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    You are at:Home»Forums»Miscellaneous Discussion»Training Journals»heartsonfire’s 2007 journal

    heartsonfire’s 2007 journal

    Posted In: Training Journals

        • Participant
          heartsonfire on July 13, 2006 at 7:42 am #12031

          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.

        • Participant
          flight05 on July 13, 2006 at 8:06 am #55188

          welcome, what events do u train for?
          goodluck!

        • Participant
          heartsonfire on July 13, 2006 at 9:35 am #55189

          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 rope

          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
          5:00 minutes of jumping rope

        • Participant
          utfootball4 on July 13, 2006 at 10:36 am #55190

          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

        • Participant
          heartsonfire on July 14, 2006 at 8:26 am #55191

          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
          heartsonfire on July 15, 2006 at 10:31 am #55192

          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
          heartsonfire on July 17, 2006 at 12:17 am #55193

          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
          heartsonfire on August 3, 2006 at 12:28 am #55194

          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

          Week 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= 60

          Wednesday 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= 80

          Thursday 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
          heartsonfire on August 3, 2006 at 12:39 am #55195

          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= 20

          Wednesday 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= 60

          Thursday 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= 80

          Saturday 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
          heartsonfire on August 3, 2006 at 12:42 am #55196

          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
          utfootball4 on August 3, 2006 at 7:20 am #55197

          what r ur times and what level?

        • Participant
          heartsonfire on August 3, 2006 at 7:11 pm #55198

          10.30's/10.40's

        • Participant
          utfootball4 on August 3, 2006 at 11:01 pm #55199

          10.30's/10.40's

          is that d3?

        • Participant
          heartsonfire on August 3, 2006 at 11:43 pm #55200

          Post collegiate

        • Participant
          heartsonfire on August 10, 2006 at 3:50 am #55201

          August 2, 2006

          Wednesday
          Clean pull – 4×4= 196
          Back squat – 4×5= 288,300, 300, 312
          Russian leans – 4×6

          Super set
          __________________________________
          BB row – 4×5= 195
          Bench press – 4×5= 202, 210, 210, 210
          __________________________________

        • Participant
          heartsonfire on August 10, 2006 at 3:51 am #55202

          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
          heartsonfire on August 10, 2006 at 3:58 am #55203

          Week 5
          Monday August 7, 2006

          Back 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= 165

          Tuesday 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# db

          Wednesday 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
          heartsonfire on August 15, 2006 at 8:34 am #55204

          Week 6
          Monday August 14, 2006

          Back 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
          utfootball4 on August 15, 2006 at 8:37 am #55205

          what are you trying to achieve with this program

        • Participant
          heartsonfire on August 15, 2006 at 5:59 pm #55206

          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.

        • Participant
          heartsonfire on August 17, 2006 at 8:51 am #55207

          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
          heartsonfire on August 18, 2006 at 9:46 am #55208

          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
          heartsonfire on August 19, 2006 at 9:38 am #55209

          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
          utfootball4 on August 22, 2006 at 9:24 am #55210

          i really like your choice of exercises, are you getting stronger? will lifting change any for the upcoming months?

        • Participant
          heartsonfire on August 22, 2006 at 4:29 pm #55211

          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. 

        • Participant
          heartsonfire on August 22, 2006 at 4:32 pm #55212

          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
          heartsonfire on September 25, 2006 at 3:22 am #55213

          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= 15

          Thursday 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= 25

          Saturday 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
          heartsonfire on September 25, 2006 at 3:27 am #55214

          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) 3xfail

          Wednesday 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= 135

          Friday September 1, 2006
          Snatch – 3×2= 139, 144, 148
          Hang clean + jerk – 3×2= 173, 179, 184
          Wt. back ext – 3×5

        • Participant
          heartsonfire on October 7, 2006 at 3:50 am #55215

          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, 255

          Tuesday 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 – 4×4

          Thursday 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= 25

          Saturday 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-fail

          Cluster sets are to be done fairly consecutively – rest between sets should be the amount of time it takes to change weight and re-set

        • Participant
          utfootball4 on October 7, 2006 at 3:53 am #55216

          do u feel more explosive? r u running? how is ur lower body strength?

        • Participant
          heartsonfire on October 7, 2006 at 3:57 am #55217

          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= 255

          Tuesday 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 – 4×4

          Thursday 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= 25

          Saturday 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-fail

          Cluster 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

        • Participant
          heartsonfire on October 7, 2006 at 4:04 am #55218

          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 sets

          Bench 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 3×3

          Friday 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-fail

          Cluster sets are to be done fairly consecutively – rest between sets should be the amount of time it takes to change weight and re-set

        • Participant
          heartsonfire on October 7, 2006 at 4:14 am #55219

          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 5×6

          Wednesday 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) 4×10

          Friday 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-fail

          Cluster 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
          heartsonfire on October 7, 2006 at 4:19 am #55220

          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. 

        • Participant
          heartsonfire on October 7, 2006 at 4:23 am #55221

          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= 135

          Friday 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 skater

          Hip Mobility
          extenders, fire hydrants, leg to shoulder, leg lifts

          3×3 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 3×7

          2x200m @ :30 with 2 minutes rest

        • Participant
          utfootball4 on October 7, 2006 at 5:36 am #55222

          how much u weigh? overall ur numbers look good, the clean should be lil higher.

        • Participant
          heartsonfire on October 7, 2006 at 6:00 am #55223

          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

        • Participant
          utfootball4 on October 7, 2006 at 6:13 am #55224

          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.

        • Participant
          heartsonfire on October 7, 2006 at 6:15 am #55225

          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.

        • Participant
          utfootball4 on October 7, 2006 at 6:18 am #55226

          when are you gonna start running? and what does ur gpp look like? how will ur lifting change once running is in place?

        • Participant
          heartsonfire on October 7, 2006 at 6:25 am #55227

          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.

        • Participant
          utfootball4 on October 7, 2006 at 6:29 am #55228

          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.

        • Participant
          heartsonfire on October 7, 2006 at 6:35 am #55229

          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.

        • Participant
          utfootball4 on October 7, 2006 at 6:41 am #55230

          sounds similar to lacrosse

        • Participant
          heartsonfire on October 7, 2006 at 6:43 am #55231

          Is that good?

        • Participant
          utfootball4 on October 7, 2006 at 6:46 am #55232

          Is that good?

          depends who u ask

        • Participant
          heartsonfire on October 7, 2006 at 6:48 am #55233

          Tell me what everyone says?  Good and bad.

        • Participant
          mortac8 on October 7, 2006 at 6:50 am #55234

          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
          …

        • Participant
          utfootball4 on October 7, 2006 at 6:54 am #55235

          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.

        • Participant
          heartsonfire on October 7, 2006 at 6:57 am #55237

          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?

        • Participant
          utfootball4 on October 7, 2006 at 6:59 am #55238

          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.

        • Participant
          utfootball4 on October 7, 2006 at 7:04 am #55239

          heres this week strength work:

          mon:
          cg snatch 5×3
          stepups 3×8
          body curls core work 4×6

          tue:
          db bp  4×7
          db pullovers 4×7
          pushdowns 4×8
          curls 4×8

          thur:
          cg snatch 5×3
          bsq 4×5 5-3 tempo
          body curls 4×6

          fri:
          same as tue

        • Participant
          heartsonfire on October 7, 2006 at 7:05 am #55241

          But they have 3:10 4×4's, 40. 4×1's, and 125 4×1's…  So they have to a little depth

        • Participant
          heartsonfire on October 7, 2006 at 7:08 am #55242

          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

        • Participant
          utfootball4 on October 7, 2006 at 7:09 am #55243

          yes u have to have some speed to have good relays but more team chemistry etc.

        • Participant
          utfootball4 on October 7, 2006 at 7:11 am #55244

          do u run for lacrosse. lol

        • Participant
          heartsonfire on October 7, 2006 at 7:16 am #55245

          No, I don't.  I was just defending my workouts if they are like theirs haha

        • Participant
          davan on October 7, 2006 at 7:22 am #55246

          It isn't just the running portion of the program.

        • Participant
          heartsonfire on October 7, 2006 at 7:25 am #55247

          What do you mean?  What kinds of things are done that make you question it?

        • Participant
          davan on October 7, 2006 at 7:29 am #55248

          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

        • Participant
          heartsonfire on October 7, 2006 at 7:32 am #55249

          Where are you guys all from taht you know all this about that program?

        • Participant
          utfootball4 on October 7, 2006 at 7:36 am #55250

          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

        • Participant
          heartsonfire on October 7, 2006 at 7:39 am #55251

          Tell me about the 55 guy UT?

        • Participant
          utfootball4 on October 7, 2006 at 7:43 am #55252

          Tell me about the 55 guy UT?

          no comment.

        • Participant
          heartsonfire on October 7, 2006 at 7:45 am #55253

          That doesn't sound good.  Where are you from? 

        • Participant
          utfootball4 on October 7, 2006 at 7:49 am #55254

          Houston Texas

        • Participant
          davan on October 7, 2006 at 9:17 am #55255

          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.

        • Participant
          utfootball4 on October 7, 2006 at 9:19 am #55256

          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 4×6

          tue:
          db bp  4×7
          db pullovers 4×7
          pushdowns 4×8
          curls 4×8

          thur:
          cg snatch 5×3
          bsq 4×5 5-3 tempo
          body curls 4×6

          fri:
          same as tue

        • Participant
          heartsonfire on October 9, 2006 at 3:38 am #55257

          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. 

        • Participant
          heartsonfire on October 9, 2006 at 3:45 am #55258

          Monday October 9, 2006

          7am Weightroom
          Progressive hang snatch 4×4= 60k
          Rest 3 minutes

          1/14 Back squat 5×2= 275
          Rest 90s
          Tempo 2:2:1:0

          Body curls 3×6=
          Rest 90s

          Track Workout immediately after lifting workout
          Easy run 20-30 minutes
          5x100m striders

        • Participant
          heartsonfire on October 10, 2006 at 8:22 pm #55259

          Tuesday October 10, 2006

          7am Weightroom

          DB Neutral grip bench press 4×4= 90, 95, 95, 95
          Rest 3 min

          Neutral grip pull ups 5×4
          Rest 90s
          Tempo 2:0:1:0

          3a. Weighted Dips
          4×6
          Rest 2 min
          Tempo 2:0:1:0

          3b. 30 degree 2 arm row
          4×6
          Rest 2 min
          Tempo 2:0:1:0

          C.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 twist

          3pm Track workout

          Seagrave Warm up
          8x200m @ :38 – :30 rest

          This 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.

        • Participant
          heartsonfire on October 12, 2006 at 1:17 am #55260

          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
          heartsonfire on October 13, 2006 at 8:57 pm #55261

          Thursday October 12, 2006

          7am Weightroom

          Cleans off thick plate 4×5= 80k
          Tempo 0:0:X:0
          Rest 3 min

          Back Squat 4×9= 225
          Tempo 2:0:1:0
          Rest 3 min

          Low 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 hold

          C.Ste
          3×20 Med ball Abs
          Crunch, back hypers, and ball touch side to side

          3 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.

        • Participant
          utfootball4 on October 13, 2006 at 8:59 pm #55262

          lol, who is ur strength coach?

        • Participant
          heartsonfire on October 13, 2006 at 9:00 pm #55263

          I have a couple

        • Participant
          heartsonfire on October 13, 2006 at 9:01 pm #55264

          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. 

        • Participant
          utfootball4 on October 13, 2006 at 9:02 pm #55265

          I have a couple

          bc that stuff look familiar

        • Participant
          heartsonfire on October 13, 2006 at 9:05 pm #55266

          Friday October 13, 2006

          7 am Weightroom Workout

          Bench press 5×4= 185, 185, 155, 135, 135
          Tempo 5:0:5:0
          Rest 90s

          30 degree DB Arc Row
          3×6= 20
          Tempo 2:0:1:0
          Rest 2 min

          Overhead DB press
          4×3= 70
          Tempo 2:0:1:0
          Rest 90s

          Poloquin press 4×4= EZ bar
          Tempo 3:0:1:0
          Rest 90s

          No workout today

        • Participant
          heartsonfire on October 13, 2006 at 9:08 pm #55267

          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. 

        • Participant
          utfootball4 on October 13, 2006 at 9:09 pm #55268

          why do u like tempo lifting – just curious?

        • Participant
          heartsonfire on October 13, 2006 at 9:15 pm #55269

          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?

        • Participant
          utfootball4 on October 13, 2006 at 9:19 pm #55270

          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.

        • Participant
          heartsonfire on October 13, 2006 at 9:21 pm #55271

          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.

        • Participant
          heartsonfire on October 17, 2006 at 12:44 am #55272

          Monday October 16, 2006

          7 am Weightroom

          Cleans off thick plate 4×5= 90k
          Tempo 0:0:X:0
          Rest 3 min

          Back Squat 5×4= 225
          Tempo 5:0:1:0
          Rest 3 min

          Low 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
          utfootball4 on October 17, 2006 at 12:46 am #55273

          [b]Monday October 16, 2006

          7 am Weightroom[/b]

          Cleans off thick plate 4×5= 90k
          Tempo 0:0:X:0
          Rest 3 min

          Back Squat 5×4= 225
          Tempo 5:0:1:0
          Rest 3 min

          Low 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?

        • Participant
          utfootball4 on October 17, 2006 at 12:50 am #55274

          do u have the bands attached to an object?

        • Participant
          heartsonfire on October 17, 2006 at 2:05 am #55275

          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.

        • Participant
          mortac8 on October 17, 2006 at 2:33 am #55276

          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…

        • Participant
          flow on October 17, 2006 at 3:18 am #55277

          i´ve never intentionally worked my hip flexor.  actually im trying to eliminate every extra work (like when working abs…)  cause i have this anterior hip tilt going on anyhow -.-

        • Participant
          utfootball4 on October 17, 2006 at 4:15 am #55278

          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.

        • Participant
          heartsonfire on October 17, 2006 at 10:37 am #55279

          I won't be doing it for much longer.  I like to change things up before my body adapts to it. 

        • Participant
          heartsonfire on October 17, 2006 at 6:55 pm #55280

          Tuesday October 17, 2006

          7 am Weightroom Workout

          Bench press 4×4= 185
          Tempo 5:0:5:0
          Rest 90s

          30 degree DB Arc Row
          3×6= 25
          Tempo 2:0:1:0
          Rest 2 min

          1a. Overhead DB press
          4×2= 75, 80, 80, 80
          Tempo 2:0:1:0
          Rest 90s

          Poloquin press 4×3= EZ bar
          Tempo 3:0:1:0
          Rest 90s

        • Participant
          utfootball4 on October 18, 2006 at 1:15 am #55281

          damn ur summer workouts look really good and now im not sure what u r doing?

        • Participant
          heartsonfire on October 18, 2006 at 1:17 am #55282

          I trust what I'm doing so that's all that matters.  It will all make sense very soon.  Just be patient.

        • Participant
          utfootball4 on October 18, 2006 at 1:50 am #55283

          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.

        • Participant
          heartsonfire on October 18, 2006 at 10:41 am #55284

          I'm maintaining and and adding some muscle endurance. 

        • Participant
          heartsonfire on October 19, 2006 at 5:39 am #55285

          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
          utfootball4 on October 22, 2006 at 12:18 am #55286

          dont see how you do the hip flexor work with the green bands, i had to use mini bands.

        • Participant
          heartsonfire on October 22, 2006 at 12:24 am #55287

          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.

        • Participant
          utfootball4 on October 22, 2006 at 12:25 am #55288

          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.

        • Participant
          heartsonfire on October 22, 2006 at 12:27 am #55289

          Not on these bands.  They are set up in our weight room to do four way hip mobility on them. 

        • Participant
          utfootball4 on October 22, 2006 at 12:31 am #55290

          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

        • Participant
          mortac8 on October 22, 2006 at 4:46 am #55291

          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.

        • Participant
          utfootball4 on October 22, 2006 at 8:04 am #55292

          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.

        • Participant
          heartsonfire on October 22, 2006 at 8:49 pm #55293

          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
          heartsonfire on October 23, 2006 at 7:38 pm #55294

          Monday October 23, 2006

          630 am Weightroom Workout

          Close grip hang snatch 5×3= 6inch grip – 40k
          2 min rest
          Tempo 0:0:X:0

          Step ups 4×6= 50k
          2 min rest
          Tempo 2:0:1:0
          Do not collapse to initiate heel contact on the bottom foot

          Body curls 4×6
          2 min rest
          Tempo 2:0:2:0
          Hips over head

          Track Workout immediately after lifting

          Seagrave Warm up
          6x200m @ :36 – 2:30 rest

        • Participant
          senri on October 28, 2006 at 1:50 pm #55295

          whats your height and weight?

        • Participant
          heartsonfire on October 29, 2006 at 7:46 pm #55296

          Tuesday October 24, 2006

          630 am Weightroom Workout

          1a DB bench press 7×4= 70
          Tempo 2:0:2:0

          1b DB pullover 7×4= 60
          Tempo 2:0:1:0
          Range of motion
          Rest 1 min

          2a Cable triceps pushdown 8×4= 120
          Tempo 3:0:3:0

          2b Low cable EZ curl 8×4= 120
          Tempo 3:0:3:0
          Rest 1 min

          315 pm Track workout

          Seagrave Warm Up
          1x4x40m sled pulls with 40#
          1x10x Stadium stairs

        • Participant
          heartsonfire on October 29, 2006 at 7:55 pm #55297

          Wednesday October 25, 2006

          630 am Track Workout

          Seagrave Warm up
          2x500m @ 400 pr +:20 – 15:00 minutes rest

          I was around 67 on the 2nd one and it felt terrible.  I felt like a snail!  Maybe I am one.

        • Participant
          heartsonfire on October 29, 2006 at 7:57 pm #55298

          Thursday October 26, 2006

          630 am Weightroom Workout

          Close grip hang snatch 5×3= 6inch grip – 50k
          2 min rest
          Tempo 0:0:X:0

          Step ups 4×6= 50k
          2 min rest
          Tempo 2:0:1:0
          Do not collapse to initiate heel contact on the bottom foot

          Body curls 4×6
          2 min rest
          Tempo 2:0:2:0
          Hips over head

          315 pm Track Workout

          Seagrave Warm Up
          2x200m hills – sprint up/walk down

        • Participant
          heartsonfire on October 29, 2006 at 7:59 pm #55299

          Friday October 27, 2006

          7 pm Weightroom Workout

          1a DB bench press 7×4= 70
          Tempo 2:0:2:0

          1b DB pullover 7×4= 60
          Tempo 2:0:1:0
          Range of motion
          Rest 1 min

          2a Cable triceps pushdown 8×4= 120
          Tempo 3:0:3:0

          2b Low cable EZ curl 8×4= 120
          Tempo 3:0:3:0
          Rest 1 min

        • Participant
          heartsonfire on October 29, 2006 at 8:00 pm #55300

          whats your height and weight?

          I'm 5'4", 167 lbs.

        • Participant
          utfootball4 on October 29, 2006 at 11:35 pm #55301

          no squats

        • Participant
          heartsonfire on October 30, 2006 at 5:01 am #55302

          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

        • Participant
          utfootball4 on October 30, 2006 at 5:25 am #55303

          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

        • Participant
          heartsonfire on October 30, 2006 at 6:07 am #55304

          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.

        • Participant
          utfootball4 on October 30, 2006 at 6:20 am #55305

          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
          heartsonfire on October 30, 2006 at 6:48 am #55306

          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.

        • Participant
          utfootball4 on October 30, 2006 at 7:04 am #55307

          bobsledding, whats ur name may know u

        • Participant
          fastsprinter100m on October 30, 2006 at 8:23 am #55308

          what is tempo 2-0-1-0?

        • Participant
          heartsonfire on October 30, 2006 at 12:59 pm #55309

          2 seconds down, no pause, 1 second up

        • Participant
          fastsprinter100m on October 30, 2006 at 1:12 pm #55310

          do  you have big triceps from those pushdowns and tempos.

        • Participant
          heartsonfire on October 30, 2006 at 5:57 pm #55311

          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. 

        • Participant
          heartsonfire on October 30, 2006 at 10:54 pm #55312

          Monday October 30, 2006

          630 am Weightroom Workout

          Close grip hang snatch 5×3= 6inch grip – 50k
          2 min rest
          Tempo 0:0:X:0

          Step ups 3×8= 50k
          2 min rest
          Tempo 2:0:1:0
          Do not collapse to initiate heel contact on the bottom foot

          Body curls 4×6
          2 min rest
          Tempo 2:0:2:0
          Hips over head

          Track Workout immediately after lifting

          Seagrave Warm up
          6x200m @ :36 – 2:30 rest

        • Participant
          heartsonfire on November 1, 2006 at 5:43 am #55313

          Tuesday October 31, 2006

          630 am Weightroom Workout

          1a DB bench press 7×4= 75
          Tempo 2:0:2:0

          1b DB pullover 7×4= 65
          Tempo 2:0:1:0
          Range of motion
          Rest 1 min

          2a Cable triceps pushdown 8×4= 120
          Tempo 3:0:3:0

          2b Low cable EZ curl 8×4= 120
          Tempo 3:0:3:0
          Rest 1 min

          Track workout immediately after lifting 730 am

          Seagrave Warm Up
          2x4x50m hills

        • Participant
          utfootball4 on November 1, 2006 at 5:45 am #55314

          hows the training going?

        • Participant
          heartsonfire on November 1, 2006 at 5:53 am #55315

          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? 

        • Participant
          utfootball4 on November 1, 2006 at 5:55 am #55316

          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.

        • Participant
          heartsonfire on November 2, 2006 at 2:26 am #55317

          Wednesday November 1, 2006

          730 am Track Workout

          Seagrave Warm up

          1x400m @ +:18 – 10:00 rest
          2x200m @ :34 – :30 rest

          400m @ :70
          200m @ :29
          200m @ :34

        • Participant
          heartsonfire on November 3, 2006 at 12:43 am #55318

          Thursday November 2, 2006

          630 am Weightroom Workout

          Close grip hang snatch 5×3= 6inch grip – 50k
          2 min rest
          Tempo 0:0:X:0

          Step ups 4×6= 50k
          2 min rest
          Tempo 2:0:1:0
          Do not collapse to initiate heel contact on the bottom foot

          Body curls 4×6
          2 min rest
          Tempo 2:0:2:0
          Hips over head

          315 pm Track Workout

          Seagrave Warm Up
          2x4x40m sled pulls
          4x40m open sprints

        • Participant
          heartsonfire on November 3, 2006 at 12:52 am #55319

          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
          heartsonfire on November 6, 2006 at 8:44 pm #55320

          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 500m

          I 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 90s

          Jump squats 5×6= 30k
          Tempo 0:0:X:0
          Rest 3 min

          Back squat 4×5= 135
          Tempo 7:0:3:0
          Rest 1 min

        • Participant
          heartsonfire on November 7, 2006 at 8:50 pm #55321

          Tuesday November 7, 2006

          7 am Weightroom Workout

          1a Push press 5×4= 80k
          Tempo 2:0:<1:0
          Rest 1 min

          1b Pull ups 5×7
          Tempo 2:0:1:0
          Rest 1 min

          2a Skull crushers 4×8= 30 lb db
          Tempo 3:0:3:0
          Rest 1 min

          2b Straight bar curl 4×8= 45
          Tempo 3:0:3:0
          Rest 1 min

          730 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 32.62

          Felt 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!

        • Participant
          heartsonfire on November 9, 2006 at 1:11 am #55322

          Wednesday November 8, 2006

          730 am Track Workout

          Seagrave Warm Up
          2x4x50m hills

        • Participant
          heartsonfire on November 11, 2006 at 9:36 pm #55323

          Thursday November 9, 2006

          730 am Track workout

          Seagrave Warm Up
          2x4x40m sled pulls with 45#

        • Participant
          heartsonfire on November 14, 2006 at 8:46 pm #55324

          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, 33.81

          530 pm Weightroom Workout

          Swiss Table top hip flexion 3×6=
          Tempo 3:0:3:0
          Rest 90s

          Jump squats 5×6= 39k
          Tempo 0:0:X:0
          Rest 3 min

          Back squat 4×5= 155
          Tempo 3:0:1:0
          Rest 1 min

        • Participant
          heartsonfire on November 14, 2006 at 8:50 pm #55325

          Tuesday November 14, 2006

          7 am Weightroom Workout

          1a Turkish Get-ups 3×6= 10
          Tempo 0:0:1:0
          Rest 1 min

          2a Push press 5×4= 80k
          Tempo 2:0:<1:0
          Rest 1 min

          2b Pull ups 5×7
          Tempo 2:0:1:0
          Rest 1 min

          3a Skull crushers 4×8= 30 lb db
          Tempo 3:0:3:0
          Rest 1 min

          3b Straight bar curl 4×8= 45
          Tempo 3:0:3:0
          Rest 1 min

          730 am Track workout

          Cougars Warm Up
          2x500m @ 1:26 – 15:00 rest
          1:29.84, 1:26

          Sluggish 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.

        • Participant
          utfootball4 on November 17, 2006 at 6:35 am #55326

          when is ur first meet

        • Participant
          heartsonfire on November 17, 2006 at 6:54 am #55327

          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??

        • Participant
          heartsonfire on November 17, 2006 at 6:58 am #55328

          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?

        • Participant
          utfootball4 on November 17, 2006 at 6:59 am #55329

          what kind of spikes

        • Participant
          heartsonfire on November 17, 2006 at 7:00 am #55330

          i'm got max cats (06') version

        • Participant
          utfootball4 on November 17, 2006 at 7:01 am #55331

          i'm got max cats (06') version

          Try a less aggressive spike.

        • Participant
          heartsonfire on November 17, 2006 at 7:10 am #55332

          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.

        • Participant
          utfootball4 on November 17, 2006 at 7:17 am #55333

          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

        • Participant
          heartsonfire on November 17, 2006 at 8:04 am #55334

          Go for it.  Tell me how.

        • Participant
          utfootball4 on November 20, 2006 at 5:04 am #55335

          whats ur slj?

        • Participant
          heartsonfire on November 20, 2006 at 7:15 am #55336

          The last time I did one, it was 9'8". 

          5'4 – 170 lbs

        • Participant
          cerebro on November 20, 2006 at 7:17 am #55337

          What were your lifts like when you were running 10.30-10.40?

        • Participant
          utfootball4 on November 20, 2006 at 7:35 am #55338

          The last time I did one, it was 9'8". 

          5'4 – 170 lbs

          9'8, is that ur best.

        • Participant
          heartsonfire on November 20, 2006 at 9:47 pm #55339

          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
          heartsonfire on November 20, 2006 at 10:06 pm #55340

          [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. 

        • Participant
          heartsonfire on November 20, 2006 at 10:08 pm #55341

          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. 

        • Participant
          cerebro on November 20, 2006 at 10:16 pm #55342

          How deep are the squats? Full squats, parallel, or just above parallel? (I assume not quarter squats ;))

        • Participant
          heartsonfire on November 20, 2006 at 10:17 pm #55343

          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. 

        • Participant
          cerebro on November 20, 2006 at 10:22 pm #55344

          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, ?

        • Participant
          heartsonfire on November 20, 2006 at 10:29 pm #55345

          Monday November 20, 2006

          7 am Weightroom Workout

          1a Clean and jerk 4×3= 80k
          Rest 3 min

          2a 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 2:0:1:0

          3b 30 degree 1 arm row 4×5= 65
          Tempo 2:0:1:0
          Rest 60s

          745 Track Workout

          Cougars Warm Up
          6x200m @ :31 – 2:16 rest
          35.12, 30.64, 29.87, 29.69, 29.61, 30.87

          The 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.  

        • Participant
          heartsonfire on November 20, 2006 at 10:35 pm #55346

          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.

        • Participant
          utfootball4 on November 21, 2006 at 1:26 am #55347

          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?

        • Participant
          heartsonfire on November 21, 2006 at 1:32 am #55348

          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.

        • Participant
          utfootball4 on November 21, 2006 at 1:36 am #55349

          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.

        • Participant
          heartsonfire on November 21, 2006 at 7:42 pm #55350

          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.

        • Participant
          heartsonfire on November 22, 2006 at 12:05 am #55351

          Tuesday November 21, 2006

          1a. Push press 4×3= 50lb db
          Tempo 2:0:1:0
          Rest 90s

          2a. DB lateral raise 3×8-12= 15
          Tempo 2:0:2:0
          Rest 90s

          3a. Barball shrugs 3×12-15= 200
          Tempo 1:0:1:0
          Rest 90s

          4a. Tricep skull-crushers 4×7-9= body weight
          Tempo 2:0:2:0
          Rest 60s

          5a. Turkish get-ups 2×5= 15
          Tempo NA
          Rest as needed

        • Participant
          heartsonfire on November 24, 2006 at 8:58 pm #55352

          Thursday November 24, 2006

          930 Track Workout
          Seagrave Warm Up

          2x4x50m 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?

        • Participant
          heartsonfire on November 27, 2006 at 9:02 pm #55353

          Monday November 27, 2006

          7 am Weightroom Workout

          1a Clean and jerk 4×3= 90k
          Rest 3 min

          2a 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 2:0:1:0

          3b 30 degree 1 arm row 3×4= 85
          Tempo 2:0:1:0
          Rest 60s

          745 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 30.95

          I 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? 

        • Participant
          utfootball4 on November 27, 2006 at 9:10 pm #55354

          why u took more rest?? i would have just ran since it is not a speed workout.

        • Participant
          cerebro on November 27, 2006 at 9:12 pm #55355

          Why more rest though? Do you feel on rep 5 you just were not able to hit the time or was it a bad pace?

        • Participant
          heartsonfire on November 27, 2006 at 10:08 pm #55356

          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.

        • Participant
          saltojump5 on November 28, 2006 at 1:14 pm #55357

          Monday November 27, 2006

          7 am Weightroom Workout

          1a Clean and jerk 4×3= 90k
          Rest 3 min

          2a 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 2:0:1:0

          I 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.?

        • Participant
          heartsonfire on November 28, 2006 at 6:00 pm #55358

          They are in lbs.  225k hahahaha

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