RJ's Log: Slow White Boy

Members Area My Training Journal
41

bevolution!
August 19, 2008
Macrocycle 10 - Power Block
Microcycle 5 - Nanocycle 1: Lower Body Fatigue
Rate An-2/Mag An-1[/b]

Current Condition:
I felt good today, though I did only wake up 2 hours before heading to the track. No caffeine either. Still, feeling really good.

Warmup:
Some RW drills

Workout: Rotation Style
2-Pt Sprints (on track)
2 x 100M, 450 sec. rest
1 x 200M
Times of: 11.53 & 11.73 (video timed), 27.5h

RA Tuck Jumps
2 x 5, 450 sec. rest

[30 minutes later]

OSP REA Squats (w/light bands)
2 x 3 @ 160 lbs, 180 sec. rest

REA HF Abs
2 x 5 @ 25 lbs, 180 sec. rest

(out of rotation)

PIM Stiff-Legged DL
1 x 15 reps @ 210 lbs (130% of Squat weight)

Cooldown:
10 minutes of SMFR (self myofascial release)

150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
100 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates

Notes:
Well, it was a fatigue session today and things went great. It was my first time back on the track (uninjured) since June 25 and my first time sprinting over 40yd (also uninjured) and I’m happy with how things turned out. Despite not having any caffeine and a little headwind, I still managed to hit 11.53 over 100M, which would work out to about 11.73 FAT. Seeing as my PR is 11.66, that’s not bad considering the total lack of work over 40yd. I could feel the slow down over the last 20-30M though. It hit me pretty hard. I’m definitely a lot more powerful than I was a couple months ago, it’s just time to start building my fitness from the ground up.

After the 100s, I did a 200M and jogged in at 27.5. It was easy on my legs, but my lungs were hurting. Again, just one more reason to work back up into longer runs and split runs over the next few months.

Back at home, I went ahead with the weight lifting portion of my session and was already tired, so I didn’t have as much pop as usual. Still, I managed to get my REA squats done in between 1-1.05 seconds each. Were I fresh, I would’ve made my time goal here. I think I’ll up the weight to 165 after the rest.

All in all, I’m really happy with today’s session. My strength is up as high as ever and my gains show no sign of slowing down. It’s going to be a good rest of the year.

42

Have you ever considered adding this to your training inventory?

//youtu.be/S_Nns4CRknY

43

Man, what’s with people taking jabs at me today? :smiley:

Seriously though, trampoline sprints are what I have. I’m making due with what my conditions allow.

44

Could you explain trampoline sprints? Are you just pushing a trampoline like a prowler or what?

45

LOL no, Ku. Go to his youtube page, you can see him doing them there.

46

Ku2u, there’s a sample of them in here:
http://www.youtube.com/watch?v=chrymOAqarM

47

Whoa! I was way off, I was thinking of you pushing a huge trampoline or something. Was this something you made up yourself?

48

No, I didn’t make these up. They’re a variation on a movement used by the Inno-Sport system.

See here:
http://www.inno-sport.net/Speed-Endurance.htm

They’re called RFI Squat Sprints.

49

Have you ever tried jumping after going on a trampoline. I find that my vertical is completely shot after jumping on a trampoline. Never have known why.

Anyway, keep working hard man.

50

Yeah, I have. It doesn’t affect me after doing trampoline sprints though. I guess because I’m not actually using the trampoline for jumping.

And thanks. I will keep it up.

51

bevolution!
August 20, 2008
Recovery Session[/b]

Current Condition:
My glutes and hamstrings are a bit sore after yesterday, but I feel good overall. I’ve got plenty of energy.

Warmup:
Not much, I just jogged up and down my stairs a few times

Workout:
12 minutes of SMFR (self myofascial release)

200 Bouncing Lunge Stretches (per side)
200 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
40 Shoulder Dislocates

Cooldown:
Took a shower

Notes:
My hamstrings were especially sore during the foam rolling, so were my vastus mediali. Also, I didn’t get the chance to meditate, but I’ll get to it later.

And just to brag, I can do shoulder dislocates with 24" between my index fingers. If I pushed it, I might be able to do it with 22".

52

bevolution!
August 21, 2008
Recovery Session[/b]

Current Condition:
I’m still a little sore in my hamstrings. It’s going away fast though.

Warmup:
Nothing

Workout:
10 minutes of SMFR (self myofascial release)

150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
30 Shoulder Dislocates

Cooldown:
Took a shower

15 minutes of meditation

Notes:
I’m going to do a conditioning workout on the trampoline tomorrow if my hamstrings are all better. If they aren’t, I’ll be doing one more day of recovery work before moving on.

53

bevolution!
August 22, 2008
Recovery Session[/b]

Current Condition:
I feel really good overall today, but there is some tightness in my left glute-ham tie in. It’s nothing though. I did it while jumping without any warmup.

Warmup:
I played some pick up basketball with some friends

Workout:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates

10 minutes of meditation

Cooldown:
Took a shower

Notes:
No conditioning work today, at least not the structured kind. Basketball was more than enough. I was left panting a few times and probably went harder than I should have.

Things are going well, and other than my hamstring/glute which I just slightly treaked, I could start training again now.

54

bevolution!
August 23, 2008
Recovery Session[/b]

Current Condition:
I feel good. There’s no soreness in my body and everything is strong. I could almost certainly train again tomorrow, but we’ll see.

Warmup:
I played tennis for around 45 minutes

Workout:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
40 Shoulder Dislocates

12 minutes of SMFR (self myofascial release)

10 minutes of meditation

Cooldown:
Took a shower

Notes:
Like I said above. I may end my recovery week early and train tomorrow. It depends on how much energy I have though. I need to get up early for my little brother’s football game and I want to be at a peak before I go again.

55

No training today. I was too busy, going off 4 hours of sleep, and I needed a total rest day, just for mental recuperation. Tomorrow I start my next macrocycle.

56

bevolution!
August 25, 2008
Macrocycle 11 - Power Block
Microcycle 1 - Nanocycle 1: Lower Body
Mag An-1[/b]

Current Condition:
Coming back after a 6 day layoff, I’m feeling great. I feel really strong and was itching to train.

Warmup:
Some RW drills

Workout: Rotation Style
OSP REA Squats (w/light bands)
2 x 3 @ 167 lbs, 180 sec. rest

High-Catch Power Snatches
Worked up to 167 lbs x 1, 180 sec. rest

RA Rebounds off a 16" Box
2 x 10 reps, 180 sec. rest

REA HF Abs
2 x 5 @ 25 lbs, 180 sec. rest

(out of rotation)

PIM Stiff-Legged DL
1 x 15 reps @ 217 lbs (130% of Squat weight)

Cooldown:
10 minutes of SMFR (self myofascial release)

150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
100 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates

Notes:
I started loading up the wrong bar when lifting and just ran with it. The bar weighs less than 45 lbs (like 42) so my poundages are 2 lbs higher, as I wanted to increase the weight by 7 lbs rather than just 2.

The REA squats were done in under 1 second per rep so the weight goes to 170 lbs next time around. I was happy with the power snatches too. 167 lbs was still easy and I caught it without much dip at all. If my form were better the number would be even higher.

Tomorrow my semester starts and my day at and commuting to and from school is about 14 hours long. Since it’s probably going to be a bit stressful, I cut down on my workload today. As soon as my body gets used to the stress, I’ll kick the volume back up.

57

with the 14hrs days how many days per week do you plan on training and how long does each session last? Also with the 14hrs days how does your diet look like throughout the day?

58

I’m only at school for 14 hours two days per week. The other days my schedule is much, much more forgiving. Basically, my plan is just to avoid training on Tuesdays and Thursdays (my exasperatingly long days) and bring myself enough food to keep me full. I did it last semester, so it shouldn’t be too bad.

59

bevolution!
August 27, 2008
Recovery Session[/b]

Current Condition:
I’m feeling good. My lower back is a bit sore, but otherwise everything is great.

Warmup:
Took a shower

Workout:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates

10 minutes of SMFR (self myofascial release)

10 minutes of meditation

Cooldown:
None

Notes:
My first day back in school yesterday was hard on my back. I was feeling it a bit today, but stretching out and meditating really helped. Tomorrow is another marathon day, but I’ll be more used to it this time.

60

bevolution!
August 29, 2008
Macrocycle 11 - Power Block
Microcycle 2 - Nanocycle 1: Lower Body Fatigue
Rate An-1/An-2[/b]

Current Condition:
I got like 11 hours of sleep yesterday between napping and going to bed and I feel great. I was a bit tired after school, but I feel fantastic now.

Warmup:
Some RW drills

51" 1/4 Squat Altitude Landings
2 x 3, 240 sec. rest

Build Ups

Workout: Rotation Style
2-Pt Sprints (on track)
1 x 50M, 300 sec. rest
Time of: 6.06 video timed (video timed) (.14 sec. PR)

1 x 150M, 900 sec.
Time of: 17.40h (.04 PR)

2 x 100M, 300 sec. rest
Times of: 12.07h & 12.35h

Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
100 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates

Notes:
I couldn’t be happier with the way today went. Not only did I hit 2 PRs, but I did it while only having run out to 100M twice in the two months since my season ended and while cutting my rests short. I had intended to just come out today, cut my rests short by a few minutes and hit some times in the 90-95% range. Instead, I beat my all time PRs at 50M and 150M.

For those of you who’ve followed my training for a while, I’m even faster than I was earlier this year in late winter and early spring when I was really hammering SE. The 50M felt strong all the way through, but I felt a lot of slow down in the end of the 150M. Not surprising, since like I said, I’ve only gone out to 100M twice in the last two months.

Oh, and just for clarification, the 100M dashes at the end were done easy. I wasn’t trying for time and was just trying to stay under 12.5, which I did. In addition to breaking 11 next season, I’d also like to go sub 50. Because of it, I’ll be doing a lot of semi-400M work at submax speeds but with shorter rests.

All in all, things couldn’t have gone better today. I wanted to throw up due to the cut rests and because I’m out of shape, but it went well. It looks like all my strength increases are really coming through. If I keep it up, sub 11 will definitely be in reach.