Elitetrack: Sport Training & Conditioning

Winning22 - 30 September 2008 11:25 PM

Why are you doing 10 meter starts?

Those were basically just an excuse to get on the track. They did help me refine my start mechanics a little though.

Nice man just do as little as possible on the track right now unless your in college.

Winning22 - 30 September 2008 11:58 PM

Nice man just do as little as possible on the track right now unless your in college.

Why do you say that?

I would like to note that for my 10m starts and 40 yard dashes performed previously the distances were accurate.

Day 50- Sub-11 in Sight - 10/5/08
Lower Body
Strength-Speed
Mag An-1
Morning weight: N/A

Rotation #1- 2 minutes between sets
59% AW REA Squat-
3 x 120 lbs (+5 lbs)
3 x 120 lbs
3 x 120 lbs

51% AW REA Squat-
3 x 80 lbs
3 x 80 lbs
3 x 80 lbs

ISO-MIO Squat Jump- (3 seconds pause)
3 x 55 lbs
3 x 55 lbs
3 x 55 lbs

ISO-MIO Squat Jump- (3 seconds pause)
3 x BW
3 x BW
3 x BW

Rotation #2- 2 minutes between sets
REA SS Cycles-
3 x 55 lbs each leg
3 x 55 lbs each leg
3 x 55 lbs each leg

REA SL GM-
3 x 45 lbs each leg
3 x 45 lbs each leg
3 x 45 lbs each leg

Alright so after nearly a week long hiatus I’m back after it! This last week was homecoming week at my school and with all the festivities it was a good week to take a little break. Today’s workout went well I feel like my explosiveness is improving. After the workout I was looking at exercises to add and / or replace REA SL GM, but I’m still not sure what I’m going to do. I started to try REA GHR but I don’t think I’m strong enough to do them correctly. I also tried some REA Hip Extensions on the 4-way hip machine and I think I may add them to the next workout.

Day 51- Sub-11 in Sight - 10/6/08
Upper Body
Strength-Speed
Mag An-1
Morning weight: 169.5 lbs

Rotation #1- 3 minutes between sets
66% AW REA Bench Press-
3 x 155 lbs (+ 5 lbs)
3 x 155 lbs
3 x 155 lbs

51% AW REA Bench Press-
3 x 115 lbs
3 x 115 lbs
3 x 115 lbs

Rotation #2- 1 minute between weight change, 2 minutes between exercises
REA Front Raise-
3 x 40 lbs
3 x 40 lbs
3 x 40 lbs

REA Front Raise-
3 x 30 lbs
3 x 30 lbs
3 x 30 lbs

REA Curls-
3 x 70 lbs
3 x 70 lbs
3 x 70 lbs

REA Curls-
3 x 60 lbs
3 x 60 lbs
3 x 60 lbs

Out of Rotation- 1 minute between sets
REA HF Abs-
6 x 5 x 25 lbs

I want to see MOAR Olympic lifts please. Get really good at the Hang Clean, Power Clean, RDL, Squat, Dead lift, Hang snatch. 

British Preparatory Circuit

Power clean - 8x135
Back squat - 10x155
Power snatch - 8x99
Front squat - 10x115
Crunches - 25
Sternum chins - 6-8

*Complete all exercises in a circuit, then rest
5 minutes. Do this twice. Setup weights so
you can use the same bar for clean/snatch
and back/front squat. (quickly take off 10k
from clean to snatch, etc)

I dont know how close to your season you are but doing a circuit lift like this really really helped me with my overall strength.

beau-zo-brehm- One of my concerns is that you are doin ga pretty high vol of REA work it seems. Those types of lifts are usually pretty “shock” intensive, like plyos. You’ve been doing them for a few weeks now and doing it for every lift on some days, and my understanding is that the benfits you see will probably dimish pretty quickly unless you plan on unloading and switching lifts soon.

Winning22- He’s doing a version of inno-sport/WGF style lifting, which isn’t really going to have room for those types of lifts. Whether he should be doing this or something else has been debated quite a bit earlier in the journal.

And you guys up in LAX seem to have this aversion to doing anything on the track in the early fall. The track isn’t going to open up and swallow you whole or something.

We dont run unless we have to scoots

00Scoots - 07 October 2008 01:21 PM

beau-zo-brehm- One of my concerns is that you are doin ga pretty high vol of REA work it seems. Those types of lifts are usually pretty “shock” intensive, like plyos. You’ve been doing them for a few weeks now and doing it for every lift on some days, and my understanding is that the benfits you see will probably dimish pretty quickly unless you plan on unloading and switching lifts soon.

In response to this I’ll outline my current template…

Day 1- Lower Body Strength-Speed (REA)
Day 2- Upper Body Strength-Speed (REA)

Day 4- Lower Body Speed (Flying Sprints)
Day 5- Upper Body Speed-Strength (RA)

Day 7- Lower Body Speed-Strength (ADA / RA)
Day 8- Upper Body Strength-Speed (REA)

Day 10- Lower Body Speed-Endurance (Longer Sprints)
Day 11- Upper Body Speed-Strength (RA)

Day 13- Lower Body Strength-Endurance (ISO)
Day 14- Upper Body Strength-Endurance (REA + ISO)

Day 17 or 18- Start back from the top

The acronyms in parenthesis indicate the main method of the workout. So while I am using the reactive method quite a bit it’s never used in consecutive sessions for the same bodyparts.

Winning22 - 07 October 2008 03:29 PM

We dont run unless we have to scoots

Given that you are a sprinter, one would assume this would be more often than not.

Enough thread derailing, however.

Beau- How often do you do performance tests (Standing long jump/triple jump, shot throw, vert, etc) in your program?

00Scoots - 07 October 2008 06:43 PM

Winning22 - 07 October 2008 03:29 PM

We dont run unless we have to scoots

Given that you are a sprinter, one would assume this would be more often than not.

Enough thread derailing, however.

Beau- How often do you do performance tests (Standing long jump/triple jump, shot throw, vert, etc) in your program?

I don’t. Almost anything I want to know I can see from my workouts because they are done at a very high intensity. I would like to get a jump pad so that I can measure my jumps easier, but I don’t have the money for that right now. All of my sprints are electronically timed however so I know exactly how fast I’m running every workout.

That said I think it will be helpful if, over the next few workouts, I get numbers for my broad jump, vertical jump, 18” depth jump, and maybe a 5-step bound.

you could just get on the grass in the fall if you trying to save your legs

premium - 07 October 2008 07:25 PM

you could just get on the grass in the fall if you trying to save your legs

I’m not trying to save my legs. I’m trying to get as fast as possible before next spring. I have been thinking about doing some barefoot grass strides to loosen up a little though.

Jump pads arent always the most accurate way to measure you vertical… and not worth for you to buy.  You can just put a ruler up on a wall or something like that.  You don’t need a lot of expensive things to train with, i know you already purchased those sparq cones, but you are just in HS you don’t need to go crazy with all this specific timing.  Especially when the only running you did was 10m.  Save your money for college is all I am saying.  Where are you training… climate wise?  Are you going to have to train inside?