Training with Lance?
No, but Frank said he would work with me on some stuff. I wish Lance wasn’t so expensive!
Who is Frank? Lance is really good if funds allow working with him!
He’s Ross’s LMT. He’s very good. He ran the 400m at Buffalo and knows Dan pretty well.
I’ll work with Lance someday just not this summer.
Well if you get the chance you might as well work with Dan. I think he charges less than Lance!
Ya I’m hoping I’ll get more details about Dan having future seminars tomorrow. I wonder if Lance is as near as good with correcting sprinting biomechanics as Dan? That’s one thing I’d like to have evaluated.
He’s big into achieving full ROM with each stride and maximizing the push during acceleration. One analogy he likes to use is Tiger Woods’ swing, very explosive over a big ROM.
I didn’t get to train like I wanted to. But it was a good thing I didn’t. I was so tight in my glutes that they had to literally stick a knee in my glute to get deep enough! They said my calves were very tight probably because I wear track spikes for all my speed work. Erector Spinae weren’t that bad. My TFL and QL were a little tight. They used a lot of ART on me today.
From now on I need to start foam rolling preworkout. I also need to start using a baseball for self massage more often. I’m so tight that a tennis ball won’t get the job done! My main goal is to stay loose and explosive for my tryout which is next Tuesday. I’m going to really reduce the volume this week.
FINAL WEEK OF TRAINING
Warmup (foam roll, jog 200yds, hip mobility, sprint drills, MB throws)
Speed Work: 200yds
3 x 20yds
2 x 30yds
2 x 40yds
MT (Bomb): 3 x
Powerclean(light): 6 x 3, 135lbs
Bench: 135 x 5, 155 x 5, 185 x 3, 225 x 1, 245 x 1, 255 x 1
Jump Squats w/ DBs: 5 x 3, 30lb DBs
Leg Curls: 3 x 6, 80lbs heavy
Decline Russian Twists: 2 x 10
Keeping the volume low this week. Introduced Powercleans to my workout today, but I’m still nervous about the pull from the floor.
Why introduce a new exercise during your last week of prep before the tryout? The money should be in the bank right now, no need to push it!
I wouldn’t think that it would hurt with the little weight I was using. I’m also thinking that Hang Cleans are the reason why my erector spinae get leather tight.
Make sure you are controlling the weight from the glutes rather than the low back. No sense in building 4.2 backs and 4.8 glutes!
Ya I don’t think I really benefitted from using Hang Cleans this summer. Most of the time all I really did was just bump and get under the bar quickly which didn’t involve the glutes too much. I was just nervous as hell not ever being taught how to do OLs correctly. IMO the Hang Clean is the safest and easiest OL to do.
Good thing is that I still did a lot of MB throws and jumps for my power development. In the future I plan to use OLs other than Hang Cleans. I’ll also make sure I get taught correctly by Lance or hopefully some of the SC staff at the college I’m going to.
Say hi to Coach Hays for me when you get there. One of my favorite coaches.
Will do. I’ll ask him about you.
Warmup (foam roll, hip mobility)
GS Circuit
Bataan: x 15
Pedestal: x 10
Pillar: x 10
Front Plate Raises: 3 x 8
Prone Incline Rear-Delt Raises: 3 x 6
A1). Rope Tricep Pressdown: 3 x 8
A2). CG EZ Bar Curl: 3 x 8
B1). Dips: 3 x 8
B2). Hammer Curls: 3 x 8
Didn’t do tempo running because I had to take my cpft test today. I was afraid I wouldn’t have had time. Anyways I missed the test by 1pt. I barely had any review of this test. It said that I answered most of the Program design and Exercise Science part. Then only part I didn’t do well on was the business/sales and cardiac part. I’m looking forward to taking the test when I get more review.
Warmup (foam roll, jog, hip mobility, sprint drills)
Max V: 6 x flying 20yds, 2min recovery
MT (Bomb): 2 x
Hurdle Hops: 30" x 3, 33" x 3, 36" x 3
Powerclean: 135 x 3, 145 x 3, 155 x 3, 165 x 3, 175 x 1. Still staying light and easy.
Incline: 135 x 5, 155 x 5, 185 x 5, 205 x 5
High Box Step-ups: 135 x 8, 135 x 8, 145 x 8
Power Step-ups: 3 x 8, 20lb DBs
Seated Russian Twists: 3 x 10
I’m starting to get pretty comfortable with powercleans now, but I didn’t want to push it too much. This session raps up my last session at home. I’m moving out tomorrow into my dorm. I’m hoping to find a local track or football field to do some low volume speed work on friday.
Warmup (foam roll, elliptical)
General Strength:
Bataan: 15
Pedestal: x 10
Pillar: x 10
Front Plate Raises: 3 x 8
Prone Incline Lateral Raise: 3 x 10
Skull Crusher: 3 x 10
Rope Tricep Pressdown: 3 x 10
CG EZ Bar Curl: 3 x 8
Incline DB Curl: 3 x 6
Moved in today into my dorm. Worked out in the weight room in the REC center.
Warmup (foam roll, hip mobility)
Powerclean: 135 x 3, 155 x 3, 165 x 3
Bench: 135 x 5, 155 x 5, 185 x 3, 225 x 1, 245 x 1, 260 x 1, 275 x 1, PB tie
Bulgarian Split Squat: 40’s x 5, 60’s x 5, 80’s x 5
Decline Russian Twist: 3 x 10
Weight: 175 with shoes on.
Wasn’t able to do any speed work yesterday because there was some HS football game going on. I’m really hoping to do some today.
Warmup (foam roll, jog, hip mobility, sprint drills)
Speed Work: 180yds
2 x 20yds
2 x 30yds
2 x 40yds
MT (Bomb): 5 x
SLJ: 6 x
This will be my last speed session before my tryout. I may do some cleans the day before tryout.