Elitetrack: Sport Training & Conditioning

I’m not in college anymore and I can handle a longer season than what a college one is.  I will have a small peak indoor, but most of it is set for outdoor.  Essentially my workouts indoor and outdoor will mirror eachother, but the outdoor workouts will be much, much faster.

Friday, August 22

Track Workout

Seagrave Warm up - 6:00 AM
2x4x stairs

Weightroom Workout - 1:30 PM

1a. Push press 4x2= 60k - Tempo 3:0:1:0
1b. Weight chin ups 4x3 - 90s rest
1a/1b - Superset

2a. DB fly 3x5= 40 - Tempo 3:0:1:0
2b. 30 degree Lateral Raise 3x5= 20 - Tempo 2:0:1:0 - 90s rest
2a/2b - Superset

3a. Tricep skull crushers 5x6= 655 - Tempo 3:0:3:0
3b. DB Hammer Curls 5x6= 30 - Tempo 3:0:3:0 - 90s rest
3a/3b - Superset

Monday, August 25

Track Workout

Seagrave Warm up - 6:00 AM
2x500m @ +:18 at the 1/4 - 15:00 rest

Weightroom Workout - 1:30 PM

1a. Power clean from the floor 5x5= 60k, 65k, 70k, 75k, 80k - 3:00 rest
2a. One leg cable squat 4x12 - 2:00 rest

Tuesday, August 26

Track Workout - 6 AM

6x200m @ :36 - 2:30 rest
2x4x40m sled pulls

Weightroom Workout - 1:30

1a. DB neutral grip bench press 4x6= 65-70-75-80 - 90s rest
Tempo 2:0:1:0
1b. Sternum chin-ups 4x4 - 90s rest
Tempo 2:0:1:0

2a. DB Shrugs 3x15= 50 - 90s rest
Tempo 1:1:1:0
2b. Table top + Hip flexion (stability ball) 3x5 - 90s rest
3:0:3:0

3a. Triceps pushdown 5x6 - 90s rest
Tempo 3:0:3:0
3b. 45 degree DB Hammer curls 5x6 - 90s rest
Tempo 3:0:3:0

Wednesday, August 27

Track Workout - 6 AM

3x5x Hill runs [sprint up/walk down] - in under 6:00 per set - 4:00 rest

How far were your hills today? Do you feel any burnout from doing 320m of accel work on Tues and following it with more accel work (hill sprints) the next day? Or are the hills at submax?

I ran two different types of hills.  One was a gradual for 40-50m - give or take.  Then my middle set I ran a steep hill that was about 25m long.  I really don’t feel any burnout from doing accel work on those days.  I view the hills has primarily conditioning.  Sure I sprint up, but it it takes about 5 minutes per set with the shuffle/walk down for my rest.

Thursday, August 28

Track workout - 6 AM
Seagrave Warm up

15-20 minutes of block work - working on first step, angles, and push
3x4x40m sled pulls - 4:00 rest

Weightroom workout - 4 PM

1a. Power clean from the floor 5x5= 60k, 65k, 70k, 75k, 80k - 3:00 rest
2a. One leg cable squat 4x12 - 2:00 rest

Friday, August 29

Track Workout - 6 PM

3x5x Hill runs [sprint up/walk down] - in under 6:00 per set - 4:00 rest

Monday, September 1

Track Workout - 6 AM

7x200m @ :35 - 2:30 rest

Tuesday September 2, 2008

Track Workout - 4 AM

Seagrave Warm up
2x500m @ +:15 at the 1/4 - 15:00 rest

Weightroom workout - 4 PM

1a. Power clean from the floor 5x5= 60k, 65k, 70k, 75k, 80k - 3:00 rest
2a. One leg cable squat 4x12 - 2:00 rest

Wednesday, September 3 & 4, 2008

Didn’t do a workout on these dates because it was my birthday.

Friday, September 5, 2008

Track Workout - 6 AM

3x5x Hill runs [sprint up/walk down] - in under 6:00 per set - 4:00 rest

Monday, September 8, 2008

Track workout - 6 AM

Seagrave warm up
7x200m @ :34 - 2:30 rest

Weightroom workout - 4 PM

1a. Power clean from the floor 5x4= 60k, 70k, 70k, 70k, 70k - 3:00 rest
2a. One leg cable squat 4x13 - 2:00 rest

Tuesday, September 9, 2008

Track Workout - 6 AM

2x500m @ +:15 at the 1/4 - 15:00 rest

Weightroom Workout - 4:30 PM

1a. DB neutral grip bench press 4x5= 85 - 90s rest
Tempo 2:0:1:0
1b. Sternum chin-ups 4x3 - 90s rest
Tempo 2:0:1:0

2a. 1 Arm DB Shrugs 3x10= 85 - 90s rest
Tempo 1:1:1:0
2b. Table top + Hip flexion (stability ball) 3x4 - 90s rest
3:0:3:0

3a. Triceps pushdown 3x6 - 90s rest
Tempo 3:0:3:0
3b. 45 degree DB Hammer curls 4x6 - 90s rest
Tempo 3:0:3:0

Weighted Core
2x10 each windmill toe touches
2x10 leg raises
2x15 back ext.
2x10 erect bends

Wednesday, September 10, 2008

Track workout - 6 PM

Seagrave warm up
15:00 of block work
3x5x40m sled pulls