12/22/2006
205 is so easy for power cleans but honestly i cant lift there unless i dont drop the weight, and i just dont have it in me for a third rep or more weight because of how slow i have to lower it. Felt drained and it was pouring all day so no sprinting. I think ill put in some great accel. sessions next week.
i felt beat up and unable to recover, then thought back on it and i had gone from nothing to basketball 5-6 times aweek, maximal weights three times a week for the last 7-8 weeks, and figured a 4 day break would be not only beneficial in term of me recovering, but necessary so i remain uninjured down the road. taken the time to eat and stretch, take the dog on long walks, and got my diet in order, keepn it simple, not junk food, not too many calories, every two hours.
wed was so horrible i dont even want to write about it
12/28/2006
Bodyweght circuit, couldnt get onto the field
30min of 5 push ups, 5 BW squats, 10 abs
12/29/2006
Felt good today, could have done better, but ill take it. Felt fast and explosive, got out of the hole a lot better than normal (did this by moving my feet closer together and closer to my hips). Good sprints today, decided I need more speed work, I am strong enough to run faster than I am.
2x3x30m
3x10 of hop then backward overhead throw, hop then fwd throw, overhead throw (first two sets with 10, last with 25)
Couldnt get in the weight room, thus the large med ball workout.
12/30/2006
Im heavy, so worried about my foot. Sticking with this until I feel Im fit enough to handle it.
BW Squatsx10
Push Upsx10
ABsx15
All in succession, 20 min. The extra reps really made it hard.
Felt beat from yesterdays session.
12/31/2006
Rest today, but thought over my training. I like it thus far, but have set some things down after pming with xlr8.
Basically Im looking to be able to maximize the height and breadth of my sprints, while only focusing on height as far as strength elements are concerned (plyo’s, medball, weights).
So basically, Ill use high intensity, low breadth (10-20 reps for strength elements, expanding breadth in a limited amount over periods rather than height, closer to 10 total for lifts, 20 for med ball and plyo), and as much quality volume as I can take for speed to ensure that I run faster (shooting for 300m on M an F, possibly more unless I do SE runs). I feel I will be able to hit 200m in accells on mon.
I’ll be sticking with box jumps for the time being (im big, concerned about stress on my feet when you compound it with sprinting), and will really attack my tempo/gpp on sat since i have sun. off to try and improve my fitness as much as possible without hurting recovery ability.
As well, I was concerned about how low I was coming out (my training buddy told me he couldnt believe how low I looked for the first 10-15m exag. that it looked like i was in the up position of a push up, and sometimes I have trouble with it. xlr8 assured me this is good and I will get used to it with repetition).
Look out for some sick times after 5-6months of training. OH YEAH
1/1/2007
Happy new year
2x4x30m (240m total)
2x10xHop fwd bend then throw fwd@25
Wanted to lift, weight room was closed, so no box jumps or weights today. Thats fine, I felt good, but not completely there. First set was blazing, but I wasnt coming out as low as normal. Second set was better as I was coming out but I started to run tight, so for the last two reps, I did accel to 20m then hold for 10m, nice to learn relaxation. I came out super low and I was driving fast and hard, great start on the 3rd rep, but I stumbled at 10! Oh well, Fri will be better, Ill be better rested and into a groove.
1/2/2007
5 BW Squats
5 push ups
10 abs
Repeat for 30 min.
Felt pretty beat today from yesterdays workout (four real fast runs from down position).
Been workin out my neighbor for football, today did hills for the first time. He looked good, was driving his arms well. His football buddies came by and joined in. They were both faster than him, the one kid being even with him in accell, the other beating him all the way up. He beat one in the weight throw, was close to the other guy. Both were impressed with his lifts however (coming along nicely). Some starts.
So, for starters not so bad, pretty good weight numbers relative to weight, good general fitness, but very skinny. He just had a big growth spurt (5’2"-5’8" in 6 months), so I think the fact that he can lift like he does and run the way he does is a positive, as generally after the growth spurt there seems to be a period or “awkwardness”. Six months, I believe hell be a beast on the field, I think its safe to say hell be one of the 3 fastest kids because naturally hes close to the fastest, so with training i see good things over the horizon.
1/3/2007
First special end. ever, cant say it was a fav. but i liked it. Floored it while running as relaxed as possible. Nice change, I really need work in this area, as I felt myself slowing down significantly and wanting to tighten up.
Nice surprise to see the reverse hyper, I felt stronger, but had to get out quick, def. could have gone heavier on the bench. Rev. hyp is interesting, really pulls on the back. Didnt get in plyo’s today.
1/4/2007
Didnt sleep as well or much as I needed, started trying to go to bed earlier to get used to it, made for choppy sleep. Felt OK tho
Tempo was in flats on grass, 5 push ups and 25 abs between
1/5/2007
Ok so I guess I answered my own question, I cannot do starts on a tempo day before a speed day, as today my starts were not poor, but did not have the “pop”, or speed/quickness of yesterday, although they were still fast, with one being my best feeling yet.
5x40m (4-5min btw)
10 min
2xflying 20m (30m build up)
Everything felt good (except the starts), I felt like I was flying today, and that I could have gone faster on the flying runs, but I recall the purpose of those being to run relaxed in the accel. phase. Didnt get to do weights, it was closed. Tempo and a lift tomorrow.
1/6/2006
Yesterday was much more draining than I thought, I guess I was running faster than I thought.
Hop Fwd Throw-4x5@25lb
1x4x100m
1x6x100m
1x2x100m
10 push ups, 30 abs between
Decided against weights as I was beat, my hammies were pretty tight as well. Also wanted to add, a nice bit of soreness in the hammies along with this tightness, this is why I think I was running much faster yesterday than I thought (I felt fast, but not powerful, but I suppose thats the idea, thinking back, my starts were about as good as Ill have at this stage in terms of feeling, so yesterday was all in all a very good session, stayed relaxed on all of the runs).
1/7/2007
Day off, start my job tomorrow, full time work, I will still train. I ordered the GPP an Fundamentals Part 1 DVD, excited for those to come through. After an inability to recover from Fridays session (I still feel beat today, although it may be cumulative from a good monday and wednesday session?) I hope to go through some sort of abbreviated CFTS GPP period, then transition into a abbreviated SPP in time for a couple of outdoor meets at the end of the season, if I run sub 11 electronic I would consider it a personally victory and this is my goal.
1/8/2007
Man those reverse hypers kill, I revamped my warm up to that described in the GPP DVD, and am going through a short GPP phase. I could have used more weight, but again, GPP, and I consider what I am doing high volume for me. I believe Charlie listened to his athletes, and if I were one, he may listen to my opinion that sets of 5-8 with 8-10RM (est.) loads does me best for muscle gain. Forgot abs (force of habit from doing them only on tempo days), will correct it for the rest of the week. Felt great arm drive and angles in my hill runs. Will try to get the box out to the high jump pit along with borrow med ball so i dont have to throw a damn plate anymore.
1/9/2007
Championship game was dissappointing, was hoping for it to at least be a competition. Rained, snowed, and completely flooded fields make tempo and med ball throws hard to do.
30 min of
10 BW Squats
10 push ups
20 abs (misc)
Ended up being upward of 40 sets, stopped counting there, so I did at least 400 BW Squats, 400 Push ups, and 800 abs, not bad, was a pretty hard workout that got the blood pumping everywhere and worked on my fitness. I was really looking to my modified Big Circuit and Med ball (basically I was going to lower the big circuit volume by 500m, then add 100m a week and take 100m off per week of the medball)
1/10/2007
Warm Up 1
10x15 (longest hill I could find, Ill have to look for another one).
No weights, went to two weight rooms, both closed. Felt a little sapped today, likely due to me having to get up early, and Im still getting used to going to bed early enough. Friday will be good, Ill probably get to bed around 10:30 tomo night, giving me nearly 8 hours of sleep. In lieu of this and the bitter cold, Ill likely only be keeping sprinting and lifting on high intensity days (its hard to stay warm, and with a smaller energy envelope due to less sleep, i need to save it for the two most important components).
1/16/2007
Glad to see the forums back, got sick last week (thurs) and decided i like what i was doing so im swithcing back. This session didnt feel fast or smooth, guess it will take a session or two to get back into the groove. As well, it was bothersome that the weight room wasnt open, I felt drained anyway.
10 bw squats
10 push ups
20 abs
half an hour, between 40 and 45 sets
1/15/2007
Warm up 1 & 2
2x3x30m (4 min, 5 min)
3x40m (5 min)
1/17/2007
Ahh, i liked how I was doing and like it even more now that im back to it.
Warm Up 1 and 2
Felt fast on the first one, really fast on the second one (although I feel myself die at the 80m mark), did starts in the warm up and between the 120’s, finally got out how I was before. Felt good in the weight room, although the fatigue from the sprints showed, wasnt disappointed though because i had the same numbers last week with only 10x10m hills prior.
1/18/2007
30 min of 10 bw squats, 10 push ups, 20 abs
1/19/2007
Freezing out, plus angry
Warm up 1 and 2
Ran very relaxed and fast even with a heavy wind going against me. Relaxation was my focus. Exploded like crazy on all of the 50m reps except the last one (likely because I was thinking, last one make it good), and focused on shifting gears smoothly during the 30m run up for max speed. Shit im starting to move fast. No weights, both weight rooms were closed, will try to lift tomo, most important thing though is that i got the sprints in.
1/20/2007
Felt with work full time i need the two full days off, but i did 15 min of
15 bw squats
15 push ups
25 abs
harder than i thought
1/22/2007
snow, track flooded and frozen. this workout wasnt bad tho
All in all not bad