Elitetrack: Sport Training & Conditioning

Wednesday AM (Upper Body ME):
Mobilizations/Activations
A)  Bench Press—7x1 >90%1RM—185, 190, 195, 200, 200, 200, 200
B1) DB OH Push Press—3x7—45, 50, 50
B2) DB Row—3x7—45, 50, 50
C1) Towel Pullup—3x6*
C2) Front Tuck Lever—3xMax Time

Wednesday PM (Shock):
Mobilizations/Activations
A) Bounding—3x25yd
B) OH Med Ball Stomps—4x6
C) Broad Jump Bounds—4x5
D) 10m Sprints—10
Foam Rolling

Today was outstanding.  Pretty sure that’s the heaviest I’ve ever pushed in my life.  Was a bit questionable going into the session, too, as I’d not straight bar benched since December of 2007.

Felt pretty damn tired today as I’ve spent about 16 hours sandbagging the past few days.  For those of you who are in the flooded areas throughout the Midwest, I wish you the best of luck in the coming days. 

Thursday PM (Regeneration):
Foam Roll/Mobilizations/Activations.
Prehab Circuit
2x Through:
Glute Bridge—15
Press Downs—15
Hollows—15
Rovers—15
Wall Slides—15
Eccentric Calf Raise—10*
Scap Pushup—15
Face Pull—15
X-Over Step Up—15
Glute March—10*

2000m of Extensive Tempo Running.  Barefooted.

Your training now seems drastically different from your training before. As I recall you had been following a modified Joe Rubio training outline. Though you have explained that you’re now focusing on the 800, how come you are doing barely any aerobic running? Do you think a distance base is needed for an 800m runner? I am just curious because I followed your training from before and wanted to know why you have changed your philosophy on distance training. I focus on the 800m too but and put in about 70 miles a week but have thought about going more to a speed/power focus. Thanks in advance.

Actually, this is merely how I’m going about things during the between season transition period.  I’m currently preparing an article/a series of blog posts that will go into a great deal of detail in answering your question.  That said, now that XC is a lesser focus I can afford to take more time and focus solely on strength and power development (something that is tough to do whilst concurrently training with endurance modalities) in the “Off-Season” before putting a primary focus on conditioning. 

Over time, I’ve begun to think people are too volume dominant (myself, too) in the off season, and would like to see that bottom line in the log read 70, 80, 100, or whatever instead of developing qualities that will improve performance further while reducing the risk of overuse injury (equals greater consistency and improved performance in the long term).  I certainly am an advocate of the training that I have used previously (and currently), but I’m making a few tweeks that may help—some backed by data, some by experience, and some backed by instinct.  I’ll try and get that first blog post up shortly, so keep a lookout on the front page. 

As far as training for Friday:

None to speak of.  Tossed sandbags all day.

Saturday (ME Lower Body and Shock):
Foam Roll/Mobilization/Activation
A) Box Jumps—4x6
B) Snatch Grip Deadlift—7x1@90%—255, 275, 275, 285, 275, 275, 275
C) Clean Pull—6x3@45%—95
D1) Manual Glute Ham—4x6
D2) L-Sit-4xMax Time

Felt pretty strong today.  My grip gave at 285.  A bit frustrating as I know I had a lot more in my legs.  Hamstrings/gastrocs are rocked from the manual GHRs.

Saturday AM (Upper Body RE):
Foam Roll/Mobilization/Activation
A1) CG Low Incline—4x6-135, 135, 135, 145
A2) CG Chins—4x6-15, 25, 25, 30 of external load
B1) Bent Over DB Row—3x10—45, 45, 50
B2) Seated DB Clean—3x15—10, 10, 10
C1) Landmine—3x6*—10, 20, 20#
C2) Dragon Flags—3x5—BW

Not too bad of a session.  Felt really strong and fast on most of it, especially the chins.  Off to huck some sandbags.

Sunday PM:
25 minute pool run. 

Monday AM:
Extensive Warm up
Mobilization/Activation

Depth Jumps—3x5
SL Triple Jump—2 sets*
Hurdle Hops—3x3
3(3x30m w/20m Fly)

Monday PM:
Mobilization/Activation
A1) Power Clean—3x3 @ 85%-150, 155, 160
B1) Box Squat—6x2 @55%-125
C1) RDL—3x3-215, 225, 225
C2) SB Roll out—3x10
D1) SL Squat—4x5-20 pounds external load

Tuesday AM:
2x Med Ball Circuit:
Slams—5
Scoops—5
OH Throw—5
Push Throw—5
Drop Catch RDL—10
Adductor Throw—5*
Abductor Throw—5*

Then:
6x100m Extensive Tempo

Repeat once more. 

5 minutes of pool running.

Wednesday AM (ME Upper Body):
Medium Week
Mobilization/Activation

A1) Bench Press-5x1-205, 205, 210, 210, 210
B1) 1 Arm BB Push Press-4x4
B2) 1 Arm Row-4x4
C1) Towel Pullup—2x6*

PB in the bench again.  My usual training place is closed on account of the flooding, so I had to do this at home.

Wednesday PM:
Extensive Warm up
Mobilization/Activation

Bounding—3x25yd
Kneeling Med Ball Stomps—4x6
Broad Jump Bounds—4x5
10m Sprint—8

I felt very powerful today.  About 4.5 stides per 10m run.  I’d love to work it down to much less than that.

Thursday PM: Regeneration.

2x15 of
—Glute Bridge
—Band Press Downs
—Rovers
—Behind Neck Pulldowns
—Eccentric Calf Raise
—Scap Pushup
—X-Over Step-up
—Face pull w/external rotation.

1600m of extensive tempo.

Friday: 

Cleaned up some of the aftermath of the flooding.  Tore up the floor of our office and tossed a bunch of furniture, etc. 

Saturday AM:
A bunch more flood clean up.

Saturday PM:
Foam Roll/Activation/Mobilization

A1) Snatch Grip Deads—5x1—275, 295, 295, 295, 295
A2) Broomstick Mobilization. 
B1) Clean Pull—6x3 @ 40%—95#
C1) Manual GHR—3x6
C2) Reverse Crunch—3x12

I have done a poor job as of late with nutrition and sleep.  I shall up my game! 

Sunday AM:
Foam Roll/Activation/Mobilization

A1) Close Grip Low Incline—3x5—145
A2) Close Grip Chin up—3x5—25, 35, 45
B1) Bent Over DB Row—4x6—60#
B2) Seated DB Clean—4x8—10
C1) Land Mine—25+Bar—3x5*

We’re now entering a very high volume week of fun, and we’ll have a nice deload next week before I begin to start working on conditioning a bit. 

Monday AM (Shock and Sprint):
Extensive Warm up

Depth Jumps—5x5
Single Leg TJ—4 sets each leg
Hurdle Hops—5x3

4 sets of 3x30m w/ 20m fly zone. 
Foam Roll

Worked at track camp for the next few hours. 

Monday PM (Lower Body DE):
Mobilization/Activation

A1) Power Clean—5x2—165, 175, 185, 185, 185
B1) Box Squat—10x2 @ 60%—135
C1) RDL—4x4—205, 225, 225, 225
C2) Ab Dolly—4x10
D1) Single Leg Squat—6x5—20# External to a low box.

Tuesday:  Regeneration.

Here, I wasn’t really organized, and instead just counted the strides, drills, and my coaching in the weight room at track camp.  I honestly love working with all of these young kids, and really love the unscrewedaroundwith movement patterns as well as how easily they can change with a bit of cuing.  It’s a lot of fun.

Wednesday AM:  Upper Body Max Effort.
Mobilization/Activation

A1)  2 Board Press—9x1—205, 210, 210, 210, 210, 210, 210, 185, 185
B1)  1 Arm DB OH Push—5x5—45, 50, 55, 55, 55
B2)  1 Arm DB Row—5x5—Same as above.
C1)  Neutral Grip Pullups—3x6

Wednesday PM:  Shock/Sprint

31.5 miles last week. 

Monday:  5 miles w/4x2 minute pickups.
Tuesday: 
A1) Front Squat—10x3
B1) Feet Elevated Pushup—3x10
B2) Bent over DB Row—3x20*
C1) Sledge Strikes—3x10*
C2) OH Lunge Walk—3x10*
C3) 1 Leg Anterior Reach—3x5*

4 miles.

I have recently made my journey back up to 7000 feet.  Training has been going quite well.  I am in my second “foundation” phase.  The first was similar to the following one, but a bit less emphasis on drills and such. 

Monday AM:  Dynamic W/U+4 miles (25:43)+4x60m @ ~400-800m speed. 
Monday PM:  Dynamic W/U+4 miles (24:17)+3x3x50m w/20m fly in 2’ btw reps, 4’ btw sets.

Tuesday AM:  Recovery Day:  Dynamic W/U+4 miles eassy (29:15)+10x100m @3kish barefoot+GS Ally (12, 10) and Killamanjaro MJ series (2x10)

Wednesday AM:  10 minutes+Dynamic W/U
MedBall:
2x
Reverse Lunge+Press—10
RDL Drop/Catch—10
Russian Twist—10*
Circle Squats—5c,5counter
Slams—5

4x(400, 400, 200) @3k w/75” recovery
(67, 71, 35)(72, 72, 34.5)(71, 72, 34.5)(70, 72, 34.5)
I was kinda all over the place, but it was much better than I expected being my first session back up here. 
10 minute run.
3x30-30-30m gear shifts.  I had four on the schedule but I was a bit sore from the SD on Monday, so I kept it at three. 
5 Minute cooldown. 

Wednesday PM: Strength
BB Complex Warmup
A)Power Clean From Knees—5x2—135, 165, 165, 175, 175
B)SG Deadlift—6x3—225
C1)Bulgarian SS—3x7—50  
C2)NG Pullup—3x7

Foam Roll. 

Thursday AM: Dynamic w/u+3 miles (22 minutes)+10x100m @ 3k barefoot. 
Hurdles—SPB-2x6
-Constant Lead Leg
-Alternatating Lead Leg
-Lateral Straight Leg
-Lateral Bent Leg
-Backwards
-Forward Multi-Direction
-Lateral Step/Squat
-Static Around the World

Verdun—2x12m
-Deep Walking Forward
-Deep Walking Lateral
-Deep Walking Backwards
-Squat/Switch
-Duck Walk Heels
-Duck Walk Heels (toes out)
-Duck Walk Heels Toes
-Lunge Extension Walk

Thursday PM:
Dynamic W/U+4 Miles (12:40+12:20=25:00)
4x60m @400-800m

GS ADAM (12, 10)
MJ Rudiment (10, 10)

Friday:  Tissue Quality

Saturday AM:  Dynamic W/U+4 miles easy (25:45)+4x60m @ 800. 
Multi-Jump (San Fran)
    2x20s on, 20s off on slight uphill dirt. 
-Rapid Fire
-Hammer Hops
-Ski Jumps
-X-Jumps
-Lateral Hammer Hops (10, 10)
-Lateral Ski Jumps
-Lateral X-Jumps

Saturday PM:
10 Minutes Easy, Dynamic W/U+2x10 minutes w/3’ off at Buffalo Park at AT+10 Minutes

Made it about 100m past the 1.75 mile mark.  Not too bad for my first AT back at altitude. 

Multi-Throw-
Hop+Backwards Scoop—6x1
Forward Scoop w/Jump—6x1