Elitetrack: Sport Training & Conditioning

Hey, this is basically going to be a copy and paste of my log going on at the DB Hammer forums. I’m going to copy my workouts from the last two weeks on here, then I will update as I go from now on. Hopefully I’ll be able to prove the effectiveness of the Inno-Sport / WGF system with my results!

Stats- (As of 8/16/08)
Height- 5’11”
Weight- ~175 lbs
100m- 12.19 seconds
400m- 54.9 seconds
40 yd- 4.91 seconds
Squat- 315 lbs
Bench Press- 250 lbs

Goal-
100m- <11.00 seconds

Day 1- Sub-11 in Sight - 8/16/08
Lower Body
Strength-Speed
Mag An-1
Morning weight: 172.5 lbs - I want to stay at about 175 lbs

Rotation- 3 minutes between sets
REA Squats-
3 x 100 lbs (~55% AW)
3 x 100 lbs
3 x 100 lbs
3 x 100 lbs

ISO-MIO Squat Jumps-
3 x 45 lbs (~45% AW)
3 x 45 lbs
3 x 45 lbs
3 x 45 lbs

Out of Rotation- 30 seconds between sets
REA HF Abs-
BW x 9 seconds
BW x 9 seconds
BW x 9 seconds

Overall a good workout. I will be upping the weights on both the squats and squat jumps by 10 lbs. My only concern is that this workout is definately quad dominant, but that sort of makes sense since I’m really striving to improve my acceleration. To counter this, however, I will perform ISO wall-sits on my off days. Also, I will be using EMS on my hamstrings and glutes later tonight.

Day 2- Sub-11 in Sight - 8/17/08
Upper Body
Strength-Speed
Mag An-1
Morning weight: 173 lbs

Out of Rotation-
REA Bench Press- 2-3 minutes rest
5 x 115 lbs (~51% AW)
5 x 115 lbs
5 x 115 lbs
5 x 115 lbs
5 x 115 lbs

Rotation- 2 minutes between rest
REA Curls-
5 x 80 lbs
5 x 80 lbs
5 x 80 lbs

REA Tricep Extensions-
10 x 80 lbs
10 x 80 lbs
10 x 80 lbs

Good workout. Going to be doing stim on triceps and biceps later. Anyone else a little reluctant to stim their chest? lol

Also, just did wall-sits for a minute. I did two thirty second sets. I found it pretty difficult to keep my hamstrings engaged the whole time, especially more so than my quads.

Day 4- Sub-11 in Sight - 8/19/08
Lower Body
Acceleration
Rate An-1
Morning weight: 171 lbs .. yikes

Rotation-
40 yard sprints- (Girlfriend w/ stopwatch lol)
IDK / 4.00
IDK / 5.04
IDK / 4.12
IDK / 4.78

Kneeling HF Jumps-
3 3
3 3

Day 5- Sub-11 in Sight - 8/20/08
Upper Body
Absolute Strength
Duration An-1
Morning weight: 172.5 lbs

Out of Rotation- 5 minutes rest between sets
Bench Press-
1 x 135 lbs
1 x 185 lbs
1 x 225 lbs
1 x 235 lbs (~94% AW)
1 x 235 lbs
1 x 235 lbs (failed rep)

Rotation- 2 minutes rest between sets
Scapular Lat Pulls-
8 x 120 lbs
8 x 120 lbs
8 x 120 lbs

Low Pulley Row-
4 x 120 lbs
4 x 120 lbs
4 x 120 lbs

Not exactly how I planned it, but still a good workout. My gym doesn’t have weight belts and I forgot my backpack so I had to change things up a bit, as far as ditching the Scapular Pull-ups and Dip Shrugs. I think I’m going to replace Scapular Pull-ups/Lat Pulls with the Low Pulley Row from now on and then use the Dip Shrugs and Incline Front Raise like I had planned.

Day 7- Sub-11 in Sight - 8/22/08
Lower Body
Strength-Speed
Magnitude An-1
Morning weight: 173.5 lbs

Rotation- 3 minutes between sets
REA Squats-
3 x 115 lbs (+15 lbs / ~58% AW)
3 x 115 lbs
3 x 115 lbs
3 x 115 lbs

ISO-MIO Squat Jumps-
3 x 55 lbs (+10 lbs / ~46% AW)
3 x 55 lbs
3 x 55 lbs
3 x 55 lbs

Out of Rotation-
REA SL GM- 2 minutes between sets
3 x 45 lbs
3 x 45 lbs
3 x 45 lbs

REA HF Abs- 1 minute between sets
5 x 10 lbs
5 x 10 lbs
5 x 10 lbs

Feeling really good and springy today on the REA Squats so I’ll probably up it another 10 lbs next time, along with another 10 lbs on the Squat Jumps.

Day 8- Sub-11 in Sight - 8/23/08
Upper Body
Strength-Speed
Magnitude An-1
Morning weight: 175 lbs

Out of Rotation- 2 minutes rest between sets
REA Bench Press-
5 x 125 lbs (+10 lbs / ~55% AW)
5 x 125 lbs
5 x 125 lbs
5 x 125 lbs
5 x 125 lbs

Rotation- 2 minutes rest between sets
REA Curls-
5 x 80 lbs
5 x 80 lbs
5 x 80 lbs

REA Tricep Extensions-
8 x 85 lbs (+5 lbs)
8 x 85 lbs
8 x 85 lbs

Out of Rotation- 2 minutes rest between sets
REA Front Raise-
5 x 25 lbs
5 x 25 lbs
5 x 25 lbs

This workout felt GOOD! I felt like superman lol. You would think with REA exercises your joints would feel like crap but, with the exception of my left wrist which has previously been fractured, I felt amazing. I will be upping the weights even more next time except maybe not on curls.

Also, I’ve been shocked that I haven’t been sore following any of my workouts, and I’ve even been doing EMS after all my mag workouts. I’m hoping to get a SPARQ timer soon so that I can more clearly see my workouts paying off in my sprinting.

Day 10- Sub-11 in Sight - 8/25/08
Lower Body
Acceleration
Rate An-1
Morning weight: 171 lbs ... likes to fluctuate quite a bit, I’m probably closer to 178 by time I go to sleep.

Rotation- 5 minutes between sprints
40 Yard Dash- HT
4.92
5.00 (~2% DO)
5.07 (~3% DO)

Kneeling HF Jumps-
3 3
3

I felt pretty good but my times didn’t reflect it- I can’t believe I dropped off that quickly. My starting mechanics were alot better than last time though, so that was good, but I need to work on my transition from drive phase to tall top-speed sprinting.

Day 11- Sub-11 in Sight - 8/26/08
Upper Body
Absolute Strength
Duration An-1
Morning weight: 173 lbs

Out of Rotation-
Bench Press- 5 minutes between sets
1 x 135 lbs
1 x 235 lbs
1 x 235 lbs
1 x 235 lbs
1 x 235 lbs

Low Pulley Row- 3 minutes between sets
2 x 140 lbs
2 x 140 lbs

This workout didn’t go exactly as planned, because I was a dumbass and forgot my backpack again. My bench press capacity integer went up by pretty much one rep, and then the addition of 10 lbs on another rep, but my reps felt really forced. I wasn’t getting a good explosive transition from the chest like I normally do, but I managed to strain them up. I think this could be remedied by doing some ISOs.

Fatigue workouts on Thursday and Friday!

Day 13- Sub-11 in Sight - 8/28/08
Lower Body
Strength-Endurance **Fatigue Workout**
Duration An-2
Morning weight: 173 lbs

Out of Rotation- 5 minutes between sets
ISO HF Squats-
245 lbs x 6 seconds each leg
225 lbs x 15 seconds each leg

Rotation- 3 minutes between supersets
ISO Ankle Crunchers-
430 lbs x 15 seconds
430 lbs x 15 seconds
430 lbs x 15 seconds

ISO GHR- (Not very low, probably about 70 degrees above “x-axis”)
BW x 30 seconds
BW x 30 seconds
BW x 30 seconds

Out of Rotation- 90 seconds between sets
ISO HF Abs-
25 lbs x 30 seconds
25 lbs x 30 seconds
25 lbs x 30 seconds

Wasn’t exactly a fatigue workout “by the book”, and I wasn’t exactly thrilled about my strength numbers, but it was a decent workout.

I have my upper body fatigue day tomorrow.

Day 14- Sub-11 in Sight - 8/29/08
Upper Body
Strength-Endurance **Fatigue Workout**
Duration An-2
Morning weight: 173 lbs

Out of Rotation- 3 minutes between sets
OI DB Flyes-
35 x 100 lbs
35 x 100 lbs
35 x 100 lbs
35 x 100 lbs
35 x 100 lbs

Rotation- 2 minutes between sets
OI Curls-
25 x 65 lbs
25 x 65 lbs
25 x 65 lbs

OI Tricep Extensions-
30 x 80 lbs
30 x 80 lbs
30 x 80 lbs

First time really doing OIs that much, felt pretty good. I think it will build a little bit of hypertrophy plus help transition from eccentric to concentric.

No more workouts until Monday.

Day 15- Sub-11 in Sight - 8/30/08
Rest / Recovery
Morning weight: 174.5 lbs

Seated Hip Internal Rotations w/ Yellow Band- (Right leg only)
3 x 15

Standing Leg Circles w/ slight internal rotation- (Right leg only)
3 x 10 x 3 positions

ISO Wall-Sit- (Emphasis on hamstrings pulling into position)
2 x 30 seconds

Scapular Wall Slides-
3 x 15

ISO Push-up-
1 x 2 minutes

Just ordered a SPARQ Xlr8 timing device w/ an extra cone!!!!

Day 16- Sub-11 in Sight - 8/31/08
Rest / Recovery
Morning weight: 173 lbs

Seated Hip Internal Rotations w/ Yellow Band- (Both legs)
3 x 15

Standing Leg Circles w/ slight internal rotation- (Right leg only)
3 x 10 x 3 positions

Day 17- Sub-11 in Sight - 9/1/08
Lower Body
Absolute Strength
Duration An-1
Morning weight: 174.5 lbs

Out of Rotation- 3 minutes
ISO HF Squat-
245 lbs x 9 seconds each leg
225 lbs x 9 seconds each leg
225 lbs x 9 seconds each leg

Rotation- 1 minute between exercises
ISO Ankle Crunchers-
455 lbs x 9 seconds
455 lbs x 9 seconds

ISO GHR-
BW x 30 seconds (~65-70 degrees above bench)
BW x 30 seconds

Out of Rotation- 1 minute between sets
ISO HF Abs-
30 lbs x 30 seconds
30 lbs x 30 seconds

Good stuff. Tomorrow is going to be fun- heavy upper body ISOs. I’m amazed at how little I’ve been sore, I guess I should take this as a sign I need to bust my ass and get those capacity integers higher.

is it just me and I’m missing it and is there not much running there. i scanned through most of it and barely saw any running- just curious

Azz - 02 September 2008 09:16 PM

is it just me and I’m missing it and is there not much running there. i scanned through most of it and barely saw any running- just curious

yea i dont see much running….or even some form/technique drills…

just a quick question(s) .... what level are you (highschool, collegiate, open, masters?), part of season