Elitetrack: Sport Training & Conditioning

Friday 7/4
Afternoon:
Walked around the UW-Madison Campus, about 4 Miles

Saturday 7/5
Afternoon:
800m Warm Up
Dynamic Drills
8X200 @28s with 2:30 recovery

Late Afternoon:
5 Min Bike Warm Up
3X3 Squats @70k
3X2 Snatches from Low Blocks @95lbs
2X1 Squats @110k
2X12 DB RDL’s @35lbs
2X10 Back Extensions

Sunday 7/6
Sat in the car the whole day on the way back from Wisconsin, aka massive butt cramps, not fun at all

Monday 7/7
Afternoon:
800m Warm Up
Dynamic Drills
2X450m @98%
4X40m with 20m fly in
notes: felt the best on the MaxV stuff that I have felt in a while

Night:
Dynamic Warm Up
3X5 Vertimax with 4 Cords at 4:4
2X2 Snatches from High Box @40k
2X2 Snatches from High Box @50k
3X3 Back Squat @70k
3X10 Glute Ham Raise (settings at D on the Horizontal and B on the Vertical)

Tuesday 7/8
Afternoon:
800m Warm Up
Dynamic Drills
6X300 @45 with 3 min recovery
4X150m Hills
notes:felt solid, most consistant I have been on this workout

Night:
5 Min Bike Warm Up
5X5 Bench @135lbs
5X5 Chest Supported Row @75lbs
2X12 DB Incline Press @35lbs
2X12 Pulldowns @110lbs
2X10 Tricep Extensions with Rope @50lbs
2X10 Bicep Curls @50lbs
2X10 Lateral and Front Raises @12lbs
2X10 Military Press @25lbs

Wednesday 7/9
Afternoon:
4 Miles Recovery

Thursday 7/10
Afternoon:
800m Warm Up
Form Drills
4X150m Build-Ups (50 walk, 50 jog, 50 accel, 50 sprint)
notes:felt ok, kinda tight

Friday 7/11
Afternoon:
Pre-Meet Drills
Foam Roller

Saturday 7/12 and Sunday 7/13
AAU 3A Regional Meet

Saturday-
800m Finals- 1:58.34
400m Prelims- 50.23

Sunday-
400m Finals- 49.70
4X400m Finals- 3:18.18
notes:meet went well, there was a weather delay on sunday and the conditions weren’t the best but I was still within a tenth of my pr which is encouraging. I advanced to AAU nationals in the 4X400, 4X800, and 800m.

Monday 7/14
Morning:
30 Minute Run
Foam Roller

Tuesday 7/15
Morning:
800m Warm Up
Dynamic Drills
6X200 @ (24.X, 24.X, 25.X, 25.X, 26.X, 26.X) 2min recovery
notes: initail goal was 24’s but that wasn’t happening

Afternoon:
Dynamic Warm Up
6X20m @95-99%
3X5 Vertimax with 4 cords @3:3
3X3 Snatch @ 30k,30k,40k
3X5 Squat @70k,70k,80k
2X12 Glute Ham Raise
2X15s Hamstring Bridges
2X10 Hanging Leg Raises
2X10 Phisioball Crunches

Wednesday 7/16
Afternoon:
35 Minute Run @7:30-8:00 pace

Thursday 7/17
Morning:
30 Minute Run @8:00 pace

Friday 7/18, Saturday 7/19, and Sunday 7/20

Friday:
200m Prelims- well I missed my prelim because the meet was running so far ahead of schedule.  I am very, very disapointed as I really wanted to have a chance to go sub 22 this season as I know that I am capapble.
4X400m Prelims- 3:30.XX we made the finals leaving out two of our normal runners

Saturday:
400m Prelims- 49.80 , did not adavance to finals, was not as happy with this race as I wanted to be.  probably my last 400 of the year and I would have like to go low 49’s high 48’s.

Sunday:
800m Finals- 1:58.66 ,good time given the race, it turns out that I didn’t end up in the fast heat as a result the only fast runner in my heat was a more evenly paced guy forcing me to take the lead and bring everyone through the 400 (57-58) too slow.  A few guys surged at 300m but I managed to catch everyone at the line including a 1:55 guy who will be my comp at AAU nationals.
4X400m Finals- 3:22.28 , we ran very well as a team, my split was 48 and had we had our normal anchor we would have been close to 3:15, very positive race to end the meet

Monday 7/21
Afternoon:
35 Minute Recovery Run

Tuesday 7/22
Morning:
800m Warm Up
Dynamic Drills
2X500m @70s with full recovery (would have done 3 but I was too tired)
4X150m Build-Ups
Afternoon:
Dynamic Warm Up
3X5 Vertimax with 4 cords @ 3:3
3X2 Snatch from low blocks @40kg
1X1 Snatch from low blocks @50kg
3X3 Back Squat @75kg
2X10 Glute-Ham
1X10 Hanging leg raises

Wednesday 7/23
Afternoon:
25 Minute Run @8:00 pace