The workout today was strictly tempo. My shins were really sore today so I went with some easy runs to get my heart rate up. The 150m was at about 60% and so were the grass runs. The grass runs were run with very little rest in fact, just a walk back to the mark and run back and forth. It was comfortable and I think it really helped my shins. After all, no matter what I do this week now will not determine how I will run. It takes two weeks to feel any effect of the workouts. My training partner did this same workout as well. He in fact talked me into it. It's so early in the year and there is no reason to put any stress on myself right now when the goal is in July.
Running Workout (4:00-5:00 minutes rest between reps)
8x30m-40m starts/flys
broken down to 2x30m and 2x40m starts and 4x30m flys
The starts went well. The first one was a little shakey because it was my first one. The next three starts felt good. From what my partner could see. My body position was good and I was transitioning very well and running smooth and relaxed. My 30m flys went well also. I only did two of the 30's because there was no need to overdue the flys going into an important meet this weekend. My times were 2.75 and 2.65.
I am finally updating this bad-boy tomorrow with workouts etc. As of now I am getting ready for a Bobsled push camp in July. I am putting on weight to get up to 180-185 lbs. IT SUCKS! I have to pretty much eat everything in sight. At the training center I will test out in 30m sprint, 30m fly, Vertical jump, 5 Consecutive hop and a bobsled push.
The next 6-7 weeks consist of hypertrophy followed by a week of unloading, then a strength/power phase.
Day #2 (Hypertrophy)
Lifting Workout (90 seconds rest between all sets of all lifts)
Front squat 4x10=135
Dead lifts 3x10= 185
Lying leg curls 3x10= 90
Bent over DB row 3x10= 15
Front lat pulldown 2x12= 135
Straight bar bicep curls 3x10= 65, 55, 44
Low cable bicep curls 2x12= 60
Lower abs 3x12
Running Workout
3x300m @:39 or better - 10 min. rest
Day #3 (Hypertrophy)
Lifting Workout (120s for lifts #1, 2, 5, 90s for lifts 3, 4, 6, and 60s for lifts 7 and 8)
Incline DB press 3x10= 60
Decline DB flyes 2x10= 30
DB poloquin press 3x10= 15
DB arc row 3x10= 15, 20, 25
Close grip bench press 3x10= 135, 135, 145x8x2
Weighted dips 2x12= 25#
Upper/side abs 2x20
Max out push ups 2xfailure 27, 10
Running Workout
Hurdle Mobility drills
Stepping over hurdle going forward
Stepping over/under hurdles
Stretching on the hurdles
Plyometrics I
Single leg hops (L) 2x5
Single leg hops (R) 2x5
Hurdle hops 1x10
Standing 3 Hop 1x10
Standing LJ 1x10
Single leg long jump (R)
Single leg long jump (L)
Daily Calorie intake = 4,230 w/out 10 oz steak included
Day#6 (Hypertrophy)
Lifting Workout (90 seconds rest between all sets of all lifts)
Front squat 4x10=135
Dead lifts 3x10= 195
Lying leg curls 3x10= 100
Bent over DB row 3x10= 15, 17.5
Front lat pulldown 2x12= 135
Straight bar bicep curls 3x10= 55
Low cable bicep curls 2x12= 70
Lower abs 3x12
Running Workout
3x300m @:39 or better - 10 min. rest
or
4x150m
Total calories = 2, 005 w/out Arby's (puke) and Dinner
Hurdle Mobility drills
Stepping over hurdle going forward
Stepping over/under hurdles
Stretching on the hurdles
Plyometrics I
Single leg hops (L) 2x5
Single leg hops (R) 2x5
Hurdle hops 1x10
Single leg long jump (R)
Single leg long jump (L)
Standing 3 Hop 1x10= 24-10, 26-5, 26-10, 26-3, 26-3, 26-8, 26-8, 26-3, 26-3, 26-3
Standing LJ 1x10= 7-8, 8-6, 8-10, 7-8, 8-3, 8-6, 8-11, 8, 8-10, 8-10
