Elitetrack: Sport Training & Conditioning

Thurs 6/28

lying leg pedal, jog/walk 6 min (including skill session on arms during walking segments), 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

split snatch  warm-up 1x3 @ 133 lbs  target 3x3 @ 173 lbs

hang snatch 3x3 @ 153 lbs

*used 5:00 rec. b/n sets & 6:00 rec. b/n exercises

hurdle hops (unresisted, consecutive, 4'9" spacing, 39" height)  5x6 w/ 2:15 rec.

dynamic & static stretching  12 min.

notes: slightly lethargic coming in, but felt good as things progressed. I am mentally jumps-ready...just have to get the bodyweight down. hung 8-12 lbs. behind Edwards today. 

Fri 6/29

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

2x55m builds

general strength circuits 3, 5, and 3 again (15-30 sec. rec. b/n exercises & 3:00 rec. b/n sets):

Circuit3: 1. deep SL squats (pistols) 5 reps each leg 2. compass jumps 20 contacts 3. mountain climbers 15 to each side 4. twist high step-ups 10 reps each leg 5. cossack extension 12 leg exchanges 6. twist lunges 20 total contacts 7. treadmills 15 reps each leg 8. walking lunges 20 total contacts 9. lateral pogos 12 each direction 10. low walks-forward 20 total contacts 11. duck walks-forward 16 total contacts

Circuit5: 1. 15 push-ups w/ alt. leg support 2. 20 sec. prone elbowstand stabilizer 3. 20 crunches 4. 45 sec. Capoeira 5. 20 mountain climbers 6. 20 sec. left handstand stabilizer 7. 15 lying leg lifts 8. 45 sec. Capoeira 9. side slide 10 each direction 10. 20 sec. right handstand stabilizer 11. 15 twist crunces 12. 8 burpees w/ push-up 13. 10 hop-squats 14. 10 each leg stand stationary rhythmic 1st phase TJ w/ sweeping single arm 15. 70 sec. seated progressive recline 16. 45 sec. Capoeira 17. 8 walking lunges 18. 10 sec. left hand & rt. foot prone stabilizer, 10 sec. right hand & left foot prone stabilizer 19. 15 supermans

Circuit3: 1. deep SL squats (pistols) 5 reps each leg 2. compass jumps 20 contacts 3. mountain climbers 15 to each side 4. twist high step-ups 10 reps each leg 5. cossack extension 12 leg exchanges 6. twist lunges 20 total contacts 7. treadmills 15 reps each leg 8. walking lunges 20 total contacts 9. lateral pogos 12 each direction 10. low walks-forward 20 total contacts 11. duck walks-forward 16 total contacts

dynamic & static stretching  12 min.

notes: probably the best I've ever felt doing circuits. was sleepy and reluctant to start the workout coming into it, but felt very good throughout. wasn't winded, and was ready to jump into the next station every time. balance still very good, esp. on the high wall twist step-ups. could pause up there forever, it seemed. 8 burpees w/ push-up I liked for the first time.

Sun 7/1  jumping session

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

2x55m builds

3 x 14-step approach preceded by 4 step walk-in

3 x 1st phase passing from 14-step approach preceded by 4-step walk-in 

5 x 14-step approach TJ's preceded by 4-step walk-in: 44'3", 44'3", 45'0", 44'5", 45'3"

1 x low-speed shorter approach TJ (demonstrated for the guest Red Bull ladies  :smug_b: ) *no measurement taken

dynamic & static stretching  12 min.

notes: it's been a good while since I'd last done TJ's in practice, so I wasn't as sharp as I could have been. I'm still not going for it. if I go for it, I can go bigger I think. things felt pretty good considering I'm not so lean right now. I was perfect on the board w/ 4 out of the 5 jumps. this is new to me, b/c I always foul. wanted to work on that accuracy today, and it worked. the gals liked this thing called triple jump, and then they saw off in their redbullmobile. 

Mon 7/2

lying leg pedal, jog/walk 6 min w/ TJ phase rehearsal, 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

power clean  warm-up 1x4 @ 177 lbs  target 3x3 @ 231 lbs

bench  warm-up 1x5 @ 155 lbs  target 3x3 @ 199 lbs

*used 5:30 rec. b/n target sets & 4:00 rec. after warm-up sets & b/n exercises

--6:30 rest--

6x60m relaxed w/ walk-back rec. + 30 sec. (done on indoor track, in spikes)  *felt very good again

dynamic & static stretching  12 min.

notes: didn't care to work out, but once I was doing it, it was good. clean is getting easier, and I may jack up those values soon. strides were smooth yet strong. 

Thurs 7/5

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

2x55m builds (faster than usual)

5x60m @ 100% w/ 6:30 rec. (used walk-in start on all)

dynamic & static stretching  12 min.

notes: late workout 11:00pm-12:30am. sprinting at night can be exhilarating. first 60m sprint was very fast. the rest were also fast. I missed yesterday's workout, but I'm not going to sweat it. it is very much like tomorrow's. 

Fri 7/6

lying leg pedal, jog/walk 6 min w/ TJ phase rehearsal, 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

split snatch  warm-up 1x3 @ 133 lbs  target 2x3 @ 163 lbs, 1x3 @ 173 lbs

hang snatch  1x3 @ 153, 1x3 @ 158, 1x3 @ 153 lbs

*used 5:30 rec. b/n target sets & 4:00 rec. after warm-up set

--14:00 rest--

hurdle hops (unresisted, consecutive, 5'0" spacing, 39" height)  5x6 w/ 2:15 rec.

--6:30 rest--

6x60m relaxed w/ walk-back rec. + 30 sec. (done on indoor track, in spikes)  *felt decent

dynamic & static stretching  12 min.

notes: didn't feel very powerful today on weights. legs felt heavy going into hurdle hops...I messed up the first set and busted up a hurdle. then I got serious and returned to sharpness. 60's were reserved at first, then got zippy by the late rounds. beach circuit tomorrow...we're looking at 95 degrees and sunny. 

Sat 7/7/07

beach warm-up  25 minutes

beach circuit

notes: hot out. we skimmed it down a bit and took it at a more relaxed pace. it was still good. fitness level is in place.

Mon 7/9  Kangaroo Track Club Triple Jump Summer Camp Day 1

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

3 x 5-7 step approach 1st phase passing *filmed

~9 x longer approach 1st phase passing *filmed

dynamic & static stretching  12 min.

notes: I'm putting the Edwards training on hold for 2 weeks. It's time again for the TJ summer camp with Hugo. This is gonna be fun! I was super charged during the warm-up. 1st phase work was OK, but I need to be taller through departure and flight (hips were behind a bit). Also, I need more relaxation. Muscle elasticity could be better, and that will come if I leave the max strength weights alone for a couple of weeks, and go with the speed. Other than that, I was pretty good.   

277 lb. power clean

I see the 9 months off was sufficient rest . . .

Oh, haha! This was actually from this past winter. Mike got me to it, before an old injury came back to bite me. I just wanted to put the number in the journal, because it was a sweet memory. 

Rest can do that for you, though. I hit my previous PR 2 winters ago, 253 lbs, day 1 back, after about a month and a half off altogether.

There had been a lot of training since the Edwards experiment, which I haven’t put in the journal.

Nothing now.

My entire mission will now be to train for the long jump, only so I can drop a 24 foot jump in practice next year, and make a cocky kid I coach bear witness to the deed lol!

Thanks for perusing my entries.

I have perused before. This is now my third and final name. Was D3 and CW, but once Mike let me blog, he thought it best to use my full name. Glad to see you back in the forum.

saltojump5 - 08 May 2008 11:15 AM

Oh, haha! This was actually from this past winter. Mike got me to it, before an old injury came back to bite me. I just wanted to put the number in the journal, because it was a sweet memory. 

Rest can do that for you, though. I hit my previous PR 2 winters ago, 253 lbs, day 1 back, after about a month and a half off altogether.

There had been a lot of training since the Edwards experiment, which I haven’t put in the journal.

Nothing now.

My entire mission will now be to train for the long jump, only so I can drop a 24 foot jump in practice next year, and make a cocky kid I coach bear witness to the deed lol!

Thanks for perusing my entries.

LOL!

Chad Williams - 08 May 2008 11:34 AM

I have perused before. This is now my third and final name. Was D3 and CW, but once Mike let me blog, he thought it best to use my full name. Glad to see you back in the forum.

Ha! CW, I never made the connection. I’ve been reading your blog. I love it, especially the insights into tapering for conference and going with your gut. I’ve messed that up in the past, and want to get that right...having it all come together. So have your hamstring and adductor healed yet from your go at it?

Winnesota - 08 May 2008 08:45 PM

saltojump5 - 08 May 2008 11:15 AM

Oh, haha! This was actually from this past winter. Mike got me to it, before an old injury came back to bite me. I just wanted to put the number in the journal, because it was a sweet memory. 

Rest can do that for you, though. I hit my previous PR 2 winters ago, 253 lbs, day 1 back, after about a month and a half off altogether.

There had been a lot of training since the Edwards experiment, which I haven’t put in the journal.

Nothing now.

My entire mission will now be to train for the long jump, only so I can drop a 24 foot jump in practice next year, and make a cocky kid I coach bear witness to the deed lol!

Thanks for perusing my entries.

LOL!

LOL!!

saltojump5 - 09 May 2008 12:20 AM

Chad Williams - 08 May 2008 11:34 AM

I have perused before. This is now my third and final name. Was D3 and CW, but once Mike let me blog, he thought it best to use my full name. Glad to see you back in the forum.

Ha! CW, I never made the connection. I’ve been reading your blog. I love it, especially the insights into tapering for conference and going with your gut. I’ve messed that up in the past, and want to get that right...having it all come together. So have your hamstring and adductor healed yet from your go at it?

Yeah, they seemed to have healed. It is my knee that is giving me the most trouble. I had osgood as a youngster and I hit my knee pretty hard in the fall. It held up for the meet but it set me back pretty good. I was on my ass for about 2 weeks nursing it and I finally feel like it is back to around 80-85% or so. So, the goal is to get back into shape make it an annual thing and this time be a little more prepared for it.