Chasing a NCAA DIII National Decathlon Championship

    Posted In: Training Journals

        • Participant
          brandonceddy@gmail.com on October 27, 2012 at 4:02 am #18583

          I decided to start a training journal to keep me dilligent in training and I thought it would be enjoyable. My name is Brandon Eddy. I am a junior combined event athlete at Baldwin Wallace University. My ultimate goal is to win an NCAA DIII national championship.

          My personal bests include:
          55m:6.88
          60m:7.44
          100m: 11.73
          400m: 53.89
          1000m: 2:52.42
          1500m:5:11.91
          55H: 7.89
          60H: 8.51
          110H: 15.69
          HJ: 2.02m
          LJ: 6.31m
          PV: 4.88m
          Shot: 12.13m
          Disc: 30.62m
          Jav: 48.92m
          Hep: 5065 pts
          Dec: 5998 pts

        • Participant
          brandonceddy@gmail.com on October 27, 2012 at 4:18 am #118248

          I am currently in the second week of a SPP training cycle. I went through 6 weeks of GPP that began the week of September 3rd. This weeks training looked like this…
          Monday: Dynamic WU
          Shot 20 Stands 20 Fulls all with the heavy ball
          Acceleration Development
          Resisted Runs 10 by 15m with sled plus 25lb weight
          open runs 6 by 30m
          Short bound sereis by 6
          Weight room: Floor clean 6 by 3 190 lbs
          Deep box squat 5 by 4 245 lbs
          Incline bench 4 by 6 140 lbs
          Tuesday: Dynamic WU
          Sprint Development 4 by 30 A march, A skip, A run, Straight leg bounds
          Mixed Tempo Endurance
          3 by 300m @ 48 4mr
          1 by 250m @ 31 FR
          3 by 300m @ 48 4mr
          Hurdle Mob cool down 5 by 5
          Body Builds in weight room
          Wednesday: A.M 20 min run
          P.M. 40 disc reps (12 stand, 9 halves, 19 fulls)
          General Strength Circut
          Thursday: Dynamic WU
          Sprint Development same as tuesday
          5 by stadium runs
          5 by flying 40ms 5mr
          5 by 5 hurdle hops
          High Hurdles
          3m drills 6h by 5 reps each drill
          Weight room
          Floor Snatch 6 by 3 140 lbs
          Bulgarian Squat 5 by 4 each leg 140lbs
          Bench press 6,4,2,2,2 155, 175, 185, 190, 195
          Friday: Dynamic WU
          Shot 20 stands 20 fulls all with the heavy ball
          Med ball wall series
          body builds in the weight room

        • Participant
          sprint42.com on October 27, 2012 at 7:57 am #118250

          Hey Brandon. Looking forward to watching your progression (I’m an old decathlete myself — d2 champ ’93).

          But I’d love to see some other stats too, especially:
          30m fly
          30m crouch/block
          300 or 320 time trial
          VJ
          STJ or SLJ
          Shot throws (overhead, underhand)
          Weight maxes (squat, deadlift, bench, cleans).

        • Participant
          brandonceddy@gmail.com on October 27, 2012 at 8:07 am #118251

          I have went through some of those tests. Here are some PBs.
          SLJ: 2.99m
          OHB (16lb shot): 13.36m
          Vert: 27 in
          30m crouch (hand timed): 3.85
          Clean: 235 lbs
          Bench: 215 lbs
          Squat below 90: 275
          I never tested a 300 but we usually test a 600 and it was 1:27

        • Participant
          brandonceddy@gmail.com on October 28, 2012 at 12:29 am #118257

          Extensive tempo
          200,200,300,300,200,200,300,200,200
          200s@33s 2mr
          300@50s 4mr
          I felt really smooth and it felt refreshing coming from the shot session yesterday.

        • Participant
          Matt Norquist on October 28, 2012 at 1:39 am #118264

          Good luck, Brandon. Based on your PBs, you have a lot of dormant potential – esp in Discus, 400, 1500, and 110h.

          I think 6600+ is very doable for you this year.

        • Participant
          brandonceddy@gmail.com on October 28, 2012 at 2:03 am #118265

          Thanks Matt. I defiantly agree. The 110H, 400, 1500, and disc PB’s were from my freshman year. I had my appendix removed last spring so I got a redshirt and couldn’t comp the outdoor season last year. I think I will see some big gains in those events this year especially since I put a lot of time and focus on them over the summer and just by having 2 years to physically mature since my freshman year.

        • Participant
          David Woods on October 29, 2012 at 8:33 am #118270

          I look forward to seeing your progression and improvements.

        • Participant
          brandonceddy@gmail.com on October 30, 2012 at 8:35 am #118273

          Dynamic WU
          Resisted Runs 5 by 15m with sled+25lbs
          5 by 25m with sled+15lbs
          Standing Long, Triple Long, Standing Triple, Double Double all by 8 each
          Shot Put 10 stands 10 wheels 20 fulls
          stands and wheels with 18lb fulls with comp weight
          Weights
          6 by 2 Powerclean all 195 except last set 185
          5 by 3 Deep box squat 255
          6 by 4 incline bench 145
          Static Strech Cool Down

        • Participant
          brandonceddy@gmail.com on October 31, 2012 at 8:40 am #118276

          Dynamic WU
          3 by broken 600 (450 1mr 150 6mr) I went through the quarter around 66 then held on for the 50. The 150s were full tilt.
          Hurdle Mobs 5 by 5

          I received some news today from the college today. There was illegal use of money for athletes fiancial aid. The school posted a band on all post season activity for a year. I think I am going to just compete unattached this year so I don’t burn a year of eligibility with no chance at NCAA’s.

        • Participant
          Eric Broadbent on November 1, 2012 at 12:06 am #118279

          Gluck dude! Will be checking in on this. Go get it!

        • Participant
          Shane Stadtmueller on November 1, 2012 at 4:03 am #118282

          That is unfortunate to hear about the university NCAA infractions. I, too, and a NCAA DIII Hept/Decathlete. I attend Alfred University up in NY. I kept a log here for a short period of time but fell off track over the course of the seasons.

          Looking over your numbers I see that we are closely aligned in some events, but you have a great advantage in the events I seek to improve in (i.e. HJ, PV, and hurdles). It is very interesting to see your training techniques and perhaps we can share training/competition experiences and tips.

          Best of luck competing Un-attached, it really is too bad about the ban.

          -Shane S.

        • Participant
          brandonceddy@gmail.com on November 1, 2012 at 4:25 am #118283

          Eric, Thank you and thanks for showing that the underdog can be successful.
          Shane, It is a shame but on the positive note ill be a year older and a year more developed when I use that eligibility up. I would love to collaborate and bounce ideas off each other. I think that would be beneficial for the both of us.

          15 min run
          GSC 45sec on 15 off going through 10 exercise
          I’m about to split some wood for this winter. I don’t know if it is going to be beneficial for training but at-least it will help me relieve some frustrations.

        • Participant
          Shane Stadtmueller on November 1, 2012 at 4:59 am #118284

          That is definitely a great way to look at it. Do you plan on staying at Baldwin Wallace after this year? I know that eligibility can be a shady area when it comes down to it. Hopefully it won’t be a problem for you but I’ve heard that you have 5 years to complete your eligibility but must complete it at the school you started (don’t quote me but I think that is the case).

        • Participant
          brandonceddy@gmail.com on November 2, 2012 at 6:59 am #118290

          Dynamic WU
          6 SFS 20-20-20
          5 by 5 hurdle hops 36in
          5 by each exersise over 6 hurdles 3m drill
          Skiping lead leg, Skiping tral leg, Running lead leg, Running trail leg, Over top
          Weight Room
          Snatch 6 by 2 @ 140
          Bulgarian Squat 5 by 3 each leg @ 145
          Bench press 6,4,2,2,2 @ 155,175,185,190,195
          Static strech cool down

        • Participant
          brandonceddy@gmail.com on November 2, 2012 at 7:04 am #118291

          Shane, I am going to stay at Baldwin Wallace. I will save that ellgibility for that 5th year because I will be there anyways. I think you can transfer D3 to D3 but I think if you either go D3 to D1 or D1 to D3 you might have to sit out.

        • Participant
          brandonceddy@gmail.com on November 3, 2012 at 9:10 am #118298

          Shot Put
          10 Stands, 10 Wheels, 20 fulls all with 18 lb shot
          Med ball wall series 3 by 10
          Body build

        • Participant
          David Woods on November 3, 2012 at 12:06 pm #118300

          Forgive me, what is “body build” in the context of being a multieventer?

        • Participant
          brandonceddy@gmail.com on November 3, 2012 at 10:37 pm #118302

          Its lifts 3 by 10. Some include snatch squat, lunges, glute hams, pull ups, military press, and dumbbell shoulder raises. I use it for endocrine response to help recovery.

        • Participant
          brandonceddy@gmail.com on November 3, 2012 at 10:38 pm #118303

          Uphill Tempo
          200,200,300,300,200,200,300,300,200,200
          rest walk down. 200s @ 35 300s @ 60

        • Participant
          Matt Norquist on November 6, 2012 at 8:01 am #118313

          That’s some serious running volume!

        • Participant
          brandonceddy@gmail.com on November 6, 2012 at 1:43 pm #118324

          Dynamic WU
          Acceleration Development
          5 by 15m with sled+25lbs
          5 by 25m with sled+15lbs
          6 by 30m open from blocks
          Short Bounds
          8 by standing long jump, triple long, standing triple, double double
          Shot Put
          10 stands
          10 wheels
          20 fulls
          all with 18lb shot
          Weight Room
          Power Clean 6 by 2 @ 200
          Deep Box Squat 5 by 3 @ 265
          Incline Bench 6 by 4 @ 150

        • Participant
          brandonceddy@gmail.com on November 6, 2012 at 1:45 pm #118325

          I agree Matt. It is a lot of volume. I think that I am leaving a lot of points on the table in the quarter mile. Do you think that it is too much volume?

        • Participant
          brandonceddy@gmail.com on November 7, 2012 at 10:56 am #118332

          Dynamic WU
          Intensive Tempo
          200,400,300,500,100 1min rest for every 100m
          @ 29, 64, 47, 79, 14
          Extensive tempo cool down
          2,1,2 Hip mob 5 by 5 2,1,2 rest double running time
          200s @ 32 100s @ 16
          Body Build

        • Participant
          sprint42.com on November 7, 2012 at 3:02 pm #118336

          Definitely agree this is a lot of volume…and the intensity is on the low side imho. If you think you’re leaving a lot of points in the quarter, you might consider upping the intensity. Running 29′ 200 and 14′ 100 aren’t really going to making you run sub-50.

          Just today, SpeedEndurance.com (https://speedendurance.com/2012/11/06/400-meter-training-workouts-annual-plan/) put up a bunch of links to 400m training plans. Check them out. I personally like the Tommy Smith (https://speedendurance.com/2007/06/20/bud-winter-sprint-program-for-tommie-smith/) approach and like the write up from Ken Jakalski (https://speedendurance.com/2007/07/04/400-meter-training-from-supertraining/).

          Good luck.

        • Participant
          David Woods on November 8, 2012 at 9:10 am #118345

          I’ll agree the volume is probably too high. I don’t know that the intensity is too low for early in the GPP phase. If you’re not feeling challenged or find yourself easily hitting the times you post and those were the goals, then modify it to something faster. A couple months from now when you move to SPP your runs should be MUCH more intense and you’ll have a better feel for what you should be running for times in any given workout.

          Are you still at a point where you’re feeling yourself out to gauge your capabilities for both speed and speed endurance?

        • Participant
          brandonceddy@gmail.com on November 8, 2012 at 11:06 am #118347

          Dynamic WU
          Discus
          10 stands, 10 halves, 20 fulls
          Pole vault
          Some straigt pole work
          15 5 left vaults
          General Strength Circut

        • Participant
          brandonceddy@gmail.com on November 8, 2012 at 11:08 am #118348

          I feel like I am hitting those times pretty easy. I just run what my coach tells me. I think in two weeks when I get out of this cycle I will start picking up the pace on the runs.

        • Participant
          brandonceddy@gmail.com on November 9, 2012 at 10:26 am #118356

          AM Weight Room
          Snatch 6 by 2 @ 145
          Bulgarian Squat 5 by 3 @ 155
          Bench 6,4,2,2,2 @ 155,175,185,190,195

          PM Track
          Dynamic WU
          SFS 20-20-20 by 4
          Hurdle Hops 5 by 5 @ 36in
          3m drill 5 by 5 hurdles each exersice
          5 by 5 hurdles cheated 30cm @ 39 in 5mr

        • Participant
          brandonceddy@gmail.com on November 10, 2012 at 5:51 am #118361

          Dynamic WU
          Shot
          15 stands 15 kneels all with 18lb shot
          3 by 20m out of blocks
          2 by 55m out of blocks

        • Participant
          Matt Norquist on November 11, 2012 at 1:08 am #118369

          I agree Matt. It is a lot of volume. I think that I am leaving a lot of points on the table in the quarter mile. Do you think that it is too much volume?

          The pace looks more like Ext Tempo than Intensive.

          Thus, that kind of volume is not a big deal.

          I’d like to see 1 day a week at faster stuff – IE, what I’m doing today – 3×100, 3×120, 3×150 at 400m goal pace with walk back recovery. Gradually extending run distance to 300s+ by spring.

        • Participant
          brandonceddy@gmail.com on November 11, 2012 at 9:08 am #118379

          5 by 300m up hill all around 53s 8mr

        • Participant
          brandonceddy@gmail.com on November 11, 2012 at 11:36 am #118384

          [quote author="brandonceddy@gmail.com" date="1352189744"]I agree Matt. It is a lot of volume. I think that I am leaving a lot of points on the table in the quarter mile. Do you think that it is too much volume?

          The pace looks more like Ext Tempo than Intensive.

          Thus, that kind of volume is not a big deal.

          I’d like to see 1 day a week at faster stuff – IE, what I’m doing today – 3×100, 3×120, 3×150 at 400m goal pace with walk back recovery. Gradually extending run distance to 300s+ by spring.[/quote]

          I will talk to my coach about it. I believe I will be getting into that kinda stuff in a few weeks.

        • Participant
          brandonceddy@gmail.com on November 13, 2012 at 11:31 am #118406

          Dynamic WU
          Acceleration Development
          4 by 15m with sled plus 25lbs
          4 by 25m with sled plus 15lbs
          4 by 40m open out of blocks with reaction
          Shot Put
          5 stands
          5 wheels
          10 fulls
          all with 18lb shot
          Weight Room
          Power Clean 3 by 2 @200
          Deep Box Squat 3 by 3 @ 265
          Incline Bench 3 by 4 @ 155

        • Participant
          brandonceddy@gmail.com on November 14, 2012 at 11:38 am #118423

          AM Vault Session
          Dynamic WU
          some plant drills
          about 15 jumps from short
          PM
          Dynamic WU
          500,450,400,350,300 with 5,4,3,2 min rest
          1:25, 1:12, 1:03, 55, 44
          Hip Mobs
          Body Builds

        • Participant
          brandonceddy@gmail.com on November 15, 2012 at 10:51 am #118430

          Dynamic WU
          General Strength Circut

        • Participant
          brandonceddy@gmail.com on November 16, 2012 at 10:32 am #118444

          AM: Vaults from full bungie at 4.80
          PM:Dynamic WU
          SPF 30-30-30 by 4
          hurdle hops@ 36in 5 by 5
          Long Jump
          Run Run Jump 5 by 5 contacts last into sand
          Short Run Jumps
          10 5 left approach
          Weight Room
          Snatch 3 by 2 @ 145
          Bulgarian Squat 3 by 3 @ 155
          Bench Press 3 by 2 @ 190,195,195

        • Participant
          brandonceddy@gmail.com on November 17, 2012 at 12:43 pm #118455

          Dynamic WU
          Shot Put
          Mock Meet
          12.25m and foul 12.57m
          Body Builds

        • Participant
          brandonceddy@gmail.com on November 18, 2012 at 2:41 am #118461

          Dynamic WU
          Hurdles
          3 by 1 hurdle
          2 by 2 hurdles
          1 by 3 hurdles

        • Participant
          brandonceddy@gmail.com on November 20, 2012 at 1:29 pm #118496

          Dynamic WU
          3m drill hurdle 5 by 5
          3 by 30m accels out of blocks
          6 by 3 hurdles cheated 30cm sprint through the finish
          WeightRoom
          Power Clean 3 by 2 @205
          Deep Box Squat 3 by 3 @ 265
          Incline Bench 3 by 4 @ 155

        • Participant
          brandonceddy@gmail.com on November 21, 2012 at 8:42 am #118501

          Dynamic WU
          Short run vaults
          3 by 2 by 200m 1 min between 2’s 6 between sets all around 26-27 sec
          Hurdle Mobs 5 by 5

        • Participant
          brandonceddy@gmail.com on November 22, 2012 at 6:04 am #118519

          Dynamic WU
          SFS 20-20-20 by 4
          5 by 5 hurdle hops @ 36in
          3 by 40m,60m,40m 45s between reps 5m between sets
          Weight Room
          Bench 3 by 2 @ 190,195,200
          Bulgarian Squat 3 by 3 @ 50lb dbs

        • Participant
          brandonceddy@gmail.com on November 24, 2012 at 4:16 am #118558

          Shot Put
          5 stands 5 wheels 10 fulls

        • Participant
          brandonceddy@gmail.com on November 25, 2012 at 6:36 am #118591

          Dynamic WU
          HIgh jump approach work

        • Participant
          brandonceddy@gmail.com on November 27, 2012 at 11:59 am #118624

          Dynamic WU
          Long Jump
          5 by 5 contacts run run jump
          5 by 3 contacts run run run run jump
          4 full approaches without take off
          6 full jumps
          3 by 30m out of blocks
          6 by 3 hurdles
          Weight room
          Hang clean 3 by 2 @205
          Bench Press 3 by 2 @ 190,195,200

          I think I am going to compete in an early bird heptathlon next weekend. I am excited to see what happens.

        • Participant
          Shane Stadtmueller on November 27, 2012 at 3:18 pm #118628

          Best of luck, man! Make sure let post results.

        • Participant
          brandonceddy@gmail.com on November 28, 2012 at 9:53 am #118637

          AM Short run pole vault
          PM 3 broken 600s 400m @66 1min rest 200@ 27 8min rest
          Hurdle Mobs 5 by 5 cool down

        • Participant
          brandonceddy@gmail.com on November 29, 2012 at 11:26 am #118649

          Shot Put 10 stands 10 wheels 20 fulls

        • Participant
          brandonceddy@gmail.com on November 30, 2012 at 10:38 am #118664

          AM Highjump about 10 attempts at various heights
          PM Dynamic WU
          4 by 20-20-20 SFS
          3 by 250m @33s 5 min rest

        • Participant
          brandonceddy@gmail.com on December 1, 2012 at 9:50 am #118680

          Dynamic Warm Up
          3 by 30m accels
          10 OHB
          10 Foward between

          Im going through a lj,sp,hj mock meet tomorro morning

        • Participant
          brandonceddy@gmail.com on December 2, 2012 at 4:56 am #118684

          Dynamic Warm Up
          LJ 6.50 did some drills before
          Shot 12.50 thew the 14lb 10-15 reps after
          HJ 6’4 missed 6’6

        • Participant
          Matt Norquist on December 2, 2012 at 9:01 am #118687

          Dynamic Warm Up
          LJ 6.50 did some drills before
          Shot 12.50 thew the 14lb 10-15 reps after
          HJ 6’4 missed 6’6

          That’s a nice solid session. Was this competition style – with other athletes, or just you on your own.

        • Participant
          brandonceddy@gmail.com on December 2, 2012 at 10:31 am #118690

          It was run like it would be in a combined event took 30min between events but it was just my coach and myself.

        • Participant
          Roswell on December 2, 2012 at 1:04 pm #118692

          Dynamic WU
          Hurdles
          3 by 1 hurdle
          2 by 2 hurdles
          1 by 3 hurdles

          What distance/heights are you working with?

          Also some performance videos would be helpful for analysis in general, especially in the more technical events.

        • Participant
          brandonceddy@gmail.com on December 3, 2012 at 2:21 pm #118700

          I was working with reglar distance and at 42 inches. I will try to film and upload my next hurdle practice and show you. One problem I have been having is hitting the hurdle with the lead leg hamstring on the way up. do you have any idea what could cause this?

        • Participant
          Roswell on December 3, 2012 at 3:38 pm #118702

          Hamstring on the way up? I can’t really imagine that happening, over the top or on the way down maybe, but going up with your lead leg? I dunno I’d have to see a video just to understand what you mean lol

        • Participant
          Matt Norquist on December 4, 2012 at 2:51 am #118704

          Means you’re running with low hips and sitting back into the hurdle. Work on tall hips and leading with knee.

        • Participant
          brandonceddy@gmail.com on December 4, 2012 at 11:05 am #118709

          Thats what I thought it might have been. Thanks Matt. I see this happening sometime at the long jump take off also.

          Dynamic Warm Up
          Hurdles
          3 by 4 hurdles
          Long jump
          4 full approaches
          4 full jumps

        • Participant
          brandonceddy@gmail.com on December 5, 2012 at 1:30 pm #118733

          AM Pole vault
          about 6 full jumps
          PM 700m @2:00 1 min rest 300m @49s

        • Participant
          brandonceddy@gmail.com on December 6, 2012 at 3:25 pm #118737

          Shot Put
          2 stands 13 fulls with comp 5 fulls with 14lber

        • Participant
          brandonceddy@gmail.com on December 7, 2012 at 4:57 am #118740

          Active Rest today
          Prime tomorrow
          Compete Saturday Sunday

        • Participant
          brandonceddy@gmail.com on December 9, 2012 at 10:46 am #118755

          Day One
          55m 6.82
          LJ 6.59
          Shot 11.88
          HJ 1.98

        • Participant
          Matt Norquist on December 9, 2012 at 11:11 am #118757

          Day One
          55m 6.82
          LJ 6.59
          Shot 11.88
          HJ 1.98

          Great first day! Think 5k is possible?

        • Participant
          brandonceddy@gmail.com on December 9, 2012 at 11:32 am #118759

          Thanks Matt. I think so I just need to stay consistent on day 2.

        • Participant
          Roswell on December 9, 2012 at 12:37 pm #118761

          Day One
          55m 6.82
          LJ 6.59
          Shot 11.88
          HJ 1.98

          2 PRs right? Awesome congrats! Good luck on day 2

        • Participant
          brandonceddy@gmail.com on December 10, 2012 at 8:39 am #118764

          Yes two prs on day 1
          Day 2
          55H 8.02
          PV 4.54
          1000m 2:58.xx
          5141 total
          I think I could of done a lot better on day 2. I will keep working and see what we can do the next one in Early February.

        • Participant
          Eric Broadbent on December 11, 2012 at 3:17 am #118770

          Nice work Brandon! Lot’s of points to be had in that 1k. Isn’t it like 10 points a second or something? That’s incentive to shave off some time there, but still man that is a great opener.

        • Participant
          brandonceddy@gmail.com on December 11, 2012 at 10:19 am #118774

          Thanks Eric. I agree I think I can drop my 1000 time.
          Today I just stretched and foam rolled

        • Participant
          GiveYourBest on December 12, 2012 at 5:07 am #118777

          Congrats for your PRs!

        • Participant
          Matt Norquist on December 12, 2012 at 1:21 pm #118781

          Great work dude. Seems like 5500 is within reason, actually.

          Keep it up.

        • Participant
          Josh Hurlebaus on December 12, 2012 at 4:30 pm #118782

          Definitely some good work man! Congrats!

        • Participant
          brandonceddy@gmail.com on December 13, 2012 at 10:17 am #118788

          Thanks guys.
          Today I jogged a mile and did some general strength. I have finals this week so its been occupying my time but I hope to pick it up soon.

        • Participant
          brandonceddy@gmail.com on December 14, 2012 at 8:31 am #118790

          General Strength Circut

        • Participant
          brandonceddy@gmail.com on December 18, 2012 at 7:00 am #118813

          Dynamic Warmup
          8 by 40m out of blocks
          4 by 4 hurdles cheated 30cm @39in lead leg only
          Weight room
          Hang Clean
          2 by 5 @ 205
          Split Squat
          4 by 4 @ 185
          Bench Press
          4 by 6 @ 155,155,165,165

        • Participant
          Eric Broadbent on December 19, 2012 at 3:23 am #118805

          were you going over the hurdles along the side is that why it says lead leg only?

        • Participant
          brandonceddy@gmail.com on December 19, 2012 at 5:45 pm #118775

          Yes I was kinda going over half of the hurdle. Focusing on high hips and leading with the knee.
          Dynamic Warmup
          3 by 600 @ 1:42,1:45,1:48 4 min rest
          Body Builds

        • Participant
          brandonceddy@gmail.com on December 20, 2012 at 5:38 pm #118815

          20 min run

        • Participant
          brandonceddy@gmail.com on December 21, 2012 at 5:45 pm #118823

          Dynamic Warm Up

          10 full lj approaches
          5 by 2 Hang Snatch@135
          4 by 4 split squat @185
          4 by 6 push press @ 135

        • Participant
          brandonceddy@gmail.com on December 22, 2012 at 2:11 pm #118830

          Dynamic Warm up
          3 by (30-40-50-40-30) 30s between reps 6 min between sets

        • Participant
          brandonceddy@gmail.com on December 23, 2012 at 4:52 am #118831

          Shot Put 10 stands 20 fulls

        • Participant
          brandonceddy@gmail.com on December 27, 2012 at 4:02 pm #118851

          Split Squat 4 x4 @ 185,185,205,225
          Bench 6,4,2,2 @ 155,175,185,185

        • Participant
          brandonceddy@gmail.com on December 29, 2012 at 10:12 am #118867

          Yesterday I did a inplace jump circut
          Today I bodybuilt and cross country skied

        • Participant
          brandonceddy@gmail.com on January 10, 2013 at 3:41 pm #118941

          I haven’t really posted in a while. I have been on winter break for school and had limited use of facilities. I used this time as a time to “play” with training. I would experiment with different kinds of training. There was no set plan for training. I would go do what I felt like I wanted to do and what my body wanted me to do. For instance on a day I was supposed to do some speed work I did tempo work instead because its what I thought was the most enjoyable at the time and it felt like its what my body wanted me to do. This was a very refreshing time for both my body and mind. I am going to start posting agian to get back into the grind. I will be competing in early Febuary in my next hep.
          Dynamic Warm Up
          Shot Put 40 throws
          I have been experimenting with differnet throw variations. One example is I have been doing standing throws with my back foot on a 6 in box. This seems to help with weight transfer and using the lower body efficiently. Also I have been doing glide, glide, throw. This seems to help me move the shot through the circle better through the glide. I dont know the scientific data of all this but it just feels good and was a nice change of pace.
          In place jump circut 30s to 15s work to rest ration with 8 different exersises.

        • Participant
          brandonceddy@gmail.com on January 12, 2013 at 2:51 pm #118947

          1/10
          Dynamic WU
          3 by 20-20-20 sfs
          4 by flying 40
          6 by 5 hurdles at 8.5m circultors
          Hang Clean @ 165 4 by 3 by 2 45s between 3s and 3 min between sets
          Push Press @ 115 2 by 5 by 3 30s betwwen 3s and 2 min between sets
          My coach said this was called clustering. I don’t know much about this
          1/11
          General Strength Circut

        • Participant
          brandonceddy@gmail.com on January 13, 2013 at 11:45 am #118959

          Dynamic WU
          3 by 500 @ 1:30 5 min rest
          1 by 400 @ 60

        • Participant
          brandonceddy@gmail.com on January 15, 2013 at 11:03 am #118981

          Dynamic WU
          Short Bounds 4 by 8
          5 by 20m with 45lb sled
          2 by 40 open sled
          3 by 30 with 25lb sled
          2 by 40 open sled
          Hurdle 2m and 3m drill
          Hang Clean 4 by 3 by 2 @ 165 45s between 2s 3 min between sets
          Push Press 2 by 5 by 3 @ 115 30s between 3s 3 min between sets

        • Participant
          brandonceddy@gmail.com on January 20, 2013 at 5:52 am #119020

          Tudesday
          Dynamic Warm Up
          2 by (80,40,40,40,40,80) 20 sec between reps 6 min between sets
          Wednsday
          Active Rest
          Thursday
          Prime
          Friday Meet
          HJ 2.09m
          55H 7.98
          pv 4.70m

        • Participant
          Matt Norquist on January 20, 2013 at 8:38 am #119023

          That’s a solid HJ and HH early in the year. Nice work.

          I gotta say, I see no reason you can’t get to a 7k+ number this season. Indoors appears a little stronger for you, but your HH indicate that you could/should be running the 100m quite a bit faster.

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