Beginning this season, I’m looking to achieve the goals I have set for myself. However, I’m looking to have fun and do what I love to do. I have had sometime off doing other things and I missed competing and running those god awful workouts that make you keil over and wonder why you put yourself through the pain, only to realize that meet day is why you do it.
I hope to receive a lot of input from all of you and advice along the way.
Thanks,
Sprinter1
January 10, 2005
Seagrave Warm up
2x4x40 sled pulls
1 Arm DB Snatch 6x6= 55, 65, 65, 65, 65, 65
Cable Crunches 2x12-15= 130, 150
Leg Lifts (w/weight) 2x12-15= 10
January 11, 2005
Seagrave Warm up
2x500 @ 400 PR +:20 at 400 - 15:00 rest
Barbell step up at 20% of squat max 6x12= 85
1 Arm DB Snatch 4x5= 65
Incline Bench Press 3x4-6= 235, 215, 205
115x12
115x10
160x6
190x3
210x1
January 12, 2005
Seagrave Warm up
6x200 @ :37 - 2:30 rest
January 13, 2005
Seagrave Drills
3x4x Hill runs – [Sprint up/Walk down-under 6:00 per set] – 4:00 rest
Leg press calf raise 6x10= 4 plates x 1, 6 plates x 5
1a Bench press 6x10= 185, 185, 185, 185, 185, 165
1b 30 degree lateral raise 6x10= 30, 30, 30, 30, 30,30
Cable crunches 2x12-15= 140
Leg lifts (w/weight) 2x12-15= 10
January 14, 2005
Seagrave Drills
2x4x40m sleds
1a Zottmann curls 5x8= 27.5
1b Tricep pushdowns 5x8= 130, 140, 150, 160, 170
Barbell steps 4x8= 105
January 17, 2005
Seagrave Warm up
2x500 @ 400 PR +:18 at 400 - 12:00 rest
1 Arm DB Snatch 4x6= 50
Cable Crunches 2x12-15= 140, 160
Leg Lifts (w/weight) 2x12-15= 10
January 18, 2005
Seagrave Warm up
6x200 @ :36 - 2:30 rest
2x4x40m sleds
Barbell Step ups 6x9= 130
30 degree lateral raise 4x4= 30
January 19, 2005
Seagrave Warm up
3x5x Hill runs – [Sprint up/Walk down-under 6:00 per set] – 4:00 rest
January 20, 2005
Seagrave Warm up
Block work 1x55, 55, 45, 45
3x4x40m sleds
1 Arm DB Snatch 6x8= 30
Leg Press Calves 6x8= 3 plates on each side
Cable Crunches 2x12-15= 160, 170
Leg Lifts (w/weight) 2x12-15= 10
January 21, 2005
Seagrave Warm up
3x5x Hill runs – [Sprint up/Walk down-under 6:00 per set] – 4:00 rest
January 24, 2005
Seagrave Warm up
7x200m @ :35 - 2:30 rest
2x4x40m sleds
Hang Cleans 6x4= 185, 195, 200, 205, 205, 205
Cable Crunches 2x12-15= 140
Leg Lifts (w/ weight) 2x12-15= 8
I am competing this Saturday as a time trial. It’s only 55m. I am not going in with high expectations. I have only been training for a short time. I am going to run Jan. 29th, Feb. 18th, and March 5th. I am also training through the week. I won’t have a pre-meet workout so to speak. The week will look a lot like last week.
January 25, 2005
Seagrave Warm up
2x500 @ 400 PR +:16 at 400 - 15:00 rest
1a Back Squat 6x5= 255
1b Standing Long Jump 6x2x
Hang Cleans 4x4= 145, 205, 205, 205
January 26, 2005
Seagrave Warm up
3x6x hill runs {Simulated on a bike} - 4:00 Rest
Wobble/SitFit Lateral Shoulder Raises 4x8= 25
1a DB Shoulder Press Neutral Grip 5x10= 50
1b Sternum Chins 5x10
January 27, 2005
Seagrave Warm up
Block Work 1x55, 55, 45, 45
3x4x40m sleds
Hang clean 3x4= 210, 185, 185
Tricep pushdown/Hammer curl 5x7= 120/35
Low Cable One legged Squats 2x14= 100
January 28, 2005
Seagrave Warm up
Pop outs
January 29, 2005
Seagrave warm up
55m dash - 6.48
It went pretty well. I wasn’t expecting to come out and do something I wasn’t capable of doing. Based on what I have done for the past 3 weeks for workouts, I can’t be disappointed. It was great just to get out and race. I think by racing in the upcoming weeks it will help me to work out some kinks and help to perform when outdoor comes.
January 31, 2005
Seagrave warm up
7x200 @ :34 - 2:30 rest
Hang clean 5x4= 210
Cable crunches 2x12-15= 140
Leg raises (w/weight) 2x12-15= 8
February 1, 2005
Seagrave Warm up
2x500 @ 400 PR +:15 at 400 - 15:00 rest
1a Back Squat 5x4= 270
1b Standing Long Jump 5x2x
Hang Cleans 4x4= 145, 210, 210