[tyziskben]

tyziskben on January 3, 2005 at 4:46 am #10212

Hey everyone.  Just thought I'd start a training log since I've been running for 3 yrs now at Univ. of Hartford, and thought I could benefit from any and all advice I can get.

Here are my current bio stats:

age: 23
ht: 5"7
wt: 143 (updated 8/1/05)

Let me start by explaining alittle about my background.  I came to college my freshman year out of the marine core, where I played football.  I weighed 185lbs my first year starting track.  I had NEVER run track in highschool before, only played football and lifted weights, so I had no expectations or goals to begin the year.  My first year ended with me running the 55m at 7.98 and 100m at 12.70.  By that summer though,  I learned that I needed more endurance, and less muscle bulk, so I slimmed down.  My second year, I came in weighing 155lbs, and my coach put me in some longer races, the 200 and 400m.  That year, I finished with PR's of 26.63 in the 200m, and 57.98 in the 400m.  During that year, I also lost more weight and went down to 143lbs by the summer.  Let me state though, that through all of this time, I stayed with a VERY intense lifting program, and my strength remained my best aspect.  
That brings me to this year.  During the summer, I ran and lifted with the objectives of tightening up my body, and gaining more endurance.  So, I ran longer distances, and longer sprints, anywhere from 1-7 miles a day, and 100m-1000m sprints.  I ran 5 days a week, mon-fri, with sat and sun off, and lifted mon, wed and fri.  I also ran XC for the first time this year, while still training on the track with occassional speed workouts and in the weight room, but now only 2x a week.

That brings me to where I am today, in a bit of a quick summary.  I have already competed in 2 indoor meets thus far, and have had mixed results.  My first meet, I ran the 200m in 25.58 and the 400m in 63.06.  My second meet, I ran a 28.21 200m and a 63.02 400m.  And that brings me to Winter break.

Since this is my first log, I will put down what I'm doing for running/lifting during the break, and what I've been told i need to improve.

The first aspect I've had to deal with is learning to run on my toes and NOT my heels.  Second improvement is foot speed and foot endurance, since my overall conditioning is great, and I've been told that my 400 times may be laggiing due to running XC which obviously requires less foot speed.  

Today is sunday, Jan 2, and I ran 30 min continuous around the track outside, and it's pretty cold here in CT.

Tomr'w, which starts at 6:30am, calls for a 1/2 mile warm up followed by drills, stretching, and 3x short accelerations.  The workout is 6x 300m speed runs, with the first 150m hard, stride the next 50m, and then the last 100m hard.  3 minutes rest between reps, followed by a 1/2 mile cool down, and stretching.

I will also be lifting at around 12 in the afternoon, doing our planned workout with the trainer.

Please give all the feedback you can, as I want to improve as much as possible this year!
My goals are to run a 25 flat 200m and a 55 400m.

Ben

[krayzieondaline]

krayzieondaline on January 3, 2005 at 10:54 am #39759

Good Luck man:cool:

[Derrick Brito]

Derrick Brito on January 3, 2005 at 1:04 pm #39760

well the most notable way you could improve your training is to stop the long period of running and start some true short spped work. accel dev and extensive tempo will be your friends. also what kind of weights do you put up in the gym? those would be good to know.

[tyziskben]

tyziskben on January 4, 2005 at 1:54 am #39761

Ok, did my workouts today on the track and in the gym.
Didn’t time myself with the 300’s, but I felt like I was running them at a good pace.

In the weight room, I did:

1. Warm Up: RDL+HC+OHP: 121, 121, 121lbs
2. 5×3 hang cleans: 131, 141, 146, 151, 158lbs
3a. 5×5 each leg BB Lunges: 135, 135, 145, 150, 150lbs
3b. 5x maxClap push ups: 20, 15, 15, 15, 15
3c. 5×8 pull ups: 8, 8, 8, 8, 8
4a. 2×8 each leg SL squat: 10, 10lbs
4b. 2×12 Curl to Press: 20, 20lbs
5. Core: 40 reverse situps & 300 crunches/mixed

As for my weight room maxes, so far this year, I’ve done:

Bench: 225×2
Squat: 305×1
Hang Clean: 198×2

Not too bad in my opinion considering I’m 5″7 and weighed in today at 133lbs.

Tomorrow’s running is: 1x 600, 1:35-1:45 pace, 10x 150’s, 18-20 sec, and 1x 400 all out.

[tyziskben]

tyziskben on January 5, 2005 at 3:36 am #39762

Finished today’s workout:

Ran the 600 in 1:41

My friend and I did 6/10 150’s cause they were all out and 10 was just way too many; I ran 21 secs for every one of them, so I was consistent, but not as fast as I wanted.

Ran the 400 in 72 secs. Not bad considering I was dead tired, but still too slow for my liking. My split was 30 for the first 200 and 42 for the second 200.

Overall, I wasn’t thrilled with my times, BUT I did manage to stay on my toes and OFF my heels for each rep, no matter how tough it was, so that was an accomplishment in itself. Hopefully my times will improve as I get used to this new running style.

Tomr’w is 25-30 min continuous running on grass, and then lifting with the trainer.

[tyziskben]

tyziskben on January 6, 2005 at 6:36 am #39763

Did my 30 min run around the campus on grass this morning.

In the afternoon, lifted with the trainer:

1.Snatch-squat 3×3: 65, 70, 75
2.Snatch 4×5: 75, 80, 85, 85
3a.Back Squat 5×5: 135, 150, 165, 180, 185
3b.Box jumps 5×5: 5,5,5,5,5
4a.3 way shoulder raises 5×8: 5, 5, 5, 10, 10
4b.RDL 4×6: 115, 125, 135, 135
Core

[tyziskben]

tyziskben on January 7, 2005 at 1:36 am #39764

Snowed about 5″ today, so I couldnt get to the indoor or outdoor tracks, so instead I did a jump rope exercise circuit of about 5 sets for around 20 minutes. Pretty good workout, considering today was supposed to be for speed.

[tyziskben]

tyziskben on January 8, 2005 at 11:00 am #39765

10 x 50m sprints today

then lifted

[tyziskben]

tyziskben on January 11, 2005 at 4:28 am #39766

8 x 300m at 46-49sec, w/3min rest between reps
Then, lifted, same as monday, but increased weight:

1. Warm Up: RDL+HC+OHP: 121, 121, 121lbs
2. 5×3 hang cleans: 133, 143, 153, 153, 158lbs
3a. 5×5 each leg BB Lunges: 135, 140, 145, 150, 155lbs
3b. 5x maxClap push ups: 20, 15, 15, 15, 15
3c. 5×8 pull ups: 8, 8, 8, 8, 8
4a. 2×8 each leg SL squat: 10, 10lbs
4b. 2×12 Curl to Press: 20, 20lbs
5. Core: 40 reverse situps & 300 crunches/mixed

[tyziskben]

tyziskben on January 12, 2005 at 4:04 am #39767

Ran 4 x sets of 100, 150, 200. Each rep started by striding 1/2 way, then accelerating to the finish.

[tyziskben]

tyziskben on January 13, 2005 at 8:25 am #39768

Took today off to rest my knee, which I dropped a weight on…my own stupidity…..supposed to run 30 min continuous on grass, then lift…but I kind of needed a day off anyway…

[tyziskben]

tyziskben on January 14, 2005 at 8:40 pm #39769

Thursday, Jan 13, 2004:
Ran 5 double suicides, which is the equivalent of 400m, then jumped rope for 35 mins.

[tyziskben]

tyziskben on January 14, 2005 at 8:40 pm #39770

Ran 10x 150 accelerations this morning, around 19-21 secs each.

Lifting…

[tyziskben]

tyziskben on January 18, 2005 at 7:21 am #39771

Ran 10 x 200m sprints with 2 mins rest between each. Did them between 30 and 36 secs.

Lifted and abs

[tyziskben]

tyziskben on January 19, 2005 at 1:24 am #39772

10 sets of stadium stairs, sprinting pace
15 mins of jump rope

[400stud]

400stud on January 19, 2005 at 2:55 am #39773

[i]Originally posted by TyziskBen[/i]but I kind of needed a day off anyway…

This does not surprise me that you needed a day off. I just started looking at your journal and here are some things I noticed….

1) If you want to run a fast 200m or 400m race, drop the continuous runs. Extensive Tempo is a much better substitute for sprinters to achieve the same goal. Looking at your times, a 25 sec 200m should have you easily running <55 in the 400m. It seems like your 2nd 200m is your weak point and continuous runs will hurt more than help in strengthening that part of your race.

2) You said that on 1/3 you were going to do “300m speed runs”. I don’t know when you plan on competing, but I highly recommend against those Ins-and-Outs that you were doing (that’s basically what they were). If you really wanna help yourself, try doing true split runs. Start off doing 100-100-100 doing each 100m as fast as possible and resting like 90 seconds between runs. Those were one of the best things that I ever put into my program (though I eventually dropped them for no reason). They will really help strengthen the end of your race. After doing 100-100-100 for awhile, move to 150-150, then to 200-100 and then progress to 400m splits. You’ll see just how strong you’ll get in a short period of time.

3) Your workout on 1/4 was way too high on volume for how fast you were running. A day like that should have been substantially slower, like 2-3 x 600m at like 35-37 seconds / 200m and all at the same pace. The mix of long and short distances along with the pace (especially of the 150’s and 400’s) was way too much on your body and is a major reason why you were so burned out a week later.

4) Your weights is way too comprehensive on a day-to-day basis. You should do big lifts 2-3x’s a week (on speed days) and then on tempo days (or slower days) do some upper body lifts (or isolation movements).

5) Too many football player workouts….suicides, 10x50m sprints, etc. If you’re going to concentrate on track then you need to focus your workouts as such.

I can keep going on and on, but really, these are the main points and they just keep coming out in nearly every workout.

Just some food for thought.

[tyziskben]

tyziskben on January 19, 2005 at 6:10 am #39774

No, please, keep them coming!!!

I need all the critiquing I can get!!!

I also wanted to add though, that my coach is in contact with the head track coach at Baylor, and has been getting his workouts/advice from him, so in a sense, we model our running program around theirs. My coach though, did suggest to me that maybe my problem was that i was “learning” to run too slow, in that I was doing too much volume, and not enough speed. For example, when we run a 10 x 200’s workout, that maybe it would be better if I run half of the reps (5), and rest in between, so that I double my recovery time, and try to remain at a faster pace. The idea being that I learn to run fast, instead of just running to finish the workout.

Also, for the lifting, I really have no say, unfortunately, in what we do for lifts, the trainer has 100% control over that. He has us on a weekly program that he designs and keeps records of. The only exercises I do on my own are abs.

Please though, keep the advice coming, I really want to improve, and I work my A** off, but it seems like with minimal results if any, and this has been going on for all 3 yrs since I’ve been at this University, and even my teammates who have tried to help me, can’t seem to figure out why I haven’t been getting faster with all the work I put in.

Thanks,

Ben

[400stud]

400stud on January 19, 2005 at 11:29 pm #39775

You’ve put in a high QUANTITY of work, but your workouts are of low QUALITY. Too many people try to take a program that works for runner A and make it work for runners B-Z and that’s not how it goes. You can take some ideas from the Baylor program, but don’t try to copycat it. Another thing to consider is that what works for runner A might not work for runners B-Z. Seeing as how you are a 25/26 200m runner, the best way for you to improve will not only be in increasing your fitness, but, also, increasing your speed endurance. That means a low volume of high quality runs from 150-600m that will help with your strength.

Your coach is making the number one mistake that most people make in that he is trying to take a winning formula and make it a winning formula for everyone. One thing people don’t realize is how much Clyde Hart tailors his program to his runners. Darold Williamson is the stronger finisher while Wariner is the faster of the two. You think they do the exact same program? I think not. That would be suicide. One of the two would suffer.

To sum it up, you can take the program’s general concepts, but don’t try to copy it. Tell your coach to tailor it to your needs or else you’ll never get anything out of it. I believe more strength and endurance work and less “fitness” work (which is the majority of what you’re doing) will serve you best.

I know what it’s like to be in your shoes, so don’t worry. I’ll be following your journal very closely. In fact, if you wanna drop me an e-mail, we can talk a little more in-depth about some things that I think may be able to help you out.

[tyziskben]

tyziskben on January 20, 2005 at 3:27 am #39776

400stud, thanks for the insight, it is VERY much appreciated, and I definetly will email you as soon as I’m done with this post.

Todays workout:

3 x 450m, with the first 150 striding, next 150 all out, and the final 150 striding.
I ran 1:31, 1:33, and 1:41
We then ran 4 x 80m sprints all out, untimed.

For lifting:

1. snatch squat: 3×3: 65, 75, 80
2. snatch: 4×5: 80, 85, 90, 90
3a. back squat 5×5: 135, 150, 165, 180, 190
3b. box jumps 5×5: 5, 5, 5, 5, 5
4a. 3 way shoulder raise 3×8: 10, 10, 10
4b. seated rows 3×8: 105, 105, 110
5. RDL 4×6: 125, 135, 135, 140
6. core-various abs/ 400

[tyziskben]

tyziskben on January 21, 2005 at 2:17 am #39777

Today I did a 1/2 mile warmup jog, and stretching, followed by:

16 miles of biking, alternating maximum speed for 30 secs, with 30 secs cycling out for 3 sets…

300 crunches

[tyziskben]

tyziskben on January 21, 2005 at 9:58 pm #39778

Today’s workout was 4 x 300’s at 90% and 3 x 200 with whatever you had left.

My times were 54, 55, 55, 55 for the 3’s

and

30, 31, 31 for the 2’s.

Lifting:

1. Hang Clean to Front Squat to Over Head Press 3×2:
121, 121, 126
2. Hang clean @65% of mon 4×3: 111, 111, 116, 116
3a.Hallway (walking) lunges: 4x: 30, 30, 35, 35
3b. Split squat jump: 4x bw
4a.Weighted chin ups 4×5: 25, 25, 25, 35
4b.DB incline press 4×8: 50, 50, 50, 55
4c.SL extension 4×10 bw
5.Core-assorted crunches/twists/etc..

Ben

[400stud]

400stud on January 22, 2005 at 12:42 am #39779

Wow…sounds like the training my coaches put us through. Let’s just say the end was result was far from optimal and the peaks we had in MARCH were OUTSTANDING!

[ws100]

ws100 on January 22, 2005 at 1:22 am #39780

Does that mean over training?

[400stud]

400stud on January 24, 2005 at 7:38 pm #39781

You best believe it!

[tyziskben]

tyziskben on January 25, 2005 at 4:18 am #39782

Because of the snow, practice was cancelled for today, so we did cardio work on our own.
I did 10mins bike, and 10 mins treadmill.
Lifting:
1. rdl-hc-jk 3×2: 115, 115, 115
2. HC 5×3: 133, 138, 143, 148, 158
3a. SL BB lunge 5x5ea: 70, 90, 105, 110, 115
3b. DB Bench 5×8: 50, 55, 55, 55, 60
3c. Pull ups 5×8: 8, 8, 8, 8, 8
4a.partner hamstrings 3×10: 10, 10, 10
4b. Squat jump 3×5: 5, 5, 5
Core: assorted abs

[tyziskben]

tyziskben on January 26, 2005 at 1:01 am #39783

2 mile jog, and 5 sets of stadium stairs, followed by 15 mins jump rope and 15 mins dynamic stretching.

[tyziskben]

tyziskben on January 27, 2005 at 5:06 am #39784

Because of the snow today, AGAIN. practice was cancelled.
So, for an alternate workout, we did 40 mins on the bike for about 15 miles.
For lifting:

1. Snatch Squat: 2×3: 80, 85
2. Snatch: 5×3: 85, 90, 95, 95, 100
3a. Back Squat 5×5: 135, 150, 165, 185, 200
3b. hurdle jumps 4x:
4a. Incline Bench 4×8: 50, 50, 55, 55
4b. Seated Row 4×8: 100, 105, 110, 115
5. Ham/glute raise 3×10:
Core

[tyziskben]

tyziskben on January 28, 2005 at 7:08 am #39785

10 sets of stadium stairs

[tyziskben]

tyziskben on January 29, 2005 at 3:51 am #39786

Ran 200, 400, 200, 400
Each one was all out, with 5-6 mins rest in between
times were: 29, 67, 29, 69

Lifting:

1. HC-FS-JK 2×3: 111, 111
2. HC (80% of mon) 4×2: 111, 111, 111, 111
3a. hallway lunge (20-30lbs) 3x: 30, 30, 30
3b. chinups w/weight 3×5: 25, 30, 35
3c. 3 way sh raise 3x8ea: 10, 10, 10
4. SL hip ext 3×10
core

[tyziskben]

tyziskben on February 1, 2005 at 3:16 am #39787

Practice today was:

1x 350m @59sec 8 mins rest
4x 200: 29, 30, 31, 30secs-6 mins rest between each

All at full speed

Lifting:

1. RDL-HC JK 2×3: 116, 116
2. HC 5×3: 133, 143, 153, 158, 163
3a. SL BB lunge: 75, 95, 105, 115, 120
3b.DB bench: 50, 55, 55, 60, 60
3c.pull ups 5×8: 8, 8, 8, 8, 8
4a. partner ham 3×10: 10, 10, 10
4b. squat jumps: 3×5
core: assorted abs

[tyziskben]

tyziskben on February 2, 2005 at 5:24 am #39788

45 mins cardio
technique and starting work

[tyziskben]

tyziskben on February 3, 2005 at 3:43 am #39789

Ran 3x 200’s this morning, full speed, with 3mins rest between each.

28, 29, 29secs

Lifting:

1. Snatch and squat 2×3: 80, 85
2. Snatch 5×3: 85, 89, 94, 94, 99
3a. back squat 5×5: 135, 155, 175, 190, 205
3b. hurdle jumps 4x
4a. Inc DB bench 4×8: 50, 55, 55, 60
4b. Seated row 4×8: 100, 105, 115, 120
5. ham/glute raise 3×10
Core: assorted leg raises and crunches

[tyziskben]

tyziskben on February 4, 2005 at 5:16 am #39790

2 mile jog
practiced block starts and drills….
No practice tomorrow, and then URI meet on saturday.
I’ll be running the 200 and the 400.

[tyziskben]

tyziskben on February 6, 2005 at 9:02 am #39791

WORST MEET EVER!!!!

Didn’t get a chance to warm up for the 400 because we had no idea of the order of events, so went in cold, and ran a 65, if you could call that running.

Then, for some reason I couldn’t get any turnover for the last 100m of my 200, and ran a 27.

Worst meet ever, and I can’t wait for practice on monday morning so I can take out some frustration there!!!

[tyziskben]

tyziskben on February 8, 2005 at 3:12 am #39792

Ran 4 2 2 and 4 2 2 for practice this morning
We got 1 min rest between each rep and 6 mins rest between sets

I ran: 64, 33, 34 and 68, 34, 34 (ankle was hurting during the 2’s)

Lifting:

1. HC-JK 2×2 light: 111, 111
2. HC 5×3 light: 121, 121, 121, 121, 121
3a. Hallway lunges light 3x: 30, 30, 30
3b. Step overs 3x 8ea: 16, 16, 16
3c. BBell Rows 3×8: 85, 95, 100
4a. DB snatch 3×5: 30, 30, 30
4b. SB hip extension 3×15: 15, 15, 15
5. Alternating SL situps 3x25ea
6. Core

[tyziskben]

tyziskben on February 9, 2005 at 5:13 am #39793

1.5 mile jog, 5 x 80 meter incline accelerations.

Start and technique work

[tyziskben]

tyziskben on February 11, 2005 at 2:44 am #39794

I haven’t been on the track the last 2 days because of an ankle injury, and some shin splint pain, but I’ve been doing some hard biking to keep by cardio/endurance up, and lifting as usual because for some reason, the ankle only hurts when I’m running.

[tyziskben]

tyziskben on February 12, 2005 at 7:22 am #39795

More biking, and some lifting, nothing major. I’m taking this weekend off from our meet at Wesleyan, so that I’ll be ready to compete at America East.

[Derrick Brito]

Derrick Brito on February 12, 2005 at 8:22 am #39796

please stop the mile + jogs. they kill me everytime i read them.

[tyziskben]

tyziskben on February 15, 2005 at 3:43 am #39797

today’s practice: (1st time running since last wednesday cause of my ankle)

300m: 48sec

15 mins rest

3x200m 3min rest between each: 29, 30, 31

Lifting (light day):

1.HC and Jerk 2×2: 121, 121
2.HC 5×3: 126, 126, 126, 126, 126
3a.Back squat 5×3: 140, 165, 185, 200, 210
3b.Walkovers 5×16:
3c.BB Row 5×8: 95, 95, 100, 105, 110
4a.sb hip ext 3×15:
4b.db snatch 3×5: 30, 30, 35
5.alternating sl crunch 3x25ea
CORE

[tyziskben]

tyziskben on February 18, 2005 at 6:06 am #39798

Day before the Meet:

4 miles on the bike, drills and starts.

[tyziskben]

tyziskben on February 20, 2005 at 8:39 am #39799

Well, my team ran well at the meet, we scored 16 points, the most ever by UHA track and field.
Myself on the other hand…
200m: 28
400m: 64

I just couldnt get any speed at all, which is why when we start training for outdoors next week, I’m going back to basics, spped training that is. I noticed that at the end of each of my races, I’m never dead tired like everyone else, and I think it’s because I never get up to full speed to wear myself out. I just don’t have the speed right now to match my endurance, and it’s keeping me from running like I think I can.

Stay tuned, cause I’m taking it back, old school style…..
Also, first day of my creatine cycle for outdoors begins on monday.

[Derrick Brito]

Derrick Brito on February 20, 2005 at 9:48 am #39800

speed is king

[tyziskben]

tyziskben on February 22, 2005 at 4:02 am #39801

Got snowed out this morning, so we went to the gym and did acceleration drills, and starting work.

Lifting: (light-med weights)

1.HC -jk 2×2: 126, 126
2. HC 5×3: 131, 141, 146, 146, 151
3a. Back squat 5×3: 140, 160, 185, 205, 220
3b. Walkovers 5×16
3c. Bbell row 5×8: 95, 100, 105, 110, 115
4a. SB hip extension 3×15
4b. DB snatch 3×5: 30, 35, 40
5. alternating leg raises 3x25ea
Core

[tyziskben]

tyziskben on February 23, 2005 at 5:46 am #39802

10 miles on the bike
ACeeleration drills and starting work

[tyziskben]

tyziskben on February 24, 2005 at 6:21 am #39803

8 x 155m at 80% w/2 mins rest in between
ranging b/w 23-24 secs

Lifting:

1. Snatch and squat 2×3: 80, 85
2. Snatch 3×5: 85, 94, 104
3a. weighted split squat jump 3×6: 30, 35, 40
3b. pull ups 3×8
4a. sl squat 2x8ea: 10, 10
4b. box jumps 2x5ea
5. weighted reverse situps 2×15: 25, 25
Core

[senri]

senri on February 25, 2005 at 4:31 am #39804

man you get in alot of miles, don’t think its doing you much good though.

[tyziskben]

tyziskben on February 25, 2005 at 5:36 am #39805

I get in a lotta miles, but there on a bike, so its no as much as you’d think. Also, my bike workout is:
1. 10 mins easy @85rpm.
2. Then I do my first set which consists of 6 (3 of each)alternating 30 second sets starting at a max speed set for 30 secs @ <150rpm, then a recovery set for 30 secs @ 80rpm, and back and forth till I have done 3 of each.
3. Then I do a 2:30 recovery cycle @ 80rpm.
4. Repeat first set.
5. 2:30 recovery cycle @80rpm
6. Repeat first set (I only do a 3rd set on weeks w/o a acceleration practice on tues and thurs)
7. 10 min cool down @80-95rpm
It comes to about 15 miles with the 3rd set and a bit over 10 w/o it.

Today we did acceleration/resistance drills.

[tyziskben]

tyziskben on March 1, 2005 at 3:15 am #39806

Ran 50, 50, 100, 100, 150, 150 this morning. Each was full speed w/2mins between reps and 4 mins between sets.

Lifting:

1. Snatch and lunge 3×2: 85, 85, 89
2. Snatch 5×2: 89, 94, 99, 104, 104
3a. BB lunge 4x5ea: 135, 150, 160, 170
3b. walkovers 4x8ea
3c. seated rows 4×8: 110, 115, 120, 130
4a. db curl-press 3×8: 25, 30, 35(4) 30(4)
4b. glutte/ham raise 3×10
core

[tyziskben]

tyziskben on March 3, 2005 at 5:53 am #39807

This morning we ran:

300, 150, 300, 150, 300, 150, all at full speed with 5 mins rest between each rep.

My times were:

46, 22, 50, 22, 53, 22

The 150’s were consistent which I was happy with, but I still want my 300’s to be in the 42-44 range consistently.

Lifting:

1. Rdl-hc-jk 3×2: 116, 116, 116
2. HC 5×2: 133, 143, 153, 158, 168
3a. SL BB lunge 4x5ea: 95, 105, 110, 115
3b. SL butt kicks 4x5ea
4a. DB inc bench 3×8: 50, 55, 55
4b. pull ups 3xmaxL 12, 10, 8(wg)
5. DB jerk 2×6:40, 45
core

[tyziskben]

tyziskben on March 7, 2005 at 7:10 am #39808

From Friday, 3/4/05

3 sets of 25/50/75 w/2 mins rest b/w reps and 5 mins b/w sets all at full speed

Lifting:

1. HC-JK 3×2: 116, 121, 121
2. Back squat 5×2: 140, 160, 185, 205, 225
3a. 3 way sh raises 3×8: 10, 10, 10
3b. DB shrugs 3×8: 70, 75, 75
4. sl hypers w/weight 3x6ea: 25, 25, 25
core

[tyziskben]

tyziskben on March 8, 2005 at 3:06 am #39809

Ran :

620m w/ 4 mins rest, 310m w/4 mins rest 155 w/5 mins rest 155 w/4 mins rest, 310m ….didnt get times but all were at full speed

Lifting:

1. snatch lunge 3×2: 89, 89, 94
2. snatch 4×2: 99, 104, 109, 109
3a. Bbell lunge 4x5ea: 135, 155, 170, 180
3b. walkovers 4×16
3c. seated row 4×8: 110, 120, 130, 135
4a. db curl-press 3×8: 25, 30, 35
4b. ham/glute raise 3×10
core

[tyziskben]

tyziskben on March 11, 2005 at 8:36 am #39810

On wednesday 3/9/05:

6x200m w/2 mins rest b/w each.
I ran them between 28 and 31 secs.

Lifting:
1. Rdl-hc-jk 3×2: 116, 116, 116
2. HC 5×2: 133, 143, 153, 163, 173
3a. SL BB lunge 4x5ea: 100, 110, 115, 120
3b. SL butt kicks 4x5ea
4a. DB inc bench 3×8: 55, 60, 60
4b. pull ups 3xmaxL 13, 11, 9
5. DB jerk 2×6: 45, 50
core

[tyziskben]

tyziskben on March 11, 2005 at 8:40 am #39811

Today, thursday, 3/10/05:

Ran 5 100m inclines with 3 mins rest b/w each
Then
3 100m declines 3 mins rest b/w

Light core workout

[tyziskben]

tyziskben on March 12, 2005 at 2:58 am #39812

This morning we ran:
300-46sec, 200-28sec, 150-22sec, 200-30sec, 300-54 sec

Lifting:

1. HC-JK 3×2: 116, 121, 121
2. Back squat 5×2: 140, 165, 205, 230, 275(1)
3a. 3 way sh raises 3×8: 10, 10, 10
3b. DB shrugs 3×8: 70, 75, 80
4. sl hypers w/weight 3x6ea: 25, 25, 25
core

[tyziskben]

tyziskben on March 15, 2005 at 5:27 am #39813

Ran: 5x155m repeats at full speed, jogging in between each.

Lifting:

1. snatch lunge 3×2: 89, 94, 94
2. snatch 4×2: 99, 104, 109, 114
3a. Bbell lunge 4x5ea: 140, 160, 170, 185
3b. walkovers 4×16
3c. seated row 4×8: 115, 125, 135, 140
4a. db curl-press 3×8: 30, 35, 40(5)/35(3)
4b. ham/glute raise 3×10
core

[tyziskben]

tyziskben on March 16, 2005 at 7:36 am #39814

Biked for 10 miles doing my hard on and off method.

Then, ran some short, apprx 50m sprints w/minimal rest in between.

[tyziskben]

tyziskben on March 17, 2005 at 6:53 pm #39815

For wednesday, 3/16/05
Running:
acceleration drills,
100, 50, 100, 50

Lifting:
1. Rdl-hc-jk 3×2: 116, 116, 116
2. HC 5×2: 133, 143, 153, 168, 183
3a. SL BB lunge 4x5ea: 100, 110, 120, 130
3b. SL butt kicks 4x5ea
4a. DB inc bench 3×8: 50, 55, 60
4b. pull ups 3xmaxL 14, 12, 9
5. DB jerk 2×6: 45, 50
core

[tyziskben]

tyziskben on March 19, 2005 at 3:26 am #39816

running:
8×150’s in 2 sets of 4 w/2 mins rest b/w each
21, 21, 21, 22
22, 23, 23, 23

Lifting:
1a. Calf raises 4×20: 185, 195, 205, 215
1b. SL calf raise 4z10ea: 20, 20, 20, 20
Core w/weight

[tyziskben]

tyziskben on March 29, 2005 at 7:03 pm #39817

Got back from a week in N.C. at the Raleigh Relay’s.
I ran the 100m in a rather embarrassing time of 13.97. I tried a new start, and needless to say it didn’t work.

We had today off from running, but I did get a lift in.

1. snatch lunge 3×2: 94, 94, 99
2. snatch 4×2: 104, 109, 114, 119
3a. Bbell lunge 4x5ea: 140, 160, 180, 190
3b. walkovers 4×16
3c. seated row 4×8: 115, 125, 135, 145
4a. db curl-press 3×8 (non hammer style): 30, 30, 35(6)/30(2)
4b. ham/glute raise 3×10
core

[tyziskben]

tyziskben on March 30, 2005 at 1:20 am #39818

Today, I ran:

5x10m (walk back rest after each)
2 min rest
5x20m
2min rest
5x30m
2min rest
5x40m

[tyziskben]

tyziskben on March 31, 2005 at 4:30 am #39819

Running:
4, 4, 3, 3, 2, 1: walk back rest for each
My times were: 68, 69, 48, 49, 29, 14.5

Lifting:
1. Rdl-hc-jk 3×2: 116, 121, 121
2. HC 5×2: 133, 148, 158, 173, 188
3a. SL BB lunge 4x5ea: 105, 115, 125, 135
3b. SL butt kicks 4x5ea
4a. DB inc bench 3×8: 55, 60, 65
4b. pull ups 3xmaxL 14, 10, 8
5. DB jerk 2×6: 50, 50
core

Just wanted to add that this is week 6 of my Creatine cycle and I will be cutting it off probably until summer. I’ve seen GREAT results on it though, and will definetly include it in my future supplementation!

[tyziskben]

tyziskben on April 1, 2005 at 2:10 am #39820

Running:

3x sets of: 25m 50m 75m

2min b/w reps 3 mins b/w sets

[tyziskben]

tyziskben on April 2, 2005 at 4:35 am #39821

Lifting:

1. HC-JK 3×2: 116, 121, 126
2. Back squat 5×2: 140, 170, 200, 230, 255
3a. 3 way sh raises 3×8: 10, 10, 12.5
3b. DB shrugs 3×8: 75, 75, 80
4. sl hypers w/weight 3x6ea: 25, 25, 25
core

Running:

4 sets of 2x 100m striders
4 x 200m 85% : 28, 29, 30, 31

[tyziskben]

tyziskben on April 5, 2005 at 12:55 am #39822

Running:
75, 150, 225, 225, 150, 75, 75, 150

Lifting:

1. snatch lunge 3×2: 94, 99, 99
2. snatch 4×2: 104, 109, 114, 124
3a. Bbell lunge 4x5ea: 140, 160, 180, 200
3b. walkovers 4×16
3c. seated row 4×8: 120, 130, 140, 150
4a. db curl-press 3×8: 30, 30, 35(6) 30(2)
4b. ham/glute raise 3×10
core

[tyziskben]

tyziskben on April 7, 2005 at 5:04 am #39823

From 4/5/05

3 x flying 25m

[tyziskben]

tyziskben on April 7, 2005 at 5:05 am #39824

Running:

100, 200, 400, 200, 100

Times: 12.9, 27, 67, 29, 13.9

Lifting:

Core

[tyziskben]

tyziskben on April 8, 2005 at 6:59 am #39825

8x 100m striders

3x starts

[tyziskben]

tyziskben on April 9, 2005 at 3:07 am #39826

Weighted core workout……

Rest before tomr’ws meet at Trinity, I’m running the 200m and the 100m

[tyziskben]

tyziskben on April 10, 2005 at 4:36 am #39827

just got back from my meet and here are the results:

100m: 13.85 , that’s .12 seconds less than a week ago

200m: 28.05 , that on the other hand was not good, but, I ran it 5hrs after the 100, so i was really stiff, not to mention tired….

[tyziskben]

tyziskben on April 12, 2005 at 6:47 am #39828

Running:

50, 100, 200, 100, 50

Lifting:

1. snatch lunge 3×2: 94, 99, 99
2. snatch 4×2: 99, 104, 114, 119, 124
3a. Bbell lunge 4x5ea: 140, 160, 185, 205
3b. walkovers 4×16
3c. seated row 4×8: 120, 130, 140, 150
4a. db curl-press 3×8: 30, 35, 40(2) 35(2) 30(4)
4b. ham/glute raise 3×10
core

[tyziskben]

tyziskben on April 14, 2005 at 1:54 am #39829

From tuesday:

10x 100m striders on grass
2x150m full speed, 4 mins b/w each

[tyziskben]

tyziskben on April 14, 2005 at 1:57 am #39830

Wednesday, 4/13/05

Running:
Drills/Acceleration
100, 200, 100, 200, 100, 200, 100, 3mins rest b/w each

Lifting:
1. Rdl-hc-jk 3×2: 116, 121, 121
2. HC 5×2: 133, 148, 158, 173, 193
3a. SL BB lunge 4x5ea: 105, 115, 130, 140
3b. SL butt kicks 4x5ea
4a. DB inc bench 3×8: 55, 60, 65
4b. pull ups 3xmaxL 15, 10, 9
5. DB jerk 2×6: 45, 50
core

[tyziskben]

tyziskben on April 15, 2005 at 12:18 am #39831

5x 30m flying sprints w/30m buildup

[tyziskben]

tyziskben on April 16, 2005 at 4:15 am #39832

Lifting:

1. HC-JK 3×2: 116, 121, 126
2. Back squat 5×2: 140, 170, 200, 230, 260
3a. 3 way sh raises 3×8: 10, 10, 10
3b. DB shrugs 3×8: 75, 80, 80
4. sl hypers w/weight 3x6ea: 25, 25, 25
core

Running:

1x 50 sec max run

[tyziskben]

tyziskben on April 19, 2005 at 4:01 am #39833

Sprained my ankle pretty badly this weekend, so this may be a week off for me…although I did do some upper body lifting and abs today.

Lifting:

Seated db curl to Press 3×8: 30, 35, 35
Core

[tyziskben]

tyziskben on April 20, 2005 at 2:18 am #39834

Rehab work. Ankle is alot better, and I’m off the crutches.
Gonna try a pool workout tomr’w.

Core

[tyziskben]

tyziskben on April 21, 2005 at 2:34 am #39835

wednesday: 4/20/05

Off the crutches, and the ankle is feeling much better!

Did more rehab and some lifting:

Lifting:

1a. Inc DB Bench: 55, 60, 65
1b. Max pullups: 15, 12, 10
Core

[tyziskben]

tyziskben on April 22, 2005 at 1:19 am #39836

Finally got back on the track today:

4 x 100m exaggerated striders

[tyziskben]

tyziskben on April 23, 2005 at 3:35 am #39837

4 x block starts

Lifting:
1a. 3-way sh raises 3×8: 10, 10, 10
1b. db shrugs 3×8: 75, 80, 80
2. SL reverse crunch 4x 6ea: 25, 25, 25, 25
Core

[tyziskben]

tyziskben on April 25, 2005 at 9:48 pm #39838

4/24/05

I got cleared to run at our meet at Holy Cross this weekend, and while it rained pretty hard, my ankle didn’t hurt as much as earleir in the week.
I wasn’t too concerned about my time, just my ability to complete the race, and while it hurt a little more than I thought, I did manage a 14.5 100m and DID finish, so I was alright with that.

[tyziskben]

tyziskben on April 25, 2005 at 9:49 pm #39839

4/25/05

Went to my first morning practice in a week. We ran:

5x 150m repeats, and I did them in 20, 21, 21, 21, 21, which wasn’t all that fast, but it was without too much pain.

Lifting:

1. 2x broad jumps
2. 2x single leg broad jumps
3a. Hallway lunges 4x: 30, 30, 30, 35
3b. Weighted pullups 4×5: 25, 30, 35, 45
3c. Bench Press 4×8: 135, 140, 145, 150
4. Snatch 4×5: 94, 99, 99, 104
5. SL Hyper ext 3x 10ea
Core

[tyziskben]

tyziskben on April 27, 2005 at 4:14 am #39840

4/26/05

Running:

2x4x40 w/2 mins rest b/w reps and 5 mins b/w sets

[tyziskben]

tyziskben on April 28, 2005 at 2:30 am #39841

4/27/05

Running:

150 2min rec, 200 2 min rec, 400 5 min rec, 150 2 min rec, 100

Lifting:

1. HC & JK 2×2: 116, 121
2. HC 5×2: 138, 148, 168, 178, 198
3a. Back squat 5×3: 140, 165, 190, 225, 235
3b. Hurdle jumps 5×4: 32″, 32″, 32″ 36″ 36″
4a. walk overs 3×16
4b. BB row 3×8: 85, 95, 105
Core

[tyziskben]

tyziskben on April 29, 2005 at 3:58 am #39842

4/28/05

4x 30m flying sprints w/30m build up

[tyziskben]

tyziskben on May 1, 2005 at 2:13 am #39843

4/29/04

2x flying 20’s 2x flying 40’s , 100m

Core

[tyziskben]

tyziskben on May 2, 2005 at 6:57 am #39844

Just got back from our meet at Yale.

I ran a 13.61 100m, which I wasn’t too upset about considering I had my ankle all taped and such. I can definetly tell that I’m getting faster, and I can’t wait till I completely recover from this injury, so I can really run .

[tyziskben]

tyziskben on May 3, 2005 at 7:36 am #39845

Off day

Light lift, Core, Rehab

[tyziskben]

tyziskben on May 4, 2005 at 3:15 am #39846

Running:

3 x 200m full speed, 4 min recovery
27, 28, 29

Lifting:

1. 2x broad jumps
2a. Hallway lunges 4x: 30, 30, 35, 40
2b. Weighted pullups 4×5: 30, 35, 45, 50
2c. Bench Press 4×8: 135, 145, 150, 160
3. SL Hyper ext 3x10ea
Core

[tyziskben]

tyziskben on May 6, 2005 at 9:05 am #39847

Running:

5x flying 20m w/20m build up

Lifting:

1. HC & JK 2×2: 116, 126
2. HC 5×2: 138, 153, 168, 183, 203 (fail)
3a. Back squat 5×3: 140, 165, 190, 215, 225
3b. Hurdle jumps 5×4
4a. walk overs 3×16
4b. BB row 3×8: 90, 100, 115
Core

[tyziskben]

tyziskben on May 9, 2005 at 7:21 am #39848

5/8/05

just got back from Binghamton and the Amer. East championships.

Ran the 100m in 13.67. Not my best time, and not a good start, but my ankle felt much better and almost pain free for the first time in a while…

I also had a question, since this was the last meet of the season, how long should I take off from running/lifting?
In the past, I took a week, but people were telling me to take like 3 weeks off from either running and lifting, or just running?
I was hoping those w/experience could help me put here, cause I want to come in to next season in great shape, and I’m afraid taking off might get me out of the shape I’m already in, although I do know that rest is a GOOD thing….

Thanks, in advance,

Ben

[tyziskben]

tyziskben on May 10, 2005 at 3:08 am #39849

5/9/05

Off day from running

[tyziskben]

tyziskben on May 11, 2005 at 3:12 am #39850

5/10/05

Running:

2x 400m in and outs, full recovery
1x 200m in/out

Lifting:

1. HC-JK 2×2: 121, 126
2. deadlift 4×2: 133, 183, 233, 253
3a. RDL 4×5: 133, 153, 173, 193
3b. Bench Press 4×8: 135, 145, 155, 165(4)
4. hyper ext 4×15
Core

[tyziskben]

tyziskben on May 12, 2005 at 4:07 am #39851

Core

4 block starts

3 x flying 60’s: 30m w/30m build up

[tyziskben]

tyziskben on May 13, 2005 at 5:54 am #39852

Core
5/12/05

tempo work:

6x100m @15-17sec

[tyziskben]

tyziskben on May 23, 2005 at 9:47 pm #39853

5/23/05

Running:

5×200 @30-32 wlk bk rest bw
10min rec
5×100 @16-18 wlk bk rest
8min
5×100@16-18 wlk bk rest

Ran the 100’s in my new spikes, and the first 2-3 felt REALLY fast and explosive

Lifting:

1. HC -Jk 2×2: 115, 125
2. HC-Squat 5×2: 135, 150, 160, 170, 180
3a. BB inc bench 4×8: 125, 130, 135, 145
3b. Weighted pull ups 4×5: 25, 35, 45, 50(3)
4a. SL Squat 4×6: 100, 110, 120, 135
4b 3-way sh raises: 10, 10, 10, 10
Core

1st day back on the creatine cycle (loading 15mg @ 5mg 3x a day)

[tyziskben]

tyziskben on May 25, 2005 at 2:33 am #39854

Running:

Only got 1/2 the workout done and barely accomplished that because it was POURING and ridiculously windy this morning!

5x flying 20’s w/20m build up

Core

[tyziskben]

tyziskben on May 25, 2005 at 6:45 pm #39855

5/25/05

Running:

Active recovery day
Warm up
Extended drills
technique
Cool Down

Lifting:

1. Snatch Squat 3×2: 85, 90, 100
2. Deadlift 5×2: 150, 175, 200, 225, 250
3a. BB lunge 4×5(ea): 140, 160, 180, 200
3b. SL butt kick 4×5(ea)
4a. Seated Row 4×8: 120, 130, 140, 150
4b. DB bench 4×8: 50, 60, 70, 75(4) 70(4)
core

[tyziskben]

tyziskben on May 26, 2005 at 8:47 pm #39856

5/26/05

Tempo day

Ran 10x100m @17 sec each w/50m walk bk res, felt really comfortable at this pace
15 min rec
10 more 100m same pace cept for the last one where I opened up only a bit and ran 14-effortlessly
Really a good workout, cept for a twisted my ankle doin drills:splat:

[tyziskben]

tyziskben on May 28, 2005 at 1:02 am #39857

5/27/05

Running:

5x flying 30’s

10min

5x flying 10’s

6min

2x flying 10’s
I felt slow an not at all explosive, so i stopped after these 2

Lifting:
1. RDL-HC-JK 3×2: 120, 125, 130
2. HC 5×2: 135, 145, 160, 175, 190
3. Stiff Leg DL 4×2: 140, 160, 180, 205
4a. DB shrug 3×8: 70, 75, 80
4b. DB curl-press 3×8: 25, 30, 35
5. SL hyper w/weight 3x6ea: 25, 25, 25
Core

[tyziskben]

tyziskben on May 28, 2005 at 9:12 pm #39858

5/28/05

Active recovery day and technique work

[tyziskben]

tyziskben on May 31, 2005 at 12:17 am #39859

5/30/05

Speed work

4x20m from a 3pt stance 3min b/w ea

8 min rec

Felt slow so i changed the next set to flying 20’s

4x20m flying 3 min rest

6min rec

4x10m flying 2 min rest

Core

[tyziskben]

tyziskben on May 31, 2005 at 10:35 pm #39860

5/31/05

Running:

Tempo
5x300m @57-59pace w/100m wlk bk rest
15min rec
5x120m @20-22pace w/50m wlk bk rest

[tyziskben]

tyziskben on June 1, 2005 at 11:23 pm #39861

6/1/05

Running: Hills

4x40m hill sprints w/3min rest b/wea

6min rec

2x20m hill sprints 2min rec b/w ea

Lifting:

1. Snatch Squat 3×2: 85, 95, 105
2. Deadlift 5×2: 155, 175, 205, 230, 260
3a. BB lunge 4x5ea: 140, 160, 180, 205
3b. SL butt kicks 4x5ea
4a. Seated Row 4×8: 120, 130, 145, 155
4b. DB Bench 4×8: 55, 65, 70, 75
Core

[tyziskben]

tyziskben on June 3, 2005 at 3:43 am #39862

6/2/05

Tempo

Shin splints were actin up pretty bad, so i had to cut this short:

4x200m 30-32
1x100m 15

Gonna be running on the grass for a while now………

[tyziskben]

tyziskben on June 3, 2005 at 7:00 pm #39863

6/3/05

Alright, shin splints officially suck! Did my warm up and drills, but couldnt even get off a decent start to my sprints, so I ended my workout. I’m gonna take today and the weekend off from ANY running (still gonna lift today), and then start next weeks tempo on grass, so I can save my legs for speed days on the track.

Lifting:

1. RDL-hc-jk 3×2: 120, 130, 140
2. 3. HC 5×2: 135, 145, 160, 175, 195
SLDL 4×2: 140, 165, 185, 215
4a. db shrug 3×8: 75, 80, 90
4b. db curl-press 3×8: 30, 35, 40(4)35(4)
5. Weighted hypers 3×12: 25, 25, 25
core

[tyziskben]

tyziskben on June 6, 2005 at 10:52 pm #39864

6/6/05

Running: speed

5x starts w/15m sprint outs 2min b/w ea
8min rec
5x flying 10’s w/10m build up and 3min b/w ea

Lifting:

1. HC-Jk 2×2: 115, 130
2. Squat Cleans 5×2: 135, 150, 160, 170, 185
3a. BB inc bench 4×8: 125, 135, 145, 155
3b. weighted pull ups 4×5: 25, 35, 45, 50(3)
4a. SL squat 4x5ea: 100, 115, 130, 145
4b. 3-way sh raise4x8ea: 10, 10, 10, 10
5. reverse crunch 4×15
Core

[tyziskben]

tyziskben on June 8, 2005 at 4:55 am #39865

6/7/05

Running: tempo

All done on GRASS!!!

8x200m @35-37sec w/100m wlk bk rest

12min rec

4x100m @15-16sec (supposed to be at 17-19)

[tyziskben]

tyziskben on June 9, 2005 at 4:06 am #39866

Wed: Hills

Extended dynamic flex/active stretch/drills

3x 20m hills w/3mins b/w ea

I used this more as a recovery from running day than a hill workout day, so I’ll prob add another (light) speed day on saturday

Lifting

1. Snatch squat: 3×2: 85, 95, 110
2. Deadlift 5×2: 150, 185, 215, 245, 275
3a. BB lunge4x5ea: 140, 160, 185, 210
3b. SL butt kick 4x5ea
4a. seated row 4×8: 120, 135, 150, 160
4b. db bench 4×8: 55, 65, 75, 80(5)(3)
core

[tyziskben]

tyziskben on June 10, 2005 at 11:10 pm #39867

6/9/05

Took thursday off from running to rest…..

Got some core work in though….

[tyziskben]

tyziskben on June 10, 2005 at 11:12 pm #39868

6/10/05

Running: Speed accel

5x block starts w/20m sprint out 2min 30 sec b/w ea

8min rec

5x 3pt stance starts w/15m sprint out 1:30 b/w ea

2min rec

1x100m

Lifting:

1.RDL-HC-JK 3×2: 120, 130, 140
2.HC 5×2: 135, 145, 160, 175, 200(1)
3. Stiff Leg DL 4×2: 140, 165, 190, 225
4a.db shrugs 3×8: 75, 80, 90
4b.db curl-press 3×8: 30, 35, 40(5)(3)
5.hypers w/weight 3×12: 25, 25, 25
core

[tyziskben]

tyziskben on June 11, 2005 at 7:20 pm #39869

6/11/05

active recovery day

[tyziskben]

tyziskben on June 15, 2005 at 9:08 pm #39870

7/14/05

Tues: Tempo

7x150m
10 min rec
8x120m

Core & iso exercises

[tyziskben]

tyziskben on June 15, 2005 at 11:52 pm #39871

7/15/05

Wed: speed-accel

2x20m w/2min rest b/w ea

6min rec

2x30m w/3 min rest b/w ea

8min rec

2x25m w/2:30 min rest b/w ea

Lifting:

1.Snatch Lunge 3×2: 85, 100, 115
2.Deadlift 5×2: 150, 185, 215, 250, 290(1)
3a.BB lunge 4x5ea: 140, 160, 185, 210
3b.Sl butt kick 4x5ea
4a. seated row 4×8: 120, 135, 150, 165
4b: db bench 4×8: 55, 65, 75, 80
core

[tyziskben]

tyziskben on June 17, 2005 at 3:48 am #39872

6/16/05

Running: tempo

5x200m on grass w/100m wlk rec b/w ea

10min rec

5x200m on grass w/100m wlk rec b/w ea

core & iso exercises

[tyziskben]

tyziskben on June 19, 2005 at 1:45 am #39873

6/18/05

Sat: speed

3x20m from stomach 2min rest b/w ea

5min rec

3x30m standing start w/3min rest b/w ea

8min rec

3x25m 2x from stomach 1 standing w/2 min rest b/w ea

core

4 weeks in to creatine cycle

Completed phase 1 of lifting

[tyziskben]

tyziskben on June 21, 2005 at 4:41 am #39874

Running:

4x25m 2 from stomach 2 from wr stance w/2:30 b/w ea

6min rec

3x35m from stomach w/3 min b/w ea

8 min rec

3x20m 1 from stomach 2 from wr stance

Lifting:

1. bb snatch 3×3: 85, 100, 115
2. box squat 5×2: 150, 190, 225, 265, 315
3. power bench 4×2: 140, 165, 185, 205
4a. db reverse lunge 4x5ea: 45, 50, 55, 65
4b. bb row 4×6: 85, 105, 115, 125
5. weighted reverse crunch 4×10: 25, 25, 35, 35
core

[tyziskben]

tyziskben on June 22, 2005 at 2:46 am #39875

Tues: tempo

All on grass

10x100m

8min rec

5x100m

5 min rec

5x100m

Core and iso bb exercises

[tyziskben]

tyziskben on June 23, 2005 at 4:32 am #39876

wed: speed/hills

5x12m w/1-1:30 rest b/w ea

5min rec

5x12m w same rest

5min rec

5x12m with same rest

Lifting:

1. Hang Clean 3×2: 135, 155, 175
2. BB behind head jerk 5×2: 115, 135, 155, 175, 185
3. frnt squat 5×2: 140, 160, 180, 200, 225
4a. 3-way sh raise 3×8: 10, 10, 12
4b. sl squat 3x5ea: 10, 15, 20
4c. weighted pushups: 27, 25, 21
5. supermen 4×10
core

[tyziskben]

tyziskben on June 24, 2005 at 5:36 am #39877

Thur: tempo

8x200m w/100m wlk bk rest b/w ea

6min rec

5x100m w/50m wlk bk rest b/w ea

core & iso bb exer

[tyziskben]

tyziskben on June 25, 2005 at 12:40 am #39878

fri: speed

4x35m from wr stance w/2:30 min rest b/w ea

6min rec

2x15m from stomach w/2min rest b/w ea
25m from stomach w/3 min rec
35m from stomach

8min rec

2x50m from stomach w/4min rest b/w ea

Lifting:

1.Power Clean 3×2: 135, 145, 155
2.Deadlift 5×2: 155, 195, 235, 265, 290(1)
3.BB step ups 3x5ea: 95, 115, 135
4a.db inc bench 4×8: 50, 60, 65, 70
4b.db squat jumps 4×5: 20, 20, 25, 25
5.weighted reverse crunch 4×10: 25, 25, 35, 35
core

[tyziskben]

tyziskben on June 27, 2005 at 9:13 pm #39879

Mon: Speed

3x25m from wr stance w/2 min rest b/w ea

5min rec

3x40m from mod-4pt stance w/2:30min rest b/w ea

9min rec

3x50m from stomach w/4min rec b/w ea

Lifting:

1. bb snatch 3×3: 85, 100, 120
2. box squat 5×2: 155, 195, 245, 285, 315(1), AUX Lift: 225×5
3. power bench 4×2: 145, 175, 195, 215
4a. db reverse lunge 4x5ea: 50, 60, 65, 70
4b. bb row 4×6: 95, 115, 125, 135
5. weighted reverse crunch 4×10: 25, 25, 35, 35
core

[tyziskben]

tyziskben on June 29, 2005 at 9:26 pm #39880

Wed: speed

5x10m from stomach w/1 min rest b/w ea

5min rec

5x20m from stomach w/2min rest b/w ea

8min rec

2x falling 30m w/3min rest b/w ea

Lifting:
1. Hang Clean 3×2: 135, 155, 175
2. BB behind head jerk 5×2: 135, 155, 170, 180, 185
3. frnt squat 5×2: 140, 165, 185, 205, 230
4a. 3-way sh raise 3×8: 10, 12, 12
4b. sl squat 3x5ea: 10, 15, 20
4c. weighted pushups: 30, 20, 16
5. supermen 4×10
core

[tyziskben]

tyziskben on June 30, 2005 at 8:41 pm #39881

Thur: tempo

8x100m w/50m wlk bk b/w ea

6min rec

8x100m w/50m wlk bk b/w ea & 2x200m w/100m wlk bk b/w ea

Iso BB lifting and core

[tyziskben]

tyziskben on July 2, 2005 at 7:59 pm #39882

Friday

7/1/05

Recovery

[tyziskben]

tyziskben on July 2, 2005 at 8:00 pm #39883

7/2/05

sat: speed

4×15 from stomach w/1:30 b/w ea

9min rec

5x30m from stomach w/2:30 b/w ea

6 min rec

2x50m from stomach w/3min b/w ea

Lifting:

1.Power Clean 3×2: 135, 145, 155
2. Deadlift 5×2: 155, 195, 235, 265, 290 (finally got 2!)
3. BB step ups 3x5ea: 100, 120, 140
4a. db inc bench 4×8: 55, 65, 70, 75 (6) (2)
4b. db squat jumps 4×5: 20, 20, 20, 20
5. weighted reverse crunches 4×10: 25, 25, 35, 35
Core

[tyziskben]

tyziskben on July 6, 2005 at 3:09 am #39884

WEEK OF JULY 4th OFF

End of 6 week creatine cycle

[tyziskben]

tyziskben on July 12, 2005 at 5:06 am #39885

7/11/05

mon: speed

4×15 w/1:30 rest b/w ea

6min rec

4×30 w/2:30 rest b/w ea

10 min rec

4×45 w/3:30 rest b/w ea

Lifting:

1. bb snatch 3×3: 85, 100, 120
2. box squat 5×2: 155, 205, 245, 275, 305
3. power bench 4×2: 140, 175, 195, 205
4a. db reverse lunge 4x5ea: 50, 60, 65, 70
4b. bb row 4×6: 95, 115, 125, 135
5. reverse crunch 4×10: 25, 25, 35, 35
CORE

[tyziskben]

tyziskben on July 12, 2005 at 8:30 pm #39886

7/12/05

tue: tempo

5x200m w/100m wlk bk rest b/w ea

6min rec

5x200m w/100m wlk bk rest b/w ea

Iso bb exer and core

[tyziskben]

tyziskben on July 14, 2005 at 12:02 am #39887

wed: speed

Over-speed training

5x25m downhill sprints w/3min rest b/w ea

Lifting:

1. hang clean 3×2: 135, 155, 175
2. Behind head bb jerk 5×2: 135, 155, 175, 180, 190
3. Front squat 5×2: 140, 160, 185, 205, 235
4a. 3-way sh raise 3x8ea: 10, 12, 12
4b. sl squat 3x5ea: 10, 15, 20
4c. weighted pushups 3xmax: 30, 20, 19
5. supermen 4×10
Core

[tyziskben]

tyziskben on July 16, 2005 at 4:26 am #39888

Thurs: tempo

10x100m

7min rec

5x100m

Core and iso bb exer

[tyziskben]

tyziskben on July 16, 2005 at 4:32 am #39889

Fri: speed (shortened the running workout because my legs were really fatigued)

2x15m w/1:30 rest b/w ea

5min rec

1x30m

3min rec

4x15m w/2min rec b/w ea

Lifting:

1. power clean 3×2: 135, 145, 155
2. deadlift 5×2: 155, 195, 235, 265, 290
3. bb step ups 3x5ea: 100, 120, 145 (these killed!)
4a. db inc bench 4×8: 55, 65, 70, 75(7)
4b.db squat jumps 4×5: 20, 20, 20, 20
5. weighted twisting reverse crunches 4×10: 25, 25, 25, 25
6. Core

[tyziskben]

tyziskben on July 19, 2005 at 6:19 am #39890

7/18/05

mon:speed

5x15m starts w/o blocks w/1:30min rest b/w ea

6min rec

5x15m starts w/o blocks w/1:30min rest b/w ea

8min rec

2x50m from starting position w/o blocks w/4min rest b/w ea

Lifting:

1. bb snatch 3×3: 85, 100, 125
2. box squat 5×2: 155, 205, 245, 275, 305, —aux set 225x for reps—–
3. power bench 4×2: 140, 175, 195, 210, —-aux set 175x for reps—-
4a. db reverse lunge 4x5ea: 50, 60, 70, 75
4b. bb row: 95, 115, 125, 135
5. weighted reverse crunch 4×10: 25, 25, 35, 35
core

[tyziskben]

tyziskben on July 20, 2005 at 3:11 am #39891

7/19/05

tues: tempo

1,2,1,2,12,1 (50/100m wlk bk rest b/w ea)

8min rec

2,1,2,1,2,1,1 (50/100m wlk bk rest b/w ea)

Iso bb exer

[tyziskben]

tyziskben on July 21, 2005 at 12:47 am #39892

7/20/05

wed:speed

Warmup
Drills

2x15m from stomach

Ended early, my legs were extremely fatigued and I wasn't getting any push, so instead of doing these half assed slow, I think I'll take the rest of the day off, lifting included, and try again tomr'w.

Core

[tyziskben]

tyziskben on July 22, 2005 at 4:33 am #39893

7/21/05

Thur: tempo

Off day

Core and Iso BB exer

[tyziskben]

tyziskben on July 22, 2005 at 7:40 pm #39894

7/22/05

Fri: speed
4x15m from stomach w/1:30 min rest b/w ea

5min rec

3x30m from 4pt stance w/3min rest b/w ea

12 min rec

2x50m from 4pt stance w/5min rest b/w ea

Lifting:

1. Power clean 3×2: 135, 145, 155
2. Deadlift 5×2: 155, 195, 235, 265, 295(1)
3. BB step ups 3x5ea: 100, 120, 145
4a. db inc bench 4×8: 55, 65, 75 (7), 80 (5)
4b. db squat jumps 4×5: 20, 20, 20, 20
5. twisting reverse crunch w/weight 4×10: 25, 25, 25, 25
Core

[tyziskben]

tyziskben on July 25, 2005 at 7:10 pm #39895

7/25/05

Mon: speed

2x15m from stomach w/1:30min rest b/w ea
2x15m from start stance w/ 1:30 min rest b/w ea

5min rec

2x25m from start stance w/3min rest b/w ea

6min rec

1x35m from start stance

9min rec

1x40m from start stance

5min rec

1x50m from start stance

Lifting:

1. Clean & Press 3×2: 115, 125, 135
2. Deep Squat 5×2: 140, 165, 185, 205, 225
3. SL Leg Press 4x3ea: 90, 110, 130, 150
4a. Db bench 4×6: 55, 65, 75, 80 (5)
4b. Sing. Leg SL RDL 4x5ea: 15, 20, 20, 25
5. weighted reverse crunch 3×15: 25, 25, 25(10) (5)
Core

[Guest]

Guest on July 27, 2005 at 8:35 am #39896

You've got alot of sprint exercises on there, you should do distance warm-up runs or atleast 1 mile… thats if you dont do it, just a consideration.

[tyziskben]

tyziskben on July 28, 2005 at 3:13 am #39897

7/27/05

wed: speed

3×5 15m hill sprints w/1:30 min rest b/w reps and 5min rec b/w sets

Lifting: Plyometrics

1. hand behind head squat jumps 3×8
2. split squat jumps 3×8
3. sl speed hops 2x10ea
4. dbl leg speed hops 2×10
5. dbl leg ankle bounce 3×8
Core

[tyziskben]

tyziskben on July 29, 2005 at 6:11 am #39898

7/28/05

Thur: tempo

7x 100m alternating w/50m (1/2 dist wlk bk rest b/w ea)

iso bb exer
core

[tyziskben]

tyziskben on July 29, 2005 at 11:37 pm #39899

7/29/05

fri: speed

2x 15m starts from stomach w/ 1:30 min rest b/w ea

5min rec

2x 15m starts from blocks w/2min rest b/w ea

6 min rec

4x15m starts from blocks w/2min rest b/w ea

8min rec

2x15m starts from blocks w/4min rest b/w ea

*Note*  took video of my starts and noticed I need to get my butt much higher in the set position.

Lifting:

1. Snatch squat 3×2: 85, 100, 115
2. splt speed jerk 4×4: 115, 125, 125, 130
3. Stiff leg DL 4×2: 140, 170, 200, 225———->next wk will Superset w/ SL Machine Curls 4x3ea (45-50lbs start)
4a. Inc Bench 4×2: 135, 150, 170, 185
4b. DB Shrug 4×6: 70, 75, 80, 80
5. weighted rev. crunch 3×15: 25, 25, 25 (13) (2)
Core

[tyziskben]

tyziskben on August 2, 2005 at 12:40 am #39900

8/1/31

mon:speed

2x15m accel from wr stance w/1:30min rest b/w ea
2x15m accel from stomach w.1:30 min rest b/w ea

6min rec

2x30m accel from wr stance w/3in rest b/w ea
2x30m accel from stomach w/3min rest b/w ea

10min rec

1x50m accel from wr stance w/5min rest
1x50m accel from stomach w/4:30 min rest
1x35m accel from wr stance

Lifting:

1. Clean Press 3×2: 115, 125, 140
2. Hang Clean 4×2: 140, 160, 180, 200
3a. Deep Squat 4×2: 140, 165, 195, 230
3b. SL Leg Press 4x3ea: 90, 110, 130, 160
4a. DB Bench 4×6: 55, 65, 75, 80
4b. SL Db DL 4x5ea: 15, 20, 20, 25
5. weighted rev crunch 3×15
Core

[tyziskben]

tyziskben on August 3, 2005 at 7:35 am #39901

8/2/05

tues: tempo

6x100m (50m full sprint/50m tempo pace) w/50m wlk bk b/w ea

5min rec

8x100m tempo pace w/50m wlk bk b/w ea

core

[tyziskben]

tyziskben on August 3, 2005 at 11:55 pm #39902

8/3/05

wed: speed

Just wanted to update what I've been doing for a warmup/stretch/drills/workout/cool down, so I'm gonna put down exactly what I did today from the start of the workout to the finish:

400m warmup jog

dynamic stretching:
2x30m toe walks
2x40m skips w/ arm swings
2x15m fwd lunges
1x15m rev lunge
1x20m high knee stretch
1x20m butt kick form stretch
multiple arm twists and swings
2×10 stationary hurdles on each side

drills:
4x20m high knees
2x20m butt kicks
2x30m a skips
2x25m b skips

2×50-60m build ups

Workout:
3x20m hill sprints w/3 min rest b/w ea

5min rec

3x20m hill sprints w/3min rest b/w ea

5min rec

3x20m hill sprints w/3min rest b/w ea

200m walk/jog cool down

static stretching

Lifting: Plyometrics

3×8 squat jumps
3×8 split squat jumps on each leg
2×10 SL speed hops
2×10 DBL leg speed hops
3×8 ankle jumps
Core

Feel free to comment on any part of the workout, as criticsim is appreciated

[mjs012]

mjs012 on August 4, 2005 at 6:27 am #39903

do you do that warm up and cool down for every track workout?

[tyziskben]

tyziskben on August 4, 2005 at 6:52 am #39904

No, i dont do that exact warmup/cooldown for EVERY workout.  Sometimes I'll do more skipping or more dynamic type stretching and other times I'll do more stationary dynamic stretches like the hurdles, leg cycles, leg swings, etc…

Also, for drills, I alternate the drills I do.  Some days I will do more of one drill than another, and some times i just do a few drills if I know that the workout I'm gonna do will be really difficult, or if I'm very fatigued from the day before.

One of the constants in the warmup is the buildups, because I feel they get me nice and loose for my actual workout.

[mjs012]

mjs012 on August 4, 2005 at 6:09 pm #39905

i was just curious. i am trying to improve dynamic range of motion, hip mobilty and overall flexibilty andi am just curous about what everyone is doing. thanks

[tyziskben]

tyziskben on August 5, 2005 at 4:02 am #39906

8/4/05

thur: tempo

5x200m w/100m wlk bk b/w ea

5min rec

6x150m w/75m wlk bk b/w ea

Core, iso bb exer

[tyziskben]

tyziskben on August 6, 2005 at 3:01 am #39907

8/5/05

fri: speed

4x15m block starts w/ 3min rest b/w ea

8 min rec

4x15m block starts w/3min rest b/w ea

I'm still having a lot of trouble with my block starts. I video taped them again today and my positioning IN the blocks looks good, I have my butt up now so that I am pointed down and out.  The problem though is that I am stepping out of the blocks with my trail leg (right leg), instead of using them to push out and explode…It's like I just take a step and then go rather then one fluid motion of push and explode.  I tried moving the blocks around (back and forth) at the track because I felt I wasnt getting ENOUGH drive, but it didnt do anything to remedy the problem, and I only noticed once I saw the video that I wasn't gettting ANY drive, so I didn't have a chance to correct it at the time. 
On a side note, I was able to video tape about 10m of my start and got to see myself come out of the blocks, and I defiently noticed an improvement in my immediate acceleration which I have been working hard on.  The problem though, like I said is that I'm just stepping and accelerating, rather than pushing and driving from the blocks before I need to accelerate in to a sprint…REALLY frustrating and was hoping somone could make some suggestions.
Just to refresh, I start with my left leg forward and right leg back, spaced out by a footstep b/w ea and one foot step back from the line of course.

Thanks in advance.

Ben

Lifting..to come….

[tyziskben]

tyziskben on August 9, 2005 at 2:24 am #39908

8/8/05

mon: speed

1x20m from wr stance w/3 min rest
2x20m from stomach w/3min rest b/w ea

6 min rec

2x40m from wr stance w/4:30 rest b/w ea
1x40m from stomach

10min rec

1x60m from wr stance w/5min rest
1x60m from stomach

Lifting:

1. Clean Press 3×2: 115, 125, 145
2. Hang Clean 4×2: 140, 160, 180, 205
3a. Deep Squat 4×2: 140, 165, 195, 235
3b. SL Leg Press 4x3ea: 90, 110, 130, 170
4a. DB Bench 4×6: 55, 65, 75, 85
4b. SL Db DL 4x5ea: 15, 20, 25, 30
5. weighted rev crunch 3×15
Core

[tyziskben]

tyziskben on August 10, 2005 at 6:44 am #39909

8/9/05

Tue: tempo

2x400m w/200m wlk rest b/w ea

2min rec

2x300m w/150m wlk rest b/w ea

2min rec

2x200m w/100m wlk rest b/w ea

2min rec

2x100m w/50m wlk rest b/w ea

Iso bb exer and Core

[tyziskben]

tyziskben on August 11, 2005 at 5:09 am #39910

8/10/05

wed: speed

10x stadium steps

core work

*Got a speed sled today, so I'll be incorporating it in to my workout next week :bigsmile:

[tyziskben]

tyziskben on August 12, 2005 at 3:21 am #39911

8/11/05

thur: tempo

10x100m w/50m wlk bk rest

3min rec

5x100m w/50m wlk bk rest

ISO bb exer and Core

[tyziskben]

tyziskben on August 12, 2005 at 9:31 pm #39912

8/12/05

fri: speed

10x block starts w/15m sprint out

2 min rest b/w ea

MY STARTS ARE AWFUL!!!!!!
I step out of the blocks EVERY single time.  I tried everything, switching lead legs, different distances b/w blocks, butt higher/lower, and nothing!!!!! 

I've worked my butt off to improve my acceleration, and if I can't get these starts down, its not even gonna matter, cuz I'm gonna get blown outta the water before the race begins. 

I really have no idea what to do, and its ridiculously frustrating.  Someone PLEASE HELP@@@!!!!!

Lifting:

1. Snatch squat 3×2: 85, 100, 125
2. splt speed jerk 4×4: 100, 110, 125, 140
3a. Stiff leg DL 4×2: 140, 170, 205, 235
3b. Machine Ham Curls 3x3ea/1×3: 45, 55, 60, 120
4a. Inc Bench 4×2: 135, 150, 170, 190
4b. DB Shrug 4×6: 70, 75, 80, 80
5. weighted rev. crunch 3×15: 25, 25, 25
Core

[tyziskben]

tyziskben on August 13, 2005 at 8:21 pm #39913

8/13/05

sat: active recovery

6.15 mile stationary bike ride/static stretching

[tyziskben]

tyziskben on August 15, 2005 at 10:54 pm #39914

8/15/05

MON: SPEED

3x15m w/2min rest b/w ea

6min rec

3x30m w/3min rest b/w ea

15min rec

1x50m w/5min rest
1x60m w/5min rest
1x40m w/5min rest
1x20m

Lifting:

1. Clean Press 3×2: 115, 125, 150
2. Hang Clean 4×2: 140, 160, 180, 210
3a. Deep Squat 4×2: 140, 165, 195, 240
3b. SL Leg Press 4x3ea: 90, 110, 130, 180
4a. DB Bench 4×6: 55, 65, 75, 85 (5)
4b. SL Db DL 4x5ea: 15, 20, 25, 30
5. weighted rev crunch 3×15
Core

[tyziskben]

tyziskben on August 17, 2005 at 6:07 am #39915

400m w/200m wlk bk
300m w/150m wlk bk
200m w/100m wlk bk
100m w/50m wlk bk

5min rec

100m w/50m wlk bk
200m w/100m wlk bk
300m w/150m wlk bk
400m w/200m wlk bk

iso bb exer & core

[tyziskben]

tyziskben on August 18, 2005 at 6:03 am #39916

8/17/05

wed: speed

4x20m sled pulls (25lb sled) w/2min rest b/w ea

5min rec

3x40m sled pulls (25lb sled) w/3 min rest b/w ea

Core

[tyziskben]

tyziskben on August 20, 2005 at 4:58 am #39917

8/19/05

Fri: speed

I attempted to do starts, and like last week, it wasnt happening.  My form/drive/etc… is awful.
So, instead, I did some longer accelerations from a standing start.

4x50m w/4min rest b/w ea

Legs felt kind of dead afterwards, so I'll lift tomr'w morning.

*NOTE*  The sled work really taxed my CNS, and especially my hammy's.

[tyziskben]

tyziskben on August 21, 2005 at 8:44 am #39918

8/20/05

sat: active recovery

1 Mile jog
2 mile stationary bike

[tyziskben]

tyziskben on August 23, 2005 at 6:39 am #39919

8/22/05

Mon-Fri will be an OFF week

[tyziskben]

tyziskben on August 30, 2005 at 1:21 am #39920

Started back up today after my week off.

8/29/05

mon: speed

3x15m w/2min rest b/w ea

6min rec

2x30m w/3min rest b/w ea

8min rec

2x40m w/4min rest b/w ea

10min rec

2x55m w/5min rest b/w ea

Lifting: (We got a NEW trainer and this guy is GREAT.  This week is more of a test to see where you're at, but it was hard as hell nonetheless!)

1. Bench (each set was supposed to be to 12 reps, or as many as possible and then pushups with however many you had left)
135×5 warm up
185×6 w/6pushups
165×8 w/4pushups
165×6 w/6pushups
145×8 w/4pushups

2. Seated Row (again to 12 reps or max)
90×12
110×12
110×12

3. Max clap pushups w/3 knee pushups after each set
x20 w/3
x15 w/3
x12 w/3

4. Medicine ball smash from behind head to ground 3x30sec max reps

5. DB chest slides (like db flys, but from ur back on the ground, 3×12
15×12
15×12
15×12

6. BB shrugs, 3×12
135×12
135×12
135×12

7. Leg circuit (hard as HELL)
30 sec max body weight squat
30 sec max squat jumps
30 sec max lunges
30 sec split squat jumps
AND REPEAT W/O RECOVERY

8. Core

[tyziskben]

tyziskben on August 31, 2005 at 3:55 am #39921

8/30/05

tues: tempo

2x400m w/200m wlk rest b/w ea

2min rec

4x200m w/75m wlk rest b/w ea

Iso bb exer & core

[tyziskben]

tyziskben on September 1, 2005 at 5:50 am #39922

8/31/05

MY 23rd BIRTHDAY!!!! 

Normally, this would be an alternative speed day, but I'm still really sore, so instead, it became a recovery day with the regular Core work and some additional ankle strengthening exercises, along with additional massage/stretching.
I'm gonna see how I feel tomorrow and if all's good, I'll do the resisted sled pulls then, otherwise, I'll do a light tempo workout.

[tyziskben]

tyziskben on September 2, 2005 at 2:48 am #39923

9/1/05

Thur: normally a tempo day, but since yesterday was a recovery day, today I did resisted sprints w/the sled.

2x20m w/2min rest b/w ea

5min rec

2x30m w/3min rest b/w ea

5min rec

2x40m w/3min rest b/w ea

5min rec

1x40m w/o sled

Side note:  I wasn't thinking and didn't give myself extended rest intervasls b/w reps and sets…WILL next time!

Iso bb exer & core

[tyziskben]

tyziskben on September 2, 2005 at 11:25 pm #39924

9/2/05

fri: normally speed, but this week has gotten all messed up with the new lifting and classes….so today is gonna be an off day except for a light bike and some lifting.

10min bike
dynamic stretching

Lifting:

1. military press 3×12: 65×12, 85×12, 95×8 4 mr (manual resistance)
2. lat pull down 3×12: 50×12, 70×12, 90×12
3. sl db squat 2x15ea: 20×15, 25×15
4. sa db bench 1x15ea total: R-70×8, 55×7 L-70×2, 55×9, 40×4
5. partner mr ham curl 1×15
6. db row 1x15ea: 60
7. 3-way delt 1x10ea: 10
Core

[tyziskben]

tyziskben on September 5, 2005 at 9:13 pm #39925

9/5/05

mon: speed

2x15m w/1:30 rest b/w ea

4min rec

2x25m w/2:30min rest b/w ea

5min rec

2x40m w/4min rest b/w ea

9min rec

2x55m w/5min rest b/w ea

Lifting:

1. Bench Press 3×12: 135×5 wu, 165×10 2pu(pushups), 175×7 5pu, 155×8 4pu
2. Seated Row 2×12: 100×12, 120×12
3. Clap pushups 2xmax: 22, 12
4. Db chest slides 2×12: 15, 20
5. BB shrug 2×12: 135, 155
6. 4min leg circuit
core

*First day back on creatine*
I'll probably do a 4-6 week cycle, then go off for a while (sounds like steroids, lol)

[tyziskben]

tyziskben on September 7, 2005 at 3:54 am #39926

9/6/05

tues: tempo

4x200m w/100m wlk bk rest b/w ea

3min rec

4x200m w/100m wlk bk rest b/w ea

iso bb exer & core

[tyziskben]

tyziskben on September 7, 2005 at 7:14 pm #39927

9/7/05

wed: speed

5 x Stadium stairs w/2min rest b/w ea

5min rec

3 x Stadium stairs w/2min rest b/w ea

Lifting:

BB Squat: 3×12: 135×5 wu, 185×12, 195×12, 205×6
RDL 2×12: 135×12, 145×12
pushups 1xmax: 36
pullups 1xmax: 6 (my forearms were DEAD!!!)
Lyserian Lunge 1x10ea: b/w
MR Ham curls: 1×10
Calf raises: 1x20ea: b/w
MR hip abductor: 1×10

Core

[tyziskben]

tyziskben on September 9, 2005 at 3:37 am #39928

9/8/05

thur: tempo

10x100m w/50m wlk bk rest b/w ea

iso bb exer & core

[tyziskben]

tyziskben on September 10, 2005 at 2:13 am #39929

9/9/05

fri: speed

8-10 block starts and start mechanics

Found a lady who used to be a sprinter in college to help with my starts.  She seems really knowledgable!

Lifting:

Military Press 2×12: 45×5 wu, 90×12, 95×10
Lat pull down 2×12: 90×12, 100×12
SL squat 1x12ea: 20
SA bench 1x15ea: 60
MR ham curl 1×10
3 way delt 1x10ea: 10
reverse crunch 4×10: 25, 25, 25, 25
Core

[tyziskben]

tyziskben on September 11, 2005 at 3:05 am #39930

9/10/05

sat: active recovery

20min stationary bike

easy iso bb exer

[tyziskben]

tyziskben on September 12, 2005 at 9:12 pm #39931

9/12/05

mon: speed

4x15m from blocks w/1:30 rest b/w ea

6min rec

4x30m w/3min rest b/w ea

9min rec

3x25m w/3min rest b/w ea

Lifting:

Bench Press 3×10-12/pu:  135×5 wu, 165×8/4pu, 145×10/2pu, 150×8/2pu
bent over row 2×12: 95×12, 100×12
max clap pushups 2x: 26, 8
mb smash 2×12
db chest slides 2×12: 15, 15
bb shrug 2×12: 135, 135
4min legs
Core

[tyziskben]

tyziskben on September 13, 2005 at 9:05 pm #39932

9/13/05

tue: tempo

4x300m w/150m wlk bk rest b/w ea

3min walking rec

3x150m w/75m wlk rest b/w ea

iso bb exer & core

[tyziskben]

tyziskben on September 14, 2005 at 8:40 pm #39933

9/14/05

wed:speed

Today was supposed to be a hill day, but I've decided to give myself a couple days recovery then get back on it friday, and saturday with fri being the hill session planned for today and sat being low tempo. 

For lifting, I decreased my recovery time per set during the workout a bit to get my CNS a bit more involved.

Lifting:
1. Deep Squat 3×10-12: 135×5 wu, 195×12, 205×12, 215×10
2. RDL 2×12: 145, 155
3a. max pushups 2xmax: 45, 22
3b. inverted row 2xmax: 19, 16
4. Lysian lunge 1x12ea: 10
5. sl bw calf raises 1x20ea
6. MR ham curl 1×10
7. MR interior/groin extenders:1x10ea leg (Oh my god these were hard!)
Core

[tyziskben]

tyziskben on September 16, 2005 at 3:23 am #39934

9/15/05

thur: tempo

Like i said yesterday, today is going to be an off/light day. 

400m jog/skip
Dynamic stretching/warmup
Drills (couple of sets)
8x Starts w/o blocks (I'm mostly trying to get comfortable with the hand/foot positioning, and then exploding out for about 8-10m)-My legs were more fatigued than I thought, so I concentrated more on one first/powerful step and arm drive than really coming out..if that makes any sense….?)

Light! iso bb exer & core

[tyziskben]

tyziskben on September 16, 2005 at 11:35 pm #39935

9/16/05

fri: speed

Dynamic warmup/stretching

Lifting:

Military Press 2×10-12: 45×5 wu, 90×12, 100×10
Lat pull down 2×10-12: 100×12, 110×10
SL squat 1x15ea: 25
SA bench 1x15ea: R- 66/15  L-65/13, 60/2
DB row 1x15ea: 65
MR ham curl 1×12
3 way delt 1x10ea: 10
Core

[tyziskben]

tyziskben on September 20, 2005 at 8:39 pm #39936

9/17/05

Sat: active recovery

800m jog
Dynamic warmup/stretching
800m jog

Core

[tyziskben]

tyziskben on September 20, 2005 at 8:45 pm #39937

9/19/05

mon: speed

5x10m accel from wr stance w/1:30-2min rest b/w ea

6min rec

3x15m accel from wr stance w/2min rest b/w ea

8min rec

2x20m accel from wr stance w/3min rest b/w ea

Lifting:

Bench Press 2×8-10/1×6-8:  135×5 wu, 165×9/1pu, 165×8/2pu, 165×2/6pu
bent over row 2×8-10: 100×10, 105×10
max clap pushups 2x: 30, 12
mb smash 2×10: 14lb, 14lb
db chest slides 2×12: 20, 20
bb shrug 2×12: 145, 145
6min legs (holy crap this was HARD!!!!)
Core

[tyziskben]

tyziskben on September 20, 2005 at 8:46 pm #39938

9/20/05

tue: tempo

2x200m w/100m wlk bk rest b/w ea
1x400m w/200m wlk bk rest
2x200mw/100m wlk bk rest b/w ea
1x400m w/200m wlk bk rest
2x200mw/100m wlk bk rest b/w ea

2000m total volume

Core & iso bb exer

[tyziskben]

tyziskben on September 21, 2005 at 6:35 pm #39939

9/21/05

wed: speed

5x20m hill sprints w/4min rec b/w ea

3x20m hill lunges stressing exaggerated drive form 1min rest b/w ea

Lifting:

1. Deep Squat 3×8-10: 135×5 wu, 205×10, 215×5-(had to stop early because I felt some pain in my hip flexor that I strained last week)
2. RDL 2×10: 155, 175
3a. max pushups 2xmax: 50, 26
3b. inverted row 2xmax: 24, 19
4. Lysian lunge 1x12ea: 15
5. sl bw calf raises 1x20ea
6. MR ham curl 1×12
7. MR interior/groin extenders:1x10ea leg (Didn't want to aggravate the hip flexor, so I skipped these)
Core

[tyziskben]

tyziskben on September 22, 2005 at 7:14 pm #39940

9/22/05

thur: tempo

5x100m w/50m wlk bk rest b/w ea

4x75m w/20m wlk bk b/w ea

4x50m w/15m wlk bk b/w ea

Iso bb exer & core

[tyziskben]

tyziskben on September 23, 2005 at 6:36 pm #39941

9/23/05

fri: speed

speed dev/endurance

3x80m w/6min rec b/w ea

Lifting:

[tyziskben]

tyziskben on September 28, 2005 at 7:32 pm #39942

Took off monday and tuesday from running and lifting for recovery purposes, so this will be a modified half week with only running and no weights

9/28/05

wed: speed

5x20m hills w/4min recovery b/w ea

[tyziskben]

tyziskben on September 29, 2005 at 7:01 pm #39943

9/29/05

thur: extensive tempo

400m w/200m wlk bk rest
200m w/100m wlk bk rest
150m w/75m wlk bk rest

2min walking recovery

400m w/200m wlk bk rest
200m w/100m wlk bk rest
150m w/75m wlk bk rest

[tyziskben]

tyziskben on September 30, 2005 at 6:47 pm #39944

9/30/05

fri: speed

3x10m w/1:30 min rest b/w ea

3min rec

3x10m w/1:30 min rest b/w ea

5min rec

2x15m w/2:30 min rest b/w ea

6min rec

2x20m w/3:30 min rest b/w ea

[tyziskben]

tyziskben on October 3, 2005 at 8:09 pm #39945

10/1/05

Sat: active recovery

800m jog
extended drills
stationary technique work (arm swings, pull throughs)
800m jog
static stretching

[tyziskben]

tyziskben on October 3, 2005 at 8:14 pm #39946

10/3/05

Mon: speed

4x10m w/1:30 rest b/w ea

5min rec

4x15m w/2min rest b/w ea

8min rec

2x20m w/2:30 min rest b/w ea

Lifting:

Bench Press: 135×5 wu, 165×9-1pu, 170×6-2pu, 170×3-3pu
Bent over row 2×10-12: 105×12, 115×12
Clap pushups 2xmax: 31, 14
Med ball smash 2×14: 12, 12
db chest slides 2×12: 20, 20
bb shrug 2×12: 145, 155
Core

[tyziskben]

tyziskben on October 4, 2005 at 6:57 pm #39947

10/4/05

tues: tempo

2x300m w/150m wlk rest b/w ea
2x200m w/100m wlk rest b/w ea

3min rec

2x300m w/150m wlk rest b/w ea
2x200m w/100m wlk rest b/w ea

2000m total volume

Iso bb exer & core

[tyziskben]

tyziskben on October 5, 2005 at 8:33 pm #39948

10/5/05

wed: speed

3x20m sled pulls (35lb sled) w/4min rest b/w ea
3x25m sled pulls (35lb sled) w/4.5 min rest b/w ea

Lifting: Active recovery

1. Barbell Squat 135×5 wu, (1min max reps) 155×25 (hip flexor is still bothering me)
2a. max pushups 1xmax: 52
2b. inverted row 1xmax: 26
3. Lysian lunge 1x12ea: 10
4. MR ham curl 1×12
Core

[tyziskben]

tyziskben on October 7, 2005 at 3:20 am #39949

10/6/05

thur: tempo

Decided to do my tempo on the bike today to give my legs a break

5min warmup

alternating 30sec reps on settings 6 and 9 as follows:

6, 6, 9, 6, 6, 9

3min rec on setting 1

6, 6, 9, 6, 6, 9

5min cool down

iso bb exer & core

*Saw the trainer again regarding my hip flexor

[tyziskben]

tyziskben on October 7, 2005 at 8:09 pm #39950

10/7/05

fri: speed

2x60m w/6min rest b/w ea

10min rec

2x60m w/6min rest b/w ea

Lifting: Active recovery week

Extended core
MR SA chest press 1×12
abs
MR Military Press 1×12
abs
1×14 pull ups
abs
1×14 pull ups

Core

[tyziskben]

tyziskben on October 9, 2005 at 6:25 am #39951

10/8/05

saturday: active recovery

mile jog
shortened dynamic warmup
1/4 mile jog
static stretching

[tyziskben]

tyziskben on October 10, 2005 at 8:23 pm #39952

Officially started our season today.  I'll be doing a 2 week pre GPP conditioning phase with the team that will include 2 days, mon and fri of intensive tempo @ approx 1500m max total volume (75% intensity), 1 day wed,  of extensive tempo @ 1500-2000m total volume (70% intensity), and 2 days, tue and thur of intro accel work on hills.  Sat will be an active rec day and sun will be OFF.

10/10/05

mon: Intensive tempo

4x300m @75-80% w/2-3min walking rest b/w ea

Lifting:

Bench Press 3×8-10: 135×5 wu, 165×10, 170×7 3pu, 150×6 4pu (pushups)
MR Row 2x: 12, 10
Clap pushups 2x max (emphasis on height): 26, 13
MB smash 2×12: 8, 8
MR Mil prs-fly 1x12ea
DB shrugs 2×10-12: 70×12, 75×12
4min legs
Core

[tyziskben]

tyziskben on October 11, 2005 at 7:08 pm #39953

10/11/05

tuesday: intro to acc dev

2x20m hills w/4min rest b/w ea

6min rec

2x20m hills w/4min rest b/w ea

8min rec

2x20m hills w/4min rest b/w ea

isobb exer & alt core

[tyziskben]

tyziskben on October 12, 2005 at 7:24 pm #39954

10/12/05

wed: tempo

took today off from running to focus on the weight room

Lifting:
1. Barbell Squat 135×5 wu, 185×10, 205×10, 225×10
2. RDL 2×10-12: 175, 195
3a. max pushups 2xmax: 56, 29
3b. inverted row 2xmax: 19, 16
4. Lysian lunge 1x10ea: 20
5. sl calf raises 1x20ea: 10
6. MR ham curl 1×12
7. MR abductors: 1×10
Core

[tyziskben]

tyziskben on October 13, 2005 at 11:48 pm #39955

10/13/05

thur: speed

10x bleacher runs for warmup

3x20m hills w/4min rest b/w ea

10min rec

3x20m hills w/4min rest b/w ea

iso bb exer & alt core

[tyziskben]

tyziskben on October 14, 2005 at 8:50 pm #39956

10/14/05

fri: tempo

Raining so tempo was done on the bike:

5x30sec @6 resistance alt w/
5x15sec @6 resistance w/30 sec rest b/w ea rep

Lifting:

extended abs

1×12 mil press
abs
1×12 mil press
abs
1×16 pullups
abs
1×16 pullups
abs
quick feet: 4xside-4xfwd/bk
Core

[tyziskben]

tyziskben on October 16, 2005 at 12:10 am #39957

10/15/05

sat: active recovery

800m jog

jump rope in light 3min intervals

800m jog

[tyziskben]

tyziskben on October 17, 2005 at 8:03 pm #39958

10/16/05

Sun: off

off of creatine cycle

[tyziskben]

tyziskben on October 17, 2005 at 8:07 pm #39959

10/17/05

week 2 conditioning

mon: intensive tempo

6x200m @34-35sec w/100m wlk bk/rest b/w ea

1200m total volume

Lifting:

Bench Press 3×8-10: 135×5 wu, 170×9, 170×6 4pu, 170×3 5pu (pushups)
MR Row 2x: 12, 10
Clap pushups 2x max (emphasis on height): 27, 13
MB smash 2×12: 10, 10
MR Mil prs-fly 1x12ea
DB shrugs 2×10-12: 75×12, 80×12
4min legs
Core

[tyziskben]

tyziskben on October 19, 2005 at 9:13 pm #39960

10/18/05

Tues: Active recovery

[tyziskben]

tyziskben on October 19, 2005 at 9:19 pm #39961

10/19/05

wed: speed

Accel dev/hills

3x20m hills w/3min rest b/w ea

8min rec

3x20m hills w/3min rest b/w ea

8min rec

3x25m hills w/3.5min rest b/w ea

Lifting:

1. Barbell Squat 135×5 wu, 225×10, 235×1(hip flexor pain!!, added an extra set of RDL to compensate)
2. RDL 3×10-12: 185, 195, 205×8
3a. max pushups 2xmax: 60, 19
3b. inverted row 2xmax: 20, 13
4. Lysian lunge 1x10ea: 20
5. Toe taps (dorsie flexion) 1x40ea
6. MR ham curl 1×12
7. MR abductors: 1×12
Core

[tyziskben]

tyziskben on October 21, 2005 at 3:14 am #39962

10/20/05

thursday: tempo

Bike:

5min warmup

2x35sec @ lev 6 w/1min rest b/w ea
2x15sec @lev 6 w/30sec rest b/w ea

2min rec

2x35sec @ lev 6 w/1min rest b/w ea
2x15sec @lev 6 w/30sec rest b/w ea

2min rec

2x35sec @ lev 6 w/1min rest b/w ea
2x15sec @lev 6 w/30sec rest b/w ea

5min cool down

iso bb exer & core

[tyziskben]

tyziskben on October 21, 2005 at 10:39 pm #39963

10/21/05

fri: tempo/active recovery

10x15m bk-fwd runs w/25 sec rest b/w ea

2x200m @36sec pace w/2min rest b/w ea

Lifting:

extended abs

1×12 sa bench
abs
1×12 mil press
abs
1×16 pullups
abs
1×16 pullups
abs
2x30sec sl squat ea leg
abs
quick feet: 4xside-4xfwd/bk
Core

[tyziskben]

tyziskben on October 23, 2005 at 2:08 am #39964

10/22/05

Sat: Active recovery

[tyziskben]

tyziskben on October 24, 2005 at 8:19 pm #39965

10/24/05

Last week of Pre-GPP

Mon: extensive tempo

400 w/200m wlk bk rest
300 w/150m wlk bk rest
200 w/100m wlk bk rest
300 w/150m wlk bk rest
400

1600m total volume

Lifting:

Bench Press 1×8-10, 2×6-8: 135×5 wu, 170×10, 180×4 4pu, 170×4 4pu (pushups)
MR Row 2x: 10, 8
Clap pushups 2x max (emphasis on height): 27, 10
MB smash 2×13: 10, 10
MR Mil prs-fly 1x10ea
DB shrugs 2×10-12: 80×12, 85×12
6min legs 

[tyziskben]

tyziskben on October 26, 2005 at 2:24 am #39966

10/25/05

tues: off

iso bb exer & alt core

[tyziskben]

tyziskben on October 26, 2005 at 9:23 pm #39967

10/26/05

wed: speed

3x4x20m hills w/2:30min rest b/w reps & 8min rec b/w sets

Lifting:

1. Barbell Squat 135×5 wu, 185×10 extended wu, 225×10, 235×5

[tyziskben]

tyziskben on October 27, 2005 at 6:52 pm #39968

10/27/05

thurs: extensive tempo

5x100m w/50m wlk bk rest b/w ea
2x50m w/25m wlk bk rest b/w ea

150m wlk rec

5x100m w/50m wlk bk rest b/w ea
2x50m w/25m wlk bk rest b/w ea

1200m total volume

iso bb exer & alt core

[tyziskben]

tyziskben on October 28, 2005 at 7:59 pm #39969

Last Week/Day of extended GPP

10/28/05

fri: tempo

2x600m w/300m wlk rest b/w ea

1200m total volume

Lifting:

abs
mr tri
abs
1×16 pullups
abs
extended abs
abs
2x bw sl squats
abs

Core

[tyziskben]

tyziskben on October 31, 2005 at 3:49 am #39970

10/29/05

sat: active recovery

30min bike

[tyziskben]

tyziskben on October 31, 2005 at 10:10 pm #39971

Week 1 GPP

10/31/05

mon: speed

Accel dev/hills

4x20m hills w/2min rest b/w ea

8min rec

4x20m hills w/2min rest b/w ea

8min rec

4x20m hills w/2min rest b/w ea

Lifting:

Bench Press 1×8-10, 1×6-8, 1×4-6: 135×5 wu, 175×7 3pu, 175×5 3pu, 175×4 2pu (pushups)
MR Row 2x: 10, 8
Clap pushups 2x max (emphasis on height): 29, 15
MB smash 2×12: 10, 10
MR Mil prs-fly 1x10ea
DB shrugs 2×10-12: 80×12, 85×12
6min legs
Core

[tyziskben]

tyziskben on November 2, 2005 at 12:22 am #39972

11/1/05

tues: extensive tempo

3x (200m w/100m wlk bk, 150m w/75m wlk bk, 150m w/75m wlk , 200m w/1min rec b/w sets)

Iso bb exer & alt core

[tyziskben]

tyziskben on November 2, 2005 at 9:30 pm #39973

11/2/05

wed: speed

accel dev/hills

5x10m w/1:30min rest b/w reps

10min rec

5x10m w/1:30min rest b/w reps

Lifting:

1. Barbell Squat 135×5 wu, 225×8, 235×8, 240×8
2. RDL 2×8-10: 225, 230
3a. max pushups 2xmax: 60, 23
3b. inverted row 2xmax: 20, 13
4. Lysian lunge 1x12ea: 30
5. Toe taps (dorsie flexion) 1x40ea
6. MR ham curl 1×15
7. MR abductors: 1x12ea
Core

[tyziskben]

tyziskben on November 4, 2005 at 6:43 am #39974

11/3/05

thur: tempo

did 20mins on the bike alternating speeds
and
5mins rowing machine
(wanted to give my hip/shins a break)

iso bb exer & alt core

[tyziskben]

tyziskben on November 4, 2005 at 9:51 pm #39975

11/4/05

fri: speed

accel dev/hills

3x4x15m w/2min rest b/w reps & 8min rec b/w sets

Lifting:

abs
1×12 ea mr bench
abs
1×18 pullups
abs
extended abs
abs
2x bw sl squats
abs
2x25lb 30sec bi-mp-tri press
abs

Core

[tyziskben]

tyziskben on November 6, 2005 at 3:23 am #39976

11/5/05

sat: active recovery

800m warmup jog

extended drills

5x100m @70% w/50m wlk bk rest b/w ea

600m cool down

[tyziskben]

tyziskben on November 8, 2005 at 5:40 am #39977

11/7/05

GPP week 2

mon: speed

accel dev/hills

3x4x20m hills w/2min rest b/w reps & 8-10min rec b/w sets

Lifting:  Active Recovery Week

Bench Press 1×20: 135×17/3pu
MR Row 1×12
Core

[tyziskben]

tyziskben on November 9, 2005 at 4:36 am #39978

11/8/05

tues: extensive tempo

2x300m w/150m wlk bk rest b/w ea

4x250m w/130m wlk bk rest b/w ea

2min walking rec

4x150m w/75m wlk bk rest b/w ea

Total Volume= 2200m

Iso BB exer & Alt core

[tyziskben]

tyziskben on November 9, 2005 at 9:12 pm #39979

11/9/05

wed: speed

accel dev/hills

3x25m hills w/2:30 rest b/w ea

9min recovery

4x20m hills w/2min rest b/w ea

8min rec

4x20m hills w/2min rest b/w ea

Lifting:

Squats 1×20: 155×20

Core

[tyziskben]

tyziskben on November 11, 2005 at 8:25 am #39980

11/10/05

thur: extensive tempo

Today's usually a low volume extensive tempo day, but I'm sick for the first time in I don't know how many years and was so dizzy I could barely walk straight, so I ended up having to stay in bed all day.  Hopefully this is just a 24hr bug and I'll be able to do my speed day tomr'w.

[tyziskben]

tyziskben on November 12, 2005 at 1:56 am #39981

11/11/05

Fri: speed

Today would normally have been a hill day, but I'm still pretty sick, so it's not happening.  If I'm better by tomr'w, I'll replace the active recovery day with the speed day, that way I'll have a day off (sunday) between high stress CNS days.

[tyziskben]

tyziskben on November 14, 2005 at 3:47 am #39982

11/13/05

Sun

Normally my off day, but this is the first day since wednesday that I haven't been ridiculously sick.  Decided to try a light jog, and that went pretty well, so I extended it just to get my legs back under me.

1000m warm up
dynamic stretching
500m cooldown
alt core
static stretching
Hopefully I'll feel even better tomorrow morning and I can start week 3 of my GPP.

[tyziskben]

tyziskben on November 14, 2005 at 9:24 pm #39983

GPP Week 3

11/14/05

Feeling much better, still not 100%, but I decided to give it a go!

mon: speed

accel dev/hills

3x4x20m hills w/2min rest b/w reps & 10min rec b/w sets

Lifting:

Bench Press 3×10-12, 135×5 wu, 165×10/2pu, 165×6/6pu, 160×6/6pu
MR Row 2x: 12, 10
Clap pushups 2x max (emphasis on height): 26, 11
MB smash 2×14: 14, 14
MR Mil prs-fly 1x10ea
DB shrugs 2×10-12: 80×12, 80×12
Core