I think the reactive split squats/jump squats add up. Those 70’s had my calves feelin nice and sore lol. Just need to do some self massage/stretch. I’m not stiff, just can tell I put some work in yesterday.
Upper body stuff is goin well, the 330 3-board press today felt great!
So do you feel faster then what you were 12-20weeks ago? How do you feel about ur acc and top speed? How do you feel overall, is this the best you have ever felt since you been competing in sports etc?
do you think the high int and vol of upper work is hindering ur speed?
YES. This is the best I have ever felt speed wise. The last 2-3 weeks I have really felt different on the track. So smooth/effortless now yet I feel like I’m moving way faster. I just have a feeling that my times this summer are going to be some good ones 
Not at all. I like the 4 day weights set up, spreads out more evenly throughout the week.
kool, i hope you post some fast times. r u gonna intro the pc back into the program this summer?
5/15/08
Incline tread walk/med ball circuit (Same as last week)
5/16/08
Speed 600
4x30 3 pt
2x3x80 (15) walkback recovery bt reps, 10 min rest bt sets.
-90 degrees out when I ran today at noon. Nice
-The 30’s felt reallllly good. My acceleration has definitely improved.
-Warm up felt a bit flat, but once I got going I was good.
-80’s not as bad as last week, although they are still difficult when doing the walkback recovery
5/16/08 Weights
A1.) Back Squat 2x2x80%
B1.) Jump Squat 3x10x15%
C1.) Reactive Split Squat 2x3
D1.) RDL 3x5
E1.) Depth Jump 2x5
5/17/08
8x200 tempo, 200 walk bt reps.
Speed Bench 8x3x60%
DB Row 3x10 (95s)
Rear Lateral Raise 3x10
Tricep Pushdown 3x10
BB Shrug 3x10 (325)
5/19/08
Speed 380
3x30 sled
2x40 3 pt
3x70 Standing (7 min.)
-Every rep felt great. 40’s were really explosive from the 3 pt start. Damn it I wish I had someone to time me.
-I did have some slight tightness in my right hamstring, but it loosened up during the warm up and after the sled sprints.
-Left foot feels like some mild turf toe is acting up, however I’ve had that for a couple years now. Nothing I can’t work though, just annoying.
Weights
Depth Jump 5x4
Jump Squat 4x8x20%
Reactive Split Squat 6x3 (95)
Back Squat 2x2x85%
RDL 3x5 (265)
Good training day today. Squats felt good today.
5/20/08
Tempo
100-100-100
100-100-200-100
100-100-200-200
Weights
A1.) Incline Bench worked up to 215x5. Did about 10 total sets, including the warm up sets.
B1.) Lat Pulldown 3x10
B2.) Face Pull 3x10
C1.) Tricep Pushdown 3x10
C2.) DB Curl 3x10
Core 700 total before/during/after.
-Feelin really good, just another good session in the bag.
im getting nervous with all these great training session be caring so you dont get any injuries.
I agree, I am paying special attention to muscle tightness and such; really listening to the little signs when to back off, etc…
Its on now, you must destroy rj this summer…
Sorry to litter your thread Cortese, but let me point out again, he’s been doing this for years. Still, I welcome the challenge.
I dont think wrcortese has been running track for yrs. you challenge davan and he has been running for yrs.
Yeah, but I was challenging Davan before my weight ballooned up 7-8 lbs. If I can find a way to get back down to 195-200lbs, I’ll be good to go, but my body still wants to pack on more mass.
Try a thyroid supp, they work fast. also try running more then once a week.
LOL IT’S ON? OH IT’S ON!
I’ve been running track since I was 13 years old, primarily a 400m runner. Trained exclusively on an intensive-tempo based program, no real speed work ever, until my freshman year of college and even then still trained only in the 200m-350m range (again a 400m runner). Still managed a 4.48 40 off of that training in the summer of incomplete recovery, stadium runs, lots and lots of plyos, and a crappy weight training program.
We’ll see this summer, that’s all I’m sayin.
Sorry to continue the threadjack, but tamfb, what type of thyroid supps would you recommend? And it’s not like I’m getting fat, I’m getting muscular. See, I’m just getting thick:
http://www.youtube.com/watch?v=0tQ8EoYIbAk
(^me being an attention whore^)
And Cortese, it is most definitely on. I’ll even run a couple 400s for comparison purposes. Good luck.
t3 or t4…
5/21/08
Incline tread walk 30 min
Med ball circuit, 2 rounds.
5/22/08
Speed 600
4x30 3 pt
2x3x80 (20) Walkback recovery/10 min bt sets.
DONE with finals! Feels damn good. Onto Cal Poly
Weights in a bit… Damn those 80’s felt good. Reinforced relaxing and just letting the speed from the 20’s carry me through. Nice and smooth.
I have a therapy appt set up for Saturday morning, guy sounds pretty good. Depending on how it goes and what I can afford, I may be going once every other week. Should help my times drop with some much needed manual soft tissue work.
you been during these 80s for about three weeks do you feel/see any improvements in your SE?