Elitetrack: Sport Training & Conditioning

two circuits of 12 excercises each
abs/bis
4x20m speedmakers
20m sprint devl in spikes
6  8step long jumps into sand
4 slj
relay/block starts

Cool log.  I coach lj/tj/55/200 at a DIII college in PA so I can feel where you're comin from.   Good job on the 20'11" LJ.  I would ditch the hitch-kick if you don't like it.  I have seen more jumpers ruined/held back because they try to convert from hang to hitch than I care to talk about.  Just do what's comfortable for you!

If you're tall, I'd make sure you're not bunched up at the start (in the blocks).  A good starting point might be 2 of your feet from the line to the front block and 3 of your feet from the line to the back block.  Put the front pedal all the way down, and the back pedal upright one notch.  Many people crowd the starting line because they think it gives them an advantage…yea like 5 inches or (.001).  Post what your normal block settings are and play around with the above info.  Post or PM with how it goes.

I felt really good throughout the workout until the last two 200's I felt like I was going to throw up.  I didn't get to go to the weightroom till 930PM but I felt great doing my snatches.  Started to feel some pain in the shin from the curves, but nothing major.

Mortac8- thanks for the input, that is about the same explanation my coach gave me for my blocks.  I tried spacing my blocks out more with better results, on the 200 this weekend I had them way up because I thoughts thats how they were supposed to be.  Its not that I'm really tall 6ft , it's just I am all arms and legs, we watched the footage of my 200m and I finally realized how long my strides are.  I don't feel like I'm overstriding, my legs are just really long

6x200m 2/3  3min rec after each, 5min after set  27.0/27.2/26.9/27.6/28.6/28.1
4x50m strides
pow snatch  5x2  115-115-125-125-125
push jerk  4x2  160-160-165-165
step ups  5x4  45-45-45-45-45  (dumbells)
lunge jumps  3x4  bodyweight
didn't get a chance to do a pressing movement so I am going to do it tomorrow

Today was good even though the tennis team had to use half the gym so we couldn't get as many jumps as we wanted, but oh well.  I am so psyched for the meet, it is so competitive, I am rated 11th or 12th. 

Medball throws  2x10  soccer/over head backwards/ between legs forward
Military(dumbells)  5x4  40-40-40-45-45
pull ups 3 sets

step checks
bound workout  3 types
jogging pop ups  4x
3 six step lj's into sand
box plyos

The meet at Illinois Weselyan went good, it seemed like I was a little flat when I was hitting the board but we don't have a meet this weekend so I hope to change that. 

lj-6.21 or 20ft 4.5 in  I was happy but I still want to get out in the 21 foot range
200m  ran a 23.90  It was the first time in my life I had a good block start but I ran the second curve terribly and narrowly missed out on a pr

I was supposed to run the 4x4 but in the middle of the meet I got really dizzy and my vision was blurred and then I got a bad headache.  After 45mins it went away and then I got really nauseous and couldn't eat until later that night, I still have no idea what was going on

Mondays workout
800m in and out sprint 100 walk 100
2x250m and 2x200m @85% of 200 RP  rec 5-5-3-5
6x40m  3min rec
below knee clean  6x3  135-135-140-145-150-155
speed squat  5x5  185-185-190-190-195
RDL  3x8  95-95-95
Speed Bench  5x5  155-155-160-160-165

started to lessen the volume and the weight in my lifts in preparation for conference which is just under 4 weeks away

I was supposed to run the 4x4 but in the middle of the meet I got really dizzy and my vision was blurred and then I got a bad headache.  After 45mins it went away and then I got really nauseous and couldn't eat until later that night, I still have no idea what was going on

Has this never happened to you before?  What you described is almost certainly a migraine.  This one seemed to follow the same sequence as the ones that I get.   Migraine frequency seems to very with age, so you may start to get them more often.   Just do a search for migraine info and you should be able to find out anything you want to know about them.

Yeah I thought it might be a migraine, I used to get them a few years a ago and this is the first one in a while.  I just hope they don't continue because I do not want to feel the same way I felt at that meet again. 

I had a good long day of practice and school, I was almost caught up with my readings but my teacher assigned me a project so its back to the grind.  This has been my hardest term by far because I hate intermediate microeconomics, but it's my major so I better learn to love it.

circuit 24 excercises
abs
3x40m accels
step checks
hurdle pop up drills
12x 6step lj's onto hj mat from a slant box  6x working on plant  6 x working on flight
4x25m fly sprints

It's been an aggravating week because today at practice my quad started to get tender which happened to me last year.  I was out about a week or two for the same thing.  Last year I was not smart about it because I ran through the pain and hurt it worse than it was.  This year I am going to be smart about it and take a few days off.  Even though it is extremely hard for me to take a few days off in the middle of the season, because all I want to do right now is run.  I'm gonna keep it light and try to start the workouts either friday or saturday.  Until then I'm going to stretch, ice, bike, and maybe some easy strides

Wednesday all I did was some upper body in the weight room
20 mins on bike
some quad excercises
ice/stretch

Today my quad loosened up but was a little sore so I kept things light

5x40m accels
6 lj pop ups into sand
4x40m strides

No meet this weekend, so I tried to go at it really hard to make up for the day I missed because of my quad.  It's starting to feel really good, and I hope I can hit 21ft 6in this weekend
fri
800m ins and outs
100-200-100-200    3-5-3 rec  @90%
4x40m strides

Sat
4x50m accels off curve
5x25m fly sprints

Sun
4x30m accels
10x100m @75% w/ 1min rec

4x150m buildups
4x50m accels
30-40-50-60-75-60-50-40-30   3min after each  6min before and after 75
hang snatch  5x3  105-105-110-110-110
push jerk  4x3  145-145-150-150
speed squat  5x4  185-190-195-200-205
speed bench  5x4  155-155-160-165-165

I made a huge mistake when I lifted this morning because my legs were so dead for this workout.  I felt a step slow the whole practice.  I still think that my coach needs to substantially drop the volume this close to conference.

Today was a great day of practice, I thought I would be a lot more sore from yesterdays workout.  I fixed my problem in the lj, because I was shortening my second to last step and striding to the board.  I don't know why it happened but it seems to be cured now.  On some of the 10 steps I was out around 20ft so I'm hoping for big things this weekend because that is just half of my run up.

4x40m accels
step checks
4 popups
6    10 step lj's
4x30m fly sprints
circuit
abs/bis

Wednesday
6x100m accels
3x200m  2:30 after each  8min after set
2x150  5min rec
1x100

200 times 25.8-26.9-27.3
150 times  17.7-18.0

above knee cleans  3x3  135-135-135
pow clns  2x3  145-145
1leg squat  4x4  40-40-40-40
lunges  3x5  20-20-20
Dbell military  5x4  40-40-45-45
upright rows  3x8  65-65-65

Thursday
Multijumps
abs
bounding drills
phase work for tj
3x 6step tj's

I am entered in the lj, 4x2, 4x4 for saturday and I'm really excited for Saturdays meet.  My goal is the 21ft 6in or 21ft 8 in which would be a indoor and outdoor career pr.

When I woke up on Satuday morning I felt so good I knew I was going to pr in something.  My legs are starting to feel a lot less fatigued and everything seems to be coming together

lj- jumped 21ft 7.5in in the long jump for a career pr by almost 8inches.  I think I am rated 2nd or 3rd in the conference so I need to come through at conference and get a medal. 

4x2- ran a good leg but tried to pass a kid but couldn't get around him until the final staightaway

4x4- went out well, I got the baton in 2nd and was in 1st after the first lap but at the 300m mark I got a sharp pain in the bottom of my foot.  I was forced to run the rest of the race running on my heels which killed my split time.  No big deal, I iced it and its feeling fine

Workouts have been going well but I have two tests this week, Conference is less than two weeks away.

Mon feb 20
4x150m buildups
3x40 speedmakers
3x40m/2x60m   6min after 40's  8min after 60

Tue Feb 21
step checks 
4x pop ups
5x 6 step lj's
3x 6 step tj's
3x40m speedmakers
4x20m flys
hang snatch  3x3 95-95-95
push jerk  3x3  125-125-125
box speed squat 4x4  175-175-180-195
lunge jumps  3x4  body weight
plyo push ups  4x4  body weight
pull ups  3 sets