ok ive gotten a little more familiar with the terms here and im starting to get an idea of how to set up a training program. but… i still need help. unfortunately i have become sick so i probably wont get to train this week and ill start next week. that leaves me with 6 weeks for gpp, spp, comp and precomp (each would be 6 weeks long). is that good? should each cycle be roughly the same length? also, what do i do from there? i am a sprinter and for the track season in the spring i will be focused mainly on the 110 hurdles and the 100m dash. i will probably do the 300 hurdles too and the 4*100 relay, but they are not my focus. so starting with a gpp, what should a workout look like? in two weeks i might be starting martial arts again on a continuous basis so there is that to consider too.
here is what i did today. if the weights seem a little haphazard, thats because they are right now. being sick made me lose 8 pounds and most of my strength has dropped. i was partially searching for a mark of how much i could do in a few lifts. the weight that appears after pullups and dips refers to the extra weight i put on. most of the weights here arent representative on my actual ability. for example the squats and stuff, i stopped mostly because my knee was feeling weird. anyways ill post more tomorrow.
i was originally planning to do more sprints, but i changed the idea to a couple slow laps, because i was still sore. but i didnt end up doing any running. i broke off the squats because i was still sore on almost my entire lower body. but its cool because im starting to feel a little more comfortable with the squat. i dont think i got quite parallel to the floor on all the reps, how much does that matter? how deep do squats have to be for a sprinter? im hopin that once im strong ill be fast:grin: anyways feel free to comment at any point. my weights are getting a little better, but the sets and stuff wont look normal until at least friday, maybe monday.
Your weights leave me puzzled but I'll wait until you "normalize" them before I comment.
Also, I'd consider doing more than a 400m warmup. The only way this could possibly be sufficient to raise core temperature was if you were wearing a thermal snow suit.
Thursday December 11, 2003
i did nothing today because i have finals in two classes and i wont have time to get to the track. actually mike, i was wearing thermals and sweats, but thats because its cold to be running up here, and rainy. but ill take your advice, how much longer should i run? an 800m? anyways i have a normal weight schedule planned for tomorrow, but im not going to post it until i make sure ive done it.
Friday December 12, 2003
800m warmup
4sets 8reps squat 135lbs
4s6r military press 95lbs
4s10r palms in pullups
4s5r bench press 155lbs
i meant to do hills today but i didnt because there were a lot of cars blocking my hill. my weights didnt go quite as planned. on one set of pullups i was only able to do 7 and on one set of military press i only did 5. ok im not going to work out this weekend, so i have 2 days to figure out my next week. i was thinking 3 days of speed work a week on monday wedsday friday. is this too much? i was also thinking extensive tempo on thuesday and thursday, since ill usually be sore from weights. ok question and comment away.
800m warmup
1s5r squat 135lbs
3s6r military press 95lbs
1s7r military press 95 lbs
2s10 palm in pullups
2s6r bench press 155lbs
1s5r bench press 155lbs
1s4r bench press 155lbs
weights didnt go as planned, i was not recovered enough to do squats, im still underweight. bleh. i didnt feel like running so i didnt. i guess that doesnt speak well of my ethic. oh well. im going to my dads this weekend so i might not beable to lift for about a week. ill probably do martial arts stuff to get in better shape.
today i dont feel like walking 2-3 miles to the the track so im just going to do stuff at home. im not going to post exactly what, but part will be 10-20 minute rounds of jump rope. could that be considered continuous tempo? ill also include some light lifts and hopefully ill be up for sprints tomorrow.
alright my sprints today felt good. i felt like my reaction time and explosion out of the start was sort of weak, but that probably has something to do with no starter and no blocks. i felt like i was accelerating faster and running faster in general, i think the squats are helping. i was also keeping lower out of the start naturally which i thought was cool. the weights…..bleh, im still inconsistent. on the last set of pull ups i was really struggling so i stopped at 8. i dont know if i couldve gotten 9. and bench…i was just tired i think. my forearms were dead so i dont think it was an issue with my strength. but anyways, i go to my dads house tomorrow so its really gonna screw with my workout plan. ill just try to keep my strength up until i get back in the weight room. if you guys have any suggestions for body weight exercises, id like to hear them.
my dad got me a temporary membership t a near by gym. so now i shouldnt get too off, though my running will be kind of weird. ill probably be doing mostly cardio. im back up to 150lbs! i didnt feel recovered enough to do squats, plus they felt weird without something to protect my shoulders. im hopin to get to a track at some point, but well see.
Jumping rope could be considered a replacement for tempo if done the right way. Also, if you aren't recovered enough to do a workout as was the case with your squats a couple days back, you MIGHT want to consider just doing the prescribed workout but just lowering the weight used…...that way you could still get some work done and build some work capacity which is most important because you've just started training.
Monday December 22, 2003
bench press
military press
pullups
i was with my dad so my workout was more of a lactate tolerance endurance workout. plus some retard was using the squat rack for curls. wtf was that about? he still cheated on them. anyways…mike, how would you jump rope the "right" way to make it a replacement for tempo? and ill see what i can do to the weight for squats.
