Elitetrack: Sport Training & Conditioning

Hi, I'm new to this, but I wanted to post what I have been doing starting with the summer.  This past season was a rough one for me.  I have been through a meniscal tear (L) knee and now tendonitis is my right achillies.  I have played around with the thought of an injection, but I don't want to take the chances of blowing it up.  So here is my journal.  I have done some lifting in the recent weeks, but I won't post it because it was general lifting just to build some base from not being able to lift much after the op.  I just started squats/variations as well as olympic lifts.  I hope you'll enjoy as I get back on the road to find out what's in my basement.

welcome, what events do u train for?
goodluck!

55m/60m, 100m and 200m

I won't begin my track workouts until early November.  I think resting my body will benefit me the most right.  Strength gains are a must for me to get back to where I know I should be.  My lifting max's aren't what they normally are because of the time I had to take off from doing the lifts above.  You'll have to bear in mind that I am working back to my best. 

Clean 230 - Snatch 185 - Back Squat 350 - Bench 280 - Front Squat 250

Week 1
Monday
Power Clean - 4x3= 173, 173, 179, 184
Clean Pull - 4x3= 196, 196, 202, 207
RDL - 3x5= 210
BB Row - 3x5= 185
WT. Chin Up - 3x8= 10
5:00 minutes of jumping rope

Wednesday
Back Squat - 4x5= 263, 263, 273, 273
Step Ups - 3x5= 135
Bench Press - 4x5= 196, 210, 210, 218
Push Press - 3x5= 135
Calf Raise 3x8= 60#db
5:00 minutes of jumping rope

heartsonfire - 12 July 2006 07:06 PM

55m/60m, 100m and 200m

I won't begin my track workouts until early November.  I think resting my body will benefit me the most right.  Strength gains are a must for me to get back to where I know I should be. My lifting max's aren't what they normally are because of the time I had to take off from doing the lifts above. You'll have to bear in mind that I am working back to my best.

Clean 230 - Snatch 185 - Back Squat 350 - Bench 280 - Front Squat 250

Week 1
Monday
Power Clean - 4x3= 173, 173, 179, 184
Clean Pull - 4x3= 196, 196, 202, 207
RDL - 3x5= 210
BB Row - 3x5= 185
WT. Chin Up - 3x8= 10
5:00 minutes of jumping rope

Wednesday
Back Squat - 4x5= 263, 263, 273, 273
Step Ups - 3x5= 135
Bench Press - 4x5= 196, 210, 210, 218
Push Press - 3x5= 135
Calf Raise 3x8= 60#db
5:00 minutes of jumping rope

not bad numbers, i really like during pc and cp that should really help ur cleans

Thursday - July 13, 2006
Snatch - 4x3= 120, 120, 126, 130
Snatch High Pull - 4x4= 173, 173, 179, 184
Good Mornings - 4x5= 135
Russian Leans - 3x6
Wt. Reverse Hypers - 3x8= 80
5:00 minutes of jumping rope

Friday - July 14, 2006

Hang Clean - 4x3= 150, 150, 156, 156
Back Squat - 4x5= 265, 265, 265, 265
SL Squat (back foot on a bench) - 3x8= 135
Wt. Dips - 3x8= 100
Shoulder Complex - 2x10= 15 (DB Ant. Delt Raise, DB fly, Upright Cable Row [60])

Week 2

Sunday - July 16, 2006

Power Clean - 5x3= 173, 179, 184, 191, 191
Clean High Pull - 5x3= 196, 202, 207, 214, 214
RDL - 4x5= 215
BB Row - 3x5= 195
Wt. Chinups - 3x8= 20

Week 2

Sunday - July 16, 2006

Power Clean - 5x3= 173, 179, 184, 191, 191
Clean High Pull - 5x3= 196, 202, 207, 214, 214
RDL - 4x5= 215
BB Row - 3x5= 195
Wt. Chinups - 3x8= 20

Week 2 Continued

Sorry I haven't been able to post.  Over the past couple weeks I have bumped my numbers on all my lifts to get them more back to normal.

Tuesday July 18

Back squat - 5x5= 263, 273, 280, 280, 290.5
Step-ups - 4x5= 135
Bench press - 5x5= 196, 210, 218, 218, 218
Push press - 3x5= 135
Standing calf raise - 3x5= 60

Wednesday July 19
Snatch - 5x3= 104, 109, 112, 117, 117
Snatch high pull - 5x4= 173, 179, 185, 191, 191
Good mornings - 4x5= 145, 150, 155, 165
Russian leans - 3x6
Wt. Reverse hypers - 3x8= 80

Thursday July 20
Hang Clean - 5x3= 150, 156, 161, 168, 168
Back squat - 4x5= 245, 245, 252, 252
SL squat - 3x8= 135
Wt. Dips 3x8= 100
Shoulder complex (DB Ant. Delt raise, DB fly, Cable or DB Row) - 2x10= 15/80

Week 3

Monday July 24
Power clean - 5x3= 173, 184, 191, 196, 196
Clean pull - 5x3= 200, 212, 219, 223, 223
RDL - 4x5= 225
BB Row - 3x5= 225
Wt. Chin ups - 3x6= 20

Wednesday July 26
Back squat - 5x5= 312, 320, 332, 340, 340
Step ups - 4x5= 135
Bench press - 4x5= 202, 218, 230, 230
Push press - 3x4= 135
Standing calf raise - 4x8= 60

Thursday July 27
Snatch - 5x3= 139, 144, 148, 154, 157
Snatch high pull - 4x4= 179, 184, 191, 196
Goodmornings - 3x5= 165
Russian leans 4x6
Wt. Reverse Hypers 4x6= 80

Saturday July 29
Hang clean 5x3= 150, 161, 168, 173, 173
Back squat 4x5= 280, 280, 292, 300
Hip extension - 3x8= 90, 130, 130
Wt. Dips - 3x6= 115
Shoulder complex (DB Ant. Delt raise, DB fly, Cable or DB Row) - 2x10= 15/80

Week 4

Monday July 31
Power clean - 4x3= 173, 173, 179, 179
Back squat - 4x5= 300, 300, 320, 320
Goodmornings - 4x5= 165
Push press - 3x5= 135
Reverse hypers - 3x8= 80

what r ur times and what level?

10.30's/10.40's

heartsonfire - 03 August 2006 04:42 AM

10.30's/10.40's

is that d3?

Post collegiate

August 2, 2006

Wednesday
Clean pull - 4x4= 196
Back squat - 4x5= 288,300, 300, 312
Russian leans - 4x6

Super set
__________________________________
BB row - 4x5= 195
Bench press - 4x5= 202, 210, 210, 210
__________________________________

Friday August 4, 2006

Hang clean - 4x3= 173
Step up - 4x5= 135
Wt. Dips - 3x8-10
Wt. Chinups -3x8-10
Hip ext. - 3x8= 100