Elitetrack: Sport Training & Conditioning

Monday 17 March 2008

Warmup
6x30/20m fly
Clean
Squat
Bench
Stretch

Tuesday 3/18/08
Warmup
8x200 at 60% rest 40s
Abs 200
Thursday 3/20/08
Warmup
450 in 68 rest 18 min
300 in 44 rest 90s
150 in 19
later
Warmup
Snatch
Front Squat
Military
Pullups
GHR
Stretch

Wasn’t feeling very good the last couple of days, took Wed off and it definitely slowed me down today. Was only able to run a 19 at the end because I got angry about how slow everything else was.

Friday 3/21/08
Warmup
100-150-200-300-200-150-100 at 60%
General Strength
Abs 200
Sunday 3/23/08
Warmup
General Strength
Abs 200
Stretch

Monday 3/24/08
Warmup
7x30/20 fly
Trap Clean 2x5
Clean 5432 135, 175, 185, 195
Squat 5x5 145, 185, 195, 205, 215
Bench 4x5 135, 155, 165, 170
Pullups 3x8
GHR 3x6
Stretch

Tuesday 3/25/08

Warmup
11xdiagonal on football field at 75%, rest alternated between walking/jogging the length of the field
Stretch

Wednesday 3/26/08
Warmup
2x300/150 splits in 42/40 and 19/22
rest 90” for the split, 15min between runs
Snatch Squat
Snatch
Front Squat
Military
BO Row
Stretch

Thursday 3/27/08
Warmup
GS
Abs
Stretch
Friday 3/28/08
Warmup
2x100,200,300,200,100 at 60%
Abs
Stretch
Sunday 3/30/08
Warmup
Starts
6x60m
Hurdle Mobility
Stretch

Had to change some things around this week due to the forecast for hail tomorrow afternoon.

Monday 3/31/08
Warmup
4x50,100,50 at 85%, equal walk recovery
3 min rest
250 in 33.4
Short BB Circuit
Stretch

I’m doing some volunteering at a local high school and ran the workout with the guys today.  This was the 100/200 workout, tempo based program, close to midseason but a little behind in training due to an unusually bad winter and a significant part of the team also being basketball players who just got out last week after a deep postseason run. Ran most of the workout moving throughout the group but tried to act as a pacesetter/windbreak during the 250 and probably ran it a bit too fast for most of them.

Wednesday 4/2/08
Warmup
5x150 rest 6.5 min in 18.9, 17.9, 18.5, 18.3, 18.8
Clean
Squat
Bench
Pullups
RDL
Abs 200
Stretch

Thu 4/3/08
Warmup
2x100,200,300,200,100 at 60%
GS
Abs 200
Stretch

Fri 4/4/08
Light GS
Abs 200

Shins started to bug me a little more so I backed off for a bit. Was looking at things today and it looks like all the meets I was looking at running outdoors aren’t actually going to work out with the rest of my schedule, so I’m probably just going to work in some time trials/test workouts on Saturdays and I’ll have to call that it for the season.

Monday 4/7/08
Warmup
6x60m
Clean
Squat
Bench
Pullups
RDL
Abs

Tuesday 4/8/08
Warmup
5x100
4x200
2x300, all at 60% 1:1 work/rest
General Strength
Abs
Stretch