Sprinter*mt (Masters Track) Training Journal

Members Area My Training Journal
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FYI: 42 yr old male sprinter - Ran High School Track 1979 - Came back to track 2001. PB - 100m - 11.69 (2003) 200m - 23.90 (2003) - Some injuries along the way: 2003 ended the outdoor season with a sprained arch - 2004 tore left calf in Badger State Games 100m final, 6 steps into the race. And a nagging right hamstring tendon attachment that’s always there but does not limit me much.

Badger State Games Finishes- 2001 - 100m 3rd place (30 - 39), 2002 - 100m - 1st, 200m - 2nd (40 - 49), 2003 100m - 1st, 200m - 1st (40 - 49), 2004 - 100m - DNF.

Hoping to over come injuries and old age for 2005!

5/1/05 - AM - Pool Tempo 4 x 60 sec – 30 sec rest deep end w/ aqua jogger
PM - 4 x 45 – 15 sec rest chest deep water
SLDL – 135 x 8, 165 x 6, 185 x 6
Leg Curl Machine 8 reps x 4 sets
Hyperextension 3 x (25 x 8)
Leg Extension Machine 8r x 2s MB abs – core work

5/2/05 –
Went to UW-Oshkosh Indoor track today – cold and rainy outside and wanted to prep for a meet this weekend
Dynamic Warm up – Drills
Plyos – Alternate leg bounds – 2 x 20 (10 ea leg)
Single leg bounds – for height – 2 x 10 ea leg (40 contacts per foot total)
Accel - Block starts – 4 x 30m
INS/OUTS
2 x 60m (20m – 20m fast – 20m hold)
2 x 60m (20m fast – 20m hold – 20m fast) 240m total
1 x 55m
2 x 150m – 90% 355m total

5/3/05 – AM - Pool Tempo 4 x 60 sec – 30 sec rest deep end w/ aqua jogger
4 x 45 sec – 15 sec rest
PM
Squat – 225, 265, 315 x 4
SLDL – 135 x 8, 165 x 6, 185 x 6
Leg Curl Machine 8 reps x 4 sets
Hyperextension 3 x (25 x 8)
Leg Extension Machine 8r x 2s MB abs – core work

5/4/05 – 400m warm up on grass – warm up drills
Accels – 6 x 30m Block Starts
2 x 200m – 80% ?? perceived – forgot my stop watch – in trainers
2 x 150m - 80% ?? perceived – forgot my stop watch – in trainers
all walk back rest

5/5/05 – Ab circuit – Stretch

5/6/05 Rest – Stretch

5/7/05 UW Twilight Meet
100m – 12.23
200m – 25.43

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5/8/05 – Hurdle mobility – 2 x 8 over – 2 x 8 – over/under
Tempo – 2 x (6x120m on grass - 24 sec) 30 sec rest between reps– 2 min rest between sets and then 30 sec rest between reps
Hurdle mobility – 2 x 8 over – 2 x 8 – over/under

5/9/05 Ran Hills – 30 Degree Incline?? fairly steep – 10 x 50M
“Alto Jumps” x 10 - Jumping up onto a picnic table about 32” high a.k.a. “who’s that damn fool jumping up on the picnic table at the park”
Weights – Bench 185, 205, 225 x 4
BB Circuit – Chin ups, Preacher Curls, Tri-ceps Extensions, DB Raises(Front, Side and Bent Over) X 4 /w various ab work in between sets
Squat – 225, 265, 315 x 4
Power Cleans - 135 x 8, 155 x 6, 175 x 4
SLDL – 135 x 8, 165 x 6, 185 x 6
Leg Curl Machine 8 reps x 4 sets
Hyperextension 3 x (25 x 8)
Leg Extension Machine 8r x 2s

5/10/05 Dead legs  – No Workout today.
Whirlpool – 15 min – Cold Shower – 2 min.
Ab Circuit- PM
Ice down the shins

5/11/05
400m warm up run
Warm up drills/circuit
Plyos
2 x 5 Hurdle Hops
2 x 20 Alternate Leg Bounds (10 ea – leg)
Total: 30 contacts each foot
Accel to 30m x 6
(3 – 3 pt stance, 3 – falling over)
Speed Work
4 x (30m build up – 20m fly – 20m hold pace) 280m total
SE Work – 150m – 95% - rest 5 min – 120m – 95% – rest 5 min – 100m – 95%
370m total
I did a combo speed and SE today as the weather and family stuff means no track work for 2 – 3 days. Also volume was low do to time constraints. If I had time I would have liked to have doubled up on the speed and SE sets.

5/12/05 Pool tempo – 10 x 45 seconds – 15 sec rest – running in place in chest deep water.
Weights – BB Circuit same as above – sub plyo push ups for bench press.
(Reverse Hypers, Leg curls, SLDL, Hyper extension ) 3 x 8 – 10 reps