Danny Tutskey’s Masters Training Journal 2011/12

    Posted In: Masters Track & Field

        • Participant
          Danny Tutskey on August 2, 2011 at 9:52 am #17718

          Age: 31 (32 on September 3)
          Weight: 163 lbs
          Height: 5’3″
          Post 30 years old PB
          55m: 6.38
          100m: 10.74

          I live and train in Naperville, IL. I train at either North Central Colleges indoor and outdoor track and Benedictine University’s outdoor track. I thought since I am now competing at Masters Meets that this thread could use a boost since it’s not used very often.

          By now you all know that I had ACL Reconstructive Surgery on December 17, 2010. My goal when I returned was to break 11.00. I did achieve that goal and believe that I can run in the 10.60’s.

          Progression of Times Post Surgically

          May 13 – 11.18
          May 20 – 11.03
          June 12 – 11.00
          June 26 – 10.92
          July 10 – 10.77
          July 29 – 10.92 (prelim, shut down between 80-90m)
          July 30 – 10.74

          Current Lifting Bests Post Surgically
          I did not max out during my season. I had a few weeks of self testing and I progressed to the following numbers.

          Power Clean – 230
          Power Snatch – 175
          Bench Press – 275
          Back Squat – 385

          2012 Plan
          I am starting to work some things out for my off season and progression into my regular season. I haven’t set a date for training to begin, but I am nearing that. I am going through my workouts and looking at things that I felt worked very well for me and things that didn’t work so well. I do think that I benefited from days off throughout the week. I don’t think my body can handle training everyday and if I can benefit from a recovery day vs. a tempo recovery I’ll take the day off.

          2012 Goals
          Win the USATF Masters 30-34 y/o 60m Dash
          Repeat as USATF Masters 30-34 y/0 100m Dash
          55m: Break 6.40
          60m: 6.85
          200m: 22.80
          100m: 10.69
          200m: 22.20

        • Participant
          Danny Tutskey on August 2, 2011 at 10:02 am #109604

          A few things I am going to focus on over the upcoming month or two is an increase in flexibility and the development of functional strength. I know over the years I will slow down, however I feel I can delay the onset of it be increasing my functional strength, eating well and developing better flexibility. I am going to enroll in a hot yoga class to increase my flexibility. The class will be a 30 day class and should give me a base for development to continue through the season. Overall, I think this will improve many facets of my training and competition.

        • Participant
          Josh Hurlebaus on August 2, 2011 at 3:22 pm #109607

          Atta boy, way to kick some ass this weekend!

        • Participant
          Blivit on August 3, 2011 at 12:02 am #109612

          Nice, another masters athlete…and near the same age too.

          I also compete in masters 30-34 (I’m 32) and am very interested in your training. My times many many years ago were near yours but now not so much. I really want to get back down but am not having much luck. I am a 200/400 runner. I took 11 years off from running which I am sure is what slowed me down. 2 years ago is when I started back up, tried to do too much and was left with 3 hamstring pulls. Backed off last year and didn’t have the injuries but still had not gained much speed or fitness wise.

          I too learned that my body could not handle training every day. What sort of schedule do you follow?

        • Participant
          Danny Tutskey on August 3, 2011 at 3:28 am #109613

          Atta boy, way to kick some ass this weekend!

          I kind of got the bug again. I had a lot of fun training and competing. I wish this season wasn’t over.

        • Participant
          Danny Tutskey on August 3, 2011 at 3:30 am #109614

          Nice, another masters athlete…and near the same age too.

          I also compete in masters 30-34 (I’m 32) and am very interested in your training. My times many many years ago were near yours but now not so much. I really want to get back down but am not having much luck. I am a 200/400 runner. I took 11 years off from running which I am sure is what slowed me down. 2 years ago is when I started back up, tried to do too much and was left with 3 hamstring pulls. Backed off last year and didn’t have the injuries but still had not gained much speed or fitness wise.

          I too learned that my body could not handle training every day. What sort of schedule do you follow?

          During my gpp (10 weeks) I trained pretty much everyday (M-F). Once I got into early, main and championship phase I mainly trained a combination of Monday, Tuesday, Thursday or Monday Tuesday, Friday or Tuesday, Wednesday, Saturday. Generally Monday was an Acc. Development day, Tuesday was SE and Friday was Max V.

        • Participant
          Danny Tutskey on August 29, 2011 at 11:40 am #110267

          I have set up 5 weeks of training that I am going to do prior the start of my gpp workouts in October. I’m trying something a little different from what I normally do. I doing high rep exercises on Monday, Wednesday, Thursday, Saturday lifting workouts. I’ve decided to include warm ups, specific warm ups, basic strength and strength endurance on Mondays. Tuesday will be a recovery/warm up. Wednesday will include dynamic warm up, specific warm up, strength, and injury prevention. Thursday will have Dynamic Warm up, Specific warm up, basic strength, midsection and work capacity. Friday will inlude another off day. Saturday Warm up and strengrh components.

        • Participant
          Danny Tutskey on August 30, 2011 at 2:22 pm #110300

          Monday, August 29, 2011

          Day 1, Week 1 – Lifting

          10′ Dynamic Warm up
          Specific Warm up

          3 x 10 OH Squat
          3 x 10 Back Squat
          3 x 10 Bulgarian Squat
          3 x 10 Push Press

          Strength Endurance
          2 x 40y Marching RDL

        • Participant
          Christopher Glaeser on August 31, 2011 at 2:53 am #110307

          By now you all know that I had ACL Reconstructive Surgery on December 17, 2010. My goal when I returned was to break 11.00. I did achieve that goal and believe that I can run in the 10.60’s.

          Yes, believe it. Athletes can and do come back from knee surgery.

          Best,
          Christopher

        • Participant
          Danny Tutskey on September 2, 2011 at 2:34 pm #110389

          Tuesday, August 30, 2011

          Day 2, Week 1

          10′ Dynamic Warm up
          Specific Warm up

        • Participant
          Danny Tutskey on September 2, 2011 at 2:41 pm #110390

          Wednesday, August 31, 2011

          Day 3, Week 1 – Lifting

          10′ Dynamic Warm up
          Specific Warm up

          3 x 20 KB Swing
          3 x 10 Clean Deadlift
          3 x 10 Glute/Ham Raise
          3 x Max Pull Ups

          Injury Prevention
          Neck Circuit 3 x 30s
          3 x 10ea Lateral Band Walks

          Work Capacity
          Tabata Swing 20 seconds hard 10 Easy X 4 min

        • Participant
          Danny Tutskey on September 2, 2011 at 2:44 pm #110391

          Thursday, September 1, 2011

          Day 4, Week 1 – Lifting

          10′ Dynamic Warm up
          Specific Warm up

          3 x 10 OH Squat
          3 x 10 Squat
          3 x 10 Shoulder Press
          3 x 10 Dips

          Mid Section
          3 x Max Kip Ups
          3 x 15 Back Ext

          Work Capacity
          Tabata Squat 20 seconds hard 10 Easy X 4 min

        • Participant
          Danny Tutskey on September 7, 2011 at 10:19 pm #110552

          Friday, September 2, 2011

          Day 5, Week 1 – Off Day

        • Participant
          Danny Tutskey on September 7, 2011 at 10:21 pm #110553

          Saturday, September 3, 2011

          Day 6, Week 1 – Lifting

          10′ Dynamic Warm up
          Specific Warm up

          3 x 10 Clean Pull From Knee
          3 x 10 RDL
          3 x Max Chin Ups
          3 x 10 Hammer Curl

        • Participant
          Danny Tutskey on September 7, 2011 at 10:21 pm #110554

          Sunday, September 4, 2011

          Day 7, Week 1 – Cross Training

          20′ Dynamic Warm up
          Specific Warm up

          8:25 AM Flag Football Game 8v8

        • Participant
          Danny Tutskey on September 7, 2011 at 10:23 pm #110555

          Monday, September 5, 2011

          Day 1, Week 2 – Lifting

          10′ Dynamic Warm up
          Specific Warm up

          3 x 10 OH Squat
          3 x 10 Back Squat
          3 x 10 Bulgarian Squat
          3 x 10 Push Press

          Strength Endurance
          3 x 40y Marching RDL

          All of my lifts increased in weight. The goal is to be able to do 12 reps and no more.

        • Participant
          Danny Tutskey on September 7, 2011 at 10:24 pm #110556

          Tuesday, September 6, 2011

          Day 2, Week 2

          10′ Dynamic Warm up
          Specific Warm up

        • Participant
          Danny Tutskey on September 7, 2011 at 10:25 pm #110557

          Wednesday, September 7, 2011

          Day 3, Week 2 – Lifting

          10′ Dynamic Warm up
          Specific Warm up

          3 x 10 KB Swing
          3 x 10 Clean Deadlift
          3 x 10 Glute/Ham Raise
          3 x Max Pull Ups

          Injury Prevention
          Neck Circuit 3 x 30s
          3 x 10ea Lateral Band Walks

          Work Capacity
          Tabata Swing 20 seconds hard 10 Easy X 4 min[/quote]

        • Participant
          Danny Tutskey on September 9, 2011 at 12:05 am #110599

          Thursday, September 8, 2011

          Day 4, Week 2 – Lifting

          10′ Dynamic Warm up8
          Specific Warm up

          3 x 10 OH Squat
          3 x 10 Squat
          3 x 10 Shoulder Press
          3 x 10 Dips

          Mid Section
          3 x Max Kip Ups
          3 x 15 Back Ext

          Work Capacity
          Tabata Squat 20 seconds hard 10 Easy X 4 min

        • Participant
          Danny Tutskey on September 12, 2011 at 5:15 am #110662

          Saturday, September 10, 2011

          Day 6, Week 2 – Lifting

          10′ Dynamic Warm up
          Specific Warm up

          3 x 10 Clean Pull From Knee
          3 x 10 RDL
          3 x Max Chin Ups
          3 x 10 Hammer Curl

        • Participant
          Danny Tutskey on September 12, 2011 at 5:17 am #110663

          Sunday, September 11, 2011

          Day 7, Week 2 – Cross Training

          20′ Dynamic Warm up
          Specific Warm up

          8:25 AM Flag Football Game 8v8

          Game went to triple overtime. I pretty much played every down and both sides of the ball. I was surprised that held up as well as I did since I haven’t done any running yet.

        • Participant
          Danny Tutskey on September 14, 2011 at 10:34 am #110693

          Monday, September 12, 2011

          Day 1, Week 3 – Lifting

          10′ Dynamic Warm up
          Specific Warm up

          3 x 10 OH Squat
          3 x 10 Back Squat
          3 x 10 Bulgarian Squat
          3 x 10 Push Press

          Strength Endurance
          3 x 40y Marching RDL

        • Participant
          Danny Tutskey on September 15, 2011 at 11:06 pm #110720

          Tuesday, September 13, 2011

          Day 2, Week 3

          10′ Dynamic Warm up
          Specific Warm up

        • Participant
          Danny Tutskey on September 15, 2011 at 11:07 pm #110721

          Wednesday, September 14, 2011

          Day 3, Week 3 – Lifting

          10′ Dynamic Warm up
          Specific Warm up

          3 x 10 KB Swing
          3 x 10 Clean Deadlift
          3 x 10 Glute/Ham Raise
          3 x Max Pull Ups

          Injury Prevention
          Neck Circuit 3 x 30s
          3 x 10ea Lateral Band Walks

          Work Capacity
          Tabata Swing 20 seconds hard 10 Easy X 4 min

        • Participant
          Danny Tutskey on September 17, 2011 at 8:54 am #110774

          Thursday, September 15, 2011

          Day 4, Week 3 – Lifting

          10′ Dynamic Warm up8
          Specific Warm up

          3 x 10 OH Squat
          3 x 10 Squat @ 300
          3 x 10 Shoulder Press
          3 x 10 Dips

          Mid Section
          3 x Max Kip Ups
          3 x 15 Back Ext

          Work Capacity
          Tabata Squat 20 seconds hard 10 Easy X 4 min

        • Participant
          Danny Tutskey on September 18, 2011 at 8:58 pm #110802

          Saturday, September 17, 2011

          Day 6, Week 3 – Lifting

          10′ Dynamic Warm up
          Specific Warm up

          3 x 10 Clean Pull From Knee
          3 x 10 RDL
          3 x Max Chin Ups
          3 x 10 Hammer Curl

        • Participant
          Danny Tutskey on September 18, 2011 at 8:59 pm #110803

          Saturday, September 17, 2011

          Day 6, Week 3 – Lifting

          10′ Dynamic Warm up
          Specific Warm up

          3 x 10 Clean Pull From Knee
          3 x 10 RDL
          3 x Max Chin Ups
          3 x 10 Hammer Curl

        • Participant
          Danny Tutskey on September 19, 2011 at 10:40 am #110838

          Sunday, September 18, 2011

          Day 7, Week 3 – Cross Training

          20′ Dynamic Warm up
          Specific Warm up

          8:25 AM Flag Football Game 8v8

        • Participant
          Danny Tutskey on September 26, 2011 at 9:26 am #111002

          Tuesday, September 20, 2011 – Unloading Week/Weights move easy

          Day 1, Week 4 – Lifting

          10′ Dynamic Warm up
          Specific Warm up

          3 x 10 OH Squat
          5 x 5 Back Squat
          5 x 5 Bulgarian Squat
          5 x 5 Push Press

          Strength Endurance
          2 x 40y Marching RDL

        • Participant
          Danny Tutskey on September 26, 2011 at 9:27 am #111003

          Thursday, September 22, 2011

          Day 2, Week 4 – Lifting

          10′ Dynamic Warm up
          Specific Warm up

          3 x 10 KB Swing
          5 x 5 Clean Deadlift
          3 x 10 Glute/Ham Raise
          3 x Max Pull Ups

          Injury Prevention
          Neck Circuit 3 x 30s
          3 x 10ea Lateral Band Walks

          Work Capacity
          Tabata Swing 20 seconds hard 10 Easy X 4 min

        • Participant
          Danny Tutskey on September 26, 2011 at 9:28 am #111004

          Saturday, September 24, 2011

          Day 3, Week 4 – Lifting

          10′ Dynamic Warm up
          Specific Warm up

          5 x 5 Clean Pull From Knee
          3 x 10 RDL
          3 x Max Chin Ups
          3 x 10 Hammer Curl

        • Participant
          Danny Tutskey on September 26, 2011 at 9:29 am #111005

          Sunday, September 25, 2011

          Day 4, Week 4 – Cross Training

          20′ Dynamic Warm up
          Specific Warm up

          8:55 AM Flag Football Game 8v8

        • Participant
          Danny Tutskey on September 26, 2011 at 9:41 am #111006

          I’ve been thinking about my training for GPP. I was thinking of doing some quarter miler training. It’s mostly Ext. Tempo, but I’ll be putting in some acceleration. I was hoping to get some input from anyone reading this. My thought process behind this is that my speed can be enhanced by the strength that I gain on the track with this particular kind of training. Thoughts? Opinions?

          Here is a couple of weeks.

          Day 1 – 6 x 200m – 2′ rest
          Day 2 – Acceleration, 6 x 100m focus on technique
          Day 3 – 2 x 200m hills sprint up/walk down
          Day 4 – 2 x 500m – 15′ rest
          Day 5 – Acceleration, 6 x 100m focus on technique

          Day 1 – 8 x 200m – 2′ rest
          Day 2 – 2 x 4 x 50m sled pulls
          Day 3 – 5 x 300m @ :52 – 6′ rest
          Day 4 – Acceleration, 6 x 100m focus on technique
          Day 5 – 3 x 200m hills, sprint up/down

        • Participant
          Danny Tutskey on September 30, 2011 at 4:52 am #111130

          I’ve planned a 24 week season and I’m moving my start date for training up to October 3. Here is a very, very brief overview of the training blocks.

          GPP Weeks 1-8, October 3 – November 26
          SPP Weeks 9-12, November 28 – December 24
          Comp Phase Weeks 13-24, December 26 – March 18 (USA Masters) if I’m able to compete.

        • Participant
          Danny Tutskey on October 2, 2011 at 2:07 pm #110513

          Saturday, October 1, 2011

          Pre Season Test Day

          I decided to do some preseason testing today. I haven’t really been someone who tests prior to the season starting, but I thought I’d do things differently. I tested out in the 30m Sprint, Standing Long Jump, 3 Consecutive Hop, Between Legs Forward and Overhead Back Throw. I used an 8 lb. med ball. My sprints were hand held. I didn’t jump into a pit, I just jumped on turf. Here are the results.

          30m sprint – 3.85 (had one faster, but don’t believe the time)
          Standing LJ – 8’6″
          3 Hop – 26’4″
          BLF – 51’10.5″
          OHB – 55’8″

          Workouts start on Monday! I’ll test again in 4 weeks or so.

        • Participant
          Danny Tutskey on October 4, 2011 at 2:29 am #111218

          Sunday, October 2, 2011

          Cross Training

          20′ Dynamic Warm up
          Specific Warm up

          8:55 AM Flag Football Game 8v8

        • Participant
          Danny Tutskey on October 4, 2011 at 2:40 am #111219

          Monday, October 3, 2011

          Acceleration – 5 am Track Workout

          Dynamic Warm up
          Specific Drills

          2 x 4 x 20m Hills
          (sprint up/walk down)
          1 x 4 x 20m Skips for Height
          1 x 4 x 20m Bounds

          Weights – 6 am

          Back Squat 4 x 5 @ 225, 225, 275, 275
          DB Bulgarian Squat 4 x 5 @ 40db
          Bench Press 4 x 5 @ 185
          JM Press 4 x 10 @ 95

          Core Work
          Windmill Toe Touch 2 x 10
          The Rack 2 x 20s + 15 lifts
          Med Ball Rotations 2 x 10
          Med Ball Back ext 3 x 10
          Med Ball Lying Side Bend 2 x 10

        • Participant
          Danny Tutskey on October 5, 2011 at 12:22 pm #111237

          Tueday, October 4, 2011

          Acceleration – 5 am Track Workout

          Dynamic Warm up
          Specific Drills

          6 x 200m @ :36
          2′ rest

        • Participant
          Danny Tutskey on October 7, 2011 at 12:33 am #111273

          Wednesday, October 5, 2011

          General Day – 5 am Workout

          10′ Bike Ride
          Specific Drills

          Med Ball Circuit – Orangemen – 65-80 Throws

          Chest Pass
          Across the Body
          Hammer Toss
          OH
          Overhead Back
          BLF

          Weights

          Power Clean 4 x 3 @ 185
          Clean Pull 4 x 4 @ 215
          Back Extension 4 x 10 @ 35#
          Pull Ups 4 x 5

        • Participant
          Danny Tutskey on October 7, 2011 at 12:38 am #111274

          Thursday, October 6, 2011

          Acceleration – 5 am Workout

          Dynamic Warm Up
          Specific Drills
          Sprint Mechanics

          6 x 100m Bounds to Speed (Sprinting 80-90% in the last 60m)

          400m Jog Cool down
          10′ Static Stretching

          Weights

          Front Squat 4 x 5 @ 175
          SL Squat 4 x 5 @ 135
          Military Press 4 x 5 @ 135
          Decline Tricep Extension 4 x 10 @ 25#

          CORE
          Windmill Touch and Press 2 x 10
          Rope Crunch 2 x 15
          Wt. Back Ext. 2 x 10
          Hanging Side Bends 2 x 10
          Plate 180’s 2 x 10

        • Participant
          Danny Tutskey on October 8, 2011 at 4:18 am #111295

          Friday, October 7, 2011

          Active Recovery – 5 am Workout

          Dynamic Warm Up
          Specific Drills
          Static Flex

          6 x 100m form focus

          Cool down
          100m/jog, 300m Shin Builder
          10′ Static Stretching

        • Participant
          Danny Tutskey on October 10, 2011 at 5:55 am #111372

          Saturday, October 8, 2011

          Active Recovery – 10 am Workout

          10′ Bike Warm up
          Static Flex

          Weights

          Power Snatch 4 x 3 @ 135
          Snatch Pull 4 x 4 @ 185
          RDL 4 x 5 @ 135
          Glute-Ham Raise 4 x 10
          Rows 4 x 5 @ 135

          Cool down
          10′ Static Stretching

        • Participant
          Danny Tutskey on October 10, 2011 at 5:56 am #111373

          Sunday, October 9, 2011

          Cross Training

          20′ Dynamic Warm up
          Specific Warm up

          8:55 AM Flag Football Game 8v8

        • Participant
          Danny Tutskey on October 12, 2011 at 12:04 pm #111441

          Monday, October 10, 2011

          Acceleration – 5 am Track Workout

          Dynamic Warm up
          Specific Drills

          2 x 4 x 20m Hills
          (sprint up/walk down)
          1 x 4 x 20m Skips for Height
          1 x 4 x 20m Bounds

          Weights – 6 am

          Back Squat 4 x 5
          DB Bulgarian Squat 4 x 5
          Bench Press 4 x 5
          JM Press 4 x 10

        • Participant
          Danny Tutskey on October 12, 2011 at 12:15 pm #111443

          Tuesday, October 11, 2011

          Optional Day Off

          I’m taking today off and tomorrow will be a day off as well. I’m leaving for a wedding in New Mexico in the morning. I’ll resume training on Thursday and Friday. I had a workout of some sort over the past 10 days. So a day is much needed.

        • Participant
          Danny Tutskey on October 14, 2011 at 12:42 am #111474

          Thursday, October 13, 2011

          Acceleration – 6:30 am Workout –
          Albuquerque, NM

          Dynamic Warm Up
          Specific Drills
          Sprint Mechanics

          6 x 100m Bounds to Speed (Sprinting 80-90% in the last 60m)
          2 x 200m @ :37, 1′ rest

          400m Jog Cool down
          10′ Static Stretching

          Solid workout. A little sore from all the travel from the previous day. The altitude took time to adjust to. I’m at 5,000 ft. My leg workout this afternoon will be trampoline workout with my friends son.

        • Participant
          Danny Tutskey on October 17, 2011 at 6:33 am #111523

          Friday, October 14, 2011

          Acceleration – 4:30 am Workout –
          Albuquerque, NM

          Dynamic Warm Up
          Specific Drills
          Sprint Mechanics

          6 x 100m @ :14 – 1′ jog/1′ walk rest
          400m Jog Cool down
          10′ Static Stretching

        • Participant
          Danny Tutskey on October 17, 2011 at 9:58 pm #111539

          Monday, October 17, 2011

          Acceleration – 5 am Track Workout

          Dynamic Warm up
          Specific Drills

          2 x 4 x 30m Hills
          (sprint up/walk down)
          1 x 4 x 30m Skips for Height
          1 x 4 x 30m Bounds

          2 x 150m Build Ups 50m @ 50%, 50m @ 65%, 50m @ 97%

          10′ Static Stretch

        • Participant
          Danny Tutskey on October 18, 2011 at 12:10 pm #111560

          Monday, October 17, 2011

          Weights – 5 pm

          Back Squat 4 x 5 @ 225, 250, 275, 300
          DB Bulgarian Squat 4 x 10 @ 35db
          Bench Press 4 x 5 @ 185
          JM Press 4 x 10 @ 95

        • Participant
          Danny Tutskey on October 19, 2011 at 9:37 pm #111586

          Tueday, October 18, 2011

          Acceleration – 5 pm Track Workout

          Dynamic Warm up
          Specific Drills

          5 x 200m @ :37
          2′ rest

          100m jog/300m shin builder

          I didn’t quite make it through the workout. I forgot to take my meds for asthma. I did run the first 2 in 32 and 34, then tailed of to 37, but had a difficult time breathing.

        • Participant
          Danny Tutskey on December 10, 2011 at 5:34 am #113072

          Thursday, October 20

          Track Workout

          Dynamic Warm-Up
          Sprint Mechanics

          Acceleration
          6 x 100m of bound to speed
          Sprinting (85-90% in the
          last 60m)

          Cool down (Grass)
          400m jog

          10′ static stretch

          Bound runs: start out
          bounding with long bounds
          and gradually increase your
          speed into a run ending in a form sprint @ 80-90%

        • Participant
          Danny Tutskey on December 10, 2011 at 5:35 am #113073

          Sunday, October 23, 2011

          Cross Training

          20′ Dynamic Warm up
          Specific Warm up

          8:55 AM Flag Football Game 8v8

        • Participant
          Danny Tutskey on December 10, 2011 at 5:43 am #113074

          Monday, October 24, 2011

          Week 4, Day 1

          Acceleration – 5 am Track Workout

          Dynamic Warm up
          Specific Drills

          3 x 4 x 30m Hills
          (sprint up/walk down)

          10′ Static Stretch

          Weights

          Back Squat 4 x 4
          DB Bulgarian Squat 4 x 10
          Bench Press 4 x 4
          JM Press 4 x 10

        • Participant
          Danny Tutskey on December 10, 2011 at 5:46 am #113075

          Tuesday, October 25, 2011

          Week 4, Day 2

          Extensive Tempo – 5 am Track Workout

          Dynamic Warm-Up
          Mobility

          Extensive Tempo
          2 x 100m build ups
          Walk 100m

          6 x 200m @ :36- 2′ rest

          Cool down (Grass)
          100m jog/300m shin build

          10′ static stretch

        • Participant
          Danny Tutskey on December 10, 2011 at 5:46 am #113076

          Wednesday, October 26, 2011

          Week 4, Day 3

          Dynamic Warm-Up
          Hurdle Mobility

          4 x 150m builds to 85-90%
          3′ walk rest

          Cool down (Grass)
          800m

          Weights

          Clean 5 x 2
          Clean Pull 4 x 3
          Goodmorning 4 x 4
          Back Extension 4 x 10
          Pull ups 4 x 4

        • Participant
          Danny Tutskey on December 10, 2011 at 5:49 am #113077

          Thursday, October 27, 2011

          Week 4, Day 4

          Dynamic Warm-Up
          Sprint Mechanics

          Acceleration
          6 x 100m of bound to speed
          Sprinting (85-90% in the
          last 60m)

          Cool down (Grass)
          400m jog

          10′ static stretch

          Bound runs: start out
          bounding with long bounds
          and gradually increase your
          speed into a run ending in a form sprint @ 80-90%

        • Participant
          Danny Tutskey on December 10, 2011 at 5:50 am #113078

          Sunday, October 30, 2011

          Cross Training

          20′ Dynamic Warm up
          Specific Warm up

          8:55 AM Flag Football Game 8v8

        • Participant
          Danny Tutskey on December 10, 2011 at 5:53 am #113079

          Week of October 31, 2011 Week 5 Training
          Week of November 7, 2011 Week 6 Training
          Week of November 14, 2011 Week 7 Training

        • Participant
          Danny Tutskey on December 10, 2011 at 5:55 am #113080

          Week of November 21, 2011 Week 8 Training
          Week of November 28, 2011 Week 9 Training
          Week of December 5, 2011 Week 10 Training

        • Participant
          Danny Tutskey on December 10, 2011 at 5:57 am #113081

          I fell so far behind in posting all of my workouts I attached the training on the track. I did not attach the training in the weightroom yet. I am looking to do so and hopefully from now on I can continue to update this daily.

        • Participant
          Danny Tutskey on December 15, 2011 at 4:37 am #113297

          Monday, October 31, 2011

          Week 5, Day 1

          Acceleration Workout
          3 x 4 x 40m Hills (sprint up/walk down) 2′ rest/set
          1 x 4 x 40m Skip for Height
          1 x 4 x 40m Bounds

          Cool down (Grass)
          10′ Static Stretch

        • Participant
          Danny Tutskey on December 15, 2011 at 4:39 am #113298

          Monday, October 31, 2011

          Week 5, Day 1

          Weight room Workout
          Back Squat 4 x 4
          DB Bulgarian Squat 4 x 10
          Bench Press 4 x 4
          Jerk Press 4 x 10

        • Participant
          Danny Tutskey on December 15, 2011 at 4:40 am #113299

          Tuesday, November 1, 2011

          Week 5, Day 2

          Dynamic Warm-Up
          Hurdle Mobility

          Extensive Tempo
          2 x 100m build ups
          Walk 100m

          8 x 200m @ :34- 2′ rest

          Cool down (Grass)
          100m jog/300m shin build

          10′ static stretch

        • Participant
          Danny Tutskey on December 15, 2011 at 4:42 am #113300

          Wednesday, November 2, 2011

          Week 5, Day 3

          Dynamic Warm-Up
          Hurdle Mobility

          4 x 150m builds to 97%
          3′ walk rest

          50m @ 50%
          50m @ 75%
          50m @ 97%

          Cool down (Grass)
          800m

          10′ static stretch

          Weight Room

          Med Ball Circuit- med. wt. (Orangeman, Husker, or Seminole – 60 Throws Total)

        • Participant
          Danny Tutskey on December 15, 2011 at 4:43 am #113301

          Wednesday, November 2, 2011

          Week 5, Day 3

          Weight room Workout

          Power Clean 5 x 2
          Clean Pull 4 x 3
          Goodmorning 4 x 4
          Back Extension 4 x 10
          Pullups 4 x 4

        • Participant
          Danny Tutskey on December 15, 2011 at 4:44 am #113302

          Wednesday, November 2, 2011

          Week 5, Day 4

          Dynamic Warm-Up
          Sprint Mechanics

          Acceleration
          3 x 200m hills @ :34-:37
          Rest= walk down

          Cool down (Grass)
          400m jog

          10′ static stretch

          Weight Room

        • Participant
          Danny Tutskey on December 15, 2011 at 4:46 am #113303

          Thursday, November 3, 2011

          Week 5, Day 4

          Weight room Workout

          Front Squat 4 x 4
          SL Squat 4 x 5
          Military Press 4 x 4
          Decline Tricep Ext. 4 x 10

        • Participant
          Danny Tutskey on December 15, 2011 at 4:48 am #113304

          Friday, November 4, 2011

          Week 5, Day 5

          Dynamic Warm-Up
          Sprint Mechanics

          3 x 300m @ :40-:42
          3’rest, 3′ off

          Cool down (Grass)
          100m jog/300m shin build

          Gen. Strength Circuit 150-200 reps

        • Participant
          Danny Tutskey on December 15, 2011 at 4:51 am #113305

          Monday, November 7, 2011

          Week 6, Day 1

          Dynamic Warm-Up
          Sprint Mechanics

          Acceleration
          2 x 3 x Stadium stairs
          REP Rest= walk-1′ rest/2′

          1 lap jog

          Cool down (Grass)
          10′ static stretch

          Weight Room

          Back Squat 4 x 4
          DB Bulgarian Squat 4 x 10
          Bench Press 4 x 4
          JM Press 4 x 10

        • Participant
          Danny Tutskey on December 15, 2011 at 4:52 am #113306

          Tuesday, November 8, 2011

          Week 6, Day 2

          Dynamic Warm-Up
          Hurdle Mobility

          Extensive Tempo
          2 x 150m build ups
          (50%-75%-sub max)
          Walk 150m

          8 x 200m @ :32- 2′ rest

          Cool down (Grass)
          100m jog/300m shin build

          10′ static stretch

        • Participant
          Danny Tutskey on December 15, 2011 at 4:53 am #113307

          Wednesday, November 9, 2011

          Week 6, Day 3

          Dynamic Warm-Up
          Hurdle Mobility

          6 x 150m builds to 97%
          3′ walk rest

          50m @ 50%
          50m @ 75%
          50m @ 97%

          Cool down (Grass)
          800m

          10′ static stretch

          Med Ball Circuit- med. wt. (Orangeman, Husker, or Seminole – 60 Throws Total)

          Weight Room

          Clean 5 x 2
          Clean Pull 4 x 3
          Goodmorning 4 x 4
          Back Extension 4 x 10
          Pullups 4 x 4

        • Participant
          Danny Tutskey on December 15, 2011 at 4:55 am #113308

          Thursday, November 10, 2011

          Week 6, Day 4

          Dynamic Warm-Up
          Sprint Mechanics

          Acceleration
          3 x 6 x hills
          Rest= walk down

          Cool down (Grass)
          400m jog

          10′ static stretch

          Weight Room

          Front Squat 4 x 4
          SL Squat 4 x 5
          Military Press 4 x 4
          Decline Tricep Ext. 4 x 10

        • Participant
          Danny Tutskey on December 15, 2011 at 4:55 am #113309

          Friday, November 11, 2011

          Week 6, Day 5

          Dynamic Warm-Up
          Sprint Mechanics

          3 x 150m @ :21
          4’rest
          2 x 75m build ups to submax

          Cool down (Grass)
          100m jog/300m shin build

          Gen. Strength Circuit 150-200 reps

        • Participant
          Danny Tutskey on December 15, 2011 at 4:57 am #113310

          Monday, November 15, 2011

          Week 7, Day 1

          Dynamic Warm-Up
          Sprint Mechanics

          Acceleration
          3 x 50m build ups

          4 x 4 x 40m hills
          Walk down rest

          Cool down (Grass)
          10′ static stretch

          Weight Room

          Back Squat 3 x 5
          Reverse Lunge 4 x 8
          CG Bench Press 3 x 10
          Dips 4 x 20

        • Participant
          Danny Tutskey on December 15, 2011 at 4:58 am #113311

          Tuesday, November 15, 2011

          Week 7, Day 2

          Dynamic Warm-Up
          Hurdle Mobility

          Extensive Tempo
          12 x 100m
          1′ rest

          Cool down (Grass)
          100m jog/300m shin build

          10′ static stretch

        • Participant
          Danny Tutskey on December 15, 2011 at 5:00 am #113312

          Wednesday, November 16, 2011

          Week 7, Day 3

          Dynamic Warm-Up
          Hurdle Mobility

          3 x 150m build ups
          150m walk rest

          50m @ 50%
          50m @ 75%
          50m @ 97%

          6 x 75m @ :9.5-:10.0
          3:30 rest

          Cool down (Grass)
          800m

          10′ static stretch

          Med Ball Circuit- med. wt. (Orangeman, Husker, or Seminole – 60 Throws Total)

          Weight Room

          Hang Clean (BK) 3 x 3
          Hang Pull (BK) 3 x 4
          Goodmorning 3 x 5
          Back Extension 4 x 8
          Chin Ups 3 x 5

        • Participant
          Danny Tutskey on December 15, 2011 at 5:01 am #113313

          Thursday, November 17, 2011

          Week 7, Day 4

          Dynamic Warm-Up
          Sprint Mechanics

          10′ static stretch

          Weight Room

          Pause Squat 3 x 5
          Step Up 4 x 4
          Military Press 3 x 5
          Tricep Pressdowns 4 x 8

        • Participant
          Danny Tutskey on December 15, 2011 at 5:02 am #113314

          Friday, November 18, 2011

          Week 7, Day 5

          Dynamic Warm-Up
          Sprint Mechanics

          6 x 150m @ :21
          4’rest
          2 x 75m build ups to submax

          Cool down (Grass)
          100m jog/300m shin build

          Gen. Strength Circuit 150-200 reps

        • Participant
          Danny Tutskey on December 15, 2011 at 5:04 am #113315

          Monday, November 21, 2011

          Week 8, Day 1

          Dynamic Warm-Up
          Sprint Mechanics

          Acceleration
          3 x 30m Test (3.72)
          Full Recovery

          1 x 4 Skip for Height
          1 x 4 Bounds
          Walk down rest

          Cool down (Grass)
          10′ static stretch

          Weight Room

          Back Squat 3 x 5
          Reverse Lunge 4 x 8
          CG Bench Press 3 x 10
          Dips 4 x 20

        • Participant
          Danny Tutskey on December 15, 2011 at 5:05 am #113316

          Tuesday, November 22, 2011

          Week 8, Day 2

          Dynamic Warm-Up
          Hurdle Mobility

          Extensive Tempo
          12 x 100m @ :15
          1′ rest

          Cool down (Grass)
          100m jog/300m shin build

          10′ static stretch

        • Participant
          Danny Tutskey on December 15, 2011 at 5:07 am #113317

          Wednesday, November 23, 2011

          Week 8, Day 3

          Dynamic Warm-Up
          Hurdle Mobility

          3 x 150m build ups
          150m walk rest

          50m @ 50%
          50m @ 75%
          50m @ 97%

          Cool down (Grass)
          800m

          10′ static stretch

          Med Ball Circuit- Orangeman (light MB)
          65-80 Throws

          Weight Room

          Hang Clean (BK) 3 x 3
          Hang Pull (BK) 3 x 4
          Goodmorning 3 x 5
          Back Extension 4 x 8
          Chin Ups 3 x 5

        • Participant
          Danny Tutskey on December 15, 2011 at 5:08 am #113318

          Monday, November 28, 2011

          Week 9, Day 1

          Dynamic Warm-Up
          Sprint Mechanics

          Acceleration
          3 x 75m build ups

          2 sets of starting drills
          8 pushup- 50m @ 99%
          5 mule kick- 50m @ 99%
          React then 50m @ 99%
          150m jog- 50m walk- 1′

          Cool down (Grass)
          10′ static stretch

          Weight Room

          Back Squat 3 x 5
          Reverse Lunge 4 x 8
          CG Bench Press 3 x 10
          Dips 4 x 20

        • Participant
          Danny Tutskey on December 15, 2011 at 5:09 am #113319

          Tuesday, November 29, 2011

          Week 9, Day 2

          Dynamic Warm-Up
          Mobility

          Extensive Tempo
          6 x 200m @ :30
          2′ rest

          4 x 40 quick action

          Cool down (Grass)
          100m jog/300m shin build

          10′ static stretch

        • Participant
          Danny Tutskey on December 15, 2011 at 5:10 am #113320

          Wednesday, November 30, 2011

          Week 9, Day 3

          Light Warm-Up

          Weight Room

          Hang Clean (BK) 3 x 3
          Hang Pull (BK) 3 x 4
          Goodmorning 3 x 5
          Back Extension 4 x 8
          Chin Ups 3 x 5

        • Participant
          Danny Tutskey on December 15, 2011 at 5:11 am #113321

          Thursday, December 1, 2011

          Week 9, Day 4

          Dynamic Warm-Up
          Sprint Mechanics

          Acceleration
          3 x 75m build ups

          2 sets of starting drills
          8 pushup- 50m @ 99%
          5 mule kick- 50m @ 99%
          React then 50m @ 99%
          150m jog- 50m walk- 1′

          Cool down (Grass)
          10′ static stretch

          Weight Room

          Pause Squat 3 x 5
          Step Up 4 x 4
          Military Press 3 x 5
          Tricep Pressdowns 4 x 8

        • Participant
          Danny Tutskey on December 15, 2011 at 5:12 am #113322

          Friday, December 2, 2011

          Week 9, Day 5

          Dynamic Warm-Up
          Sprint Mechanics

          Extensive Tempo
          6 x 100m form runs
          (Not fast! Focus is on form)

          Cool down (Grass)
          100m jog/300m shin build

          Active Recovery
          Grass Cool down

        • Participant
          Danny Tutskey on December 15, 2011 at 5:14 am #113323

          Monday, December 5, 2011

          Week 10, Day 1

          Dynamic Warm-Up
          Sprint Mechanics

          Acceleration
          4 x 75m build ups
          300m walk

          6 x 20m
          5′ rest
          Hurdle step over drills

          Cool down (Grass)
          10′ static stretch

          Weight Room

          Back Squat 3 x 4
          Reverse Lunge 4 x 8
          CG Bench Press 3 x 4
          Dips 4 x 8

        • Participant
          Danny Tutskey on December 15, 2011 at 5:15 am #113324

          Tuesday, December 6, 2011

          Week 10, Day 2

          Dynamic Warm-Up
          Mobility

          Extensive Tempo
          6 x 200m @ :30
          2′ rest

          4 x 40 quick action

          Cool down (Grass)
          100m jog/300m shin build

          10′ static stretch

        • Participant
          Danny Tutskey on December 15, 2011 at 5:16 am #113325

          Wednesday, December 7, 2011

          Week 10, Day 3

          Light Warm-Up

          Weight Room

          Hang Clean (BK) 4 x 2
          Hang Pull (BK) 3 x 3
          Goodmorning 3 x 4
          Back Extension 4 x 8
          Pullups 3 x 4

        • Participant
          Danny Tutskey on December 15, 2011 at 5:18 am #113326

          Thursday, December 8, 2011

          Week 10, Day 4

          Dynamic Warm-Up
          Sprint Mechanics

          Acceleration
          3 x 75m build ups

          3 x 30m w/30m run-in (2.98, 3.01, 2.98)
          3′ rest

          Cool down (Grass)
          10′ static stretch

          Weight Room

          Pause Squat 3 x 4
          Step Up 4 x 4
          Military Press 3 x 4
          Tricep Pressdowns 4 x 8

        • Participant
          Danny Tutskey on December 15, 2011 at 5:19 am #113327

          Friday, December 9, 2011

          Week 10, Day 5

          Dynamic Warm-Up
          Sprint Mechanics

          Extensive Tempo
          6 x 200m @ +:30
          2′ rest

          Cool down (Grass)
          100m jog/300m shin build

          Active Recovery
          Grass Cool down

        • Participant
          Danny Tutskey on December 15, 2011 at 5:23 am #113329

          Monday, December 12, 2011

          Week 11, Day 1

          Dynamic Warm-Up
          Sprint Mechanics

          Acceleration
          3 x (3 x 30m) 2′ rest/rep, 5′ rest/set

          3.78, 3.85, 3.72
          3.72, 3.83, 3.79
          3.81, 3.77, 3.76[/b]

          Cool down (Grass)
          10′ static stretch

          Weight Room

          Power Clean 4 x 3 @ 175, 175, 180, 185
          Clean Pull 4 x 3 @ 195, 195, 205, 210
          RDL 3 x 5 @ 155
          BB Row 3 x 5 @ 135
          Wt. Chinups 2 x 8

        • Participant
          Danny Tutskey on December 15, 2011 at 5:26 am #113330

          Tuesday, December 13, 2011

          Week 11, Day 2

          Dynamic Warm-Up
          Hurdle Mobility

          Anaerobic Conditioning
          3 x (120m, 100m, 80m)

          120m (16.04, 14.13, 14.17)
          100m (12.98,12.32, 12.23)
          80m (9.23, 9.43, 8.81)

          Cool down

        • Participant
          Danny Tutskey on December 15, 2011 at 7:27 am #113333

          Wednesday, December 14, 2011

          Week 11, Day 3

          Weight Room

          Back Squat 4 x 5 @ 300, 300, 310, 310
          SL Step Ups 3 x 5 @ 95
          Bench Press 4 x 5 @ 195, 205, 205, 215
          Push Press 3 x 5 @ 95
          Calf Raise 3 x 8

        • Participant
          Danny Tutskey on December 16, 2011 at 1:17 am #113356

          Thursday, December 15, 2011

          Week 11, Day 4

          Dynamic Warm-Up
          Sprint Mechanics

          Max Velocity
          6 x 30m Flys w/30m Submax Run-in 3-5′ rest/rep

          2.97, 3.07, 3.13, 3.12, 3.00, 3.04

          I finished well…. still below expectation. This was my first real max velocity workout of the season and that could be part of it. We will see over the next few weeks.

          Cool down
          10′ static stretch

        • Participant
          Danny Tutskey on December 21, 2011 at 3:05 pm #113463

          Monday, December 19, 2011

          Week 12, Day 1

          Dynamic Warm-Up
          Sprint Mechanics

          Acceleration
          3 x (3 x 30m) 2′ rest/rep, 5′ rest/set

          I made it through one set. I opted to end the workout and training for atleast 4 weeks. For a few weeks now I have had achilles pain in my right ankle. Having this injury in the past I have decided that time to ice stretch, massage, etc would be best. I’m going to continue to lift upper body and lower body, but I will not be doing any OL’s or squat variations.

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