Elitetrack: Sport Training & Conditioning

Wednesday 2/20

heat on hamstring before along with ultrasound on patella.

5x5m accels
5x10m accels

There was really no pain at all during the accels.

hang clean
4x3 @ 155

3/4 squat
1x3 @ 135
2x3 @ 145

DB incline
1x5 @ 60
1x4 @ 65
1x4 @ 70

DB curls
3x5 @ 45

seated pulls
1x6 @ 125
1x3 @ 135
1x3 @ 145

stim w/ ice post-workout.

Pain was really a non-factor in todays workout, everything pretty much felt good.  Probably do a circuit or tempo tomorrow.

with these short acc u can do these everyday.

ok, but should I?  Wouldn’t it be good to switch things up so I don’t over do it?

You can do this every day, eventually increasing distance, lowering reps, and doing it EOD instead of ED.

Thursday 2/21

heat/stretching before

4x150m @ 21
3x100m @ 14.5

light upper body weights

stim w/ ice

Tempo felt pretty good, there was a little pain, but not much.  Got 4 hours of sleep last night so I was wiped.  Try up to 15m accels tomorrow with a few weights.

Friday 2/22

heat/stretching before

1x10m
6x15m

hang cleans
1x4 @ 155
1x3 @ 165
1x3 @ 175
2x2 @ 185

stim w/ ice after

everything felt great, no pain at all.  Taking the weekend off then going for 20m accels monday, tempo tuesday, and top speed/run throughs wednesday.  Probably wont stim everyday next week.

Monday 2/26

normal warm up

7x20m accels

hang clean
2x3 @ 185
1x3 @ 195
1x3 @ 205(couldnt catch it)

3/4 squat
1x4 @ 225
1x3 @ 245

DB bench
1x4 @ 70
1x3 @ 80
1x3 @ 90

Bent Over DB rows
2x4 @ 55
1x3 @ 60

DB curls
3x4 @ 40

no stim today.  Hamstring felt good, no pain at all.  Got ultrasound on left patella b/c it was hurting this weekend.  didn’t do all sets of squats b/c knee was hurting and scared to hurt hammy. 

Tuesday 2/26

4x200m @ 28 sec

light upper body weights

no pain today in hammy, patella(both) still hurt tho.  Top speed/run throughs tomorrow.

when are jumping?

Wednesday 2/27

2 flying 10’s
3 run throughs (125’, 107.5’)

hang clean
warm up x 155
1x3 @ 185
1x3 @ 195
failx3 @ 205

hang snatch
2x3 @ 135

1/2 squat
1x2 @ 275

DB bench
1x3 @ 70
1x3 @ 80

flying 10’s and run throughs felt really good, no pain at all, felt really fast in the flying 10’s, but sorta slow on the run throughs.  It got a little heavy for HANG cleans and I couldnt finish my snatches.  UT- Ill be competing this weekend in conference.

Winnesota - 27 February 2008 05:37 PM

Wednesday 2/27

2 flying 10’s
3 run throughs (125’, 107.5’)

hang clean
warm up x 155
1x3 @ 185
1x3 @ 195
failx3 @ 205

hang snatch
2x3 @ 135

1/2 squat
1x2 @ 275

DB bench
1x3 @ 70
1x3 @ 80

flying 10’s and run throughs felt really good, no pain at all, felt really fast in the flying 10’s, but sorta slow on the run throughs.  It got a little heavy for HANG cleans and I couldnt finish my snatches.  UT- Ill be competing this weekend in conference.

your team seem to be lifting pretty heavy during conference week.

ya that is what is planned on our lifting sheets.  Most kids arent lifting as much as I am.  We are going for a small peak indoor, but were really peaking for outdoors.  Also, we peak for nationals not conference.  I think it was good for me to get back into some heavy lifting since I havent been able to for 2 weeks.

Thursday 2/28
Pre-Meet

warm up

2 run throughs

no pain, felt good.  conference this weekend, lets get it done.

Friday 2/29
Conference

I ended up making finals with 6.52m and didnt improve to get 9th.  Looking at the fact that this is my first meet back with a hamstring injury and the fact that we havent done speed and I havent tapered for this meet, I’d say pretty good results.  I had a 22’ scratch with barely a toe over the board.  Boy was I sore yesterday though, pretty much whole body, but mostly hamstrings.  I hope I can go to last chance meet next weekend, that way I can taper and I feel like I can PR.

was 6.52 ur best jump of the year?

For indoor yep