Elitetrack: Sport Training & Conditioning

Monday 3/3

overspeed bungees
2x60m

power clean
warm up @ 175
1x3 @ 175
1x3 @ 185

1/2 squat
1x3 @ 225
1x2 @ 235

DB Bench
1x3 @ 70
1x2 @ 75

seated pulls
1x3 @ 115
1x2 @ 125

Hamstrings (mostly right) were really tight and sore today.  I almost didn’t do 2nd bungee b/c I was afraid I’d pull it.  They felt fine in the weight room.  I’m going to last chance meet, so now I have a chance to taper this week for it.  I’m not going to lift after today.  Would it be a good idea to do bench on Wednesday to stimulate the CNS or better to not lift at all?

my final taper:

mon:
pc 3x2
bs 2x1
bp 4321

wed:
pc 3x1
bp 543

Roger that

Winnesota - 03 March 2008 06:41 PM

Roger that

What?? lol

haha I’m just saying I understand lol

Tuesday 3/4

5x3 step (last 2 contacts off boxes)
3x5 step (off box)

Hamstrings felt a little tight after short approach jumps, but not as bad as yesterday.  Left patella still hurts.  Got ultrasound on left patella.

Wednesday 3/5

warm up.  100m acceleration, 60m acceleration.

DB bench
1x3 @ 80
1x2 @ 85

Pretty light day today, no pain anywhere.  Got laser therapy on my left patella today.

Thursday 3/6

3 run throughs.  Got ultrasound on left patella today, which didnt hurt at all.  2nd run through felt AMAZING, if I feel like that at the meet its goin down.  I’m either just warming up tomorrow or taking it completely off, I’m leaning toward the latter.  Any thoughts/reasons/pros/cons for one vs. the other?

it depends on how well you respond to an off day. some people need to stay sharp by at least having a warm-up the day before a big meet. but you are a jumper and sometimes rest is the best workout for your event.

hscoach - 06 March 2008 02:39 PM

it depends on how well you respond to an off day. some people need to stay sharp by at least having a warm-up the day before a big meet. but you are a jumper and sometimes rest is the best workout for your event.

i have done both and it really depends on what have been done early in the week.

Friday 3/7
Pre Meet

I didnt want to warm up, but my coach had told me I didnt have to and then later he said I did…so anyway I just ran a few laps basically thats it.  Hopefully tomorrow goes well since I was able to taper this week.

Saturday 3/8
Last Chance Meet

Run throughs felt awesome, I thought I was going to PR for sure if not a lot farther.  Didn’t have the same feeling on the jumps though.  I got a 6.38m.  I’m dropping my feet a lot on landing because my arms are moving faster than my legs and my upper body rotates forward bringing my legs down with it.  I was also slowing down a bit on takeoff.  My left hamstring was really sore after my jumps and my heel hurt as usual.  I’ll probably take 2-3 days off and then start training again.

Tuesday 3/11

4 laps sprint jog sprint walk

cleans
4x6 @ 160

1/2 squat
4x4 @ 225 (first set was 2 reps: patella)

bench (felt really heavy)
1x6 @ 155
1x6 @ 165
1x5 @ 175

seated pull
3x6 @ 110

I felt actually pretty good/fresh today which was kind of a surprise.  I got laser therapy on my left patella today, but it didnt hurt at all this weekend.  Patella was fine and then all of sudden it flared up on the 4th set of cleans, but I was still able to squat after (even though the first set hurt).  I really hope this doesnt get worse because I would probably be limited to hang clean/snatch at best for legs.

wednesday 3/12

6x200 @ 33 sec

pool circuit

light upper body weights

Everything felt pretty good today.  I’m a little bit sore from not lifting in a little bit.

Thursday 3/13

4 laps striders

snatch
1x5 @ 125
1x5 @ 130
1x4 @ 130

3/4 squat
1x4 @ 225
1x4 @ 235

DB bench
1x6 @ 70
2x6 @ 80

seated pulls
3x6 @ 120

DD curls
2x6 @ 40
1x5 @ 45

Today wasn’t a great day.  I got ultrasound on my left patella again, apparently I have tendinitis (although they dont treat both knees, the pain is the same in both, so I have it in both knees, awesome!).  didnt have much energy/power in the weight room, I was struggling with throwing 125 above my head in snatch.  Then during squat on my 2nd set, at the bottom, right when I start giong up I felt a tear-like-feeling in my left patella.  I immediately stopped squatting.  I dont know what it is, but the good news is it didnt hurt.  I’m hoping it wasnt really anything.  On squats, are you supposed to go down slow and controlled or fast?  (I was going down fast, really fast todays)  Take off until Monday, spring break time.