Elitetrack: Sport Training & Conditioning

Monday Dec. 18.:

Dynamic warm up
50+ contacts of box jumps with 10lb med ball(1/2 both legs, and 1/2 single leg contacts) (feels good).
4 sets of 10 one leg jumps off box, jumping as high as possible.

Hypertrophy weight circuit:  I do three exercises doing one set of 10 and moving to the next with no rest, then rest 1 minute and 30 seconds then repeat it twice to complete 3 sets of 10.

Circuit 1
lat pulls 3 sets of 10 at 70%.
parallel squat 3 sets of 10 at 70%=265
body curls 3 sets of 10.

Circuit 2
incl. bench 3*10 at 55lb dumbells
supine single leg curls on a ball 3*10
supermans 3*10

Circuit 3
seated rows 3*10 at 130
power clean 3*10 at 195
stability ball crunches 3*30

Core circuit repeat 2 times with no rest:
legs throws -20
supermans -15
stability ball crunches -20
12lb med ball side to sides 2-0
stability ball pushups -15
med ball counts -10
12lb med ball crunches -20
back extensions w/25 lbs -10
alternating v-ups 20

Cool down on bike for 10 minutes, then stretch.

Tuesday Dec. 19th:

Warm up:  jog 1 lap, 10 leg swings each way, scissors, 10 iron crosses, 10 scorpions, sprint mechanics that take 15 minutes.

2*300 meters at 46 seconds with 2 minute recovery,
3*200 meters at 28 seconds with 2 minute recovery.  (I don't like sprinting, but I just have to run these good to jump good).

2 lap cool down and strech.

About me:
6 foot 1 inch tall
168 lbs
Triple Jump goal= 48 to 50 feet(no number dictates me this year).
100 meters= 11.6 and unders fine.

Bests from last year:  verticle jump 34".  Standing long jump 10 feet even.  Never done any other testing except for weights but those change all the time.  I just need to squat 355 (which I already can) and power clean 270 ( I can clean 260 right now, so I'll end up over achieving there in 2 or 3 weeks). 

Wednesday December 20th.

Dynamic warmup (15-20 minutes).
10*60 meter steep hills @100% effort; 2 minute recovery between.  (Speed was consistant, not more than 8 tenths of a second slower on any).

Weighted Jump circuits:  I go thru list making 1*10 with no rest, then 2 min. recovery then go thru the list again with no rest making it 2*10.

Box jumps- 2*10
plate pushups- 2*10
Step Ups 2*10- each leg (100lbs.)
One arm med ball pushoffs- 2*10
Walking lunges 2*10- each leg (70lbs)
Alternating one arm pushoffs- 2*10
Lunge jumps- 2*10 each leg (45lbs)
Clap push ups- 2*10
Lateral bench hops- 2*20 seconds

Core circuit:
leg throws 2*20
supermans 2*15
stablilizer ball crunches 2*20
side to side w/med ball 2*20
stabilizer ball push ups 2*15
med ball counts 2*10
back extensions 2*10
alternating v-ups 2*20

Cool down 5-10 minutes
Stretch

Thursday December 21st.

Dynamic Warm up:  Jog 1 lap, 10* leg swings each leg and way, hurdle mobility, 10* Iron crosses, 10*Scropions, Sprint Mechanic drills (15 minutes).

Double leg jumps for distance 2*20 meters
5 tuck jumps into 40 meter accelerations (3*)
5 tuck jumps into 30 meter bounds (3*)
5 hurdle hops into 30 meter bounds into 20 meter accelerations (3*)
5 push ups into 20 meter accelerations (3*)

Jumpers 20 meters continuous: 15lb med ball above head doing…
A skip forward
A skip backward
Duck walk
Backward run
...repeat 3 times

Rhythm drills/hop phase drills
8*50 meters

10* wall pushes working on accel mechanics

cool down 5-10 minutes
stetch

Friday December 22nd:

Dynamic warm up: 30 minutes

Weight circuit same as Monday December 18th.
Core circuit 2* same as Monday also.

Cooldown
stretch

Saturday December 23rd:

Warm up:  Jog 1 lap, leg swings 10* all ways, hurdle mobility, scissors 10*, sprint drills (15 minutes).

Each jump is small range of motion and below the hip (this is in Boo's DVD called the explosive drills or whatever for the jumps events, my coach thought it would be good to do these this year; also your hips are literally dead, they feel insanely strong after performing this long jumping workout).

4* laterals, each leg (20 meters)
4*medials, each leg (20 meters)
4* left leg (30 meters)
4* right leg (30 meters)
4* R-R-L-L (30 meters)
4*R-L (30 meters)

4* 5 Hurdle hops
4* Drop jump into 5 Hurdle hops
10* Drop jump into long power jump for distance
3* 30 stadium stair jumping alternating each leg on rows.

6*100 meter jog backs: ran all between 12.8 seconds to 14.1 seconds.

Cool down 5-10 minutes
stretch

your poll won't let me vote

You can vote now, if you'd like.  I unlocked it.

Did a lot of stuff leading up to now… So… I'll just start where I am now today.

Wednesday, February 14, 2007:

Warm up: jog 1 lap, leg swings, hurdle mobility drills(10 minutes)

10* 100 walk backs.  Ladder up and down running from 14 seconds to 11 seconds.

Max Strength circuit:  5 sets of 3 reps at 95%.
Front Squats- 255 lbs.
Seated Rows- 150 lbs.
Single leg ham curls- 110 lbs.
Incline press dumbells- 70 lb dumbells each
High Clean Pulls- 235 lbs.

Cooldown:  on bike for 7 minutes.  Stretching.

how can u do 5x3 at 95%?

Good question.  At the beginning of the meso cycle we do 6 sets of 5 reps at 80 to 85%.  And work up from their doing two lifting sessions a week.  This is the third week.  So as I lift heavy weight I get stronger right?  So the so called old 95% is actually 85 to 90 depending on much stronger, due to adaptation, I got during those three weeks.

Thursday, February 15th, 2007:

AM:  Bounding (power/speed).  2 to 3 min. rest between sets.
2*20 meters- right leg
2*20 meters- left leg
4*40 meters- right, right, left, left.....
5*40 meters- alternating right and left.
7* STJ.

Afternoon:  Warm up lap, leg swings, sprint mech. (15 minutes).

8*80 meters in and outs.  80 to 90 percent effort.
8*40 meter relays at 85 percent effort.

ab circuit = 300 reps total with and without med balls.
cooldown on bike for 10 minutes.

agentwinburn8604 - 15 February 2007 10:20 PM

Good question.  At the beginning of the meso cycle we do 6 sets of 5 reps at 80 to 85%.  And work up from their doing two lifting sessions a week.  This is the third week.  So as I lift heavy weight I get stronger right?  So the so called old 95% is actually 85 to 90 depending on much stronger, due to adaptation, I got during those three weeks.

damn i wouldnt even come close to ever doing 6x5 at 85%, thats a 100% effort.

utfootball4 - 15 February 2007 10:57 PM

damn i wouldnt even come close to ever doing 6x5 at 85%, thats a 100% effort.

I've done it before but it was during a squat cycle and it was almost certain that my max at the time of the workout was actually higher than the max that the %s were based off of.

If you look at the Smolov cycles for example, it prescribes what would seem to be impossible %s.

Having said that under normal circumstances I'd never try 6 x 5 @ 85%.

mike - 16 February 2007 12:13 AM

utfootball4 - 15 February 2007 10:57 PM

damn i wouldnt even come close to ever doing 6x5 at 85%, thats a 100% effort.

I've done it before but it was during a squat cycle and it was almost certain that my max at the time of the workout was actually higher than the max that the %s were based off of.

If you look at the Smolov cycles for example, it prescribes what would seem to be impossible %s.

Having said that under normal circumstances I'd never try 6 x 5 @ 85%.

thats one reason why i never did the russ squat cycle bc those %'s were high for the reps.

Friday, February 16, 2007:

Warm Up:  Bike for 10 minutes.  Then just did some intense bike workout that I don't want to type out.  It lasted 20 minutes total.

Max Strength:  5 sets of 2 reps.  1 set of 10 reps at 70%.

Front Squat: 265lbs.
Seated Rows: 160 lbs.
Single Leg Ham curls: 120 lbs.
Incl. Press: 70 lb db
High Pull Clean: 245 lbs.

Ab circuit- 300 reps total.