Run Fast Are Die Trying

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65

Thursday

  1. Short Warmup B
  2. Dyn. Flex: Merrill (5x)
  3. Sprint Dev: Pai Mei (1 x 30m)
  4. Buildups: 2 x 30m
  5. MaxV:
    a. 4x (30m sub-max run + 15m fly
    @ 100%) w/ 4:30 rest
    b. 2x 55m from blocks or crouch w/
    6’ rest
  6. MJ: Stiffness Jumps (3 x 10)
66

Friday

  1. 5’ Choice Warmup
  2. Dynamic Flex.: Cole (5x)
  3. Hurd. Mob: Dynamic (2 x 8H)
  4. Weight Lift:
    a. Power Clean: 3 x 2; 3 x 1 @
    85% (finish with 1 front squat
    on 3 of the sets)
    b. Superset:
    i. Pullover-to-Turkish
    Situp: 3 x 8
    ii. Reverse Lunges: 3 x 6 +
    6
    c. Crescent Trunk Twists: 2 x 10 +
    10
  5. 400m (alt. 50m skip, 50m walk)
67

Sorry double post…

68

Still training?

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Yes…

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not posting…

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Haven’t had time…

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Week of February 14, 2011
Monday

  1. 5’ Mobility Jog
  2. Dyn. Flex: Merrill (5x)
  3. Sprint Dev: Pai Mei (1 x 30m)
  4. Buildups: 2 x 30m
  5. SSE: 70m, 60m, 2 x 50m/ 5’
    rest
  6. Weights:
    a. Clean: 6 x 2; last 3 @ 80%
    b. Complex:
    i. Squat: 4 x 4 @ 65, 70, 75,
    80% …stand up as fast as
    possible
    ii. Hurdle Hops: 4 x 5H
    c. Bench Press: 3 x 5 (heavy on last)
    d. RDLs: 2 x8
  7. MT: OHB (8x)
73

Tuesday

  1. Short Warmup A
  2. Static Flex: B
  3. Dynamic Flex.: Cole (10x)
  4. Sprint Dev: Bill (2 x 30m)
  5. Ext. Tempo: 4 x (15 sec, 30 sec) w/ 45 sec
    b/t rep; 2’ b/t sets
  6. General Strength: Extended (30 sec on / off)
  7. 400m (alt. 50m skip, 50m walk)
  8. 5 Choice Stretches

Wednesday

  1. 5’ Mobility Jog
  2. Dyn. Flex: Graham (10x ea)
  3. Sprint Dev: Bride (2 x 30m)
  4. Buildups: 2 x 30m
  5. MaxV: 5x (30m sub-max run + 20m fly
    @ 100%) w/ 4:30 rest
  6. Weights:
    a. Hang Clean: 5 x 3; use
    countermovement
    b. Superset:
    i. DB Bench Press: 3 x 6
    ii. Sit Position Pullups: 3 x
    10
    c. Step-Ups: 4 x 5 ea @ 50% squat
    max
  7. MJ: Stiffness Jumps (3 x 10)
74

Thursday

  1. Long Warmup
  2. Static Flex: A
  3. Sprint Dev: Hatori (1 x 40m)
  4. Hurd Mob: Static (2 x 8H)
  5. Ext. Tempo: 10 x 50m buildups w/ walk
    back recovery
  6. General Strength: Ringo (15x ea)
  7. 400m (alt. 50m skip, 50m walk)
  8. 5 Choice Stretches
75

Friday

  1. 5’ Mobility Jog
  2. Dyn. Flex: Cole (5x)
  3. Sprint Dev: Pai Mei (1 x 30m)
  4. Buildups: 2 x 30m
  5. Acc Dev: 2 x (35m, 30m, 25m) w/ 3’ rest b/t
    reps; 5’ rest b/t sets (blocks)
  6. Weight Lift:
    a. Power Clean: 3 x 2; 2x 1 @ 85%
    (finish with 1 front squat on 3 of
    the sets)
    b. Superset:
    i. Pullover-to-Turkish Situp:
    3 x 8
    ii. Reverse Lunges: 3 x 6 + 6
    iii. Crescent Trunk Twists: 2 x 10 + 10
  7. 400m (alt. 50m skip, 50m walk)
76

Saturday

  1. Short Warmup A
  2. Dynamic Flex.: Merrill (10x)
  3. Sprint Dev: Bride (2 x 40m) + 10m sprint
    off
  4. SSE: 150m 3 x 120m w/ 5m run in w/ 6-7’ rest
  5. General Strength:
    a. Yolanda (8x)
    b. Pillar (12x)
  6. 400m (alt. 50m skip, 50m walk)
  7. Static Flex: B
77

Week of February 21, 2011
Monday

  1. 5’ Mobility Jog
  2. Dyn. Flex: Merrill (5x)
  3. Sprint Dev: Pai Mei (1 x 30m)
  4. Buildups: 2 x 30m
  5. SSE: 75m, 65m, 55 from blocks w/ 6’ rest
  6. Weights:
    a. Clean: 3 x 2; 4 x 1 @ 85+%
    b. Complex:
    i. Squat: 4 x 4 @ 65, 70, 75,
    80% …stand up as fast as
    possible
    ii. Hurdle Hops: 4 x 5H
    e. Bench Press: 3 x 5 (heavy on last)
    f. RDLs: 2 x 8
  7. MT: OHB (8x)

One day closer!!!

78

Tuesday

  1. Short Warmup A
  2. Static Flex: B
  3. Dynamic Flex.: Cole (10x)
  4. Sprint Dev: Bill (2 x 30m)
  5. Ext. Tempo: 3 x (15 sec, 30 sec) w/ 45 sec
    b/t rep; 2’ b/t sets
  6. General Strength: Extended (30 sec on / off)
  7. 400m (alt. 50m skip, 50m walk)
  8. 5 Choice Stretches
79

Wednesday

  1. 5’ Mobility Jog
  2. Dyn. Flex: Graham (10x ea)
  3. Sprint Dev: Bride (2 x 30m)
  4. Buildups: 2 x 30m
  5. MaxV: 4x(30m sub-max run + 25m fly
    @ 100%) w/ 5’ rest
  6. Weights:
    a. Hang Snatch: 5 x 3; use
    countermovement
    b. Superset:
    i. DB Bench Press: 3 x 6
    ii. Sit Position Pullups: 3 x
    10
    c. Dynamic Step-Ups: 4 x 5 ea @
    45% squat max….use low box,
    slam foot down on box and drive
    through
  7. MJ: Stiffness Jumps (2 x 10)
80

Friday

  1. 5’ Mobility Jog
  2. Dyn. Flex: Cole (5x)
  3. Sprint Dev: Pai Mei (1 x 30m)
  4. Buildups: 2 x 30m
  5. Acc Dev: 6 x 30m from blocks w/ 3’ rest
  6. Weight Lift:
    a. Power Clean: 5 x 2; last 2 @ 75%
    (finish with 1 front squat on 2 of
    the sets)
    b. Superset:
    i. Pullover-to-Turkish Situp:
    3 x 8
    ii. Reverse Lunges: 2 x 6 + 6
    iii. Crescent Trunk Twists: 2 x 10 + 10
  7. 400m (alt. 50m skip, 50m walk)
81

Your recoveries between maximal runs are way too short - particularly during a competitive phase. Who’s doing your workout planning? Obviously they have never sprinted before. 3 min between max block starts is okay for high school kids.

Recovery is a much more important consideration than “Turkish Sit-Ups” or “Crescent Roll Twists” (I suddenly have a craving for a Turkey Croissant sandwhich). Better to buy a Mercedes than to Pimp-Out a Volkswagen.

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Dr. Mike Young…

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Of course, a doctor!

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I got 1x150 and 2x125 tomm…