Elitetrack: Sport Training & Conditioning

utfootball4 - 12 November 2008 10:44 AM

When are you planning on taking your training indoors?

I’ll move my workouts inside in January.  I’ll be outside till then or if we get a big snow fall.

drivephase1015 - 12 November 2008 01:21 PM

utfootball4 - 12 November 2008 10:44 AM

When are you planning on taking your training indoors?

I’ll move my workouts inside in January.  I’ll be outside till then or if we get a big snow fall.

Whats the reason behind this?

A: Program has very little true speed work = little risk training outdoors in cold.
B: No access to indoor track until Jan.

I have access to a sweet indoor track here.  I just don’t want to pay for it until I have to be inside.  When i was in college we were outside until x-mas or below 32 degrees.  Besides I just don’t want to deal with the tight turns when I don’t have to.  I just don’t mind being outside in the cold.  The real speed stuff doesn’t start until later.  In late December.  When I was bobsledding we were outside for our races unless it was warm, then they were canceled so I’m used to having to do speed and high demand in really adverse conditions, so this is gravy to me.

11/12/08

Track Workout

Seagrave Warm up
4x200m @ :28 - 5:00 rest
27.93, 27.16, 26.70, 26.42

Felt really good.  Obviously….

11/14/08

Weightroom Workout

1a. Hang Clean @ top of knee 3 reps X 3 sets= 175
Tempo 0:0:X:0
Rest 3 min.

1a. Paused Front Squat 4 reps X 4 sets= 175
Tempo 2:1:1:0
Rest 2 min.

2a. Neutral grip Chins 4 reps X 4 sets
Tempo 2:0:1:0
Rest 45s

2b. Incline DB Bench (neutral grip) 4 reps X 3 sets= 55
Tempo 5:0:5:0
Rest 45s

3a. Zottman Curls 8 reps X 4 sets= 25
Tempo 2:0:2:0
Rest 30s

3b. V-bar Tricep Pushdown 7 reps X 4 sets= 140
Tempo 2:0:2:0
Rest 30s

11/17/08

Weightroom Workout

1a. Hang Clean @ top of knee 3 reps X 3 sets= 185
Tempo 0:0:X:0
Rest 3 min. Use body weight up to 20k over body weight

2a. Neutral grip Chins 4 reps X 4 sets
Tempo 2:0:1:0
Rest 45s

2b. Incline DB Bench (neutral grip) 4 reps X 3 sets= 50
Tempo 5:0:5:0
Rest 45s

3a. Zottman Curls 8 reps X 4 sets= 25
Tempo 2:0:2:0
Rest 30s

3b. V-bar Tricep Pushdown 7 reps X 4 sets= 140
Tempo 2:0:2:0
Rest 30s

Track Workout - 32 degrees

Seagrave Warm up
1x200m-200m-300m-300m @ :30-:30-:45-:45 - 6:00 rest

28.32-28.13-:43.67-:46.16

The last rep, I had to slow down when North Central Colleges football team crossed infront of me.  Really good workout, felt easy to run what I ran.  I felt slower than the times I ran.

Jan 17th alumni meet! just letting u know. if you didnt check the website.

11/18/08

Track Workout - 32 degrees

Seagrave Warm up
4x30m block starts
1x30m 3 pt start

3.68 for 30m

Weightroom Workout

1a. Paused Front Squat 4 reps X 4 sets= 175
Tempo 2:1:1:0
Rest 2 min.

11/19/08

Track Workout - 38 degrees

Seagrave Warm up
15:00 Block work over 20-30m
3x150m accels - 4:00 rest

11/20/08

Track workout

Seagrave Warm up
4x50m starts

Weightroom Workout

1a. Hang Clean @ top of knee 3 reps X 3 sets= 175
Tempo 0:0:X:0
Rest 3 min.

2a. Neutral grip Chins 4 reps X 4 sets
Tempo 2:0:1:0
Rest 45s

2b. Incline DB Bench (neutral grip) 4 reps X 3 sets= 55
Tempo 5:0:5:0
Rest 45s

3a. Zottman Curls 8 reps X 4 sets= 25
Tempo 2:0:2:0
Rest 30s

3b. V-bar Tricep Pushdown 7 reps X 4 sets= 140
Tempo 2:0:2:0
Rest 30s

11/24/08

Track Workout - 38 degrees

Seagrave Warm up
2x300m @ :45 - 6:00 rest

44.21, 42.66

Weightroom Workout

1a. Hang Snatch @ top of knee 3 reps X 4 sets= 115
Tempo 0:0:X:0
Rest 3 min.
Goal wt used 67% of hang
cleans last week

2a. Low Cable Row 6 reps X 4 sets
Tempo 2:0:1:0
Rest 45s

2b. Bench Press 4 reps X 3 sets
Tempo 2:0:1:0
Rest 45s

3a. Push Press 5 reps X 4 sets
Tempo 2:0:1:0
Rest 90s

4a. Lying tricep extension 7 reps X 4 sets
Tempo 2:0:2:0
Rest 45s

4b. Low Cable EZ grip curl 7 reps X 4 sets
Tempo 2:0:2:0
Rest 45s

11/25/08

Track Workout - 34 degrees

Seagrave Warm up
5x30m block starts

Weightroom Workout

1a. Snatch Grip Deadlift elevated 4” 4 reps X 4 sets= 185
Tempo 3:0:1:0
Rest 2 min.
Use 20k more than yesterday’s wts.

2a. Barbell 1 legged Squat 7 reps X 4 sets= 115
Tempo 2:0:1:0
Rest 2 min.
Goal wt. >65% of the weight
used for front squats last week.

11/26/08

Track Workout - 34 degrees

Seagrave Warm up
15:00 of block on the corner
3x60m light accels
2x120m @ 14.5-14.9 - 6:00 rest

12/01/08

Track Workout

Seagrave Warm up
4x200m @ :27 - 6:00 rest

25.99, 27.09, 26.81, 27.63

Finally was forced inside to run.  The track I train on indoor is a lot like a paper clip.  Kind of like the track I ran on indoors in college.  It took a little while to adjust, but I felt good, even on the last one I felt good.  I ran relaxed and tried to tone it down a bit after the first one, which was clearly too fast.

Weightroom Workout

1a. Hang Snatch @ top of knee 3 reps X 4 sets= 115
Tempo 0:0:X:0
Rest 3 min.
Goal wt used 67% of hang
cleans last week

2a. Low Cable Row 5 reps X 4 sets= 140
Tempo 2:0:1:0
Rest 45s

2b. Bench Press 4 reps X 3 sets= 135, 155, 160
Tempo 2:0:1:0
Rest 45s

3a. Push Press 5 reps X 4 sets= 135
Tempo 2:0:1:0
Rest 90s

davan - 08 October 2008 08:16 PM

drivephase1015 - 07 October 2008 04:08 PM

My first meet won’t be until January.  I’ll run at UW to open up.  I plan to run the 60 and 200m.  Although, if I could find one in the Chicago area in December, I’d love to run then.

There should be an open meet Dec. 20, I believe, at UChicago.

Where is the meet info on this meet?