Elitetrack: Sport Training & Conditioning

30lbs for 15lbs why such light weight.

July 28, 2008

1a.  Hang close grip snatch 4x3= 135
2a.  Barbell 1 leg squat (each leg) 4x8= 135
Tempo 2:0:1:0

4 way core 25s each

3x10
Crunch
L Overs
Throw Downs
V ups

July 29

1a. Standing barbell overhead press 4x5= 135
2:0:1:0
90s rest

1b. Pull ups (neutral grip) 4x5
2:0:1:0
90s rest

1a. DB bench press 5x15= 30
2:0:1:0
90s rest

1b. Low cable row to neck 5x15= 3 plates
2:0:1:0
90s rest
Back hyper with twist

July 31, 2008

1a.  Hang close grip snatch 4x3= 115
2a.  Barbell 1 leg squat (each leg) 4x8= 115
Tempo 2:0:1:0

Superman x30s
3x10
Med ball crunch
Med ball touch (side to side)
Back Hypers

Had food poisoning the last week so I only got a couple workouts in.

Wednesday, August 6

1a. Snatch grip standing on a 4” plate deadlift 4x4= 85k- Tempo 2:0:1:0 - 2 minutes rest
1b. Hang snatch from above the knee 4x4= 52k - 2 minutes rest
1a/1b - Superset

2a. Front squat 7x3= 60k, 65k, 70k, 75k, 80k, 85k, 90k - 2 minutes rest

Thursday, August 7

1a. Push press 4x3= 60k - Tempo 3:0:1:0
1b. Weight chin ups 4x3 - 90s rest
1a/1b - Superset

2a. DB fly 3x5= 25 - Tempo 3:0:1:0
2b. 30 degree Lateral Raise 3x5= 15 - Tempo 2:0:1:0 - 90s rest
2a/2b - Superset

3a. Tricep ext. 5x6 - Tempo 3:0:3:0
3b. DB Hammer Curls 5x6 - Tempo 3:0:3:0 - 90s rest
3a/3b - Superset

Monday, August 11

1a. Snatch grip standing on a 4” plate deadlift 4x4= 85k- Tempo 2:0:1:0 - 2 minutes rest
1b. Hang snatch from above the knee 4x4= 52k - 2 minutes rest
1a/1b - Superset

2a. 1 legged cable squat 1x21 - 2 minutes rest

Tuesday, August 12

1a. Push press 4x3= 60k - Tempo 3:0:1:0
1b. Weight chin ups 4x3 - 90s rest
1a/1b - Superset

2a. DB fly 3x5= 30 - Tempo 3:0:1:0
2b. 30 degree Lateral Raise 3x5= 15 - Tempo 2:0:1:0 - 90s rest
2a/2b - Superset

3a. Tricep skull crushers 5x6= 75 - Tempo 3:0:3:0
3b. DB Hammer Curls 5x6= 30 - Tempo 3:0:3:0 - 90s rest
3a/3b - Superset

Wednesday, August 13

Seagrave warm up
5x 5 consecutive hop - 1-2 minutes rest between

Thursday, August 14

1a. Snatch grip standing on a 4” plate deadlift 4x4= 85k- Tempo 2:0:1:0 - 2 minutes rest
1b. Hang snatch from above the knee 4x4= 52k - 2 minutes rest
1a/1b - Superset

2a. Front squat 7x3= 60k, 65k, 70k, 80k, 85k, 90k, 95k - 2 minutes rest

Friday, August 15

1a. Push press 4x3= 60k, 71k x 3 - Tempo 3:0:1:0
1b. Weight chin ups 4x3 - 90s rest
1a/1b - Superset

2a. DB fly 3x5= 30 - Tempo 3:0:1:0
2b. 30 degree Lateral Raise 3x5= 15 - Tempo 2:0:1:0 - 90s rest
2a/2b - Superset

3a. Tricep skull crushers 5x6= 85 - Tempo 3:0:3:0
3b. DB Hammer Curls 5x6= 30 - Tempo 3:0:3:0 - 90s rest
3a/3b - Superset

Monday, August 18

Track Workout

Seagrave Warm up - 6:00 AM
2x4x40m sled pulls

Weightroom Workout - 1:30 PM

1a. Snatch grip standing on a 4” plate deadlift 4x4= 85k- Tempo 2:0:1:0 - 2 minutes rest
1b. Hang snatch from above the knee 4x4= 52k - 2 minutes rest
1a/1b - Superset

2a. Front squat 7x3= 60k, 70k, 80k, 85k, 90k x 3 - 2 minutes rest

Tuesday, August 19

Track Workout

Seagrave Warm up - 6:00 AM
2x500m @ 400 PR +:20 at the ¼ - 15:00 rest

Weightroom Workout - 1:30 PM

1a. Push press 4x2= 80k - Tempo 3:0:1:0
1b. Weight chin ups 4x3 - 90s rest
1a/1b - Superset

2a. DB fly 3x5= 35 - Tempo 3:0:1:0
2b. 30 degree Lateral Raise 3x5= 20 - Tempo 2:0:1:0 - 90s rest
2a/2b - Superset

3a. Tricep skull crushers 5x6= 85 - Tempo 3:0:3:0
3b. DB Hammer Curls 5x6= 30 - Tempo 3:0:3:0 - 90s rest
3a/3b - Superset

Wednesday, August 20, 2008

Track Workout - 6:00 AM

Seagrave Warm up
6x200m @ :37 - 2:30 rest

no grass running? Foolish. That is the secret.

How is that foolish? I’ve never heard of sprinters sprinting on grass. Cross country runners yes but sprinters shouldnt they run on an even surface?

Winning22 - 20 August 2008 12:27 PM

How is that foolish? I’ve never heard of sprinters sprinting on grass. Cross country runners yes but sprinters shouldnt they run on an even surface?

He’s joking,many people want to start training on grass since all the JAM are killing in the OL games. Thats the secret to BOLT WR’s!! Many sprinters do most of there gpp training on grass, easier on the body.

Winning22 - 20 August 2008 12:27 PM

How is that foolish? I’ve never heard of sprinters sprinting on grass. Cross country runners yes but sprinters shouldnt they run on an even surface?

Apparently you don’t know much about the Jamaicans.  Anyways, grass helps reduce the likelihood of injuries due to stress fractures.  I use it for a tempo endurance relay workout for most of the season.

I’ll warm up on a field turf and I’ll run my hills on grass.  I try to stay off that track as often as I can prior to more specific workouts.  Occasionally I’ll run on a golf course or park and I’ll run the times instead of the distance.  Jamaica didn’t invent running on grass, most programs do that.  It’s smart.

I have trained a lot on grass in the past since i normally just have rugby fields avaiable and it feels great, much better than a track.

Thursday, August 21

Track Workout

Seagrave Warm up - 6:00 AM
3x4x hill runs [sprint up/walk down] - 4:00 rest

Weightroom Workout - 4:30 PM

1a. Snatch grip standing on a 4” plate deadlift 4x4= 65k- Tempo 2:0:1:0 - 2 minutes rest
1b. Hang snatch from above the knee 4x4= 43k - 2 minutes rest
1a/1b - Superset

2a. Front squat 7x3= 43k, 53k, 63k, 68k, 73k x 3 - 2 minutes rest

Hey, I know you know what your doing but when do you plan to peak for indoor or is this all set towards outdoor? Your trainning that is? Because you are starting to run still a little early yet.