Elitetrack: Sport Training & Conditioning

12week summer plan focusing on the strength training with some light running towards the end.  I will do my best to update this journal daily so you guys can take this journey with me over the next year.

WEEK 1:

arm action 1 2x20sec
arm action 2 2x5sec
ankling 2x10
a march 2x10
butt kicks 2x10
fast leg single 2x10
b march 2x10

Mon: 
bar warmup  
pc 5x50 x55 x60 x65
cp 3x5x70  
bsq 10x60 8x70 6x75 4x80
fsq 5x60 3x5x70
gh 30x  
sdl 3x10  
calf raises 3x10  
Tuck jumps 3x8  
core  

Barbell warmup:
Mon/Fri:
hc 5x
fsq 5x
jerk 5x
gm 5x
snatch press 5x

Mon:
HANGING LEG RAISE 2X10
PLATE TWIST 2X10

Tue: 
bar warmup
hang snatch 3x4x30
18 bp/boxes 3x5 225max
static hold 3x10secx110
bradford press 3x5
db tri ext 503 3x10
rev rows 3x5
curls 3x5
core

Tue: core
REVERSE CRUNCH 15 REPS
 
SIDE BRIDGE LEFT 15 REPS
 
SIDE CRUNCH LEFT 15 REPS
 
SIDE BRIDGE RIGHT 15 REPS
 
SIDE CRUNCH RIGHT 15 REPS
 
HIP RAISE 15 REPS
 
V-UP 15 REPS
 
FROG CRUNCH 15 REPS

thank God the squat workout was a lot easier today:

arm action 1 2x20sec
arm action 2 2x5sec
ankling 2x10
a march 2x10
butt kicks 2x10
fast leg single 2x10
b march 2x10

Thur: 
bar warmup  
ps 5x50 x55 x60 x65
sp 3x5x70  
bsq 10x60 8x65 8x70 8x75
fsq 5x60 5x65 2x5x70
gh/lc 30x 2x6
rdl 3x8x30  
calf raises 3x20  
lunge jumps 3x8  
core  
Thur: 
WEIGHTED CRUNCH 2X10
 
WEIGHTED RUSSIAN TWIST 2X10   

whats arm action

arm swings 1 you start out standing with long slow swings and gradually speed up and arm swings 2 are seated with fast swings

Fri:
bar warmup
hc 4x3x50
smith throws 8x4x20
iso bp 3x10x55
db bent press 2x10
iso pushups 3x5
sh complex 2x8
1 arm row 3x12
ham curls 3x12
core
Fri: 
CRUNCHES 15 SECONDS  
 
BYCYCLES 15 SECONDS  
 
FLUTTER UP & DOWN 15 SECONDS  
 
FLUTTER OVER & UNDER 15 SECONDS  
 
V â?? CRUNCHES 15 SECONDS  
 
RUSSIAN TWIST 15 SECONDS  
 
CRUNCH EXTENSION 15 SECONDS  
 
LEG LIFT 15 SECONDS  

Week 2:
Speed school:

Mon: the squats were easy today  
bar warmup  
pc 5x55 x60 x65 x70 x65
cp 3x5x75  
bsq 10x60 8x65 6x70 6x75 6x80
fsq 5x60 5x70 5x75 5x75
gh 30x  
sdl 3x10  
calf raises 3x10  
tuck jump 2x10  
core  

why do b skips or marches?  they only promote braking of the foot.  with core excersies, do you do med ball stuff?  good stuff
tim

track400 - 26 June 2006 04:29 PM

why do b skips or marches? they only promote braking of the foot. with core excersies, do you do med ball stuff? good stuff
tim

i havent heard of that. have any research.

we talked about it in level 1, the b often over extends the hamstring, and brings the foot into a braking motion.  even if it is dorsiflexed.

Tue: bounce back from the ac joint injury felt really strong on the bp. 
bar warmup  
hang snatch 3x4x35
18 bp 3x5 3x4 225max
static hold 4x8x115
bradford press 6x4
db tri ext 503 5x8
rev rows 3x5
curls 3x5
core  

Speed School

Thur:   
bar warmup  
ps 5x55 x60 x65 x70 x65
sp 3x5x75  
bsq 10x60 8x70 8x75 8x80
fsq 5x60 5x65 5x70 5x70
gh/lc 30 3x6  
rdl 3x8x32.5  
calf raises 3x20  
lunge jumps 2x10  
core  

Fri:
bar warmup
hc 4x3x55
smith throws 12x3x25
iso bp 3x8x60
db bent press 6x8
iso pushups 2x5
sh box 2x10
1 arm row 3x12
ham curls 3x12
core

Week 3:
Mon: really easy gonna bump my maxes up 15lb on fsq and bsq  
bar warmup  
pc 5x60 x65 x70 3x80 3x75
cp 3x5x80  
bsq 8x65 8x70 6x80 6x85
fsq 5x60 5x70 5x75 5x80
gh 40  
sdl 3x10  
calf raises 3x10  
tuck jumps 3x10  
core  

Tue: really heavy day, chest is ripping apart
bar warmup
hang snatch 3x4x40
18 bp/boxes 532532
static hold 5x6x120
weight dips 3x5
rev rows 3x5
face pulls 15-12-10
curls 3x5
core

there are many ways to execute B skips..think about an A with a paw action and strong opposite arm action..used by pfaff among others