Elitetrack: Sport Training & Conditioning

Monday

speed

3x4x30m on grass

light bounding
standing start—>R-L-R-R-L
x 5 or 6

weights—week 4 of squat program

back squats
8x65%
8x70%
6x80%
6x85%

front squats
5x70%
5x75%
5x80%
5x85%

single leg RDL
3x8

ecc. leg curls
3x6

weighted abs
pulley crunches
feet up crunches
reg crunches
DB side bends

DB snatch
3x3

squats felt real easy because this is almost the same workout as last friday…2nd time through was even easier…the front squats went up real good

*ice bath
*surge/creatine

not recovering well the last couple days..
no sleep this weekend at all ...too many parties lol prolly 9 hours total last 2 days

did some tempo yesterday

take tomorrow off will lift on tuesday

tuesday

speed

6x10m
4 ins/outs ~50-60m

this is the first time i have done sprint/float/sprint stuff….i tried to make it more general fitness/endurance by limiting rest
felt good but my left quad tightened up again while i was decellerating on the last sprint darnnit

my next paycheck is going for massage/art therapy cuz my hip i think is causing me problems

weights (waited 4 hours, until my quad loosened up)

went real good today

b.s.
8x65%
8x70%
8x75%
8x80%

f.s.
5x60%
5x65%
2x5x70%

rdl+shrug
3x10

ecc. leg curls
3x8 (5s neg)

db snatch
4x4 (40lbs)

ab work
400 reps w/ med ball

ice bath
surge during+after workout
protein powder+creatine 1 hour after

recovered real well from yesterday

i did some tempo today on grass

after did some upper body lifting for the first time in a while…bench went down 10 pounds, shouldnt take long to get it back up….

tomorrow will go for a run/int tempo with my gf..shes in a lot better shape than i am..lol

friday

had to shorten workout cuz of time/family issues.

speed

havent gotten on a hill in a while cuz the only hill around me is blocked off due to two huge concerts last two weekends in a row….

did some short sprints unresisted, resisted, unresisted.

weights

back squats
8x65%
6x75%
4x85%
4x90%

these went up easier than i thought…going into the last set i didnt think it was gunna come up…lol i was hopin for three tops…went up easy tho

front squats
5x70%
4x80%
3x85%
3x90%

(im movin up both squat poundages by 5 lbs for next week)

did some quick goodmrnings and got the hell out of the gym, i hate rushing.

so is the squat workout kicking in yet?  im working with a tj and his starting bsq max was 320 we had to bump to 350lb on thur and fsq to 290.

booking my hernia surgery this week. hopefully i can get in during the next month

its weird cuz my hernia does not hurt when i do endurance runs or any heavy squats/bench but when i sprint, holy crap it hurts. only squats and enurance runs for me till the surgery

what happen to the comeback?

lol u just beat me to my own thread.

i was forced to quit for the summer due to not being able to sprint and felt i was doing more harm than good if i was lifting.

i saw the doc this morning and he diagnosed me and everything.

i got hernia surgery next week. ill be out 2 weeks.
im just pissed i couldnt have seen that dude 5 months ago b/c then i wouldnt have been guessing the whole damn time..

hernia surgery tomorrow. whew.

good luck champ

You'll be back and better than ever on the other side of the repair. Be careful not to rush back. Consider a few extra weeks of recovery before you sprint again.  It could save you any future troubles, i.e. Matt Birk. We look forward to having you in full flight again. And don't let that Vicadin wear off, or it'll feel like a hard pull and twist from your gonadal region straight through your side! 

uggggggggggggggggggggghhhhh

so how are ya flight?