Squat - 8x3 @ 245
Leg Extension - 4x10 @ 115
Leg Curl - 4x10 @ 70
Single Leg Calve Raise - 4x25@bw
Note - 20min between squats
Power Clean - 2x3@185
2x3@190
2x3@195
Bent Row - 3x3@195
Straight Leg Deadlift - 3x6@195
Shrug - 3x6@195
Dumbell Row - 3x10@50
20minutes between cleans
Just bringing this up because I’d like to hear the rest of what you have to say.
Sounds good, sorry I left ya hanging like that, tell ya what, I’m busy right now, I’ll attempt to get back to you with some stuff tomorrow, I was actually thinking about going on a rant anyhow, so this would be a good context.
Just for a preview I’ll probably attempt to base the discussion around total quality management, return on investment, degrees of freedom and attempting to manage a complex system, and perhaps some other things, dont hold me too this, i’ll get to as much as i can, but this is the material that is inspiring me at this point, I will try to bring it into context of what we were previously discussing as well.
Sounds good, no rush.
Yesterday
5x20 @ 390 minisquat - getting closer to around 1/4 squat
20min rest
Today
Bench - 3x2 @ 285
Incline Flies - 3x10 @ 25
Military Press - 3x10 @ 35
Upright Row - 3x10@ 35
Ok here we go with a rant, just noting before hand none of these topics are fully discussed and are just a basic overview of my thoughts of how these topics apply, extensive books have been written on this subject, this is just meant for a basic relation between these points and track and field as an area to form increased discussion.
Alright here are Demings 14 Points, hes a philosopher on quality management, I think they go along way in understanding of improvement in many areas not just manufacturing or you can at least think of an athlete as manufacturing a product, I will speak of this from a coaches perspective but it can easily be adopted to an individual athelete:
1.Create constancy of purpose towards improvement.
This I believe is the most important point of the 14. You have to understand what your main goal is. So many times I see people struggling because they dont know what they want done. People most times struggle at reaching their goal or having inadequate results from other peoples perspective because they dont really know what they want. Is your main goal to get the most points at every meet or peak your athletes for a championship, or have your athletes have a huge pr by the end of the year or just stay consistent throughout the year. What you need is one goal, just one overall goal that is general enough to encompass all of what you want but specific enough to only encompass that. Once you have your goal then you can begin your deduction into what is holding you from your goal and try to fix it.
2.Adopt the new philosophy.
This second point goes hand in hand with the first. Its nice to set goals, hell every coach sets some type of goals, but following through on a structured approach to following up on these goals is essential. Having a goal and having no way of accomplishing it or expecting it will be accomplished because it has been made is a poor idea but very often implemented. Coaches will expect their team to win the conference every year but if you have a bunch of 11.5 sprinters doing 6x400m @ 90% everyday well tahts just not going to get done.
3.Cease dependence on inspection.
Another crucial point as these all our haha. How often do you see coaches test their athletes, some not at all, some once every cycle. Why test? You test because you are unsure if the athlete is ready for the upcoming task or if they are deficient in some area. If you know an athlete is not deficient you do not need to test. In my opinion testing wastes time and what are you looking for, your looking for faults and what happens when an athlete under performs in testing, they often become upset, less motivated, etc. What needs to happen is having a system put in place that eliminates or minimizes error in training, therefore eliminated or reduing the need for testing. Yes testing can still be used but testing does not tell you what an athlete is going to run, it can only tell you which areas an athlete is sufficient and which areas they are not, and even here you need to make sure you know what you want measured and find tests that can properly measure that trait. I believe collecting data on current training is much more efficient at this then actual testing as the coach should know what the athlete should be accomplishing and should change or alter training if this is not so.
4.Move towards a single supplier for any one item.
Alright your probably thinking that this has nothing to do with training. Well the concept is very similiar to training. Businesses use different suppliers to try to get the best value at the best time, but what this often leads to is too much search cost, poor/weak relation between business and supplier, and overall poor business chain management. The same goes for training. Stick to what works. Certain exercises should always or at least almost always be a part of your training, granted the details of how it is implemented will change, I mean a business will not always need a certain part from a supplier, so they order less or dont order some for a while, but the same suppliers remain. Same as training, what works works, searching for the next best thing often does more harm than good.
5.Improve constantly and forever.
The goal of a coach is to improve the athlete constantly. There is no reason for an athlete to not continuously improve in an efficient atmosphere. Granted we are not in an efficient atmosphere and high school and college are probably the least efficient atmospheres, because you cant control everything. But attempt to control as much as is within your power, therefore that being said an athlete will not always improve, but you must find if the lack of improvement is under your control. The goal is to design a training system that leads to constant improvement and an understanding of how this improvement can happen. There is no need for long term stagnation.
6.Institute training on the job.
Make sure the athlete understands the concepts behind the training at least on a basic level. If an athlete does not believe a system will work it is the same as the system not working because the athlete will fail to give 100% effort to the system. There is nothing wrong with educating your athletes to understand why they are training in the manner that they are. Athletes spend hours studying other subjects and doing watever else the athlete might do, there is no problem asking them to read a couple of hours over the course of the season to understand their training.
7.Institute leadership.
This is in relation to the coaches. Too often coaches attempt to just implement an ideal or system and dont actually attempt to develop the athlete both physically, but as well as socially, educationally, psychologically both in the sport and in life.
Coaches are not meant to be number counters or rule enforcers, their job is to develop those which they are coaching. If a coach is just their to enforce a system they are not doing their athletes a service and their will not get the maximum return from their athletes. Athletes will learn to disdain their coaches and rebel against the in place system.
Ok this has taken me over 1/2 an hour and I have about 6 hrs of my own work ahead of me so I will get back to the rest of the points tomorrow and maybe some other concepts later on if I can.
Bench - 5x1 @ 285 1min rest
Incline - 2x10,1x6 @ 140, 150, 155
Arm Swing - 10x45sec @ 10
Tuck Planche Hold - 1min
Tuck Planche Pushup - 1x5
Sorry discussion will continue later swamped with work.
Squat - 8x3 @ 250
Rest - 20minutes
5x30m sprints
Bench - 2x5, 1x3 @ 260
Decline Flies - 3x10 @ 30
Arm Swing - 6x1min @ 10
Tuck Planche Pushup - 10, 8, 6
Squat - 6x3 @ 255
Leg Extension - 3x10 @ 140
SL Calve Raise - 3x20 @ bw
Tuck Planche Hold - 1min total, moving the legs out from the tuck a little more.
Tuck Planche Pushups - 12, 10
hangin’ out for that discussion, p-man… 
The anticipation builds…
give me another couple days its the end of finals for me, it’ll b worth the wait haha.
Bench - 2x8, 1x6 @ 225
3x3 @ 135
Flies - 3x10 @ 25
Reverse Flies - 3x6 @ 10
Dumbell Row - 3x6 @ 55
Incline Pushup - 3x15
Looking at the rest of the factors, most of them are somewhat self explanatory, in context of track would deal with breaking down preconceptions and working as a full unit rather than in the context of a particular event for the betterment of the team and athlete education. I would go more indepth but i am contimplating doing a writing on this topic sometime within the next year, but that is always subject to change, the points i are laid out on a variety of websites if you wish to get the jest of them, the original points are out of the book “Out of the crisis” there are also a variety of books which attempt to elicit meaning out of this book.
Right now my current intests are heavily shifted towards the use of business concepts in understanding the athletics arena especially in track and field. I havent had much time to deal with this topic specifically, but the areas where I wish to browse in the near future relate to the cost benefit analysis and its application to training philosophy, a more indepth understanding of operation management and especially relating to 6 sigma, total quality managment, and the sub categories of the use of pareto diagrams and cause-effect fishbone diagrams in identifying and treating weakness within an athlete, also i hope to look at the ability or lack there of of coaching styles capacity to eliminate variability in an increasing complex athlete system and the strengths and weaknesses or significance of the variation of styles.
Sorry i’m not really going into depth here or laying out any of my thoughts, but thats a baseline of the things that i’m interested in right now, if anyone wants to discuss anything along these lines or a simplistic level I would more than like to discuss it or on a more sophisticated level I will try to keep up.
Its been a while since i posted a workout, but i’m still at it.
Bench - 225x10, 245x6, 255x4,3,2,1
Incline Press - 3x10 @ 115, 125, 135
Track - 3x40m, 3x30m
Rocket Jump - 2x6
BW Lunge - 1x50
Leg Extension - 3x10 @ 145
Leg Curl - 3x6 @ 95
Starting to get into some track shape, looking to maybe go up to the Rochester series in June, but who knows at this point.
Bench - 245x8 255x5, 3, 2, 2
Track
3x50m, 3x30m
Bench - 255x7, 265x 3, 2, 2, 1
Incline Bench - 135, 140, 145 x 10
Upright Row - 3x6 @ 135
Notes - finished my first year of the MBA program with a 3.89 overall and working for the state economic development department for the summer so I can actually live at my apartment and train for some meets.
Also the 255x7 is approaching my max, 308 converted, just need to work some heavy weights and i’ll break my 310 max, shootin for 320 my next go at it, still a bit away, taking longer to build up to the heavier weights than I anticipated.
Also starting to debate heading to Cortland in 2 yrs for my masters in sports administration, very uncertain at this point, but just a thought.
Back at the training after a week and half memorial day break haha.
Bench - 255x7, 265x3,2,2,1
Incline - 155,165x6 175x4
Military Press pw/
Dumbell Row - 3x10 @ 35lb
Dumbell Bicep Curls - 3x10@35 pw/
Tricep Extension - 3x10@ 45lb
Dumbell Tricep Extension - 3x6@35lb pw/
Bicep Curls - 3x10 @ 45
2x4x30sec jog in place
3x10 depth drop