Elitetrack: Sport Training & Conditioning

Hi, my name is bob, I do cross country, Winter track, and spring track. Im Starting My prespring track training monday.

Current PRs.
100:12.2(i think, nobody timed it, the guy in front of me was like a 12, and guy behind me was like a 12.3/4.
200:High 24s (4x200 splits)
60yard:7.2
110hh: 18.2
400ih: 63.5
55HH: 9.1
5000m: 18:22

Goals:
100: 11.7
200:23.9
110hh: 17.1
400:55
400ih: 59

Monday, Feb 7th.

85-95% sprinting

4 laps total
first 2 laps sprint straights, jog curves
last 2 laps sprint curves, job straights

3 150m
3 200m

This workout was pretty much ruined by snow being on the track in random places, and it would make me slip and i would have to reaccelerate which sucked.

lifted at night after work and stuff.

Lunges- 1x6@95lbs (i felt alot of pressure on my knees and not my legs. i think ill switch from barbell to dumbbells for this in the future)

Goodmornings-
1x9@55lbs
1x9@65lbs
1x9@75lbs

Side Bends-
1x10@40
2x7@60

Squat, 1 foot about in between feet, wanted to target quads today.
1x5@95lbs
1x5@105lbs
1x5@115lbs

Hyperextensions: I used my bench on incline and had my brother hold my feet down. worked pretty well.
1x13@bodyweight
2x10@25lbs

Leg curls-
3x7@45lbs

Leg extensions-
3x10@80lbs

today we did a 3 mile easy recovery run. I would of rather of done a intensive tempo run, but coach wanted me to run the 3 mile thing.

Wed.

6x15 accelerations. full recoveries between
2 block position
2 back
2 stomach

3x flying 20s full recoveries

2x falling 20m accelerations

later that night i did some powercleans, upperbody. and assorted hip flexor excersises.

Friday

2 15m accelerations
2 20m flys
2 back 20m accelerations
2 stomach 20m accelerations
2 30m flys
1 30m accleration

didnt really have any time to lift.

Sunday.
2x10yd starts
1x15yd falling
1x25yd falling
1x20yd back
1x20yd stomach

Extended rest. longer then the rests inbetween those^

1x20yd back
1x20yd flying…about 8-10yd into the 20yd my left achilles tendon burned really bad. never had this happen. i decieded it was prob because of the maxvelocity and i didnt want to scrub the workout, but didnt really want to injur myself more, so i stretched it out a bit, and rested for a while.
1x20yd stomach
(i had planed a 1x30 flying here but bc of my achilles tendon i scratched it)
2x35yd starts
2x45yd starts

i got home and lifted.

squats-
75lbs x9
95lbsx6
105lbsx4
115lbsx5

stiff legged deadlift
85x12
105x10
125x7

hyperextensions.
15 reps holding 10lbs
10 reps holding 10lbs

Leg Curls
60lbsx9
50lbsx5

Leg extensions-
10x80lbs

Later that night I did some ab work and hip flexor stuff

i got home and lifted.

do you have a gym at your house?

Somewhat of a gym
its a nice bench from body by jake, i have 2 bars, 1 olympic, 1 standard.

for squats I invert the bar holder on the bench so it faces the opposite direction and raise the height to like my sholders, (works out pretty well

for hyperextensions its a bit weird, but i put my bench on incline, then get my brother (or a friend) to sit/hold down my legs while i do hypers on them.

Its a pretty nice setup. All I wish I could get now was a glute ham raise.

Thats awesome, i wish i could do squats at my house

Monday: raining, didnt really run, did carts at the grocery store i work at.

Tuesday;
We did this hill workout today.

2x Knee drive(overdramaticise it, hip flexors burn after)

2x Lunges for half the hill, then at the half way point go into alll out sprint, This was the hardest, half of us almost fell when we started the sprint.

2x downhill sprints

2x one leg hops. Hop on one leg for half the hill then sprint the rest of the way up

Sunday

State individuals were today. I ran a 7.28 in the 55.
Im not too sure what happend, my start/drive sucked.
Im going to take about 3 days off of track to give my body some time to rest. then start lifting and running a bit.
Spring track official practices start march 7th.

Thursday

It was snowing today, weight room at school was closed, so i lifted at home.

Sunday.  I was fully rested since lifting last. Didnt run today, just lifted

Tuesday March 1st

This snow is starting to piss me off. School Today was canceled.
Im hoping thursday I can get a acceleration/max v workout in.

I doubt the snow will be off the track so im gonna shovel 50m lane off tommrow so it will be dry for thursday. :shock:

Saturday

I would of liked to of done with lifting stuff yesturday so I would def be 100 percent monday(first day of practice), but i didnt have enough time. Im starting to like Wide squats, is there anything bad about them?

I could of kept doing the 50s for incline bench but my spotter wasnt home and after the 1st set i couldnt snatch them into position.
My knees were a bit sore and couldnt handle leg extensions today:( but i feel i got a great workout in a
nyway

Monday.
First day of track. It was all the introduction stuff so it really wasnt a hard workout.

Just a 1 mile run.

Tommrow ill get some more lifting in.