Elitetrack: Sport Training & Conditioning

Stats at start:
5'9" 165-167lbs
100m PR: 11.18fat -1.5 (10.6h on a seperate occasion)
55m PR: 6.4h
Frosh

Week 6 Monday        
November 20, 2006         

Warm-up: Foam Roll & Dynamic Flex      
Workout: Ext. Tempo
8 x 200 @ ~36sec Rest: Start a repeat every 2min

Weights:
Powerclean 5x5 @ 205lbs 3:30-3:45 rest (PR)
Military Press 4x5 @ 125, 125, 125, 135 Easy
Abdominals

Workout today was pretty easy. The running was light. The lifting is a new PR on the powercleans (previous 5x5 @ 195lbs), but it did not feel incredibly difficult—maybe because I was fresh. Next time I may throw in some 215x5 sets and move up a bit.

Tomorrow are hills/squats. I am doing the workout on my own tomorrow, so I am going to add a little more rest than walkback on the hills.

Week 6 Tuesday        
November 21, 2006                        
Warm-up: Foam Roll + Dynamic Flex      
              
Workout:
Hill/Ramp Sprints
5x3x40m Rest 2:30/4:00

Weights:
Full Squats 3x5 @ 265lbs 3mins
Single leg squats 3x6+6 @ 100lbs (50+50lb dbs)
Dips 3x10

Notes:
The sprints felt good. Pretty easy, but relaxed and fast. The squats were tough again. Don't know what my deal is with the damn squats, but I need to work harder or something because this is just bad lol. My PC is up 20+lbs or so, but the squat is either the same or down. Very weird. I will have the next 2-3 days off because I will be out of town. I may get a lift or tempo session in, but we shall see. If not, I'll workout Sat. (prob. hills or ext. tempo + weights), off Sun., then start back-up. Maybe I need to unload anyway.

i told you the 5x5 on the pc would surprise you. i have had success with 5x5 esp with younger athletes.

I am definitely surprised and you were right. First day in week 2 I believe I tried 1 set at 205 and barely completed (practically a rest-pause set) and monday 5x5 @ 205 was much easier than even 1 set a month ago. Only thing I don't like is that I find my hands get torn up way more on 5x5 than a higher set/lower rep protocol, but that may just be me.

cerebro - 21 November 2006 01:52 PM

I am definitely surprised and you were right. First day in week 2 I believe I tried 1 set at 205 and barely completed (practically a rest-pause set) and monday 5x5 @ 205 was much easier than even 1 set a month ago. Only thing I don't like is that I find my hands get torn up way more on 5x5 than a higher set/lower rep protocol, but that may just be me.

why dont u rack then drop the weights?

What do you mean? I do—my hands (more like the part of palm under my pinky, everything else is fine) get messed up on the first pull.

cerebro - 21 November 2006 02:01 PM

What do you mean? I do—my hands (more like the part of palm under my pinky, everything else is fine) get messed up on the first pull.

clean the weight, then just drop the weight back to the ground.

I do. Only thing I do sometimes (usually) is do a controlled drop (basically my hands just follow the bar down) because if I don't I have to fix the weights on both sides since they get off balance. If I at least follow the bar down from the drop it is okay enough to get my reps done and fix after.

If you use chalk that can help a bit with the hands ripping up.  I know what you mean though.  At my gym the bars' knurling is like razors.

yeah I do use chalk. Yesterday's session was fine and I didn't have problems despite forgetting chalk the first set. I think the problem was that both callouses (left and right) got ripped off when I was doing hang cleans a couple months back and then there was just never a chance to grow/develop some new ones.

Week 6  Saturday     
November 25, 2006         
              
Warm-up: Dynamic Flex      
Workout: 2x4x40m hill sprints 2mins/4mins     
Weights: Went really light and low vol. today
Powerclean 3x3 @ 185lbs <2mins rest
Full Squat 2x3 @ 245lbs 90secs rest

Notes: The runs felt fast and relaxed today. The weights were easy, as expected. Took Wed-Fri off (well, very light activity). Over ate a little probably. I felt a little dehydrated today despite drinking a lot of water—may have been from a long time in the car. Overall a good few days off and I feel ready for next week. Hips and lower back a little tight, so I will need to stretch, but everything is good besides that.

Took today off… stretched a bit. May do a warm-up a lil later. This week looks really interesting.. Tomorrow we have 6x50m from blocks in spikes + a medball circuit. Tues we have int. tempo 2x5x150 @ 12sec per 100m 4mins/8mins, Wed. max out in weight-room, Thurs. ext. tempo / maxes in weightroom, Fri. 150m/300m time trial. Looks like a nice week of overtraining, but I'm a lil excited to get some speed work finally.

a brilliant weekly plan  :barf:

cerebro - 26 November 2006 03:50 PM

Took today off… stretched a bit. May do a warm-up a lil later. This week looks really interesting.. Tomorrow we have 6x50m from blocks in spikes + a medball circuit. Tues we have int. tempo 2x5x150 @ 12sec per 100m 4mins/8mins, Wed. max out in weight-room, Thurs. ext. tempo / maxes in weightroom, Fri. 150m/300m time trial. Looks like a nice week of overtraining, but I'm a lil excited to get some speed work finally.

be caring on fri to make sure u dont pull.

lol it is a great weekly plan mort . High int. almost everyday (except for 1 day of int. tempo) after not doing any speed work at all. I am interested in seeing what happens tomorrow 6x50m from blocks when most of these kids haven't done anything faster than the intensive tempo (19.5-20.5sec 150m).

UT thanks for the advice—that's what I was thinking. I hope I don't have to run both the 300m and 150m. I may be "absent" Friday if I feel it is necessary to stay healthy, but we will see.