No ice cream as PWO meal for me hahaha.
bevolution!
March 16, 2009
Macrocycle 20 - Sprint Block
Auxiliary Training: Lower Body
Mag An-1[/b]
Current Condition:
A little bit tired after yesterday’s ISO session. Nothing too bad though. I’m increasing the plyo and weight volume for the next week because I can’t get to the track. Unforeseen school expenses have temporarily bankrupted me.
Warmup:
Some RW drills
Some light plyos
Workout: Rotation Style
16" Depth Jumps
2 x 4 reps, 300 sec. rest
Best height of: 28" (8’5" head touch)
Cooldown:
Some light plyo exercises and some general stretching
Notes:
Last year I was able to DJ 31" from a 16" box and 30" from a 25" box, so I’m not nearly as reactive as I was then. My times are slightly better though, so I’m not complaining. Adding DJs back in should benefit my quads well, as they’ve been neglected a bit.
Oh, and a friend of mine’s training is starting to effect my own. I’m starting to train more frequently and use the weights/heights as a guide of fatigue. AREG is still sort of at the core of everything, but it’s used in a broader sense.
bevolution!
March 18, 2009
Macrocycle 20 - Sprint Block
Auxiliary Training: Lower Body
Duration An-2/Mag An-1[/b]
Current Condition:
I was a little bit tight through the hips this morning, but it went away when I started moving around.
Warmup:
Some RW drills
Some light plyos
Workout: Rotation Style
ISO GMs
2 x 20 seconds @ 145 lbs, 120 sec. rest
ISO HF Abs w/REA Presses
1 x 5 reps @ 25 lbs, 120 sec. rest
ISO Single-Leg DL (left leg)
1 x 20 seconds @ 145 lbs, 180 sec. rest
ISO Single-Leg DL (right leg)
1 x 20 seconds @ 145 lbs, 120 sec. rest
ISO SL Calf Raises
1 x 30 seconds per leg @ BW + 100 lbs, 180 sec. rest
(out of rotation)
16" Depth Jumps
4 x 2 reps, 300 sec. rest
Best Height of: 30" (8’7" head touch)
Cooldown:
Some light plyo exercises and some general stretching
Notes:
Everything went great today. A of days ago I only managed a 28" rebound from my depth jumps, but today it was up a full 2". My all time best from a 16" drop is only 31", and that was after weeks of DJs, not two sessions. I should pass that soon.
Other than that, the weights all went well, though I lost my balance 15 seconds into the left leg ISO DL. I just held for an extra few seconds to make up for it.
bevolution!
March 20, 2009
Macrocycle 20 - Sprint Block
Auxiliary Training: Lower Body
Duration An-2/Mag An-1[/b]
Current Condition:
My right achilles is a little achy. I feel great otherwise, though. My weight is down and I’m getting leaner.
Warmup:
Some RW drills
Some light plyos
Workout: Rotation Style
ISO GMs
1 x 20 seconds @ 147 lbs, 120 sec. rest
ISO SL HF Abs w/REA Presses (left)
2 x 20 reps @ 25 lbs, 120 sec. rest
ISO SL HF Abs w/REA Presses (right)
2 x 20 reps @ 25 lbs, 120 sec. rest
ISO Single-Leg DL (left leg)
1 x 20 seconds @ 147 lbs, 180 sec. rest
ISO Single-Leg DL (right leg)
1 x 20 seconds @ 147 lbs, 120 sec. rest
ISO SL Calf Raises
2 x 30 seconds per leg @ BW + 100 lbs, 180 sec. rest
(out of rotation)
16" Depth Jumps
5 x 2 reps, 300 sec. rest
Best Height of: 29" (8’6" head touch)
Cooldown:
Some light plyo exercises and some general stretching
Notes:
I had a heavy dinner and nearly a half gallon of water in my stomach when I did this session, so I’m surprised I only lost an inch off of last session on the DJs. My right achilles is still a little sore, so I think I’m going to hold off on doing any more training until Monday. If I can scrape together a few extra bucks I will hit the track then.
you couldnt wait to train
No, I ate dinner around 6:30 and had to deliver something across town at 8:00. I just managed to squeeze the session in.
I would’ve done it earlier, but other obligations kept me busy (mostly school work).
bevolution!
March 23, 2009
Macrocycle 20 - Sprint Block
Auxiliary Training: Lower Body
Duration An-2/Mag An-1[/b]
Current Condition:
Well, my achilles is back and better than ever, but my right knee is bugging me now. I feel great otherwise.
Warmup:
Some RW drills
Some light plyos
Workout: Rotation Style
ISO GMs
2 x 20 seconds @ 150 lbs, 120 sec. rest
ISO SL HF Abs w/REA Presses (left)
3 x 20 reps @ 25 lbs, 120 sec. rest
ISO SL HF Abs w/REA Presses (right)
3 x 20 reps @ 25 lbs, 120 sec. rest
ISO Single-Leg DL (left leg)
2 x 20 seconds @ 150 lbs, 180 sec. rest
ISO Single-Leg DL (right leg)
2 x 20 seconds @ 150 lbs, 120 sec. rest
ISO SL Calf Raises
3 x 30 seconds per leg @ BW + 100 lbs, 180 sec. rest
(out of rotation)
16" Depth Jumps
3 x 3 reps, 300 sec. rest
Best Height of: 29" (8’6" head touch)
Cooldown:
Some light plyo exercises and some general stretching
Notes:
Well, everything went okay today, but my knee held me back on the depth jumps. I think I jumped into these too quickly and will be pulling them for the next few sessions.
I’d planned to do 150s today, but now my truck is broken. I thought the thermostat was broken, so I bought a new one and changed it out, but it’s still messed up. I might be having problems with the water pump, but I’m not sure yet. No matter what the problem is, I’m without a ride for at least the next week, maybe even longer.
bevolution!
March 25, 2009
Macrocycle 20 - Sprint Block
Auxiliary Training: Lower Body
Rate An-1/An-2[/b]
Current Condition:
My right knee is still just a tiny bit sore. I mean, it’s not even bothering me, but I don’t want to make it worse. I feel great.
Warmup:
Some RW drills
Some light plyos
Workout: Rotation Style
I didn’t really keep track of what I did today, but I did like 20-25 sets of RFI drills. About half of them were An-1 and the other half were An-2.
Cooldown:
Some light RFI exercises and some general stretching
Notes:
Kicking the crap out of yourself with a little conditioning session is nice every once in a while. I kept the rests pretty short between sets and really pushed up into the 25-35 second range on a few of the sets. It was fun.
Just from looking at today’s session, it was once again reinforced that I just lose it after ~7 seconds. I was doing one-legged line hops and I can burn them out for the first 6 seconds or so, but after that my system kind of locks up and the fluidity takes a nose dive. This is evident in my sprinting too when comparing my 50M and 60M times to my 80M and 100M times. Oh well, I’ve just got to keep hitting the An-2 work.
And I still don’t know what’s wrong with my truck. I won’t be able to sprint until I get it fixed. And until I do, I’m taking the city bus everywhere. Yay, public transportation! :rolleyes:
What about a mechanic?
I’m poor. 
I do have a mechanic friend who’s going to look at it though. It’s just a matter of getting him over to check things out.
What is your car doing?
I’m having problems with the water temperature redlining. I tried switching out the thermostat, but that didn’t work, so now I really have no clue what’s up. Like I said, I’ve got a mechanic buddy who’s going to take a look at it and then him, my dad, and me are all going to fix it.
I see, my SUV had a similar issue a couple months ago I replaced the water pump and all was well. Gotta sleep, 7am workout!!
I hope it’s not the water pump. Not only are they expensive, but I just replaced mine two years ago.
I only paid $120 for parts and labor. I think the pump was only 45 bucks.
Damn, I remember paying more than that. Maybe not though…
I installed it myself too, so labor wasn’t a problem.
bevolution!
March 27, 2009
Macrocycle 20 - Sprint Block
Auxiliary Training: Lower Body
Rate/Duration An-1/An-2[/b]
Current Condition:
My knees are better and my achilles is still 100%. I feel great. I was going to do hill sprints, but it started snowing this morning.
Warmup:
Some RW drills
Some light plyos
About 10 sets of An-1 and An-2 RFI drills
Workout: Rotation Style
ISO GMs
1 x 20 seconds @ 152 lbs, 120 sec. rest
1 x 10 seconds @ 152 lbs, 120 sec. rest
ISO SL OI Abs (left)
2 x 25 reps @ BW, 120 sec. rest
ISO SL OI Abs (right)
2 x 25 reps @ BW, 120 sec. rest
ISO Single-Leg DL (left leg)
2 x 20 seconds @ 152 lbs, 180 sec. rest
ISO Single-Leg DL (right leg)
2 x 20 seconds @ 152 lbs, 120 sec. rest
ISO SL Calf Raises
3 x 30 seconds per leg @ BW + 105 lbs, 180 sec. rest
Cooldown:
Some light plyo exercises and some general stretching
Notes:
Everything went great today. Not only do my joints feel better, but everything was loose and snappy. In my warmup RFI drills, I managed 20 single leg line hops (over and back equals one rep) in 7.8 seconds, which was like .7 faster than I’ve ever done it before. I think I overdid the drills though, as I was a little low on energy during the second rotations of weights.
I really want to get back to the track again, and I think I’ll be able to Monday. If not, I can only hope the snow stops and the roads dry off again.
bevolution!
March 30, 2009
Macrocycle 20 - Sprint Block
Auxiliary Training: Lower Body
Rate/Duration An-2[/b]
Current Condition:
My joints are still feeling great and I was itching to sprint, but mother nature decided to unload another inch of snow last night.
Warmup:
Some RW drills
Some light plyos
8 sets of full speed An-2 RFI drills
Workout: Rotation Style
ISO GMs
2 x 20 seconds @ 155 lbs, 120 sec. rest
ISO SL OI Abs (left)
2 x 25 reps @ BW, 120 sec. rest
ISO SL OI Abs (right)
2 x 25 reps @ BW, 120 sec. rest
ISO Single-Leg DL (left leg)
2 x 20 seconds @ 155 lbs, 180 sec. rest
ISO Single-Leg DL (right leg)
2 x 20 seconds @ 155 lbs, 120 sec. rest
ISO SL Calf Raises
3 x 30 seconds per leg @ BW + 150 lbs, 180 sec. rest
Cooldown:
Some light plyo exercises and some general stretching
Notes:
I was going to do some hill runs today, but just as the roads had cleared up, we got another inch of snow. The funny thing is that the sun came out this afternoon and now it’s all but gone, but the roads are still far too wet. As such, I was stuck inside again.
In my training session, the RFI work was smoother than ever. I’m trying to push up the duration for which I can sustain maximal effort, and it looks like I’m doing a decent job.
While hitting the weights, I decided I really don’t like the good mornings. They hit my back too much and my hamstrings not enough. I’ll probably start doing something else next session, though I’m not sure what yet.
Also, I added weight to the calf ISOs and am still not near my limit. Doing 150 lbs on one foot is the equivalent of having 505 lbs on my back were I doing them with both legs at a time. I don’t want to add much more weight to the belt I’m using, so I might have to start holding a DB in one hand as well.
What’s the point in loading the calfs with soo much load?
Just like training any other muscle group, you need enough load to stimulate strength/size gains. I know calf training is generally frowned upon here, but I think it’s just as necessary as training any other muscle group.
As long as I do it one foot at a time, there’s no chance of overloading my back either.