Hi, I'm new to this, but I wanted to post what I have been doing starting with the summer. This past season was a rough one for me. I have been through a meniscal tear (L) knee and now tendonitis is my right achillies. I have played around with the thought of an injection, but I don't want to take the chances of blowing it up. So here is my journal. I have done some lifting in the recent weeks, but I won't post it because it was general lifting just to build some base from not being able to lift much after the op. I just started squats/variations as well as olympic lifts. I hope you'll enjoy as I get back on the road to find out what's in my basement.
heartsonfire’s 2007 journal
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Participant
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Participant
55m/60m, 100m and 200m
I won't begin my track workouts until early November. I think resting my body will benefit me the most right. Strength gains are a must for me to get back to where I know I should be. My lifting max's aren't what they normally are because of the time I had to take off from doing the lifts above. You'll have to bear in mind that I am working back to my best.
Clean 230 – Snatch 185 – Back Squat 350 – Bench 280 – Front Squat 250
Week 1
Monday
Power Clean – 4×3= 173, 173, 179, 184
Clean Pull – 4×3= 196, 196, 202, 207
RDL – 3×5= 210
BB Row – 3×5= 185
WT. Chin Up – 3×8= 10
5:00 minutes of jumping ropeWednesday
Back Squat – 4×5= 263, 263, 273, 273
Step Ups – 3×5= 135
Bench Press – 4×5= 196, 210, 210, 218
Push Press – 3×5= 135
Calf Raise 3×8= 60#db
5:00 minutes of jumping rope -
Participant
55m/60m, 100m and 200m
I won't begin my track workouts until early November. I think resting my body will benefit me the most right. Strength gains are a must for me to get back to where I know I should be. My lifting max's aren't what they normally are because of the time I had to take off from doing the lifts above. You'll have to bear in mind that I am working back to my best.
Clean 230 – Snatch 185 – Back Squat 350 – Bench 280 – Front Squat 250
Week 1
Monday
Power Clean – 4×3= 173, 173, 179, 184
Clean Pull – 4×3= 196, 196, 202, 207
RDL – 3×5= 210
BB Row – 3×5= 185
WT. Chin Up – 3×8= 10
[b]5:00 minutes of jumping rope[/b]Wednesday
Back Squat – 4×5= 263, 263, 273, 273
Step Ups – 3×5= 135
Bench Press – 4×5= 196, 210, 210, 218
Push Press – 3×5= 135
Calf Raise 3×8= 60#db
[b]5:00 minutes of jumping rope[/b]not bad numbers, i really like during pc and cp that should really help ur cleans
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Participant
Thursday – July 13, 2006
Snatch – 4×3= 120, 120, 126, 130
Snatch High Pull – 4×4= 173, 173, 179, 184
Good Mornings – 4×5= 135
Russian Leans – 3×6
Wt. Reverse Hypers – 3×8= 80
5:00 minutes of jumping rope -
Participant
Friday – July 14, 2006
Hang Clean – 4×3= 150, 150, 156, 156
Back Squat – 4×5= 265, 265, 265, 265
SL Squat (back foot on a bench) – 3×8= 135
Wt. Dips – 3×8= 100
Shoulder Complex – 2×10= 15 (DB Ant. Delt Raise, DB fly, Upright Cable Row [60]) -
Participant
Week 2
Sunday – July 16, 2006
Power Clean – 5×3= 173, 179, 184, 191, 191
Clean High Pull – 5×3= 196, 202, 207, 214, 214
RDL – 4×5= 215
BB Row – 3×5= 195
Wt. Chinups – 3×8= 20 -
Participant
Week 2
Sunday – July 16, 2006
Power Clean – 5×3= 173, 179, 184, 191, 191
Clean High Pull – 5×3= 196, 202, 207, 214, 214
RDL – 4×5= 215
BB Row – 3×5= 195
Wt. Chinups – 3×8= 20Week 2 Continued
Sorry I haven't been able to post. Over the past couple weeks I have bumped my numbers on all my lifts to get them more back to normal.
Tuesday July 18
Back squat – 5×5= 263, 273, 280, 280, 290.5
Step-ups – 4×5= 135
Bench press – 5×5= 196, 210, 218, 218, 218
Push press – 3×5= 135
Standing calf raise – 3×5= 60Wednesday July 19
Snatch – 5×3= 104, 109, 112, 117, 117
Snatch high pull – 5×4= 173, 179, 185, 191, 191
Good mornings – 4×5= 145, 150, 155, 165
Russian leans – 3×6
Wt. Reverse hypers – 3×8= 80Thursday July 20
Hang Clean – 5×3= 150, 156, 161, 168, 168
Back squat – 4×5= 245, 245, 252, 252
SL squat – 3×8= 135
Wt. Dips 3×8= 100
Shoulder complex (DB Ant. Delt raise, DB fly, Cable or DB Row) – 2×10= 15/80 -
Participant
Week 3
Monday July 24
Power clean – 5×3= 173, 184, 191, 196, 196
Clean pull – 5×3= 200, 212, 219, 223, 223
RDL – 4×5= 225
BB Row – 3×5= 225
Wt. Chin ups – 3×6= 20Wednesday July 26
Back squat – 5×5= 312, 320, 332, 340, 340
Step ups – 4×5= 135
Bench press – 4×5= 202, 218, 230, 230
Push press – 3×4= 135
Standing calf raise – 4×8= 60Thursday July 27
Snatch – 5×3= 139, 144, 148, 154, 157
Snatch high pull – 4×4= 179, 184, 191, 196
Goodmornings – 3×5= 165
Russian leans 4×6
Wt. Reverse Hypers 4×6= 80Saturday July 29
Hang clean 5×3= 150, 161, 168, 173, 173
Back squat 4×5= 280, 280, 292, 300
Hip extension – 3×8= 90, 130, 130
Wt. Dips – 3×6= 115
Shoulder complex (DB Ant. Delt raise, DB fly, Cable or DB Row) – 2×10= 15/80 -
Participant
Week 4
Monday July 31
Power clean – 4×3= 173, 173, 179, 179
Back squat – 4×5= 300, 300, 320, 320
Goodmornings – 4×5= 165
Push press – 3×5= 135
Reverse hypers – 3×8= 80 -
Participant
what r ur times and what level?
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Participant
10.30's/10.40's
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10.30's/10.40's
is that d3?
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Participant
Post collegiate
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August 2, 2006
Wednesday
Clean pull – 4×4= 196
Back squat – 4×5= 288,300, 300, 312
Russian leans – 4×6Super set
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BB row – 4×5= 195
Bench press – 4×5= 202, 210, 210, 210
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Participant
Friday August 4, 2006
Hang clean – 4×3= 173
Step up – 4×5= 135
Wt. Dips – 3×8-10
Wt. Chinups -3×8-10
Hip ext. – 3×8= 100 -
Participant
Week 5
Monday August 7, 2006Back squat – 5×3= 300, 312, 320, 320, 320
DB jump squat – 4×5= 20# db
Bench press – 4×3= 225, 234, 234, 234
Push press – 4×3= 165Tuesday August 8, 2006
Power clean – 4×2= 184, 191, 191, 196
Clean pull (from block) – 4×3= 183, 194, 201, 201
RDL – 4×5= 200
Reverse hypers – 3×6-8= 100
Wt. Pull ups – 3×5= 20# dbWednesday August 9, 2006
Front squat – 4×3= 180
Push jerk – 4×2= 165
Step-up – 4×12 (6 per)= 155
SL Box jumps – 4×12 (6 per)Thursday August 10, 2006
Hang/Power Snatch – 4×3= 130
Snach pulls – 4×2= 140, 140, 142, 142
Wt. Back Extensions – 4×6= 35# plate
Russian Leans – 3×6 -
Participant
Week 6
Monday August 14, 2006Back squat – 6×3= 320, 330, 340, 320, 330, 340
DB jump squats – 4×5= 80
Bench press – 6×3= 240, 245, 255, 255, 255, 255
Push press – 4×3= 170 -
Participant
what are you trying to achieve with this program
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Participant
Just strength and explosiveness. I missed so much after my injuries. This program is based on explosive and power athletes. It's just a summer program to put the foundation down for the upcoming season. The program was written for me by a friend who is a CSCS with the USOC and does his work at the Olympic Training Center in Lake Placid, NY. I like the program because of the posterior chain work that I am getting from it, which is much more than I had been getting or doing in the past. I have core exercises that I do 3x per week along with abdominal work. I also have med ball throws that I do 2x per week. Which ranges from 65 to 80 throws per session.
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Participant
Wednesday August 16, 2006
Power clean – 5×2= 195, 205, 210, 210, 210
Clean pull from block – 5×3= 205, 210, 220, 230, 235
RDL – 5×5= 235
Reverse hypers – 6×6= 100
Wt pull ups – 6×5= 25, 20, 15, 15, NW, NW -
Participant
Thursday August 17, 2006
Front squat – 6×3= 185, 195, 200, 185, 195, 200
Push jerk – 4×3= 175
Step ups – 4×6= 170
SL leg box jump 4×12 (6 each leg)
Wt. dips – 3×5= 100 -
Participant
Friday August 18, 2006
Hang/power snatch – 4×2= 140
Snatch pulls – 4×3= 140
Wt. reverse hypers – 4×6= 25#
Russian leans 3×6 -
Participant
i really like your choice of exercises, are you getting stronger? will lifting change any for the upcoming months?
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Participant
Yes, the lifting will change once in the upcoming weeks. I'm currently in week 7 right now. I will have an unloading week next week. There are 12 weeks in the this program. After this I will move onto whatever my coach will have written for me.
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Participant
Monday August 21, 2006
Back squat – 5×3= sets 4 and 5 = 1-2 reps – 340, 350, 360, 360×2 and set 5= self testing set 405
DB jump squat – 4×5= 80
Bench press – 5×3= sets 4 and 5 = 1-2 reps – 250, 260, 270, 270×2 and set 5= self testing set 280
Push press – 4×3= 165 -
Participant
Wednesday August 23, 2006
Power clean – 5×2= 196, 200, 214, 219, 219
Clean pull (from block) – 5×3= 206, 217, 243, 243, 243
RDL – 4×3= 245
Reverse hypers – 4×6= 100
Wt. Pull ups – 4×5= 15Thursday August 24, 2006
Front squat – 4×3= 205, 205, 213, 213
Push jerk – 4×2= 175
Step-up (6 per leg) – 4×6= 205, 205, 213, 213
SL box jumps (6 per leg) – 4×6
Wt. dips – 3×5= 25Saturday August 26, 2006
Hang/power snatch – 5×2= 148, 148, 152, 152, 157
Snatch pulls – 5×2= 148, 158, 162, 164, 170
Wt. back extensions – 4×5 -
Participant
Monday August 28, 2006
Power clean – 4×2= 173, 179, 184, 184
Back squat – 4×3= 300, 320, 320, 320
RDL – 3×3= 225
Pull-ups (body wt) 3xfailWednesday August 30, 2006
Back squat – 4×3= 300, 320, 320, 320
Jump squat (body wt) – 4×8
Step up (5 per leg) – 3×5= 185
Bench press – 4×3= 225. 240, 240, 240
Push press – 4×3= 135Friday September 1, 2006
Snatch – 3×2= 139, 144, 148
Hang clean + jerk – 3×2= 173, 179, 184
Wt. back ext – 3×5 -
Participant
Week 9
Monday September 4, 2006
1/4 Squat – 3×3= 350
Speed squat – 1×5= 205 *completed 10-20 seconds after last 1/4 squat set
Jump squat – 3×3= 122 +complex with 1/4 squat
Step up (5 per leg) – 3×10= 175
SL box jumps (5 per) – 3×5
Bench press 4×3= 240, 240, 255, 255Tuesday September 5, 2006
Clean – 4×2= 200, 207, 207, 214
Clean pull (mid-thigh) – 4×2= 215, 227, 227, 234
RDL – 4×3-5= 234, 234, 234, 234
Reverse hypers – 4×4Thursday September 7, 2006
Back squat *control with speed on concentric 1/2 – 5×3= 304, 304, 324, 324, 324
Jerk 3×2= 185
Wt. split jumps (5 per leg) 3×10= 25
Cable row 3×6= 150
Wt. dips 3×6= 25Saturday September 9, 2006
Snatch (cluster set) 5×1= 161, 167, 172, 167, 161
Clean (cluster set) 5×1= 200, 207, 214, 207, 200
Good morning 3×5= 135
Wt. Russian Leans 3×6-failCluster sets are to be done fairly consecutively – rest between sets should be the amount of time it takes to change weight and re-set
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Participant
do u feel more explosive? r u running? how is ur lower body strength?
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Participant
Week 10
Monday September 11, 2006
1/4 Squat – 4×3= 405
Speed squat – 2×5= 205 *completed 10-20 seconds after last 1/4 squat set
Jump squat – 4×3= 122 +complex with 1/4 squat
Step up (5 per leg) – 3×10= 135
SL box jumps (5 per) – 3×5
Bench press 4×3= 255Tuesday September 12, 2006
Clean – 4×2= 207, 214, 219, 207, 219, 225
Clean pull (mid-thigh) – 4×2= 234, 234, 240, 245, 250, 250
RDL – 4×3-5= 250
Reverse hypers – 4×4Thursday September 14, 2006
Back squat *control with speed on concentric 1/2 – 5×3= 316, 332, 344, 324, 344, 365
Jerk 3×2= 185
Wt. split jumps (5 per leg) 3×10= 25
Cable row 3×6= 150
Wt. dips 3×6= 25Saturday September 16, 2006
Clean (cluster set) 5×1= 207, 214, 219, 214, 207
Snatch (cluster set) 5×1= 167, 172, 176, 172, 167
Good morning 3×5= 135
Wt. Russian Leans 3×6-failCluster sets are to be done fairly consecutively – rest between sets should be the amount of time it takes to change weight and re-set
I'm getting to it, just a sec, I have finish catching up my posts
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Participant
Week 11
Week 11 and 12 are the last of my offseason lifting. These weeks were pretty brutal and taxing.
Monday September 18, 2006
Back squat* 3×5= 324, 332, 344, 356, 373
Jump squat* 3×5= 122
Jump onto box* 5×3= 36 inch box
*complex BS, JS, & BJ together – 20 seconds between exercise / 2-3 min between setsBench press 5×3= 246, 255, 246, 255, 270
Wednesday September 20, 2006
Clean 5×2= (sets 4&5 are singles) 196, 196, 202, 202, 202
Clean pull (mid thigh) 4×2= 216, 216, 227, 227
RDL 3×3= 202
Reverse hypers 3×3Friday September 22, 2006
Clean (cluster) 5×1= 167, 172, 176, 172, 167
Clean (cluster) 5×1= 207, 214, 219, 214, 207
Hyperextensions 5×5
Wt. Russian Leans 5×6-failCluster sets are to be done fairly consecutively – rest between sets should be the amount of time it takes to change weight and re-set
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Participant
Week 12 – TESTING WEEK
This is the final week of thing lifting with maxing out on Monday and Wednesday.
Monday September 25, 2006
Clean 7×1 (sets 4-7= work up to 1 RM)= 196, 207, 219, 230, 235 (fail at 240) should have had, but I don't have much flexibility to get my elbows all the way through and bit me in the arse at the end.)
Snatch 7×1 (sets 4-7= work up to 1 RM)= 157, 167, 176, 182, 187, 192, (fail at 197)
Reverse hypers 5×6Wednesday September 27, 2006
Back squat 6×1 (sets 3-6 work up to new 1 RM)= 373, 389, 409, 415 (fail), got back at it and got 425
Bench press 4×1= 270, 285, 294, 305
Wt. split jumps (5 per leg) 4×10Friday September 29, 2006
Snatch (cluster) 5×1= 167, 172, 176, 172, 167
Clean (cluster) 5×1= 207, 214, 219, 214, 207
Hyperextensions 5×5
Wt. Russian leans 5×6-failCluster sets are to be done fairly consecutively – rest between sets should be the amount of time it takes to change weight and re-set
Final numbers:
Snatch 192
Clean 235
Back squat 425
Bench 305 -
Participant
I acheived new personal bests in all the lifts except bench press. In the whole scheme of things as a sprinter who cares how much you bench.
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Participant
Active Recovery week. Lifts on Monday and Friday
Monday October 2, 2006
Power clean 5×5 (incremental sets, add the same weight to each set)= 135, 140, 145, 150, 155
Low cable 1 leg squat 4×12= 120
Calf raises 3×12= 135Friday October 6, 2006
LSU Warm up abbreviated
4x100m jog
50m jog + split squat
50m jog + squats
50m jog + ankle hops
50m jog + lunges
50m jog + line hops
50m jog + speed skaterHip Mobility
extenders, fire hydrants, leg to shoulder, leg lifts3×3 sprint drills 20m – A march, A skip, Butt kicks
DB neutral grip bench press 4×4= 80, 80, 85, 85
Neutral grip sternum pull-ups 4×5
*Dips 3×7
*30 degree 2 arm row 3×72x200m @ :30 with 2 minutes rest
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Participant
how much u weigh? overall ur numbers look good, the clean should be lil higher.
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Participant
I told you why the clean isn't that high. It's not that I can't do it, it's the way my body is wound. I weight 160 lbs
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Participant
I told you why the clean isn't that high. It's not that I can't do it, it's the way my body is wound. I weight 160 lbs
doesnt matter, at ur bw the numbers are still good.
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Participant
I hope the numbers I put up will lead to a monster season that I hope to have and get back on track to where I was in the past.
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Participant
when are you gonna start running? and what does ur gpp look like? how will ur lifting change once running is in place?
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Participant
Beginning of November is when I'll start. I'm doing a few things now, strides, etc. Nothing serious just to keep active. My coach that worked with me when I ran my best is writing my workouts again. So, I honestly don't know what he has planned for me. I just know what he does with me has worked better than anything else. I tried doing workouts that were based on speed, etc. They didn't work for me. Lead to injuries, overtrained, and embarrassment.
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Participant
Beginning of November is when I'll start. I'm doing a few things now, strides, etc. Nothing serious just to keep active. My coach that worked with me when I ran my best is writing my workouts again. So, I honestly don't know what he has planned for me. I just know what he does with me has worked better than anything else. I tried doing workouts that were based on speed, etc. They didn't work for me. Lead to injuries, overtrained, and embarrassment.
so this coach is more tempo based? damn u have another month to keep working on strength, wish i didnt have to run as much so i could do the same.
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Participant
I wish I could be running now. He's letting me do some work, but nothing like regular track workouts. Just something to keep me fresh. They are more strength based I would say. Well, based on what I have done for him in the past. Quick workouts with little rest.
Ex of a Monday workout after GPP 1×300 @ 40 – 7 min rest, 2×200 @ 25 – 5 min rest
I could type em' all about, but it would take a while. Bascially, ex. tempo, int. tempo with blocks, overspeed, etc included as it goes.
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Participant
sounds similar to lacrosse
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Participant
Is that good?
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Participant
Is that good?
depends who u ask
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Participant
Tell me what everyone says? Good and bad.
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Participant
lol. Good Marcus Walgrave 10.43w tie national champ last year 100m.
Tutskey 10.31? few years ago
Rock world silver medalist 400m
Nate Olson 20.99
…<br /everyone:
https://www.uwlax.edu/athletics/mtrack/results/
i see 2-3 fast 55m times.
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Participant
Not many schools have that many fast guys that are strictly 1/2 guys, right? So, I wouldn't consider it that bad. It looks as though, the sprint crew has gotten deeper since 2002 or am I wrong?
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Participant
i understand they are div 3 but i would like to see a program have more then just 1 or 2 fast guys in the short sprints. lacrosse has 2-3 guys that run good times in the 55-200.
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Participant
heres this week strength work:
mon:
cg snatch 5×3
stepups 3×8
body curls core work 4×6tue:
db bp 4×7
db pullovers 4×7
pushdowns 4×8
curls 4×8thur:
cg snatch 5×3
bsq 4×5 5-3 tempo
body curls 4×6fri:
same as tue -
Participant
But they have 3:10 4×4's, 40. 4×1's, and 125 4×1's… So they have to a little depth
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Participant
Well, they must be doing something right to have as many national titles over the past two decades. I dont' think it's just luck, the coaches there have to be on to something right. It may not be the way of CF, etc but they have had great athletes through times. Pretty much the most decorated program in the entire country only behind Arkansas
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Participant
yes u have to have some speed to have good relays but more team chemistry etc.
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Participant
do u run for lacrosse. lol
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Participant
No, I don't. I was just defending my workouts if they are like theirs haha
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Participant
What do you mean? What kinds of things are done that make you question it?
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Where are you guys all from taht you know all this about that program?
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Participant
Well their lifting is top notch for one and they have a lot of people who work hard (lots of people pushing each other). You can ask ut about one of their 55m guys who made some big improvements.. I forget the details but I think he still remembers
u think the lifting is top notch
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Participant
Tell me about the 55 guy UT?
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Participant
Tell me about the 55 guy UT?
no comment.
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Participant
That doesn't sound good. Where are you from?
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Participant
Houston Texas
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Well I am going based off what drivephase (dan tutskey) has said about the guy running the weight program and what others have said about their program. I can only assume it is top notch… not sure how else they are developing in some aspects without it.
i know this is only one block of training but damn man he could do better then this:
mon:
cg snatch 5×3
stepups 3×8
body curls core work 4×6tue:
db bp 4×7
db pullovers 4×7
pushdowns 4×8
curls 4×8thur:
cg snatch 5×3
bsq 4×5 5-3 tempo
body curls 4×6fri:
same as tue -
Participant
I'm going to start posting my season of lifting each day, I'll try to keep up with as much as I can. I am also doing a few things on the track or the roads so I am somewhat prepared for my gpp. Like, I've said before I am taking baby steps in developing what I once and hopefully the numbers I put up in the weightroom will serve as an indicator that I will get back to where I should be. I'm 27 years old, 5'3, and 160-165 lbs.
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Participant
Monday October 9, 2006
7am Weightroom
Progressive hang snatch 4×4= 60k
Rest 3 minutes1/14 Back squat 5×2= 275
Rest 90s
Tempo 2:2:1:0Body curls 3×6=
Rest 90sTrack Workout immediately after lifting workout
Easy run 20-30 minutes
5x100m striders -
Participant
Tuesday October 10, 2006
7am Weightroom
DB Neutral grip bench press 4×4= 90, 95, 95, 95
Rest 3 minNeutral grip pull ups 5×4
Rest 90s
Tempo 2:0:1:03a. Weighted Dips
4×6
Rest 2 min
Tempo 2:0:1:03b. 30 degree 2 arm row
4×6
Rest 2 min
Tempo 2:0:1:0C.Sta
4 Way Core – 40 seconds each
Prone elbow stand
Supine elbow stand
Prone hand stand
Supine hand stand
Lateral elbow stand
Lateral hand stand
Med ball toss & catch (balance on butt)C.Ste 3×15
Crunch, L Overs, Throw downs, V ups, Back hyper with twist3pm Track workout
Seagrave Warm up
8x200m @ :38 – :30 restThis will be an interesting workout. I'll be on the track doing more than what I have done and with my achillies being sore, I don't know how it will handle it. May make it, may not. We'll have to see.
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Participant
Wednesday October 11, 2006
My achillies wasn't too sore today. It was somewhat stiff, but not as bad as I had thought it was going to be. I was debating whether I should just warm up today, do a little bit of easy running or just take the day off and do the workout I have scheduled tomorrow. More than likely I will end up running, I would like to have an idea of how I'll feel after a week of training.
Workout
1 mile easy on the treadmill at 8 min pace -
Participant
Thursday October 12, 2006
7am Weightroom
Cleans off thick plate 4×5= 80k
Tempo 0:0:X:0
Rest 3 minBack Squat 4×9= 225
Tempo 2:0:1:0
Rest 3 minLow cable hip flexion
6×10= Green band
Tempo 3:0:3:0
Rest 2 min
Stood on a box with 1 leg. Attached the band to the other leg. Step up and drove the loaded leg to parallel.C.Sta
Superman 55 sec holdC.Ste
3×20 Med ball Abs
Crunch, back hypers, and ball touch side to side3 pm Track Workout
Broncos Warm up
3x30m 3-point starts – full recovery
1x400m @ relaxed state
1×4 Stadium Stairs**30 degree weather can be a pain at the beginning. It will grow on me in time.
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Participant
lol, who is ur strength coach?
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Participant
I have a couple
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Participant
My summer program was written by a strength and conditioning coach for the USOC. My track is a combo. Things I like to do and know what works for me and things that I did in college.
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Participant
I have a couple
bc that stuff look familiar
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Participant
Friday October 13, 2006
7 am Weightroom Workout
Bench press 5×4= 185, 185, 155, 135, 135
Tempo 5:0:5:0
Rest 90s30 degree DB Arc Row
3×6= 20
Tempo 2:0:1:0
Rest 2 minOverhead DB press
4×3= 70
Tempo 2:0:1:0
Rest 90sPoloquin press 4×4= EZ bar
Tempo 3:0:1:0
Rest 90sNo workout today
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Participant
It should look familiar. I do use their weightlifting. What I need to get posted on here is what I did last year. I'd like to get some opinions from everyone. I've had the greatest success on things that I'm doing now. Tempo lifting is something I started with a friend of mine a few years ago. We have mp3's with cadences downloaded to lift with. It makes for interesting weight workouts. I mainly just used them for early season work.
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Participant
why do u like tempo lifting – just curious?
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Participant
I like the control it gives me in the lift and fatigue sets in quick so you really have to focus on the technique of the lift and controlling the weight. I especially like it with leg work. I hated the hip flexion (it forced me to stabilize on every rep and worked my glutes as well.) I like reading your journal ut. Rather than posting this in your journal. Why the tread runs? Just curious?
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Participant
i found they are easier on my body then doing 2200m of tempo runs. on my tue and thur workouts i will be doing diff things.
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Participant
I hear you on that 2200m of tempo can be hard on your body. Eventhough you set your pace, it still gets tough. It's nice to get off the track every so often for a tempo workout.
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Participant
Monday October 16, 2006
7 am Weightroom
Cleans off thick plate 4×5= 90k
Tempo 0:0:X:0
Rest 3 minBack Squat 5×4= 225
Tempo 5:0:1:0
Rest 3 minLow cable hip flexion
4×10= Green band
Tempo 3:0:3:0
Rest 2 min
Stood on a box with 1 leg. Attached the band to the other leg. Step up and drove the loaded leg to parallel. -
Participant
[b]Monday October 16, 2006
7 am Weightroom[/b]
Cleans off thick plate 4×5= 90k
Tempo 0:0:X:0
Rest 3 minBack Squat 5×4= 225
Tempo 5:0:1:0
Rest 3 minLow cable hip flexion
4×10= Green band
Tempo 3:0:3:0
Rest 2 min
Stood on a box with 1 leg. Attached the band to the other leg. Step up and drove the loaded leg to parallel.how long did that workout take? i bet those bsq are tough. do u really think the tempos for the squats help?
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Participant
do u have the bands attached to an object?
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Participant
I can either use a regular low cable or the bands attached to a squat rack. I think the tempos are helping. The weight has felt really light. On Thursday I'm going to look at doing around 315. The tempos suck for the hip flexion. It burns like the dickens.
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Participant
You guys think hip flexor exercises like that are really helpful? Years ago I did a ton of (heavy) hip flexor work but saw no benefit. Some of my guys swear by them though…
i know lacrosse like such things, it may work. i did tempo for some time, they felt hard on the body.
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Participant
I won't be doing it for much longer. I like to change things up before my body adapts to it.
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Participant
Tuesday October 17, 2006
7 am Weightroom Workout
Bench press 4×4= 185
Tempo 5:0:5:0
Rest 90s30 degree DB Arc Row
3×6= 25
Tempo 2:0:1:0
Rest 2 min1a. Overhead DB press
4×2= 75, 80, 80, 80
Tempo 2:0:1:0
Rest 90sPoloquin press 4×3= EZ bar
Tempo 3:0:1:0
Rest 90s -
Participant
damn ur summer workouts look really good and now im not sure what u r doing?
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Participant
I trust what I'm doing so that's all that matters. It will all make sense very soon. Just be patient.
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Participant
I trust what I'm doing so that's all that matters. It will all make sense very soon. Just be patient.
i wasnt saying u didnt have trust in ur training, i was asking a question.
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Participant
I'm maintaining and and adding some muscle endurance.
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Participant
Wednesday October 18, 2006
3 pm Track Workout
Cougar Warm up
2x500m @ 1:30 – 15 minutes rest
#1 68 at 400m – 1:26 overall
#2 67 at 400m – 1:23 overall -
Participant
dont see how you do the hip flexor work with the green bands, i had to use mini bands.
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Participant
I tie one end to the rack and one end around my ankle. I stretch is so theres some tension and then I do the exercise. The band is like the type you'd use for squating. Hope that helps.
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Participant
I tie one end to the rack and one end around my ankle. I stretch is so theres some tension and then I do the exercise. The band is like the type you'd use for squating. Hope that helps.
my point is the tension of the thick green bands was too much.
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Participant
Not on these bands. They are set up in our weight room to do four way hip mobility on them.
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Participant
these are bands we have: https://jumpstretch.com/osc/product_info.php?cPath=21&products_id=31
this is the one i had to use: https://jumpstretch.com/osc/product_info.php?cPath=21&products_id=72
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Participant
Haha yea I don't think anyones going to do hip flexor raises with a 2"+ green band wrapped around their ankle. You'd probably pull your knee apart.
i was able to get it up but took tooo much effort and i dont see how u can do tempo with them also.
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Participant
They obviously aren't the same bands. I've worked in sports performance and PT so there are several different kinds of bands. Why raise such a stink about a band.
https://www.bmlbasic.com/theratubing.htm
https://www.trainerschoice.on.ca/clinical/thera.htm -
Participant
Monday October 23, 2006
630 am Weightroom Workout
Close grip hang snatch 5×3= 6inch grip – 40k
2 min rest
Tempo 0:0:X:0Step ups 4×6= 50k
2 min rest
Tempo 2:0:1:0
Do not collapse to initiate heel contact on the bottom footBody curls 4×6
2 min rest
Tempo 2:0:2:0
Hips over headTrack Workout immediately after lifting
Seagrave Warm up
6x200m @ :36 – 2:30 rest -
Participant
Tuesday October 24, 2006
630 am Weightroom Workout
1a DB bench press 7×4= 70
Tempo 2:0:2:01b DB pullover 7×4= 60
Tempo 2:0:1:0
Range of motion
Rest 1 min2a Cable triceps pushdown 8×4= 120
Tempo 3:0:3:02b Low cable EZ curl 8×4= 120
Tempo 3:0:3:0
Rest 1 min315 pm Track workout
Seagrave Warm Up
1x4x40m sled pulls with 40#
1x10x Stadium stairs -
Participant
Wednesday October 25, 2006
630 am Track Workout
Seagrave Warm up
2x500m @ 400 pr +:20 – 15:00 minutes restI was around 67 on the 2nd one and it felt terrible. I felt like a snail! Maybe I am one.
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Participant
Thursday October 26, 2006
630 am Weightroom Workout
Close grip hang snatch 5×3= 6inch grip – 50k
2 min rest
Tempo 0:0:X:0Step ups 4×6= 50k
2 min rest
Tempo 2:0:1:0
Do not collapse to initiate heel contact on the bottom footBody curls 4×6
2 min rest
Tempo 2:0:2:0
Hips over head315 pm Track Workout
Seagrave Warm Up
2x200m hills – sprint up/walk down -
Participant
Friday October 27, 2006
7 pm Weightroom Workout
1a DB bench press 7×4= 70
Tempo 2:0:2:01b DB pullover 7×4= 60
Tempo 2:0:1:0
Range of motion
Rest 1 min2a Cable triceps pushdown 8×4= 120
Tempo 3:0:3:02b Low cable EZ curl 8×4= 120
Tempo 3:0:3:0
Rest 1 min -
Participant
whats your height and weight?
I'm 5'4", 167 lbs.
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Participant
no squats
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Participant
No, not that week or this coming. I've been squating for well over 15 weeks straight so variation is key and I love single leg activities
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Participant
No, not that week or this coming. I've been squating for well over 15 weeks straight so variation is key and I love single leg activities
why u like single leg work
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Participant
well, it's simple. when you are running are both feet ever in contact with the ground? Since they aren't you need single leg strength. You can't just do back squats or front squats. You've got to include single leg range of motion lifts.
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Participant
If an athlete is too strong it might be a rare situation that warrants increased specificity in exercise selection, e.g. lunges/step ups rather than squats
Exercise Variety: ???If an exercise is worth doing, it is worth doing all the time???
??? Introducing new exercises exposes athlete to a conditioning risk (so ture, i have been during fsq, bsq, sdl for a long time and on fri i did lunges and my glut were sore sat morning.)
??? Any training benefit gained will be quickly lost if not maintained
??? Small changes in performance, (e.g. incline rather than flat bench) provide variation without associated conditioning/detraining risks david w -
Participant
I stick to what I said. I have it backed up by Orthopeadic Drs and Orthopaedic Physical Therapists and strenght and conditioning specialists. I'm not just going to squat and front squat all the time. Step ups, sl squats, lunges, etc are sport specific. Just because I haven't squated in a week isn't bad. I know what I'm doing and the people I talk to know what they are doing. I trust them, I've been very successful in two sports Track and bobsledding.
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Participant
bobsledding, whats ur name may know u
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Participant
what is tempo 2-0-1-0?
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Participant
2 seconds down, no pause, 1 second up
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Participant
do you have big triceps from those pushdowns and tempos.
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Participant
I don't lift for bulk and I really don't care what my tri's or bi's look like. It just happens to be in the program for the week.
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Participant
Monday October 30, 2006
630 am Weightroom Workout
Close grip hang snatch 5×3= 6inch grip – 50k
2 min rest
Tempo 0:0:X:0Step ups 3×8= 50k
2 min rest
Tempo 2:0:1:0
Do not collapse to initiate heel contact on the bottom footBody curls 4×6
2 min rest
Tempo 2:0:2:0
Hips over headTrack Workout immediately after lifting
Seagrave Warm up
6x200m @ :36 – 2:30 rest -
Participant
Tuesday October 31, 2006
630 am Weightroom Workout
1a DB bench press 7×4= 75
Tempo 2:0:2:01b DB pullover 7×4= 65
Tempo 2:0:1:0
Range of motion
Rest 1 min2a Cable triceps pushdown 8×4= 120
Tempo 3:0:3:02b Low cable EZ curl 8×4= 120
Tempo 3:0:3:0
Rest 1 minTrack workout immediately after lifting 730 am
Seagrave Warm Up
2x4x50m hills -
Participant
hows the training going?
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Participant
it's not going bad at all. my achillies isn't as sore as it has been which is very good. I start my season workouts next week so we'll see how that goes. I'll do most of my running after I lift. I have been doing that now and it's actually nice. I'm pretty warm when I get ready to warm up for my running workout and I feel good while running. I don't know if I necessarily like lifting and running a few hours later. When I was in college I always lifted before practice. I think it puts me in a more aggressive mood and it carries over to the workouts. I think I just rambled a bit. How are your workouts going? Where are you at school?
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Participant
it's not going bad at all. my achillies isn't as sore as it has been which is very good. I start my season workouts next week so we'll see how that goes. I'll do most of my running after I lift. I have been doing that now and it's actually nice. I'm pretty warm when I get ready to warm up for my running workout and I feel good while running. I don't know if I necessarily like lifting and running a few hours later. When I was in college I always lifted before practice. I think it puts me in a more aggressive mood and it carries over to the workouts. I think I just rambled a bit. How are your workouts going? Where are you at school?
workouts are going good, im not in school im working at a sports performance company.
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Participant
Wednesday November 1, 2006
730 am Track Workout
Seagrave Warm up
1x400m @ +:18 – 10:00 rest
2x200m @ :34 – :30 rest400m @ :70
200m @ :29
200m @ :34 -
Participant
Thursday November 2, 2006
630 am Weightroom Workout
Close grip hang snatch 5×3= 6inch grip – 50k
2 min rest
Tempo 0:0:X:0Step ups 4×6= 50k
2 min rest
Tempo 2:0:1:0
Do not collapse to initiate heel contact on the bottom footBody curls 4×6
2 min rest
Tempo 2:0:2:0
Hips over head315 pm Track Workout
Seagrave Warm Up
2x4x40m sled pulls
4x40m open sprints -
Participant
Things are finally going to get rolling for me this season on Monday and I have to say I am stoked! I haven't been this excited for a while. I am running for a lot more this year than I ever have been. Here is the upcoming week.
11-6 2×3 Speed Drills [email protected] 1:28-15 minutes rest
11-7 2×3 Speed Drills [email protected] :34- 2:30 minutes rest
11-8 2×3 Speed Drills 2 sets of 4 Hills (50m)- shag down, run up- 5 minutes rest
11-9 2×3 Speed Drills 2 sets of 4 sled pulls (40m)- full recovery
11-10 Easy 10-15 minute run -
Participant
Monday November 6, 2006
730 am Track Workout
Seagrave Warm Up
2x500m @ 1:28 – 15:00 rest
400m @ :65 – 1:25 for 500m
400m @ :68 – 1:27 for 500mI felt pretty good. Was a little tight the last 100m of it all, but from 300m-400m I was able to maintain or try to accel. It was pretty solid for as much as I have doing 500's. I will be lifting around 530 pm tonight. Here is the lifting that I'll be doing.
530 pm Weightroom Workout
Swiss Table top hip flexion 3×6=
Tempo 3:0:3:0
Rest 90sJump squats 5×6= 30k
Tempo 0:0:X:0
Rest 3 minBack squat 4×5= 135
Tempo 7:0:3:0
Rest 1 min -
Participant
Tuesday November 7, 2006
7 am Weightroom Workout
1a Push press 5×4= 80k
Tempo 2:0:<1:0
Rest 1 min1b Pull ups 5×7
Tempo 2:0:1:0
Rest 1 min2a Skull crushers 4×8= 30 lb db
Tempo 3:0:3:0
Rest 1 min2b Straight bar curl 4×8= 45
Tempo 3:0:3:0
Rest 1 min730 am Track workout
Broncos Warm Up
8x200m @ :34 – 2:30 rest
#1 33.98
#2 34.21
#3 32.99
#4 32.40
#5 32.00
#6 32.86
#7 32.39
#8 32.62Felt strong today. Was a little sore from the tempo squats, but that left pretty quick after I started warming up. I was very happy with how it went. I felt like I was getting stronger as the workout went out. Never at any point did I feel that I was pushing to make my pace. It was a really good workout today!
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Participant
Wednesday November 8, 2006
730 am Track Workout
Seagrave Warm Up
2x4x50m hills -
Participant
Thursday November 9, 2006
730 am Track workout
Seagrave Warm Up
2x4x40m sled pulls with 45# -
Participant
Monday November 13, 2006
315 pm Track Workout
Seagrave Warm Up
8x200m @ :33 – 2:30 rest
31.69, 30.61, 29.80, 31.44, 33.81, 33.06, 32.06, 33.81530 pm Weightroom Workout
Swiss Table top hip flexion 3×6=
Tempo 3:0:3:0
Rest 90sJump squats 5×6= 39k
Tempo 0:0:X:0
Rest 3 minBack squat 4×5= 155
Tempo 3:0:1:0
Rest 1 min -
Participant
Tuesday November 14, 2006
7 am Weightroom Workout
1a Turkish Get-ups 3×6= 10
Tempo 0:0:1:0
Rest 1 min2a Push press 5×4= 80k
Tempo 2:0:<1:0
Rest 1 min2b Pull ups 5×7
Tempo 2:0:1:0
Rest 1 min3a Skull crushers 4×8= 30 lb db
Tempo 3:0:3:0
Rest 1 min3b Straight bar curl 4×8= 45
Tempo 3:0:3:0
Rest 1 min730 am Track workout
Cougars Warm Up
2x500m @ 1:26 – 15:00 rest
1:29.84, 1:26Sluggish this morning because I didn't get a long recovery time between workouts. I pushed it on the last one and maintained relaxation. Now, I have 36 hours before block work tomorrow.
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Participant
when is ur first meet
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Participant
that's in doubt right now….. I did some block work and my achilles flared up so I'm pretty sore. I have an appt with a sports med. doc on Dec. 1. I can do all the work in trainers, but spikes just irritate the hell out of. Any advice??
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Participant
My coach is going to adjust my workouts so I'm in trainers for my speed work as well and just race in spikes or I'll be in spikes at the beginning of the week. Suggestions of ways to get through this?
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Participant
what kind of spikes
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Participant
i'm got max cats (06') version
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Participant
i'm got max cats (06') version
Try a less aggressive spike.
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Participant
that might… i have the original johnsons. would that work? i have tendonitis so it's going to be there. what else could i do as far as lifting? i have been doing eccentric raises, stretching, cross friction, etc. hopefully that will help me out.
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Participant
that might… i have the original johnsons. would that work? i have tendonitis so it's going to be there. what else could i do as far as lifting? i have been doing eccentric raises, stretching, cross friction, etc. hopefully that will help me out.
i could cure that injury in 10-15 if its tendonitis
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Participant
Go for it. Tell me how.
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Participant
whats ur slj?
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Participant
The last time I did one, it was 9'8".
5'4 – 170 lbs
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Participant
The last time I did one, it was 9'8".
5'4 – 170 lbs
9'8, is that ur best.
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Participant
What were your lifts like when you were running 10.30-10.40?
um let me see here. I have journals from all those seasons, but I don't have them with me so I will try to remember what kinds of lifts I was doing. As far as olympic lifts I was doing a lot of cleans from the knee or from a box. Working a lot on moving the bar as quickly as possible. Band squats, chain squats, jump squats. Things like that. My maxes then weren't as high as they are now.
Maxes that year were…
Bench 320
Squat (next one rep max) I had a program that was a 12 week base building workout. My last heavy day started at 275 and worked up to 350×6. It was 5 sets of 6 reps. My clean was around 220 I think. I'm not real sure and my snatch was up around 155 or so. Now, I'm at 300 for bench, 235 clean, 192 snatch and 425 for back squat which the numbers are better than when I ran 10.30 and better than when I was bobsledding. when i was bobsledding I was about 15 lbs heavier than I am now. -
Participant
[quote author="heartsonfire" date="1163987182"]
The last time I did one, it was 9'8".5'4 – 170 lbs
9'8, is that ur best.
[/quote]
yeah, 9'8 was my best. I'll have to look it up for sure. I never got over 10', but something is telling me it was more than 9'8.
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Participant
What were your lifts like when you were running 10.30-10.40?
come to think of it, in my opinion, my best season was 2005. I got finished with bobsledding, hurt my back, took a month off and started training in january. Lost all the weight I gained and ran 10.40 at the end of may with just a base training period and one comp phase of training. So I pretty much had the equivilent of a fall training period and Indoor season. Quik also thinks thats my best season. I tend to agree.
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Participant
How deep are the squats? Full squats, parallel, or just above parallel? (I assume not quarter squats ;))
Deep. Just below parallel. Knees behind toes, pushing through the heels.
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Participant
Monday November 20, 2006
7 am Weightroom Workout
1a Clean and jerk 4×3= 80k
Rest 3 min2a Back squat 4×5= 185
Tempo 3:0:1:0
Rest 60 seconds
** did it wrong, should have been up around 205-220 **3a Bench press 4×5= 185, 185, 215, 215
Tempo 2:0:1:03b 30 degree 1 arm row 4×5= 65
Tempo 2:0:1:0
Rest 60s745 Track Workout
Cougars Warm Up
6x200m @ :31 – 2:16 rest
35.12, 30.64, 29.87, 29.69, 29.61, 30.87The first was slow obviously, but i didn't let it bother me because if I would have started out ahead of pace it would have come back to get me in the end. I starting to cramp at the end. i felt like crap after because I have a cold too, but I got through it and had no pain in the achilles. I've scheduled myself to race on Dec. 9th just to get an idea of where I'm at.
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Participant
What do you feel helped you make such a dramatic improvement from hs–>college? Was it mostly lifting or getting in a good program, combo, ?
I think it was combo of weights, good program and will. Out of hs I had never squated or cleaned in my life so I was very raw and underdeveloped. I weighed around 140 lbs out of HS ran 11.03 electric 10.5 h, 22.30 electric and 21.5 h. I put on roughly 30 lbs in college. My max was 200 for the bench and 225 rep max, don't remember how man reps. The program I was on for training was okay until outdoor of my senior year. I ran fast in the beginning, but was never tapered when I need to until 2002 at NCAA's when I eased up in the 200 and ran 21.18 jogging in the final 50m. I knew I was ready to go then. Plus I had a lot of confidence from running 10.52 for my slowest time in the 100m that year and running 21.23 in the 200m. Basically, it was luck and I made sure no one worked as hard as I did. It wasn't anything special. I wanted to win and be an NCAA champion. which didn't really happen. But the team title and ring made up for in more ways that I could have ever imagined.
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Participant
do u really think all the jump squats, band squats, chain squats really help with your overall speed development?? r those tempo squats really diffcult and do develop strength or mainly strength end/hypertrophy? it seem like the ol's were always light to med in weight?
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Participant
Are you talking about what I'm doing now what I did then? I was just telling him what I did in 02. I don't have the journal with me. I did go heavy because i was lifting with our throwers. The band squats had 405 on so the bottom was lighter and it allowed me to explode on the way. I don't think they are necessarily, but they were just supplementing my work on the track. The tempo squats are hard. With one minute rest taking 7 seconds to get to the bottom and 3 minutes on the way. Uh yeah, they're hard. My ol's were light back in 02' because I focused on moving the bar as quickly as I could.
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Participant
Are you talking about what I'm doing now what I did then? I was just telling him what I did in 02. I don't have the journal with me. I did go heavy because i was lifting with our throwers. The band squats had 405 on so the bottom was lighter and it allowed me to explode on the way. I don't think they are necessarily, but they were just supplementing my work on the track. The tempo squats are hard. With one minute rest taking 7 seconds to get to the bottom and 3 minutes on the way. Uh yeah, they're hard. My ol's were light back in 02' because I focused on moving the bar as quickly as I could.
theres a thread on here about those lighten squats. i was talking bout back in 02.
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Participant
The hits just keep on coming!! Whew. Now I'm sick, but luckily I only have three workouts so I will go Monday, Wednesday and Friday. I lucked out and picked a good week to be under the weather.
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Participant
Tuesday November 21, 2006
1a. Push press 4×3= 50lb db
Tempo 2:0:1:0
Rest 90s2a. DB lateral raise 3×8-12= 15
Tempo 2:0:2:0
Rest 90s3a. Barball shrugs 3×12-15= 200
Tempo 1:0:1:0
Rest 90s4a. Tricep skull-crushers 4×7-9= body weight
Tempo 2:0:2:0
Rest 60s5a. Turkish get-ups 2×5= 15
Tempo NA
Rest as needed -
Participant
Thursday November 24, 2006
930 Track Workout
Seagrave Warm Up2x4x50m hills (sprint up/walk down)
I finally started to feel like I was coming down from cold. I took a couple days off to recover. I only had three days to workout this week. So Tuesday and Wednesday were off and then I worked out today and will Friday. Hopefully, I didn't get set back too far. It's getting frustrated. I feel like a pile. Anyone have any ab circuits?
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Participant
Monday November 27, 2006
7 am Weightroom Workout
1a Clean and jerk 4×3= 90k
Rest 3 min2a Back squat 2×5= 225
Tempo 2:0:1:0
Rest 60 seconds
** did it wrong, should have been up around 205-220 **3a Bench press 3×4= 225
Tempo 2:0:1:03b 30 degree 1 arm row 3×4= 85
Tempo 2:0:1:0
Rest 60s745 Track Workout
Seagrave Warm Up
6x200m @ :31 – 2:16 rest
30.88, 30.64, 30.88, 30.37, 31.81, took 4:00 rest then ran 30.95I took extra after the 5th rep…. Good idea or bad? Is there something I could have done differently like running 2x100m @ 15 and taken 30s rest? Suggestions?
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Participant
why u took more rest?? i would have just ran since it is not a speed workout.
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Participant
I took the rest rest because I was a little dizzy. Check out my sprints post and tell me what you think. it's a lot to read though.
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Participant
Monday November 27, 2006
7 am Weightroom Workout
1a Clean and jerk 4×3= 90k
Rest 3 min2a Back squat 2×5= 225
Tempo 2:0:1:0
Rest 60 seconds
** did it wrong, should have been up around 205-220 **3a Bench press 3×4= 225
Tempo 2:0:1:0I don't understand your back squat and bench press numbers. Are those also in kilograms, like your clean and jerk, or are those in lbs.?
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Participant
They are in lbs. 225k hahahaha
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