Couldn’t get into the gym today, so I had a tempo session instead.
Warm up (~30min)
o three laps jogging
o upper body warm up - arm swings
o static stretches (10sec hold)
o quick muscle massage
o hurtle walkovers and hip rotations
o 3 x 100m tempo runs
o ankling
o dynamic leg swings
Tempo (1600m)
1+1+1++
1+2+1+1++
1+2+1+1++
1+1+1++
1 = 100m run at ~70%
+ = 50m walk
Core
o 10 Exercises
- 35 sec on/ 20 sec off
Then did some apple pie at my buddies place:D
Recovery
o static stretching (1min hold)
o post supp
o water
o self massage - quads, IT band, adductors, hamstrings (~1hr)
My work schedule this week is a little awkward, so I will have a couple extra tempo sessions ad probably only 2 primary days of sprinting and weightlifting.
I haven’t done anything but work for the last few days. But today turned out very well as I was completely rested and ready to perform, today was a good training day:D
Warm up (~45min)
o three laps jogging
o upper body warm up - arm swings
o static stretches (10sec hold)
o quick muscle massage
o hurtle walkovers/unders with med-ball and hip rotations
o 3 x 100m tempo runs
o dynamic leg swings on the ground
o ankling
o 20m hill bounds
o 3 x 100m progressive accels
Sprints
o 5 x 60m Fast/Easy/Fast
Ren and I filmed some of these today, so we’ll edit them and post em soon enough
Weights (Accumulation) o Primaries - sets - 6, 6, 6, 5 (supposed to be 6, 6, 5, 5, but did one extra by mistake)
o Power Cleans
- 75kg, 80kg, 82.5kg, 90kg!!!
lots of reps and lots of weight, I was feeling pretty good:cool: o Primaries 2 - sets - 12, 10, 8, 6
o Bench Press
115lbs, 135lbs, 135lbs, 145lbs
o Back Squats
135lbs, 165lbs, 185lbs, 195lbs
Core
No Time:( I had to get to work asap!
Recovery
o static stretching
o post supp
o cold shower
o water
Warm up (~ 25min)
o three laps jogging
o static stretches (10sec hold)
o quick muscle massages
o med ball toss & jog for ~60m
chest pass
backwards over the head
2 x side throws
o 3 x 100m tempo
o hurtle walkovers and hip rotations
o dynamic leg swings on the ground
Tempo (1800m)
1+1+1++
1+2+1+2++
1+2+1+2++
1+1+1++
1 = 100m run at ~70%
+ = 50m walk
quick core session and warm down. I had to get to the golf course asap!
Training is going great, I’ll hit the track next week and start doing some longer sprints. As well, my weight lifting accumulation phase 1 is done and I will begin a max strength phase next week.
Warm up (~ 1hr )
o three laps jogging
o static stretches (10sec hold)
o quick muscle massages
o med ball toss & jog for 100m
chest pass
backwards over the head
2 x side throws
o hurtle walkovers/unders
med ball half way
hip rotations
o 5 x 100m tempo
o Ankling
o 4 x 15m incline bounds
o dynamic leg swings on the ground
o 3 x 100m progressive accels - 3mri
Sprints
o Small hurtle drills ( ^ ^ ^ ^ ) = hurtles
lying face down, push up start (PUS), side step along perimeter of hurtles and sprint perpendicular for 10m
10m
|
/
|
|^ ^ ^ ^ you
<- <- <- <- <-
PUS, step over sideways x 4
PUS, weave in/out x 2
*always switching starting position on either end of hurtles
2mri
Explosive Med Ball
o Three med balls (3kg, 4kg, 5kg)
o 2 x chest pass for ~100m
o 2 x overhead toss for ~100m
3 mri between each rep
Core
o 10 Exercises
35 sec on/ 20 sec off
Recovery
o warm down jogging
o static stretching (30sec - 1min hold)
o post supp
o cold shower
o water
o pasta dinner:)
Next week I will hit the track and start a special preparation phase for my race in just over a month, and I will also start a max strength weightlifting phase. Should be intense!
[u] Warm up (~35min) [/u]
o 6 min on the elliptical, then arm rotations
o quick muscle massage
o 10 sec static stretching
o 10 x hurtle walkovers, 4 x hurtle walkunders
hip rotations
o dynamic leg swings (standing and on the ground)
o Ankling
o 6 x 50m tempo runs
o 3 x 90-95% 20m sprints into high jump mat
[u]Sprints (Indoors!)[/u]
It was wet and rainy outside, so we decided to train indoors today.
o 8 x 20m sprints (on gym floor) into high jump mat
5-10mri
o Between each sprint, we did a core workout
[u]Plyo’s[/u]
o with 5kg med ball, explode forward onto mat x 10 (superman style)
o 10 x explode onto mat
o 10 x small hop and explode onto mat
o 10 x hop onto 3 inch platform and explode onto mat, landing on our rear ends.
Warm up (~35min)
o 3 laps jogging
o quick muscle massage and static stretch
o medball throw and jog for 100m
o med ball toss & jog for 100m
chest pass
backwards over the head
2 x side throws
o hurtle walkovers/unders
hip rotations
o 5 x 100m tempo
o dynamic leg swings on the ground
o Ankling
o 3 x 100m progressive accels - 3mri
Decided not to sprint today as my left hammy was a little tight from my previous primary day. I’m in no rush to injure myself, so I had no problem taking the day off for sprinting:D
Weights (MAX Strength 1)
o Sets - 6, 4, 2, 4, 6 o Bench Press
135lbs, 155lbs, 170lbs, 165lbs, 145lbs
This was pretty easy, I can definitely do more for this lower rep max phase period. o Back Squats
185lbs, 195lbs, 225lbs, 205lbs, 195lbs
This was pretty easy as well, I could have done 250 for the 2 reps in the middle. Ren, if you were there, I could have done more!
Core
o 11 Exercises
- 40 sec on/ 30 sec off
Recovery
o few laps warm down
o static stretching
o contract/relax stretching
o post supp
o contrast shower
o water
o good sleep
o positive attitude!
WOW! Haven’t trained in about 5 days now. I started a new position at work that keeps me very busy full time. I was also doing a lot of filming this week putting together a Recruitment video for UBC Okanagan. I was on camera all week; I’m going down the path of HERB! haha.
I unfortunately won’t be racing in the Jack Brow Memorial meet at the end of this month. It is too expensive to buy a BC athletics membership for only one race (which is all I have time for).
However, there is a preliminary race this coming Monday which I will compete it. It will be electronically timed with official start and photo finish. It will be a much more relaxed atmosphere I believe so I can’t wait! I’ve only just started coming out of the blocks but that’s alright, I’m not worried at all. I’m simply ready to run relaxed:D
Warm up (~30min)
o The usual, except I was on the track surface today!
Sprints
o 3 x 30m rolling start
5mri
then 4 x 20m block starts
~ 7 minute rest intervals // the block starts
Core
I had my good training buddy Ren to time me today as he is slightly injured!!
o 10 Exercises
40 sec on/ 30 sec off - Very intense!
Recovery
o 2 laps warm down
o static stretching (1min hold)
o water
o post supp
o sleep!
I’ve never been one to Calorie count, so I couldn’t really tell you. I eat lots of food! I try to stick to 5 or 6 meals a day. I always have a bowl of Vector in the morning or some hashbrowns, bacon, eggs, and toast…mmmmm…then during the day, I might go through some oatmeal, homemade burritos, granola bars, trail mix, apple, banana, bagels, etc. Then I usually have a larger dinner, and unfortunately I eat it later at night, which is what I have been conditioned to do since I was a kid. Otherwise, I usually get a lot of every single day. Then of course I have supplements for after workouts.
Anyways, I virtually took last week off due to my new full time position at work. I actually raced last night! which was pretty wild b/c we ran in a thunder storm; it was very wet:o I’m not sure what my time was yet, it will be posted online soon. But under the weather conditions, and the “iffy” start by everyone due to the trigger being pulled early, it was a fun race. I imagine I ran around 12 seconds. It was the first time I have run 100m this year, and now I remember how long 100m is:eek:
Anyways, I had Aikido today for a tempo session and I will see how training goes this week with my work schedule.
I ran 11.98 FAT in a thunderstorm with a sketchy start (by the entire line!) haha, it was fun… and under these conditions, I’m fine with the result. It was a good relaxed race and it put the 100m into perspective! ITS LONG:eek: In fact that was my first time running a full 100m sprint this year.
Aikido
I combined my regular warm up routine wit the Aikido warm up, its great! We then progressed with some motions from the last session with partners and finished off with some sword work.
lol, thanks Senri…I guess I don’t squat or bench that much weight, but it’s coming along quickly! Plus all of my reps have been very high due to my accumulation phase.
It’s not really natural speed, I train very hard and smart to get to where I am. Although, I don’t have enough 100m specific training to seriously compete, nor do I have a coach. 11.55 and 11.98 don’t quite cut it. I’m fairly sure I can run under 11.55 this summer though, I’m going to be competing in some low key races throughout the summer, it should be fun:D
Warm up (~25min)
o 3 laps jogging
o quick muscle massage
o medball throw and jog for 100m
o med ball toss & jog for 100m
chest pass
backwards over the head
2 x side throws
o hurtle walkovers/unders
hip rotations
o 5 x 100m tempo
o dynamic leg swings on the ground
o bounds
Weights (Max Stength 1) o Primaries 2 - Sets - 6, 5, 5, 4
o Bench Press
155lbs, 155lbs, 155lbs, 165lbs
o Back Squat
205lbs, 205lbs, 205lbs, 225lbs
These felt just great. I could surely do more, although I didn’t have a spot with me today. Regardless, they felt really solid, more so than ever before.
Apple Pie - 4 x 10
DB Arms curls
DB Incline press
Lat Pull Down
Tricep push down
Core
o 10 Exercises
- 30 sec on/ 30 sec off
Recovery
o warm down
o static stretching
o post supp
o water
o sleep!
Today, before I went home to cook my dad a meal, I decided to have an intense workout, and so I did.
Warm Up (~ 30min)
o 3.5 laps jogging
I chased a baby marmot around the pitch for a bit, he was pretty slow. I guided him back home, hence the .5 addition.
o muscle massage
o med ball toss & jog for 100m
chest pass
backwards over the head
2 x side throws
o hurtle walkovers/unders
hip rotations
o 5 x 100m tempo
o ankling
No sprinting today, I just didn’t have time for everything.
Weights (Max Strength 1 (week 2))
Since I can’t do power cleans until I get a platform, I will substitute in Deadlifts. Primaries 1 - sets - 4, 4, 3, 3
o Deadlifts - 95kg, 105kg, 110kg, 120kg
just kept it light and easy since I haven’t specifically done these recently. Primaries 2 - sets - 6, 4, 2, 4, 6
o Bench Press - 155lbs, 165lbs, 179lbs, 155lbs, 145lbs
o Front Squats - 135lbs, 185lbs, 205lbs, 190lbs, 185lbs
Core
o 10 Exercises
- 30 sec on/ 30 sec off
Recovery
o warm down
o static stretching
o post supp
o water
Alright, I took Fri/Sat/Sun off and went golfing and tempo’d on Monday. Then I had a track meet today!
PB!!
So my training buddy, Ren, and I went to this All-comers track meet. It’s low key fun races, but its FAT.
This was my 2nd 100m race this summer and my 3rd race over all. I ran 11.50 seconds, 5 hundredths of a second faster than my sprint this time last year. I was very stoked, and I know I can run faster.
We decided to compete in other events as well. Just for fun, Ren and I competed in the High Jump. It was like grade 7 all over again. I cleared 165cm, 170cm, and just missed 175cm. I was getting tired in the last runs, plus our technique sucked anyways. We actually had no technique since we didn’t know how to high jump. I bet I could get 180cm next time and if I had some directed coaching, 2m no probs. But I’ll stick with my speed work for now, its treating me well:D
I’m planning on long jumping next time, and doing some other events. This stuff is great! It’s low key, fun, and we get experience with electric times and accurate measurements!
Anywyas, I’m not sure what exactly to do after a PB. I’m pretty tired from today and I’m going to be especially sore after High Jumping. I’ll probably take a couple days off, finish this week off lightly, and continue hard next week.
