Elitetrack: Sport Training & Conditioning

I figured I should start a journal…

stats:
Freshman in College
6'1 1/2"
173 lbs.  6.1% BF
squat max: 315 lbs.
clean max: 215 lbs.
snatch max: 175 lbs.
deadlift max: ~350+
LJ:  6.76m
TJ:  13.41m
flying 30m: 3.12s (laser timed)
crouch 30m: 4.15 (laser; crappy start; no blocks)
SLJ: 2.84m

I've been lifting and sprinting 3x week all summer until beginning of August when I pulled my hammy.  Took a month off until i got to school.  Then, lifted 4x week until beginning of Nov. when team practice started; still going 4x week. 

I'll start with this week so far:

12/10 Monday

Jump Trials
Didn't alter weights or workouts to have any sort of mini peak.
Made sure to tape a pad under my metatarsals and heel.
LJ:  6.40m thats where I was looking to be
TJ:  12.52m not to great.  I was coming to the board very very slow, did that last year preseason too, but now that I know that I can fix it so not too worries about that. 

decided to keep the weights light and fast today

Cleans: 
1X6, 1X5 @ 135lbs
1X5 @ 150lbs
1X4 @ 160lbs

Snatch:
2x6 @ 105lbs
2x6 @ 115lbs

Drop Snatch and OH Squat
1x5 @ 115lbs

notes:  I was surprised after my 7 jumps how explosive and powerful I felt in the weight room (esp. snatch).  Very happy with the weightlifting today.  Hammy felt a bit tender as expected.

12/11 Tuesday

slightly sore, feelin it in my joints a little

warm-up

light upper body weights

hammy was still a little sore so I decided to take the optional day off, which was a good choice. (woulda been sled pulls...) 

12/12 Wednesday

6X200m @ 28-30s w/ 3:00 rec.

up to 10X50 abs, yikes

light upper body weights

Starting to feel the shins more and more everyday, time to start the daily ice baths, brrr!  Felt a little pain on the top, outer portion of my left quad (about quarter size) but didn't seem to affect me at all and went away during running. 

have you recovered from monday's workout yet? 

haha finally today I think I have.

12/13 Thursday

3XJump Circuit

more single leg jumps and a few cont. triple jumps after

snatch
2X140
FAIL(2)x150
FAIL(2)x150

squat
3x250
3x250
2x270
2x285

bench
6x135
5x145
5x155

lat pulls
6x110
4x130
5x130

I didnt think that the jump circuit would take that much out of my legs.  My legs felt actually pretty good after the circuit, but I could tell in the snatch that the explosiveness was gone.  Squat was pretty good however.  Right shin is hurtin.

OK. Since the site went down I haven't really kept track of anything.  The things to remember that were notable that I didnt record:  before Christmas I tried to C&J near my max and got 195lbs, failed after that.  I was starting to get shin splints before break.  Over the 2 weeks of break I really only lifted very low volume moderate weight twice with one day of "true team spectacular".  Now I feel fresh and shin splints are gone.  Oh, and I got new shoes and SKINS, the spandex that I think someone posted about on this site. 

Monday 1/7

2 laps striders
Standing starts 2X55m, 2X45m @ ~85%
Light Upper Body Weights

1/8 Tuesday

Short LJ approaches using many boxes
Various bounding on and off of 6" boxes.  It was weird bounding from a box to the floor back to the box.  I did kinda shitty at it. 

Clean
2X8 @ 135lbs

Squat
2X8 @ 185lbs

DB Bench
1X10 @ 50 lbs
1X10 @ 60 lbs

Seated Row
1X10 @ 100
1X10 @ 105

Felt pretty tired during lifting.  Cleans were not explosive.  Got tired in squats after first set.  Im guessing this is due to basically 2 weeks off where I did very little.  My knee was hurting a little today(mostly right), Ill take extra microlactin tonight.  Felt very beginnings of shin splints coming back in my right shin so I ice bathed. 

1/9 Wednesday

2X200 @ 27-28 with 200m walk in between
4X100 accels to 85-90%

light upper body weights

ice bath

1/10 Thursday
[br]
3 full approaches(119ft LJ)
2 5-step short approach LJ
1 7-step short approach LJ
1 5-step short approach TJ
1 7-step short approach TJ
[br]
snatch
2X8 @ 105lbs
[br]
squat
2X8 @ 185lbs
[br]
barbell split snatch
1X2(each leg) @ 45lbs
[br]
bench
1X8 @ 145lbs
1X8 @ 155lbs
[br]
seated pulls
2X8 @ 120lbs
[br]
I’ve been waiting for my explosiveness to come back since break.  I think today it finally came back, but intermittently.  I only felt explosive during my last LJ and during the last phase of my last TJ.  Hopefully I’ll have it for my meet on Saturday.  I will.  If I havent said already Im back to daily ice baths as of Tuesday.

1/11 Friday

Pre-meet

Additional warm-up before normal warm-up. 
block starts
2X15m
1X20m
1X30m

light abs

Saturday 1/12
Meet day

Scheduled for Long Jump and Triple Jump.
I decided to get my foot taped for plantar fasciitis before long jumping.  I tried to long jump with it and was not getting any pop off the board so I ripped it off and that seemed to do the trick, although, the legal jump I got was a poor distance.  Thinking I didnt make finals I went for a stroll outside looking for food.  On the way back I started eating my food and when I got back inside my teammate said, “Hey aren’t you in finals?” I quickly grabbed my spikes in time for one run through.  I popped off 3 near legal scratches(one I guess could have gone either way) ~22’.  The bad thing is I experienced bad heel pain.  As a result I didn’t compete in triple jump.  I believe I posted before about heel pain I had at the end of last season(same pain, on bottom of heel).  I believe it to be a heel bruise.

1/14 Monday
I was diagnosed with a heel bruise today.
Warmed up on the bike. Did not do the track workout today.  Lifted various light upper body weights.
I’ve ordered 3 supplements that will hopefully help with my heel.  I’m icing and NSAIDS for now and probably ultrasound in a few days.  I’ve also bought gel cups.

Tuesday 1/15

Bike Warm-up.  Low impact jump circuit X 2. 

hang clean & split jerk
3X8 @ 150lbs

squat
3X8 @ 205

bench
1X8 @ 155
1X7 @ 175
1X5 @ 185

lat pulls
1X8 @ 100
1X6 @ 110

Definitely got some good pumps going in the quads from the jump circuit so when I got to squat in the weightroom I was pretty tired.  Left knee felt a little weird during 2nd set of squats.  Heel feels better today, still icing, NSAIDS and gel cup.  The jump circuit did not affect heel at all.

Wednesday 1/16

2X200 @ 27 with 200 walk between
4X100 build ups to 90%
light upper body weights

Heel felt a lot better today.

Thursday 1/17
Pre-Meet

Block Starts
2X15m
1X20m

Snatch
4X2 @ 140lbs

I had to keep insisting, but I finally got first ultrasound treatment today on heel.  Feels pretty good, coach will decide if I jump tomorrow.  I will keep icing tonight and tomorrow morning along with aleve.

Friday 1/18
Meet

I only did Long Jump with a heel cup.  It actually didn’t hurt nearly as much as I thought it would.  I got 6.44 legal jump for third with another 6.80 barely scratch like last week.  I ice bathed after and ice cupped my heel.  I received the first of 3 supplements that hopefully will help with my heel.  It feels pretty good right now considering I took 5 jumps on it at the meet.