Elitetrack: Sport Training & Conditioning

February 5th

Had to work today so i didn’t get to the track or gym, i played about 45 mins of soccer after work, played hard but no major work done

February 6th

WR Day

Free Weight Bench Press x 3

Dumbell Curls x 3

Bicep Curls(machine) x 3

Tricep Extensions x 3

Dead Lifts x 3

Lat Pulldowns x 3

Pec Fly(free weight, laying down)x 3

Pec deck machine x 3

Woke up not feeling mind blasting pain from the dead lifts this time so i think my form was better this time around. Wondering if i should be lifting 6 reps or 10 when dead lifting, im currently doing 10 reps at 135 lbs, should i increase the weight and do less reps?

Sunday February 7th

Superbowl! Did nothing…

Monday February 8th

Did some bounding exercises using different variations of LRLR, LLRRLLRRLL,etc.

Did a few short approach run throughs.

Started doing some short approach jumps(7 strides), my step still feels very weak but my jumps feels amazing and my training partner after watching me says the same thing. I felt pretty motivated today because all the more successful highschool track teams were training at the same facility as us and i know i have a good 2 months on them. Really hoping i can get a video of my short approach jump soon.

Tuesday Feb 9th

10 minute circuit in gym class, you get a partner and it was kind of a relay where one runs 20m and then back and then tags off the partner, the partner that is waiting alternates between pushups, lunges,  and jumping jacks each time they get back from the run.

We did a bit in the weight room but I only got 3 sets of chest press, tricep pulldowns, and military press in , I’m a bit worried about all the circuit training I’m doing, don’t wanna get slower

Wednesday February 10th

Hurdle jumps(5 hurdles, 3 times a set, 3 sets)

Depth squats(10 reps, 3 sets)

Box jumps(completion of one full square is 1 rep, did 5 reps, 3 sets)

5x60m block start

My starts felt good but my calves are unexplainably sore since yesterday so I think recovery tmrw is gonna be hell)

Thursday February 11th

Deadlifts (10 reps 3 sets)

Military press (8 reps 3 sets)

Bench press (6 reps 3 sets)

One armed pec flies( 8 reps an arm 3 sets)

Shoulder burn out exercise

Shoulder shrugs (12 reps 3 sets)

February 12th

Didn’t get a chance to do anything, helped someone move, pretty good workout in itself but yea…not really lol

February 13th

Did a bit of tricep work, still helping the person move so its been kinda busy with work and stuff on top of that, gonna try to do some ab work at the least later today and get to the gym tmrw