Elitetrack: Sport Training & Conditioning

***week 24, 1st week of comp***

Mon 2/5
off

Tues 2/6

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 5-6 contacts alt. leg bounding from 2-6 step walk/jog in

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

2 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: very explosive. another great day. 

Wed 2/7

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

speed/technique

3 x 50m builds

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

4 x 1st phase TJ passing (flatland/from full approach/top speed) *filmed, result = 17'11" 1st phase pass

cool-down/dynamic & static stretching  12 min.

notes: a fine day once again. workout unfolded the same way as last week, as far as my body's response…started out sluggish, but the workout turned into some good stuff. 3 more 1st phase passes at around 16'5"-16'9", which were very smooth, and that 17'11", which was pretty smooth, but with a hint of turbulence. I'm gonna clean it up, and 18' a little smoother could lead into a pretty nice pass-pass-jump in a meet situation, in my estimation.

Thurs 2/8

warm-up C 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: keeping on with the trend of feeling good. a rewarding day of coaching. there's this dark horse, who just came to us in his senior year w/ average marks…he's responding unbelievably to the workouts (esp. the weight training), hittin' them 6 days a weeks. he's been bouncin' off the walls, and I'm hard pressed to keep restraining him from doing too much. anyway, today he posted a 1.00 sec. laser across 10m in his 10th sprint (40m+) of the day (weeks back he only had a 1.10). this signifies he's capable of dropping a 23'9" LJ, if the speed is in check with the strength, as well as form. the only other jumper I've had go this fast, who posted 0.99, ended up w/ a 24'4 1/2" LJ last season. also, a girl got a 1.22 today, which indicates she could produce a 17'5" LJ. I am happy, because they've been putting in the time and have been consistent with their training since 1st week of November. I remind you that these jumpers have been largely doing things Elitetrack style the past 2-3 years, which has made all the difference…so thanks!

Fri 2/9
off

Sat 2/10

Meet #3
TJ  48'4 1/2"  :dance: :dance: :dance:

used 120'6" 18-step run, preceded by 4-step walk-in 134'6"
4 attempts taken—all legal jumps (perfect on the board) 46'8", 47'8" new PR!!, 48'4 1/2" new PR!!  :thumbup:, 47'8"

bodyweight 178 lbs.

notes: well I didn't deliver that 50' jump I had intended, but I did PR by over a foot. didn't sleep well at all last night…my mind was racing over thoughts of the meet (about 3-4 hours of sleep). came feeling great, nevertheless. timed the warm-up perfectly this time. was in the zone from the beginning…relaxed, with an air of nervous optimism, looking to enjoy the ride. first time in forever that I was clean on the board w/ my attempts. very springy & explosive today. didn't utilize all my speed, though, maybe cuz in the back of my head I knew I had taken it from 12 steps w/ my longest attempts from practice, to 18 steps in today's meet, for the full jump. the 48'4 1/2" jump had about a 17'-15'-16'4 1/2" breakdown for the phases…I was also still falling backward and sideways on the landing, so I was losing distance there. thought I was gonna hit my 50 footer on the last jump, cuz the momentum of the rounds was going my way…instead I lost focus, got greedy, lost my balance in the jump, while carrying on w/ explosive effort anyhow. the end result is that I traumatized my rt. knee in the third phase. don't know what the heck is up with it…it is real weird feeling. hopefully it's just shell shock and I'll be OK soon. it's definitely different than the patellar tendonosis, which feels pretty OK now. whatever…yeah I'm a little worried, but also happy enough with the day.  

Sun 2/25

bodyweight 181 lbs.

took 2 weeks off due to what I think is a knee sprain/possible partially torn meniscus. finally could walk well again, so I did this:

very light & gingerly jog/walk/lying leg pedal 4 min, stationary bike 4 min, lying leg pedal

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

15 x 25m ramp runs w/ walk-back recovery

GS/light weights circuit—2 x circuit1 (30-40 sec. rec. b/n exercises & 3:00 b/n sets):
1. high box step-ups w/ hold (10 each leg) 2. bench dips 1st set (25 reps)/ regular dips 2nd set (9 reps) 3. single arm OH MB wide stance deep squats (12 total) 4. SL stand lat/front 10 lb. DB raises w/ free leg TJ swooping action (5 each direction/each leg stand) 5. squat thrusts (12 reps) 6. SL stand sweeping single arm w/ free leg TJ swooping action (12 each leg stand) 7. kneeling MB throws from chest (12 reps) 8. SL stand 10 lb. DB double arm swings (12 each leg stand) 9. single arm bent over rows w/ 25 lb. DB (12 each arm) 10. SL DB stiff legged anterior reach w/ 25 lb. DB's (10 reps each leg stand) 11. lat. pull downs (12 reps)

cool-down/dynamic & static stretching  12 min.

notes: 2 weeks in hell left me with your typical nourishment of chocolate, ice cream, and alcohol. I am now in limbo. it is very blue here. there comes a time, though, when every triple jumper needs to work out, even in limbo…

Mon 2/26

stationary bike  4 min.

warm-up A  25 min.

power clean & split jerk  2x4 @ 55%, 2x4 @ 60% (115 lbs) w/ 2:00-2:30 rec. {16 total reps olys}

deep back squat  2x4 @ 60%, 2x4 @ 65%, 1x4 @ 70% (225 lbs) w/ 1:15 rec.

deep front squat 2x4 @ 60%, 2x4 @ 65%, 1x4 @ 70% (185 lbs) w/ 1:15 rec. {40 total reps squatting}

explosive MB: 4 reps OHB, 4 reps OH w/ 2:00 rec. b/n each set of 4

cool-down/static & dynamic stretching  12 min.

bench press 3x4 @ 60%, 3x4 @ 65%, 2x4 @ 70% (125 lbs) w/ 1:15 rec. {32 total reps pressing}

stretched the pecs 

core: 10 hanging bent leg raises w/ 5 sec. static hold, 40 standing Russian twists w/ 35 lb. plate, 20 DL Eagles

notes: knee made the warm-up labored, but was feeling good as the workout progressed.

Mon 3/5

warm-up A  30 min.

dynamic hurdle flexibility: 1x10 each direction bent knee, 1x10 each direction straight leg

5 x each leg of leg drives on wall

accelDev/resisted runs: 2x10m tire pull, 3x15m tire pull, 3x10m unresisted-4 pt. stance starts, 3x15m unresisted-seated turnaround starts w/ 1:30-2:00 rec's {140m volume}

6 reps standing LJ to sandpit (best attempt= 10'3")

back power jerk 1x5 @ 60%, 2x5 @ 70% (155 lbs) w/ 2:30 rec. {15 reps}

deep back squat 3x10 @ 50% (185 lbs) w/ 2:00 rec. {30 reps}

4 reps standing VJ

cool-down/static stretching  11 min.

notes: did the workout with the club jumpers today. I think I'm over the sprain, but I'm pretty certain there's torn miniscus in there. I can pretty much do everything, it's just kinda livin' with it not quite right in there (grinding/twanging/not fluid). the knee felt pretty good for starters, but stiffened and aches again now, after the workout. things felt kick arse otherwise. got an MRI today. they had to start over cuz I accidentally started movin' to the music (BPM baby!) and my elbow bumped the control stick and shifted the bed…miss lady operator was a triple jumper back in her day, so all was OK  :thumbup:

Wed 3/7

warm-up C  25 min.

turnarounds: 5x50m & 4x50m @ 85% w/ 15 sec. rec. b/n reps & 4:00 rec. b/n sets {450m vol}

low/med intensity multi-jumps (30-60 sec. rec): 2x15 DL pogos, 2x15 DL zig zag line pogos, 2x15 DL prisoner floor-to-box squat jumps, 2x20 alt. leg step-up jumps

play time: SL stand MB partner battle (12 puts each leg stand), partner band heckle w/ SL MB battle, circle crawl

deep front squat 4x3 @ 60% (185 lbs), 6x3 @ 65% (205 lbs) w/ 1:15 rec.

stiff legged deadlift 3x10 @ 135 lbs. w/ 2:00 rec.

alt. leg rhythmic front DB split jerk 3x10 @ 40 lb. DB's

cool-down/dynamic & static stretching  12 min.

notes: OK, so I can do all of these workouts, oh but man my knee smarts. something aint right in there. Gonna get the thing healed, come surgery or high water, because the drive is still there. I will hit 50'.

Good luck man. Did you get results from your MRI yet?

Thanks. No, I am still waiting for the results.

Fri 3/16

warm-up C  25 min.

build-ups & some light TJ technique

some intermediate lifting

notes: I was very surprised by my strength levels today…thought they would have fallen off more. must be the junk food I'm eating now and whatever they're injecting into our cows and mightier meatier chickens these days  :bigsmile:

Tomorrow I will begin Jonathan Edwards' 1995 training. The good doctor still hasn't called with the results of my MRI, but I'm tired of waiting…I waited so long my damn knee seems to have gone and healed itself. Oh well, what you gonna do? Oh yes, triple jump.

Mon 3/19

stationary bike 4:00, bodyweight squats, bodyweight lunges

snatch light warm-up sets, snatch working sets (triples, doubles, and singles)

snatch max 188 lbs

notes: near PR today. I bettered Edwards by 1 lb. in today's test. felt very good. it's funny how much more easily the weights come when they're not preceded by 2 hrs. of track work or an extensive and (often) overdone re-warm-up for the weights session. more tests tomorrow. I do feel dizzy…I think it came from lots of motor unit recruitment…tomorrow should get interesting. 

Tues 3/20

bodyweight 185 lbs.   :thumbdown:    :thumbdown:

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

2 x 60m build-ups

30m test (3 trials, from 4 pt. stance, no blocks, laser timed) best result: (w/ 10m splits) 2.00  1.18-3.18  1.09-4.27 sec.   :thumbdown:  :laugh:  :thumbdown:

SLJ test (3 trials) best result: 10'0"

overhead backward 12 lb. shot throw (3 trials) best result: 51'0"

38 push-ups

55 crunches

dynamic & static stretching

notes: I can tell I haven't been squatting/deadlifting…it really hurt the first 10m of my 30m test today. I usually get about 1.7_ to 1.8_ for the first 10m, not 2.00. The time-clock blazed me up and humbled my ambitions today. felt like a pile overall, except for maybe the shot throws, which were pretty OK. power clean & hang snatch maxes tomorrow.     

goodluck on your comeback