100m/200m-“One Last Shot”- High School Training Log

    Posted In: Training Journals

        • Participant
          lowendgamer@gmail.com on June 16, 2010 at 10:07 am #16828

          Hey guys my name is Brandon. Short background, I’m a High School sprinter and I’m currently 17. After a promising freshman year, a disappointing, injured sophomore year, and now a Junior year I can be proud of, I’m launching my training for my final High School Track Season.

          Goals (or Dreams? Ionno. I’m trying to aim high.)
          100m-10.7
          200m-21.9

          Current PRS
          100m-11.27
          200m-23.05

          After finally understanding the importance of a general training plan and specific workouts, here I am. I’ll be posting here every session until the end of my final season next May.

        • Participant
          lowendgamer@gmail.com on June 16, 2010 at 10:15 am #99401

          6/14/10

          Acceleration Work
          2x20m Push Up down Position
          2x20m Push Up up Position
          2x20m Knee down Lunge Position

          2-3 minute recovery between each rep.

          Trying to clean up my acceleration mechanics and work in fuller extension in my initial steps. Felt very weird, and I think it compromised my stride frequency a bit too much. Will be working to make it more comfortable, and I’ll probably get some video footage to see whats wrong.

          Single Leg Jumps
          2×5 Each Leg

          Weights
          DB Push Press 3×5 45×2 lbs
          Pullups 3×5 Bodyweight
          Split Squat 3×5 50×2 lbs

          Each set had atleast two minutes of rest in between.

        • Participant
          lowendgamer@gmail.com on June 16, 2010 at 10:18 am #99402

          6/15/10

          Tempo/GS Circuit
          All running done around a football field at around 60%. In between the 100 yards I’d walk the width before running back down.
          800 yards total volume, alternating through sets of pushups, burpees, lunges, squats, planks, and side planks in between each run.

        • Participant
          lowendgamer@gmail.com on June 17, 2010 at 8:26 am #99419

          6/16/10

          Hill sprints!
          2x20m from knee down lunge position
          2x20m from pushup position
          2x20m from back
          Full recovery 2-3 minutes

          These felt much better than the 20ms at the track the other day, I felt my feet were actually striking underneath where they’re supposed to and felt powerful in my strides and extension.

          Weights
          3×5 Front Squats 115 Lbs
          3×5 Double Leg Jumps (Each set after a front squat set)
          3×5 DB Push Press 50 lbs x2
          3×5 DB Bent over rows 40 lbs
          3×8 “running arms” both arms, 15 lbs

        • Participant
          trackspeedboy on June 17, 2010 at 9:44 am #99423

          Whats your general yearly plan? How longs your GPP gonna be? Whens your SPP gonna start? How many days of speed per week? How’s your lifting gonna progress over time? How much tempo are you planning on doing per session/week?

        • Participant
          lowendgamer@gmail.com on June 17, 2010 at 4:18 pm #99431

          To be honest I’m still piecing it together, I’m just trying to get myself going already with general stuff, which I’m sure will buy me atleast a week or two before I need to figure it all out.

          I have about 8 months til my real season starts, and of course I’ll be going to the occasional summer track meet as well. I’m planning on breaking it down into two training blocks. for SPP I’m thinking around the 8-10 week mark.

          I’m not too strong in the weight room and my overall routine there is pretty basic so I’m expecting a relatively linear progression. I’d like to work in a little more tempo as my training develops but I’ve never been an athlete with a high work capacity, only recently have I gotten away from being the kid everyone beat in practice but got smoked by in meets. Right now I’m just doing everything by feel, (volume wise). When my tripod arrives in the mail I’ll probably be uploading some videos.

        • Participant
          lowendgamer@gmail.com on June 19, 2010 at 10:06 am #99489

          6/18/10

          Okk… well I’m never doing “running arms” with weights ever again. My right shoulder feels like hell (having posteriorly dislocated it in the past), and I’m coming down with a cold…

          I’ll be posting again next week hopefully if my ROM in my shoulder improves. I’ll probably end up taking the heavy weights out for a week or two until I’m sure my shoulder is fine again.

          Good new however, i got my tripod, so I look forward to getting to see my form and get some electronic times for my runs.

        • Participant
          lowendgamer@gmail.com on June 23, 2010 at 5:11 am #99646

          6/21/10

          Shoulders feeling way better. Went to the track to do some acceleration work.
          2x20m lunge position
          2x20m pushup position
          20m standing start

          2x30m block starts
          I was running with a friend who had his coach there and he helped fix my block start too. My tripod setup is working very well and I’ll start recording more very soon.

        • Participant
          lowendgamer@gmail.com on June 23, 2010 at 9:56 am #99667

          6/22/10

          Another easy day today, I found a local track meet a couple days ago and I’ll be stopping by tomorrow with them to run a 1 and a 4×1. They have FAT timing, so it’ll be a good day to gauge where I’m at and see how my speed’s changed since my 11.27.

          Two handoffs? So pretty much 2x20m sprints with spikes

        • Participant
          lowendgamer@gmail.com on June 25, 2010 at 4:23 am #92295

          6/23/10

          Haha… Today was not the best meet day for me. School released for the Summer today and I ended up going to a party afterwards and filled up on pizza and ice cream, then played badminton/frisbee etc on and off for the next three hours. Got to the meet at 5:30 and warmed up a lil for my 100m, felt no pressure at all seeing how most of the people looked like scrubs. Except for this dude who seriously looked like Jeremy Wariner.

          Got in the blocks, and that Wariner looking dude totally blew me out from the start, got maybe 5m on me then just held it. I ran 11.47, he ran 11.17, tells me his PR is 10.66 and he runs in… COLLEGE. -_-

          Anyways, it felt pretty good for how badly I prepared that day and with my current level of training.

          We ran our 4x100m with one of our up and coming sophomore alternates and we ran 45.6, which is .3 faster than this setups previous PR 45.96.

          Feeling good, except now my right foot has an odd, dull pain whenever I flex my toes or press down on the top. Gonna take it easy til it feels better.

        • Participant
          lowendgamer@gmail.com on June 30, 2010 at 5:51 am #99827

          6/28/10
          After taking last Thursday and Friday off because of a dull pain in my right foot, I went to the Track for a speed session.

          9x20m
          various starting positions

          3×5 Dumbbell Front squats 100lbs
          3×10 25 lb Shoulder Press
          3×10 One Armed DB Bent Over Rows 40 lbs

          3×4 Maximal vertical jumps

        • Participant
          lowendgamer@gmail.com on June 30, 2010 at 5:52 am #99828

          6/29/10

          Another All Comers Meet tomorrow so I decided to take today a little easy. A very short, relaxed tempo session with a few bodyweight exercises in between the runs.

          Maybe even just 300m total volume? I ran in 50m increments

        • Participant
          lowendgamer@gmail.com on July 7, 2010 at 5:44 pm #100088

          haha… I am terribly inconsistent.

          6/30/10
          All Comers Track Meet
          100m-11.42
          400m-55.80

          I thought it was a great meet, I outleaned this big name 100m runner from my league (100m winner at one of our bigger invitationals, 11.1 PR)

          I’ll start logging again tomorrow…

        • Participant
          lowendgamer@gmail.com on July 9, 2010 at 5:27 pm #100125

          7/5/10
          Track Work
          7x20m Uphill
          4×3 Vertical Jumps

          Weight Room
          3×5 DB Shoulder Press 45 lbs
          3×10 Chinups
          3×5 110 lb Front Squats

        • Participant
          lowendgamer@gmail.com on July 9, 2010 at 5:29 pm #100126

          7/7/10
          Track Work
          MAX VELOCITY! Finally…
          5x20m Flys
          Did the first two in my flats, then switched to my spikes when I was primed up. Felt great, very fast and light.
          4×3 Vertical Jumps

          Weight Room
          3×5 115 lbs Front Squat
          3×5 DB Shoulder Press 50 lbs
          10,10,9 Chinups

        • Participant
          lowendgamer@gmail.com on July 10, 2010 at 1:49 pm #100144

          So I’ve sorta given up on tempo days, I’ve been trying to find the time but I’ve been having trouble this summer, I hope to start doing more recovery work next week.

          7/8/10
          Off, Rest

          7/9/10
          8x20m Block Starts with flats
          Full recovery
          4×3 Vertical jumps

          3×5 185 lbs back squats
          3×10 chinups
          3×5 DB Push Press 50 lbs

        • Participant
          lowendgamer@gmail.com on July 13, 2010 at 12:36 pm #100176

          7/12/10
          Had a VERY rough weekend. After 11 hours of sleep, I woke up at 1:30. Lethargic and somewhat disappointed I went to the track around 3:30.

          Track
          6x30m Block Starts
          Felt slightly awkward compared to the 20m sprints I’ve been doing, I’m not used to coming out of my drive phase since I’ve been doing my 20m sprints these last few weeks so it felt strange to run upright.

          3×3 Vertical Jumps

          Weight Room
          3×5 145 lbs Front Squat
          3×8 50 lbs Dumbbell Bench
          10,9,7 Chin ups

          I skipped my accessory work and decided to go home at this point.

        • Participant
          lowendgamer@gmail.com on July 16, 2010 at 10:08 am #100241

          7/14/10
          Track
          3x20m Flys
          After three of these I actually got kicked off our school’s track by some stupid Football camp, apparently there just wasn’t enough space to train on the TRACK, since it’s obviously going to be used by FOOTBALL PLAYERS. Ugh…
          2x20m Flys, ON GRASS
          Felt terrible.

          Weights
          3×195 lbs Back Squats
          3×50 lbs DB Push Press
          3×10 Chin Ups

        • Participant
          lowendgamer@gmail.com on August 10, 2010 at 10:30 am #100930

          8/9/10

          Dang… has it been awhile. Grandparents came by, two camping trips and just laziness had me taking three weeks off but I think it was good for me. back to trianing.

          Track
          6x20m Starts Full Recovery

          Just starting off easy to get back into the rhythm. Besides the 3rd one when I felt as though I was falling forwards rather than running, they felt fast and smooth.

          Weights

          Squats
          185 lbs 3×5

          DB Push Press
          50 lbsx2 3×5

          Chinups
          10,5,3,2

        • Participant
          lowendgamer@gmail.com on August 19, 2010 at 10:30 am #101151

          8/17/10
          7x20m Sprints
          3×3 Vertical Bounds

        • Participant
          lowendgamer@gmail.com on August 19, 2010 at 10:31 am #101152

          8/18/10
          3×5 Front Squats 155 lbs
          3×5 55×2 lbs DB Bench
          3×8 Chinups

        • Participant
          lowendgamer@gmail.com on August 21, 2010 at 4:39 pm #101241

          8/20/10

          5x40m Block Starts with Spikes

          Weights
          3×5 Squats
          205 lbs

          3×8 DB Overhead Press
          40 lbsx2

          3×8 Chinups

        • Participant
          lowendgamer@gmail.com on August 24, 2010 at 11:56 am #101306

          8/23/10
          Track work
          5x20m flys, 30m buildup

          Weights
          2×5 Back Squats 215 lbs
          After the second set, I decided to give up on back squats, atleast heavy back squats. There’s just something about my technique, I think its what my lower back does at the bottom, I cant help but arch excessively and it just makes the whole damn squat painful. It feels like a glorified good morning rather than a real leg exercise, not to mention my shoulders always feel overstretched for some reason afterwards….

          3×8 DB Shoulder Press 45 lbs
          3×8 Chinups

        • Participant
          Vince Collantes on August 24, 2010 at 4:44 pm #101320

          After the second set, I decided to give up on back squats, atleast heavy back squats. There’s just something about my technique, I think its what my lower back does at the bottom, I cant help but arch excessively and it just makes the whole damn squat painful. It feels like a glorified good morning rather than a real leg exercise, not to mention my shoulders always feel overstretched for some reason afterwards….

          I know how you feel, I stopped squatting for a while but kept doing other leg exercises, mainly reverse lunges. I squatted a month or so after and I didn’t lose as much strength as I thought I would’ve. Take a break then once you’re up to it start working on your squat again but really really reaaaaally work on form. It makes all the difference!

        • Participant
          lowendgamer@gmail.com on August 25, 2010 at 11:57 am #101359

          Yeah… I probably won’t stop squatting but seriously I just get stuck on the hole! It’s hard to keep my posture too, my back starts to feel pain and then my shoulders after feel like they’re dislocated after even when I try to relax my grip 0_o

        • Participant
          lowendgamer@gmail.com on August 26, 2010 at 2:31 pm #101417

          7x35m Starts
          Full Rest

          To be honest I’m not really sure how long these were, I just stopped after I felt like I was coming out of my drive phase and a lil more than halfway past to 50m 😛

          Weights
          Front Squats 135 lbs
          3×10

          DB Shoulder Press
          40 lb 5 reps
          45 lbs 2×5

          Machine Cable Row
          120 lbs
          3×8

          I’ve decided that since I don’t ever seem to make very much gains with lower rep work I’m gonna try switching over to some higher reps, and focusing on speed and power. Hoping it helps.

        • Participant
          lowendgamer@gmail.com on August 31, 2010 at 5:05 am #101564

          8/30/10
          And… I’m sick. Since last Friday. Hoping I can get on the track by tomorrow…

        • Participant
          lowendgamer@gmail.com on September 3, 2010 at 4:28 pm #101662

          9/2/10

          5x50m
          100%

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