Elitetrack: Sport Training & Conditioning

ill see u at the missouri relays. stay healthy.

dont worry, were going thru the same things, im sick with a head cold right now and all the hamstring probs are similar.

Felt pretty good through the jumps and medball throws, and good overall.

short jumps workout
medball throws
10x100m w/ 1min rec
Circuit 24 excercises
abs/bis

3x40 accels in brand new Nike LJ 3's which felt amazing, my first pair of LJ shoes
6x40m w/ 2:30 rec
Hang Snatch   2x3    95-95
power snatch  2x3    105-105
push jerk   4x3         140-140-140-140
step ups  4x6           30-30-30-30
RDL    3x8                 95-95-95
Pull ups  2x7

A little mad at my self today because I slacked off for the first time in a while on my workouts.  I just couldn't get in the right mind set

Mile run
Box plyos
Jump rope
Medball throws

I'm probably gonna punish myself on Saturday for not working out had today, I may have to get up and do an early workout.

Today was a hard one for me because I tested my speed endurance with 200's.  I almost threw up but I knew I couldn't finish my weights if I threw up.  The 200's were really good compared to last year.

3x30m fly sprints
4x200m @95% w/6min rec    26.4-26-27-27.7
power cleans  5x3     145-155-155-160-165
squat   4x6            190-190-195-195
split squat jumps  3x5    
Incline  4x 5      145-145-145-145
Military dbell  3x6     30-30-30
side hip 2x12

your recovery is too long… you're not improving your endurance and speed when exhausted when you take minute long recoveries… your recovery's should be in the neighborhood of 20-30 secs for distances less than 200 meters…

30 sec recovery sounds like tempo?  I was working on speed endurance.

3x40 falling starts
4x30m/4x40m  2 min rec
power clean  5x3   150-155-160-165-165
1 leg squat  4x5   35-35-35-35
cross lunge  3x6   20-20-20
leg curls  3x8   70-70-70
bench press  4x5   160-160-160-160
plyo push up  3x5

cross lunge?

I didn't know what to call it, it's like a lunge but instead of stepping straight out, I stepped across my body at a 45 degree angle, I needed to do something to change the movement up a little bit.

Today was a pretty good workout, we're starting to get more people out for the team this year which is exciting.  This week is finals week so I thought it would be a good time to get my maxes in.  I'm trying to break the power clean record for the skinny weightclass but we'll see how that goes.

Multi jumps
Multi throws
Circuit with 24 excercises
Abs/bis
front and back hip machine

I'm gonna take a day off tomorrow to rest and study, then I'm going to max out on thurs and fri.  I'm going to do bench, cleans, snatch, squat, some shot put throws, and slj, hopefully all goes well.

I finally got all my maxes done the last few days, finals have been really time consuming but I only have one more on Sat morning.  I got the record for the 130-151 weight class for power cleans so I was happy about that. 

Bench Press  215
Power Cleans   190
Power Snatch   125x2
SLJ   2.63
STJ   7.95
Over head backwards 16lb sht  9.4  (first time maxing out on the throws)
Over head forwards  7.8
Soccer over head   5.6

I got home for winter break this week so I have forgot to post my training journal.  Thanksgiving is today and I ate way to much but oh well.  Training went well this week, but I have to run on a small tight 160m jogging track, but I get to lift in a better weight room than at school.  We are having a new one built and it should be done by the beginning of track season. 

Monday
3x40accel
10x30m w/ 1:30min rec
power cleans  5x3    145-150-160-160-165
one leg squat  4x5    35-35-35-35
lunges   3x5   30-30-30
leg curls   3x8 
bench press 4x5    155-160-160-165
pull ups 3 sets

Tues
multiijumps
multithrows
random circuit
abs

Wed
3x30m flying sprints
8x80m @80%  2 min rec
power snatch 4x3  100-105-105-110
push jerk   3x3  135-145-145
squat  4x5   205-205-205-205
walk lunge  4x20m    30x30x30
deadlift   3x6   195x205x205

Thu
eat all day

fri
4x30m falling starts
6x20m/6x30m  w/ 1:30 rec
hang clean  3x3   135-135-145
power clean   3x3    255-160-160
step ups  4x5    35-35-35-35
split squat jump  3x5
Incline bench  4x5   145-145-150-150
abs

Sat
strides
circuits
biceps

5x30m flying sprints
5x40m w/ min rec
power cleans 5x3  145-150-160-160-160
one leg squat  4x5   35-35-35-35
lunges   4x5    30-30-30-30
bench press   4x5   155-160-165-170

Everything felt pretty good, the weight in the power cleans is going down a little because I am focusing on exploding with my legs so I'm using less upper body.