Warm up (50min)
o 2 laps jogging, hurtle walkovers/unders, 5 x 100m tempo, dynamic leg swings on ground
o more jogging, running A’s, 2 x 100m progressive accels
Speed Endurance
o 2 x 80m w/ 7mri
9.10s
9.15s (hand timed)
both quads were a little tight today, i could feel both of them during the sprints, but nothing ice can’t take care of.
It was just too damn hot out today. I called it quits after the 2nd 80m, had a good warm down, ate some food and headed back home.
no weights today, I played a soccer game tonight. Having some extra weight, speed, strength and power is really nice on the pitch. I was taking ppl out left right and center like they were nothin’. all legal hits of course:D infact, ive never had a yellow or a red card in my entire soccer career.
yesterday did some tempo at the pool, and some core work.
Today was my first SPECIAL ENDURANCE day
Warm up (45min)
o two laps jogging, hurtle walkover/unders, dynamic leg swings on ground, 3 x 100m tempo
o 1 x 80m accel…then it rained really hard for 10 minutes, so i just did some massage and ate some food. Once it dryed up a bit, i ran 2 more accels
Special Endurance
o 2 x 220m w/ 35mri
not running 300m yet, as I have never done this stuff before, so ill progressively work at it.
1.) 26.50sec
2.) 27.59sec
both hand timed
my 220m wasnt exactly precise, but the times seem about right.
it sure as hell is hard to keep sprint form the entire distance…wow.
Weights
o Power Clean - 4x70kg, 4x80kg, 4x90kg, 4 attempts at 102.5kg
o Back Squat - 3, 3, 2, 2
135lbs, 185lbs, 2x225lbs
o Bench press - 3, 3, 1
135lbs, 155lbs, 185lbs
Couldnt really lift max weights cause I didnt have anyone to spot me
o Secondaries - 8, 8, 8
DB arm curls, DB press, shoulder shrugs, seated row, romanian deadlifts, skull crushers
Then I popped on my headphones and had the most intense core session to date. It was just great. 10 solid exercises for 30+ seconds, w/ 10 sec rest // each exercise
and also had a solid warm down as well
Recovery & Regeneration
o post supp
o contrast shower
o ice
o drink lots more water
o stretching
o ZMA
Im not sure where the fly zone is either…lol…i dont know much about the tracks at all. But im doing fine.
as for 35min rest // reps of 220 (or 300m), my coach recommended 25-45min rest for me specifically. Once I felt like I could run 100% again, I ran my second 220m. For someone running 23 vs 20…i guess its all going to depend? lol, im not sure, maybe my coach could tell ya.
Monday July 16th
tempo(water running), secondaries, and core work.
Tuesday July 17th
so I totally gamed until 4am this morning and slept for 5 hours
Warm up (40min)
o two laps jogging, hurtle walkovers/unders, dynamic leg swings on ground, 3 x 100m tempo
o running A’s, dynamic leg swings, self massage, 2 x 100m progressice accells.
Speed work
o 4 x 30m from the blocks w/ 3-5 mri
o 2 x 60m from blocks w/ 7 mri
these felt pretty good and relaxed actually, I had a good warm up and felt good and loose
Weights
So we had Guy come and coach us for our Power Cleans today!! So I was really stoked!
o Power Cleans - 2, 2, 2, 2
80kg, 85kg, 90kg, 90kg
o Back Squat - 3, 3, 2, 2
wow, gotta go for a massage!! ill finish this later;)
wow, that massage…brilliant!! ate a big meal, drank lots of water and relaxed after that:D
anyways, back to weights. Basically, all my lifts were down, so I packed it in after my squats and headed home. 5 hours of sleep really kicked me in the groin as far as lifting went.
POWER CLEAN TECHNIQUE
o My main concern is pulling the bar higher up my thigh!!
o I also have to keep my shoulders over the bar for a longer period of time
o and I need to throw my elbows out so as to keep the bar closer to my body and really RIP that bar up to the roof!!
o I can also emphasize proper technique while warming up with the lower weights.
but like always, you can only focus on one thing at a time.
today it rained like mad and I had lots of errands to run, so I did not do any sprint work.
Weights
o Power Cleans - 3, 2, 2, 1
70kg, 80kg, 90kg, attempted 100, then went down to 95, then went down to 90 and still couldnt get the last rep… I can feel that something is very different with my technique…which will be good as I work on the factors listed in my last post.
o Back Squat - 3, 2, 1, 2, 3
215lbs, 225, 245, 245, 235 - these felt very good, I could have definitely done more weight
o Bench Press - 3, 2, 1, 2, 3
135lbs, 155lbs, 195lbs, 165, 155
Did some awesome core work, and then called it a day, a good day for that matter…still need to catch up on sleep, but its all good.
going to chilliwack tomorrow for soccer provincials, should be rainy and fun! Then im staying in Burnaby with my good training buddy for the week and we are planing on trianing, playing tennis, and hiking the Grouse Grind!
So Fri/Sat/Sun I had soccer provincials in Chilliwack, BC. They went Great! I scored the winning goal in our 2nd game with 5 minutes to go. We won our 3rd game to move into the semis, and we won our 4th game with a clutch goal in the 92nd minute to move on to the finals.
We were the underdogs from the Okanagan, BC. I foget who we played…they were called the dragons, and they were such a stellar team. They won 3-0, which was fairly descent after they handled many other teams by 7 goal leads. They were without question the top team there. We were very happy to have worked our asses off though to make it to the finals.
5 games in three days was a lot, I am still sore, seeing as im used to playing 1 game each week, lol.
Yesterday, I had a good warm up and played some tennis at UBC vancouver.
Grouse Grind
Today, while in vancouver for the week, a couple friends and I hiked the Grouse Grind!! A 3km hike straight up Grouse Mountain. It took us 1 hr, and was extremely enduring…It was pretty damn difficult. We took the gandela back down. I would defenitely hike it again, it was very intense!
Haven’t been training in about two weeks now:( I’ve been very busy with sports, travel, and family. This week, I will do some tempo, and get one day of sprints and weights in.
The week after that, im traveling a bit more, going to Tofino for some surfing! then I move onto residence and start training to be a Resident Adviser until school starts.
Then once school starts, training goes way down!(and my time on CF.com) Alas, I really enjoy school though, and being an RA will be fun/busy. Not to mention Ill be working two jobs and taking my third year courses…ganna be BUSY!
so pretty much, I can’t wait for next summer to get back into some serious training again! lol
lol, well, like my last message said ,I wouldnt be on CF.com much during school! I did not train much during the 1st two months of school at all:( Working three jobs and doing third year at Uni now, which is going awesome
During the last month here, I have been more active doing some power cleans and core work. It has been treating me really well, and always makes for a great study break during the final exam season.
Ive been working on getting a consistent training schedule together with a small group of athletes, rockon to facebook threads! Its been going really well so far.
I have one last exam this monday, then im off for about a month, in which I intend to train my very consistently.
Well, its been another few months since my last post:D
Anyways, I’ve been training on and off for the last few months while at University, maybe once or twice a week, maybe nonce a week:( As far as training goes, I’m only doing primary lifts, ie, power cleans, squats, dead lifts, and bench. I also do core work and some apple pie. Otherwise, I study and work:)
I make sure to begin with long warm ups and end with rigorous cool downs, not to mention eating healthy and drinking lots of water while training.
The snow has just melted and the weather is beginning to warm up. Soon I will be out on the pitch doing some tempo circuits and GPP for sprinting. I really can’t wait for the summer, im going to live on campus, which is where my olympic weights are, and there is a sprinting track 10 minutes down the road, it should prove to be an intense summer.
So in about 2 months, I will be consistently training yet again, and consistently posting and learning on CF.com.
Cheers.
Goals (off the top of my head) for this summer:
Power Clean: 110kg
BSquat: 125kg
FSquat: 110kg
Body weight: 175lbs (currently 165lbs)
Bench: 225lbs
100m sprint (JACK BROW MEET): 11 flat
Train smarter, not harder:D
“We become what we think about most” - Earl Nightingale
Warm up(~ 40min )
o 2 laps jogging
o self-massage
o Hurtle walkover/unders
o Ankling
o Dynamic Leg swings on the ground
o 5 x 100m tempo - walk back recovery
o 3 x 80m progressive accel - 3 mri
I’m not going to do any sprints just yet. I want to make sure I have enough tempo and progressive accelerations in my program first. I have been training throughout school, but only weights and core work, and usually only once or twice a week. Next week I will start short sprint work.
Weights (Accumulation phase)
o Power Cleans
sets - 6, 6, 6
I have a 100m race in about 2 months that I am preparing for. Im planning on doing a 4 week gpp with two days of sprinting/week and 3 days of primary lifts/week. Tempo everywhere in between. Then a 3 week spp with 3 sprint sessions/week and weights accordingly. I’m just waiting on a response from Herb to see what he thinks of my general outline.
Warm up (~40min)
o two laps jogging - upper body arm swings
o massage (just movin’ the old muscles around)
o static stretches (help for about 10sec)
o 5 x 100m tempo - walk back recovery
o hurtle walkovers followed by lunges
o dynamic leg swings
o Ankling
o 3 x 80m progressive accels
3mri
Sprints
o 4 x 20m sprints
rolling start
3mri
These felt great, it’s really nice to be sprinting again. I hand timed myself and will continue to do so.
Gym was closed, no weights today.
Core
o 9 Exercises
30 sec on/ 30 sec off
Recovery
o couple laps warm down
o static stretching
o post supp
o water
o sleep
Each night I will commit 10 minutes or so to visualizing my sprint-form and each step of my 100m sprint. Guided imagery and mental stimulation are key to moving ahead in training and running faster than ever before.
Warm up (20min)
It was too cold and windy outside, so I warmed up inside.
o 5 min on Elliptical
o hurtle walkovers and circular hip rotations
o static stretching (10 sec hold)
o Muscle massage
o dynamic leg swings
Weights (Accumulation)
o Power Cleans - Sets - 6, 6, 6
70kg, 80kg, 82.5kg
This was pretty easy today, most likely b/c I did not sprint today and b/c I have been training more consistently.
Warm up (~35min)
o two laps jogging - upper body arm swings
o massage (just movin’ the old muscles around)
o static stretches (help for about 10sec)
o hurtle walkovers followed by lunges
o 5 x 100m tempo - walk back recovery
o dynamic leg swings
o Ankling
o 3 x 80m progressive accels
3mri
Weights (Accumulation)
o Primaries - sets - 6, 6, 6
o Power Cleans
70kg, 80kg, 85kg
o Secondaries - sets - 10, 10, 10, 10
o Front Squats
115lbs
o Bench Press
115lbs, 115lbs, 125lbs, 125lbs
Core
o 10 Exercises
- 35 sec on/ 20 sec off
Recovery
o couple laps warm down
o static stretching (1min hold)
o post supp
o water
Warm up (~45min)
o three laps jogging - upper body arm swings
o massage (just movin’ the old muscles around)
o static stretches (hold for about 10sec)
o hurtle walkovers followed by lunges
o dynamic leg swings on the ground
o 5 x 100m tempo - walk back recovery
o Parter work
Hold parter at shoulders and let him sprint into your resistance for about 10m then release for short burst
Hold partner at waist and let him sprint against your resistance for about 10m then let go for a short burst
o Ankling
o 3 x 80m progressive accels
3mri
Sprints
o 3 x 60m Easy/Fast/East
3mri
Weights (Accumulation) o Primaries - sets - 6, 6, 6, 6
o Power Cleans
70kg, 80kg, 80kg, 85kg o Primaries 2 - sets - 10, 10, 8, 8
o Back Squats
115lbs, 125lbs, 135lbs, 135lbs
o Bench Press
115lbs, 115lbs, 135lbs, 135lbs
Core
o 10 Exercises
35 sec on/ 20 sec off
Recovery
o couple laps warm down
o static stretching (1min hold)
o post supp
o contrast Shower
o water
o ice
o sleep
Tuesday May 13th
Tempo
It was training outside today, so we warmed up inside by playing table tennis for 20min:D
Then we decided to shoot some hoops and go through some basketball drills.
Apple Pie
o Sets - 12, 12, 12
o DB Incline Press - 40lbs in each hand
o Lat-Pull Down - 100lbs
o DB Arm Curls - 25lbs in each hand
Warm up (~30min)
o three laps jogging - upper body arm swings
o massage (just movin’ the old muscles around)
o static stretches (hold for about 10sec)
o hurtle walkovers x 10
o dynamic leg swings on the ground x 4
o 5 x 100m tempo - walk back recovery
o Ankling
o 3 x 80m progressive accels
3mri
Weights (Accumulation) o Primaries 2 - sets - 12, 10, 8, 8 o Bench Press
115lbs, 125lbs, 135lbs, 135lbs o Back squat
115lbs, 135lbs, 155lbs, 185lbs
Core
[INDENT]o 11 exercises
40sec on/ 40sec off
My training partner Ren and I have been incorporating more Back Extension work in our core routine and its going well:)[/INDENT]
Recovery
o 5 min slow jogging
o static stretching (30sec - 1min hold)
o post supplement
o contrast shower
o water
o extra sleep
Aikido
o jog a few laps
o series of push-ups/sits-ups/etc
o static stretches
o basic punching form
o learn how to fall and get up efficiently
o various drills with partners, from blocking to redirecting forces and more.
A lot depended no staying relaxed ( like sprinting:)). It was interesting to learn.
We also wielded wooden swords and learned basic techniques for holding, moving, thrusting, and redirecting.
Tempo (1600m)
1+1+1++
1+2+1+1++
1+2+1+1++
1+1+1++
1 = 100m run at ~75%
+ = 50m walk
Recovery
o few laps warm down outside
o static stretches (1min hold)
o post supp
o lots of water
Warm up (~25min)
o two laps jogging
o series of push-ups/sit-ups
o static stretches (10sec hold)
o quick muscle massage
o med ball toss & jog for ~100m
chest pass
backwards over the head
2 x side throws
o hurtle walkovers/unders
o dynamic leg swings on ground
Tempo (1600m)
1+1+1++
1+2+1+1++
1+2+1+1++
1+1+1++
1 = 100m run at ~75%
= 50m walk
Apple Pie
o Sets - 10, 10, 10
o DB Shoulder Press - 35lbs in each hand
o Barbell Arm Curls - 55lbs
o Seated Row - 110lbs
o Backward Lunges
Core
o 10 Exercises
- 35 sec on/ 20 sec off
Recovery
o few laps joggin to cool down
o static stretches (1min hold)
o Post supp
o lots of water
o sleep!
Today was a great day for some sprint training and olympic lifting. I had lots of sleep, I ate well, and drank lots of water recently.
Warm up (~1 hour)
o two laps jogging
o static stretches (10sec hold)
o quick muscle massage
o med ball toss & jog for ~100m
chest pass
backwards over the head
2 x side throws
o hurtle walkovers/unders with med ball
o dynamic leg swings on ground
o 5 x 100m tempo runs at 75%
walk back recovery
o Ankling
o 3 x progressive accel
3 mri
Sprints
o 5 x [20m hill sprints - walk back recovery - then med ball chest pass into a 20m sprint]
5 minute rest interval
Weights (Accumulation) o Primaries - sets - 6, 6, 6
o Power Cleans
80kg, 80kg, 85kg o Primaries 2 - sets - 12, 10, 8
o Bench Press
115lbs, 125lbs, 135lbs
** Gym closed early today, so I missed out on front squats and core. No problems though, I have all summer. Tomorrow is my day off, then right back at 'er on Monday.
Recovery
o walk home to warm down
o static stretching (1min hold)
o post supp
I can feel that something is very different with my technique…which will be good as I work on the factors listed in my last post.