[Danny Tutskey]

Danny Tutskey on July 12, 2004 at 7:40 am #9531

Here is my lifting journal that will cover the summer and through the indoor and outdoor track seasons. I will just post the summer lifting as I go through it because I haven't figured out to attach two files in the same the log. It won't let me for whatever reason.

[Danny Tutskey]

Danny Tutskey on July 12, 2004 at 8:04 am #30683

My summer lifting will focus on my Olympic Lifts and strength with a few plyos thrown in there. I am going to begin my summer lifting on August 2 and go through October 22. Here is the plan and with the workouts.

Monday
Power Clean (12 Week Base Building Cycle) Power Clean Goal is 225×6
Back Squat 12 Week Base Building Cycle) Back Squat Goal is 330×10

All of the Auxiliary lifts will be rotated every two weeks with different lifts
Barbell Bench Press 18" Grip 4×4-6
Dumbbell Bench Press 4×4-6
Barbell Row Supinated Grip 4×4-6
1 Arm Dumbbell Row 4×4-6
Triceps Pushdown 5×5-7
E-Z Bar Lying Triceps Extension 5×5-7
Standing Dumbbell Hammer Curls 5×5-7
Seated Dumbbell Hammer Curls 5×5-7

Tuesday
Skipping
Plyos
6×5 2 Leg Hops Measure

Wednesday
Power Clean (12 Week Base Building Cycle) Power Clean Goal is 225×6
Back Squat 12 Week Base Building Cycle) Back Squat Goal is 330×10

Thursday
Skipping
Plyo's
Barbell Bench Press 18" Grip 4×4-6
Dumbbell Bench Press 4×4-6
Barbell Row Supinated Grip 4×4-6
1 Arm Dumbbell Row 4×4-6
Triceps Pushdown 5×5-7
E-Z Bar Lying Triceps Extension 5×5-7
Standing Dumbbell Hammer Curls 5×5-7
Seated Dumbbell Hammer Curls 5×5-7

Friday
Power Clean (12 Week Base Building Cycle) Power Clean Goal is 225×6
Back Squat 12 Week Base Building Cycle) Back Squat Goal is 330×10

[Danny Tutskey]

Danny Tutskey on July 12, 2004 at 9:56 pm #30684

The skipping is a series developed by a Canadian hurdle coach by the name of Mc Farlane. They are very similiar in some aspects to the Seagrave stuff I have been doing however the focus is on little jumps, skips.

The distance traveled is 10m
Each exercise is done down and back.

1. Foward Skips with straight arms in large circles
2. Backward Skips with straight arms in large circles
3. Sideways skips (don't cross feet)
4. Other sideways
5. Power skips for height
6. Carioca with straight arms as though your hands were on a wire.

The key is linear movement NO twisting of any sort is acceptable. Posture is a must throughout the movement.

The jumps are done 6×5 2 leg hops alternating every few weeks between standing long jump and 3 or 5 consecutive hop.

How it works is, you do 6 sets of 5 in a row without stopping with both legs. Then measure calculate and average the rest. After week one of doing standing long jump I'll move to 3 hop and try to average that distance in a each jump. So if I jump 10' in the Standing LJ, I will try to hit 30" in the 3 consecutive hope so I average 10 feet per jump. This will be hard to do because of the lack of momentum. The standing lj represents 0-40m of a race and the 3 or 5 hop represents 40m and beyond. In short, I'll see a correlation between my strength in the weightroom and the jumps. The same correlation can be used for my time on the track.