Daddy cool test his limits

    Posted In: Training Journals

        • Participant
          Daddy cool on March 17, 2012 at 7:54 pm #18241

          Hey!

          I`am 28 years old sprinter. I stop serius training at august 2010. Have been training 2 times in week 2011. I start training again at December 2011. My project is training hard for sommer 2012. I have goal are to run 400m under 49.00. I´am going to write training journal here hoping to get feedback you guys. I have three boys at 6,3 years old and one at 6 moth. I´am working in lokal track and field club.

          My records is:

          60m: 7.00 indoor/6.97 outdoor
          100m: 10.84
          200m: 21.82
          400m: 50.19

        • Participant
          Daddy cool on March 17, 2012 at 8:08 pm #115499

          Competition 29.2:

          60m: 7.10
          100m: 11.25

          3.3
          Recovery
          2×5 min running 70% ´walk 100m
          5x50m

          4.3
          Seagrave warm up
          6x40m
          Speed endurance
          3x200m (27,1, 26,5, 25,4) ´5min

          5.3
          Rest

          6.3
          Lifting 6×6
          Squat atg, hang clean, barbell hip thrust, jerk

          7.3
          6x40m
          Tempo 75% 8x200m´ walk

          8.3
          Rest

          9.3
          Lifting
          6×6
          x-squat, jerk, vicau
          5x50m kontrast

          10.3
          Speed indurance
          4x300m (ins-out) ´5 (45sek)

          11.3
          Gymnastik

          12.3
          Seagrave warm up
          5x40m
          top end speed
          2x 100m ´6 + 2x 120m ´92% (10,9/13,4)
          Plyometrics

          13.3
          Lifting 6×6
          Squat atg (60-120kg), Clean steps to bench(50kg), barbell hip thrust (80kg), jerk 4×6
          Hurdle hops

          14.3
          AM
          8x200m (35s)´walk

          PM:
          Dynamic warm up
          20x block start
          Flying 30m (90/95/97%)

          3.05, 3,03, 2,98)

          15.3
          Core work

          16.3
          Lifting 6×6
          x-squat (40-120kg), snatch (30-60kg), rdl´s (100-140kg), jerk 2×4 (50kg)

        • Participant
          Daddy cool on March 18, 2012 at 2:16 am #115508

          Todays training session:

          200m (26,4), 400m (56,0), 200m (25,0)´6 recovery.

          I was thinking abbout to run one more 400m, but was too tired.

        • Participant
          Daddy cool on March 19, 2012 at 8:54 pm #115545

          Gymnastik 90min yesterday

          Here is beginners video to do pull ups. (inspired by Josh)

          https://www.youtube.com/watch?v=Yxt5jX9cefI

        • Participant
          Daddy cool on March 29, 2012 at 5:20 am #115701

          20.3 Sick

          21.3 Sick

          22.3 sick

          23.3 sick

          24.3
          Lifting 3 reps
          X-squat (80, 90, 100,110, 120kg)
          Clean (80,90,100,100,90kg)
          Jerk (40kg)

          25.3
          Speed

          Hip mobility
          4x60m (7,2)´4
          Core work

          26.3
          Recovery

          10min jogging
          8x170m upphills (26-28) walk rest

          27.3
          Speed

          2x90m ´6 (10,1 and 10,0)
          2x110m ´8 (12,2 and 12,3)
          1x130m (13,8)

          28.3

          Lifting: 3 reps

          Squat atg (60,80,100, 110, 120,130, 110kg)
          Snatch (40,50,60,60,70,80kg)
          Pull ups

          6x30m running

          First training camp in coming weekend:

          Test 2x300m 100% ´15
          Test flying 30m
          Clean 1 @ 100%

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