Elitetrack: Sport Training & Conditioning

Thurs 5/17

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

general strength/light weights circuit--3 sets; 15 sec. rec. b/n exercises & 2:45 rec. b/n sets:
1. 20 bench dips 2. 6 each arm single arm overhead MB wide stance deep squats 3. 10 each direction/each leg single leg stand lateral/front dumbbell (DB) raises 4. 10 squat thrusts 5. SL stand sweeping single arm-over the top 6. 12 lying supine MB power drop and toss 7. 12 each leg stand SL stand 10 lb. DB double arm swings 8. 10 each arm single arm bent over rows 9. 10 each leg stand SL stand DB anterior reach 20 lb. DB's 10. 10 lat. pull-downs 11. 6 each leg MB knee throw (from 2 point stance) to wall w/ lunge & OH catch

dynamic & static stretching  10 min.

notes: late session...tired going into it, but revived & alive doing it itself. abdominal tweak subsiding. outlook is good. 

Sat 5/19

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

2x55m builds

4 x SLJ's to sandpit  *best = 10'0"

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

3x6 consecutive hurdle hops resisted (8 lb. Vest), 2x6 consecutive hurdle hops unresisted w/ 2:00 rec.

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

2 x 6-step approach TJ--low speed (preceded by 4-step walk-in)  *not so great

2 x 8-step approach TJ--low speed (preceded by 4-step walk-in)  *not so great

1 x 12-step approach TJ--low speed (preceded by 4-step walk-in)  *43'6" kinda bad

2 x short approach LJ's  *best = 20'1"

cool-down/dynamic & static stretching  12 min.

notes: morning session very similar to last Sat. with my jumpers for today's practice again, so I did the runway work and more TJ's instead of the 6x60m & only 2 TJ's that Edwards had. hurdle hops and 1st phase passing were the highlights. all else was disappointing.

Wed 5/23

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

2x55m accels

4x100m @ 95% w/ 8:00 rec.  target time= 11.8 sec (based on 11.3 estimated best)
times= 11.7, 11.5, 11.6, 11.7

dynamic & static stretching  10 min.

notes: felt very good today. runs felt effortless. I was charged the rest of the day  :bouncing:

Thurs 5/24

jog/walk w/ TJ phase rehearsal  4 min, bodyweight squats, form walk, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

tests: 182 lbs bodyweight, 9'7" SLJ, 39 push-ups, 55 crunches

dynamic & static stretching  12 min.

notes: Edwards kicked my arse on today's tests. I can do better than this.

Fri 5/25

:thumbup: :thumbup: :thumbup:  I am so pumped up right now. My high school long jumper very nearly broke the 25 year old state record today. At first the tape measure read that he had tied it with a 24'9 1/4" jump. We then used the metal tape measure to make things official. That tightened things up a bit, so he only got a 24'8 3/4". There was no wind and he had 2 inches of board left. It was a great series too. damn  :thumbup: :thumbup: :thumbup:

:biggrin:  I am still pumped up right now. My other high school jumper from our winter program fouled a triple jump that should have been legal. it was damn near 50 feet. On his next one, which was a mark, he got a 48'5 1/4". He also gat a 23'8" LJ. Both of these guys are the benefactors of the knowledge you all bring to this website. Thank you.  :thumbup:

noters: BTW, I did not work out today. Edwards took the day off. More testing tomorrow and Sunday. 

look like you are falling off on your slj?

utfootball4 - 26 May 2007 12:20 AM

look like you are falling off on your slj?

Yeah man. I'm not happy with that one bit. I think it's b/c I'm not doing any heavy squats, deadlifts, or even jump squats in this training. I know it's not critical to what I'm trying to achieve, but damn, my manpride.

saltojump5 - 26 May 2007 12:27 AM

utfootball4 - 26 May 2007 12:20 AM

look like you are falling off on your slj?

Yeah man. I'm not happy with that one bit. I think it's b/c I'm not doing any heavy squats, deadlifts, or even jump squats in this training. I know it's not critical to what I'm trying to achieve, but damn, my manpride.

u think those heavy squats, dl and jsq helped you slj that much, i thought it was mainly from your jump background

utfootball4 - 26 May 2007 12:30 AM

u think those heavy squats, dl and jsq helped you slj that much, i thought it was mainly from your jump background

maybe you're right. now that I think about it, I had a 10'0" SLJ in high school before I even weightlifted at all. I do think that those heavy deadlifts a couple of years ago got me my best, 10'10", though. It was coming really nicely then. 

Sat 5/26

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

general strength/light weights circuit--2 sets; 15 sec. rec. b/n exercises & 2:45 rec. b/n sets:
1. 20 bench dips 2. 7 each arm single arm overhead MB wide stance deep squats 3. 10 each direction/each leg single leg stand lateral/front dumbbell (DB) raises 4. 12 squat thrusts 5. SL stand sweeping single arm-over the top 6. 12 lying supine MB power drop and toss 7. 20 speed rhythmic front split jerk w/ 55 lb. fat bar 8. 12 each arm single arm bent over rows 9. 10 each leg stand SL stand DB anterior reach 30 lb. DB's 10. 12 lat. pull-downs 11. 6 each leg MB knee throw (from 2 point stance) to wall w/ lunge & OH catch

dynamic & static stretching  10 min.

notes: didn't know what "circuit test" entailed, so I just did a circuit twice through. ran out of time to do max bench test, so I put that tomorrow. didn't feel energetic on circuit. I haven't been eating frequently enough, being at these track meets/on my feet too long working the things. 

Sun 5/27

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

2x55m builds

30m test (laser timed, no blocks, 4 pt. stance start, 4 trials, 4:00 rec)  *best = 1.78  1.19-2.97  1.13-4.10

4 x 60m @ 100% w/ 6:30 rec. (Edwards did 5x60m)

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

3 x 10-step approach TJ (preceded by 4-step walk-in)  *didn't jump well b/c of bad 1st phase departure position  *best = 44'0" disappointing (Edwards = 54'5")

12 lb. shot overhead backward test (4 trials) *best = 48'5" (Edwards = 50'1")

bench press test  1x5 @ 135 lbs, 1x3 @ 185 lbs, 1x4 @ 205 lbs. w/ 2:30, 5:00 rec's (Edwards = 203.5 lbs x 1)

dynamic & static stretching  10 min.

notes: my low end power is lacking. I did a few more 30m trials, and cut out one of the 60m sprints that Edwards did. I'm not sure at what % he was doing those 60's, or if he did the exercises in the order they're listed, but it seems odd...jumping sessions or bounding/hurdle hops are often listed after 60m sprints or heavy lifting. makes my legs less fresh than they could be. anyway, I didn't do too well today, but I surprised myself w/ the bench, popping off 4 reps (I could have done 5 or 6 I think). I find it funny how Edwards notes he was very flat on his 10-step TJ, and records a 54'5". maybe he meant level, as in a good thing. 

i love reading this journal. continue to keep us up to date with all the details!

hscoach - 28 May 2007 09:47 AM

i love reading this journal. continue to keep us up to date with all the details!

Thanks hscoach. I'm glad you enjoy it. Every thing I do, it all goes in here. 

Mon 5/28

warm-up C  25 min.

light lifting:

power clean  1x5 @ 133 lbs, 1x4 @ 153 lbs, 1x3 @ 173 lbs. w/ 2:30, 3:30 rec's

power snatch  1x4 @ 111 lbs, 1x3 @ 121 lbs, 1x2 @ 131 lbs. w/ 3:30 rec's

dynamic & static stretching  10 min.

notes: refreshingly light

Thought I'd add some videos to the epic. The first is some TJ phase rehearsal, leading to a 1st phase pass.
The second is of my 10-step approach TJ, on Sat 5/12, which went 46 feet  :thumbup:

You can hit stop and then advance frame by frame with the right arrow on your keyboard.

Boom!

Funny thing. Some dude from Turkey posted one of my videos from this summer on youtube  :laugh:
So here's a third:  http://youtube.com/watch?v=serJLoqHwN0

Wed 5/30

bench  warm-up  1x5 @ 135 lbs  target 1x4 @ 175 lbs, 1x3 @ 185 lbs, 1x2 @ 200 lbs, 1x1 @ 205 lbs, 1x1 @ 210 lbs w/ 2:30-5:30 rec's

stretched the pecs  35 sec. each pec.

notes: I am not being lazy. I was simply following Edwards' protocol of "working the weights back in". As with him, that 210 lbs popped up really fast for me. Bench was really easy today.

Thurs 5/31

bodyweight 178 lbs.  :thumbup:  :online:  :thumbup:

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

endurance bounding: 2x10 each leg SL hops, 3x10 alt. leg bounding, 2x10 LLR-LLR, etc. w/ 2:00-3:00 rec. b/n all (used short approach run-in on all) {90 total contacts}  *travelled 35 meters on a set of L leg SL hops & a set of LLR repeats = ties my personal best average of 3.5 meters (11'6") per bound.  *bounding done on grassy soccer field

dynamic & static stretching  12 min.

notes: felt great today. every round got better. workout paralleled what Edwards did...a short bounding session. I am pleased with the feel of the session. good things to come probably. 

Fri 6/1

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

hang clean  warm-up 1x3 @ 133 lbs  target 1x3 @ 177 lbs, 1x3 @ 187 lbs, 1x3 @ 199 lbs

power snatch  1x3 @ 133 lbs, 1x3 @ 143 lbs, 1x3 @ 153 lbs

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

6x60m relaxed w/ slow walk-back recovery + 45 sec. (done in school hallway in trainers)

dynamic & static stretching  12 min.

notes: very explosive today. the bar almost punched in my nose on the snatch.

Mon 6/4

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

2x55m builds

4x25m block starts on da curve @ 100% w/ 3:00-5:00 rec.

2 x flying 20's w/ 30m buildup zone & 4:30 rec.

3x6 hurdle hops (consecutive, unresisted) w/ 2:45 rec.

dynamic & static stretching  12 min.

notes: still very explosive. felt great. I skyed on those hurdle hops.  :bouncing:  I did this workout with my jumper who is peaking for the state meet...it should replace Edwards' 6x60m OK. Also, I will do the circuits portion tomorrow instead of today. then it appears Edwards calls for 10 days off. I may give it 6 or 8, since I've rested some days in there already. Oh and Tonnisha said my block starts were very nice. did feel fast & powerful, yes.  :thumbup: 

then it appears Edwards calls for 10 days off. I may give it 6 or 8, since I've rested some days in there already. Oh and Tonnisha said my block starts were very nice. did feel fast & powerful

are you using those timetable planners of Edwards that were posted here a while ago? I'm sure he must have forgotten to put things in or something because 10days off would peak you, and he seemed to do it whenever, wherever, and almost constanly. There were more days he was doing nothing then actually training, lol, that IS IF you are following the table planner I've seen. I'd personally hate having that long off if I was in solid training, you'd come back refreshed - far too refreshed(peak), and the tightness and DOMS would return to a degree. Then again, everyone is different, and I know you said you were aiming to follow Edwards plan, and you're doing just that - with what seems like very good results, and also, I spose you can't argue with Edwards 18.29 lol

What are the timetable planners? I never saw those in here. Nothing came up in a search just now. Let me know if you find it. I'm just following the journal that was posted in here.

I'm not so sure that he did forget to put things in his journal. In the article by his coach, in which he presented the journal, he said it was a blow by blow account of everything he did. Also, after each break we see in the journal, he drops his weights numbers down for a couple of sessions upon returning to them. Soon afterward, they rise again. Also, ukjumper confirmed with a coach who is friends with Edwards' coach that this is what he did.

It does seem unconventional, all those breaks in there. I guess I'm following it with somewhat blind faith, but it does seem to be working well. I haven't noticed any DOMS, actually, and maybe that has to do with the sessions being brief, and only olympic lifts and bench being used for weights...it all leans on the neurological. heavy squats, etc. would most certainly give the DOMS/tightness.

But, yeah, 18.29 is pretty sweet.