Elitetrack: Sport Training & Conditioning

Began my GPP today at Prospeed in Dulles, VA. Adrian Cumberbatch, who will be in the Olympic Trials this summer, assists me. He felt that CF's program is outstanding and perfect for the dedicated athlete.

Today:
Warm-up 600m
Drills (Lunges, A/B Skips, High Knee Carioca, crossovers, high knees, deions, fast a/b/high knees)
dynamic stretches
5-8x20 100% acc. dev.—all out of baseball start (missed 400Stud's suggestion)
Plyos- 30-33" 10-12' apart hurdle hops, 5 hurdles x 10.
Medi Ball- 2 x 10- overhead throw, L/R Chest Pass, V Up, Toe Touch Crunch, Lunge Pass, Stationary Lunge Pass
Upper Body Weights-
Incline: 155 lbs. @ 6 reps x 4 sets
Weighted Pull-Up: 30 @ 6 x 4
Dips: 30 @ 6 x 4
Pull-Up: 30 @ 6 x 4
General Strength: 2 x 10
mediball single leg squat
medi toe touches
2 mediball pushups
back hyper
yogi hamstring dev.
lunge good mornings
rockys
lunge walks
push up toe walks

Jog Down

Drank plenty of water, ate a protein plus bar and V8 on the way home

15 minutes in 50-55 degree ice water for regenerative treatment as soon as I got home.

Comments/suggestions?

Plan for the week is:
Tuesday: 700m @ 70% 100,100
                          100, 200
                          100, 100

Wednesday: suicides 3 x 50 yds on grass
              light (6 lb) mediball high rep
              Lower body lifts:
              step ups
              single leg curl
              snatch deadlift
              standing deadlift
              burpees
              torso leg v up

Thursday: Tempo @ 700 (same as Tues)
Friday: Hills x 10
        Lower Lifts:
            Standing Jerk Press
        Standing Front Shoulder Rotation
        Power Clean
        Single Heel Raise
        Wood Chop
        Handstand Pushup.
    Gen. Strength
    Jog Down

Comments/suggestions?

wow! adrian cumberbatch. I havent heard that name in a while. Where has he been i rmember when i was a frosh in high school reading some of his jumping stats. Where did he go to New rochelle high? How about college?

The plan looks great. Keep us informed on all of your workouts.
Also what are your personal stats?

Yeah, Adrian's supposed to be trialing for Barbados in the Olympics this summer. Hopefully he'll be on TV!
Go to http://www.prospeed.com/prospeed_team_adrain.html
(yes, that's adrain, someone spelled it incorrectly)
He went to GMU and finished third in the NCAA National Championships as you'll read.

I'm 6', 180. 7.15 PB. Not a good time, but I'm a hard worker, so I'll get it down.

Today:  Striders warmup, dynamic stretching
        Did 900m Tempo 70% Running on grass.
      3 x
      100, 50 walk, 100, 50 walk, 100
      200 walk
     
      Dynamic Stretches
      Jog Down

Want to know if I overtrained today:
about 50 throws up to 220 ft. in Dulles
About 75 swings with an ex-minor leaguer in Manassas
These were intense.
Did I overtrain???

Finished the day with another ice bath, 15 minutes at 50-55 degrees.

Question (I might ask on another forum as well):
My Dad thinks I'm crazy with the ice baths. He says it's incredibly hard on my heart to lower my core body temp. He also says that I could pass out from hypothermia and die with no one around.

Are there other as good regeneration techniques? Is what he says true?

tempo you did was fine. come on you couldnt do 1 more 100 to make it 1000!? lol. just messing with ya.

I dont know much about the throws you did but if they were that insense id lay off them on your recvoery days.
We'll see how you feel tomarrow and for your next workout.

And you dad doesnt know what he's talking about…Where is Phoenix and Mike to give some scientific info why they are not bad and wehy what your dad is saying is balogna.

Also since this post may be over looked by some you may want to start a new thread under recovery regneration and post what you dad said about ice baths and see what other members say.

Quik,
    I did 900 because I thought symmetry in my workout was important. I guess not.
Posted a # of questions regarding cold baths on the regeneration forum.
Questions regarding tomorrow (Prospeed's closed Wed.-Saturday):
Have a look at this:
2 x 50 striders
full warmup—A/B/everything + dynamic stretches
per Adrian: 3 x 50 100% suicides on FB field, move up by 10's.
High Rep Mediball: Here's where you come in… what exercises/# of reps?
What here? I will do 10 hills Friday. Anything you say to add here I will do (i.e. plyos/hurdles/mini hurdles/cones)
General Strength from Monday
Jog Down
Drive to Gold's Gym as a substitute for Prospeed's weights.
2 mins. jump rope as a sub. for 'Jog Down'

Regenerative Technique as per answers to 'Cold Bath' post.

Thanks Quik, Look forward to your help.
Wish I could be as helpful to you as you've already been for me.

—Smoot

I do not know too much about medball throws. There are only 2 medball exersises i have done in the past as far as throws go.

1-hold the ball in both hands between legs(sort of cradle it) and get into a squat position and explode up and out and throw it as high and far as you can

2-same idea as above but this time throw it back over your head

We would do both those for 2 sets of 10 reps each.

After your hills on friday if you would like to do plyos find a 39 or higher inch box or something stable you can jump onto and do double legged box jumps onto it. 10-15 should be sufficent. Vertical plyos complements acceleration development very well.

also, one more question to add to above, how much time in between suicides? another: what are suicides accomplishing specifically for me?

Please explain again exactly how he wants those suicides done. i dont quite understand? If he wants them done near all out it can be a form of speed endurance.

near all out. I just need to know the best time in between.

Thanks

so lemem get this striaght its like 10 run back 20 run back 30 run back 30 run back 40 run back 50 run back x3?

id say after each set rest 10 mins.

Today:
2 x 50 striders
Full Warmup (A/B/ Everything)
Dynamic Stretches
3 x 50 suicides w/ 10 mins. rest in between.

Here is where I really had to push myself to maintain form throughout the duration of the suicide as well as go as hard as I could.
Quik and others:
Will maintaining as high a speed as I can, taxing the CNS as much as I can, be the biggest contributor to speed increases?

Had to run in Derek Jeter hightop athletic shoes (sister removed shoes from car)... Thought of running hills due to this fact, but went ahead with schedule.
Should one avoid using anything other than track shoes in all cases? What shoes are suitable for what surface (i.e. grass, rubberized track, indoor)?

Mediball:
2 x 10
Squat throws as high as I could throw it
Squat throws over head behind me
Sitting throws against wall, catch and touch on ground with ball on both sides of abs.

Lifts:
3 x 8
Stepups
Deadlifts from floor
Standing Deadlift
Burpees

General Strength
Dynamic Stretching

20 mins. 55 degree cold bath.
Only up to waist this time. Is this correct to achieve the desired effects?

As 400Stud does:
Positives: Felt ankles over knees coming through, pistoned the arms, shoulders down, relaxed hands.
Negatives: Lost 100% speed relatively quickly (after first 180m (50-50, 40-40). Also feel that I either don't have the strength yet to accelerate properly or don't really know how. Don't know if my body really knows the feeling of reaching higher speeds yet and maintaining them. I would assume that I develop acceleration and max speed through this program.

Comments/Suggestions?

It's all going as planned… Successfully.
I feel great each day coming into it, having regenerated fully.

—Smoot

Jan. 1, 2004:

Ran Tempos of 1100 m.

2 x 50
Dynamic Stretches (had this old lady calling me 'Rubberman' as she walked by)

100, 100 , 100
200, 100, 200,
100, 100, 100

Dynamic Stretches
Jog Down

I ran part of it on the track, part on grass. People were at the track, and since it says "Keep off the grass," I was worried I'd get yelled at. As soon as they left, I got back on it. I hope running on a rubberized track wasn't detrimental to my workout.

Took 75 swings when I got home.

20 min. 55 degree ice bath. Read and felt very comfortable.

Positives: Tempo was good, at right around 75%. Am I supposed to be breathing hard at all in these? I guess I should read the FAQ on these. Worked specifically on ankles over knees. Improved steadily.

Negatives: Don't raise hands to face level unless I force myself to, ankles don't come nearly high enough.

Am worried that these will make me into a long distance runner (because I feel like one at times running these). I guess I should focus on sprint mechanics and tempo and I'll be alright.

Got 10 hills tomorrow… Specific question for Quik, if you're reading this:
How much time should I take in between an under ten second steep hill?

—Smoot

During tempo it is okay to be breathing hard. That means your heart rate is def up. Just make sure you are not accumulating lactic acid in your legs and that you are able to finish at the same pace you started at . If not then you are going to fast. 65-75% id a rule of thumb however your better off on the slower side of thngs rather than the faster.

For the hills ....full recovery.. id say around 4 minutes

Friday:
10 under ten second hills, 4 mins. recovery at a nearby HS
Found a 34" trash can with a flat top
15 springs to a full stand onto the top. (34" was the best I could find)

Here's where things changed from plan:

Had 8:00 team batting practice at a nearby facility last night. I knew that it would call for 200 or so swings.

Did not lift in order to save my body for it.
Had:
Standing Jerk Press
Standing Front Shoulder Rotation
Power Clean
Single Heel Raise
Wood Chop
Handstand Pushup.

I have a 3:00 Saturday practice today.

Should I lift tonight after practice or wait to begin next week?

This week went VERY well and I covered everything I had intended to cover. I already feel stronger and more athletic.

—Smoot

very good week!
save the lifting so you can start fresh next week.
And just a note imeasure that thing i been doing box jumps onto and its 50 inches.