Elitetrack: Sport Training & Conditioning

Sunday 6/1
Afternoon:
4 Miles @ 7:30 pace

Monday 6/2
Afternoon:
30 Minute Dynamic Warm Up
Bounding and Plyometrics
3X5 Vertimax with 4 cords @ 4:4
4X3 Power Snatches @40k
3X5 Back Squats @155lbs
2X10 DB RLD’s @30lbs
2X10 Glute Ham Raises with 25lbs
2X10 Phisioball Tuck Ins
2X10 Phisioball Sit Ups
notes:today felt good, I have set a new goal for this summer and that is to Overhead Squat my bodyweight for 10 reps hopefully this will allow my snatches get up close to 200lbs.

Tuesday 6/3
Afternoon:
4 Mile Run @ 7:30 Pace
Night:
10 Min Bike Warm Up
3x5 Bench Press @155lbs
3X5 Chest Supported Row 70lbs
2X10 Dips
2X10 Pull Ups
2X8 Tricep Pressdowns @ 50lbs
2X8 Cable Curls @50lbs
2X10 Lateral Raises @12lbs

Wednesday 6/4
Afternoon:
30 Dynamic Warm Up
Sprint Drills
Plyometrics

Thursday 6/5
Afternoon:
800m Warm Up
Dynamic Drills
1X300m @35.8
4X200m @24,24,25,25
4X60m Sled with 10lbs
notes: Wow, I don think I have ever run a workout in weather like this.  The temperature outside was 100 and on the track it was close to 110 plus the darn NC humidity now that we are out of our drought.  The workout felt good though, deff some quality speed.

Friday 6/6
Afternoon:
30 Min Dynamic Warm Up
6X20m Sprints
Med Ball Tosses
Broad Jumps
3X5 Vertimax with 4 cords @ 4:4
4X2 Snatch From Low Box @40k
3X5 Overhead Squat @30k
3X8 Back Squat @70k
2X12 Glute Ham Raises @10lbs
2X12 Phisioball Sit Ups
2X12 Phisioball Knee Tucks

Saturday 6/11
Afternoon:
3 miles at warm up pace
Dynamic Drills
2x300, I was going to try to do 6x300 but I was not feeling it so I bumped it to tomorow

Sunday 6/8
Afternoon:
800m Warm Up
Dynamic Drills
6X300m @48s on Grass
notes:felt pretty good, I am going to start doing more training on grass.

Monday 6/9
Morning:
800m Warm Up
Dynamic Drills
4X150m @~16.5s
2X40’s from a flying start

Afternoon:
30 Minute Dynamic Warm Up
50 Plyometric Contacts
6X20m Sled Pulls
3X5 Vertimax with 4 cords @4:4
4X3 Snatch @40k
1X1 Snatch @50k
3X8 Back Squats @70k
2X8 Overhead Squats @30k
3X10 Glute Ham Raise +10lbs
2X10 Phisioball Crunch
2X10 Phisioball Knee Crunch

Tuesday 6/10
Morning:
4 Miles @ 7:30 Pace

Night:
8X200m @ 28s with 2:30 recovery
3X125m Hills @85%
notes: It was still over 90 degrees when I went running at 9 at night, the heat has been brutal here the last few days.

Wednesday 6/11
Morning:
1 Mile Warm Up
6X~250m @48s with 1 minute recovery on mulch trails
notes: did not feel very satisfied with this workout, my coach was the one who gave it to me and honestly I can see no point in 1 minute recoveries, especially at this stage in training.  I would have much rather done 6x400 on the track.

Afternoon:
15 Minute Dynamic Warm Up
(2X(4X30m)) sprints with 10m fly-in, MaxV work
4X30m Sled Pulls with 25lbs
3X5 Vertimax 4 Cords @ 4:4
2X2 Snatch @ 50k
2X3 Snatch @ 30k (very fast and explosive)
3X8 Back Squat @70k
3X12 Glute Ham with 25lbs
2X10 Phisioball Crunch
notes:felt good durring the maxV work and ok durring the acceleration work

Thursday 6/12
Morning:
35 minute run @ 8:00 minute pace

Friday 6/13
Afternoon:
Pre-Meet aka demonstrating form drills at my job

Saturday 6/14 and Sunday 6/15
Jim Law Invitational

Saturday:
4X800 Final: 2:20 yes thats right,there were 3 other teams in the race so we took it easy
400m Prelims:50.26

Sunday:
800m Final: 1:57.74
400m Final: 50.43
4X400 Final: 49 second split

notes: First meet at a member of Charlotte Speed, unfortunately due to graduation we were missing 3 members of our 4X4.  The 800 time was a open pr of over 4 seconds and and overall pr by about 2 seconds.  Went out much harder than I have in the past going through at 55.  The only downside to the whole weekend was that my 400m speed was not where it should have been.  I would really like to go sub 1:56 at usatf youth nationals as well as sub 49 but I’m not sure if I have the speed quite yet.

Monday 6/16
Afternoon:
4 Miles Easy @8:00 pace