Sprintspeed's Training

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1

Whats up guys,

I am going to keep this journal updated as much as possible and as organized as possible. I am training for the 400m and will have approximately 8 months to train for it. I will update this later as I have just recieved word that my best friend as well as another friend has died in a car acciddent just a few moments ago…

Edit: Sorry about the brief post earlier. The kid who is one of my best friends did not die but is in critical condition. He did not have his license and he was going over 100mph on a side road with no seatbelt. He has a rough life ahead of him as he will surely have to go to jail.

I am going to post a full layout of my training tomorrow, but for now, here is the diet that I will be following:

7:00am-
1 Cup Oatmeal with rasberries and other fruit on top
Vegetable Omelet
2 glasses water
Usana Multivitamin

10:am-
Homemade Berardi protein oatbar

12:30pm-
PBJ on Whole Wheat
Roast Beef on Whole Wheat
Carrots/Broccoli/Cauliflower with ranch dressing
1 Serving Peanuts
1 Apple
2 glasses water

4:00pm-
Tuna mixed with assortment of vegetables
2 glasses water

6:00 (post workout)
-Low carb grow mixed with gatorade

6:30-
Whatever we have for dinner, most of the time it is meat, vegetables, and rice

9:30pm-
-Cottage Cheese topped with low carb grow

10:15pm (right before bed)-
10g of glutamine in water

Other Breakfast options-
A)Oatmeal, Small Vegetable Omelet, Fruit Assortment, 2 glasses water
B)Yogurt Parfait, 2 glasses water
C)Cottage Cheese topped wit Pineapple, Muffin, 2 glasses water
D)Whole Wheat Pancakes with scoop protein powder, fruit assortment, 2 glasses water
E)Omelet with meat/vegetables, Fruit Assortment, 2 glasses water
F)Oatmeal with 2 scoops protein powder topped with raisins, 2 glasses water
G)Bran Porridge (JB recipe), Fruit Assortment, 2 glasses water
H)Oatmeal Apple Pie (JB recipe), Fruit Assortment, 2 glasses water
I)Muesli (JB recipe), Fruit Assortment, 2 glasses water

Other Snack Options-
A) Fresh Rasberries
B) Other organic fruit/vegetables
C) Cottage Cheese
D) Assortment of Nuts
E) JB’s oatbar recipe
F) JB’s protein muffins and other recipes

2

Best of luck with the training, keep us updated. Very sorry to hear about your friends, that is terrible… :frowning:

3

Good luck, I am interested in this…

4

I have not worked out in about a month now, so it is time to start things up again. The plan is to do 2 weeks of very general conditioning, training 6 days a week with 3 days of tempo and 3 days of circuits. After this period, I have to go to something called “Boys State” for a week, and will not be able to train. Upon return to home, I will be doing charlie’s 8 week gpp program shown on the dvd. I will possibly make some changes because I am a 400m runner.

The workout for today is:

8 minute gpp circuit (5x20 seconds nonstop):
-Jumping Jacks
-Split Shuffle
-Burpees
-Kickthroughs against wall (dynamic stretch)
-Bicycles (abs)

Rope Work:
3x90 seconds with 30 seconds rest between sets

Abs:
200 reps

This is a modified version of a workout I have used as a warmup in the past, and found extremely effective. I will use it today just to get myself back into the swing of training, and the conditioning in the circuits/rope work should be enough for day 1. I am going to slowly increase the workload during gpp, and I do not want to start out wit too much. Remember, no speed work during the next 2 weeks, primary goal is to increase general fitness. I will then move into charlie’s outlined gpp training with some changes made for a 400m athlete. I will also do 20 minutes of microstretching post workout.

Edit: After the workout, I definitley feel fatigued, and can tell i haven’t worked out in a while. I need to get back into shhape…

5

6/1/05
Tempo/Upper body depletion

Today’s workout was supposed to be tempo, but it has to be modified for several reasons. It is raining like crazy outside and I have to go to my friends funeral in a couple of hours. So with this in mind, I am going to do:

I. 10x60s rope work with 30s rest between sets
II. 3x maximum pullups with 3 minutes rest
3x50 fly pull with light tubing
III. 100 reps of pushups (various styles and rest times)
IV. 300 ab reps

20 minutes microstretching with fraid nots