Elitetrack: Sport Training & Conditioning

Eric Broadbent - 09 February 2012 04:50 PM

Sweet dude, gluck!  You staying with Clay?

No - he’s out of town I think.

Comp Today:

1. Wake up at 5 and go to airport
2. 6 hr flight plus 1 hr drive
3. Warm up then compete

- 60h - 8.95
- LJ - 5.97
- SP - 12.82

Knee and groin locked up during HJ warm up so quit before injury - but was over 1,80 in warm ups.

A little disappointed - but can’t complain. HH were just me in race, and my best race over 42” last yr was 8.40 for 55 - so figure this is a shade better. LJ - better than opener last year and my last jump was a big foul - 6.3x I’d guess. Shot put was an old guy PB.

All that after travel isn’t bad. Sorry Eric - no 1k.

Did u travel for the meet or for business?

NickJumps - 10 February 2012 11:33 PM

Did u travel for the meet or for business?

For business.  Luckily meet happened too.

2/13

Jog, Stretch, Extensive Tempo:

7x300m at 50” down to 42” with 3’ rest on each.  Went 50-48-47-47-46-45-42.

2/12

Ad lib weight lifting:

Cleans - 8x2 up to 255
Squats - 5x5 up to 250
Bench - 5x5 up to 220
Bent Rows - 3x10 up to 185

2/14

Warm-up and strides, plus 8-10x15m accels

1. Hang Snatch - 4x1 at 135
2. Power Clean - 7x3 at 135-185-205-215-225-240-255
3. Squat - 4x5 at 135-225-250-275
4. Super-set - 3x5
a. Bench Press - 185-205-220
b. Pull-ups - BW - +25 - +45

Feeling good, but groin still tender, and bothering me in squat.

2/15

Jog, Static Flex

Tempo:

1. 6x200m with 3’ rest.  All runs at 28-30
2. 1x700 at 2’11” - 1500m Special Endurance. Should have been a little faster but wasn’t feeling it.

My adductor is still really tight and wouldn’t loosen up today.

2/16 and 2/17: Off due to crazy travel schedule. Adductor still troubling. Damn.

2/18

Warm-up
Tech Development: Shot Put and Discus
400m Special Endurance - 5x150 at 19-20 with 3’ rest

Was supposed to do 6 reps, but did not run last 150 as I felt like if I pushed it I’d hurt myself.

2/19

Ad lib weights

1. Hip Snatch - 2x115-135-145-155-165 (1)
2. Hang Clean - 2x 165-185-205-215-235-245-255 (1)
3. Squats - 3x135-185-205-225-245-265 (where first rep was fast, second paused, third 3-step)
4. Incline Bench - 5x135-165-195
5. Arms and Core

2/20 - OFF

2/21

1. Warm-up and dynamic flex
2. Accel Replacement:
a. 15 stairs x 5
b. 15 stair double leg hops x 5
c. 5 Hop x 3
d. Stiffness Jumps - 5x3

Weights:
1. Snatch warm-up to 155, then Power Clean - 5x3 - 210-220-230-245-260 (only got 2)
2. Squats - 1 set of 5
3. Pull-ups - 1x15

Didn’t have time for full session this AM, will probably do more squats and bench tonight.

2/22

1. Full Warm-up including drills, dynamic flex, static flex, gentle strides
2. 8x1’ work/2’ rest
Run (1 rep - about 350m, adductor still tight); Double Leg Hops in sand (5 Reps); Run (2 reps - about 300m each)
3. Jog and stretch

Next few weeks will be ad lib with a focus on strength, plyometrics, throwing tech, and maintaining fitness through either tempo or sessions like today.

Frustrating, but needs to happen.

2/23

1. Warm-up
2. Drills - no strides, just drills and jogging
3. Plyos as speed replacement:
- 3x20m Skips for height
- 2x4+4 Run Run Jump
- 4x4 Depth Jumps
- 3x5+5 Hops for Height
4. Clean and Jerk
3x135-185-205
2x215-225
1x235
5. Fast Front Squat
3x135-185-225
6. Rhythm Squat - Fast 1/4 squat
5x225-275-315-365
7. Muscle-ups - 3x3

Felt bouncy today - Clean and Jerks felt sloppy and made me feel like a real weakling as the guy working in with me was doing snatch warm-ups with same weights I was doing for C+J. And he competes in the 77kg weight class.

2/24

EZ Rowing Workout - 5000m of volume: 500-500-1000-500-1500-500-500 - all at around 1’40” 500 pace. With 2’ rest between each row.

2/25 - OFF
2/26 - CrossFit OPEN WOD - warm-up and then 7 minutes of as many burpees as possible.  I only managed 95 (had 4-5 missed reps, which annoyed me, but oh well).

Given that I don’t do any (or much) training for this sort of stimulus, I am actually pretty happy with that number.  The depressing thing, though is that I was fully 50 reps off what the competitive athletes are doing.  They are banging out 7 more per minute than I am.  Good grief.

Will be fun to see where I land at the end of 5 sessions.  Would be cool if there were at least a couple sessions that were shorter distance running or rowing based, a max effort lift, or something explosive/athletic - vs. the mostly endurance based sessions they seem to favor.