Elitetrack: Sport Training & Conditioning

Monday 1/21

Bike Warm up

3X200 @ 26/25.5/25 sec with 5 min rest

Didnt hit #2 or #3 I was off by a few seconds.  It was pretty hard, felt like puking and had a headache.  Heel feels pretty good, pain is relatively minimal.  I can feel it when I walk, but not much.  Still icing and still waiting for 2 supplements for it.  The citrus bioflavonoids seem to help a little, I’m taking 4X the recommended daily dosage.

Tuesday 1/22

Bike Warm up

Probably over 20 short approach 5 step long jumps off of the ground, box, and 2 boxes. 

power clean
3X8 @ 150lbs

power jerk
1X7 @ 135 lbs
1X6 @ 135 lbs

3/4 squat
1X8 @ 205lbs
1X7 @ 225lbs (this set felt very explosive)
1X7 @ 245lbs (got tired here)

DB bench
1X8 @ 55lbs
1X8 @ 60lbs
1X8 @ 65lbs

bent over DB rows
3x8 @ 45lbs

DB curls
1X7 @ 35lbs
1X5 @ 40lbs

A big thrower came up to me today and told me I was going too low in my 3/4 squat.  He said how I would blow out my knees, etc.  I then asked for documentation about his theory, but before he could answer, our All-American thrower stated that there is scientific evidence to support 3/4 squatting.  I thought this was funny, thanks elitetrack for the knowledge!

Felt pretty good, I was working on keeping my arm rotating when it sweeps over top on my long jump landing because my head is snapping down, which drops my feet, when my arm comes through.  I just keep rotating my arm (which ends up at my side now) and keep my chest up.  It seems to work now.  Short approaches didnt hurt my heel.  My final 2 supplements for my heel came today (including the most important: enzymes).  Ill start taking these and see how it helps the heel.  Heel pain is minimal.  Started to feel shin splints today in right shin.  Im still ice bathing.

Wednesday 1/23

bike warm up
200 @ 26sec
4x100 buildups to 80%

light upper body weights

Late pool workout.  Basically it was the jump circuit for thursday in the pool, took the pounding off, but was tougher than the track workout.

Thursday 1/24

bike warm up

(lighter today because of pool workout)practicing form doing step up with knee drives on 6” box.  Then, same thing, but more explosively so we left the box.  Approaches(I was WAY off, I have been having a scratching problem which is new to me).  A few 3 step LJ’s.  Direct quote from coach, “How much do you like your approach?” “Alot.” “Seriously?” “Yeah.” “Well, if you scratch another big one you’re changing your approach.”

snatch
1x8 @ 120
1X7 @ 125
1x6 @ 130

1/2 squat
3x8 @ 205

decline
1x8 @ 55
1x8 @ 65
1x8 @ 75

lat pulls
3x8 @ 120

Friday 1/25
Pre Meet

bike warm up followed by normal warm up with a few build ups after.  I refrained from my usual pre meet day because I was sore, particularly in my right calf, most likely as a result of planting too much when I walk because of my bruised heel.  Plus, I still felt a bit fatigued from the increased workload Wednesday. 

Saturday 1/26
Meet

wake up: 4:45 (o joy)

Scratched all 3 long jumps(nothing big, guess im changing my approach).
I felt my heel on all my long jumps, but it was manageable.  I think the supplements are helping by the way.  I then hit my heel hard in my first TJ.  Very painful, coach said I was done.  I actually thought the first 2 phases were pretty good, but my last phase sucked (which is my best) because of my heel.  I am getting very frustrated and angry at the scratching and heel bruise.  At this point I want to change my approach and glad I am.  I previously used a walk in variation and it had worked in high school and has obviously stopped working for me.  Im looking forward to next week for some redemption, I will probably do LJ and a running event, not triple.

Monday 1/28

3x200 @ 25/24.5/24

Went 26/25/28 in 200’s.  I got owned on the last one, just didnt have it.

Light upper body weights.

Heel actually felt pretty good today.  The best it has felt the first practice after any meet.

Tuesday 1/29

about 10 3-step LJ off 2 boxes into HJ mat.  5 3-step LJ.  3 5-step LJ.  4 continuous triples about 20m.

clean and power jerk
1x8 @ 150
1x7 @ 150
1x6 @ 155

3/4 squat
1x8 @ 205
1x7 @ 205
1x5 @ 205

DB bench
1x8 @ 60
1x8 @ 70
1x7 @ 75

seated pulls
1x8 @ 125
1x8 @ 130
1x8 @ 135

OH tricep ext.
3x8 @ 70

Heel hurt more than usual today during jumping.  Felt pretty tired come squats (not very explosive), but finished off pretty well with seated pulls.  My outside tendon on the back/side of my knee is hurting a bit.  I dont seem to really feel it during workouts, but walking I can.  Hopefully it goes away soon, its rather bothersome and sometimes can hurt quite a bit.

Wednesday 1/30

200 @ 26
4x100 build ups to 90%

I switched my approach today.  Im using a 20 step with a 3 step walk in using 2 marks.  It feels really good.  I want to work on keeping high knees throughout my approach all the way to the board.

light upper body weights

Pool Workout

Basically, in the pool, it ends up being metabolic conditioning.  Heel didn’t hurt too much during the running (kinda hit it in the pool though).

Thursday 1/31

Just weights today because Tennis had a match.  Felt like shit yesterday, but still lifted.  Had little energy.  Didnt squat because of patella pain.  I got it checked out and they said it was something where the knee cap grinds on whats underneath and I guess makes it hurt.  Anyway, Im icing and gettin ultrasound tomorrow.

Friday 2/1
Pre-Meet

ultrasound on patella

warm up
run throughs
(once Im warmed up I dont feel patella)

Saturday 2/2
Meet

Events: LJ, 200

Scratched every LJ again, although I didnt move my mark which is probably good because I was consistant, but I couldn’t remember how I ran my approach.  So what I want to do is eliminate the walk in and tweak a few things on the approach and I think ill be good. Jumps were probably ~6.60m...200 was 24.3(no speed endurance lol).

Monday 2/4

2 laps striders 80%
4x150m @ 18-19 w/ 5 min rest

light upper body weights

Right hammy felt a little sore today, but didnt seem to affect the workout.  Didnt feel the Patella, but did feel the outside right knee.

Tuesday 2/5

Jump circuit x 3

clean
2x6 @ 160
1x6 @ 165

squat
1x6 @ 225
1x4 @ 235
1x4 @ 245
(was gonna do another set, but outside right knee was starting to hurt)

spit jerk
3x6 @ 135

DB bench
1x6 @ 65
2x6 @ 75

Db curls
2x6 @ 40

single arm seated row
1x6(each arm) @ 85
2x6 @ 80

hammy felt good today, only thing was outside right knee after 3rd squat set that hurt a little.

Wednesday 2/6

4 laps striders

2x150 (80%->95%->80%)

light upper body weights

late pool workout

Thursday 2/7

10 full approach jumps off box with boxes last 6 rights.  went ~22-23’

due to the track workout I omitted squats from the weights

snatch
warm upx3 @ 130
5x3 @ 130

drop snatch and OH squat
2x4

barbell single arm split snatch
2x2 @ 65

bench
1x6 @ 155
1x6 @ 160
1x6 @ 165

seated pulls
1x6 @ 130
1x6 @ 140
1x6 @ 150

Friday 2/8
Pre Meet

run throughs

block starts

Saturday 2/9
Meet

Ran 55 and LJ.  6.99 and I got 2 legal marks, better than fouling them all.  There were really crappy marks.  This is most likely due to Thursdays workout.

Monday 2/11

2 laps striders
step downs 4x150 18.9->18.0

light upper body weights

Tuesday 2/12

5 x 5m bounding into TJ landing on HJ mat
2x9 step LJ
1x11 step LJ
1x15 step LJ
5 approaches(switching it again, 128’)

clean(immediately before track workout to save time)
1x3 warm up
1x4 @ 160
1x3 @ 175
2x3 @ 185

squat
1x5 @ 255
1x4 @ 250
2x3 @ 270

DB Bench
1x6 @ 65
1x4 @ 75
1x3 @ 85

Bent Over DB Row
1x6 @ 40
1x5 @ 45
1x4 @ 55

Short approach jumps felt like crap today(probably b/c of cleans), however, I felt really fast when doing the approaches.  Im getting ultrasound on my left patella 2x week before hard days (patellas feel good).