US Bobsled Tryouts

I am going to try out just for fun.

So far my schdule will be Tu Th Sat. for speed and wieghts.

06/29/04

Jogged half mile. Striding the last 100m of every lap.
Active stretching
Core work
balance exersices
Drills As Bs quick feet walking high knees
10 med ball accels w/4kg ball (I need to post a video for these. They dont feel right. Maybe someone can give me some feed back?)
cool down stretch

No time for weghts yesterday so, I will do them today.

Warm up

Tempo runs

12x100m in about 18 sec 30 sec rest

stretching afterwards

Did core and wieghts earlier in the day

07/01/04

Warm up
Stretch
Drills (A’s B’s pull throughs,quickstep, walking high knees)
10x20m medball accels
srtretching

7/04/04

Warm up
stretch(active/dynamic)
drills
medball runs 6x20m
4x30m (4.3,4.2,4.1,4.1)
stretch (static)

When is your tryout or camp?

these are the dates. I hope I can make the cut off (3.8 30m and 29" vert)

Smith Town Long Island, NY August 14

*Albany, NY August 29

*Orlando, Florida September 4

*Plattsburgh, NY September 18

*Oswego, NY TBA

I doubt they willl be timin FAT. With a 3.8 FAT I would be sprinting with the big dawgs!!!

7/06/04

Warm up
Active and Dynamic Stretching
Drills (As,Bs Quick feet, Walking As) 2x20m
Stick drills (did a few but I felt like I was trying to hard so I stopped)5x20m
Med ball accels 5x20m (felt ok but still feel sluggish)
Accels from push up position 3x20m (stopped after I started to struggle)

Still feeling like im trying to go fast instead feeling the “flow”…

07/08/04

AM: Wieghts 3x10-12 (3/1/3 tempo)
WU Static stretching (realized my hip flexors are tight as hell. Prob keeping me from getting a full hip extension/full glut contraction when sprinting. Need to fix that)

Core: 2x20 each

reverse hypers
ball crunch
ball cobras
rev crunch on bench

Legs and Back

Squats
single leg romainian DL with a 40 lb DB.
single leg squats with DB

Bent over rows
straight arm pull downs w/cable
pull downs

PM:
Track:

WU
Stretch (dynamic)
Drills 2x20m (As, Bs, Walking high knees, quick feet)
med ball throws 8x20m

(felt sluggish on the grass doing these. I noticed that I drop my trail leg on the start close to my lead leg :confused: stregnth is low perhaps?)

Stick drills I know these arent the best but I did some any way

10x~20m
5m run up 12 sticks 5.5 feet apart. Felt smooth and fast this time

1 lap cool down
stretch

07/10/04

Just ran today.

Warm up
Stretch
Drills 3x40 m (starting to feel eaiser)
4x20m runs(just did these out of curiosity)
8x20 med ball throws
8x~30m hills (fast)
3x30m flat (I felt like taking the hill work to the track)

Pretty tired. I think Im not going to time myself for a while or at least until I feel really strong.

Need more tempo! Been neglecting it.

07/13/04

weights:

3x:

50%x5
60%x5
75%x5

Cleans from blocks
pulls from floor
Single leg DLs

Core:
3x25 of 4 exercises (2back 2 abs)

Left out eccentric hamsting work

Track:

8 med ball accels 20m
8 80m ins outs (20m fast 20m easy 20m fast)
8 20m hills fast

Still kinda weak on hills. Med balls were not as good as last work out. I think my glutes are still kind of weak ( I dont feel a good contraction yet) Maybe EMS?

took some SNAC ZMA before bed. Not sure if it was my mind or cuz it was late and I was beat but I slept like a baby after I took it :slight_smile:

Sore upper traps from pulls. calf were i tore my achilies tendon is still kind a weak (EMS?)

7/14/04

Warm up on tread mill
static stretching
core
chest (body building style for wifey :wink: )

7/18/04

Warm up
stretch

Drills 3x20m

A skips
walking As
quick step

8x20m fast + 20m maintain -all around 5.xx for 40m- the first 20m were 2 high to 3 low (2.9-3.2) the last 20m were in about 2 low (2.1 to 2.3)

Hills 4x30 very steep and as fast as possible.

7/20

Wieghts

cleans
pulls
single leg DL
Abs

Warm up
stretch

Drills 3x20m

A skips
walking As
quick step

8x20m fast 20m coast 20m fast.

Cool down stretch

7/22
Warm up
stretch

Drills 3x20m

A skips
walking As
quick step

Jumps
~20 jumps touching the bottom of a football goal post (rested in between jumps)

6x30m-very disapointing I wanted to break 4 sec but it did not happen. I started to huff and puff and try real hard and got slower (too much struggle not enough flow) I just stopped and called it a night w/the 30m

I started playing with the distances tried a 2x20m from standing 2.98 and 3.03 (from falling start)

Cool down w/ 800m and stretching

Need to get more organized w/trainig. HOPEFULLY if I get my GPP dvd I can put together a better training scheme…

7/23
squats (full squats) 3 sets of 5@150 5@185 5@210
lunges (deep) 3 sets of 35lb dbs x5 reps each leg then 40lb db
squats /push press (could not do these to save my life) so I stopped and tried it with a body bar.

Do you have to try out for all these dates, or simply one? I assume the ladder.

I dont have to but I was considering it since I live in NY. I dont think Im going to make the 3.8 for the 30m cut off. Im still at 4.1. I’ll keep at it maybe if I relax and keep training it will happen.

Taking 2 weeks off. I got a cortisone shot in my arch. Still going to keep lifting. No pain so far but we’ll see.

lifting for now until GPP in Sept or Oct.

day one:
3x3 of
bench
2 board bench
Decline
Chambered bar press (at a lighter wieght)

day two:
squat 2x5
paused squat 2x5
single/straight leg DLs

day three:
CG bench
incline db press

day four:
DLs
lats (pull ups and rows)

I will do this until i see my max pounds increase and when i start the GPP i will start more OL type lifting. I will continue the sprint work in a week.