Elitetrack: Sport Training & Conditioning

CW - 12 October 2006 09:48 PM

Southeast Missouri State University - it is in Cape Girardeau, MO

I've never ventured thereabouts. Not too familiar w/ the D1 scene, either (I'm a D3 product). I'll have to start getting familiar soon, though, because our club program has been graced lately with some big bangers.

CW - 12 October 2006 09:56 PM

Are you post collegiate? I see that you are from Minnesota. And I wouldn't call it a dream yet . . . I do love what I am doing, but I got a long way to go before I can live on what I make coaching.

Yeah, I'm 5 yrs. out of college. You'll get there. Track and field will become the national sport soon.

saltojump5 - 12 October 2006 09:59 PM

I've never ventured thereabouts. Not too familiar w/ the D1 scene, either (I'm a D3 product). I'll have to start getting familiar soon, though, because our club program has been graced lately with some big bangers.

 

I was a DIII Decathlete, I actually earned my first AA at Macalester, that is your neck of the woods. What school did you attend?

Oh, nice. Sorry, what is AA?? I live in St. Paul, and have trained on Macalester's track lots (it was our home track for daily high school practices). I went to Saint John's University. What years were you competing at Mac?

AA = All-American

I was only there once for Nationals when I was a sophomore, we stayed right across from the Mall of America which was awesome. I attended TCNJ (The College of New Jersey) in Ewing, NJ.

Oh, shoot. I thought you were saying you were enrolled as a student at Macalester and AA was a degree or field of study (like athletic administration). All-American…nice!

Fri 10/13
off

notes: because I can

Sat 10/14
-warm-up A  25 min. w/ TJ phase rehearsal
-dynamic hurdle flexibility: 2x10 bent knee, 2x10 straight leg
-5 x each leg of leg drives on wall
-accelDev: 15m, 25m, 25m, 15m, 25, 15m, 15m w/ b/n 1:30-2:30 rec. {135m vol} all walk-in starts
-weights:
full clean 1x5 @ 65% (135 lbs), 2x4 @ 70% (145 lbs) {13 reps}
3/5 back squat 4x6 @ 50% (205 lbs) {24 reps}
single arm full barbell snatch 1x6 @ 90 lbs, 3x5 @ 100 lbs.
-single arm MB puts (8 lbs) 4 reps. each arm
-core: 3 x [10 hanging tuck leg raises w/ 10 sec. static hold, 30 stationary Russian twists w/ 35 lb. plate, 20 DL Eagles], 10 supermans w/ 5 sec. static hold
-cool-down/static stretching 10 min.

notes: sprints done in gymnasium again, lack of availability of other places, later workout again 7:30-9:30 pm, legs felt fresher/more springy, however quad tightness set in again during sprints. cut the sprints short upon detection of irregularity, finished workout w/ lifts. Both times the gymnasium sprints have set off my quad problem. I think it's due to the quasi-braking I do as I fly through the doorway and have to shut 'er down before smacking into the wall…not the most ideal situation, but it's all I got on nights like this. regardless, I'm not used to coming back like this, after taking a whole month off this summer. I really have to tease myself back into shape while trying to stay injury-free. by design, my program is better suited to picking up after only a week off b/n seasons.  

Sun 10/15
-warm-up B 25 min.
-ext. tempo: 14x100m @ 70% (15.3 sec.) w/ 1:30 rec: {1400m vol}
-special walks: 2x120 dorsiflex, 2x120 plantarflex
-cool-down/static stretching 15 min.
-dynamic hip flexibility on wall
-isometric core stabilizers 60 sec. + 10 leg raises  2 x [prone elbowstand, L & R lateral handstand, supine]

notes: warm weather finally! got to an outdoor track. forgot my tempo target times were for an indoor track…should have readjusted and hit slightly faster times outdoors. regardless, the workout was fresh. this is driving me crazy…today my quads were perfectly fine, but my hips/abductors were back to being aggravated during the workout. I think my hips aren't used to the pelvic rotation I'm now employing…I'm using muscles I've never tapped before. Hugo is right, I've gotta strengthen 'em up with some salsa dancing.  :dance: 

Mon 10/16
off

(macro1, meso2, micro1)  5th week of GPP (8th including Pre-GPP)

Tues 10/17
-warm-up A 25 min. w/ TJ phase rehearsal
-dynamic hurdle flexibility: 2x10 bent knee, 2x10 straight leg
-accelDev/resisted runs: 2x15m tire pull, 2x15m unresisted-lying prone & standing rocking starts, 3x20m weight vest (8 lbs)-3 pt. stance, 4 pt. stance, walk-in starts, 3x20m unresisted-lying prone, backwards seated, walk-in starts w/ 1:45/2:15 rec's {180m vol}
-6 x 1-step approach TJ's into sandpit; best result: 33'0"
-weights:
full split snatch 2x4 @ 75%, 2x3 @ 80% (135 lbs)
deadlift 1x6 @ 65%, 2x5 @ 70%, 2x5 snatch grip @ 75% (305 lbs)
overhead barbell split squat exchange jumps 3x10 @ 90 lbs.
-cool-down/static stretching 10 min.

notes: good day.

Wed 10/18
-Warm-up B 25 min. w/ TJ phase rehearsal
-GS/light weights circuit #2—2x12 exercises, 10-12 reps most exercises, 30-45 sec. rec. b/n exercises & 3:30 b/n sets
pull-ups, pistols, SL stand alt. arm DB shoulder press, burpees, push-ups, step-ups w/ overhead barbell, lat. pull-downs, lunge extension walks, single arm bent over rows, MB reach & hike, SL stand lat/front DB raises, windmills w/ DB's
-core: 10 hanging straight leg raises w/ 5 sec. static hold, lying supine on bench straight leg raises & lat. swings, straight leg toe touchers, clocks, 5 hanging straight leg raises w/ 5 sec. static hold
-Cool-down, static stretching 15 min.

notes: bodyweight back to 179 lbs.  :smile:, some hooligans threw a brick through my car window at the football game, ruining an otherwise good day. I'm pissed, because I could have power jerked them for a double, had I caught the bastards.  :flaming:

Thurs 10/19
-warm-up C 25 min. w/ TJ phase rehearsal
-tape drills 2x6x40m @ 85% w/ walk-back rec. & 1:20 extra rec. b/n the 2 sets. {480m vol}
-low/med intensity multi-jumps (30-60 sec. rec): 2x10 DL 180/360 jumps, 2x15 DL lateral barrier hops, 2x15 SL side to side jumps, 1x10 each leg SL heel to butt jumps, 2x10 alt. leg box step-up jumps, 2x20 each leg SL stair hops, 2x20 stairs form run {200 contacts + stairs}
-MB battles: SL continuous standing 6-7 lb. MB single arm underhand & over the top tosses to partner 2x12 each leg
-weights:
stationary lunges w/ overhead barbell 3x5 each leg @ 50% (105 lbs) {30 reps}
stiff legged deadlifts 3x10 @ 185 lbs {30 reps}
DB push press 3x8 w/ 40 lb. DB {24 reps}
-cool-down/static stretching 15 min.

notes: questioning the validity of tape drills. will do more research on the pros versus cons. otherwise, will settle into short intensive tempo of another sort. felt strong throughout workout. I feel I'm getting back into my groove now. I will either go back to chest passes on the MB battles or use an even lighter ball; I foolishly was muscle-ing it and now my rotator cuff smarts. I'm a bit sore in upper extremeties unnecessarily.   

Fri 10/20
-extended warm-up B 30 min. w/ TJ phase rehearsal
-dynamic hip flexibility on wall
-ext. tempo (on a tight indoor 150m oval): 12x150m @ 70% (24 sec) w/ 1:45 rec: {1800m vol}
-cool-down/static stretching 15 min.
-core: 10 hanging straight leg raises w/ 5 sec. static hold, lying supine on bench straight leg raises & lat. swings, dragonflag, straight leg toe touchers, DL eagles, clocks, stooped barbell twists, standing MB twist toss, MB over & under pass
-Cool-down, static stretching 15 min.

notes: I'm sore, but I feel good. tempo is getting much easier, even in a cramped and shared corridor like today's walking track. I can sense things are falling into place now with the training, and man! do I look forward to letting triple jumps fly! My training mate shares the same sentiments and overall enthusiasm. 

Sat 10/21 *****afternoon session
-warm-up A  30 min. w/ TJ phase rehearsal
-maxV: 5 x flying 10's, 5 x flying 20's w/ 2:30/3:30 rec's. {150m top end speed vol} all w/ 20m buildup zone
-jumps: 4x4 DL box-to-box jumps, 5 DL ground to high box CM jumps, 1 box to 4 frog jumps, 7 DL ground to SL high box jumps (stick the landing SL)
-cool-down/static stretching 15 min.

Sat 10/21 *******night session
-stationary bike 6 min, jump rope/bw squats 4 min
-abbreviated warm-up A  20 min. w/ TJ phase rehearsal
-weights:
full clean 2x4 @ 70%, 2x3 @ 75% (165 lbs) {14 reps}
3/5 back squat 1x5 @ 60%, 2x5 @ 65%, 2x5 @ 70% (285 lbs) {25 reps}
single arm full barbell snatch 2x4 @ 100 lbs, 1x4 @ 105 lbs. {12 reps}
-cool-down/static stretching 12 min.

notes: everything is OK. nothing is not OK. first time this season I've done the split session (night lift 11:00pm-12:30am  :bigsmile: ). just like that work capacity has been delivered (my stamina really came around starting about last Sunday). things are feeling good right about now. sprints were fast, jumps were good, lift was solid. I'm glad to be hitting workouts consistently again. I'm gonna ride this momentum wave, all the while playing it smart and not getting overly rambunctious. 

are these ur workouts or school workouts?

mine. notice anything worth changing?