http://jcfootball.scout.com/2/626259.html
Here’s a link to all JuCo events this off-season. Enjoy.
Mr. Cortese:
how goes it baller?
i didn’t know you was using straps on your cleans. hmm, not sure about this man. snatches I can understand, high pulls of each, yup, but p-cleans, hmmmm, (scratches head), not sure about this man.
what I am sure of is you doing better this weekend.
as for the potential juco combine…hey, hey, hey i like that.
i agree, i only use straps for the hang position and very heavy pulls. the straps seems to make it very diffcult to rack the weight.
i think ur run much faster this weekend, i predict 11.5-6 depending on the conditions.
Haha yeah I think I’m going to ditch the straps for the power cleans, it felt good without them yesterday. I do use them though for high pulls, hang snatch, etc.
Defenitley going to run better this weekend!!
Yep I agree!! No straps for me, no wonder I was getting so frustrated with racking the weight a couple months ago.
4/11/06
Tempo (70%)
2 x 4 x 100
1 x 4 x 150
1 x 3 x 200
Total: 2000
A bit sore from yesterday but I feel great.
4/12/07 Speed/Weights
Speed (from blocks)
2 x 20m. 2 min recovery bt reps.
2 x 40m. 5 min recovery bt reps.
2 x 80m. 10 min recovery bt reps.
2 x 100m cooldown jog.
Weights
A.) Snatch High Pull 3,2,2 (3 x 205, 2 x 2 x 225)
B.) Bench Press 4,1,4 (4 x 225, 1 x 270, 4 x 245)
C.) Bent Row 3 x 6 (205)
50 ab reps at the end.
Everything felt good today. Got a nice little tailwind on my 80’s and the last one felt really smooth and relaxed.
The weights felt good too, the 270 lb bench press went up pretty fast, I was pleasantly suprised 
I hear it’s supposed to rain Saturday but you gotta go with the cards your dealt! Bring it!
Contrast Shower; 4 cycles of 3 min hot/1 min cold.
BW: 187.5 after workout.
4/13/07-4/14/07
Took Friday off from anything.
Race today wasn’t so good, got bad weather conditions again. Rain and strong cold winds blowing all day. Of course during the sprints we had the huge headwind, not sure how fast because no wind gauge but I’m guessing it was at least -2.5 m/s headwinds or more. Anyways, I had a decent start, but after about 60m I tightened up and everything went to crap. 11.87 :mad: for 5th in my heat I believe. Fastest time of the day was 11.11, not the best of days for sprinting.
It was a rather unorganized meet as well. Almost got scratched because they told me to come check back in later as they were trying to get all the 400m guys in first, and by the time I came back they were already done with all the 100m guys too. Whatever, next week should be better if the weather gets good for once. Seems the trend has been good weather all week, then race day it turns to crap.
I don’t know why I can’t put a race together. Training feels great, I know I’m much faster than my times are showing. I have at least an 11.6-11.5 performance in me somewhere. 
One word keep “GRINDIN”!!!
Maybe you already answered it
I had a decent start, but after about 60m I tightened up and everything went to crap.
Have you tried just a warm up / warm down on the Friday? I have read quite a bit about a low intensity / volume session the day before a race helping.
its best to do nothing the day before a race. REST!!!
according to?
THE ALMIGHTY GOD!!
From a paper I got sent.
[i]The coaches I visited were all experts in sprints or hurdles, they have coached World record holders, Olympic champions, World champions etc, but that doesn’t make them good!
- Dan Pfaff (Texas, USA)
- Victor Lopez (Houston, USA)
- Gary Winkler (Illinois, USA)
- Amy Deem (Miami, USA)
- Valentin Maslakov (Russia)
- Uwe Hakus (Germany)
- Henk Kraaijenhof (Holland)
- Hakan Andersson (Sweden)
Pre-race blow-out advocated. E.g., 60m at 100% 30 mins before comp, or 6 hurdles for 400m H 50 mins before race. Also day before doing a session as neural wake up or even a “tone” day, to make sure the muscle tone is ready to run the next day. So, e.g., if racing Saturday, then rest Thursday, 3-4 starts at 90% on Friday, rather than traditional rest Friday and train on Thursday. Maybe this is not used as much if the warm up is flat out? Some also used weights as a pre-race tone stimulus.[/i]
Thanks for the tips guys. Appreciate it! I do feel that I need to do some stuff day before the race, I felt a little flat on Saturday after doing nothing Friday.
4/16/07
Speed
4 x 30m from blocks; 3 min rest bt reps.
1 x 50m Roll Start; 5 min rest.
1 x 150m Roll Start.
Felt much better today, more “light” on my feet and got a good lift when I got more aggressive with my arms.
Weights
A.) Power Clean 3,2,2 (3 x 205, 2 x 220, 2 x 225) No Straps haha.
B.) Back Squat 6,2,6 (6 x 315, 2 x 405, 6 x 335)
C1.) Supinated Pull Up 6,4,4 (6 x BW + 55 lbs., 4 x BW + 60 lbs., 4 x BW + 62.5 lbs.)
C2.) BB Incline Press 6,4,4 (6 x 190, 4 x 205, 4 x 210)
D.) RDL 3 x 4 (245) I could probably go alot heavier on these.
100 Ab reps, 40 weighted-60 non weighted.
4/17/07
Tempo:
2 x 4 x 100
1 x 4 x 150
1 x 3 x 200
All 70% speed, felt pretty good. It was cold and windy out but got it done.
4/18/07
Speed From blocks.
2 x 20m, 2 min rest bt reps.
2 x 40m, 5 min rest bt reps.
1 x 80m
Had to stop early, they had the decathalon norcal champs going on today so I had to hurry up and get outta there.
Weights
A.) Snatch High Pull 3,2,2 (3 x 215, 2 x 225, 2 x 230) w/ straps.
B.) Bench Press 4,1,4 (4 x 230, 1 x 275, 4 x 245)
C.) Bent Row 3 x 6 (215)
The meet on Friday may or may not happen. If not I’m going to run a time trial 60m and 100m at the school. Weather calls for heavy rain again, and I don’t run until 6 pm Friday night. So we’ll see.
BW: Still consistent, 187 after workout without shoes.
4/19/07-4/20/07
Thursday
800m total of tempo plus 4 x 10m block starts.
Friday
I ended up not racing. I had a big anatomy lab exam that didn’t end til 3 pm, and my race was at 6 pm. I would’ve had to make a 2 hour drive to get there, and I didn’t feel like rushing through traffic on the interstate to make it there. Plus it was cold and rainy, so I just figured it was best not to go. I was just doing these things for fun, no biggie. I have a long time to train from here and put in a lot of hard work. School is gettin tough here as we get down to crunch time.