Training Journal:)

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241

Doing some sprints from a three point stance

Great day today! perfect weather, ate well, slept well! Found 3 guys from SFU to train with throughout the summer, things are going absolutely great!

Warm up
o lap jog

  • static/dynamic stretching
    o tempo runs
    o progressive accels
    o med ball tossing btw partners
  • chest toss & backwards toss
    o more stretching

Sprints
o 4 x 20m accel rolling start

  • walk back recovery
  • 90sec rest interval // sets
    o 4 x 20m push up start
    o 4 x 20m three point stance

Weights (Primaries)
o Power Cleans

  • 4 x 70kg, 4 x 80kg, 3 x 85kg, 3 x 90kg, 3 x 92.5kg
    o Squats
  • 6 x 135lbs, 5 x 155, 4 x 185, 4 x 205
  • fairly easy, just focusing on controlled movements
    o Bench (ran outa time, so did em quick!)
  • 6, 5, 4, 4, x 135lbs…lol

forgot core work today…tsk tsk,

Recovery & Regeneration
o post supp
o burger from McDonalds
o water
o stretching
o ZMA
o looking over pics and vids we took of todays sesh

242

These are some snap shots of a video from the other day!

Wednesday May 30th

Tempo!

Rollerbladed to the pool this morning and did some water running with some dynamic stretching.

Massage in the afternoon: Worked on adductors and IT band. I need to do some more home care/self massage on my adductors, so im ganna start using my EMS unit consistently to get some blood flowing.

Soccer practise this evening and core work with med ball

Recovery & Regeneration
o post supp
o water
o stretching
o icing
o ZMA

cheers!

o

243

Thursday May 31st

Warm up
o lap jogging
o quick static stretch
o hurtle walkovers x 3
o hurtle walkovers with med ball over head x 3
o dynamic leg swings on ground
o 3 x 60m tempo

Sprints
o 4 x 20m rolling start
o 4 x 20m 3 point stance
o 4 x 20m push up start

  • walk back recovery // reps and 90 sec // sets

Weights
o Primaries
> Dead Lifts

  • 4 x 90kg, 4 x 100kg, 3 x 105kg, 3 x 120kg
    > Bench Press
  • 6 x 135lbs, 4 x 155, 2 x 175, 4 x 155, 6 x 135
  • pretty easy
    > Front Squats
  • 6 x 135lbs, 4 155lbs…then i had no time to finish?
    o Secondaries
    > DB incline curls
  • 12, 10, 8 x 30lbs
    > Tricep Pull Down
  • 12, 10, 8 x 100lbs
    > DB bicep curls
  • 12, 10, 8 x 25lbs
    > Lat Pull Down
  • 12, 10, 8 x 100lbs

Recovery & Regeneration
o post supp and hamburger
o water
o stretching
o ZMA

244

what type of messages do you do when you dont have a partner or coach to help you?

should be hot there where you live here in the city its always colder compared to the rest of BC.

245

Yes it is hot!! Too hot in fact! 30 + degrees lately. Although, when I was down in Burnaby last week, the weather was great!

but as for self-massaging, I just do a lot of flushing motions, skin rolling to break up adhesions, facial stretching, and general kneeding of the muscles.

Usually Ill work on my quads, IT band, thigh/adductors, and hamstrings.

Friday June 01

Tempo day!

later today I will hit up the swimming pool for some water runs, and do some secondary weight lifts, as well as core work with my med ball.

246

sat/sun off

so I was invited to a recruitment camp happening this saturday (for bobsled canada skeleton) so I can time some sprints lift some weights! I am really excited both to take part in the event and check out all the great athletes that will be there!

This week I will psuedo-taper down towards saturday. I dont really have much to taper from, so basically,
Mon/wed: tempo
tuesday: sprint/primaries
thur: warm up, easy accels, good warm down
friday: off

Monday June 04

Tempo
Rollerbladed to the pool this morning, then rollerbladed back home b/c i forgot my shoes:D so back to the pool for some water running. Did some dynamic stretching and just stayed really relaxed through each lap!

Secondarys
reps -> 10, 10, 8, 8
o DB Inlcline press

  • 35lbs, 35lbs, 40lbs, 40lbs
    o DB arm curl
  • 30lbs
    o Lat Pull Down
  • 100lbs
    o Tripep Pull Down
  • 99lbs, 99lbs, 111lbs, 111lbs

Core work
o 10 exercises

  • 30sec on/ 30sec off w/ 7kg med ball

Recovery and Regeneration
o post supps
o water
o stretching
o talking with my coach about this week
o EMS
o self massage!
o ZMA

can’t wait for this saturday, its all Im thinking about! I am going to run more relaxed then I ever have before.

cheers

247

Tuesday June 05th

raining today, so we were inside

Warm up
o 5min on eliptical
o hurtle walkovers x 8
o hurtle unders and overs x 4
o dynamic leg swings

  • then by buddies showed up, so I warmed up again, i dont think you can warm up too much!!:smiley:
    o jogging
    o more leg swings
    o ankling, running A’s, lots of general footwork

Weights
> Primaries (~ 90 - 95%)
o Cleans - 3 x 70kg, 3 x 80kg, 3 x 85kg, 3 x 90kg, 3 x 90kg
o Bench Press - 6 x 135lbs, 2 x 5 x 145lbs, 4 x 165lbs
o Back Squat - 6 x 135lbs, 2 x 5 x 155lbs, 4 x 185lbs
> Secondaries
o DB Incline Press - 10, 8, 8 x 30lbs
o Seated Row - 10, 8, 8, x 80lbs
o Barbell Arm Curls - 10, 8, 8 x 60lbs

forgot my core work today :frowning:

Recovery & Regeneration
o post supps
o ZMA
o stretching
o icing

248

Wednesday June 6th

Tempo!

Just signed up for both the pool and the small weightroom now, all I will use that weight room for is secondaries, so its good.

Secondaries
o Barbell Arm Curl: 4 x 8 x 60lbs
o Shoulder Shrugs: 4 x 8 x 65lbs
o EZ bar arm curls: 4 x 8 x 12lbs
o core work: 10 excercises - 30s on/ 30s off w/ med ball

after that, hit up the pool for some relaxed water running and dynamic stretching!

Did some great self massage on my quads, adductors, IT band, Glutes, hams and calfs! Took about an hour and half. and then later in the afternoon I had my last sports massage as part of my 10 week sports massage program.

Had a soccer game that night as well, took it really easy and it went very well. Had a penalty shot, hit the right post, rebound, then hit the left post, it was hilarious! I did assist in another goal though:)

Thursday June 7th

Getting really stoked for my testing this saturday!! slightly tapering this week (b/c i dont have that much to taper from) has me feeling like a million bucks! I really feel like im going to run faster and more relaxed than ever before this weekend!

I’ve been eating great, sleeping great, and training smart! I just registered for a 100m race at the Jack Brow Track Meet at the very end of this month!

Today I will have a good warm up, do some easy accelerations, and have an even better warm down! I have scheduled a full body massage for myself later this evening, and tomorrow I will take off and play video games all day, eat well, ice, massage, drink water, you name it! then saturday -> PEAK!!!

im lovin’ this:D

249

Make sure to say Hi to Derek for me. Good luck!

250

Saturday! June 9th

So today was the BIG DAY!!. Bobsleigh Canada Skeleton recruitment. And at first I was pretty worried, b/c i neglected to mention that on wednesday I tweaked my left hammy a little during soccer. And doing my light workout on thursday really aggrivated it :frowning: so I iced all thursday regardless, and it got worse and more painfull friday. So friday was a day committed to icing, elevating and relaxing, just thinking positively about the testing!

this morning, I could still feel my hamstring was sore, and I thought it’d be best to just sit things out so as to not make it any worse. Although after feeling like a million bucks otherwise this morning, I had a great warm up, with lots of stretching, and i felt pretty damn good once it was time to sprint. and sprint I did.

We were timed for a 30m, 30m fly, and overall 60m. Then we pulled a 15kg weight (which you can see me doing on the news!! CHBC :smiley: ) followed by power cleans, and front squat.

30m: 3.98sec
the coach said I could run 3.8’s fairly easy with track spikes:D!
I forget the rest of the sprinting stats, Ill post em when I get the results back.
20m seld pull: 2.83sec
power clean: 100kg
front squat: 100kg
skipped the bench

gotta say thanks to the two brilliant world class coaches who put the event on!! that was such an intense event. And herb! for getting me ready for this and future events!:smiley: Couldnt have done it without you, and all my training buddies, Ren, Andrea, Ashley, Ben, SFU Clan, everyone else. :D:D

Anyways, i was pretty stoked after it all and am even more motivated to keep training harder and smarter than ever for the rest of summer.

peace

251

Awesome Job!!

252

Brilliant! Great Job!

According to these tables, you could be running between 10.65-10.80, with proper speed endurance in place :slight_smile:

Were the 30m from blocks?

Shame you couldn’t remember your 60m!

253

Thanks Robb, I can’t wait to be timed with my spikes! We did not use blocks, just a two point stance.

I will get all of my results, including my 60m, i just need to email the coach :o

So today I was back at work, which kinda sucked b/c a big peice of angle iron fell on my left foot today :mad: lucky I had steel toes on, or my toes woulda been gonners!

my foot is a little swollen right on the top, so ill ice tonight and most of tomorrow.

254

Shane, the plan for your 100m at the Jack Brow should be something like, go hard for the first 60m, and then maintain that speed till the end. This will give you your fastest result. I haven’t been in town so I don’t know what you are doing for training really, but unless you are doing 80-120m in practice, do what I suggested. You should do well. Run fast, stay relaxed and the rest will work itself out.

255

//youtu.be/-oaNtErqgg8

256

lol, thanks Herb!

Thats me at the very start of the vid pulling the 15kg weight:D fun fun fun!

So today was a tempo day, I went to the pool, did some secondaries and core work, and then some water running.

A little sore from Saturday, but my foot feels much better after all the icing!:smiley: so thats just great.

This week is a recovery week

257

Impressive results Smarrs. Are you actually hoping to get recruited, or did you just want to get some times/numbers?

258

Thanks ravadongon, muchly appreciated! Originally, the SFU strength and conditioning coach asked if I wanted to record some times. When we got there though, he asked if I was ganna take part in all the trials so I signed up to be recruited as well.

The national training camp is june 23rd - 29th, so I imagine if I did well enough, I would have heard by now, but im not worrying at all, it was such an intense experience, where I also got to meet a couple world class coaches!

I have other endeavers to be thinking about now though…

JACK BROW PREP

1 year ago, I started sprint training and weightlifting. Besides my involvement in sports my entire life, its only been 1 year of specific sprint training and general preperation, minus lack of training during school actually :stuck_out_tongue: . and now its 18 days until my first 100m race. That gives me about 11 days plus a 7 day taper period. Or in other words, 5 more solid speed sessions. So here is a rough draft of my training schedule for the next two weeks

June 12th (today)
o Sprinting

  • 20-30m stuff
  • 20m hill sprint, walk down, 30m rolling start, 5mri
    o Primaries
  • 2, 2, 2
  • cleans, bench, back squat

June 15th
o sprinting

  • 60-80m stuff
  • most like fast/easy/fast work w/ 20m intervals
    o primaries
  • bench, deadlift, front squat
  • ill figure it once I come to, whatever feels right that day

June 19th
o sprinting

  • 120m x 2 @ 100%
  • im guessing at least 5mri, but possibly more like 10minutes, depending on temperature as well:)
    o primaries
  • heavy! cleans, bench, back squat

June 21st
o sprinting

  • 60-80m stuff
  • most likely fast/easy/fast work w/ 20m intervals
    o primaries
  • ill cross this bridge when I come to

June 23rd

  • start of 7 day taper

Ill obviously be tempo-ing every other day throughout the week (usually mon/wed/fri) Im thinking medium circuits mon/fri and water running wed.

as far as soccer goes, I will play this thursday, and more than likely take the next two weeks off. Gotta make sacrifices, whether teamates understand or not, this race is about me, me staying relaxed, staying healthy, staying positive, and proving what hard/smart training and brilliant coaching can accomplish in only one year.

for my sprint sessions, im ganna hit up the track and start practising with my spikes coming outa the blocks.

weekends = work.

259

Tuesday June 12th

Sprints
o 4 x (20m hill sprint, 30m sprint w/ rolling start) 5mri

Primaries (recovery week)

  • 2,2,2
    o Power Cleans
  • 70kg, 80kg, 85kg
    o Back Squat
  • 135lbs, 185lbs, 205lbs
    o Bench Press
  • 135lbs, 155lbs, 155lbs

Secondaries

  • 10, 10, 10
    o Barbell arm curls - 60lbs
    o Seated row - 100lbs
    o Upright shoulder press - 30lbs each hand
    o shoulder shrugs - 60lbs

Core work
o 10 exercises

  • 30sec on/ 30sec off w/ 20lb med ball

Recovery & Regeneration
o post supps
o water
o stretching
o self massage and more stretching
o ZMA

260

Heres some footage from yesterday.

20m hill sprint from rolling start

30m sprint from rolling start

JACK BROW PREP

1 year ago, I started sprint training and weightlifting. Besides my involvement in sports my entire life, its only been 1 year of specific sprint training and general preperation, minus lack of training during school actually . and now its 18 days until my first 100m race. That gives me about 11 days plus a 7 day taper period. Or in other words, 5 more solid speed sessions. So here is a rough draft of my training schedule for the next two weeks

June 15th
o sprinting

  • 60-80m stuff
  • most like fast/easy/fast work w/ 20m intervals
    o primaries
  • bench, deadlift, front squat
  • ill figure it once I come to, whatever feels right that day

June 19th
o sprinting

  • 120m x 2 @ 100%
  • im guessing at least 5mri, but possibly more like 10minutes, depending on temperature as well
    o primaries
  • heavy! cleans, bench, back squat

    June 21st
    o sprinting
  • 60-80m stuff
  • most likely fast/easy/fast work w/ 20m intervals
    o primaries
  • ill cross this bridge when I come to

June 23rd

  • start of 7 day taper

Ill obviously be tempo-ing every other day throughout the week (usually mon/wed/fri) Im thinking medium circuits mon/fri and water running wed.

as far as soccer goes, I will play this thursday, and more than likely take the next two weeks off. Gotta make sacrifices, whether teamates understand or not, this race is about me, me staying relaxed, staying healthy, staying positive, and proving what hard/smart training and brilliant coaching can accomplish in only one year.

for my sprint sessions, im ganna hit up the track and start practising with my spikes coming outa the blocks.

weekends = work.