Elitetrack: Sport Training & Conditioning

Monday 5/13
Afternoon:
Dynamic Warm-Up
Lateral Speed Work
Vertimax 5x5 with 4 bands at 3 notches
3X3 Snatches 30k,30k,40k
Squats 2X6 @135lbs
Glute-Ham Raises 2X12
Phisioball Sit Ups
Foam Roller

Tuesday 5/20
Afternoon:
1200m Warm-Up
Dynamic Drills
6X~300m @45s with 3min recovery on grass
4X70m Hills

Wednesday 5/21
Afternoon:
Dynamic Warm-Up
30 Minutes of PNF Stretching (yea I thought it was a bit excessive too)
6X20m Sled Pulls with 20k
3x3 Vertimax with 4 cords at 2 notches
9x1 Power Clean from Blocks @60k
3X5 Front Squats @95lbs
2x12 Glute-Ham Raises
1X12 RDL’s @35lbs
Foam Roller

Thursday 5/22
Afternoon:
Today it was my job to pace part of a mile for my man zrosh and some others at Broughton High School.  I was supposed to run the 2nd and 3rd laps in 2:11 with perfect splits, and that is exactly what I did.  The race actually didn’t feel bad at all and actually gives me some confidence as far as endurance goes, so I may try a 1500 before the summer is over.

Friday 5/23
Afternoon:
Dynamic Warm Up
Footwork, plyometrics and lateral speed drills
3X5 Vertimax with 4 cords @ 3:3 and the hand attachments at 1:1
4x2 Snatches @40k
Back Squats 3X10 @135lbs
Glute Ham Raise 2X8
RLD’s 2X10 @35lbs
Hanging Leg Raises 2X10
Phisioball Sit Ups 2X12

Saturday 5/24
Afternoon:
800m Warm Up
Dynamic Drills
6X200 @28 with 2:30 recovery
notes:had to cut the workout short because my girlfriend had a meet where she ran really well

Sunday 5/25
Afternoon:
3 Miles @ 7:30 pace
Night:
3 Miles @ 7:30 pace

Monday 5/26
Afternoon:
1X300m @35.xx
2x200m @24
2x40 flying sprint
notes:forgot to bring water so I cut the 200’s short, had planned to do 4.  The 300 was probably the best I have ever felt running one.  It is close to my pr and I felt rock solid going through the line giving me confidence for my next meet in 2 weeks.
Night:
10min bike warmup
dynamic drills
3x8 Squats @135lbs
2X12 RDl’s @40lbs
3X10 Lying Hamstring Curl
2X10 Back Extensions
2X10 Decline Sit Ups

Tuesday 5/27
Afternoon:
1000m warm up
dynamic drills
4x600m @1:42 with 3 minute recovery
4x60m hills
notes:felt good. at this point I think I may try a 1500m race this summer especially after how easy my pacing job felt last week.

had to cut the workout short because my girlfriend had a meet where she ran really well

that’s dedication right there ;D
that probably got some kudo points in the girlfriend category huh? lol
but seriously good man, good man.

thanks for the comment bro, I was thinking nobody was reading this. The funny thing is I really didn’t have to because when we got back they ended up running 4 hours of 400m races before hers.  Additionally if anyone has any training insight I would appreciate it, I am always looking to try new things.

Wednesday 5/28
Afternoon:
30 minute Dynamic Warm Up
15 minute fitness circuit
3X5 Vertimax with 4 cords @ 4:4
4x2 Snatches @40k
3X8 Squats @155lbs
2X10 Db RDL’s @35lbs
2X10 Glute Ham
2X6 Hanging Leg Raises

Thursday 5/29
Afternoon:
800m Warm Up
Dynamic Drills
8X200m @28
4x80m Hills

Friday 5/30
Afternoon:
30 Minute Dynamic Warm Up
Lateral Speed Work and Bounding
5x5 Vertimax with 4 cords @ 4:4
3X5 Power Cleans @50k
3X5 Front Squats @40k (was feeling kinda tired)
2X10 Glute Ham Raise
60 Total Reps of Assorted Abs

Nice log. It’s really enjoyable to be reading all this.

One question though?
When did you become serious about training for track? Looking at your times I’d say in between Freshman and Soph year but just asking to make sure.

Saturday 5/31
Afternoon:
1000m Warm Up
Dynamic Drills
6X300m @44,44,45,44,44,43
6X80m Hills
notes:felt real good on this workout. may do upperbody weights later today, I will update this post if I do.

in response to the question above, I got really serious about track around sopmore year but I have always enjoyed and worked hard at it.  I came into high school at 5’4’‘ 100lbs with a pr of 4:50 in the mile on a short track from 8th grade.  Freshman year I wanted to do sprints to get bigger for soccer so I ran the 100 and 200.  Since our “B” team 4x400 at the first dual meet was one person short the coach put me in it and I ran 56 in nike frees and decided the 400 was for me.  So I have been training mostly 400 but I am still very unsure of my future events, a lot of college coaches want me to move up to 800 and 1500 and others want me to stay 400 with the possibility of running the 4x100 so I’m really confused as to what direction my running will go the next 2 years.