Elitetrack: Sport Training & Conditioning

Track
Warm Up
Dynamic Flex + Mobility

Intensive Tempo [Trainers]
300m, 250m, 250m, 200m, 200m w/3’ rest: 49, 39, 39, 30, 29

2 x Hurdle Mobility
Planks and supermans later tonight

Had a 30 minute window in between PE classes to get this workout in without running over any kids. Did most of my warm up at home so that I would have more time on the track for the actual workout. Running felt great considering I ran this in the morning without breakfast and less than 24 hours since yesterdays workout. The sun was out too which was nice.

Track
Warm Up
Dynamic Flex
Sprint Drills

MaxV/Plyos
6 x 30m w/20m run in
Stiffness Jumps 3 x 10

Weight Room
Power Snatch 3 x 3 @100, 1 x 2 @115
RDL 3 x 5 @175
Military Press 3 x 5 w/2x50lb DBs
Step Ups 2 x 10 w/2x25lb DBs + Pull Ups 2 x 8

Was at a concert in San Francisco last night, didn’t get much sleep and had work early in the morning. Felt really flat and slow today.

YMCA
Warm Up

Recovery/Extensive Tempo
C2 Rower x 6: 30” on 30” off
Stationary Bike x 6: 30” on 30” off

3 x [1’ Plank + 1’ rest + 1’ Superman]
2 x Ankle Strengthening

Wasn’t able to get on the track and didn’t feel great today, so I hit the rower and bike. Did some stretching after everything.

Track
Warm Up
Dynamic Flex
Sprint Drills

SSE/Plyos
5 x 60m w/3’ rest
Hurdle Hops 4 x 5

Weight Room
Power Clean 3 x 3 @160
Back Squat 3 x 5 @205
Incline Bench Press w/2x70lb DBs

Raining while I was running, kept rest short to get out of the rain as fast as possible. Weight room felt great, had to cut it short because I had to be at work soon. Rest till Monday.

Side note: As much as I love Velasquez, I want Dos Santos to win tomorrow’s heavyweight title fight. For boxing, Pacquiao should be able to beat Marquez.

Monday 11/14
Track
Warm Up
Dynamic Flex
Sprint Drills

Accels/Plyos
4 x 15m Sled Pull @30lbs from Crouched Start
4 x 15m Sled Pull @30lbs from 3 Point Start
4 x 30m from 3 Point Start [Fastest 4.25]
2 x 5 Pause Hurdle Hops

Weight Room
Power Clean 3 x 3 @160
Pause Back Squat 3 x 5 @160
Bench Press 3 x 5 w/2x70lbs

Left leg kept tightening up whenever I started to transition from acceleration phase. One rep I was lucky that my leg didn’t tighten up and felt great.

Tuesday 11/15
Track
Warm Up
Dynamic Flex + Mobility

Intensive Tempo [Trainers]
300m, 250m, 250m, 200m, 200m w/3’ rest: 47, 39, 39, 30, 31

Hurdle Mobility + Core

I got my hands on a Gymboss which is pretty much an interval timer/stopwatch. Set it to beep every 8 seconds for the 300 and 250 and every 7 seconds for the 200. I wanted to cover every 50m within those seconds. Guesstimated the times by counting how many seconds before or after I passed the finish line and heard the beep.

Today 11/16
Track
Warm Up
Dynamic Flex
Sprint Drills

MaxV/Plyos
6 x 30m w/20m run in [Fastest 3.23]
Stiffness Jumps 3 x 10

Weight Room
Power Snatch 3 x 3 @95, 100, 105
RDL 3 x 5 @175
Military Press 3 x 5 w/2x50lb DBs

Kids continuously running into my lane got me pretty heated. Let my anger out on the track and ran a 3.23 haha. I need food, I haven’t eaten all day.

Track
Warm Up
Dynamic Flex + Mobility

Extensive Tempo [Trainers]
8 x 150m w/2’ rest: 21”-22”

Hurdle Mobility + Ankle Strengthening + Core

Cold and overcast today but got the workout done.

Updating this a little late, but this was Friday’s workout.

Track
Warm Up
Dynamic Flex
Sprint Drills

SSE/Plyos
4 x 60m w/6’ rest
Hurdle Hops 4 x 5

Weight Room
Hang Clean 4 x 3 @135
Back Squat 3 x 5 @205
Incline Bench 3 x 5 w/2x70lbs
Good Mornings 3 x 10 @95 + Pull Ups 3 x 7

Something is wrong with my left leg. Every time I transition from accelerating to max velocity my left leg tightens up real bad. I lose almost all range of motion and it feels like I can’t extend my hip and knee. I did the first 2 60ms from a 3 point start and I tightened up right after 30m and jogged the rest. Did the last 2 from a standing start and my left leg still tightened up before I hit 30m. I ran a couple relaxed runs after just to see what would happen and my leg still tightened up. Don’t know what to do honestly. Hopefully some intense foam rolling, stretching, and rest helps before I test next week.

Track
Warm Up
Dynamic Flex
Sprint Drills

Testing
3 x 30m: fastest 4.12 (PR)
3 x SLJ: 2.72m
3 x STJ: 8.55m (PR)

Playground Workout
Tuck Jumps 3 x 10
2 x 10 x [Squat x 5 + Pull Up x 2]
3 x [Step Up x 10 + Split Squat x 10 + Reverse Lunge x 10 + Hip Thrust x 10]
Dips 3 x 10
Hanging Knee Raises 2 x 25

Had to rush through testing on the track because I was about to get kicked off due to a soccer game. PRed in the 30m despite left leg tightening up a couple meters before I ran through the last sensor and not fully warmed up. By the time I was done testing the 30m the soccer game started. However I was allowed to use the jump pit so that was good. SLJ felt like crap but somehow got a crazy PR in the STJ. Found out the YMCA is closed till Monday, so went to a nearby park and did a workout there.

Busy with work yesterday, ended up doing a lot of core while catching up on 2 episodes of Community.

Today
Track
Warm Up
Dynamic Flex
Sprint Drills

Testing
30m Fly w/20m Build Up: Fastest 3.11 (PR)
OHB: ~42 1/2 feet
BLF: ~45 feet

Body weight circuit w/20lb DBs to make up for no weight room later tonight.

30m fly was run with a little bit of tailwind, however I felt great mechanics wise. Left knee started tightening up a little on the second and third rep right before I hit the last TX Junior but both were still run under 3.20. Wish I could’ve gotten that on video, but I forgot my camera at home. Forgot tape for throws, so guesstimated by using my shoes which are about a foot exactly. Taking off the rest of the week and coming back strong Monday. Finally get to bring out the blocks! :D

Track
Warm Up
Dynamic Flex
Sprint Drills

Blocks/Plyos
3 x 10m
3 x 20m
3 x 30m
3 x 5 Double Leg Bound
3 x 5 Alternate Leg Bound

Weight Room
Power Clean 3 x 5 @135
Pause Back Squat 3 x 5 @165, 175, 185
Bench Press 3 x 5 w/2x75lb DBs
T Bar Row 2 x 12 @60 + Good Morning 2 x 12 @90

Blocks felt awkward, couldn’t find the right angles and my right leg was being lazy on the first step. Felt like I was pushing out better than before though so that’s nice. Alternate leg bounding felt great for once, however double leg bounding felt like I was doing standing long jumps for every jump lol. Going easy on the weights for today since I haven’t been at a gym for a week.

Track
Warm Up
Dynamic Flex
Hurdle Mobility

Intensive Tempo [Trainers]
3 x 300m w/5’ rest: 43, 46, 45

Ankle Strengthening
3 x 5 x [Plank 30” + Side Plank 30” + Side Plank 30” + Superman 30”]

Was supposed to run the 300s in 45 but went out too hard for the first rep. Changing core up to do shorter reps but more reps. Time to eat!

Track
Warm Up
Dynamic Flex
Sprint Drills

MaxV/Plyos
6 x 30m Fly w/20m run in [3 w/tailwind, 3 into headwind]
3 x 10 Single Leg Bound [3 each leg]

Weight Room
Power Snatch 3 x 3 @95
RDL 3 x 5 @175
Military Press 3 x 5 w/2x75lb DBs
Split Squat 3 x 12 w/2x25lb DBs + Pull Ups 3 x 6

Really windy today and tomorrow also I believe. Did first 3 30s with a tailwind and the last 3 30s into a headwind. Single leg bounds are a lot easier on my left leg instead of my right leg. Hoping for better weather on Friday.

Track
Warm Up
Dynamic Flex
Hurdle Mobility

Extensive Tempo [Trainers]
10 x 100m w/1’ rest: 16”-17”

Ankle Strengthening
Easy GS Circuit
Core

Track
Warm Up
Dynamic Flex
Sprint Drills

SSE/Plyos
4 x 60m: all 7.4x
4 x 5 Hurdle Hops

Weight Room
Power Clean 3 x 3 @160
Back Squat 3 x 5 @205, 210, 215
Incline Bench 3 x 5 w/2x70lb DBs
Pull Through 3 x 12 @130
TRX Inverted Row 2 x 12

Had to do some school work in SF today, was on my feet most of the day plus sitting in a car for 2+ hours. Had very little energy when I got to the track. I got my new Saucony Showdowns for $40 and ran in them for the workout. Couldn’t find any extra pyramid spikes so I opted for the in the box xmas tree spikes. 0 to 30 felt like crap for all the runs but once I past 30 I started to fly. My left knee didn’t bother me at all today luckily. I think the xmas tree spikes threw me off; will see if there is a difference come Monday when I switch to pyramids.

Track
Warm Up
Dynamic Flex
Sprint Drills

Accels/Plyos
5 x 30m: all around 4.2x
5 x 5 Bound

Weight Room
Power Clean 7 x 1 @160
Paused Back Squat 3 x 5 @185
Bench Press 3 x 5 w/2x75lb DBs
Hip Thrust 2 x 10 @135 + Pull Ups 2 x 8

Forgot blocks at home, so ended up doing 3 point starts. Bounds didn’t feel great today, technique felt off. Did singles for cleans to work on technique and work on getting full extension in the second pull.