Elitetrack: Sport Training & Conditioning

I will do a part 2 training log this season so the other journal won’t get too big and there is a proper devide between last year and this year.

My goals for 2010 season,

1) Legal jumps 65% of attempts
2) Best 5 meets Average = 7.80m
3) Best jump = 8.00m

I also have many other smaller goals, training goals etc etc…i can put them up to if people want them…

Some training goals include;

1) Fly 10m = 0.92
2) Fly 20m = 1.96
3) 30m w/ 1m fly = 3.60
4) max 4b+j = 23m

DAY ONE!!!!

Weight = 175 lbs

15 min random warm up (jogging, skipping, walking etc)
static flex
sprint drills
static hurdle drills

12x 10 sec strides on grass @70% w/ 50 sec rec

Low intense hops - 2x20m (LLL, RRR, LLRR, medial, lateral)

GS circuits - squat walks + ab circuit + sand bounces

Felt good to be out here again. Learn’t a lot from last year so hope to focus much more on all the little things this season. Felt better today than i expected so overall pretty good.

What supps are you taking this GPP?

i would like to see some of your training goals..are you going to run any 100m or maybe 60m this year..good luck for the season.

utfootball4 - 06 September 2009 05:01 PM

What supps are you taking this GPP?

Multi Vitamin
No extreme (Cellucor)
BCAA
Creatine
Zmass PM
R3 (Cellucor)

dan1990 - 06 September 2009 05:07 PM

i would like to see some of your training goals..are you going to run any 100m or maybe 60m this year..good luck for the season.

I am aiming to have a full indoor season. Opening in New York or North Carolina with a couple of meets. Wouldn’t mind running some 60m’s. Not too interested in the 100m but that’s upto Mike. I’d like to break 6.90 in the 60m.

Mon Sept 7th…

AM)
10 min dynamic warm up
static flex
dynamic flex
dynamic hurdles

12x15m sprints w/fallin start

4x5 single leg hops - up hill
2x bounding series - RRR,LLL, RRLL, LLRR, LRLR

PM)
Snatch grip DL - 6x5 (last 2 at 80% clean max)

Shoulder press + Bent over row - 4x8

Reaching lunges - 3x8+8

The morning session was pretty cool. First time on a track for a month and it felt really good. To be honest i think i’ve barely lost any speed upto 30m. Bounding felt pretty good, i’ve definitely lost around a meter for my 5 bounds, which is fine. Excited to be back! Lifting later. Just lifting and it kicked my ass! I did 90 lbs for the deep reaching lunges and almost threw up! It was so hard. I doubt i’ll be walking tomorrow. Now i remember why i didn’t do them last year!

Tuesday September 8th…

30 min choice activity!

No prizes for guessing what i did today. I’m also very sore all over and super tired becuase of it…

Nick Newman - 08 September 2009 12:43 PM

Tuesday September 8th…

30 min choice activity!

No prizes for guessing what i did today. I’m also very sore all over and super tired becuase of it…

UFC Fighting?

Doosh!

BASKETBALL baby!

Wednesday September 9th..
AM)
10 min dynamic warm up
static flex
dynamic flex
hurdle drills

15x 15m sprint w/med ball throw

(20 min break)

Power clean - 30x1 @65% (200lbs) w/ 25 sec rest
Deep Lunges - 5x6+6 @110 lbs

Bench + pull ups - 6x5, 6x8
S/L RDLs - 2x8+8

PM)
REST

Pretty tough day overall! I’m not sure if it becuase i’ve lost the feeling of speed during my break but i feel super fast right now. Like, faster than i did during July/Aug. We’ll see in a few weeks if i am. But it’s a cool feeling.
Weights was tough!!!! I nearly stopped the cleans at 20, but i had some guy shouting at me to finish, so i did. The weight was very easy, but i was so tired and i didnt want my “new” technique to get sloppy. I’m really focussing on these lunges as well, my butt is so sore i can barely sit at the moment so i know something is working!. Overall, feeling great.

Todays training,

10 min dynamic warm up
PNF flex
dynamic flex
sprint drills

3x30m (skips for height and distance, continuous LJ take offs)

Endurance Circuit - 2x (a bunch of running and GS exercises combined)

OUCH! Is all i can say really. I’m very very sore and today was just exhausting. For the continuous take offs i randomly placed 3 hurdles which i used for steering purposes. Each time i changed the placing of the hurdles and made myself get to the hurdle with the correct take off leg. Worked pretty well overall.

AM)
10 min dynamic warm up
static flex
dynamic flex
sprint drills

12x 20m hill sprints

5x static landing vertical jump series

PM)
Clean pull - 6x4 (last 3 @85%)
DEEP squats - 5x7 (increase weight each set) (Yeah right!)
Eccentric calfs - 2x8

Felt really good this morning during the sprints. Got a lot of calf work afterwards as well by one of the trainers here. So it took umm 5 days of training again before i heard, “wow, you’ve got the tightest calfs i’ve ever felt” line…lol…they hurt pretty bad but otehrwise i’m doing really well. Lifting later on today.

So, i’m pretty sure my clean max is higher than my deep squat max right now. I didn’t increase any higher than 225 for 7 reps and that was HARD! The extra few degrees is killing me, as expected. My squat is very weak then. I think we need to alternate deep with partials or else i’ll never get much weight on my shoulders which may hurt me in the long run.

Rest day…

Hurt my back it seems during squats yesterday. Feels like i’m strained a muscle on my left side, just above my left glute…

We’ll see how it feels tomorrow.

I think you should stick to deep squats if you feel they are hitting the p-chain..your deep squat should increase quickly due to muscle memory and also intramuscular coordination since you are new to the lift..

Maybe I dreamed this, but did you say in your other journal your not going to post anymore because of a variety of reasons?  I don’t mean to be a prick, maybe it was just a bad day or like I said it was a dream and I was upset you were going to stop.