Elitetrack: Sport Training & Conditioning

Wed 4/4

stationary bike 4 min, bodyweight squats, bodyweight lunges, some treadmills & other general movement

power clean  warm-up 1x6x133 lbs,  target 3x6x199 lbs

hang snatch (from above the knees)  3x6x121 lbs

bench  3x6x135 lbs

*used 3:30 rec. b/n all sets & a 5:30 rec. b/n exercises

—12 min rest—

5x50m relaxed w/ walk-back recovery

dynamic & static stretching  10 min.

notes: a bit tight for those striders after the weights. otherwise, workout was fine.

Thurs 4/5

Warm-up C  25 min.

endurance bounding: 3x12 each leg SL hops, 3x12 alt. leg bounding w/ 1:00 rec. b/n left SL hops & right SL hops & 2:00 rec. b/n all other sets (used low speed 4 step run-in on all)

static stretching  10 min. & again 2 hrs. later for 12 min. w/ warm shower

notes: Edwards notes that his legs were sore on this day, so he cut out the rest of the endurance bounding. He also notes that he cut out the circuit because he felt faint. I welcomed both cuts to the workout today, cuz I felt I could use some rest, as well. my knees were feeling banged up, but I am counting on my body's natural release of growth hormone from doing the strength training to repair and rebuild. I hope this to be true  :bigsmile:

Fri 4/6

warm-up A  w/ TJ phase rehearsal  30 min.

2 x 55m builds

5x140m @ 95% w/ 12:30 rec. (done on indoor track)  times= 17.2, 17.5, 17.8, 17.0, 16.9

cool-down/dynamic & static stretching  12 min.

—25 minute layover—

power snatch  3x6x133 lbs

hang clean (from above the knees)  3x6x178 lbs

bench  3x6x145 lbs

*used 3:30 rec. b/n all sets & a 5:30 rec. b/n exercises

static stretching  10 min.

notes: 140's felt great, even though I forgot to get on my horse in the middle rounds. I remembered and cranked things up a notch. They still felt great, even though I was hauling a tub of lard 10 pounds overweight. weights felt explosive too.

Tues 4/10

warm-up A  w/ TJ phase rehearsal  35 min.

2x55m builds

1 x full TJ approach—used 118'6" 18 step, proceeded by 131'6" 4 step walk-in

4 x 1st phase TJ passing *filmed (full approach, full speed, flatland to flatland) distances = 16'0", 16'5", 16'5", 16'7"

2 x 5 contacts alt. leg bounding to sandpit

4 x 6-step approach TJ (preceded by 4 step walk-in) best attempt = 41'7"  :thumbdown:

—15 minute rest—

power clean 3x6x199 lbs

hang snatch (from above the knees)  3x6x124 lbs

bench  3x6x145 lbs

static stretching 2 hrs. later for 12 min. w/ warm shower

notes: approaches/1st phase passing felt very good. no disruptions to momentum coming out of those ones. jumping session from 6 steps was labored, due to patellar tendonosis…Edwards got away from me today  :sniff:  I am happy that I can jump, though, albeit with discomfort, because it will go away soon. This I know.

Wed 4/11

warm-up C w/ TJ phase rehearsal  25 min.

2x55m builds

4x50m fast (done in hallway, in trainers)

cool-down/dynamic & static stretching  12 min.

notes: Edwards notes that his legs were sore today, so he just did what you see here. I felt the exact same way, so I feel good about following in suit. things are pretty good otherwise. knees are garbage today…it is really day-to-day. tomorrow will be good again…I can feel it.   

10 lbs tub of lard?!  What'd you do?  .  Edwards training is day to day literally?  How's that working out compared to programs you've done in the past?

This log is very interesting.. when will you be competing?

agentwinburn8604 - 12 April 2007 07:38 AM

10 lbs tub of lard?!  What'd you do?  .  Edwards training is day to day literally?  How's that working out compared to programs you've done in the past?

Ha! Yeah, it's called Dairy Queen & Perkins & overall gluttony when you're feeling bad for your situation. Getting past injury now, so no more of that.

Edwards really trimmed the fat from his workouts. Every day he is banging away, but the workouts are less than half of the duration of what I was previously doing. I like that he felt free to take time off when he felt he needed to recover more, or had a slight tweak. He'd pick it up some days later and bang away again. This esp. helped just now when I tweaked my calf. I took 4 days off, came back to it perfectly healthy again, and didn't lose a stride. 

His workouts seem OK. They're good in that it's a type of training I really haven't done before, so the overall stimulus is leading to different gains in ways. Best program I've ever done, though, is what I put together 2-3 years ago, molded after the methodologies of Mike. As long as I don't get crazy and try to do excess of that program, or jump ahead & try to progress too quickly (as was the case this past fall), it is a gem of a way of putting things together. I've used it for a couple of years with my jumpers, too, and they've made awesome gains. This is definitely the site to be at.

beau_zo_brehm - 15 April 2007 12:40 PM

This log is very interesting.. when will you be competing?

Thanks. Glad you like it. No specific dates to start competing. I prefer to first get under 180 pounds again and have it coincide with Edwards' first competition, or at least his jumping session. Also, I'm coaching high school track, so we have lots of meets and practices I probably shouldn't miss. In no hurry, but always trying to stay sharp and within striking distance for go-time. My mentality is all or nothing actually, so I'm trying to get back into the "all" realm, for a big bang.  

Thurs 4/12

stationary bike 4 min, bodyweight squats, bodyweight lunges, some treadmills, crazy crawling, & other general movement

power snatch  3x6x133 lbs

hang clean (from above the knees)  3x6x178 lbs

bench  3x6x135 lbs

*used 3:30 rec. b/n all sets & a 5:30 rec. b/n exercises

—12 min rest—

5x50m relaxed w/ walk-back recovery

dynamic & static stretching  10 min.

notes: felt good today

Fri 4/13

warm-up C  25 min.

endurance bounding: 3x12 each leg SL hops, 3x12 alt. leg bounding, 3x12 LLR-LLR, etc. w/ 1:00 rec. b/n left SL hops & right SL hops & 2:00 rec. b/n all other sets (used low speed 4 step run-in on all) {144 total contacts}

Jonathan Edwards GS/body weight circuit: 3 sets of 15 exercises, minimal rec. b/n exercises 60 sec. rec. b/n sets

15 push-ups, 15 lying hip lifts, 7 each arm seated MB twist and throw, 35 sec. body bridging from floor-to-box (upper hamstrings), 25 contacts octagonal jumps, 6 x 10 sec. rollover supine & prone handstand isometric core stabilizers w/ alt. leg support, 20 twist crunches, 45 sec. superman, 20 treadmills, 20 crunches, 7 glut-ham raises, 10 pogo singles for height w/ stiff legged plantarflexed landing & reset, 20 bench dips, 15 sec. each leg stand on wobble board w/ sweeping single arm action, 8 split squat leg exchange jumps

static stretching  10 min. & again 2 hrs. later for 12 min. w/ warm shower

notes: I may have been misinterpreting the journal on the circuits. it actually just says endurance bounding + circuit. Later on, when circuits are alone for that day, it says circuits (plural). this is probably when he went 4 times through. after end. bounding, it is an awful chore. I actually tweaked my left calf today in the circuit (2nd round)...it started with the glut-ham raises, under fatigue, and then worsened with those silly pogo singles sticking the landing plantarflexed…those don't belong in a circuit…my mistake and another misinterpretation. circuits today absolutely floored me. I layed there nautious for 25 minutes afterwards, not knowing up from down. 

Sat 4/14

gingerly warmed-up A  w/ TJ phase rehearsal  30 min.

2 x 55m builds

1x130m @ 95% (done on outdoor track)  time= 17.6

cool-down/dynamic & static stretching  12 min.

notes: calf strain from yesterday prevented me from continuing this workout, so I shut 'er down.

Thurs 4/19

warm-up A  25 min.

2 x 55m builds

6x130m relaxed and fast  ~90% (done on outdoor track) w/ 5:15 rec.  times= 17.1, 16.8, 16.5, 16.3, 15.9, 16.1

notes: pressed for time to do the workout today, so I shortened the recovery. 4 days off worked magic. felt very good today. got stronger from round to round. that's all.

Fri 4/20

stationary bike 4 min, bodyweight squats, bodyweight lunges, some treadmills, crazy crawling & other general movement

hang clean  warm-up 1x6x133 lbs,  target 3x6x187 lbs

bench  3x6x145 lbs

*used 3:30 rec. b/n all sets & a 5:30 rec. b/n exercises

core: 6 hanging tuck leg raises w/ 10 sec. static hold, 36 lying on bench leg lifts/lat. leg swings, 12 sit-up MB tosses, 20 straight leg toe touches, 20 DL Eagles, 20 clocks, 6 each direction standing MB twist tosses, 20 stooped barbell twists, 10 MB reach & hike, 60 sec. seated progressive recline

Mon 4/23

warm-up A  w/ TJ phase rehearsal  35 min.

2x55m builds

4 x short approach run w/ 1st phase TJ passing

6 x hop & hold the landing (triple jump sequence)

2 x LLR-LLR to sandpit from ~6-step  low speed run-in

3 x 6-step approach TJ—low speed (preceded by 4-step walk-in)  *no measurements taken, but they were deep  :thumbup:

3 x 10-step approach TJ—low speed (preceded by 4-step walk-in)  *one measurement taken= 44'9  :biggrin:, others were also deep ~45'   :thumbup: :biggrin: :thumbup:

—15 minute rest—

power clean  warm-up  1x6x133 lbs, target  3x6x199 lbs

hang snatch (from above the knees)  3x6x133 lbs

bench  3x6x154 lbs

dynamic & static stretching  12 min.

notes: jumping session felt superb…3 foot improvement on distances over the last jumping session. great speed maintenance through the phases. distances were nice, seeing that I wasn't bringing much speed on the approach run. I can go big probably.

Wed 4/25

warm-up B  25 min.

"the circuit" (modified): 2 sets of 20 stations, minimal rec. b/n exercises & 2:30 rec. b/n sets:

10 push-ups w/ alt. leg support, 20 sec. prone elbowstand stabilizer, 20 crunches, 45 sec. Capoeira, 20 mountain climbers, 20 sec. left handstand stabilizer, 15 lying leg lifts, 45 sec. Capoeira, side slide (8 each direction), 20 sec. right handstand stabilizer, 15 twist crunches, 8 burpees w/ push-up, 8 each arm brick overhead presses, 15 sec. each arm brick overhead hold w/ figure 8 walk, 60 sec. seated progressive recline, 45 sec. Capoeira, 8 walking lunges, 10 sec. left hand & rt. foot prone stabilizer, 10 sec. rt. hand & left foot prone stabilizer, 15 supermans, 10 sledge hammer whacks

more sledge hammer whacks (absolutely devastated big metal desk   :bigsmile:    :bigsmile:)

dynamic & static stretching  12 min.

notes: ha ha! I love it! we went to town on that desk. sledge punctured a hole in the metal table top, and was sticking right out of it. we extracted the thing and whaled away again. the middle drawer broke away and crashed to the ground. the damn thing was in shards by the time we were finished with it. lady distance coach even got in on the fun. I was pumped the rest of the day. thinking of using this as a neural wake-up for our next high school meet. circuit replaced Edwards' racketball, by the way.

Thurs 4/26

stationary bike 4 min, bodyweight squats, bodyweight lunges, some treadmills, crazy crawling & other general movement

power snatch  bar warm-up & 1x6x90 lbs,  target 1x6x153 lbs, 2x6x143 lbs

hang clean (from above the knees)  3x6x173 lbs

bench  3x6x154 lbs

*used 3:30-4:00 rec. b/n all sets & a 5:30 rec. b/n exercises

—5 min rest—

4x50m relaxed 90% w/ 4:00 rec.

dynamic & static stretching  10 min.

notes: tired today. weights felt heavier than usual. endurance bounding + circuit tomorrow  :barf:, but I'll keep circuit to the singular, one time through. if Edwards called for more than once through, well then he should have annotated it in the plural, circuits, doggonnit.

You must be crazy strong!  Glute Ham raises are the hardest thing ever in my opinion.  I can't even do 1.  That's awesome progress!  41 to 45 from 6 step slow speed!  That's just amazing.  Maybe I'll do some Edwards training…  Nice work so far!

Thanks. It feels good getting healthy again. This is fun stuff!

Sun 4/29

bodyweight 183 lbs. and falling

warm-up C  25 min. w/ TJ phase rehearsal

endurance bounding: 3x12 each leg SL hops, 3x12 alt. leg bounding, 3x12 LLR-LLR, etc. w/ 1:30 rec. b/n left SL hops & right SL hops & 2:30 rec. b/n all other sets (used low speed 4 step run-in on all) {144 total contacts}  best distance of all bounding actually came on the 12 contacts of LLR-LLR, etc. = 42 meters  :thumbup:  *bounding done on grassy football field

"the circuit" (modified): 1 set of 20 stations, minimal rec. b/n exercises:

10 push-ups w/ alt. leg support, 20 sec. prone elbowstand stabilizer, 20 crunches, 45 sec. Capoeira, 20 mountain climbers, 20 sec. left handstand stabilizer, 15 lying leg lifts, 45 sec. Capoeira, side slide (8 each direction), 20 sec. right handstand stabilizer, 15 twist crunches, 8 burpees w/ push-up, 8 each arm sledge overhead presses, 15 sec. each arm sledge overhead hold w/ figure 8 walk, 60 sec. seated progressive recline, 45 sec. Capoeira, 8 walking lunges, 10 sec. left hand & rt. foot prone stabilizer, 10 sec. rt. hand & left foot prone stabilizer, 15 supermans, 10 sledge hammer whacks

dynamic & static stretching  12 min.

notes: today was nice. I only got stronger with every round of the bounding. best effort came on the very last set, where I got that 42 meters. this ties my personal best average of 3.5 meters (11'6") per bound. for the best to come on the repeat triple jumps is promising, because it tells me my phases are nice and even. circuit was manageable, with just once through. don't think I could have appreciated more sets of circuit than that. Edwards calls for 11 days off now. imagine that  :exclamation:  since I took some days off already in there where I shouldn't have, I am looking to take a little less time off than 11 days. I feel well rested, taking the days off where I need them.   

Wed 5/2

warm-up B  25 min.

general strength circuit—2 sets of 15 stations (variable rest as needed b/n exercises & 3:30 rec. b/n sets):

1. 12 push-ups w/ alt. leg support 2. stationary SL stand TJ form routine in sandpit 3. 8 overhead sandbag press & toss in sandpit 4. 3 each lead knee hold lying supine swivel to invert core stabilizer 5. 15 sec. each leg stand on wobble board w/ sweeping single arm action 6. 8 split squat leg exchange jumps in sandpit w/ overhead sandbag hold 7. 35 sec. body bridging from floor-to-box/bench (upper hamstrings) 8. 6 each arm V-sit MB twist toss  9. 6 x 10 sec. rollover supine & prone handstand isometric core stabilizers w/ alt. leg support  10. 20 bench dips  11. 20 treadmills 12. 5 each arm deep squats (in sandpit) w/ single arm overhead sandbag hold 13. 20 twist crunches 14. 6 each leg sandpit-to-high box step-ups w/ single arm overhead sandbag hold   15. SL stand MB battle (8 tosses each leg stand)    

dynamic & static stretching  12 min.

notes: it was fun, but my back is kinda sore. gotta get to the bottom of this and find the culprit. circuit wasn't in Edwards' journal (he is resting). this was my jumpers' workout, and I felt like joining them.  I came into today revved up.

Wed 5/9

stationary bike 4 min, bodyweight squats/hop squats, bodyweight lunges, eagles, scorpions, crazy crawling, & other general movement w/ full range of motion emphasis

power clean  warm-up 1x4x133 lbs  target 4x4x199 lbs

hang snatch (from above the knees)  4x4x143 lbs

bench  4x4x165 lbs

*used 4:15 rec. b/n all sets & a 5:30 rec. b/n exercises

medicine ball/core work

dynamic & static stretching  12 min.

notes: I am so amped to be back. the week off was sweet, & now I'm ready to go here. hang snatch got serious today, but I learned to up it a notch, and then it started to snap to. feeling refreshed & I think I want some jumps. 

Thurs 5/10

warm-up C  25 min. w/ TJ phase rehearsal

6x100m @ 90% w/ 1:45 rec. target time= 12.5 sec (based on 11.4 estimated best)
times= 12.4, 12.8, 12.5, 12.6, 12.8, 13.0

barefoot cool-down/dynamic & static stretching  12 min.

notes: I shouldn't have eaten that footlong sub shortly before the workout. Edwards did 6x100 80% in snow. Fortunately, it was about 85 degrees and without snow for us, so I saw 90% without the drag. I really wasn't feeling it today, and note where the monkey pounced.  

Fri 5/11

stationary bike 4 min, bodyweight squats/hop squats, bodyweight lunges, some treadmills, crazy crawling, eagles, scorpions, & other general movement

power snatch  warm-up 1x4x111 lbs  target 4x4x153 lbs

hang clean (from above the knees)  4x4x209 lbs

*used 4:15 rec. b/n all sets & a 5:30 rec. b/n exercises

general strength/ light weights circuit—1 set; 30 sec. rec. b/n exercises:
1. 20 bench dips 2. 12 overhead MB squats 3. 10 each direction lateral/front dumbbell (DB) raises 4. 12 squat thrusts 5. 45 sec. SL stand rhythmic 8 lb. DB double arm swings 6. 12 lying supine MB power drop and toss 7. 24 rhythmic alt. leg split jerks w/ 55 lb. fat bar 8. 10 each arm single arm bent over rows 9. 10 each leg stand SL stand DB anterior reach 25 lb. DB's 10. 12 lat. pull-downs 11. 6 each leg MB knee throws (from 2 point stance) w/ lunge

dynamic & static stretching  12 min.

notes: very explosive…conquered some serious hang clean numbers for me. circuit felt good too.

Sat 5/12

bodyweight 181 lbs. & falling, less appalling, leaning on TJ appealing  :smug:

warm-up A  w/ TJ phase rehearsal  35 min.

2x55m builds

technique *filmed:

4 x SLJ's to sandpit  *all ~10'3"

4 x 15m of approach run w/ check mark at 6th stride 1:45 rec.

4 x full approaches w/ 4:30 rec. *used 18 stride 119'6" run, proceeded by 4 step walk-in 133'6"

2 x short approach run w/ 1st phase TJ passing  *smooth

2 x 6-step approach TJ—low speed (preceded by 4-step walk-in)  *they were deep

2 x 10-step approach TJ—low speed (preceded by 4-step walk-in)  *one measurement taken= 46'0"  :thumbup: :biggrin: :thumbup:

notes: morning session. with my jumpers for today's practice, so I did the equivalent in runway work of the 5x60m portion that Edwards had. Edwards did do a short approach jumping session though, so we are close here. felt very good, very explosive. I am very close to my all-time bests for short approach TJ's. I actually felt like I was picking up speed throughout the jump itself. it is interesting how well today went, seeing that yesterday I pounded weights heavier than I'd ever gotten up for that amount of reps. I am starting to love this Edwards training! ...am feeling like I did in the days leading up to my all-time PR from back in February. my buddy PR'd by over a foot again in the TJ this weekend. I am very happy for him…he was ecstatic & could hardly catch his breath. that definitely merits some more  :thumbup: :thumbup: :thumbup:  uhhh!

Mon 5/14

stationary bike 4 min, bodyweight squats/hop squats, form walk, bodyweight lunges, eagles, scorpions, crazy crawling, bodyweight high box step-ups, & other general movement w/ full range of motion emphasis

power clean  warm-up 1x4x133 lbs  target 4x4x220 lbs

hang snatch (from above the knees)  4x4x143 lbs

bench  4x4x165 lbs

*used 4:15 rec. b/n all sets & a 5:30 rec. b/n exercises

dynamic & static stretching  12 min.

notes: felt good & strong. also, I got more explosive with every round.

Tues 5/15

warm-up A  30 min. w/ TJ phase rehearsal

6x100m @ 95% w/ 6:30 rec.  target time= 11.9 sec (based on 11.4 estimated best)
times= 11.9, 12.1, 11.8, 11.7, 11.9, 11.9

notes: felt pretty good. my acceleration sucks, b/c I haven't been working that like I did for the last couple of years until February.

Wed 5/16

stationary bike 4 min, bodyweight squats/hop squats, form walk, bodyweight lunges, eagles, scorpions, crazy crawling, bodyweight high box step-ups, & other general movement w/ full range of motion emphasis

power snatch  warm-up 1x4x111 lbs  target 4x4x153 lbs

hang clean  4x4x209 lbs

bench  4x4x165 lbs

*used 4:15 rec. b/n all sets & a 5:30 rec. b/n exercises

dynamic & static stretching  12 min.

notes: felt great doing snatch. I'm mad at the hang clean, because it made me tweak my upper abdominal (rt. side)...this is the second strain in a week on it from that hang clean. I put a belt on after that (it came in the second round), and finished up. the belt helped not to feel the discomfort. I got stuck in my belt for 30 minutes and had to have the secretary help free me. it was too tight I guess.