Elitetrack: Sport Training & Conditioning

Day 32- Sub-11 in Sight - 9/17/08
Lower Body
Session 1: Starts
Session 2: Absolute-Strength
Morning weight: 173 lbs

Session 1:
10m Starts- (SPARQ Timer)
2.23 seconds
2.24 seconds
2.02 seconds (-0.15)
2.03 seconds
2.05 seconds

Session 2:
Out of Rotation- 5 minutes between sets
ISO HF Squats-
9 seconds x 265 lbs each leg (+10 lbs)
9 seconds x 240 lbs each leg
9 seconds x 240 lbs each leg

Rotation- 1 minute between sets
ISO SL Ankle Crunchers-
9 seconds x 190 lbs each leg
9 seconds x 170 lbs each leg
9 seconds x 170 lbs each leg

ISO Soleus Crunchers-
9 seconds x 115 lbs (+15 lbs)
9 seconds x 110 lbs
9 seconds x 110 lbs

Out of Rotation- 2 minutes between sets
ISO GHR- (still trying to get lower)
30 seconds x BW
30 seconds x BW
30 seconds x BW

Rotation- 1 minute between sets
ISO HF Abs-
30 seconds x 45 lbs (+10 lbs)
30 seconds x 45 lbs
30 seconds x 45 lbs

ISO Hip Extension (4-way hip machine)-
30 seconds x 125 lbs each leg

Notes-
Good workouts. At first on my starts I was completely out of focus, and frustrated with the equipment. I initially tried to use all 3 cones, so I could get 5m splits, but it wasn’t cooperating. I think it had something to do with the proximity of the cones, but I’m not sure. Either way, I just decided to get my 10m time, and thankfully I was able to PR by a good margin. I should be getting under 2 seconds pretty soon. As far as the second session was concerned- long and hard. I added in ISO Hip Extensions and changed my Ankle Crunchers to be single-legged. I liked the ISO Hip Extensions, but I was worn out by time I got to them.

Just curious, do you know what caused the sudden drop in times (not fully warmed up)?

jstambler - 17 September 2008 09:17 PM

Just curious, do you know what caused the sudden drop in times (not fully warmed up)?

That might be one reason, because I usually don’t do a thorough enough warm-up. I think another factor was just a complete lack of concentration. The equipment had been frustrating me when I was setting it up, and on the first two starts I was worrying about people on the track running by setting my timers off and such. I usually only do three, but on the third one I got that PR and wanted to prove to myself it wasn’t a fluke, so I did five today.

Day 33- Sub-11 in Sight - 9/18/08
Upper Body
Strength-Endurance
Duration An-2
Morning weight: 169.5 lbs YIKES WTF??

Rotation #1-
ISO Dip Shrugs-
30 seconds x (BW + 50 lbs)
30 seconds x (BW + 50 lbs)

ISO Low Pulley Row-
30 seconds x 90 lbs
30 seconds x 90 lbs

Rotation #2-
ISO Scapular Pull-ups-
30 seconds x (BW + 25 lbs)
30 seconds x (BW + 25 lbs)

ISO Incline Front Raise-
30 seconds x 45 lbs
30 seconds x 45 lbs

First time doing most of these exercises, so the weights were a bit of a guess, but they worked well. These exercises hit the lats pretty good in particular and are mentally pretty tough, especially the second rotation. This workout is supposed to be kind of a change of pace to strengthen up some other parts of my upper body that may get neglected from bench pressing. I’ll be doing some explosive bench pressing in my next workout however.

As far as my low bodyweight goes I was shocked- SHOCKED. Within the last week I’ve been as high as 180 lbs at night. I think I’ve got things under control though, I’ve been eating like a horse all day. It is pretty hard to keep the weight up when all I eat is sauteed vegetables, nuts, fruits, fish, deli meat, and protein shakes, but I imagine it’s having a great effect on my bodyfat (which isn’t too bad to begin with).

Day 35- Sub-11 in Sight - 9/20/08
Lower Body
Session 1: Starts
Session 2: Speed-Strength
Morning weight: 172.5 lbs

Session 1-
10m Starts- (SPARQ Timed)
2.29 seconds
2.13 seconds
2.05 seconds
1.99 seconds
1.97 seconds (-0.05)

Session 2-
Rotation- 1 minute rest between sets
30” ADA Drops-
3 x 3 (+2.5”)

19” ADA PF Drops-
3 x 3 (+1”)

12” RA SL Box Jumps-
3 x 10

My first three starts sucked and my form was out of control. On the fourth and fifth starts I was able to relax and execute a lot better, which resulted in a new PR. These definitely seem to be paying off.

As far as session two is concerned, I felt like I was absorbing force very well. I’d say I’m ready for RA jumps.

Day 36- Sub-11 in Sight - 9/21/08
Upper Body
Strength-Speed
Mag An-1
Morning weight: 170.5 lbs

Rotation- 2 minutes between sets
62% REA Bench Press-
3 x 145 lbs (+5 lbs)
3 x 145 lbs
3 x 145 lbs

51% REA Bench Press-
3 x 115 lbs
3 x 115 lbs
3 x 115 lbs

Out of Rotation- 1 minute between sets
REA HF Abs-
5 x 15 lbs
5 x 15 lbs
5 x 15 lbs
5 x 15 lbs
5 x 15 lbs

REA Front Raise-
3 x 40 lbs (+10 lbs)
3 x 40 lbs
3 x 40 lbs

Good workout, I was feeling particularly explosive on the REA Bench Press. I tried a set of both RA Bench Press and MIO Bench Press Throws on the smith machine, and neither of them was going to work. As far as the front raise goes, it wasn’t really as fast as it needed to be, but my gym doesn’t have a 35 lb barbell so my only choice was to stay at 30 lbs or jump to 40 lbs. I made the jump, and I’ll probably stay at 40 lbs for a few sessions, or until I can do them quick enough to move on.

On my next lower body day, instead of doing 5 x 10m , I’m going to do 3 x 10m and then 2 x 30m. I want to progress it a little so that I’m ready to go when I start hitting the track more.

Day 38- Sub-11 in Sight - 9/23/08
Lower Body
Session 1: Starts
Session 2: Absolute-Strength
Morning weight: 170.5 lbs

Session 1:
10m Starts-
2.16 sec
2.17 sec
2.09 sec
2.04 sec
2.20 sec
2.15 sec
2.03 sec
2.08 sec

Session 2:
Out of Rotation- 8 minutes rest between sets
ISO HF Squat-
9 seconds x 265 lbs each
9 seconds x 245 lbs each
9 seconds x 245 lbs each

Rotation- 1 minute between sets
ISO SL Ankle Crunchers-
9 seconds x 205 lbs each (+ 15 lbs)
9 seconds x 185 lbs each

ISO GHR-
27 seconds x BW
30 seconds x BW

Out of Rotation-
ISO Soleus Crunchers-
9 seconds x 135 lbs (+20 lbs)
9 seconds x 120 lbs
9 seconds x 120 lbs

Not great, but not too bad. As far as the starts are concerned, I’m no longer that concerned with the actual times, as I’ve realized that the most important thing is getting myself in position to run a great race. I actually felt like my last start was the best one, even though the time didn’t indicate so. In the gym, I didn’t go up on the HF Squats because last time I could barely get it with my right leg. This time around it was easier on both legs, and my left leg feels like it can do 275-280 ish (right leg not so much). I’m pretty much ready to hit the track next week! At first my work will mostly consist of flying sprints to work on top speed, and because I have to send back my third cone to SPARQ because it’s defective. This essentially limits my sprinting range to ~50 yards, but it’ll work for now.

Day 39- Sub-11 in Sight - 9/24/08
Upper Body
Strength-Endurance
Duration An-2
Morning weight: 172 lbs

Rotation #1- 2 minutes between sets
ISO Dip Shrugs-
30 seconds x 55 lbs (+5 lbs)
30 seconds x 55 lbs

ISO Low Pulley Row-
30 seconds x 100 lbs (+10 lbs)
30 seconds x 100 lbs

Rotation #2- 2 minutes between sets
ISO Scapular Pull-ups-
30 seconds x 30 lbs (+5 lbs)
30 seconds x 30 lbs

ISO Front Raise-
30 seconds x 50 lbs (+5 lbs)
30 seconds x 50 lbs

Out of Rotation- 3 minutes between set
ISO HF Abs-
40 seconds x 45 lbs
40 seconds x 45 lbs

This workout was tough, but it went well. I feel like I’m being sculpted into a gymnast when I do this stuff, especially with the Scapular Pull-ups, it’s basically like a gymnast hanging on rings simply pulling myself up with my lats.

Day 41- Sub-11 in Sight - 9/26/08
Lower Body
Speed-Strength
Magnitude An-1
Morning weight: 172 lbs

32” ADA Drops-
3 x 3 (+2”)

18” RA Jumps-
3 x 2

20” ADA SS Drops-
3 x 2 each leg

20” ADA PF Drops-
3 x 3 (+1”)

Overall great workout- I’m absorbing force really well. Also I added in some RA jumps, so slowly but surely I’m progressing!

Day 42- Sub-11 in Sight - 9/27/08
Upper Body
Strength-Speed
Magnitude An-1
Morning weight: 172 lbs

Rotation #1- 3 minutes between sets
64% AW REA Bench Press-
3 x 150 lbs (+5 lbs)
3 x 150 lbs
3 x 150 lbs

51% AW REA Bench Press-
3 x 115 lbs
3 x 115 lbs
3 x 115 lbs

Rotation #2- 2 minutes between sets
REA Front Raise-
3 x 40 lbs
3 x 40 lbs
3 x 40 lbs

REA Curls-
3 x 60 lbs
3 x 60 lbs
3 x 60 lbs

Out of Rotation- 1 minute between sets
REA HF Abs-
5 x 5 x 25 lbs (+10 lbs)

I should be able to get 260 lbs on bench press in a few days but….. that’s what I said last time.

Day 44- Sub-11 in Sight - 9/29/08
Lower Body **Fatigue Session**
Speed
Rate An-1
Morning weight: 173 lbs

Rotation-

10m Flying Sprints-
0.95 seconds
1.00 seconds
?.?? seconds
?.?? seconds

Flying Primetimes-
3 x 10m

Very happy about my initial time, not so happy that I don’t have times for runs 3 & 4. The batteries died… o well. So I’ll be lifting upper body tomorrow while taking a three day break from lower body before going into my power phase.

Just a note about the last training session, my times are inaccurate because of an error in measurement so disregard them.

quick q ...whats a primetime

premium - 30 September 2008 11:12 PM

quick q ...whats a primetime

Str leg bounds.

Why are you doing 10 meter starts?