Elitetrack: Sport Training & Conditioning

Well today I would say is my first official day of practice. We haven’t started runnin yet but so far I’ve started lifting weights. This is what I did. Im starting to lift light right now.

4x5 squats at 115 lbs
2x8 on high knee lifts with bar at 115 lbs
2x10 strait leg dead lift at 65 lbs
4x10 i donno what its called but you have to 10 lbs weights in your hand and you lift them strait up and out in front of you.
I did a 1 jog to cool down

Originally posted by waynehobley
4x10 i donno what its called but you have to 10 lbs weights in your hand and you lift them strait up and out in front of you.

Front raises… have fun tearing people up this year.

lol…thanx ill try. and oh yea front raises thanx.

Ok its Tuesday today was fairly easy but Im pretty fatigued.

I started with an ab circuit (60 sit ups, 50 flutters, 1000 crunches)

4x5 bench press
4x10 front raises
2x10 SLDL
2x10 bb incline lift
jog

Originally posted by waynehobley
I started with an ab circuit (60 sit ups, 50 flutters, 1000 crunches)

1,000 crunches! how does he do it?

ps- didn’t you run like 10.5 FAT or something at the age of 15

yea…the crunches aren’t all that hard…it used to be 1000 sit-ups but id ahve back pain so now its crunches.

Wussup…today is Thurs and we dont practice on Wednesday as of now. but Today I did
4x10 SLDL
4x4 Hang Cleans
4x10 sky rocket jumps
box jumps

Missed some days posting…Friday i didn’t go school so i didn’t practice…just did some hill runs…Monday was my first day running i did 7x100 at 13-14 pace… Tuesday i did 4x300 at about 50 second pace today no practice because of our schools coronation and rain. Practice so far has been easy but also hard since Im training alone but next week is lookin good.

Ok its Thursday and once again couldn’t practice cuz it rained all day

Ok Friday no practice hard rain same thing to which is Saturday

Well its Monday today I just didn’t run. I lifted weights though
I did
3x5 Benchpress
3x5 arm curls
3x10 front raises
each wit no rest in between

Friday no practice of course but On Saturday I went to the track and did a ladder just to check my endurance which I haven’t been wrokin on really.

6,4,3,2,150 I was so dead after the 6 but I did it anyway

Damn Its been a while..I took a lil while off so i could concentrate on school. But Im back starting this week i have been doing 1-2 miles followed by weight training.

Ok IM done with the miles and Im done runnin by myself. Today was out first official day of practice as a team. Basically its just the relay team now. Today sounds like an easy day but considering it was the first time i touched the track for an actual practice since February it is really hard. Today we did a 400 hardways thats you run 100 walk back 50 and then run another 100 walk back 50 repeat till you finish the whole 400 meters. That made about 7 we ran them ranging from 12-16 seconds. After that we did a 300 it was suppose to be in 47 but we ended up doin it in around 43. After that we followed with 3 sets and called it a day. Over all it was a good practice.

Today it was raining and cold outside so we worked on explosion for locks and turnover….We did a lot of new innovative drills and stuff i hadn’t really seen before but they seem like they are workin all the right things for explosion though.Im sore from yesterday and im sure ill be sore tomorrow too but its all worth it to be on top. Coach says he’ll have me runnin 46-45 high 10.2 and 20.4 this year so im hopin that all works out.

Coach says he’ll have me runnin 46-45 high 10.2 and 20.4 this year so im hopin that all works out.