Elitetrack: Sport Training & Conditioning

I been lifting weights and running 40s in college to pass the time when I’m not doing work so I am going to see what I can do in the 100 and try to get some good times. I’ll write what I’m doing here and will apreciate any help on training. Couple weeks ago I tested 40 and squat. I ran 4.63 and full squat 275x3 and did 14 pullups. I 5’9’’ 170lb. I use to run mostly distance in high school.

6/19

I had taken a while off and decided to run 40’s. The times are pretty accurate because what I do is I start the clock then run as opposed to start and run at same time. When I go at same time its cheating and my times I think are off.

1)4.67 2)4.67 3)4.72

6/20

Weights
full squat: worked up to 225x5
cable hip extension: 3x10/leg

6/21

Rest

6/22

Speed Endurance
2x100m @ 90-95%. recovery:8 minutes(first time running over 50 yards fast in a couple of years)

1)11.84 PR: went out relaxed and fast but got tired around 60m i couldnt believe it was that fast because my last about 40m i was struggling and i was still sore from the squats i did 2 days ago. i was completely gassed after the run

2)11.98: went out relaxed but not fast and maintained the same pace throughout, still got gassed after this run also, i’m in terrible conditioning shape

Was going to do bounds but was too tired and figured since i ran PR I call it a day so i don’t overtrain

6/23

weights
full squat: worked up to 225x5
military press: worked up to 100x5
chinups: 2x10,8
cable hip extension: 3x10/leg
situps: a lot

6/24

light conditioning
10x100m easy stride. recovery: 15 situps

workout went by fast tomorrow is rest then 40’s try to get a couple under 4.65

6/25

rest

the next week (starting tomororw) i will do this like how i did the last week above is this allright?
sat-short sprint
sun-weights
mon-off
tues-long sprint
wed-weights
thurs-light conditioning
fri-off

im wonderin also if on short sprints (speed) whether i should do just 1 type of run (like 4x40 yards) or mixed runs, something like 2x20y+2x40y+1x60y everything i do full recovery and all out

same thing on speed endurance should i do something like last week (2 or 3x100m @90-95%) or mix it up something like 1x60y+1x80y+1x100m

thanks

6/26

horrible was going to run 60 yard runs. on first one at about 40-50 mark i either pulled or strained both hamstrings, but the left one a lot worse. i accelerated fine but around when i hit top speed i felt it come. it happened at the point when my plant legs begins to extend and come back up. its burning pain. guess i gotta rest it a while and see how it feels but i know i wont be doing any fast stuff any time soon. kcuf

starting to rehab the hamstring, left one still hurts. i researched it and it seems either a bad grade 1 or weak grade 2 pull. gonna be reeeeeaaal patient and take it slooow tho.

i read this and found it VERY helpful in terms of what i should be doin.
http://www.elitetrack.com/forums/viewthread/4639/P0/

hamstring feeling a lot better still rehabbing it going to start very slow easy running soon

7/6

started to lift on lower body again
full squat: worked up to 255x3
db rdl:2x45lb dbsx12 did these very light weights and careful
hanging leg lifts:3x15

tony the tiger could explain better than me how the hamstrings was feelin but i still not gonna be runnin fast any time soon

7/8

did 10 yard (blue hrudle marks on track) starts around 10 total. did most easy bein careful. felt good so i did last 2 almost all out i timed them at 1.65 and 1.63

7/10

did weights in the morning
snatch grip deadlift: worked up to 225x3
bulg split squat 3x8: 1)-2) 20lb dbs 3)25lb dbs
db rdl 3x10 1)45lb dbs 2)50 3)55

7/12

8x10 yards 1:30 rest, most 1.65-1.70, last one was at 1.64. goin to do upper body weights later today

7/15

did 4x10 yards. felt like a heap of shit, was tired from just warm up. best was 1.67 others around 1.69-1.72.

went to weights
squat: worked up to 245x3
db rdl: 3x5 worked to 75lb dbs x5
wide chin up: 4x5 bodyweight
db bench: 4x5 worked to 65 lb dbs x5

felt shitty but at least hamspring feeling better i think i didnt eat enough carbs thats why i mighta had bad workout