Elitetrack: Sport Training & Conditioning

sorry I havent posted in a while, well I'm currently in winter break until January 3rd for our first practice.  We are on trimesters so we have one long six week break.  It sounds good but once my friends all went back to school after thanksgiving it has gotten really boring.  Oh well I pass the time by training for the upcoming season. 

nov 29
multijumps
multithrows
circuit 2x through
abs

nov 30 
3x 40 accels
5x30m, 7x20m wi/ 1:30min rec
hang snatch  4x3  105-105-105-105
push jerk  4x3  135-145-145-150(twice)
squat  4x5    205-205-205-205
rdl  3x8  95-95-95

dec 1
3x40m accels
8x160m w/ 1min rec
circuit twice through

dec 2
my hip flexor was really sore from playing basketball the previous night so I took it light
10x50m strides
1mile jog
bis

dec 3
hip felt a lot better
power cleans  5x3  145-150-160-160-160
leg press  4x5  400-400-400-400
leg curls  3x8
Dumbell military  4x5  40-40-40-40
calves
abs

dec 5
4x30m fly
6x40m accel
power clean  6x2  155-160-165-165-165-170
one leg squat  4x4  40-40-40-40
walk lunge  3x20m  30-30-30
bench press  5x3  175-180-185-190-190
back hyper  3x15

all in all I feel really strong right now.  At this time last year I weighed about 17 pounds more and I'm in a lot better shape.  Even though I lost that weight I am still close to the same strength.  I am expecting a breakout season for myself but  we'll see.

was sore today because I am starting to take off the reps and add the sets.

low intensity jumps
10x80m w/ 1min rec
medball throws
abs

3x40m falling starts
8x20m/4x30m
hang snatch  4x2  115-115-115-115
push jerk  4x2    145-150-155-155
step ups  5x4  45-45-45-45-45
deadlift  4x4    225-225-225-225
abs/bis

how come u never "jump" u are a jumper right?
or r u just posting weights?
i think u need more plyos even tho its still early once a week in ur circuits aint enough
how fast r ur 160 runs? by the way
i think u need more rest in btw 80 m runs too for any type of "quality" give urself at least 3 min…

Random jumps, starting to go up in intensity
circuit
medball throws
abs/bis

didnt do much on fri sat sun because I went to visit a friend from school and couldnt get to the weightroom

And concerning flight 05's questions:
Yes I have been doing jumping on tues and thurs but I haven't been posting because I usually don't write it down because I have a list of jumps and I pick from the list.  I haven't started doing any short approach work because I am on winter break but we start practice Jan 3

I didnt really time the 160's because it's a crappy jogging track at the ymca with an almost square design.  I was doing the 80m's with a quick recovery as a form of tempo.  I'm trying to improve my work capacity before the season starts

r u guys only outdoor right?

We are indoor and outdoor, practice doesnt start until Jan 3 because we run on trimesters so we have a six week long winter break.  This means we are behind most teams because many have started to practice.  First meet is January 21 at home

after a long weekend of no running my legs felt great on monday and had a good workout, but I was extra sore on tuesday morning, switched up the workout so I do all my heavy lifting, high intensity running and jumping on the same day(MWF) and I am going to take tues and thurs easy with a circuit  strides etc.

Mon
5x30m fly sprints
6x40m W/ 2 min rec
power cleans 6x2  155-160-165-165-170-170
one leg squat  4x5  45-45-45-45
lunges  4x4  35-35-35-35
one legged curls  3x8  35-35-35

tues
12x50m strides
circuit
abs/bis

Came down with a small bout of the flu but it seems to be going away, my immune sysytem sucks.  Last year in a meet I was sick and tried to jump and jumped two feet less than my best in the lj.  I am going to listen to body more this year.  Thats how I got too many injuries last year because I got a small sprain and tried to push through it when I should have rested.  The workouts are getting tough because I haven't squatted really heavy in a while.  For some reason at the bottom of my squat my back starts to lean forward. 

weds
3x150m buildups
8x80m @ 85% w/ 2min rec
power snatch  5x2  115-115-115-115-115
push jerk  4x2  145-155-155-155
front squat  4x6  135-135-135-135
sldl  3x8  95-95-95
back hyper  3x13

thurs 
10x50m strides
multi throws
circuit
abs

fri
3x40m accel
8x20m/4x30m
below knee cleans  6x2  145-145-150-155-155-160
squat  4x4  215-215-225-225
walk lunge  3x20m
incline  4x4  160-165-165-165

I went to the gym with the intent on running today but I saw a bunch of friends from high school playing basketball so I played.  Afterwards, I was way too tired to run so I just lifted.

power cleans  6x2  155-160-165-165-170-175
one leg squat  4x4  45-45-45-45
lunges  3x4  35-35-35
rdl  2x8  95-95
bench press  3x3  180-185-190
dumbell bench  3x3  65-65-65
pullups 3 sets till failure

felt great today because I didn't run yesterday so I did a continuous run, it was one of the more demanding workouts I've had when it comes to endurance

run 160 then jog 160 continuosly for a mile
circuit
abs/bis

4x20m flys
5x40m w/ 2min rec
hang snatch  4x2  115-115-115-115
push jerk  4x2  145-145-145-145
step ups  5x4  45-45-45-45
glute ham developers  4x6

i forgot to mention but I also did about ten jumping excercises yesterday

today
12x50m strides
circuit
abs

the last week and a half I have been staying busy working out just same old.  Today was the first official day of track practice, not much work just mainly informational. 

1mile jog
4x50m strides

Felt pretty tired after the workout I definitely should not have done my lifting workout before practice but I had to work after practice.

5x30m speedmakers
6x200m 2sets of 3/  3min after each one-5min after each set
hit them all in about 28-29
4x50m strides
power cleans  5x4  145-150-155-165-165
squat  4x8    195-195-195-195
lunges  3x6  20-20-20
dbell bench  4x8  55-55-55-55