Elitetrack: Sport Training & Conditioning

saltojump5 - 18 January 2007 05:12 PM

Thurs 1/18

warm-up A  30 min.

accelDev: 2x25m lying prone starts w/ 3:00 rec.

maxV: 4 x flying 30's w/ 25m build-up zone, 5:30 rec's

1 approach

cool-down/dynamic & static stretching  10 min.

notes: quads were really tight & sore today, esp. rt. quad. as such, I decided to time the sprints next Tues…started out fast today, but the quads wouldn't loosen up any. I decided to shut 'er down and call it a day after the approach. iced, self-massage, some Bengay, & some etc. hard to believe Tuesday's workout made me like this today. I am raring to go otherwise. Don't know why, but I feel good about the situation…it's making me crazy for jumps. this will all make sense soon…

why flying 30s?

utfootball4 - 18 January 2007 05:17 PM

why flying 30s?

What? Why not flying 30's?

Sun 1/21

warm-up A  30 min.

guided TJ session #3: lots of short accels/builds/approaches, 1st phase passing, other low impact technique work

cool-down/static stretching  12 min.

notes: felt very good today. ~ 2 1/2 - 3 hr. session. probably could have taken full triple jumps from short approaches, but, just to be sure, I'll wait a little bit longer before having a go at it. very fresh today…man I'm feeling it now! the Bengay crept up on me today.

***week 22, 1st week of pre-comp***

Mon 1/22

warm-up B w/ TJ phase rehearsal 25 min.

general strength/jumps circuit—2 x circuit3 (abbreviated to 10 exercises) (30 sec. rec. b/n exercises & 3:00 rec. b/n sets):

1. SL prisoner squats (6 reps each leg) 2. compass jumps (20 contacts) 3. mountain climbers (30 total) 4. twist step-ups (10 reps each leg) 5. Cossack extension (Russian dance) (12 leg exchanges) 6. walking twist lunges (20 contacts) 7. treadmills (30 total) 8. lunge extension walks (20 contacts) 9. lateral pogos (12 each direction) 10. low walks-forward (20 contacts)

cool-down/static stretching 12 min.

notes: patella sore today, whereas it was not sore at all yesterday. this thing is day-to-day, and that aggravates my patience a little. how can a man drop the bomb when his patella tells him "hold on here"? screw that. I will will myself to good health. 

you have been having lots of injuries lately, whats going on????

utfootball4 - 22 January 2007 07:33 PM

you have been having lots of injuries lately, whats going on????

A few different things, I think. One thing is that I've been more distracted from my own workouts, as I put more time and energy into coaching the kids, now (which I do enjoy). We've got like 4x as many jumpers as last year, and they're all on a different page, starting up at different times and coming on diff. days, etc. It is a bit draining. I saw you had a shitty workout today and that gave way to some shitty coaching. Same thing here today.  

Also, they are trying to save $ on the heating bill for the bldg…they keep it at about 49 degrees inside at best, and we have to wear hats and jackets and shizzle throughout the workout…which is unnerving. Also, it's hard to stay relaxed sometimes when there are soccer balls flying around you. I would love to return to the relaxation I had this summer.

It's been very cold outside, and it seems to me I've always felt the aches and pains return at this time of year, and things get much better when the temp. gets above 65 degrees. It's kinda depressing up here…no-one is getting any sun these days. I believe sunlight goes a long ways toward health.

Also, I took a couple missteps and went for too much with those depth landings/complexes. Also trying to finish a workout while distracted/hurried and demonstrating jumps to the kids while cold is a no-no.

I'm starting to think one can only sustain so much high intensity work, and then your body sends you these messages to back off, even though you thought things were going great…just kind of creeps up on you and lets you know one day.

Let me know if you see anything else I might be overlooking.

I'll get there…I really don't care how long I have to wait. All I need is 1 jump over 50' & another over 24' and I can hang up the shoes.

Tues 1/23

warm-up A w/ TJ phase rehearsal  30 min.

4 x 50m build-ups

30m test-4 pt. stance crouch start (4 trials, no blocks, speed trap timing gate timed) 4:00 rec. best result: 4.05 sec. (best ever= 3.98 sec. 11/29/06)

30m fly test-(3 trials, speed trap timing gate timed, 28m accel zone used) 7:00 rec. best result: 3.21 sec. (best ever = 3.17 sec) w/ a fastest 10m split of 1.05 sec. (best ever = 1.04 sec. multiple times)

SLJ test (4 trials) best result: garbage (best ever = 10'10")

single arm barbell split snatch (from floor) 4x2 each arm @ 90 lbs, 100, 110, 125 lbs  new PR!!!  :thumbup: :dance: :thumbup:

cool-down/dynamic & static stretching  12 min.

notes: legs felt on the tired side today, and I felt slow compared to last week's sprints, but the times were still decent. I think all those sprints/builds on Sunday, and then the circuit at 9:00 pm last night caught up w/ me today. anyway, now I know I was running my fastest ever last week, because today's decent times didn't even compare w/ last week's blaze. I'd say I'm still within striking distance, and that is a good thing now. trick knee felt fine today…must have been some good barometric pressure today, or something. single arm snatch was easy, so I know I can get my goal of a big dog on each side.   

Wed 1/24

warm-up B  25 min

ext. tempo @ 70-75% (on astro-turfed indoor track today): 10x100m @ 14.4-15.2 sec. w/ 1:15 rec. b/n reps {1000m vol}

hurdle mobility: 10x10 clearances holding med ball

cool-down/static stretching 10 min.

notes: my new shoes are doing the trick. I broke down the old ones in just 3 months, so that is also a PR  :thumbup:  a good day w/ the club jumpers. they are making some good breakthroughs. I looked over, and our pole vault coach was also coaching his arse off  :smile:

Thurs 1/25

off

Fri 1/26

warm-up C  25 min.

1 set of 6 contacts alt. leg bounding (from standing start)

1 x 4 step approach TJ (preceded by short walk-in)

2 x 6 step approach TJ's (preceded by short walk-in)

single arm barbell split snatch (from floor) 3x2 each arm @ 90 lbs, 100, 110 lbs. w/ 3:00 rec.

cool-down/dynamic & static stretching  12 min.

notes: gave my patella the test today, and it passed. first time back bounding/TJ'ing on it in 3 weeks, and I accidentally unloaded some huge jumps  :thumbup: :thumbup: :thumbup: ! My buddy stood there w/ his jaw dropped. I feel good again.

Sat 1/27

Meet #1 
55m  6.82
TJ (10 step, low speed approach, 3 attempts only)  Foul (big), 43'3 1/4" (stutter step), Foul (big)

bodyweight 179 lbs.

notes: not happy with the results. things to improve upon for 55m…timed warm-up poorly and hadn't recovered and settled/relaxed by the time they called us to the blocks, hurried warm-up, no accels as primer, blocks were spiked to ground and bunched to the line, disallowing normal settings (should have removed spike and had someone stand on them. things to improve upon for the TJ…won't have to test it out w/ TJ's day before meet, will solidify short approaches, too, in order to eliminate stutter stepping. 43'3 1/4" jump also left from a foot behind the board. rounds 1 and 3 fouls were big, though, and I was deep into the pit. very elastic and loose, but knee hurt after the first jump. I will start to get after it more next time w/ more speed.

Sun 1/28
off

***week 23, 2nd week of pre-comp***

Mon 1/29

warm-up C w/ TJ phase rehearsal 25 min.

2x4x50m upright sled pulls w/ med/light weight first set & light weight 2nd set (easy build pace, sporatic & enjoyable recovery)

4 x DL SLJ w/ 8 lb. weight vest

4 x each leg SL SLJ w/ 8 lb. weight vest (2 reps stationary start, 2 reps 1 step momentum builder each leg)

2x10 split squat jumps w/ 8 lb. weight vest

2x10 alt. leg step-up jumps w/ 8 lb. weight vest

1 x 10 pogos for height w/ stiff legged plantarflexion landing & reset (single responsed, not consecutive)

several sledge hammer whacks (8 & 12 lb sledges) @ sandbag on pedestal from sandpit stand

some DL hops over sandbag on pedestal from sandpit w/ stiff legged sandpit landing

more sledge whacks

cool-down/dynamic & static stretching  12 min.

notes: the plan is to go Mondays w/ resisted runs/resisted plyos/speed-strength/breaking inertia, etc, Tuesdays w/ box jumps/combination jumps/bounding to sandpit for technical development, Wednesdays w/ pure speed/approaches/first phase passing, Thursdays warm-up/stretching/maybe some hurdle mobility and core work, Friday off, Sat compete (3 jumps only), Sun TJ technical session w/ Kangaroo Track club. The idea is a shift on the spectrum throughout the week from speed-strength to pure speed, 2 days of recovery which has always done my body good, and then explode. all sessions are brief and relatively intense. should be a good stew for me, allowing for full recovery mentally and physically, so as to allow my speed to play out. fun workout today. the best was whaling on that sandbag w/ the sledges (thanks wsgeneral  :thumbup:) my training mate's foot got tripped up on it, as he failed to make clearance on his hop over, and he tumbled face first to the other side. he got pissed at it, so we whaled on it some more.   

Tues 1/30

warm-up C w/ TJ phase rehearsal 25 min.

combination/multi-jumps (all to sandpit):

4 x short approach TJ's from 2-4 step walk/jog in

4 x 8-9 contacts alt. leg bounding from 2-6 step walk/jog in

4 x LLR-LLR from 2-6 step walk/jog in

4 x DL ground-to-box-to ground etc. jumps (through 5 boxes, various heights)

1 x each leg SL ground-to-box-to ground etc. hop & hold the landing (through 5 boxes, various heights)

cool-down/dynamic & static stretching  12 min.

notes: an enjoyable day. short and sweet…as promised. 

Wed 1/31

bodyweight 176 lbs and almost sinewed  :thumbup:  :online:  :thumbup:

warm-up A w/ TJ phase rehearsal 30 min.

speed/technique

3 x 50m builds

6 x approaches (used 119'0" 18-step run, preceded by 4-step walk-in 133'0")

5 x short approach LJ's

2 x 1st phase TJ passing (flatland/from full approach/top speed) *filmed, result = 16'8" 1st phase pass

notes: a very good day. started out sore and very sluggish, but it turned into one of the best sessions to date. approaches were very fast, smooth, and relaxed. short approach LJ's were so-so. 1st phase TJ passing was superb. on my 16'8", everything came through the board w/ a natural release and swing of the free limbs. stayed level and there was no collapse upon ground contact coming out of it. I could sense there'd be even phase distribution if I were to finish that one.

Thurs 2/1

warm-up B w/ TJ phase rehearsal 25 min.

2 x 55m builds

isometric core stabilizers—prone elbowstand, left and right lateral handstand, supine elbowstand  45 sec. each + 10 leg raises

notes: feeling good.

Sat 2/3

Meet #2
LJ  21'6 3/4"

used 122'6" 18-step run, preceded by 4-step walk-in 136'6" 
4 attempts taken (last one a foul w/ 22'2" distance travelled courtesy mark)

bodyweight 180 lbs.

Sun 2/4

guided TJ session #4

*check out the video clips from these sessions at  http://www.kangarootrackclub.org/gallery.htm
click on the ones that say Brian (that's my alias  :cool2:)  feedback welcome!

warm-up A  30 min.

2 x 55m builds

3 x 4-5 contacts alt. leg bounding to sandpit from rocking 1-step start

3 x 12-step approach TJ's: 45'8", 46'0", 45'8"

3 x 1st phase TJ flatland passing from full approach (used 120'0" approach, preceded by 4 step walk-in 134'0")

cool-down/static stretching  12 min.

notes: It's coming along nicely now! I've regained relaxation. I think I'm within striking distance of getting my 50 footer, seeing that this now came in practice, the day after a meet. Exciting times they are!