Elitetrack: Sport Training & Conditioning

AM: 
MP:
EtoI
DL
SB BL
A Hop
OHSq

Prehab:
Y, W, T, L—10
Pullaparts—10
GB—10
PB RO—20
JK—12

Speed Strength:
Clean—5x3 40%
SN Pull—10x3 40%
PP—5x3 40%
SJ—5x5 20lb external load
BO Row—5x3 40%
Sledge Stikes—3x5* Golf Style

PM: 

Monday: 
AM:  Speed-Strength:
Snatch—5x3 @40%
Jump Squat—10x3 @ 40%
Pullup—6x3 fast fast fast
Clap Pushup—6x3
PB Hip EXT+Curl—5x5 explosive tempo. 
Sledge Hammer—3x5* diag. strikes fast. 

PM: 5 miles+SD+5 miles

Tuesday:  Easy 10.5. 

Note on monday SD:  2x100m strides+6x40m flyins. 
Wednesday:  1 mile w/u barefoot.  Myofascial release, MP, SD (5x100m strides)+5.5 miles+12x200m at 35 w/200m J recovery.  On spot for all but first two…33, and 37.  Average was perfect.  Total was 10.5 or so. 

Thursday:  PM:  Easy 9 miles in the frigid temps. 
Strength-Speed:
MP+Myofascial Release
Extended Prehab. 

Clean—5x2 90
DL—5x3 85-90%
BO Row—5x3 90%
Split Sq—5x5
KB Press—5x3 90%
Slams—2x3

Friday:
Clean—5x3 40%
SN Pull—8x5 40%
PP—5x3 40%
SJ—5x5 20lb external load
BO Row—5x3 40%
Snatch—3x2 20%

AM:  Tissue Work, AIS, and the like. 
PM:  4 miles easy+3 mile at progressive (6, 5:50, 5:40=17:30)+2 mile progressive (5:25 downhill, 5:40)+1 mile down. 

Weights:
MP
Prehab
Snatch—5x2 90%
DL—5x3 90%
FP—5x5
2pt EO Row—5x5

I'm gonna need to drop the volume.  My hip is not working out very well for me; not good.  However, it should be alright. 

PM:  Tissue work, AIS. 

So, I've decided to beat the cobwebs off of this log and am going back to posting in it.  You see, my system dramatically changed this outdoor season on account of moving schools.  The coaches were nowhere near as cool with me as far as letting my system flow, and I feel that greatly hurt my performances as well as contracting Mono early on in the season.  I am exceptionally disappointed with how the season turned out on an individual level (I raced far more then I ever have before, and only ran 1 PR).  I was, however, blessed with winning the 4x8 and team state titles, so that was great.  I am finally rolling back around to feeling good most of the time, so hopefully I can string together some solid training and get in killer shape once again. 

The goal for the next several weeks' transition period is to maintain a bit of fitness and correct some postural issues that could make me more injury prone later on. 

AM:  20 minute pool run. 
PM: 
Movement Prep
Activation Series
Torsion

Body:
1a. Reverse Hypers—4x8      
1b. Hip Stretch 1—20 seconds
2a. EQI Split Squat—3x1 Minute*
2b.  IT Band Stretch—20-30 Seconds
3a.  Poor Mans Shoulder Horn—4x15
3b.  Pec dorway stretch—20-30 Seconds

Static Stretching

Nutrition has been great over the past two weeks. 

AM:  Mobility/Soft Tissue work. 
PM:  Movement Prep
       Activation

Body:
1a. Reverse Hypers—4x8      
1b. Hip Stretch 1—20 seconds
2a. EQI Split Squat—3x1 Minute*
2b.  IT Band Stretch—30 Seconds
3a.  Poor Mans Shoulder Horn—4x15
3b.  Pec AIS—10+6
4a.  Front Tuck Lever
4b.  Glute Bridge

Stretching, Tissue Work

AM: 
Mobility:
   Hurdle Steps—Lateral, Forward, Leg Swing
   EtoI—4
   Ankle Activation
   Duck Walk
   Lunge+Kick
   Sumo Squat to Stand
   Sagital Leg Swings

Tissue Work

PM:

So I haven’t posted in this in nearly a year.  I initially planned to bring it back, and failed to do so.  Time to give it a shot again. 

Basically, I’m still the same athlete I was when this started, but now I’m more focused on the 800, and less on the XC side of things.  Currently, I’m in a speed and power phase before I jump into building back up the conditioning for next season. 

Monday AM (Shock/Sprint Methods):
Extensive Warmup. 

Depth Jumps (18”)—4x5
SL Triple Jump—3 sets on each leg
Hurdle Hops (30”)—4x3
4(3x30m@MaxV w/20m Fly)

Monday PM (Lower Body DE):
Foam Roll+Mobility and Activation

A) Power Clean (80%): 4x3—145
B) DE Box Squat (50%): 8x2—115
C) RDL:  3x4—205
D1) SL Box Squat:  5x5 (10, 10, 10, 15, 15 pounds of external load)
D2) SB Roll Outs:  10

are you in college now.

Yes.  I am in college, indeed. 

Tuesday AM (Regeneration):
Foam Roll/Mobilizations/Activations
Med Ball Throws Circuits (100 Total Throws)
3x: (Slamsx5, Scoop Throwsx5, Set Throwsx5, Drop/Catch GMx5)
2x: (SA OH Throw x5*, Chopsx5*)
Pool Running:  25 minutes