Training journal of Chris30

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41

Here we go the absolutely FINAL program for me :slight_smile:

Volume of speedwork and rest may vary depending on how I am feeling.

Sprint Training Program

CNS, Tempo, Rest, CNS, Tempo, CNS, Tempo, Rest

Weight Training follows 3-1-3 cycle

Day 1 - Speed/Plyos/Weights (Short Speed 100% intensity)
Warmup:
800 meter jog, dynamic stretching, pushups, drills, 3 x 30 meter accels
Speed:
5x30 meter block start sprints
2 flying 10 meter with 40 meter run-up
Plyos:
2 sets tuck jumps (10 reps) OR
2 sets alternate leg bounds (3 strikes per leg total of 6)
Weights:
3 sets back squats (80-90% of 1RM for 3-5 reps)
3 sets flat bench (80-90% of 1RM for 3-5 reps)
3 sets bent over barbell row (80-90% of 1RM for 5 reps)

Day 2 - Tempo/Core
Warmup:
800 meter jog, dynamic stretching, pushups, drills, 3 x 30 meter accels
Tempo:
16 x 100m broken into 4 x 4 sets with situps/floppy fish between sets of tempo
(30 seconds rest between reps, 90 seconds rest between sets)

Day 3 - REST

Day 4: Special Endurance/Weights (90-95% intensity)
Warmup:
800 meter jog, dynamic stretching, pushups, drills, 3 x 30 meter accels
Speed:
4-6 x 120 meter (7-10 minutes rest)
Weights:
3 sets snatch grip dead lifts exploding up on toes
3 sets standing shoulder press
2 sets each (4 sets total) rev leg press/hip extensor

Day 5 - Tempo/Core
Warmup:
800 meter jog, dynamic stretching, pushups, drills, 3 x 30 meter accels
Tempo:
12 x 100m broken into 3 x 4 sets with situps/floppy fish between sets of tempo
(30 seconds rest between reps, 90 seconds rest between sets)

Day 6 - Speed3/Drills (mid length speed - 95% intensity)
Speed:
4x60 lying start sprints
Drills:
2 sets 50-80 meter meters running A’s

Day 7 - Tempo/Core
Warmup:
800 meter jog, dynamic stretching, pushups, drills, 3 x 30 meter accels
Tempo:
12 x 100m broken into 3 x 4 sets with situps/floppy fish between sets of tempo
(30 seconds rest between reps, 90 seconds rest between sets)

Day 8 - REST

42

I am exhausted today. Only got about 1.5 hours sleep last night. Going to wait to do speed till tomorrow. Plan tomorrow is speed2/weights2 after I get about 10 hours sleep tonight :slight_smile:

Cheers,
Chris

43

Had a great workout yesterday! :cool:

did my usual warmup: 800m jog, dynamic stretching, pushups/situps, A’s, B’s 3x30 strides

Then onto speed:

2 sets x 3 reps x 60 meter lying start sprints

Speed felt good, I found at one point I was concentrating on too much at one time. Just relaxed and thought about my arms. Felt good over the ground
1 rep 40 meter running A’s

Weights:

I only did three sets of squats I didnt feel very powerful so I only went up to 245 for a triple. (OLY buried)

Decided to hit powercleans and snatch deads instead.
I felt REALLY strong on powercleans. I was throwing around 185 for 5 reps very explosively and went up to 225 for 2x2 very explosively.

Then snatch grip deads.

3 sets went up to 315 for 3 reps. Felt GREAT!

After deads went and hit the hip extension machine and reverse leg press. I did 3x10 for each but used pretty light weight and focused on explosiveness.

All in all it was a great workout!

cheers,
Chris

44

Went and did supp weights today instead of tempo. I am going to hit tempo tomorrow.

did the following:

Ten minutes warmup on the bike

Flat bench: up to 225 for 3 reps (felt pretty good)

Dips 3 sets of 10

seated cable row 3 sets of 8-10 up to 150 pounds

dumbell bicep hammer curls: 3 sets of 8-10 up to 40 pound dumbells

tricep cable pressdown: 3 sets 8-10 up to 100 pounds

3 sets of abs

Bike again for 6 minute cooldown.

Felt pretty good, nice relaxing low stress workout.

Looking forward to tempo tomorrow.

Chris

45

did tempo today and everything felt really smooth and comfortable. It was sunny and humid today so warming up was very easy.

Here is the warmup:

800 meter jog, dynamic stretching, 3x30 strides, 2x10 meter running A’s, sets of pushups between strides.

Workout:

16 x100 meter broken into 4x4x100meter.
did only 25 seconds rest between reps today and did sets of situps between each set of tempo. (Only about 60 seconds rest between sets today)

Cooldown: 400 meter jog, 2 sets of running A’s (15 meters) light stretching then contrast shower.

Feel good, only complaint is that my left quad tweaked a little on my last rep. Not really a cramp but a funny twinge. I stopped right there and started my cooldown and jumped right in the shower. I am pretty sure it is going to be fine.

Speed will be the test tomorrow.

Cheers,
Chris

46

why did you only get 1.5 hours of sleep on june 5th? i believe that would have had a bad effect for the next two days?

47

we have been doing construction in our house and I was forced to sleep in the basement on a crappy futon. It was very uncomfortable and the fumes from the paint/varnish etc upstairs really did me in. I literally didnt get to sleep till 4:30am and then had to get up at six :slight_smile:

Cheers,
Chris

48

did speed and weights today.

Normal warmup and then

3reps x 2 sets of flying 40 meter sprints. 20 meter acceleration and 20 meter decel.

2 sets of high knee tuck jumps (15 reps)
2 sets fast running A’s for 20 meters

Felt pretty good overall but my heartrate was very high even between reps. (155-180+)

I think my couple nights of bad sleep have caught up with me.

I then did weights:

Backsquats 3 sets up to 265 for double buried (pretty tired)

Good mornings 3 sets up to 135 for 5 reps

flat bench - 3 sets up to 225 x 2 sets x 3 reps

3sets 10 reps Dips (very explosive)

Bent over row 3 sets up to 185 for 5 reps

6 minutes on the bike for cooldown.

It is strange for my heartrate to be higher than normal. I think I am going to watch things very carefully over the next couple of days where I have my first meet on Sunday.

I might start my taper on wednesday instead of friday.

cheers,
Chris

49

Tonights Tempo session went well. Did the following

Normal warmup

then

3 sets x4 reps x100 meter with situps in between sets. I normally do 4x4x100 meter but wanted to taper a little bit.

Still noticing slight soreness in my left quad but it doesnt bother me at all during speed only the last two tempo sessions. (weird)

tomorrow is a full rest day and then the final (tapered) speed workout on thursday. Last one before the meet on Sunday! I am STOKED to race!

Cheers,
Chris

50

Took yesterday off and rested. Had a nice big filet mignon with my parents last night and feel good and rested today. If my quad is feeling ok I am going to do tapered speed and weights tonight. 3x30 lying start sprints. possibly one 80 meter at 95% and 2 sets of backsquats, 2 sets of powercleans, 2 sets of bench and two sets of rows. Then I’ll be good to go for the meet on Sunday :slight_smile:

Cheers,
Chris

51

I would suggest doing the 30s from standing and slowly going into as fast as possible. This could still provide stimulation.

52

Well I was going to hit a light speed workout but it was cold and pissing rain again. (this summer has been sucking for weather) Instead of running in the downpour I headed to the gym.
Warmed up on the bike for ten minutes, did some stretching and drills and then hit powercleans

4 sets up to 185 for triple
did two sets of powerclean and jerk with 135 (just for explosiveness)
2 sets of bent over rows up to 185 for 5.

Rode the bike again for another 6 minutes, stretched and headed home.

Felt pretty explosive and the legs feel pretty good. Going to do a warmup today (13th) and a couple of strides and another warmup with strides tomorrow.
Then comes the race on Sunday!! :slight_smile:

53

Today did warmup, drills and 6x50 meter strides. Felt pretty good. Little tight in the hips from cleans but that should be cleared up after tomorrows workout. Looking forward to racing on saturday

54

Raced today and it went pretty well. (It was the Ontario Top three Qualifier Junior and Senior)

Weather was warm (26-28 degrees C) wind was about -2.0 in your face.

Start time was delayed by over an hour so I wasn’t the warmest when we raced but it was ok.

Ended up running 12.15 FAT but I was side by side with the leaders up to 40 meters. Start was very good and acceleration was good. After 50 meters I started to really feel it (It felt like a marathon after 50 meters haha!) so I just relaxed and tried to keep my form smooth.

(I haven’t done ANY real sprint training over 60 meters in distance so I wasn’t too worried about feeling crappy in the last 40 meters)

I was pretty happy. Everyone ran about 3-4 tenths off their PB’s and this was the first time I was in spikes on a track using blocks since late 1997! (Over 6 years!!)

I think I am on track for a good 50 and 60 meter indoor time this winter if I can keep my strength climbing and get the transition to upright running nice and smooth. I have the race on video and I’ll post it later. I think the guy that won ran 10.8X or 10.9X and I was right beside him up to the 40 meter mark so I was quite happy with that!

Cheers,
Chris

55

Was feeling a little cooked in the hips/calfs/ankles today so I decided to do a stationary bike ride for recovery and upper body weights

12 minutes on stationary bike using the random program on level 10. Worked great for flushing some of the acid out of my legs.

Weights went extremely well!

Bench press:

4 sets up to 245 for 5 (Very explosive for the first 3 reps)

Bent over rows

4 sets up to 185 explosively for 6 reps

standing shoulder press

3 sets up to 135 for 5 reps again explosive.

I am considering modifying my program slightly. The speed/weight workouts I have been doing previously have been taking in excess of 2 hours to complete and I am pretty dead afterwards.

I am thinking about the following structure:

Day1- Speed1/weights
Warmup: 800 meter jog, dynamic stretching, pushups, drills, 3 x 30 meter accels
Speed:
2 sets x 3 reps x 30 meter block start sprints
3 sets of high knee tuck jumps (10 reps)
2 sets alternate leg bounds
Weights:
4 sets of backsquats (80-90% of 1RM for 3-5 reps)
2 sets Good mornings
3 sets of rev leg press and hip extensor

Day 2 - Upper Body Weights
15 minutes on bike for warmup
4 sets flat bench press
4 sets bent over rows
3 sets x10 reps weighted dips

Day 3 - Tempo/Core
16 x100m broken into 4 x 4 sets with situps/floppy fish between sets of tempo

Day 4 - Speed 2/Weights
Warmup: 800 meter jog, dynamic stretching, pushups, drills, 3 x 30 meter accels
Speed:
3 flying 10 meter sprints with 40 meter runup/acceleration
5 x 120 meter sprints (85-95% with 3-7 minutes rest)
Weights:
3 sets of powercleans
3 sets of snatch grip deads

Day 5 - Upper Body Weights
15 minutes on bike
4 sets standing shoulder press/push press
4 sets of chins
3 sets of dumbell bicep curl

Day 6 - Tempo/Core
16 x100m broken into 4 x 4 sets with situps/floppy fish between sets of tempo

Day 7 - Rest

what do you guys think? I think it’ll make my workouts more manageable plus I can get in some plyos in speed1 as well.

input appreciated!

Chris

56

Tempo today:

4 x 4 x 100 meter runs in 17 seconds.
30 seconds rest between reps
90 seconds rest between sets
30 alternate knee situps between sets.

Felt pretty good, it was sunny and hot outside today so it was nice to be outside working up a sweat.

Cheers,
Chris

57

Taking today off. Feel a little cooked still.
Going to eat lots and get some rest.

Speed2/weights tomorrow :slight_smile:

Chris

58

Smart move Chris…resting and being recovered for speed2/weights workouts. Which is the most taxing and, dare I say, most important workout of the week…

59

thanks man,

I think the meet on Saturday knocked my CNS pretty hard.

I am thinking I might arrange my workouts like this:

speed1/weights
upper body weights 1
Tempo
Rest
Speed2/weights
upper body weights 2
Tempo
Possibly rest again before speed one or go straight to speed1.

I’ll know for sure after I complete Speed 2 tomorrow.

Cheers,
Chris

60

Chris - do u find doing ur speed / upper body weight workouts on consequtive days affects ur CNS recovery at all ?
Or do you find it has pluses in building ur upper body strength ?