…delete…
So my race on 7/16 went fairly well. Best 100 so far of my races in 11.60, 200 not so good in 23.98.
Anyways, last couple days of training have been going very well and am confident my last 2 races will be good ones. I expect 11.5-4/23.7-5 this coming week.
7/17/08
Rest
7/18/08
Speed: 350
3x30 3 pt
4x60 (30) 3 pt (6 min)
Weights
A.) Powerclean 4x2x80%
B.) Bench Press 265x1, 275x1, 265x1
-Weights were good, didnt require much warm up as I was already fairly warm from the speed work.
-265 went up fairly fast on the bench, 275 required a bit more effort but nothing that I had to struggle more than 2 seconds with.
7/19/08
Tempo 800
4x200 65%, 100 walkback recovery.
BB Circuit A/B 2x10/1x10
-Nice and easy!
7/20/08
Speed 150
3x30 3 pt
1x60 3 pt
3x5 OHB Throw
Weights
A.) Powerclean 4x1x90% (Went up alot easier than it has lately)
B.) Bench Press 245x1, 255x1, 245x1
-90% on my powercleans hasn’t felt like that lately, usually a bit tougher. Prob cuz the speed work today was reduced down.
-Bench stuff easy.
Rest tomorrow, neural stuff Tuesday, then big race Wednesday!
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7/23/08
11.8x/23.95
Ran like shit, no excuse. Felt good in the warm up too. My 100m race only had 2 other competitors in it, a masters 40+ guy and a kid who must’ve been 13-15. Basically ran by myself, 200 same deal.
Only one race left, let’s see what I can do with one to go. After that it’s time to re-group and get to work for January.
I wouldn’t recommend for high school athletes to run this deep into the summer season.
hahaha i went through the same race you did before. I would run my best with good competition, if it there was none i ran horrible.
Funny you should say that since Junior Olympics Nationals are this weekend.
7/25/08
3x30 3 pt
1x120 ~95%
Powerclean 3x2x80%
Bench Press 2x2x245
-30’s were pretty good today, popped up a little early on the first start.
-120 was nice and fast/relaxed. Caught a headwind though as soon as I started the rep, threw me off a bit but maintained form throughout.
-Left quad a bit sore afterwards, little tender spot/trigger point.
-Weights stuff solid as usual. Done a good job of maintaining my strength since beginning these meets this summer.
7/26/08
15 min walk outside, slept in pretty late guess I needed the sleep.
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7/27/08
4x30 3 pt
Powerclean 2x1x90%
Bench Press 2x1x255
-Trained at 8 pm after a 4 hour drive, had to rush out to the track before it got too dark/cold. Got in my warm up and speed work right as it was getting dark so good to go.
-Weights were solid as usual.
-My left heel was sore after the speed work.
7/29/08
Normal warm up
2x20 block
7/30/08
100 11.59, 200 23.88 both season bests, 100 FAT PB.
Post more later in process of moving.
so 3-5 PB’s in this short season not bad.
I’ll take it 
. Still think I got more in me 
Still want sub-11 one of these days lol. But yeah I’ll take it.
Time to rest up and re-group; get ready for January
how much rest.
At least a week maybe more/less; depending on how I feel I guess, what do you think?
Yeh that should do, i would probably do some active rest nothing really plan but keep active with some easy builds, weight circuits etc.
OK cool. I heard of some decent hills around my area too, need to go check them out this week.
Hows the football training going to look?
Not sure I haven’t put anything together just yet…I’ll have some time this weekend to sit down and plan it out though.
Been messin around with a few set ups… It’s late need to sleep…
1:
Sunday-Speed
Monday-Total Body Lift
Tuesday-Tempo/Med ball circuit
Wednesday-Speed/Lower
Thursday-OFF
Friday-Tempo/Upper
Saturday-Med Ball Circuit
2:
Sunday-Speed
Monday-Lower
Tuesday-Upper/Tempo
Wednesday-Speed
Thursday-Lower
Friday-Upper/Tempo
Saturday-Off
3:
Sunday-Off
Monday-Speed/Upper
Tueday-Lower
Wednesday-Tempo
Thursday-Speed/Upper
Friday-Lower
Saturday-Tempo
4:
Sunday-Off
Monday-Speed/Full Body weights
Tuesday-Tempo
Wednesday-Speed/Full Body weights
Friday-Tempo
Saturday-Speed/Full Body weights
Just a couple ideas… Just basic templates I haven’t even gotten to the details yet…
This is now training dedicated for football preparation (My plan is walk-on January of 2009 100% positive this will happen now), so bulk of my training is going to look like training of a 55-60m sprinter with a strength emphasis.
Some of the ol lifting set ups that have been posted around the forum look interesting to me, although not sure how that type of volume would work with speed work, etc added in.