Started training for my sophomore year in track on March 1st 2008, and have already taken part in 2 track meets - 1st being our “red/black intrasquad” meet where I ran a 12.13 in the prelims and an 11.85 in the Finals and taking 3rd place. The 2nd meet was nearly 3 weeks later where I had been ailing from a hip injury for the past week or so. I ran an 11.68 in the 100m, where I stood up straight out of the blocks and totally ganked my hip. I lost all concentration and just tried to make myself go fast instead putting myself in the position to actually do so. As for the 200m, I haven’t actually raced in that event since the 2005-2006 season. I’m supposed to be put on the 4x100 relay in these next few days, but there’s no telling what my incompetent coaches might do.
I will try to make this journal as thorough as possible, but if you have any questions feel free to let me know.
Sunday Workout: Lower Body (went relatively light and left out Limit strength exercises since I’m still recovering from Hip Injury) Explosive Strength ~ Quick Focus
Box Squat - 10@135, 10@155, 10@160, 10@160, 10@160
Length and Frequency Movements
High Bench Step Ups - 2x10 each leg w/25 pound weight in each hand
Split Squats - 2x10 each leg w/15 pound weight in each hand
Single leg hops - 3 hops every 1 second, for 20 seconds
Reactive Strength Exercises ~ Height Focus
Shock Jumps - 2 sets of 3 jumps off 33” box, landing with knees bent and keeping heels from touching the ground, absorbing the “shock” that goes through the legs
have no clue.
the false hope that maybe I’ll be able to keep a little bit of muscle mass even through the track season without sacrificing speed?
lol
I’m obsessive compulsive about my physical attributes. big downfall.
Even so, why are you doing it BEFORE clean and jerks? That makes no sense. Not only are you wasting energy that would be necessary for the much more technical lift, but you’re also tightening your pec major and pec minor right before you do an explosive overhead lift (you’re also doing too much volume IN-SEASON for upper body).
Your plan to “keep” muscle mass is quite possibly working against you.
well idk it seems easy enough for me.
maybe I’m not being quite as technical as I should be?
regardless, you’re right it’s probably working against me.
what’s your in season like?
cause mine seems to suck anus reaaal bad. haha
Also!
if you have any suggestions to what might decrease my 100m time to around 11.1-11.2 insanely quickly, they will be taken with great amounts of gratitude and thought.
Any suggestions that will lower your 100 half a second… wow.
Seems easy enough… interesting since you are using the same weight for incline press as C&J;despite doing 20 reps on IP and 8s on C&J;… I don’t know many people who have much much higher IP than C&J;. Actually, I don’t know anyone.
I don’t have a specific plan for in-season. I mainly have 2 lower body sessions and 2 upper body sessions. Lower body has doubles and singles of powercleans for both sessions, with one session having squats after. Upper body is simple: 1-2 Pushing and pulling exercises. Usually bench + rows or chin-ups and then some easy accessories. Nothing complicated.
4x100m Pickups
untimed
Accelerate to 30 meters, maintain speed from 30-60, decelerate 60-100
Block work
pretty uneventful day since it’s the day before a track meet.
My hip was feeling gracious today so hopefully it’ll stay like that for tomorrow.
My coach wants me to run the 4x400 relay. unfortuneatly I haven’t run the 400 in an official race since the 6th grade, so I’ll probably be finding someone more experienced to fill the void.
on another unfortunate note,
I will no longer be competing this season after an altercation with 2 of my coaches.
My body couldn’t keep up with the training, my health was getting worse and neither of them seemed to understand or care or both so I decided to call it quits.
I will however continue to post on this training log for days, weeks, months and years to come
