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.
8-23-09
Warmup (foam roll, sprint drills)
Tempo Running:
100-100-100
100-200-100
100-200-100
Pedestal: x 10
Pillar: x 10
Front DB Raises: 3 x 8
Prone Incline Lateral Raise: 3 x 10
Dips machine: 3 x 10
Rope Tricep Pressdown: 3 x 10
CG EZ Bar Curl: 3 x 8
Today: Rest
I can’t explain it… Here I have my best workouts all summer long and now when it comes to test and prove myself, I’m not able to perform. Something bad happens…AGAIN!
Something is wrong with my right foot/lower leg. It feels deactivated, and I can’t even do a single-leg calf raise on it. I can’t even stand on the ball of my foot with it. It’s like I have loss of motor function on it. I can’t explode worth a damn on it!
My only conclusion is that it had something to do with the field turf I did my last speed session and tempo session on. I guess I wasn’t used to it because I did all my summer workouts on a track and grass(I didn’t even have access to field turf). My calves became extremely tight after the session on 8-23-09. I did get some deep massage on my calves, TBA, and peroneals. All those muscles were very tender and the massage hurt like hell. I’m stumped on what it could be, and my only guess is to see somebody who does ART or MAT.
I guess this is just not my time. I failed once again. I train hard all summer able at 100% everyday with no injuries. Then it comes at the wrong time… I guess I’m through or I wasn’t meant to succeed with football or track???
I have failed to enter the next level…
Sounds like you are still having some neural issues. Was this the same side as your sciatic nerve pain? You need to get in to see a specialist ASAP. Sorry you’re having all these issues. So are you not able to complete the try-out?
You haven’t failed. Keep at it. There’s always next year. How bad do you want it?
I had nerve issues on both sides actually. It does sound nerve related but why else would this happen after my calves get torn up after running on a surface I wasn’t used to? I’m praying that its calf related. I don’t know what I’ll do if it is nerve related.
There’s no point in completing the tryout when I can’t even run full speed. I would love to be a power-speed athlete but I just don’t know if my body can handle this.
You need to get away from all high intensity elements for 2 months and get therapy 2-3 days per week. You must reset the computer…