Elitetrack: Sport Training & Conditioning

Woke up today and I wish I wouldn't of because I was so sore.  Especially my hamstrings and glutes from the squats.  I did some tempo on the grass today but it was really bumpy and almost rolled the ankle a few times.  My piriformis is pretty sore but hopefully it will be better tomorrow.  I was supposed to have a hard day tomorrow but since I'm so sore it doesn't make since so I'm going to go really light.   Prolly a long run or some strides.

Track
1)  WU 800m jog
2)  Static and Dynamic stretches
3)  3x150m BU's
4)8x200m @75%  range 29.9-30.5  I set a target of 30secs and all were close
5)CD 400m jog

Weights
1)  WU Sprint development
2) 
GS circuit
Abs circuit

I was supposed to have a hard day today but I was still really sore so I kept it light and switched the hard day to thursday.  Thats my plan for my training is to listen to my body and stay healthy which is one of my biggest problems.  Did the whole workout on grass again today.  My piriformis is starting to come along better. 

Track
1)  800m mobility jog
2)  Static and dynamic WU
3)  10x50m strides
4)  Dynamic cooldown
      Stretch

Weights
1)  Dynamic WU
2)  4 way hip  2 sets each way light weight
3)  Back hypers  2x15
4)  Biceps 3 sets
5)  CD  400 jog and stretch

Todays biggest challenge on the track was the heat.  I wanted to do 5x300's but I went out way too fast on the first one and screwed the rest of my workout.  Oh well its only the first week.

Track
1)  WU 800 jog
2)  6x of stadium stairs
3)  4x300m w/ 3min rec    42.9 44.3 46.4 46.3
4)  CD 800 jog and stretch

Weights
1)  jog 400 with dynamic WU
2) 
Power Snatch 3x4  95-100-105
push jerk  3x4  135-135-135
DB step ups 4x8  25-25-25-25
DB walk lunges 3x10 steps  20-20-20
calf raises 3 sets

Track
1)  WU 600 jog/200skip
2)  static stretch
3)  hurdle mobility
4)  sprint development
5)  4x40m accels
6)  10x100m w/ walk rec.  hit all in the low 13's
7)  CD 400 jog and light stretch

Weights
1)  400 jog
2)  Dynamic stretches/dynamic WU
3)  Medball throws about 40 throws
4)  Gs ciricuit
5)  CD  800 jog

Its the end of my first training week and I feel pretty good.  My piriformis is staying about the same no better no worse.  We'll see how it feels for Monday's workout.  Since this is my first week back I only did two hard days in the weight room but now I will have MON-WED-FRI in the weightroom.  I am trying to find a good long hill in my town but its hard since I live in the middle of corn country.

Sat
20min run working up to a pretty fast pace

Sun
Rest

My piriformis felt really good today, but I figured what's aggravating it is the acceleration development so I'm going to try to stay away from that this week.  I felt a lot stronger compared to last week cuz my lifts are starting to shoot up.  The 300's felt better than last week but there was a stiff wind for the first 200m so the times should have been a little faster.  I have a long way to go but everything seems to be coming along pretty good.

Track
1)  800m mob jog
2)  s/dynamic wu
3)  3x40m accels
4)  4x300m w/ 3min rec  44.4 44.9 45.4 45.5
5)  CD: 400 walk/400jog, 4x40m strides/static stretch

Weights
1)  Lunge series and explosive jumps
2)
power cleans  4x4   140-145-145-150
deep squat  4x8  175-175-180-180
sldl  3x10   95-95-95
Incline  4x8  115-115-115-115
upright rows  3x10  55-55-55
3)  CD: 5min bike/stretch/3min bike

Todays workout was one of the best of the summer, everything felt relaxed and easy but the times were still good.  My piriformis keeps getting better so I'm still going to hold off on accel development till it full heals but no pain from it on the 200's.

Track
1)  800 jog
2)  stretch/sprint development
3)  9x200's w/ 2 min rec target time was 31.0 and I hit every rep under target
200 times:   28.9  30.6  29.8  30  29.8  30.4  30  29.7  29.4 
4)  CD: 400 jog

Weights
1)  800 mobility jog
2)
Circuit
abs
3)  CD:  5 min jog/stretch

I'm gonna start omitting the Warmups in my journal cuz it's taking too much time.  Running the past few days have gone well.  My groin was really sore on Thursday so I skipped my circuit and some other things and it feels fine now.  I decided to start with some more accel development today and I had no pain.  Just doing a longer run tomorrow and finish the circuit I skipped on Thursday.  I've been doing a lot of hurdle mobility to get my hips and groin stronger.  I'll probably start hurdle work in a few weeks but I need to improve my flexibility more before I start.

Wed
hurdle mobility
3x40m BU's
12x stadium stairs
power snatch 4x4  105-105-105-105
push jerk  3x4  135-135-135
1 leg squat  4x8   25-25-25-25
rdl   3x8  95-95-95

Thur
4x100m Bu's
contin run     sprint 100/jog 200  for 15mins
abs circuit/low back

Fri
hurdle mobility
3x30m accels 
4x10/4x15/4x20 with full rec.
power cleans  4x4  140-145-145-150
dbell step ups  4x8   25-25-25-25
Ghr  3x6 
Bench  4x8  145-145-145-145
Lat pull down  3x10   90-90-90

Well I haven't posted in a week or so,  I've been busy with work.  On Monday my piriformis started acting up from accel development so I gotta hold off of the sprints some more.  It doesn't hurt to lift or doing longer runs so I'll still do those.  I've been working on a lot of flexibility of the hips and hamstrings because my flexibility is pathetic.  I also forgot to list my goals for next year. 
Indoor
200m- 23.4
400m-50.8      
By the way I suck at indoor cuz the tight turns kill me
Outdoor
200m-  22.5
400m-  49.0
400IH-  Under 53 and go to nationals

Friday
Track
8x40m bu's pretty light just testing the legs

Weights
power cleans  4x4  145-145-150-150
walk lunges  4x10  25-25-30-30
ghr   3x6 
dumbell military  4x8  30-30-30-30
pull ups 3 sets of 6

mjstocko - 26 June 2006 01:19 PM

My piriformis felt really good today, but I figured what's aggravating it is the acceleration development so I'm going to try to stay away from that this week. I felt a lot stronger compared to last week cuz my lifts are starting to shoot up. The 300's felt better than last week but there was a stiff wind for the first 200m so the times should have been a little faster. I have a long way to go but everything seems to be coming along pretty good.

Track
1) 800m mob jog
2) s/dynamic wu
3) 3x40m accels
4) 4x300m w/ 3min rec 44.4 44.9 45.4 45.5
5) CD: 400 walk/400jog, 4x40m strides/static stretch

Weights
1) Lunge series and explosive jumps
2)
power cleans 4x4 140-145-145-150
deep squat 4x8 175-175-180-180
sldl 3x10 95-95-95
Incline 4x8 115-115-115-115
upright rows 3x10 55-55-55
3) CD: 5min bike/stretch/3min bike

r u sure the acc work is aggravating ur piriformis bc i find out that lots of single leg does it for me.

Well I worked out yesterday and my piriformis was really sore.  I decided it would be best to take 1-2 weeks off and let it rest.  I have got it to about as flexible as it will ever be with stretching and I've been strengthening.  I don't want this to last the whole summer so I'm just gonna rest it.  I might try to see my sports doctor or an ART.  Peace out till then

mjstocko - 11 July 2006 11:30 AM

Well I worked out yesterday and my piriformis was really sore. I decided it would be best to take 1-2 weeks off and let it rest. I have got it to about as flexible as it will ever be with stretching and I've been strengthening. I don't want this to last the whole summer so I'm just gonna rest it. I might try to see my sports doctor or an ART. Peace out till then

u gonna take time off bc of ur piriformis- wow, wish i could have done that.

yeah I don't really wanna take time off but it doesn't seem to get better.  I'm still gonna keep up my aerobic base and do upper body and some rehab but no sprinting

if the impct is what is causing the pain, u could always work the elliptical machine or do lots of pool work…?

I think I have finally pinpointed where the pain is stemming from.  It doesn't hurt to lift heavy, but it does start to hurt after a few hard track workouts.  So I think I am aggravating it cuz I overpronate and that supposedly puts added stress on it.  I'm gonna try to start back up next week with weights and some pool workouts then gradually add some track workouts.  I just think I added too much volume too quick cuz during the season I didn't do any 400 training and I don't think my body is used to the high volume.