Elitetrack: Sport Training & Conditioning

Monday September 29th…

What a weird day, it was raining as i was walking to the track!, was i in England? or Southern Cal? didnt expect this weather here…

Todays training,

Short warm up
static flex
dynamic flex
sprint drills

4x15m sprint
3x25m sprint
2x35m sprint

5x30 bounding (moderate intensity)

7x3 clean pulls (last 4 @95% clean max)
6x5 slow eccentric squats (last 3 @65% squat max)
5x5 bench
2x8+8 SL eccentric calf raises

What a session. This was the hardest so far. I was pretty exhausted by the end of it. Next week i will break it up into 2 sessions. It was great to sprint over 35m, for the first time this season i could really open up my stride and try to cover as much ground as possible. I felt good, although tired afterwards. Lifting was ok, eccentric squats killed me, everything else was good.

Tuesday Sept 30th…

5 min jog
PNF stretching
sprints drills 2x40m
backward hurdle drills

2 stride continuous LJ take offs - 2x3 EL
1x25 skips for height
1x25 skips for distance
1x25 continuous LJ take offs
2x20m low intensity ankle hops (LLL, RRR, RRL, LLR, RLRL)

12 exercise med ball circuit x15reps
5 mins continuous abs (could only do 3 mins, then had stomach attack

Today was hard, but in a different way to yesterday…now i feel good though so i know my CNS is freshening up as a result…Things are going well.

Wednesday October 1st…

I am doing 2 sessions today as the volume and intensity has picked up now so i need to split them up or i’ll die!

Workout 1 was:

Short warm up
static flex
dynamic flex
sprint drills

4x20m sprint (5m walk in)
4x20m sprint (5m jog in)

Static jump series - 4 exercises x 2x6 reps (jump squats, SL jumps, wide squat jumps etc - land very stiff)

4x5 D/F depth jumps - medium box

Back later after lifting.Ok back, heres the lifting for today,

24x1 clean @77.5% w/ 45 seconds recovery
4x6+6 single leg squats (inclease weight)
5x7 shoulder press + 5x7 bent over row (superset)

Today was good…the sprints felt the best so far this season, i was tall and bouncy and overall felt fast. I love doing depth jumps, i focussed on being a quick off the floor as possible but also being powerful, i was jumping high…
Lifting went well also, i like single leg squats.

Mike, could you explain why you chose to keep the high set/single rep protocol in for another cycle this season? last year we stopped it after the first cycle.

For those watching this thread, this is an interesting week as we’re 1) pushing the envelope a little on the volume and intensity (as Nick just noted) and 2) we’ve got 2 hard days back to back on Wednesday and Thursday because it was the best setup that Nick’s schedule and facility availability would permit.

Nick Newman - 01 October 2008 03:19 PM

Mike, could you explain why you chose to keep the high set/single rep protocol in for another cycle this season? last year we stopped it after the first cycle.

Because of how we’re going to be handling the competitive season this year (more extended with a shorter transition period between seasons) I figured I’d like to drive a little deeper in to this power-capacity series.

Thursday October 2nd…

Great day today, felt fresh and wasn’t expecting too…I think my training capacity is high or something!
I also started working with one USATF’s sports psychologists today. She is going to work with me throughout this season and hopefully longer. Very excited about it! Should help me alot..

Todays training…2 sessions,

AM)
short warm up
static flex
dynamic flex
sprint drills

8x30m hill sprints

2x 4bounds and jump
2x 4hops and jump EL
2x30m bounding (grass)

PM)
5x3 cleans @70%
4x5 DEEP squats @70%
4x8 pull ups
2x8 1 arm RDL’s

So, i just got back from training no.2 which went well. I was deep squating at around 250 pounds today with the goal of coming up really fast. I felt this went well and i am actually feeling my squat to be much stronger now. I think i will squat a PR in 3 weeks for sure. I am loving all the power development work i am doing this season, from early on. Very fast cleans, box jumps ect ect, i am starting to feel different within my body, certainly compared to this time last season…I think i can handle this volume/intensity but only time will tell.

p.s. i keep catching myself walking with the toes pointing out at an angle and i never used to do this…is this fatigue? or am i turning into a duck?

Nick Newman - 02 October 2008 04:11 PM

p.s. i keep catching myself walking with the toes pointing out at an angle and i never used to do this…is this fatigue? or am i turning into a duck?

Nope…I’ve seen this before after cycles of eccentric squats and / or 3 step squats. Spend a little extra time stretching the glutes.

Friday October 3rd…ugh!!!

Todays workout:

Short warm up
static flex
dynamic flex
sprint drills

6000x200m @75% w/3 min rec between each

3x general strength circuits
REST!!

Ok ok, so it was only 6x200m and not 6000. But it might as well have been 6000. Needless to say i do not look forward to these types of workouts AT ALL. It is probably my weakest area of training, i think Mike would agree. But, i made a promise to myself this year that i would really work hard at these, as i want to break 10.80 in the 100m also. So, i got through the workout, barely, last 2 really hurt. I ran them all in 28-30 and after i finished i layed on the track in some kind of coma for about 30 minutes!!!! lol…

Good times!

People like you amaze the hell out of me. You can jump mid-high 24’s and yet aren’t under 10.80. Whereas I’ve been around that speed area for awhile now and I have a pretty good vert (37in) and yet the only time I ever tried long jumping I was barely over 20!

....either I suck or I was doing something wrong

Do you know what your flying 10 or 30 is?

i have ran .93 for fly 10m and 3.83 for standing 30m electronic minus reaction…i’ve nver actually broke 11. lol..although to be fair, never trained for it and have only ever ran maybe 4 100m races…i also have a friend who has jumped 26 feet and can not break 10.80 either…

Nick Newman - 02 October 2008 04:11 PM

Thursday October 2nd…

Great day today, felt fresh and wasn’t expecting too…I think my training capacity is high or something!
I also started working with one USATF’s sports psychologists today. She is going to work with me throughout this season and hopefully longer. Very excited about it! Should help me alot..

Todays training…2 sessions,

AM)
short warm up
static flex
dynamic flex
sprint drills

8x30m hill sprints

2x 4bounds and jump
2x 4hops and jump EL
2x30m bounding (grass)

PM)
5x3 cleans @70%
4x5 DEEP squats @70%
4x8 pull ups
2x8 1 arm RDL’s

So, i just got back from training no.2 which went well. I was deep squating at around 250 pounds today with the goal of coming up really fast. I felt this went well and i am actually feeling my squat to be much stronger now. I think i will squat a PR in 3 weeks for sure. I am loving all the power development work i am doing this season, from early on. Very fast cleans, box jumps ect ect, i am starting to feel different within my body, certainly compared to this time last season…I think i can handle this volume/intensity but only time will tell.

p.s. i keep catching myself walking with the toes pointing out at an angle and i never used to do this…is this fatigue? or am i turning into a duck?

sound like those glutes are too strong for your hamstring.

00Scoots - 03 October 2008 03:32 PM

People like you amaze the hell out of me. You can jump mid-high 24’s and yet aren’t under 10.80. Whereas I’ve been around that speed area for awhile now and I have a pretty good vert (37in) and yet the only time I ever tried long jumping I was barely over 20!

This is because Nick isn’t much good beyond about 35-40 meters. He doesn’t REALLY need to be though and we haven’t spent too much time on speed endurance although we will do more this year than in the past.

Do you know what your flying 10 or 30 is?

As you can see the 30m is excellent and the flying 10 is quite good as well. The speed that really matters in the LJ is the instantaneous velocity at takeoff.

Sunday October 5th…

Jump day again!!!

Long warm up
partner stretching
Sprint drills
Static hurdle drills

1x5 step, 1x7 step, 1x9 step LJ take offs over high hurdle (repeat this series 2 times and then third series, full jump with landing - 9 total jumps)

10ex body weight circuit x12reps
Weights circuit (total body) 20secs on/off

Today was the best jumps session i have had so far. I was 9/9 legal jumps and was able to get great height on every jump today. My final jump was 6.60m from a moderate paced 9 stride run up (PR from 9). It exciting for me to able to jump without worrying about fouls anymore. I pray i am able to get this right a longer run as well. I think right now i could go around 7.10m from 11 strides. We will see next week.

Nice job. For those following what we’re doing with the jumping to improve accuracy, note that we’re introducing additional contextual interference by removing the hurdle in the middle of the series and also switching from a serial order to a randomized order for the final three jumps.

thanks. Yep the hurdle aspect was something i had done in previous years and wanting to add it in the program this year. The main thing i find with it, is it forces you to really penetrate the board backwards, thus creating a decent take off angle…i find it works very well for this.