Speed Work: 300
5 x 60yds, 6min
Hurdle Hops: 5 x 5, 8’ spacing. 30"
Incline Bench: 135 x 6, 155 x 6, 185 x 6
Decline Cable Crossover: 3 x 10
Leg Complex: 3 x 8
1.) Reverse Lunge Jumps
2.) High Step-ups
3.) Lunge Goodmornings
Russian Twists: 3 x 10
Weight: 173-176 consistent
I like the hurdle hops today, It was very easy only using 30" hurdles. I’m hoping to use them instead of Rudiment hops from now on! I’m also steadily putting on the weight.
Ladders: 4 x (20yds, 30yds, 40yds) walkback recovery imbetween reps, 4min imbetween sets. Skipped last 40yd because I started to feel tight.
MJ (Rudiment): 1 x 20yds
MT (Bomb): 3 x
Hang clean: 135 x 3, 155 x 3, 165 x 3, 175 x 3, 185 x 0
Bench: 135 x 5, 155 x 5, 185 x 3, 215 x 1, 3 x 3 w/ 235, 5sec ISO hold at top
High Box Step-up: 45s x 5, 55s x 5, 65s x 5
Negative Toe risers: 2 x 10
Russian Twists: 3 x 10
Tempo Running: 1200yds
100-100-100
100-100-100
100-100-100
100-100-100
Times were imbetween 13.9 and 16.2 (last run)
Pillar: x 10
Pedestal x 10
Front Plate Raises: 3 x 10, 35lb plate
Lateral Raises: 3 x 10
Skull Crushers: 3 x 12
Tricep Pressdown: 3 x 8
CG EZ bar curl: 3 x 10
Rope Cable Curls: 3 x 8
The tempo running could be considered intensive. I’m going to make 1200yds of tempo the minimum for the next 2 weeks, then I’ll bump it up to 1500yds hopefully.
Regular Sprint work:
1 x 20yds
1 x 30yds
2 x 40yds
MJ (Trek): 1 x 20yds
MT (Bomb): 3 x
Hang Cleans: 135 x 3, 155 x 3, 165 x 3, 175 x 2
Bench Press: 135 x 5, 155 x 5, 185 x 3, 220 x 1, 3 x 3 w/ 240 using 5sec ISO holds at top.
Squat: 135 x 6, 155 x 6, 185 x 6, 205 x 3. Back/pelvis started to feel weird.
Russian Twist: 3 x 10, 25lb plate
Lousy day for squats and hang cleans. My back is feeling locked up again. I also have a cold right now unfortunately. I just hope I can perform my best 3 weeks from now.
Front Plate Raises: 3 x 10
Bent-over Lateral Raise: 3 x 8
Rope Tricep Pressdown: 3 x 8
Skull Crushers: 3 x 8
CG EZ bar curls: 3 x 8
Rope Hammer Curls: 3 x 8
Haven’t gotten very good of sleep lately. My cold is still bothering me and I’ve been waking up at 3am because I can’t breathe through my nostrils. I’m going to have to take some nyquil before bed tonight.
Max V:
6 x flying 20yds, 2min rest
Hurdle Hops: 6 x 3, 33", 5’
Squats: 135 x 5, 155 x 5, 185 x 5, then stopped because left knee was bothering me.
High box Step-ups: 40s x 8, 50s x 8, 60s x 8, 75s x 8. 8 total reps (4 with each leg)
Incline: 135 x 6, 155 x 6, 190 x 6
Wide-Grip Pullups: 8 x 3, 30sec rest
Negative Toe Risers: 3 x 8
Russian Twists: 3 x 8, 25lb plate
I introduced my lowerback muscles into massage with a baseball. I got deep enough to finally loosen those leather tight muscles. I tried to back squat to make up for my last workout but this time my knee started bothering me. I’m thinking it was from doing the Hurdle Hops on the track. I’m going to ice it and do some more deep massage on my lower back later. It really needs it.
Warmup (jog, static stretch, hip mobility, sprint drills, buildups)
Ladders: 3 x (20yds, 30yds, 40yds) on grass
5-10-5 shuttle: 3 x
MT (Bomb): 3 x
Hang Clean: 135 x 3, 155 x 3, 165 x 3
Bench: 135 x 5, 155 x 5, 185 x 3, 225 x 1, 3 x 3 w/ 245. 5 sec ISO hold at top.
Bulgarian split squat: 95 x 5, 115 x 5, 135 x 5
Leg Curl: x 8, x 8, x 6
Russian Twists: 3 x 10
I had to break my new cleats in so they won’t be so stiff by the time my tryout comes. The grass didn’t have very good quality. My left knee still seems to be bothered every time I do a full deep squat with weight. Its fine when I do sprints and jumps. I guess I’ll have to cut out squats for now until it feels better.
Warmup (jog, hip mobility, sprint drills, buildups)
Sled:
3 x 20yds
3 x 30yds
Speed Work:
1 x 20yds
1 x 30yds
1 x 40yds
MJ (Rudiment): 1 x 20yds
MT (Bomb): 3 x
Hang Clean: 135 x 3, 4 x 3 w/ 155
Bench: 135 x 5, 155 x 5, 185 x 3, 225 x 1, 250 x 3, 250 x 1
Jump Squats w/ DB’s: 20’s x 5, 30’s x 5
Decline Russian Twists: 3 x 10
Calves have been sore since last week. They burn everytime I walk. I won’t be doing Toe risers anymore until they recover.
Front Plate Raises: 3 x 8, 45lb plate
Incline Rear-Delt Raise: 3 x 8
Skull Crusher: 3 x 6
Rope Pressdown: 3 x 8
CG EZ Bar Curl: 3 x 6
Rope Hammer Curl: 3 x 6
Tryout is 2 weeks from today. I’m moving into my dorm next Thursday.
Warmup (jog, hip mobility, sprint drills, MB throws, buildups)
Max V: 6 x flying 20yds, 2min rest
MJ (Trek): 2 x 30yds
MT (Bomb): 3 x
Hang Clean: 3 x 2 w/ 155
Incline: 135 x 6, 155 x 6, 195 x 6
High Box Step-ups: 3 x 8, 40lb DBs. 1min rest imbetween legs
Leg Curls: 4 x 8, 70lbs
Russian Twists: 3 x 10
Calves are still bothering me, mostly my right. I’m guessing they are tight.
I haven’t been doing as much soft tissue work on my calves as I should be doing. I usually do it about every other day. I’m still worried about what is causing my knees to get stiff when they go into 90 degree flexion(when doing loaded squats)? Other than that I feel fine when I sprint or jump.
I am going to get some ART in Austin this Saturday. They have done similar training to what I have been doing. So hopefully they know what the issue is. I also don’t plan on squatting until my tryout unless I really feel better.
Extensive Tempo Running:
100-200-200
100-200-200
100-200-200
Pillar: x 10
Pedestal: x 10
Front DB raises: 3 x 8
Rear Delt Raises: 3 x 8
A1.) Weighted Dips: 3 x 8
A2.) CG EZ Bar Curl: 3 x 8
Taking tomorrow off. I’m going to train in Austin along with getting some therapy for Saturday. Hopefully I can learn something that can improve my training.
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.