Elitetrack: Sport Training & Conditioning

utfootball4 - 14 July 2008 10:27 AM

Winnesota - 14 July 2008 08:30 AM

Im doing a westside split variation modified for track.  It uses their principles max lower>dynamic lower>max upper> dynamic lower.

just curious how did you make the decsion to go westside vs other methods.

Well, Ive obviously been in the ‘traditional’ training for my whole track career.  This past year it happened to be a western model (unfortunately) which yielded me shitty results so I think that one was thing that pushed me to try something new.  Aside from that as talked about in the westside thread, Mike has used the same template with some post grad athletes and said he saw “unreal strength gains”.  I can see why in after 3 weeks PR’ing in many things.  Im glad im doing it so far, but right now motivation is low and I need to read a book or watch a movie or somethin….

Winnesota - 14 July 2008 08:22 PM

utfootball4 - 14 July 2008 10:27 AM

Winnesota - 14 July 2008 08:30 AM

Im doing a westside split variation modified for track.  It uses their principles max lower>dynamic lower>max upper> dynamic lower.

just curious how did you make the decsion to go westside vs other methods.

Well, Ive obviously been in the ‘traditional’ training for my whole track career.  This past year it happened to be a western model (unfortunately) which yielded me shitty results so I think that one was thing that pushed me to try something new.  Aside from that as talked about in the westside thread, Mike has used the same template with some post grad athletes and said he saw “unreal strength gains”.  I can see why in after 3 weeks PR’ing in many things.  Im glad im doing it so far, but right now motivation is low and I need to read a book or watch a movie or somethin….

kool man, keep training hard. so are you rotating your max effort movements and how are you cycling your rep ranges for ur max effort work?

utfootball4 - 14 July 2008 09:01 PM

Winnesota - 14 July 2008 08:22 PM

utfootball4 - 14 July 2008 10:27 AM

Winnesota - 14 July 2008 08:30 AM

Im doing a westside split variation modified for track.  It uses their principles max lower>dynamic lower>max upper> dynamic lower.

just curious how did you make the decsion to go westside vs other methods.

Well, Ive obviously been in the ‘traditional’ training for my whole track career.  This past year it happened to be a western model (unfortunately) which yielded me shitty results so I think that one was thing that pushed me to try something new.  Aside from that as talked about in the westside thread, Mike has used the same template with some post grad athletes and said he saw “unreal strength gains”.  I can see why in after 3 weeks PR’ing in many things.  Im glad im doing it so far, but right now motivation is low and I need to read a book or watch a movie or somethin….

kool man, keep training hard. so are you rotating your max effort movements and how are you cycling your rep ranges for ur max effort work?

I hit ‘max’ effort in one lift every 4th week(also testing week).  THis past week it was 3/4 squat, I think I have deadlift next and then Im not sure.  Im also supposed to do bench max on same day, but sometime I dont do it cuz of time or fatigue.  I set up the rep schemes according to effort basically.  Depending on the lift 80% is about 4-5 reps and then it works its way down to 2 reps at 90% and then 1 thereafter.

Winnesota - 15 July 2008 06:52 AM

utfootball4 - 14 July 2008 09:01 PM

Winnesota - 14 July 2008 08:22 PM

utfootball4 - 14 July 2008 10:27 AM

Winnesota - 14 July 2008 08:30 AM

Im doing a westside split variation modified for track.  It uses their principles max lower>dynamic lower>max upper> dynamic lower.

just curious how did you make the decsion to go westside vs other methods.

Well, Ive obviously been in the ‘traditional’ training for my whole track career.  This past year it happened to be a western model (unfortunately) which yielded me shitty results so I think that one was thing that pushed me to try something new.  Aside from that as talked about in the westside thread, Mike has used the same template with some post grad athletes and said he saw “unreal strength gains”.  I can see why in after 3 weeks PR’ing in many things.  Im glad im doing it so far, but right now motivation is low and I need to read a book or watch a movie or somethin….

kool man, keep training hard. so are you rotating your max effort movements and how are you cycling your rep ranges for ur max effort work?

I hit ‘max’ effort in one lift every 4th week(also testing week).  THis past week it was 3/4 squat, I think I have deadlift next and then Im not sure.  Im also supposed to do bench max on same day, but sometime I dont do it cuz of time or fatigue.  I set up the rep schemes according to effort basically.  Depending on the lift 80% is about 4-5 reps and then it works its way down to 2 reps at 90% and then 1 thereafter.

Look like some tough summer training, where are you jumping at next year?

are you alive?

utfootball4 - 20 July 2008 07:12 PM

are you alive?

lol ya ive just been really lazy about posting.

utfootball4 - 15 July 2008 07:06 AM

Look like some tough summer training, where are you jumping at next year?

The answer to this is pending, Ill post up when I know.

Im not gonna post up the last two weeks, but ill post some general stuff on it.

I was definitely still feeling it from testing the first week.  The second week I realized I was doing too much volume so I started to lower the volume, quality > quantity.

Mon 7/28

Warm Up A

accels
7x15m weight vest
6x15m unresisted

SLJ
1x5 weight vest     best=2.85m

OHB
1x7 w/15 lb MB

BLF
1x7 w/15 lb MB

3/4 squat
1x3 @ 235(WU)
2x3 @ 250
2x2 @ 270

Core A

Tues 7/29

Warm Up B

flying runs w/ 20m build up @ 75%
1 x 15m
3 x 20m

2x8 depth drops

power snatch
4x4 @ 105

Core B

Wed 7/30

Warm Up C

GS circuit x 2

Winnesota - 30 July 2008 06:55 AM

utfootball4 - 20 July 2008 07:12 PM

are you alive?

lol ya ive just been really lazy about posting.

good to hear, thought you were died from all the high intensity work.

lol i think im starting to…Im gonna switch it up a lil this week and change how I test next week and then change to maybe more traditional work next cycle…

Thurs 7/31

Off

Fri 8/1

random ass warm up

field house was closed so I didnt get to do my flying runs

clean & jerk
4x4 @ 115

snatch
2x4 @ 105
2x4 @ 95

dynamic-reactive plyos
2x8 depth drops
2x8 paused hurdle hops
2x8 180-360 freeze jumps
2x8 alt. leg step up jumps

Core B

weights felt really good, same with plyos

Sat 8/2

Off

We’ll see if I can continue my record setting testing next week.

congrats on ur new coach.