Elitetrack: Sport Training & Conditioning

It's been a while since I've logged somethin.

Monday April 9th:

Warm up: jog 1 lap, leg swings, sprint mechanics, fast leg cycles took 20 min.

Was going to 300m time trial, but it's wet in Oregon today.

5*30 meter down hill sprints at 100% effort.
4*40 meter sprints with 4 high hurdle hops at start.
4*40 meter falling start sprints.
4*stadium stairs up and down every step as fast as possible.

cooldown jog 2 laps,stretch, ice.

Tuesday April 10th:

Warm up: jog 1 lap, leg swings, sprint mech's. 

2*40 meter alt. leg bounds with 20 meter run.
2*40 meter RRLL bounds with 20 meter run.
2*40 meter LLR bounds with 20 meter run.  (LLR is my triple jump)
2*20 meter alt leg bounds with 20 meter run.
2*20 meter RRLL bounds with 20 meter run.

1/2 squats for explosion 2*85%, 1*50%
Power Clean at 2*85%, 1*50%
Hammy curls on physio ball 2*10 quick
speed push ups alt one hand on med ball 2*15
Drop jump from 36" platform with 16lb med ball for explosion 1*7 forward, 1*7 backward, 1*7 straight up.

Cooldown on bike, ice, stretch.

Notes: bounding is my biggest strength is for me out of all other stuff.  I just smoke our other triple jumpers by like 20 meters in the workouts, it makes me feel good.  Triple jumping this weekend, and then triple jumping at the Oregon Invite next weekend, which is good too.

Your workouts are very similar to mine from college. Oh the nostalgia. Did you get your 48' TJ indoors you were looking for? How did it turn out for you? It sounds like things are going well for you outdoors. Hopefully you can log more often, so we can see what develops.

Yeah, I go to a community college.  We can't afford indoors!  At least that's what the coach says.  48 is a work in progress for outdoors at the moment.  I've only jumped 3 times so far this year and recorded 45' 1" so far.  I'll be tripling 5 more times then my season is done.  So I gotta pull a fast one.  However, I am accepting the challenge to attend Sacremento State University jump corps this coming fall.  So I best get that 48 soon .

Thursday April 12, 2007:
Warm up: jog 1 lap, sprint mech., fast leg cycles, leg swings.

6*approaches, both long and triple, then 4*120 meters sprint float sprint and the last one at 100%.

60%= 6 reps

Jump Squats: 3*60%
Dbl leg ham curls: 3*60%
Power Clean: 3*60%
Seated Rows: 3*60%

Cooldown on bike for 7 minutes, ice, stretch.

Mmmm. That explains it, then. Good challenge and I think you'll make it. If it's in your psyche, which it seems to be, that will draw you closer to achieving it. 

April something, not long after my April 12th post…

Injured my high hamstring and hip flexor on the same leg… MY HOP and STEP leg!  That is my left leg.  Didn't compete at Oregon Invite, which is silly.  Haven' competed or done n e training besides warming up and doing core for 1 week.  My coach doesn't want me to now jump until championships.  This is 4 weeks away… what to do? 

Currently April 29th:
My hip is almost healed and hamstring is really tight but healed.  Still pain in hip when jumping and full sprinting.  Probably do some core circuits and do hang cleans and snatches this week.  Seeing a chiro to get stem and ice and other stuff to heal it.

Story= didn't jump last year at all due to hamstring injury… jumped 3 times this year and got 45' 1" in March.  Injured again…. One more time to jump then I'm supposed to compete D1 starting fall 07.  Well, I really gotta get things together now.  It makes for a better story if I do get a 48 or 49… what a feat that will be?  That's my motivation… people do stuff that's never been done before all the time… Like Saltojump5 doing Edwards training.  I must make the decision to be successful and believe.

Ok so I'm healed and not doing the Jump Attack Program after one cycle!  It was nuts and too hard to combine with track training!  What was I thinking?

About me now:

6' 1/2"
175lbs to go down to 165lbs soon!
No tests so far
PR's:

Triple Jump: 46' 11"
Long Jump: 21' 8"

I've gone through so much weird training and random training that I am now going to do a program that makes sense!

Monday (Neuromuscular Development, High Demand)
Warm up jog
Dynamic Flex exercises
Sprint Development Drills
Accelerations (4x10m, 4x20m, 4x30m)
Multi Jumps
Standing long jump-5x
3 Standing long jumps- 5x
Standing triple jump- 10x
Weight Training
Olympic Lifts-(Pulls= high pulls, low pulls) 6x4
Deep Squat- 4x8
Incline Press- 4x8
Cool down

Tuesday (General Training, Energy System/Endocrine Fitness)
Warm up jog
Dynamic Flex exercises
Hurdle mobility
Technique Drills
Skips for height-2x50m
Skips for distance- 2x50m
Run-Run-Jump- 2x50m
Static Dynamic jumps- length of runway 2x
General Strength:
1x thru 24 exercises 10 reps each
Cool down

Wednesday (Neuromuscular Development, Low Demand)
Warm up jog
Dynamic Flex exercises
Sprint Development Drills
Hill Runs 6x120m
Weight Training
Olympic lifts (cleans 4x3)
Step Ups (2x5 each leg)
Lunge Walks (2x5 each leg)
Incline Press (4x5)
Cool down

Thursday (General Training, General Strength, Endurance)
Warm up jog
Dynamic Flex exercises
Hurdle mobility
Technique Drills
Skips for height-3x50m
Skips for distance- 3x50m
Static Dynamic jumps- length of runway 3x
Medicine Ball Circuit
Cool down

Friday (Neuromuscular Development, High Demand)
Warm up jog
Dynamic Flex exercises
Sprint Development Drills
Acceleration Development (resisted runs, 12x30m)
Multi Jump (in place circuit)
Squat Jumps-2x10
Split Squat Jumps-2x10
Cycled split squat jumps-2x10
Tuck Jumps (legs extended)-2x10
Weight Training
Olympic Lifts (Pulls 6x4)
Dead lifts- 4x8
Incline Press- 4x8
Cool down

Saturday (General Training, Energy System/Endocrine Development)
Warm up jog
Dynamic Flex exercises
Sprint Development Drills
Extensive Tempo (8 x 150m, recoveryâ??s 2 minutes)
Bodybuilding Lifts
Circuit A or B, 2x10 each exercise
Cool down

The weekly program posted above is what I am going to do for 4 weeks!  With increasing volumes and switching of bodybuilding circuits and increasing and decreasing volumes with respect to other stuff.

Any comments or suggestions would be greatly appreciated!
Is this a solid base or what?

And yes, I did get it from Boo's Complete Track and Field Conditioning Guide!  What do you think about it?

I'm no expert, but that looks like a really nice program.  Mike had me do a similar GPP program and the results were very good.

agentwinburn8604 - 24 October 2007 11:58 AM

Ok so I'm healed and not doing the Jump Attack Program after one cycle!  It was nuts and too hard to combine with track training!  What was I thinking?

Didn't you post about how great it was a week or two ago?

lol.  yeah, I did post a week ago about how great it was and the progress.  The progress was great vertical jumping ability.  I started to realize that I'm not a vertical jumper, I'm training to be a triple jumper!  I have a great vertical going into this year because of it though, so it was good, but Boo's program now is better for what my athletic goals are.  I just needed a break from track training.

What do you think about this program?  I'm so new to the concept of doing drills as part of training?!  I came from a program (community college) where we just trained and showed up at meets without doing any drills.  We did bounding and we just got our approaches at meets never really practiced for long or triple jump.  So I'm really curious how much of an improvement I'll get now that I'll be working on technique?

It looks good on paper.  The key is who's monitoring the work.  You can do Boo's program all you want but without Boo it won't be nearly as effective.

That's true.  I left a D1 school this year and now I have to sit out a year before I can go to another D1.  So in other words, I have no coach or team or anything like that.  I'm on my own.  So naturally I do have a video camera and I can video tape myself doing the technique drills and compare them with Boo's DVD's on demonstrating proper technique.  Not as effective is right, but hey I gotta do what I can.  I heard Dick Booth say that a picture is worth a thousand words, so maybe it will be effective enough to make progress.

Or, what would you do if you were sitting out a year and training on your own?

I like the taping yourself idea.  It's a real pain in the butt sometimes but it's often highly useful.

Testing today… Saturday Nov. 3rd:

STJ: 28'9"

Standing RR-LL jump: 48' 2" or 14.7 meters.

These two tests are pretty much in agreement with another, so it would appear that I could jump 14.7 meters right now.  I'm not suprised at all because every coach I have ever done drills around or jumped or practiced around always says to me I could go further than what my PR is, so it's no shock.  Which is good with just general prep under my belt so far. 
Starting SPP on Monday Nov.5th.

SPP

Monday 5th:

Warm up, dynamic flex exercises
Sprint Drills
Hills… 3x20m, 3x30m, 3x40m

Weights-
Snatch (6x2)- 135
Deep Squat (6x5)- 275
Bench Press (6x5)- 60 db

Multi Throws-
2x8 each
chest pass
overhead toss
between leg forward throw
overhead backward throw
Twist pass
Hammer hip throws (each side)

Cool Down
Stretch