Elitetrack: Sport Training & Conditioning

After sitting out around 4 weeks with a pulled hamstring, I am finally comingb ack wiht full training starting tomorrow, Monday December 22nd. In Ohio our high schools have no official indoor season but there are a lot of indoor meets, so I am not setting myself to peak at these meets sicne they are in essence, have little importance except for charting my progress with competition, so my training is geared specifially towards the outdoor season.

monday 12/22/03 (dad's birthday)

Warm up
Sprint Drills

2x250m
1x200m

Weights-Bench Press-4x5-55-60-65-50 (%'s of all my lifts this session)
Squat- 4x5(" ")
Power Clean-4x5(" ")
Leg Curls-3x10
Seated Rows-3x10

Plyos- Box Jumps-2x5
Depth Jumps-2x5
STJ-2x5
SLJ-2x5

since it was a high CNS day the intensity on lifts were lowered.

Good day to comeback from. My CNS was worked well today and I can't wait for my tempo session tomorrow.

Tuesday-12/23/03

Warm Up
Sprint Drills

Medicine Ball Work out

Strength Endurance-5x60 running A's

Jumps Training

2x3x250m ext. tempo

500 reps of Abs

wednesday 12/24/03

warm up
sprint drills
Resistance-4x60m parachute/5x30m IEx

3x30m (3 min rest)

2x55m (5 min rest)

2xflying 30's

1st-3x28
2nd-3.26

my tiemr came in late so he could only time my flys

weights
Bench-4x6-5-6-3
Power Clean-4x4
Hang Snatch-4x5-4-5-3
Squat-4x8-7-6-5
Rows-3x10
Leg Curls-3x10

Plyos
Box Jump-2x5
Depth Jump-2x5
SLJ-2x5
STJ-2x5

work out felt really great. I felt that I probably PBed in the 30m (3.72) because I felt flying and my start was really powerful

12/25 thursday

Christmas Day

just some stretching and maybe some Abs

Friday 12/26/03

warm up
sprint drills
4x100m parachute
4x30m Isorobic Exerciser

3x250m SE1 full recovery

Weights-Bench-4x6-5-5-4
Squat-6-5-5-4
Clean and Jerk-4-4-3-4
Leg Curls-3x10
Rows-3x10

Plyos
Depth Jump-2x5
SLJ-2x5
STJ-2x5
Box Jump-2x5

I could tell that i am gettign in better shape. i did the three SE1 runs really well, MUCH better than the oens I did one monday. Can't wait till the weekend to pass so i can get training again

kudos,
Fabio

monday 12/29/03
warm up
sprint drills
4x30m IEx
3x80m Parachute

2x30
4x60

Weights
Bench-4x6-5-4-3
Power Cleans-4x4 (95-100-105-115)
Squat-4x6-5-5-4
Leg Curls-3x10
Seated Rows-3x10

TUESDAY 12/30/03

Warm Up
Sprint Drills

Medicine Ball Work

5x250m tempo

Jumps Training

4x60m Running A's

this week is an unloading week. monday and tuesday i did tempo sincem y body was really sore from not beign used to the competition (last meet was in july) and wednesday i had a day off due to H/W and today i did some testing

30m test 1- 3.86
30m test 2-3.82

55m test-6.7
60m test-7.31

verticle Jump test- 41 inches

Bench Press test-185 lbs

tomorrow will be clean and squat and deadlift max outs.

I have decided that my acceleration is superbly well developed sicnei ran sub 4 seconds without sing a parachute or the IEx before running them.

oh man I love this sport!:lol:

monday 1/20
warm up
sprint drills
4x60m parachute
4x30m IEx

3x120m 3 pt. start
2x120m standing start

weights
plyos

tuesday
tempo
medicine ball work
jumps training
4x30 Running A's

wednesday
warm up
sprint drills
Parachute-4x60m
IEx-5x30m

2x30
1-4.0
2-3.9

5x55
1-mistiming
2-6.7
3-6.8
4-6.60* PB
5-6.69

weights

i only time my MAX V and my accel and not my speed endurance sessions since i go more on how fast i feel on the speed endurance to see if i am making progress. I do time them occasionally.

Friday-1/23/2004

warm up

sprint drills

4x250m(full recovery)
untimed but a coach who's athletes didn't show up due to weather was nice enough to watch my technique, which i appreciatem he said it was pretty good through 200 meters and began to fall apart after 210 meters so i worked on that the next three reps and he said I improved.

weights
bench press-4x5-80%
Squat-4x5-80%
Power Cleans-4x4-80%
Bent over Rows-3x10

Plyos
SLJ-2x5
STJ-2x5
Depth Jump-2x5
Box Jump-2x5

got a full 5 day microcycle accomplished, I plan to never miss a day of my training up until mandatory practices start.

alright my last full training week before practice begins…here is a basic outlie of what my training this week will look like. ..

Monday
warm up
sprint drills
——-
5x120m-5 minute recovery
———
Weights:
Bench Press-4x5
Squat-4x5
Power Clean-4x4
Deadlift-4x5
——-
Plyos:
Box Jump-2x5
Depth Jump-2x5
Depth Leap-2x5
SLJ-2x5
STJ-2x5

Tuesday:
warm up
sprint drills
——-
Medicine Ball Throws
——-
Tempo (either total volume of 1500m or 2000m)
——-
Jumps Training

Wednesday
Warm up
Sprint Drills
——-
3x80m
2x90m
———
Weights:
Military Press-4x5
Squat-4x5
Power Snatch-4x4
Deadlift-4x5
——-
Plyos:
Box Jump-2x5
Depth Jump-2x5
Depth Leap-2x5
SLJ-2x5
STJ-2x5

Tuesday:
warm up
sprint drills
——-
Medicine Ball Throws
——-
Tempo (either total volume of 1500m or 2000m)
——-
Jumps Training

Friday:
warm up
sprint drills
——-
Special Endurance 1: 3-4x250m-full recovery
———
———
Weights:
Bench Press-3x5
Squat-3x5
Hang Clean-3x4
Deadlift-3x5

Saturday:
Chill and relax

Sunday:
Final Indoor meet of the season

how does this look for everybody?