HPC Client & All-American John Strang’s Decathlon Training Journal

    Posted In: Training Journals

        • Participant
          johnstrang on February 12, 2009 at 6:00 am #15353

          Training Log for my last season as a collegiate athlete. Comments and criticisms welcome!

          Wednesday Feb 11
          AM Weights:

          Split Snatch: 10 x 1; last 7 @65% clean max; alt legs on eachset
          Jump Squat: 5 x 7 @ 30% bw
          Superset:
          Incline Press for Speed:4 x 8; light weight
          Kipping Pullup: 4 x 10
          RDLs: 2 x 8

          Practice:

          6 x OHB
          Short Approach High Jump
          3×150 2×100 at 90%
          Practice went ok, didn’t have the chance to lift as early as normal so I don’t think there was enough recovery time.

        • Participant
          Nick Newman on February 12, 2009 at 9:50 am #77900

          Training seems familiar to me!

        • Participant
          johnstrang on February 12, 2009 at 12:15 pm #77907

          Training seems familiar to me!

          Haha you got that right!

        • Participant
          johnstrang on February 13, 2009 at 5:56 am #77950

          Thursday February 12
          AM Weights:

          Weight Circuits (x10)
          General Strength Circuit (30s on/off)

          Practice:

          Some strides and recovery exercises
          Leave for Air Force Academy tomorrow

          I love doing the Weight Circuits after high intensity days, whether its in my mind or not I always feel like it helps out my recovery a lot.

        • Participant
          johnstrang on February 16, 2009 at 8:00 am #78087

          Murphy’s Law this weekend

          We had to leave at 330 am to travel and I couldnt sleep, ended up being awake for 36 hrs before i went to bed. Competed the next day and power kept going out, ended up lj in the dark and fouling all three attempts. Delayed the meet for a few hours then restarted, went ok after that, but my hotel toilet flooded, i broke my glasses, and someone stole my wallet at the airport to add to a bad weekend.

          I had two season bests in hurdles and 60, but was tired after doing 5 events so HJ didn’t go too great. In total I did 6 events yesterday if you think in terms of a multi.

          LJ-Foul
          60- 6.91
          60H- 8.27
          HJ- 2.05 (6’8″ 3/4)

        • Participant
          Eric Broadbent on February 16, 2009 at 9:02 am #78088

          Hey Strang I was wondering if you were planning on competing at USA Combined Event Championships, the reason why I ask is because I saw your name on the list but I wasn’t sure if that interfered with your championships or anything

        • Participant
          johnstrang on February 16, 2009 at 9:10 am #78090

          Its sort of my back up. If I make NCAA’s then Ill go there, but if not I thought it would be fun to enter in USA’s even though I will be dead the week after conference.

        • Participant
          johnstrang on February 16, 2009 at 9:11 am #78091

          No matter what I will be in NC that weekend though either as an athlete or spectator.

        • Participant
          Eric Broadbent on February 16, 2009 at 9:19 am #78092

          cool man, the reason why I ask is because I will also be there competing, from what I’ve noticed it seems like you and I are very similar multi eventers with regards to certain events being strengths and such

        • Participant
          johnstrang on February 16, 2009 at 9:28 am #78093

          oh yea? thats cool, whats your name?

        • Participant
          Eric Broadbent on February 16, 2009 at 9:37 am #78095

          Edward Broadbent…atleast thats what it says on my entry but I go by Eric…I saw your name on the list and then remembered your name from some of the posts on here…it looks like there aren’t many people entered but I guess that is the trend for indoors, I know of atleast one other guy that is planning on doing indoors..Chris Helwick but other than that no one else. Maybe a Clay or Pappas will come in there and destroy all of us…haha

        • Keymaster
          Mike Young on February 16, 2009 at 11:03 am #78098

          Hey Ed-
          We met briefly last year at a couple meets. Good to see you on the boards. I actually remember your marks from last year and now that I think about it you and John are very similar types of multi-eventers.

          I actually asked Clay if he was going about a week ago and he said he wasn’t. Apparently he isn’t funded to go to the meet despite being 2 time World Indoor Champ. I guess different rules apply for the indoor multi champs than the regular ones. I don’t know about Pappas though but I don’t think he’s competed there for a while.

          I live 12 miles away now so I’m 95% sure I’ll be there too.

          ELITETRACK Founder

        • Participant
          Eric Broadbent on February 16, 2009 at 11:50 am #78101

          Hey Mike,
          Yeah I remember seeing you last season up at Penn State with your multi guy. That’s pretty ridiculous that someone like Brian Clay isn’t funded for all meets everywhere…that’s track and field for ya. Great to hear that you might be coming to the meet. I’m headed down there with my parents but unfortunately my coach won’t be able to come (Jason Kilgore)…so if you do end up coming I’d take any feedback I could get.

        • Participant
          johnstrang on February 16, 2009 at 1:48 pm #78104

          Edward Broadbent…atleast thats what it says on my entry but I go by Eric…I saw your name on the list and then remembered your name from some of the posts on here…it looks like there aren’t many people entered but I guess that is the trend for indoors, I know of atleast one other guy that is planning on doing indoors..Chris Helwick but other than that no one else. Maybe a Clay or Pappas will come in there and destroy all of us…haha

          Ya its definitely the trend for indoors. People barely know what a decathlon is in the first place so I’m not surprised even Bryan Clay doesnt get funded to go out to the meet. I had a strength and conditioning coach last year tell me hes not concerned about my 40 time just my biathlon hah so now I choose not to lift under them. I’m hoping Rickey Moody is going to enter too, but he said his hami is hurting. I won’t have my college coach there so we can help each other out if Mike isn’t able to make it.

        • Participant
          Eric Broadbent on February 17, 2009 at 2:48 am #78115

          Yeah I run into that all the time…is the decathlon that thing with the swimming and biking?…haha. As far as helping each other out, I am definitely down with that. Guess I’ll see ya soon. Good luck with training and at conference.

        • Participant
          johnstrang on February 17, 2009 at 4:20 am #78123

          Yeah I run into that all the time…is the decathlon that thing with the swimming and biking?…haha. As far as helping each other out, I am definitely down with that. Guess I’ll see ya soon. Good luck with training and at conference.

          Hahah ya I always get that one too… but thanks and good luck to you too.

        • Participant
          johnstrang on February 17, 2009 at 6:52 am #78129

          Monday Feb 16
          AM Weights:

          Clean: 8 x 1; last 5 @ 85+% move itfast; don’t go over 95%

          Superset 1:
          Squat: 5 @ 50%; 4 @ 60%; 3,@ 70% 2 @ 80%, 1 @ 90%
          Bench Press: same as above

          GHR: 2 x 12 (short ROM; fast
          switching; add weight)

          MT: Hurdle Hops (4 x 5H w/ 1′ rest)

          Felt strong, but sluggish, probably because I did too many events this weekend, luckily no practice today. Would like to go for a 10 – 15 minute light jog, but its way too cold out. I am really enjoying my time in the weight room compared to years past. I’m glad to be on a better program that actually is meant for a decathlete not what my school’s strength coaches used to have us do where I was either lifting to be a football player or just a sprinter with no upper body lifts.

          I have already had a bunch of new personal bests this year in 60, HJ, and shot put. Last couple hard workout days coming up then taper off to get ready for WAC Champs.

        • Participant
          Nick Newman on February 17, 2009 at 7:23 am #78130

          So wait,

          Brian Clay can or will only go to meets he is funded for? ? ?

          I somewhat doubt he thought like this before he won a few titles!

        • Keymaster
          Mike Young on February 17, 2009 at 7:28 am #78131

          I’m sure he COULD go but he’s not. There’s no indoor worlds for him (and the money it would bring) this year and other top USATF athletes are getting funding for the ‘real’ national champs in Boston. It does seem a little disrespectful for our only real field event gold on the men’s side in Beijing to not be funded when others are.

          ELITETRACK Founder

        • Participant
          johnstrang on February 17, 2009 at 8:22 am #78136

          Ya im sure hes concentrating a lot more on another world title and maybe a world record than trying to win the astronomical $2500 grand prize for a US Heptathlon title.

        • Participant
          johnstrang on February 18, 2009 at 5:04 am #78182

          Tuesday Feb 17

          AM Weights:

          Power Clean 12×1, last 8 at 80% (move it fast)

          Practice:

          Hurdles 4 times 5 hurdles and 2 times 2 hurdles
          Shot put
          General Strength Circuit (x12)

        • Participant
          johnstrang on February 19, 2009 at 1:38 pm #78314

          Wednesday Feb 18

          AM Weights:

          Split Snatch: 8 x 1; last 7 @65% clean max; alt legs on eachset
          Jump Squat: 4 x 7 @ 30% bw
          Superset:
          Incline Press for Speed: 3 x 8; light weight
          Kipping Pullup: 3 x 10
          RDLs: 2 x 8

          Practice:

          OHB (x8)
          3 x 300m (7-10 min rest) Was supposed to do 200,150,100,80 all out, but I have been feeling over trained
          and wanted to do something with a little less intensity.

          Turbo Jav- learned a new technique for the Javelin, it felt awesome, and much easier on my elbow. I basically hold straight up rather pulling my arm back, excited to see how it goes when the snow melts and I can throw on a real jav.

        • Participant
          johnstrang on February 20, 2009 at 10:16 am #78366

          Thursday Feb 19

          Practice:

          Jogged 3 laps- 1000m pace
          Hurdle Mobility
          General Strength Circuits
          Strides, and a few triple jumps…just in case I have to do it at WAC champs.

          Starting to taper for WAC that starts next Thursday. Any suggestions on how to help me peak and perform at my best would be great!

          I will be trying to increase my Hep score mainly, but I know I will be put in a few open events next weekend as well. At least Hep, HJ, 60m, and possibly LJ, 200m, 60mH, and TJ. Hopefully they don’t try to kill me too bad this year.

        • Participant
          johnstrang on February 21, 2009 at 10:33 am #78441

          Friday Feb 20

          Practice:

          LJ approaches- Trying to get back to last year when I was bringing in a lot more speed to the board and maybe not as comfortable as I would like to be.

          3 x 150m ( 5 minutes rest ) first one felt slow, but last 2 I was able to open up well.

          Tonight: 2 hours of Badminton Club (don’t judge me).

          Found out I will be doing the Heptathlon and the 60m, High Jump, and the Triple Jump at conference next week. I havent triple jumped since indoor WAC in 2005 so it will be interesting.

        • Participant
          Eric Broadbent on February 22, 2009 at 7:44 am #78478

          Thats crazy that they are making you do that many events especially if you are trying to improve your Hep score. What’s even more crazy is the fact that you are doing triple jump for the first time in that long…maybe you can bust out something huge on your first jump and not do anymore.

        • Participant
          johnstrang on February 22, 2009 at 9:06 am #78473

          Thats crazy that they are making you do that many events especially if you are trying to improve your Hep score. What’s even more crazy is the fact that you are doing triple jump for the first time in that long…maybe you can bust out something huge on your first jump and not do anymore.

          Haha actually I’m pretty happy with only having to do that much. I was scared I was going to be put in even more. At least the heptathlon will be done the morning we start open events. I’m a little excited about trying the triple jump, but your right, if i get one decent jump then I can hopefully drop out.

        • Participant
          johnstrang on February 24, 2009 at 4:26 am #78575

          Monday Feb 23

          AM Weights:

          Clean: 6 x 1; last 3 @ 85+% move itfast; don’t go over 90%
          Superset 1:
          Squat: 3 @ 50%; 2 @ 70%; 1 @85%
          Bench Press: same as above
          Jump Squat: 4×7 @ 30%btw

          Practice:

          4×5 Hurdle Hops
          3×150 400m pace 10m run in- 3mins rest

          Finally starting to feel good again! and by good I mean explosive and fast. Both workouts felt great. As much as I hate the 400m I am excited to have huge PR’s in that this year to really up my deca score. But this is probably my last post of the week. WAC Champs is almost here and I am not going to worry about nationals, just try to have fun.

        • Participant
          johnstrang on March 2, 2009 at 9:06 am #78838

          Sunday March 1

          Disappointing weekend. we lost to Boise State by 4 and 1/2 points!

          Scored 5522 (60m- 7.05(worst of the year!), LJ- 7.25, SP- 10.82, HJ- 2.11, 60H- 8.25, PV- 4.35, 1000m- 2.55,80)in the Heptathlon but looks like a repeat of last year where im one of the first people left out of nationals. If it happens it will be two years in a row where I get left off with a score that would have easily made it the year before. Either way I decided against competing at the USATF Champs because I need more time to recover after this long weekend, but I will go watch some of it.

          Was able to come back after the hep and jump 2.05 in the HJ to get third and in my return to the triple i got out to 44′ 3″ off an easy short approach and didn’t get hurt. Overall I feel like I always do after a conference championship which is boarder line dead.

        • Participant
          Eric Broadbent on March 2, 2009 at 2:07 pm #78854

          Sounds like it was a pretty decent weekend for you…was that a PR for you in the LJ or Hep? Glad to hear you didn’t get hurt doing triple this weekend also. Hopefully your score gets you in, I haven’t gotten a chance to look at the list or anything but is there still a shot for you to get in? Do you know how many they take exactly or does it depend on the year? I guess I will see you down in NC next weekend.

        • Participant
          johnstrang on March 2, 2009 at 4:38 pm #78874

          Sounds like it was a pretty decent weekend for you…was that a PR for you in the LJ or Hep? Glad to hear you didn’t get hurt doing triple this weekend also. Hopefully your score gets you in, I haven’t gotten a chance to look at the list or anything but is there still a shot for you to get in? Do you know how many they take exactly or does it depend on the year? I guess I will see you down in NC next weekend.

          Thanks, it was pretty good, first day total was a PR by 100pts, but I guess I dropped the ball on the second day a little bit. It was a Hep PR and long jump was off by only 2 inches.

          There is still a small chance, I will either be one of the last people let in or one of the first few left off again. I look forward to watching you compete this coming weekend.

        • Participant
          johnstrang on March 4, 2009 at 10:46 am #78919

          Tuesday March 03

          Still in recovery mode, but feeling pretty good. I think im sitting 15th on the list now so I will hopefully get to go to Texas A&M, but I will not officially know until Monday, and then have to fly there and meet up with my teammates Tuesday.

          Took advantage of the random 60 degree weather and had an easy 10-15 minute jog. Ill add 15 minutes of Wii Fit tonight

        • Participant
          johnstrang on March 5, 2009 at 10:34 am #78959

          Wednesday March 4

          Still recovering.

          Easy warm up and then 5 strides. I feel 1000 times better than I did at this point last year.

          Had a good talk with my coach about how we will go about my training for outdoor. I gave him my own theory on what we should do and he seemed to like it.

        • Participant
          johnstrang on March 6, 2009 at 11:46 am #79003

          Thursday March 5

          Threw shot put and discus in the AM today. I started doing a lot of rotational throws and then finished up with a few glides (I glide in competition) and they felt awesome. I don’t know if it makes sense to feel good warming up with a rotational and then doing better in the glide but thats how it went today. Im excited for snow to keep melting so I can start throwing disc outside instead of into a tarp, im expecting huge pr’s in that this year.

          Hurdle Mobility and multi throws with an extremely light 2k shot.

          Wake up tomorrow at 330am to start a week of traveling first to NC then NJ, and monday Ill find out if Tuesday I leave for College Station.

        • Participant
          Eric Broadbent on March 7, 2009 at 8:32 am #79039

          what kind of multi throws do you do?

        • Participant
          johnstrang on March 7, 2009 at 1:21 pm #79047

          It depends, but Over head back is the one I do the most, but I do over head front and side hip toss. If I am in a true recovery day ill be less explosive and do ones that work the core like holding it with both hands up high and throwing a med ball forward by snapping my core.

          My personal favorite is to take those medballs with a handle and throw them straight up kind of like a snatch without a catch.

        • Participant
          johnstrang on March 10, 2009 at 2:14 pm #79211

          March 09

          Wow I almost got screwed out of nationals because of that crazy last chance DMR! Luckily someone didn’t declare and I moved up to 14th getting me a spot at College Station this weekend.

          Weights:

          Clean: 8 x 1; last 5 @ 85+% move itfast; don’t go over 95%
          Superset 1:
          Squat: 4 x 2; last 3 @ 75%;stand up fast!
          Bench Press: same as above

          Didn’t have a good place to lift, not sure if i will get the chance on Wednesday either, but glad I was able to get in there today it had been 2 weeks and i felt WEAK!

        • Keymaster
          Mike Young on March 10, 2009 at 2:23 pm #79213

          Congrats on getting in. I actually noticed it just before seeing this post. You’re in a great position to move up because things are pretty tight from 6-14.

          I’m sure the travel and the 3am wakeup had just as much as with feeling weak as the days off.

          ELITETRACK Founder

        • Participant
          Eric Broadbent on March 10, 2009 at 2:23 pm #79214

          congrats dude…I was just trying to find some updates on who got in but couldn’t find it…kick some ass and be smart if/when you pass any jumps in HJ…haha

        • Participant
          johnstrang on March 10, 2009 at 2:51 pm #79216

          Congrats on getting in. I actually noticed it just before seeing this post. You’re in a great position to move up because things are pretty tight from 6-14.

          I’m sure the travel and the 3am wakeup had just as much as with feeling weak as the days off.

          Oh yea I agree. I am not worried, I think Wednesday and Thursday will give me enough time to be ready.

        • Participant
          johnstrang on March 10, 2009 at 2:53 pm #79217

          congrats dude…I was just trying to find some updates on who got in but couldn’t find it…kick some ass and be smart if/when you pass any jumps in HJ…haha

          Haha! I will be sure to try and avoid that mistake. But thanks and good job on your 5th place in your first national meet!

        • Participant
          johnstrang on March 12, 2009 at 10:58 am #79258

          Nationals:

          Got to college station this morning. Went to the track, which is RIDICULOUS, and did a bunch of things to try and wake up my CNS. Should feel great by friday.

        • Keymaster
          Mike Young on March 12, 2009 at 12:31 pm #79262

          What kind of things did you do? I’ve heard great things about that facility so I’m sure it’ll be great.

          ELITETRACK Founder

        • Participant
          johnstrang on March 12, 2009 at 1:47 pm #79275

          What kind of things did you do? I’ve heard great things about that facility so I’m sure it’ll be great.

          I warmed up, did 4 OHB, 4 under hand front throws. They started terrible but increased a lot by the time i got to my 5th throw. I did a quick 3 hurdle warm up then went over them out of blocks, then did two 60m type block starts. I finished up with 2 sets of 6 of body weight squat jumps and then just a few strides. Oh and 4 sets of 8 inclined push ups fast. I didn’t have weights so I tried to do a bunch of similar things to my scheduled workout during my warm up.

          Yea it is great, just has narrow lanes around the oval so I hope they don’t go crazy with DQ’s. And they were anal about only letting us have 1/4 inch pyramid spikes. They won’t even let 3/8 in spikes in my HJ shoes, I mind as well jump without spikes because they barely poke out.

          Tomorrow I will probably just do a light pre meet, do some 100m strides until I feel really fast, maybe 4 or 5 of them.

        • Participant
          johnstrang on March 13, 2009 at 7:35 am #79304

          Warmed up and was going to run 5 100m strides, but by my 3rd I felt so good and so fast I decided to just shut it down and quit while I am ahead, I wish I was doing a Deca this weekend instead because I don’t feel like im flying until i get up to 45/50 meters out. Excited for tomorrow! I feel a lot better than I expected to.

        • Participant
          Eric Broadbent on March 14, 2009 at 8:44 am #79336

          nice day one john…keep up the good work man

        • Participant
          johnstrang on March 14, 2009 at 12:01 pm #79343

          Thanks Eric… I blew it in the high jump! I felt amazing and just kept knocking it down with my heel, but Ill take it.

          Good first day, coulda scored 3200 but ended up with 3150 which im still happy with. I am sitting in 6th overall. (6.96, 7.34, 10.36[the killer], 2.05). Just want to hang on tomorrow enough to maybe end up with an all american spot.

          All I have to do is be top 8 american right? because there are 5 competitors from a different country competing out of the 14

        • Keymaster
          Mike Young on March 15, 2009 at 6:47 am #79386

          Congrats to John!

          He hung on to get 8th by the skin of his teeth. He was seeded 14th so this is quite an accomplishment.

          ELITETRACK Founder

        • Participant
          Eric Broadbent on March 15, 2009 at 9:05 am #79394

          awesome job John…is this your first all american?…great way to finish up your last collegiate indoor season

        • Participant
          johnstrang on March 15, 2009 at 12:58 pm #79405

          Thanks guys!

          hah yea it was my first time at nationals even. I wouldnt have gotten in if the princeton guy declared.

        • Participant
          johnstrang on March 21, 2009 at 1:35 pm #79704

          Fri March 20

          AM:

          Weight Circuits (x10)

          Practice:

          Got to finally run on the outdoor track, but I think it will snow again soon. Did a few strides and threw disc and jav. Every throw in disc felt like a PR. Next week will be rough no meet, should be good week to get back in shape.

        • Participant
          johnstrang on March 24, 2009 at 2:56 am #79789

          Got Mike to change the title so people could know HPC’s impact on my improvement. My weight room workouts are written by Mike and have been since September. I have already had a PR in almost every event since then.

          Track workouts are made up by my collegiate coach and to a degree, myself.

          AM Weights:
          Clean: 22 x 1; last 20 @ 75%; set beeper watch @ 30s and do 1 every 30s
          Superset 1:
          Slow Eccentric Squat: 5 x 7 @55%; 4s eccentric
          Slow Eccentric Bench Press:same as above
          Superset 2:
          OH Squat: 3 x 5 (moderateweight) Did the first with 80lbs, then the rest w/50 because I was dead.
          Wide Grip Pullups: 3 x 10, was only able to do 3×5

          This was my first real workout day for the last month because of WAC and Nats, reloading for outdoor and my first decathlon which is in 3 weeks. This workout truly kicked my ass.. I felt good with the cleans but the eccentric superset reminded me I haven’t done a lot in a while.

        • Participant
          johnstrang on March 24, 2009 at 8:08 am #79801

          Monday March 23

          Practice:

          Multi throws (x3)

          Terrible weather again, 30 degrees and snowing. Had scheduling conflicts and was given a third of the indoor football field and 30 minutes to use it. We ended up doing 4 Gassers instead of the planned 3x300m. It was actually the closest I came to puking in the last 5 years for any reason. My legs were dead from the squats this morning so transitioning at the side lines sucked.

          I am starting to get really nervous about my season because looking at the weather forecast it looks like cold and snowy for the next couple weeks, I can’t wait for this season to be over and move somewhere nicer!

        • Participant
          johnstrang on March 24, 2009 at 8:10 am #79802

          Here is a link to pictures of the USA combined events champs, there are a bunch of Eric Broadbent repping HPC Elite.

          https://www.usatf.org/events/2009/USAIndoorCEChampionships/photos/

        • Member
          Beau Brehm on March 24, 2009 at 10:42 am #79811

          This is great stuff. Congrats on the All-American honors!

        • Participant
          johnstrang on March 24, 2009 at 11:23 am #79813

          Thanks Beau! How is your training coming along?

        • Member
          Beau Brehm on March 24, 2009 at 11:48 am #79817

          Thanks Beau! How is your training coming along?

          Mm it’s ok lol. I’m in the last month of my senior track season and hopefully I’ll be able to cut a second off and run a low 53 in the 400m.

        • Keymaster
          Mike Young on March 24, 2009 at 1:56 pm #79825

          Got Mike to change the title so people could know HPC’s impact on my improvement. My weight room workouts are written by Mike and have been since September. I have already had a PR in almost every event since then.

          Just so as there’s no confusion, John didn’t ask to add All-American in the title but I figured that given his recent great performance at NCAA Nats I thought if we were going to change the title that we might as well give him his due.

          ELITETRACK Founder

        • Participant
          johnstrang on March 24, 2009 at 2:08 pm #79826

          [quote author="johnstrang" date="1237874060"]Thanks Beau! How is your training coming along?

          Mm it’s ok lol. I’m in the last month of my senior track season and hopefully I’ll be able to cut a second off and run a low 53 in the 400m.[/quote]

          I hope you get it… just do your best to enjoy this last month because itll go by quick.

        • Participant
          johnstrang on March 24, 2009 at 2:13 pm #79827

          [quote author="johnstrang" date="1237843619"]Got Mike to change the title so people could know HPC’s impact on my improvement. My weight room workouts are written by Mike and have been since September. I have already had a PR in almost every event since then.

          Just so as there’s no confusion, John didn’t ask to add All-American in the title but I figured that given his recent great performance at NCAA Nats I thought if we were going to change the title that we might as well give him his due.[/quote]

          hah yea i definitely would not have asked for that to be put on there, but I do appreciate the recognition.

        • Participant
          johnstrang on March 25, 2009 at 8:00 am #79862

          Tuesday March 24

          AM Weights:

          Weight Circuits (30s on/off) 24 different lifts
          GHR 2×20
          General Strength Circuit
          Static Stretching

          I am pretty sure the main goal of this was work capacity and if so it definitely worked that.

          Practice:

          More bad weather here in the mountains… 10x 70 or 80m Hill (pretty steep) runs w/ walk back rest
          2 laps of fartleks jogging curve striding the straights.

          Thought the hills and fartleks were a lot easier than expected. Pretty sore after last two lifting days, but no where near what I was scared of.

        • Participant
          johnstrang on March 26, 2009 at 11:03 am #79926

          Wednesday March 25

          AM Weights:

          Clean Pull: 7 x 3; last 4 @100% clean max
          Power Clean: 2 x 2 @ 80%
          Superset 1:
          Lunges: 4 x 7 + 7 @45% squat max
          DB Incline Press: 4 x 7(heavy as possible)
          Superset 2:
          Russian Twist on GHRhold MB at arms length:2 x 10 + 10
          RDLs: 2 x 8

          Practice:

          Hurdle warm – up
          3x150m, 2x100m (3-5mins rest)

          Was really pleased at how well I ran today considering this is the most destroyed I have been from the weight room since doing 3 way squats in the fall. I feel like I am in pretty good shape right now but I guess I wont know until I compete next weekend. Tomorrow’s day off from weights is planned perfect. Only thing I plan on doing tomorrow is a nice 15 minute jog, maybe add some pushes in it.

        • Participant
          johnstrang on March 28, 2009 at 9:20 am #80033

          Friday March 27

          AM Weights:

          Had trouble getting myself out of bed early for this one, I think the fact that I haven’t been able to see the sun all week played into that.
          1. Complex: (8x A-H in sequence w/ 60% of clean max; 1′ rest between sets)
          a. Clean Pull
          b. Power Clean
          c. Front Squat
          d. Hang Clean
          e. Push Press
          f. Back Squat
          g. Wide Grip Behind the NeckPush Press
          h. OH Squat

          2. Weight Circuit, only did one of two because I ran out of time.

          Practice:

          300m (37.9) 7mins, 200 (24.0) 5mins, 150 (?) 10mins, 300 (38.7)

          Pleased about my 300 times. I usually can run about a second faster when I am on the outdoor track instead of the Indoor football field where we were today. Hopefully its supposed to get up to 50 degrees tomorrow and I will have a chance to go throw disc.

          Now I gotta get ready for an intense 3 hours of Badminton Club

        • Participant
          Daniel Andrews on March 28, 2009 at 11:03 am #80037

          Congrats and I thought you were the skinniest decathlete? Mike’s revving up the hype machine. At least he should market your transformation.

        • Participant
          johnstrang on March 28, 2009 at 3:31 pm #80044

          Congrats and I thought you were the skinniest decathlete? Mike’s revving up the hype machine. At least he should market your transformation.

          Hah I am still the skinniest by far! But he does deserve a lot of credit, not much has changed with my on the track training, actually Ive had a lot less opportunity to do any sort of technical work this year because of the weather. Only difference this year is what I do in the weight room and I have never felt in better shape.

        • Participant
          johnstrang on March 31, 2009 at 10:04 am #80158

          Monday March 30

          AM Weights:

          Clean: 20 x 1; last 18 @ 80%; set beeperwatch @ 40s and do 1 every 40s
          Superset 1:
          Slow Eccentric Squat: 6 x 6; last5 @ 62.5%; 4s eccentric
          Slow Eccentric Bench Press:same as above
          Superset 2:
          OH Squat: 3 x 5 (moderateweight)
          Wide Grip Pullups: 3 x 12

          Practice:

          Multi Throws (x3)
          Short approach HJ
          150, 100, 80 x2 with 4 mins rest.

          Concentrated on being tall and in good position for the two 150’s and then more on absolute speed for the 100’s and 80’s.

          High jump didnt go well, maybe a side effect of the morning lifting, but running felt really good. Just hoping to run around 10.9 this weekend at Oregon for my first 100m of the year.

        • Participant
          johnstrang on April 1, 2009 at 11:37 am #80207

          Tuesday March 31

          Weights:

          4 Weight Circuits x12
          (DB Bicep Curl, OH Tricep Ext, Single Leg Ext, Hip Ext, DB Front Raise, BB Bicep Curl, Tricep Pushdown, Single Leg Curl, Hammer Curls, Hip Flexions, DB Lateral Raise, Side Squat, Lat Pulldown, RDL, Upright Row, Alt. Weighted V-up, OH Side Bend, Closed Squat, Row, Good Morning, DB Military Press, Glute-Ham Raise, Russian Twist)

          GHR: 2 x 18 (add 5-10 lbs; hold at chest)

          General Strength Circuit

          Practice:

          Just a lot of much needed disc work. Unfortunately only could throw into a net in our field house because of the snow, but went extremely well and I just wish I could have seen how far I as throwing today. Would have liked to have gone for a nice long run today, but just not worth doing inside.

          Any suggestions on what to do the day of and after a long road trip? I have to ride in a van for 10 hours to Oregon Thursday even though the rest of the team is flying. I will get there Thursday but not compete until Saturday. I always drink Pedialite after uncomfortable traveling and it seems to help a lot.

        • Participant
          Derrick Brito on April 1, 2009 at 12:44 pm #80208

          Congrats to John!

          He hung on to get 8th by the skin of his teeth. He was seeded 14th so this is quite an accomplishment.

          the hell? i went to high school with taiwo. do they try to make every good jumper/hurdler into a decathlete?

        • Participant
          johnstrang on April 1, 2009 at 1:12 pm #80209

          [quote author="Mike Young" date="1237079854"]Congrats to John!

          He hung on to get 8th by the skin of his teeth. He was seeded 14th so this is quite an accomplishment.

          the hell? i went to high school with taiwo. do they try to make every good jumper/hurdler into a decathlete?[/quote]

          If they are smart they do! Taiwo is a good kid, he was definitely underachieving in the high jump, he should be jumping over 7ft, and randomly hes a beast in that 1000m

        • Participant
          johnstrang on April 2, 2009 at 10:01 am #80267

          Wednesday April 1

          AM Weights:

          Clean Pull: 7 x 3; last 4 @110% clean max
          Power Clean: 2 x 2 @ 85%
          Superset 1:
          Lunges: 4 x 6 + 6 @50% squat max
          DB Incline Press: 4 x 6(heavy as possible)
          Superset 2:
          Russian Twist on GHR hold MB at arms length:2 x 10 + 10
          RDLs: 2 x 8

          Practice:

          5 Long jump approaches
          200 (90%) 3x80m
          Worked 4×1 handoffs for the first time this year, got a little frustrated with my coaches because they hadn’t even thought up a team or the order other than me leading off so we will see how that goes this weekend. Overall I basically just got ready to be a short sprinter this weekend.

          Doing the 4×100, 100m, 200m, and LJ at the Oregon Invite. Not exactly what I want to do the week before my decathlon but should be a really fun meet. Its just a dual meet between us, Oregon, Kansas State, and Indiana. Only two people per team can score points in each event so it will kind of decrease Oregon’s distance dominance. I think it would be good for track if there were more meets like this and it will only take 2 hours to be TV and spectator friendly. Leave tomorrow for the 10hr drive and then compete Saturday.

        • Participant
          Derrick Brito on April 2, 2009 at 1:30 pm #80289

          [quote author="cockysprinter" date="1238570079"][quote author="Mike Young" date="1237079854"]Congrats to John!

          He hung on to get 8th by the skin of his teeth. He was seeded 14th so this is quite an accomplishment.

          the hell? i went to high school with taiwo. do they try to make every good jumper/hurdler into a decathlete?[/quote]

          If they are smart they do! Taiwo is a good kid, he was definitely underachieving in the high jump, he should be jumping over 7ft, and randomly hes a beast in that 1000m[/quote]

          im pretty sure he jumped 6’6″ as a freshman in high school. of course, it always helps when your dad did over 50′ in the triple jump. but anyways, my teammate was a hurdle and has been doing decathlon and hes not doing so hot now. seems strange to me that uw would put athletes so talented in other areas into decathlon when they dont have a lot or any experience in the other events.

        • Participant
          johnstrang on April 2, 2009 at 4:08 pm #80297

          [quote author="johnstrang" date="1238571777"][quote author="cockysprinter" date="1238570079"][quote author="Mike Young" date="1237079854"]Congrats to John!

          He hung on to get 8th by the skin of his teeth. He was seeded 14th so this is quite an accomplishment.

          the hell? i went to high school with taiwo. do they try to make every good jumper/hurdler into a decathlete?[/quote]

          If they are smart they do! Taiwo is a good kid, he was definitely underachieving in the high jump, he should be jumping over 7ft, and randomly hes a beast in that 1000m[/quote]

          im pretty sure he jumped 6’6″ as a freshman in high school. of course, it always helps when your dad did over 50′ in the triple jump. but anyways, my teammate was a hurdle and has been doing decathlon and hes not doing so hot now. seems strange to me that uw would put athletes so talented in other areas into decathlon when they dont have a lot or any experience in the other events.[/quote]

          Well he got to indoor nationals as a freshman which is extremely hard so it wasn’t strange at all. He could easily be a 7ft high jumper and maybe really good in the triple as well, but if hes getting to nationals as a freshman than his potential is much greater in the multi rather than just focusing on one or a few events. I don’t know many decathletes that enter college having a lot of experience in more than four events. Thats why its good if you can get someone from high school that has done years of practice in technical events such as the hurdles, HJ, PV, Jav, Disc.

        • Keymaster
          Mike Young on April 2, 2009 at 4:36 pm #80298

          Doing the 4×100, 100m, 200m, and LJ at the Oregon Invite. Not exactly what I want to do the week before my decathlon but should be a really fun meet.

          It’ll be a good speed workout that’s for sure. With only 2 lift sessions next week I think you’ll be fine. I think the 2 x 10 hour bus rides are what you’ll have to watch out for the most.

          Its just a dual meet between us, Oregon, Kansas State, and Indiana. Only two people per team can score points in each event so it will kind of decrease Oregon’s distance dominance. I think it would be good for track if there were more meets like this and it will only take 2 hours to be TV and spectator friendly.

          There was actually an attempt to do this about 8-10 years ago. Meets were televised regionally and they were all these quadrangular ‘dual’ meets with limited entries. It forced teams to be complete teams to win. Teams were even nationally ranked using power rankings of their top 2 in each event. The concept never really took hold though.

          Leave tomorrow for the 10hr drive and then compete Saturday.

          10 hour bus rides for track are one of the things I will never miss about collegiate track and field. Make sure you get in some good mobility work at rest stops and especially when you arrive for entire posterior chain and quads.

          ELITETRACK Founder

        • Keymaster
          Mike Young on April 2, 2009 at 4:42 pm #80299

          im pretty sure he jumped 6’6″ as a freshman in high school. of course, it always helps when your dad did over 50′ in the triple jump. but anyways, my teammate was a hurdle and has been doing decathlon and hes not doing so hot now. seems strange to me that uw would put athletes so talented in other areas into decathlon when they dont have a lot or any experience in the other events.

          The concept is actually similar to runners moving up in distance. They might excel in shorter (or individual events) at lower levels (HS, College) but to continue to excel and not just become one of the pack at higher levels they need to do multiple. If you can take a guy who’s capable of being a 24-25 foot LJer (or equally good hurdler, PVer, or Hurdler) who has some aptitude in the other events and the work ethic to be a champ they have all the makings of a national or even international class decathlete.

          ELITETRACK Founder

        • Member
          wisconman on April 2, 2009 at 5:43 pm #80303

          Friday March 27

          AM Weights:

          Had trouble getting myself out of bed early for this one, I think the fact that I haven’t been able to see the sun all week played into that.
          1. Complex: (8x A-H in sequence w/ 60% of clean max; 1′ rest between sets)
          a. Clean Pull
          b. Power Clean
          c. Front Squat
          d. Hang Clean
          e. Push Press
          f. Back Squat
          g. Wide Grip Behind the NeckPush Press
          h. OH Squat

          2. Weight Circuit, only did one of two because I ran out of time.

          Practice:

          300m (37.9) 7mins, 200 (24.0) 5mins, 150 (?) 10mins, 300 (38.7)

          Pleased about my 300 times. I usually can run about a second faster when I am on the outdoor track instead of the Indoor football field where we were today. Hopefully its supposed to get up to 50 degrees tomorrow and I will have a chance to go throw disc.

          Now I gotta get ready for an intense 3 hours of Badminton Club

          There’s a sun? I thought it was a myth… Man I hate the coast sometimes…

        • Participant
          Derrick Brito on April 3, 2009 at 11:34 am #80333

          [quote author="cockysprinter" date="1238659281"][quote author="johnstrang" date="1238571777"][quote author="cockysprinter" date="1238570079"][quote author="Mike Young" date="1237079854"]Congrats to John!

          He hung on to get 8th by the skin of his teeth. He was seeded 14th so this is quite an accomplishment.

          the hell? i went to high school with taiwo. do they try to make every good jumper/hurdler into a decathlete?[/quote]

          If they are smart they do! Taiwo is a good kid, he was definitely underachieving in the high jump, he should be jumping over 7ft, and randomly hes a beast in that 1000m[/quote]

          im pretty sure he jumped 6’6″ as a freshman in high school. of course, it always helps when your dad did over 50′ in the triple jump. but anyways, my teammate was a hurdle and has been doing decathlon and hes not doing so hot now. seems strange to me that uw would put athletes so talented in other areas into decathlon when they dont have a lot or any experience in the other events.[/quote]

          Well he got to indoor nationals as a freshman which is extremely hard so it wasn’t strange at all. He could easily be a 7ft high jumper and maybe really good in the triple as well, but if hes getting to nationals as a freshman than his potential is much greater in the multi rather than just focusing on one or a few events. I don’t know many decathletes that enter college having a lot of experience in more than four events. Thats why its good if you can get someone from high school that has done years of practice in technical events such as the hurdles, HJ, PV, Jav, Disc.[/quote]

          sorry, i changed subjects on you. obviously taiwo has done well but another one of my teammates hasnt (or at least to my knowledge, i havent talked to him in a while). i believe he is a senior now so it seems wasteful to me that he was put into the decathlon when he was already a very talented hurdler.

        • Participant
          Derrick Brito on April 3, 2009 at 11:38 am #80334

          [quote author="cockysprinter" date="1238659281"]im pretty sure he jumped 6’6″ as a freshman in high school. of course, it always helps when your dad did over 50′ in the triple jump. but anyways, my teammate was a hurdle and has been doing decathlon and hes not doing so hot now. seems strange to me that uw would put athletes so talented in other areas into decathlon when they dont have a lot or any experience in the other events.

          The concept is actually similar to runners moving up in distance. They might excel in shorter (or individual events) at lower levels (HS, College) but to continue to excel and not just become one of the pack at higher levels they need to do multiple. If you can take a guy who’s capable of being a 24-25 foot LJer (or equally good hurdler, PVer, or Hurdler) who has some aptitude in the other events and the work ethic to be a champ they have all the makings of a national or even international class decathlete.[/quote]

          i understand the concept, but im wondering if some coaches are just putting guys in decathlon because they are a good hurdler instead of seeing where they lie in that department. there are some athletes i knew or went to high school with for sure would have been great multis. but some, like my teammate in the post above, didnt really have experience in any other events. seems strange that he would have been put in the decathlon.

        • Participant
          johnstrang on April 3, 2009 at 12:29 pm #80338

          [quote author="johnstrang" date="1238646697"]
          Doing the 4×100, 100m, 200m, and LJ at the Oregon Invite. Not exactly what I want to do the week before my decathlon but should be a really fun meet.

          It’ll be a good speed workout that’s for sure. With only 2 lift sessions next week I think you’ll be fine. I think the 2 x 10 hour bus rides are what you’ll have to watch out for the most.

          Its just a dual meet between us, Oregon, Kansas State, and Indiana. Only two people per team can score points in each event so it will kind of decrease Oregon’s distance dominance. I think it would be good for track if there were more meets like this and it will only take 2 hours to be TV and spectator friendly.

          There was actually an attempt to do this about 8-10 years ago. Meets were televised regionally and they were all these quadrangular ‘dual’ meets with limited entries. It forced teams to be complete teams to win. Teams were even nationally ranked using power rankings of their top 2 in each event. The concept never really took hold though.

          Leave tomorrow for the 10hr drive and then compete Saturday.

          10 hour bus rides for track are one of the things I will never miss about collegiate track and field. Make sure you get in some good mobility work at rest stops and especially when you arrive for entire posterior chain and quads.[/quote]

          Did what you said, I feel better than I thought I would. And I hate the long rides too but luckily it was just in a mini van, the team is actually traveling via airplane I just got put in the van because the coaches were drivng for some reason and thought Id wanna go with them because I have occasional problems with planes. Head coach brought his 10 yr old though, thought about opening the side door and just diving out many times.

        • Participant
          johnstrang on April 3, 2009 at 12:31 pm #80339

          [quote author="johnstrang" date="1238212274"]Friday March 27

          AM Weights:

          Had trouble getting myself out of bed early for this one, I think the fact that I haven’t been able to see the sun all week played into that.
          1. Complex: (8x A-H in sequence w/ 60% of clean max; 1′ rest between sets)
          a. Clean Pull
          b. Power Clean
          c. Front Squat
          d. Hang Clean
          e. Push Press
          f. Back Squat
          g. Wide Grip Behind the NeckPush Press
          h. OH Squat

          2. Weight Circuit, only did one of two because I ran out of time.

          Practice:

          300m (37.9) 7mins, 200 (24.0) 5mins, 150 (?) 10mins, 300 (38.7)

          Pleased about my 300 times. I usually can run about a second faster when I am on the outdoor track instead of the Indoor football field where we were today. Hopefully its supposed to get up to 50 degrees tomorrow and I will have a chance to go throw disc.

          Now I gotta get ready for an intense 3 hours of Badminton Club

          There’s a sun? I thought it was a myth… Man I hate the coast sometimes…[/quote]

          Haha it is a myth! I had to buy a S.A.D. lamp this year. I wish I was back on a coast, I am stuck in valley 5000ft above sea level that traps miserable weather and smog. What coast are you on?

        • Participant
          johnstrang on April 3, 2009 at 12:34 pm #80340

          [quote author="Mike Young" date="1238670773"][quote author="cockysprinter" date="1238659281"]im pretty sure he jumped 6’6″ as a freshman in high school. of course, it always helps when your dad did over 50′ in the triple jump. but anyways, my teammate was a hurdle and has been doing decathlon and hes not doing so hot now. seems strange to me that uw would put athletes so talented in other areas into decathlon when they dont have a lot or any experience in the other events.

          The concept is actually similar to runners moving up in distance. They might excel in shorter (or individual events) at lower levels (HS, College) but to continue to excel and not just become one of the pack at higher levels they need to do multiple. If you can take a guy who’s capable of being a 24-25 foot LJer (or equally good hurdler, PVer, or Hurdler) who has some aptitude in the other events and the work ethic to be a champ they have all the makings of a national or even international class decathlete.[/quote]

          i understand the concept, but im wondering if some coaches are just putting guys in decathlon because they are a good hurdler instead of seeing where they lie in that department. there are some athletes i knew or went to high school with for sure would have been great multis. but some, like my teammate in the post above, didnt really have experience in any other events. seems strange that he would have been put in the decathlon.[/quote]

          Well maybe some coaches do that, but if its not working out they should have the competence to just put them in one event and concentrate on their strength if they aren’t making any gains in the other events. We had one guy, great athlete get thrown in the multi group, but his heart wasnt in it and now hes being turned into a sprinter. I more often than your example guys who they just don’t think are good enough to score points in one event are put into the multi but most good multis can score in multiple events in any conference.

        • Member
          wisconman on April 3, 2009 at 2:31 pm #80346

          [quote author="Wisconman" date="1238674424"][quote author="johnstrang" date="1238212274"]Friday March 27

          AM Weights:

          Had trouble getting myself out of bed early for this one, I think the fact that I haven’t been able to see the sun all week played into that.
          1. Complex: (8x A-H in sequence w/ 60% of clean max; 1′ rest between sets)
          a. Clean Pull
          b. Power Clean
          c. Front Squat
          d. Hang Clean
          e. Push Press
          f. Back Squat
          g. Wide Grip Behind the NeckPush Press
          h. OH Squat

          2. Weight Circuit, only did one of two because I ran out of time.

          Practice:

          300m (37.9) 7mins, 200 (24.0) 5mins, 150 (?) 10mins, 300 (38.7)

          Pleased about my 300 times. I usually can run about a second faster when I am on the outdoor track instead of the Indoor football field where we were today. Hopefully its supposed to get up to 50 degrees tomorrow and I will have a chance to go throw disc.

          Now I gotta get ready for an intense 3 hours of Badminton Club

          There’s a sun? I thought it was a myth… Man I hate the coast sometimes…[/quote]

          Haha it is a myth! I had to buy a S.A.D. lamp this year. I wish I was back on a coast, I am stuck in valley 5000ft above sea level that traps miserable weather and smog. What coast are you on?[/quote]

          Pacific Coast Im about four hours northwest of Eugene… Maybe I’ll pop in at your meet this weekend I have friends down that way.

        • Participant
          johnstrang on April 3, 2009 at 3:57 pm #80347

          [quote author="johnstrang" date="1238742085"][quote author="Wisconman" date="1238674424"][quote author="johnstrang" date="1238212274"]Friday March 27

          AM Weights:

          Had trouble getting myself out of bed early for this one, I think the fact that I haven’t been able to see the sun all week played into that.
          1. Complex: (8x A-H in sequence w/ 60% of clean max; 1′ rest between sets)
          a. Clean Pull
          b. Power Clean
          c. Front Squat
          d. Hang Clean
          e. Push Press
          f. Back Squat
          g. Wide Grip Behind the NeckPush Press
          h. OH Squat

          2. Weight Circuit, only did one of two because I ran out of time.

          Practice:

          300m (37.9) 7mins, 200 (24.0) 5mins, 150 (?) 10mins, 300 (38.7)

          Pleased about my 300 times. I usually can run about a second faster when I am on the outdoor track instead of the Indoor football field where we were today. Hopefully its supposed to get up to 50 degrees tomorrow and I will have a chance to go throw disc.

          Now I gotta get ready for an intense 3 hours of Badminton Club

          There’s a sun? I thought it was a myth… Man I hate the coast sometimes…[/quote]

          Haha it is a myth! I had to buy a S.A.D. lamp this year. I wish I was back on a coast, I am stuck in valley 5000ft above sea level that traps miserable weather and smog. What coast are you on?[/quote]

          Pacific Coast Im about four hours northwest of Eugene… Maybe I’ll pop in at your meet this weekend I have friends down that way.[/quote]

          Nice, find me and say hi if you do make it down.

        • Participant
          johnstrang on April 6, 2009 at 8:30 am #80544

          Wow! what a terrible weekend. Mike you were right, the drive just destroyed me. I was not explosive at all in anything I did. I was happy that I just barely ran under 11s still. I still don’t understand what my head coach was thinking having me be the only athlete ride 14hrs in a van and then making me do 5 events in 2 hours in what is supposed to be my taper for the decathlon thursday. I just feel terrible physically after 4 days of driving, I don’t think I will do the decathlon in UCLA now because of how I feel. Also he isnt flying me out to LA until Wed night so I wont even get to do any sort of pre meet. It almost seems pointless to do the multi if I am going to do terrible, might wait it out until the BYU multi and do it there.

        • Member
          wisconman on April 6, 2009 at 12:43 pm #80548

          Sorry about your bad meet, maybe your coach just wants to make sure you don’t peak too early? I don’t really know the situation, but I know that one of the most important factors of being a decathlete is the ability to shake off a bad meet or event, as you aren’t made or broken in one event/meet. I wish I had some advice on how to do this, but I have the same trouble sometimes. I guess the best thing to do is get a good rest, and focus on the things that have been going well in your training. Hang in there, I’m rooting for you. I know we all are.

        • Participant
          johnstrang on April 6, 2009 at 1:03 pm #80550

          Sorry about your bad meet, maybe your coach just wants to make sure you don’t peak too early? I don’t really know the situation, but I know that one of the most important factors of being a decathlete is the ability to shake off a bad meet or event, as you aren’t made or broken in one event/meet. I wish I had some advice on how to do this, but I have the same trouble sometimes. I guess the best thing to do is get a good rest, and focus on the things that have been going well in your training. Hang in there, I’m rooting for you. I know we all are.

          Hey, thanks man, your right about shaking off meets. Im pretty good at it usually and this one meet I have no problems with, it was just the trip that killed me. I was very technically sound at the meet so I can at least take that and leave the outcomes.

          The head coach is absolutely not my coach and has no idea about me peaking or anything like that, he just wants to look good. One of those situations where good athletes make the coach rather than the other way around. My events coach was pissed about the whole weekend too. But, your right maybe after a day or two of rest ill feel good again.

        • Participant
          Eric Broadbent on April 6, 2009 at 1:29 pm #80553

          Hey John, sorry to hear everything didn’t go that well this weekend but atleast there were some good points to take out of it. So how does everything work with your coaching staff. You had mentioned before that you talked with one of your coaching about goals/expectations for the season. Do they lay everything out for you with regards to your training or do you have to let them know to some extent what you think you should be doing? How do you coordinate the different lifting that you are doing with track workouts? I was just curious about that. Also, are you still going to compete this weekend even though you aren’t doing a multi now?

        • Keymaster
          Mike Young on April 6, 2009 at 4:09 pm #80596

          Sorry things didn’t pan out. Trips like that can be rough. Only thing worse than that is 10 hours on an airplane or airport where you can’t really even stop to move around AND you’re battling dehydration to a greater extent.

          Hey John, sorry to hear everything didn’t go that well this weekend but atleast there were some good points to take out of it. So how does everything work with your coaching staff. You had mentioned before that you talked with one of your coaching about goals/expectations for the season. Do they lay everything out for you with regards to your training or do you have to let them know to some extent what you think you should be doing? How do you coordinate the different lifting that you are doing with track workouts? I was just curious about that. Also, are you still going to compete this weekend even though you aren’t doing a multi now?

          I’m gonna answer for John and he correct me if I’m off track but it seems he has some input on the training and then I coordinate the weight workouts around what they are doing. That’s one reason there’s never been 3 really heavy, high-intensity days in John’s training plan.

          ELITETRACK Founder

        • Participant
          johnstrang on April 6, 2009 at 4:52 pm #80598

          hah yea I can’t even imagine getting on a plane for that long for more reasons than you mentioned. And, your right on track with the training, my events coach who is good makes up my workouts after I tell him kind of what I am thinking and it changes a lot depending on weather or how I am feeling, but he definitely would have wanted a better taper going into this week. If I don’t feel great physically I think I will pull the plug on the deca and wait 2 more weeks to do it. Ill know by tomorrow.

        • Participant
          johnstrang on April 7, 2009 at 8:57 am #80643

          Felt terrible physically today so treated it like a recovery day. Passed on the weight room for the first time this semester and decided to hold off on doing a decathlon for two weeks.

          Did 8 100m strides on the grass and had a pretty good discus session today. Hopefully tomorrow I will get back on track.

          Opted out of going to UCLA at all this weekend, just gonna go to Weber State and do 110h, discus, and hj.

        • Keymaster
          Mike Young on April 7, 2009 at 12:14 pm #80662

          Opted out of going to UCLA at all this weekend, just gonna go to Weber State and do 110h, discus, and hj.

          Good call. Mistimed decathlon competitions can ruin a season.

          ELITETRACK Founder

        • Participant
          johnstrang on April 7, 2009 at 2:29 pm #80695

          [quote author="johnstrang" date="1239074886"]
          Opted out of going to UCLA at all this weekend, just gonna go to Weber State and do 110h, discus, and hj.

          Good call. Mistimed decathlon competitions can ruin a season.[/quote]

          Thanks, I feel like thats what happened last year and I didn’t want to go through that again.

        • Participant
          johnstrang on April 8, 2009 at 8:49 am #80762

          Tuesday April 7:

          AM Weights:

          Mike I skipped these again, mostly so I could get a good shot session in before a marketing meeting, but ended up not getting told by the head coach the meeting changed. Tomorrow I will do Tuesdays workout and Thursday should I do what you had for Monday or Wednesday?

          Practice:

          Shot in the morning, went well, I keep working on my rotational and its starting to catch up to my glide so hopefully by next year it will be the way I throw.

          Did long jumps from 5,7,9,11 strides. Had another nice day here so I got to work a little bit on my landing.
          Hurdled for the first time since Nats and that went really well, a little slow but great technically.
          2x300m 1×200. After my first 300 my posterior chain locked up and after the second it was done! so I just did a 200 instead of a 300 at the same pace. I am starting to finally feel better, I think Ill feel great by my meet Saturday.

        • Participant
          Eric Broadbent on April 8, 2009 at 10:36 am #80775

          Great to hear John, hope everything goes well this weekend. What are you aiming for this outdoor season? Im opening up this weekend with a few events…I get to run a 200 for the first time since high school so kind of excited about that.

        • Participant
          johnstrang on April 8, 2009 at 10:53 am #80776

          Great to hear John, hope everything goes well this weekend. What are you aiming for this outdoor season? Im opening up this weekend with a few events…I get to run a 200 for the first time since high school so kind of excited about that.

          Hey thanks… I am hoping to get to regionals in long and high jumps. For the deca I don’t want to score any lower than 7300. Good luck in your 200! You should have a good chance breaking 22. Where are you competing at?

        • Participant
          Eric Broadbent on April 8, 2009 at 10:55 pm #80830

          That would be pretty solid. I feel like HJ is a little down this year across all of the divisions so maybe if you busted out like a 7’2″ or 7’3″ you could go further…who knows right?
          Thanks man. It’s just a small home meet at West Chester University. But the word on the street is that there are two unattached kids running in it both seeded at 20.xx. Considering how small the meet is, it’s kind of funny how competitive the 200 might be.

        • Participant
          johnstrang on April 9, 2009 at 12:24 am #80837

          That would be pretty solid. I feel like HJ is a little down this year across all of the divisions so maybe if you busted out like a 7’2″ or 7’3″ you could go further…who knows right?
          Thanks man. It’s just a small home meet at West Chester University. But the word on the street is that there are two unattached kids running in it both seeded at 20.xx. Considering how small the meet is, it’s kind of funny how competitive the 200 might be.

          hah whats crazy is this year that would probably get me top 3 at nats! Last year 6 11 made it from regionals to nats so hopefully itll only take that again.

          Thats gonna be a sick 200

        • Participant
          Eric Broadbent on April 9, 2009 at 9:20 am #80871

          Thats awesome man, and it looked like you were pretty consistent indoors with HJ so that bodes well for outdoors. All you need is some nice weather to jump in…

        • Participant
          johnstrang on April 9, 2009 at 2:18 pm #80916

          Thats awesome man, and it looked like you were pretty consistent indoors with HJ so that bodes well for outdoors. All you need is some nice weather to jump in…

          Haha I am definitely going to hold my breath on getting good weather this year!

        • Participant
          johnstrang on April 9, 2009 at 2:21 pm #80918

          Did some general strength circuits this morning
          Practice we jogged a lap then did 2 laps of fartleks ( headwind of 20mph was killing me!)
          Multi throws
          7x100m strides and 2x100m accels. With the huge wind at my back I was flying on these.

          Practice schedule is kind of off target and I don’t expect that to change anytime soon. Just gonna get through this year best I can and then start focusing on next year as soon as I can.

        • Participant
          johnstrang on April 10, 2009 at 2:32 pm #81039

          Thursday April 09

          AM Weights:

          I have been so off track this week, just went with some of my favorite lifts today and ones I thought would be good for high jumping this weekend.

          Squat Jumps (2 20lb dbs) 4×6
          Superset 1:
          Split Squats (55%) 4×5+5
          DB Incline Bench 4×5
          Superset 2:
          GHR (short range of motion w/weight) 3×15
          Wide Grip Pullup 3×10

          Practice:

          Bad weather, cold and rainy. All coaches and most of the team are at UCLA. I wanted to do some sort of speed endurance but was a little nervous about getting hurt with low temps. Did 5×100 with quick walk back rest in my trainers not spikes. I did feel really good and really fast by the end.

          Threw the jav for a while and just sucked. I am being too timid when approaching the front and not getting a good plant. Was only my first jav session really since October so I can’t be too mad I guess. Meet this weekend in the cold and rain at Weber State, but should be fun with no coaches and only a few teammates… no pressure meet, just go out and compete!

        • Participant
          Eric Broadbent on April 10, 2009 at 11:09 pm #81068

          Yeah…I think jump squats are one of my favorite exercises also…I love when people in the weight room load up way too much weight when they do them and look at me like…what the hell is that kid doing? when I have the bar on my back…goodluck this weekend, like you said no pressure…just go out and have some fun, embrace the bad weather!

        • Participant
          johnstrang on April 12, 2009 at 1:23 pm #81223

          Yeah…I think jump squats are one of my favorite exercises also…I love when people in the weight room load up way too much weight when they do them and look at me like…what the hell is that kid doing? when I have the bar on my back…goodluck this weekend, like you said no pressure…just go out and have some fun, embrace the bad weather!

          Embraced the weather like Eric suggested today. Wasn’t bad, meet finished before the rain got too bad. 5 foot pr in discus, 14.87 110hh (gotta get my endurance back on this, was flying until i got to the 7th hurdle, hit it, and died!). 2.06(6’9″) HJ… I had 3 really good attempts at regional qualifying height of 6 10 and 3/4, but just made stupid mistakes of hitting it with my elbow or not being patient enough in my arch.

          Overall I thought it was a really good day, but I am glad I decided to hold off on my decathlon for a week and half. I think after my home meet next weekend I will be ready to score well in my Decathlon. I would like to qualify for nats and get regional qualifying in the HJ and LJ (both marks I already hit indoors) during my multi.

        • Participant
          johnstrang on April 12, 2009 at 1:24 pm #81224

          Is it bad if I enjoyed it a lot more just going to a small local meet with not even one of our coaches a lot more than traveling to UCLA for a big meet?

        • Participant
          Eric Broadbent on April 12, 2009 at 11:35 pm #81262

          Glad to hear you took my suggested…ended up working out pretty well for you. Nice job no the disc PR. Those low key meets are always a lot of fun but kind of funny that you enjoyed that atmosphere with no coaching. I guess if your body awareness is good enough then you can feel out a lot of your mistakes and make adjustments on your own. Some athletes freak out and forget how to function when there coaches aren’t around.

        • Participant
          johnstrang on April 14, 2009 at 10:51 am #81432

          Glad to hear you took my suggested…ended up working out pretty well for you. Nice job no the disc PR. Those low key meets are always a lot of fun but kind of funny that you enjoyed that atmosphere with no coaching. I guess if your body awareness is good enough then you can feel out a lot of your mistakes and make adjustments on your own. Some athletes freak out and forget how to function when there coaches aren’t around.

          Ha yea they do, I don’t mind it in almost any event except the PV. How did your meet go?

        • Participant
          johnstrang on April 14, 2009 at 10:54 am #81433

          Monday April 13

          AM Weights:

          Weight Circuits (x12)
          GHR 2×20

          Practice:

          Hurdles 1×10, 3×7
          PV drills and take offs
          2×200, 3×150, 1×120

          Workout felt good today. Still need a little more endurance on those hurdles.

        • Participant
          Nick Newman on April 14, 2009 at 11:15 am #81437

          Hey,

          How are your testing numbers?

        • Participant
          Eric Broadbent on April 14, 2009 at 12:19 pm #81444

          Yeah same here on the whole Pole Vault thing, maybe its because we both suck at it…is that fair to say?haha…I have no idea what my body does in that event. The meet went really well…similar to you in certain events. I PR’d in Discus by 18 ft…threw 123 and change(my PR was awful), hurdles:14.91, 200: 21.93, and LJ was horrible: 6.64. What did you throw in disc this past weekend? I have a feeling we are very similar in that event also..

        • Participant
          Eric Broadbent on April 14, 2009 at 12:25 pm #81445

          So assuming you had a good solid coach in everything…what would be the order of events that you would want feedback in in a decathlon…also assuming that you wouldn’t need feedback in any of the running events since you would only perform one rep…

        • Participant
          johnstrang on April 14, 2009 at 2:30 pm #81455

          Hey,

          How are your testing numbers?

          I am going to test this week, but I don’t expect much improvement because last week I was just out of it.

          Last time I tested I was at:
          I weigh 147lbs
          BP – 180
          Squat – 320
          Clean- 210

        • Participant
          Nick Newman on April 14, 2009 at 2:33 pm #81456

          Ok cool…

          Good squat. Ever done 30m electronic?

        • Participant
          johnstrang on April 14, 2009 at 2:34 pm #81457

          So assuming you had a good solid coach in everything…what would be the order of events that you would want feedback in in a decathlon…also assuming that you wouldn’t need feedback in any of the running events since you would only perform one rep…

          PV, LJ, Shot, sometimes HJ and Jav
          Mainly the first two because I can’t tell on my own always if I need to move up or back, but for the most part I feel like feedback during the decathlon is almost too late to change what I am doing. I like to get a lot of feedback during practice and then just trust I will do the right things in the meet and not think about too many cues.

          What about you? and good job in that 200 and the disc PR. My throw was only 116, but it was an improvement, I think Ill be around 120’s when I throw next.

        • Participant
          johnstrang on April 14, 2009 at 2:45 pm #81459

          Ok cool…

          Good squat. Ever done 30m electronic?

          Ha its getting there… No not yet, I would like to though. Reading your 10m times on your journal always makes me curious what my times are.

        • Participant
          Nick Newman on April 14, 2009 at 2:49 pm #81460

          10m ? or 30m ?

          Well, you ran a fast 60m so i’m sure you can move as well…

          I’m very interested to see what i can run in a 60m right now but i wont know until next indoors.

        • Participant
          johnstrang on April 14, 2009 at 2:52 pm #81461

          I want to know both. I bet your 60 would be good, are you going to run any 100’s this season?

        • Participant
          Nick Newman on April 14, 2009 at 3:03 pm #81462

          Ummm, Maybe i will at the Irvine meet on May 2nd. But only its after the LJ.

        • Participant
          johnstrang on April 15, 2009 at 7:33 am #81511

          Ummm, Maybe i will at the Irvine meet on May 2nd. But only its after the LJ.

          Nice, what do you think you can run?

        • Participant
          johnstrang on April 15, 2009 at 7:35 am #81512

          Tuesday April 14

          Practice:

          Rainy and cold
          3 laps of Fartleks
          hurdle mobility
          5 x 100m strides

        • Participant
          Eric Broadbent on April 15, 2009 at 1:08 pm #81535

          [quote author="Eric Broadbent" date="1239692181"]So assuming you had a good solid coach in everything…what would be the order of events that you would want feedback in in a decathlon…also assuming that you wouldn’t need feedback in any of the running events since you would only perform one rep…

          PV, LJ, Shot, sometimes HJ and Jav
          Mainly the first two because I can’t tell on my own always if I need to move up or back, but for the most part I feel like feedback during the decathlon is almost too late to change what I am doing. I like to get a lot of feedback during practice and then just trust I will do the right things in the meet and not think about too many cues.

          What about you? and good job in that 200 and the disc PR. My throw was only 116, but it was an improvement, I think Ill be around 120’s when I throw next.[/quote]

          Pole Vault first definitely, LJ, HJ, Jav, discus, shot…the throwing events I guess are easier to have more body awareness than the others. Thanks…yeah running the 200 is a lot of fun. When did you say your next multi was? this weekend or next?

        • Participant
          Matt Norquist on April 15, 2009 at 1:55 pm #81559

          John,

          Wow, looking at your lifting #s, with your speed and explosiveness, you could really score big in the dec if you got stronger!

          How much time will you give yourself (post-college) to see if you can get those throws up to big #s? Looking at your Hep #s (55xx) – 7400 should be doable this year without doing anything you haven’t done before…

          You ought to see if you can get some time with a good throws coach over the summer to see if you can pull those events up a little. Getting that shot to 13.00, Discus to 40, and Jav to 55 would make an enormous difference (You’d all of a sudden be in position to make USATF Nationals).

          MN

        • Participant
          johnstrang on April 15, 2009 at 2:11 pm #81563

          [quote author="johnstrang" date="1239699904"][quote author="Eric Broadbent" date="1239692181"]So assuming you had a good solid coach in everything…what would be the order of events that you would want feedback in in a decathlon…also assuming that you wouldn’t need feedback in any of the running events since you would only perform one rep…

          PV, LJ, Shot, sometimes HJ and Jav
          Mainly the first two because I can’t tell on my own always if I need to move up or back, but for the most part I feel like feedback during the decathlon is almost too late to change what I am doing. I like to get a lot of feedback during practice and then just trust I will do the right things in the meet and not think about too many cues.

          What about you? and good job in that 200 and the disc PR. My throw was only 116, but it was an improvement, I think Ill be around 120’s when I throw next.[/quote]

          Pole Vault first definitely, LJ, HJ, Jav, discus, shot…the throwing events I guess are easier to have more body awareness than the others. Thanks…yeah running the 200 is a lot of fun. When did you say your next multi was? this weekend or next?[/quote]

          Yea it is, I will try to see if i can come close to that time this weekend, but the 200 isnt a friend of mine. I am doing it a week from tomorrow.

        • Participant
          johnstrang on April 15, 2009 at 2:16 pm #81565

          John,

          Wow, looking at your lifting #s, with your speed and explosiveness, you could really score big in the dec if you got stronger!

          How much time will you give yourself (post-college) to see if you can get those throws up to big #s? Looking at your Hep #s (55xx) – 7400 should be doable this year without doing anything you haven’t done before…

          You ought to see if you can get some time with a good throws coach over the summer to see if you can pull those events up a little. Getting that shot to 13.00, Discus to 40, and Jav to 55 would make an enormous difference (You’d all of a sudden be in position to make USATF Nationals).

          MN

          Thanks, I think so too. I think most of this summer I will take a break and get rid of some of this burnout Ive got going on. I am going to give myself at least til 2012 trials just because its been a goal of mine to compete there and I have great coach and training partner that pretty identical to me with the numbers for next year. Those being Mike Young and Eric Broadbent with the HPC Elite team. I think with what you said in the throws and then I should be at least a foot or two higher in the vault I should be competing at outdoor USATFs next season. Being here in Logan, UT with snow all year really stopped me from getting to do a lot of good technical work in all events, so I am really looking forward to next year.

        • Participant
          johnstrang on April 16, 2009 at 9:53 am #81618

          Wednesday April 15

          AM Weights:

          Clean: 20 x 1; last 18 @ 80%; set beeper watch @ 40s and do 1 every 40s
          Superset 1:
          Squat: 3 x 8 @ 50-55%
          Bench Press: TEST
          Superset 2:
          OH Squat: 3 x 5 (moderate weight)
          Wide Grip Pullups: 3 x 12

          Practice:

          Warm up
          Multi Jumps
          Running skills type deal
          150m,120m,100m,80m

          Today was the start of my taper, Tomorrow due to this weather of freezing rain and snow practice was canceled. I will probably just lift in the morning and then maybe jog on the tread mill after class.

        • Participant
          Eric Broadbent on April 16, 2009 at 11:05 am #81624

          how do you like doing those cleans every 40 seconds, I think I saw similar workout for Nick’s training but have never seen it anywhere else…I am sure there is a very detailed explanation as to why its done but I’d take the basic version.

        • Participant
          johnstrang on April 16, 2009 at 11:52 am #81626

          how do you like doing those cleans every 40 seconds, I think I saw similar workout for Nick’s training but have never seen it anywhere else…I am sure there is a very detailed explanation as to why its done but I’d take the basic version.

          You would have to check with Mike to know for sure why he gives us that workout, I am pretty sure its a power endurance workout though.

        • Participant
          johnstrang on April 19, 2009 at 3:02 pm #81823

          Good last meet before my decathlon Wednesday. Threw in the 150’s around my PR consistently for the jav, definitely think i can go over 160 next week. PR in the hurdles with a 14.48, and couldnt catch you eric in that 200m only ran a 22.01. Realized I didn’t run fast enough when I wasn’t violently nauseous afterward.

          Overall this is the most prepared I have felt going into a multi event, supposed to be good weather so I am looking forward to it.

        • Participant
          Eric Broadbent on April 20, 2009 at 12:04 pm #81885

          great meet John…14.48 is real nice and I didn’t realize you threw that far in Jav…ur killing me in that! Haha…I’ve never heard of anyone being nauseous after a 200…you must usually run balls to the wall or eat something really funky before hand. That multi should be pretty solid for you.

        • Participant
          Matt Norquist on April 20, 2009 at 12:21 pm #81887

          With those marks, looks like you’re ready to go big in the meet in a couple weeks. I see 7250+.

        • Participant
          johnstrang on April 20, 2009 at 2:38 pm #81893

          Ha no I have actually yet to run my balls off in the 200 this year, I think I just wasn’t in good shape the last few years.

          Thanks matt, Im actually hoping for 7350 minimum so I can feel confident about getting into nats and not have to do another deca until then. Doing it at BYU so the altitude should give me some good marks until it catches up with me in the 1500.

          I usually set up goals for each event and then know if I have to do better on the next one to make up for a bad event or if I have some room to spare after a good one. This meets goals are
          100m: 10.82, LJ: 7.20, SP: 10.90m, HJ: 2.10, 400m: 48.99, 110h: 14.55, Disc: 35m, PV: 4.45m, Jav: 50m, 1500: 4.50 The total of that is just under Auto so it gives me over a 100pts to lose in a bad event or two.

        • Participant
          Matt Norquist on April 21, 2009 at 2:01 am #81905

          That’s great, John. 7350 would be awesome. Seems like that still leaves you pretty close to the bubble in most previous years…

          How fast can you run the 1500m if you need to press it?

          Just my two bits (and coming from a guy who hasn’t scored as well as you) but most of the top decathletes I’ve known don’t try to make up points or think about a good event giving them a cushion… They are big on thinking “1 event at a time” – and even 1 attempt at a time. Kind of like golf, where the only thing that matters is the shot you’re taking that second. Seems like that is when the big PR’s happen in individual events, also allows you to not beat yourself up when you have the inevitable screwed up event.

        • Participant
          johnstrang on April 21, 2009 at 2:26 am #81907

          That’s great, John. 7350 would be awesome. Seems like that still leaves you pretty close to the bubble in most previous years…

          How fast can you run the 1500m if you need to press it?

          Just my two bits (and coming from a guy who hasn’t scored as well as you) but most of the top decathletes I’ve known don’t try to make up points or think about a good event giving them a cushion… They are big on thinking “1 event at a time” – and even 1 attempt at a time. Kind of like golf, where the only thing that matters is the shot you’re taking that second. Seems like that is when the big PR’s happen in individual events, also allows you to not beat yourself up when you have the inevitable screwed up event.

          I think a 4.45 is the best I can do at altitude. Although I look very much like a distance runner, its not a strong event for me.

          And I am happy to get whatever suggestions you have no matter what you scored. I agree with taking it one event at a time. I just give myself a goal or something to shoot for and if I get it great and im a little more confident and if not then when I do get to the next event I just try and step it up a little bit, but I have gotten pretty good at letting bad events go and just concentrating on what is in front of me.

        • Participant
          Matt Norquist on April 21, 2009 at 5:00 am #81919

          Cool. Good luck and knock out that 7350+.

          Altitude is rough on 1500 times. Guess you’ll just have to throw a little further in the Javelin 🙂

        • Participant
          johnstrang on April 21, 2009 at 11:18 am #81928

          Cool. Good luck and knock out that 7350+.

          Altitude is rough on 1500 times. Guess you’ll just have to throw a little further in the Javelin 🙂

          haha yea it is, I live at a similar altitude so maybe that will help, I need the further jav either way! haha and shot and disc….

        • Participant
          johnstrang on April 21, 2009 at 11:20 am #81929

          Monday April 20

          Did a nice 10-12 minute jog late last night with the good weather.
          Weight Circuits x8 this morning
          1×150 with a 10m jog in
          3x60m out of blocks.

          Felt good out of the blocks today didn’t even reach my top end yet by 50m so I am hoping to break open a good 100m time. Ill post again when I get done Thursday.

        • Keymaster
          Mike Young on April 21, 2009 at 4:35 pm #81955

          how do you like doing those cleans every 40 seconds, I think I saw similar workout for Nick’s training but have never seen it anywhere else…I am sure there is a very detailed explanation as to why its done but I’d take the basic version.

          It’s for work capacity and also for blowing the lid of preconceived notions and limitations of strength. After a couple weeks of that protocol, many athletes can do as much as 20-24 reps at 85% in a 12-16 minute time block….that’s a lot of high power work and athletes rarely feel tired or sore after doing it because of the intermittent rest period. By modulating rest interval and load (% of 1RM) you can do some pretty interesting things.

          ELITETRACK Founder

        • Keymaster
          Mike Young on April 21, 2009 at 4:37 pm #81956

          Just my two bits (and coming from a guy who hasn’t scored as well as you) but most of the top decathletes I’ve known don’t try to make up points or think about a good event giving them a cushion… They are big on thinking “1 event at a time” – and even 1 attempt at a time. Kind of like golf, where the only thing that matters is the shot you’re taking that second. Seems like that is when the big PR’s happen in individual events, also allows you to not beat yourself up when you have the inevitable screwed up event.

          This is usually the way I recommend approaching it too but I did have one athlete who was great when ‘under the gun’ and could play the catch up game. Not many like that though.

          ELITETRACK Founder

        • Participant
          Matt Norquist on April 22, 2009 at 1:44 pm #81993

          John,

          Was just going through my own training routine based on Mike’s feedback that I need to do more technical work (definitely right) and got to thinking about yours.

          I see almost zero vault work in there, despite vault being a real weakness.

          Are you keeping your vaulting a secret and getting ready to bust out a 4.90, or is that just not a focus? Seems like with your speed and jumping, you are in a perfect position to get on a 5m/165 pole and get over 4.60++.

          As a 155# “female” multi-eventer, I’m sure there are some good poles out there for you to use 🙂

          Matt

        • Participant
          Eric Broadbent on April 23, 2009 at 1:21 am #82013

          I was actually thinking the same thing before when I was reading some of your workouts…are you holding out on us?haha
          Bust it out in that multi this week…

        • Participant
          johnstrang on April 23, 2009 at 10:51 am #82054

          John,

          Was just going through my own training routine based on Mike’s feedback that I need to do more technical work (definitely right) and got to thinking about yours.

          I see almost zero vault work in there, despite vault being a real weakness.

          Are you keeping your vaulting a secret and getting ready to bust out a 4.90, or is that just not a focus? Seems like with your speed and jumping, you are in a perfect position to get on a 5m/165 pole and get over 4.60++.

          As a 155# “female” multi-eventer, I’m sure there are some good poles out there for you to use 🙂

          Matt

          hahah actually I think im at 146lbs right now! I usually get on the 15 170 or the 15 175, I am just terrified of the event so Im not holding out, just gonna wait until next year to really go after it. I just hate waiting in line with the vaulters for 15 minutes to take one jump so I just stay consistent in my 14+ clearances. I dont get nearly enough technical work in any of my events just because of facilities and weather here so thats why next year im looking to score big.

          You can follow my results of this meet https://www.byutrack.com/various/Special/Meet_Info/2008-9/Robison/index.htm. I had a first day pr of 3975 but left a ton of points on the table so thats a good sign, but too bad for today. I think mike’s weight training has really influenced things though. I was still able to run a 10.86 in a nice -1.9 w. And pr in 49.30 400m feeling fine afterward. I usually am dead after that event, but my weights and coach having me do a little more general conditioning have helped. Also got 2.10 hj so now i dont have to worry about qualifying for regionals

          Gonna bust out a 4.90 PV tomorrow though for you Matt and Eric!

        • Participant
          Eric Broadbent on April 23, 2009 at 11:03 am #82056

          nice job John… keep up the good work tomorrow…I was thinking 5.00 PV…haha who knows.

        • Participant
          Matt Norquist on April 23, 2009 at 11:41 am #82063

          Great Day 1. With your speed, in the vault, just grab the top of that 15′ pole, and follow the Dan O’Brien School of Pole Vaulting: Run, Jump, Swing – Pick up your medal!

          Seriously, just get inverted, and you’ll be fine…

        • Participant
          johnstrang on April 23, 2009 at 2:21 pm #82084

          haha I like that technique.

          You are right though, its simply because I don’t get inverted. Eric I look very similar to you when you vault, just fold up in half and try and turn around in time. Also, I imagine I could vault a little higher if I could go off my true jumping leg, but because I am weird and am right handed and jump off the right my PV suffers. I have to jump off my left which is ok, and actually nice after destroying my right side in the prior events.

        • Keymaster
          Mike Young on April 23, 2009 at 3:25 pm #82093

          Awesome day John! That 10.86 is sub 10.7 with zero wind and I’d bet as low as 10.5x with a decathlon legal 4.0 wind.

          Good luck tomorrow.

          ELITETRACK Founder

        • Participant
          Matt Norquist on April 24, 2009 at 11:40 am #82194

          Was your final tally a PR? Nice effort, John. That altitude must have been brutal on 1500m.

          Where will you do your second attempt to make NCAA’s?

        • Participant
          Eric Broadbent on April 24, 2009 at 1:06 pm #82205

          Yeah some real nice performances…I know you were probably disappointed with some of the things that happened but if you put it all together…who knows how high you’ll score. I noticed you passed all the way to 14…cleared it and then passed the rest, wasn’t sure if you got hurt or were just being conservative since you hate the event.

        • Member
          Zach Batcho on April 24, 2009 at 2:01 pm #82216

          Great opening day John. Real nice 400m.

        • Keymaster
          Mike Young on April 24, 2009 at 2:47 pm #82223

          For those who didn’t follow along here’s his marks:

          10.86 7.10m 10.27m 2.10m 49.30 14.41 33.43m 4.30m 46.05m 5:07.27

          For a total of 7180. Not bad overall. 4 events are holding you back from being a truly great decathlete. Some may look at that as a weakness. I see guys like you having the last laugh though when you put it all together.

          ELITETRACK Founder

        • Participant
          johnstrang on April 24, 2009 at 4:47 pm #82260

          Thanks guys.

          I was very disappointed, I fell apart the second day. I came in the vault at 4.10 then passed to 4.30, kinda got jacked on one of my take offs, but I took 2 attempts at 4.40 and passed on the final one because of my groin. Im fine though. 1500 killed me, just locked up with 600m left. I think the deca taking 6 and half hours might have had something to do with that.

          It was a pr by 100pts and I qualified for regionals in one event, had a pr in the 400m and 110h, so I can take some good out of it.

          I will probably do the next decathlon at the WAC champs here in Logan, which is even higher altitude than BYU.

          I agree with you mike, its fine if its a weakness, I just know I have a lot of points still out there and room to improve over the years. I feel like mostly the problem is lack of technique with those events, even long jump too because I can’t practice that.

        • Participant
          johnstrang on May 1, 2009 at 7:11 am #82674

          Thursday April 30th

          AM Weights:

          Weight Circuits (x12)

          Practice:

          2 x 7 hurdles
          PV warmed up and made some terrible mistakes by taking off way under and just got rocked, but put the bar up at 4.10 clearing easy and then 4.30 and clearing again. Usually a little bit more than what I would do for a pre meet but I havent done much all week so I think it wont hurt.

          Tomorrow going to lift in the a.m. some cleans and clean pulls then competing at BYU in the 110h, LJ, and discus to maybe try and get in regionals for another event.

        • Participant
          johnstrang on May 5, 2009 at 1:38 pm #82883

          Kind of rocked my lower back and hip on Friday during the LJ. I basically did my high jump take off which is planting way out in front going faster than ever down the runway. Going to see my chiropractor tomorrow.

          Skipped lifting today to rest one more day. Just did 2x300m, they hurt but went really well.

        • Participant
          johnstrang on May 6, 2009 at 4:38 am #82921

          Did not lift again today! I hate it, feels like its the end of the world missing two lift days in a row. I just hope I can get in there tomorrow.

          Pretty good practice today just did 4 laps of continuous 1500m pace work, slower jog for 200m and faster for another 200m, etc. I plan on doing one more day of pace work on Thursday only do 3 or 4 laps of 400m trying to hit specific time and then a slow 100m jog in between.

        • Participant
          Chad Williams on May 6, 2009 at 6:13 am #82923

          For those who didn’t follow along here’s his marks:

          10.86 7.10m 10.27m 2.10m 49.30 14.41 33.43m 4.30m 46.05m 5:07.27

          For a total of 7180. Not bad overall. 4 events are holding you back from being a truly great decathlete. Some may look at that as a weakness. I see guys like you having the last laugh though when you put it all together.

          Looks a lot like Ryan Olkowski’s numbers when he first started out. I always thought was going to make it to the Oly’s at some point, although he never quite got his second day together.

        • Participant
          Matt Norquist on May 6, 2009 at 12:10 pm #82942

          They do look similar. I think John has a big second day in him, though…

          John, are you doing a dec at conference, or are you crossing your fingers that 71 holds up? BTW – http://www.decathlonusa.typepad.com keeps track of all the lists with great detail. Your # looks borderline to me. I’d guess at 7300 is a sure thing in a full field of 26.

        • Participant
          johnstrang on May 6, 2009 at 6:03 pm #82962

          They do look similar. I think John has a big second day in him, though…

          John, are you doing a dec at conference, or are you crossing your fingers that 71 holds up? BTW – http://www.decathlonusa.typepad.com keeps track of all the lists with great detail. Your # looks borderline to me. I’d guess at 7300 is a sure thing in a full field of 26.

          I think I do have a big second day in me… just not this year. I am doing another one at WAC next Wed and Thurs because it will be too close. Just gotta pick up a lot of the points I lost in my throws and I should be ok. If not then there is always a chance to get in Nats with the HJ.

        • Participant
          johnstrang on May 7, 2009 at 9:59 am #83000

          Wednesday May 06

          Practice:
          5×100 & 2×80 @ 90% with close to full recovery. Huge tailwind today so I was able to get some speed endurance/ over speed work at same time.

          Weights:

          Clean: 8 x 1; last 5 @ 85%
          Complex: (1′ rest b/t exercises; 3′ restbetween sets)
          Squat: 4 x 4; last @ 75%; standup fast
          Stiffness Jumps: 4 x 5
          Superset:
          Incline Bench: 3 x 8 (speed)
          Kipping Pullups: 3 x 14
          RDLs: 2 x 8 (moderate weight)

          I was hurting a lot after golfing this morning, but took two advil and it seemed to get me through the workout and weights. Overall great day on the track and in the weight room. Chiropractor helped out, but he said my tendon is inflamed so Ill just keep icing it at much as I can and hope for the best. Going to avoid shot put unfortunately until it goes away.

        • Participant
          Eric Broadbent on May 7, 2009 at 12:51 pm #83008

          Sorry to hear your back is giving you some problems…but on a positve note…golf is the shit…glad to hear you play also…maybe we can incorperate that into some of the training next year…haha

        • Participant
          Matt Norquist on May 7, 2009 at 1:14 pm #83010

          There’s a lot to be learned about hitting the block and rotating the hips in a golf swing!

          John, good luck at WAC. You’ve got a big 2nd day, even this year:

          14.20, 36.00, 4.50, 50.00, 4:45 = 3550. Put that with your Day 1 and you are in the mix for outdoor All-American to go with your indoor.

        • Participant
          Eric Broadbent on May 7, 2009 at 1:25 pm #83011

          There’s a lot to be learned about hitting the block and rotating the hips in a golf swing!

          yeah very true…never really thought too in depth about my golf swing until I started throwing shot put and I feel like there are a lot of simliarities as far as leading with the hips and allowing everything else to come through afterwards with the stiff lead leg…now I think I think too much about my swing and try to relate it to track as apposed to just whaling the ball…
          I wonder if Mike golfs…

        • Participant
          johnstrang on May 7, 2009 at 2:44 pm #83014

          Sorry to hear your back is giving you some problems…but on a positve note…golf is the shit…glad to hear you play also…maybe we can incorperate that into some of the training next year…haha

          Hah for sure we are going to have to do that, I hear there are a lot of great courses. It can be our weekend recovery workout.

        • Participant
          johnstrang on May 7, 2009 at 2:45 pm #83015

          There’s a lot to be learned about hitting the block and rotating the hips in a golf swing!

          John, good luck at WAC. You’ve got a big 2nd day, even this year:

          14.20, 36.00, 4.50, 50.00, 4:45 = 3550. Put that with your Day 1 and you are in the mix for outdoor All-American to go with your indoor.

          hah for sure, If I can get my hips around in the disc like i do in golf 36 m should be no problem. I think all of those are possible except that 1500, gonna get killed by altitude again, but I think I will be under 5 mins at the worst.

        • Keymaster
          Mike Young on May 7, 2009 at 3:13 pm #83017

          I wonder if Mike golfs…

          I try…occasionally.

          There’s definitely a carryover skill between discus and golf. I’ve seen a handful of great discus throwers hit the ball 300+ on the fly. In fact, I’ve seen a female thrower who was an All-American discus thrower at UF hit the ball over 250.

          ELITETRACK Founder

        • Participant
          johnstrang on May 8, 2009 at 11:33 am #83082

          Thurs May 7

          AM Weights

          Split Snatch: 10 x 1 (moderate weight; alt legs each set)
          Superset 1:
          ¼ Jump Squats: 4 x 8 @ 30% bodyweight
          Behind Neck Push Press: 4 x 5 (as heavy as you can lock out and re-rackcomfortably / safely)

          Reaching Lunges: 2 x 10 + 10

          Practice:

          Took a few shot put throws and was stand throwing same as my glide, remembered something I saw in Mike’s analysis of rotational shot about hips coming up then back down then back up and implemented that into my glide. After that all my throws were at least a foot or two more. My throws coach had me doing something similar recently in the discus where I drive my right knee up as travel the ring and its been helping a lot too.

          Tried to do some 1500 pace work but locked right up after 400m just like at BYU, i am going to try again tomorrow as a warm up but instead of going out at a pace I am going to take the first lap slow and then speed up after, I did something similar at Nats and i had a pr in the 1000 so hopefully it helps.

        • Participant
          johnstrang on May 12, 2009 at 10:46 am #83224

          Monday May 11

          AM Weights

          Power Clean: 8 x 1; last 4 @ 85%
          Clean Pull: 2 x 2 @ 105% clean max
          Behind Neck Jerk: 3 x 2 (heavy)

          Practice:

          Today I just threw discus, which went really well and then ran in the underwater treadmill. I did 5x25s w/ 3mins rest. This was the first time in the two years that we have had this treadmill that I used it. I am wishing that I have used it more, it seems like there is a lot you can do on it whether you are healthy or hurting. I also liked having a front view and side view camera and being able to watch my running form, supposedly you can get it taped with a vhs as well. I will use it again tomorrow but do even less. The goal is just to feel good Wednesday being that I will be doing the Decathlon on Wed Thurs then HJ,LJ,100m, on fri/sat so depending on me making finals in both i could end up doing 15 events by saturday night

        • Participant
          Matt Norquist on May 12, 2009 at 2:04 pm #83242

          That’s a big week. Good luck, man.

          You are all over 7400.

        • Member
          aivala on May 12, 2009 at 2:28 pm #83245

          That’s a huge volume! Good luck.

        • Participant
          johnstrang on May 13, 2009 at 1:51 am #83269

          Thanks guys!

        • Participant
          Eric Broadbent on May 13, 2009 at 10:40 am #83278

          That underwater treadmill sounds pretty cool…maybe I am just out of the loop but how does it work exactly…like how deep is the water, are you completely submerged and breath out of something?….gluck tomorrow…kick some ass!

        • Participant
          johnstrang on May 13, 2009 at 3:40 pm #83290

          That underwater treadmill sounds pretty cool…maybe I am just out of the loop but how does it work exactly…like how deep is the water, are you completely submerged and breath out of something?….gluck tomorrow…kick some ass!

          The one we have you can raise and lower where you are in the water, so it can put more less weight depending on depth, its pretty cool, i think i just like getting raised and lowered by it though.

        • Participant
          johnstrang on May 14, 2009 at 10:49 am #83330

          Terrible first day! Started off well with a 10.67 and a 7.13 lj, but fouled 2 shot put throws and threw so terrible i refuse to put it on here. Wanted to make it up in HJ but got terrible stomach ache and just was running back and forth from track to bathroom. Thought I was going to day in the 400m, but im still winning so ill help out my team… Goodbye nationals though

        • Participant
          Matt Norquist on May 14, 2009 at 12:09 pm #83337

          Sorry to hear that John. However, 3866 does not put nationals out of the question. Don’t give up on tomorrow though, man.

          That kind of first day total, given your shot put mark, and HJ being 10 cm off form is pretty dang good. Your speed is clearly unbelievable right now.

          With that kind of 100 PR, I could see a 14.3HH. Put that with a 35.00m discus, a 4.50 PV, a 51.00 Javelin and a 4:52 – and you post about a 7300 point total – which could sneak in at Nats.

          Good luck tomorrow.

        • Keymaster
          Mike Young on May 14, 2009 at 4:07 pm #83366

          Take it one event at a time and don’t press. That will at least give you the opportunity to do your best.

          GREAT 100m. FANTASTIC.

          ELITETRACK Founder

        • Participant
          johnstrang on May 15, 2009 at 1:35 am #83376

          Take it one event at a time and don’t press. That will at least give you the opportunity to do your best.

          GREAT 100m. FANTASTIC.

          Alright I won’t, I will just make sure I do what I have to to win and hope somethings fall into place. Thanks! Hopefully Ill have something left in the tank for the open 100 because right now thats the fastest time in the WAC… all the decent sprinters from last year are red shirting, hurt, or on a mormon mission.

        • Participant
          johnstrang on May 15, 2009 at 11:28 am #83401

          Had a pretty good second day. Vaulted 4.40 but was way over 4.50 just had standards in wrong place. Killed my back on my final jav throw and just felt 7300 was out of reach. I was up by 550 so I just took it really easy in the 1500 to save myself for this weekend and help my team win conference with 7030, as of right now i have top 100 time so hopefully i can place well. Its up to hj at regionals if i want to get to nats.

        • Participant
          Eric Broadbent on May 15, 2009 at 1:52 pm #83407

          I saw the results…you had some really awesome performances, the hurdle time looked like it might have been a pr with negative wind and disc was PR right? Gluck with the rest of your meet.

        • Participant
          johnstrang on May 15, 2009 at 2:02 pm #83409

          I saw the results…you had some really awesome performances, the hurdle time looked like it might have been a pr with negative wind and disc was PR right? Gluck with the rest of your meet.

          I didn’t even realize the wind until you said that, but yea I guess that could be a PR, i ran 14.41 with a good tailwind in my last deca. Disc was a decathlon pr but not lifetime. This outdoor season was kind of a downer, but if we can finish out and win as a team it will make up for it.

        • Participant
          Matt Norquist on May 15, 2009 at 2:27 pm #83415

          John, nice job on the 3 tie conference championship.

          My marks weren’t too far off what you could have done. 4:45, and you’d have been 7250+. Still would have been borderline, but you might have gotten in.

          There’s a deca in Texas on June 5th or 6th. There are always some good last chance scores put up down there…

        • Participant
          johnstrang on May 15, 2009 at 2:36 pm #83416

          I would have definitely gone for that time, but my back was just jacked up and honestly i think i would have struggled just to get around 5 mins. I think I am done with the deca until next year. I really am totally burned out which I hate, and I think it is the effect of a long indoor season. I am happy with what I accomplished in college and ready to take a short break and then really get into training again, especially if I get that opportunity in cali this summer. I truly do hate this burnout feeling though; it is not like me at all.

          I was thinking during the competition how you were right on Matt with some of the marks you listed.

        • Participant
          Matt Norquist on May 15, 2009 at 2:53 pm #83418

          Good call, John. Enjoy the downtime. Good luck hitting 2.15++ in the HJ.

        • Participant
          johnstrang on May 16, 2009 at 1:46 pm #83431

          Today went well, not LJ though, just couldnt pop off the board at all. Got into finals for the 100m with a 10.72 and got 4th in HJ. My team had 3 of the top 4 hj spots locked up so i skipped 2.05 and just went for the win, had a great attempt at 2.10 but missed. Good sign for regionals in two weeks if i was jumping well after 3 days of events. Team is sitting better than it ever has so hopefully we go out on top

        • Member
          aivala on May 17, 2009 at 11:17 am #83474

          Great 100! It’s even more impressive since you seem to do very little speed work and mostly just lifts.

          I believe you could boost some 100 points if you worked on your LJ. Given you speed and the huge hj you should be over or at 7.50.

        • Participant
          johnstrang on May 17, 2009 at 2:27 pm #83491

          Great 100! It’s even more impressive since you seem to do very little speed work and mostly just lifts.

          I believe you could boost some 100 points if you worked on your LJ. Given you speed and the huge hj you should be over or at 7.50.

          I agree, next year I will be working a lot more on my LJ technique. I have a terrible landing and probably should have never jumped less than 7.35 this season.

        • Participant
          johnstrang on May 27, 2009 at 8:08 am #83994

          Tuesday May 26

          I am just getting ready for my last meet as a Utah State Aggie this weekend in Oregon. I am just high jumping at regionals.

          Yesterday I did not really have a weight program lined up and my coach was “out of town” so I just warmed up and took some full approach jumps, most likely took too many. Did not go well, just was not taking off well probably because it was Monday. In weights I did two super sets, the first was 4×4 quarter squats with speed emphasis on the way up and 4×8 of stiffness jumps. The second super set was 3×5 DB Bench and 3 x15 short range of motion GHR.

          Today I did a stadium circuit of skipping step, single leg skip a step/double leg, Hop on every step, etc. I was going to do a weight circuit but I will save that for tomorrow morning and then I also have a under water treadmill workout where I will do some running and then approach jumps. Hamstring still isn’t feeling great hence the pool.

          My thinking was that it wouldn’t be too bad to have the consecutive high intensity days since I will have three full days to recover. Meet is Friday afternoon, need a PR probably to crack the top 5 and move on to Arkansas

        • Participant
          Matt Norquist on May 27, 2009 at 8:48 am #83997

          Good luck John. You’ve got 2.15 in you man. I just know it.

        • Participant
          Eric Broadbent on May 27, 2009 at 9:43 am #84004

          Sounds good John, was wondering when you were going to put another post on here, make sure if that hamstring is still bothering you to do just chill out, I am sure all of the hard work has been put into place and you probably don’t need to do much other than go into the meet fresh. We’re heading to NC on thursday to check out some places…I’ll let you know how it goes. Goodluck and kick some ass!

        • Participant
          johnstrang on May 28, 2009 at 7:08 am #84054

          Thanks Matt!

          Eric, I just haven’t had much to post about last 10 days and you are right, ill be careful not worth going crazy this summer and ruining next year. Good luck finding a place, Ill be down there for a day in a couple weeks to drop off all my stuff in storage. Let me know a good area if you find it and I can check it out.

          Today:

          Light weight circuits in the morning, some bounds, approach work, and 5 17s strides with the underwater dread mill. Feel pretty good, leave tomorrow. Progression looks like its good for me 2.05,2.09,2.13,2.16

        • Participant
          johnstrang on May 29, 2009 at 8:46 am #84080

          I really did not want to post this because I am extremely embarrassed by this but I did not make the trip to Oregon for regionals. I suffer from some panic attacks and have refused to take medication for it for last couple years. Airplanes seem to be the only thing that I can’t use good coping skills with and this was one of those times. I could not get on the plane and am very disappointed in myself. It is just a very disappointing way to end a sub par final outdoor season. I am going to just use it as a motivator to train my ass off this summer. I will finally give in and get tranquilizers from a doctor when I get home to take the next time I fly. I know its hard to understand and you would think just tough it out and I normally can, but not this time I guess. If anyone has anxiety problems feel free to PM about it I bet I can help, I have studied it quite a bit.

        • Member
          aivala on May 29, 2009 at 12:06 pm #84088

          As an airplane junkie and aeronautical engineering student I can tell you I had a similar problem with my parents, although not that severe. Since I taught them what happens in the cockpit during the flight, what are the physics involved in flying and piloting basics including navigation procedures, etc. etc. they fear has disappeared. I have to admit that flying is pretty much unnatural and it doesn’t feel good when you don’t know what is happening / what are you feeling, but once you learn what’s behind scenes the confidence is extreme. F.e. my mother was extremelly afraid of that sensation of free fall you might have during a flight but when I explained her why that happened (vertical speed decrease or sudden downwards airflow pushing the aircraft as a whole) she started to lose panic. It then became bereable.

        • Participant
          Eric Broadbent on May 29, 2009 at 10:40 pm #84096

          Sorry to hear things had to end the way they did. You had a very solid season and like you said hopefully this will motivate you for next season after you take some probably much needed time off.

        • Participant
          johnstrang on May 30, 2009 at 7:26 am #84139

          As an airplane junkie and aeronautical engineering student I can tell you I had a similar problem with my parents, although not that severe. Since I taught them what happens in the cockpit during the flight, what are the physics involved in flying and piloting basics including navigation procedures, etc. etc. they fear has disappeared. I have to admit that flying is pretty much unnatural and it doesn’t feel good when you don’t know what is happening / what are you feeling, but once you learn what’s behind scenes the confidence is extreme. F.e. my mother was extremelly afraid of that sensation of free fall you might have during a flight but when I explained her why that happened (vertical speed decrease or sudden downwards airflow pushing the aircraft as a whole) she started to lose panic. It then became bereable.

          I appreciate your post. This might sound weird but it is not so much the mechanical part of flying that causes the attacks. My mom has worked for Continental Airlines my whole life and I have flown hundreds of times. I am not scared of being in a plane crash, it has a lot more to do with being trapped and knowing I cannot get out or pull over. Its basically panic attacks caused in fear of panic attacks and a slight agoraphobia.

        • Participant
          johnstrang on May 30, 2009 at 7:27 am #84140

          Sorry to hear things had to end the way they did. You had a very solid season and like you said hopefully this will motivate you for next season after you take some probably much needed time off.

          Thanks man, I won’t be taking too much time off, but I will take it slow and start building up a good base

        • Participant
          johnstrang on June 4, 2009 at 1:38 am #84403

          I am leaving Utah today for what will feel like a 9 day road trip to Raleigh, NC and then up to NJ, just outside of NYC. I was looking back at the training journal to see my training from indoor nats to conference championships and it is no wonder things did not go as I had planned.

          My training was anything but consistent due to many different factors, especially weather. I was burned out after my first outdoor meet of the season and just felt like I couldn’t recover as fast as I normally do. I even felt out of shape two weeks after my final meet. I am looking forward to training in NC this coming September and having better weather. I will have a great coach and training partner in Mike Young and Eric Broadbent. This next chapter in track and life looks very promising and I cannot wait to get there. On another not this drive is going to be miserable and I am hoping this to be my last drive cross country.

          Starting June 12 I will start to slowly get back in shape and build up a good base this summer.

        • Participant
          johnstrang on June 30, 2009 at 11:21 am #85836

          Haven’t posted in a month. Just haven’t had much to talk about. The facilities back home aren’t so great for training but I guess I have just been doing some active recovery for last few weeks. I really want to get in much better shape for the 400 and 1500 so I have been jogging and biking 3 days a week. I also really want to get more plyo work in so I have started doing more of that the last week or so. I am not going to join a gym because they cost too much and don’t have the small amount of weights that I need (oly lift area, GHR machine, etc).

          Did have a great day throwing the shot put today. Threw around 36ft, but coming out of the ring a little. Not a great ring and didn’t have my throwing shoes on, but its a good sign having PR throws in that and my under hand front as well. Remembered something from one of Mike’s videos he posted that talks about raising your hip height and then lowering it again as you come through the glide and it made the shot come out with so much less effort.

        • Participant
          johnstrang on July 10, 2009 at 10:22 am #86208

          I am struggling without a formal schedule and places to train. Finally found a school with hurdles today and someone to train with for a couple weeks. Competing at Club Nats tomorrow and Sat. I don’t expect to do too well considering today was my first time hurdling since May and I have yet to HJ since WAC champs. I just really want to compete so I am going and hoping for the best. Probably will die in hurdles after number 7 but hopefully I can keep it under 15s and shooting for anything over 2 meters in the high jump. Can’t wait to move and get myself training seriously again.

        • Participant
          Josh Hurlebaus on July 10, 2009 at 10:32 am #86210

          Good luck man. Hopefully you aren’t too rusty already lol

        • Participant
          johnstrang on July 12, 2009 at 3:48 am #86272

          Good luck man. Hopefully you aren’t too rusty already lol

          Haha I was definitely a little bit rusty!

          Hurdle prelims went alright yesterday and I was able to go 14.73, but only went 2m in HJ today. In both events I felt good but just didn’t have the endurance. Hurdles were great up until number 4 and HJ was great until i go to 2.05. Opted out of finals in hurdles today because my ankle swelled up a little bit and I was done physically.

          Still pleased considering my lack of event and weight training this summer. Hopefully I will start training hard mid-end of august and start having useful things to post on a consistently.

        • Participant
          Eric Broadbent on July 22, 2009 at 1:38 pm #86582

          There will be plenty to post in the months to come, man 14.73 without doing it for a month or two is really nice. Were they pissed off at you for not doing finals? It was a smart decision on your part but I was just wondering if “your team” gave you any heat.

        • Participant
          johnstrang on July 22, 2009 at 4:26 pm #86588

          There will be plenty to post in the months to come, man 14.73 without doing it for a month or two is really nice. Were they pissed off at you for not doing finals? It was a smart decision on your part but I was just wondering if “your team” gave you any heat.

          Yea I was pleased still with the time, I just didn’t have the best endurance so I died off. As far as I know no one was mad, especially since I was the only person on the team there!

        • Participant
          Eric Broadbent on July 22, 2009 at 10:44 pm #86593

          Haha, no well I meant the club team that you represented because werent they trying to win a championship or something?

        • Participant
          johnstrang on July 23, 2009 at 12:58 am #86598

          Ohhh, no they did win, but I decided on competing for HPC instead.

        • Participant
          johnstrang on August 5, 2009 at 1:25 pm #87166

          With a lot of rest and active recovery over the summer I am starting my post collegiate career training tomorrow morning as a member of the HPC Elite team rather than a client. I got into North Carolina just today and I cannot express in words my level of excitement for this opportunity with a new coach, environment and training partner.

          I would like to see more responses on opinions and criticisms about what or how I am going about my training. Also, please feel free to throw out any philosophies or theories you may have even if they have no scientific basis what-so-ever just because it is interesting to read/discuss.

        • Participant
          Matt Norquist on August 5, 2009 at 1:54 pm #87172

          John,

          Give us a sense of what your training plan looks like this year.

          Based on last year, I’d like to see you get a hell of a lot stronger and get your weight up to at least 165.

        • Member
          wisconman on August 5, 2009 at 4:04 pm #87176

          You need to be more aggressive in the shot put

        • Participant
          Nick Newman on August 5, 2009 at 4:11 pm #87177

          With a lot of rest and active recovery over the summer I am starting my post collegiate career training tomorrow morning as a member of the HPC Elite team rather than a client. I got into North Carolina just today and I cannot express in words my level of excitement for this opportunity with a new coach, environment and training partner.

          I would like to see more responses on opinions and criticisms about what or how I am going about my training. Also, please feel free to throw out any philosophies or theories you may have even if they have no scientific basis what-so-ever just because it is interesting to read/discuss.

          …

        • Participant
          Josh Hurlebaus on August 6, 2009 at 7:19 am #87209

          With a lot of rest and active recovery over the summer I am starting my post collegiate career training tomorrow morning as a member of the HPC Elite team rather than a client. I got into North Carolina just today and I cannot express in words my level of excitement for this opportunity with a new coach, environment and training partner.

          I would like to see more responses on opinions and criticisms about what or how I am going about my training. Also, please feel free to throw out any philosophies or theories you may have even if they have no scientific basis what-so-ever just because it is interesting to read/discuss.

          Oh you’ll get criticisms alright, my friend…. 🙂

          In all seriousness though I’m envious of you as well. You are going to have a hell of a year by training there.

        • Participant
          johnstrang on August 6, 2009 at 9:01 am #87212

          John,

          Give us a sense of what your training plan looks like this year.

          Based on last year, I’d like to see you get a hell of a lot stronger and get your weight up to at least 165.

          I am not sure yet what the training plan looks like yet, but when I do I will post it. 165 is around what I was thinking too.

          Wisconman, I think there will be a lot more shot work done than in previous years especially be cause Eric, my training partner, is also losing a lot of points in that event. But I think I need to be more aggressive in the disc and javelin because with a little better technique the gains can be huge without even a large increase in strength.

          Josh and Nick, I am definitely excited about seeing the end result of this. The facility is starting to look good too!

        • Participant
          johnstrang on August 6, 2009 at 9:15 am #87213

          Weights:

          1x10ea reps with medball
          Squat, Rocket press, Alt. lunges
          7×1 Clean pull, Clean, Front squat
          5×5 3-step squats
          4×8 Single arm standing press w/kettle bell
          2×10 Partner leg toss

          Workout:

          Skip then jog about 600m
          Active warm-up consisting of A-skips, B-skips, backward skips, side skips, etc.
          12 x 25m uphill runs to work on acceleration
          4 x 5 double leg hops uphill
          Cool down by running/skipping

          Killer first day back into training. Three step squats always destroy me and I couldn’t even finish my last set with very low weight (Eric even threw up a little while after the lifting session, hope you dont get mad for me writing that). Felt pretty good but a little sloppy on the uphill runs. The warm up consisted of much more than what is written above, but I was dying even during that. The heat could have been a factor there though. Overall good first day and I am scared to even think about how sore I will be tomorrow.

        • Participant
          Josh Hurlebaus on August 6, 2009 at 9:27 am #87214

          Were the weights before the workout or did you just write it that way?

          Solid accel day it looks like. I’ve been doing uphill hops and skips and I think they work really well

        • Participant
          johnstrang on August 6, 2009 at 9:46 am #87216

          Yea we lifted then took a break so I could move my stuff into my apt and then ran at the park. I think so too, I have only ever done the jumps up steps at the stadium so it was a little different on the hill, but similar concept.

        • Participant
          Eric Broadbent on August 6, 2009 at 10:44 am #87218

          sounds like your training partner has some issues…whoever he may be

        • Participant
          J Kilgore on August 6, 2009 at 11:47 am #87221

          sounds like your training partner has some issues…whoever he may be

          He does…

        • Participant
          johnstrang on August 7, 2009 at 12:04 pm #87259

          [quote]sounds like your training partner has some issues…whoever he may be

          He does…[/quote]

          haha I think I was the one with issues for not puking from that workout too.

        • Participant
          johnstrang on August 7, 2009 at 12:40 pm #87264

          I don’t get my workouts emailed to me now that Mike is present, so hopefully I don’t leave out too much.
          Today we were on a grass field for the entire workout.

          5 min slow jog.
          PNF 10s partner push 10s push back 10s partner push. My lack of muscled showed when we did the chest stretch and Eric was able to over lap my elbows behind my back.
          2x50m of straight leg bounds, Backward run, 4x50m A-skips moving laterally, Side skips, Lateral crossover (I am terrible at these)
          15s on 1m rest runs at 70%
          1×10 w/ no rest of:
          V-up, crunch w/twist, back hyper, partner leg toss, flutter kick, wrester bridge, l-over, side up, back hyper with a twist, chinnies, l-up hip lift, supine hip extension, double leg slide, 3-way rollup
          1×8 w/no rest of:
          Speed pushup, prisoner squat, v-up, pushup w/clap, rocket jump, back hyper, wrester bridge, dip, russian dance, l-over, swimmer, hindu pushup, burpee

          I was a little bit sore when I woke up today, but really sore after this workout. I thought my abs were going to explode during the two last core workouts, but I love that feeling. I is nice doing these with a partner and a coach because it doesn’t really give you room to slack off like I did a few times last year. No formal weight training, but we did lift a lot of weights getting the Athletic Lab set up. The place is starting too look really good!

        • Participant
          johnstrang on August 8, 2009 at 4:39 am #87298

          Weights:

          1×10 of: Knee circle, trunk circle, lead/trail leg lift, dynamic plough, split scissor, single arm circle, lying single quad, high mtn climber, donkey kick, pretzel
          2×2, 30×1 w/ 30s rest power clean
          5×7 Deep squat
          3x4ea Turkish get ups
          3×10 Kettle bell swings minimal knee bend emphasizing pushing knee and glutes back

          Workout:

          2x25m of: Ankling, A skip, B skip, high knee, butt kick, alt. fast leg
          15x15m runs
          3 min jog

          Felt pretty sore before the workout but not bad during. Struggled on the get ups and on the 15m runs. I need to have lower heel recovery. Going to the beach tomorrow so I will do some 30m runs there and 250 reps of general strength stuff.

        • Participant
          Matt Norquist on August 8, 2009 at 11:43 am #87314

          I love get ups. Do you do do them with a Kettlebell, DB, or barbell? How much weight?

          I think those are a great finishing exercise.

        • Participant
          johnstrang on August 10, 2009 at 2:31 am #87353

          I love get ups. Do you do do them with a Kettlebell, DB, or barbell? How much weight?

          I think those are a great finishing exercise.

          I liked them too, except I was terrible at it this first time. Mike had us do them with a 16kg kettlebell, but I was so awkward with it on my left arm I only ended up doing it with a 10lb plate.

        • Participant
          Matt Norquist on August 10, 2009 at 9:00 am #87383

          Keep doing them. They are just a good core exercise. I use Dumbells vs. Kettle bells. Helps your snatch, as well.

          Just start with 25 or 30 pound dumbells and add 5 lbs every time you do them. I’ve got a buddy who does these with 100# dumbells!

        • Participant
          johnstrang on August 10, 2009 at 10:07 am #87386

          Keep doing them. They are just a good core exercise. I use Dumbells vs. Kettle bells. Helps your snatch, as well.

          Just start with 25 or 30 pound dumbells and add 5 lbs every time you do them. I’ve got a buddy who does these with 100# dumbells!

          100lbs thats crazy, you gotta be doing a pretty good amount of weight on those too im assuming. Woulda done the dumbells, but we dont have them yet.

        • Participant
          Matt Norquist on August 10, 2009 at 11:19 am #87387

          Yes, the guy is kind of a freak. He was a 14.0 HS hurdler that never ran in college (just did football) and now does cross fit type stuff but can still bench max 335 (at 190) and squat 405 – while running sub 18 on 5k.

          i do 65-75 for get-ups. Haven’t done them in awhile though. They’re great for 5-10 sessions in a row, but then you get used to them and probably they don’t do as much good.

        • Participant
          johnstrang on August 11, 2009 at 5:48 am #87399

          i do 65-75 for get-ups. Haven’t done them in awhile though. They’re great for 5-10 sessions in a row, but then you get used to them and probably they don’t do as much good.

          I feel thats true for almost any exercise.

        • Participant
          johnstrang on August 11, 2009 at 5:53 am #87400

          We tested today; Lack of summer training really showed up with the results.

          30m – 3.95
          SLJ – 10′ 1″ (10 6 is my PR)

          Squat – 270lbs (320 is my PR)
          Bench – 185lbs (up from 180)

          Squat was the only one where I was actually disappointed, but I felt that PR slipping back in April and expect it to jump up quick. Eric jumped 10′ 11″ and thats about the same distance off his PR as mine was. It was nice to see my bench go up; i did a lot of push ups over the summer so I guess that is a good way to prevent atrophy.

        • Participant
          Ian Cooley on August 11, 2009 at 6:15 am #87401

          How is the 30m timed?

          Also, where in NC are you? In the Raleigh area with Mike?

        • Participant
          johnstrang on August 11, 2009 at 7:16 am #87402

          How is the 30m timed?

          Also, where in NC are you? In the Raleigh area with Mike?

          It was electronic with my thumb pressed down on a pad that starts the timer when I release. Yes I am, Cary/Morrisville.

        • Participant
          Nick Newman on August 11, 2009 at 7:17 am #87403

          3 point stance with a hand pad i’m guessing…

          It’s not too bad, you should get down to 3.87 ish my next testing…

          Whats you pr?

        • Participant
          johnstrang on August 11, 2009 at 7:32 am #87405

          I think I should be under 3.9 next time, I didn’t feel explosive at all today. That was the first time I ever did that so that would be my PR.

        • Participant
          johnstrang on August 12, 2009 at 8:37 am #87434

          Workout:
          5 min run
          1x10s of: Fetal, Deep squat, Hip flexor, Hands behind back, Single leg toe touch, Adductor stretch, Quad stretch, Calf stretch, S. leg hamstring
          1×10 of: Trunk twist, hip circle, eagles, hurdle rollback, single leg knee tuck, single leg hamstring, double arm circle, leg swing, hurdle trail leg circle, hurdle seat exchange
          1x30m of: A skip, B skip, Backward Skip, Backward Run, Side Skip, Carioca
          6x1min run at 70% w/90s rest
          1x30s on 30s off of: Extended table, Iso prone, Iso supine, Iso side, Ext crunch, Ext prone swimmer, Ext rock
          1x15w/medball of: Reach and hike, Rotation exchange, Medial knee toss, Lateral knee toss, Seated russian twist, Prone throw, Seated roll and throw, Standing OH forward throw, V-up, good morning, Seated hip throw, Kneeling shoulder throw

          A lot of body weight and medball circuit training today. Felt pretty good during the tempo runs too.

        • Participant
          Nick Newman on August 12, 2009 at 8:46 am #87435

          Possibly the worst workout in history ever ever ever! How did you do that? I would have no doubt got bored after ummm the first exercise and stopped lol! i hate those days…

        • Participant
          johnstrang on August 12, 2009 at 12:29 pm #87444

          Possibly the worst workout in history ever ever ever! How did you do that? I would have no doubt got bored after ummm the first exercise and stopped lol! i hate those days…

          hahah Thats why I am glad i have Mike and Eric there. It doesn’t get too boring unless you are alone, plus the gallons of sweat we create from the gs circuits are great for cleaning the rubber in the gym

        • Participant
          Ian Cooley on August 13, 2009 at 1:40 am #87459

          [quote author="Ian Cooley" date="1249951560"]How is the 30m timed?

          Also, where in NC are you? In the Raleigh area with Mike?

          It was electronic with my thumb pressed down on a pad that starts the timer when I release. Yes I am, Cary/Morrisville.[/quote]

          Cool- I was just wondering because I am living in Charlotte now and went to school at UNC. Maybe I’ll see you at some meets there?

          Anyway, your numbers look good for your first test. Good luck this year!

        • Participant
          johnstrang on August 13, 2009 at 9:55 am #87485

          [quote author="johnstrang" date="1249955224"][quote author="Ian Cooley" date="1249951560"]How is the 30m timed?

          Also, where in NC are you? In the Raleigh area with Mike?

          It was electronic with my thumb pressed down on a pad that starts the timer when I release. Yes I am, Cary/Morrisville.[/quote]

          Cool- I was just wondering because I am living in Charlotte now and went to school at UNC. Maybe I’ll see you at some meets there?

          Anyway, your numbers look good for your first test. Good luck this year![/quote]

          Thanks man good luck to you too. Let me know if you come up to any meets around here.

        • Participant
          johnstrang on August 13, 2009 at 10:09 am #87486

          Weights:

          5min jog
          1x10w/medball of: squat, rocket press, overhead squat, overhead lunge
          1×10 of: Knee circle, trunk circle, lead/trail leg lift, dynamic plough, split scissor, single arm circle, lying single quad, high mtn climber, donkey kick, pretzel
          Maxed out in Clean: 210lbs
          6×6+6 Overhead lunge superset w/ 5×11 pull ups
          2×10 Partner leg toss

          Workout:

          11x30m uphill runs w/2min rest
          4×5 double leg uphill jumps

          I was pleased with my clean max because it was not much lower than my best ever and I did it with much better technique than the last time I maxed out. Overhead lunges I struggled. I did a terrible job of locking out the barbell.

        • Participant
          johnstrang on August 15, 2009 at 4:54 am #87564

          I forgot to post yesterday. It was basically the same as last thursday but with more reps of everything. I felt great in the running but the GS circuits destroyed me! I think they are helping my endurance a great deal though.

          Today:
          Weights:
          Same warm up as last week
          28×1 Clean w/30s rest
          6×6 Deep Squat
          4×4 Turkish Get Up
          3×10 Med Ball Swings emphasis on hips and knees back to work the hamstring

          Workout:
          Same warm up as last week
          15 x 15m runs
          1x20m sprint to my car to get out of the giant freezing cold rain drops

          Cleans and squats felt pretty good. I think I am starting to get some of my strength endurance back with the squat and hopefully next time we test I have a decent jump in weight. Did better with the get ups; I used a 12kg kettle bell and did a lot better than last week with the 5kg plate. I felt a lot faster running today than i have since I started training.

        • Participant
          Eric Broadbent on August 18, 2009 at 9:55 am #87786

          just to keep everyone updated….John died today from doing 3 step squats…thats why he hasnt posted on here in awhile

        • Participant
          johnstrang on August 18, 2009 at 10:10 am #87791

          haha I honest to god did think at one point I was literally dying, no joke. I am not going to write much today, We did complex of clean pull, clean, front squat. We did three step squats which made eric puke after the 3rd set and nearly killed me superset that with Bench and then finished off with GHR. We then did the hill workout just like last Wednesday.

          This video that has nothing to do with track replicates my 3 step squat experience today. https://www.youtube.com/watch?v=3hpMiBmQW04

        • Participant
          Josh Hurlebaus on August 18, 2009 at 10:27 am #87799

          You found yourself in Old Gregs cave after squatting?
          I hope he didn’t take you to that club…it sounds horrifying

        • Participant
          Nick Newman on August 18, 2009 at 10:30 am #87801

          just to keep everyone updated….John died today from doing 3 step squats…thats why he hasnt posted on here in awhile

          DUDE!!!! you scared the shit out of me..

          I read for first few words and my heart litterally STOPPED! don’t do that again!

        • Participant
          Eric Broadbent on August 18, 2009 at 11:12 pm #87838

          Haha, sorry about that. I guess I should make it more clear that I am joking next time.

        • Participant
          johnstrang on August 20, 2009 at 11:22 pm #88000

          Wednesday:

          Warm up
          6×3 clean pulls
          Superset:
          5×6+6 Overhead lunges
          5×10 pull ups
          2×12 partner leg toss

          Workout:

          12x20m three point starts

        • Participant
          Eric Broadbent on August 22, 2009 at 12:15 am #88141

          turkish getups today! wahoo!

        • Participant
          johnstrang on August 23, 2009 at 3:51 am #88248

          Sorry I have been inconsistent with my journal but I have been busy. I start working next week so it might be even worse then because I basically will be busy from 9 am until 11 pm. I need to get good so I can find a sponsor! I figure I could live off 12k-15k a year.

          Thursday we did 7x1m run with 90s rest and then GS and medball circuits.
          Friday:

          Weights:
          1×26 w/40s rest Cleans
          Superset: 7×5 Squat & Bench
          3×4 Turkish get ups
          3×10 Kettle bell swings w/legs straight
          Workout:
          Warm up
          15x30m standing starts

          Today:
          At a local park there is a trail that has those fitness stations with different exercises, maybe 17 stations? This was followed by a lunge series of 14 reps on each leg.

          This week has absolutely destroyed me. Eric and I are very similar with out PB’s but he excels in the weight room and I feel better during the running. Even the GS stuff kills me. On the fitness trail today I could barely pull out two reps in a row of pull ups, but I also felt a slight drop off in my bench press yesterday too. I cannot wait for this cycle to be over because I struggle recovering from high weight room volume. I feel great running on the tempo days.

        • Participant
          johnstrang on August 24, 2009 at 10:55 am #88299

          Tried to take it really easy after Sat afternoon and really recover. My back and hip are starting to loosen up a little bit which is a good sign because I was having a good amount of pain. Took a light active recovery bicycle ride this evening. Going to look for a good chiro/massage therapist this week to try and help out some of this muscle tightness.

        • Participant
          Josh Hurlebaus on August 24, 2009 at 11:03 am #88301

          Your week looked like absolute hell man. I’d be looking for a chiro/massage too, lol.

          How much time have you spent in an ice bath? I’d be living in one!

        • Participant
          johnstrang on August 24, 2009 at 12:59 pm #88304

          haha no ice bath for me

        • Participant
          johnstrang on August 26, 2009 at 3:12 am #88392

          I am not going to post the workouts because they are basically the same until this cycle is done. I think maybe two more weeks and then its a recovery week. Yesterday I caught a huge break and only had to do 6×2 of the three step squats, I don’t think I would have been able to handle a higher number of reps. Today we maxed out our 15s on 60s off runs at 24 and I felt really strong during this. I think getting to take it a little easier in the squats made me feel great. The GS circuits destroyed me again because we got up to 16 reps.

        • Participant
          Eric Broadbent on September 3, 2009 at 3:58 am #88739

          https://men.style.com/gq/features/landing?id=content_10598
          john strang in the cyber flesh…gotta scroll through a few to get to it

        • Participant
          Chad Williams on September 3, 2009 at 4:26 am #88740

          “John is training for the Olympic trials in the decathlon. Yeah, we couldn’t tell either.”

          Man, tough crowd.

        • Participant
          johnstrang on September 3, 2009 at 1:12 pm #88773

          Haha I know, GQ writers had it in for me.

        • Participant
          Josh Hurlebaus on September 3, 2009 at 1:25 pm #88776

          Nice football ^_^

        • Participant
          johnstrang on September 9, 2009 at 2:57 am #89001

          Had a testing day today. I woke up at 5am just feeling absolutely miserable. Super fatigued and basically about how i feel after a conference championship where i do a decathlon and then 5 open events. I was pleased that I improved on some things, but I still wish I was recovering better. I think a lot of it has to do with practice then straight til work until 10 at night and I am not resting/eating/etc properly. I don’t think this trend will fade as I need to work.

          30m: 3.93
          300: 38.? I very much did not feel up to this today.

          Squat: 308lbs 140kg
          Bench: Felt like it was going to be much worse than the old one so I will do it Thursday.

          Tomorrow is a much needed day off, I plan on lying in bed until noon.

        • Participant
          johnstrang on September 12, 2009 at 3:57 am #89102

          I regret to inform anyone that reads this blog that I will be taking the rest of this year off. I am going to move back to Utah and continue training but much more moderately and increase my cross training. Since about my second outdoor meet last season I started to get really burned out and hoped it would change after taking off the summer but that was not the case. Training hard and working full time has been taking a toll on the body and I have been losing weight, not eating well/enough, and experiencing very irregular sleeping habits. I am not recovering well and just fell broken mentally and physically.

          My goals as far as the decathlon have not changed and if anything I’ve elevated them since being here. I have been blessed to have the opportunity to come here, and learned a great deal. I am in no way quitting just simply taking some time off to hopefully feel better and relight that fire I usually have. I honestly hope I regret moving away and just start itching to get back into it. I feel like if I am to wait any longer it will be too late to get back into good shape. I still plan to compete and represent HPC, but I know I will not reach the success that I would if I stayed this year. I know most people on here won’t understand or don’t think I will get back into it after taking some time off but I did something similar to this early in my college career and it was the best decision I made; I hope it will have the same result.

          Hopefully Captain Ed Eric will start up a blog so you can see the great training going on in the Athletic Lab.

        • Participant
          Nick Newman on September 12, 2009 at 4:18 am #89103

          You don’t think that getting a job in your area of study (9-5 i guess) which pays a lot more…taking 2 days off training during the week and training Sat and Sun, plus 3 other week days after work at say 6pm would be a lot better than working a low paying job 40+ hours a week and trying to train early etc etc?

        • Participant
          slowman on September 12, 2009 at 4:26 am #89105

          Im sorry to see you go, but it sounds like you have a pretty legit case of overtraining. Time off will definately help you recover. As you go, recap what you’ve done in your training, nutrition and recovery program. It’ll help you evaluate where you need to focus if you do choose to start training again. You may be surprised what a few tweaks nutritioinally and recovery methods like ice or epsom salt baths, foam rolling, supplements, etc can have on your body. Good luck to ya.

        • Participant
          johnstrang on September 12, 2009 at 4:31 am #89106

          You don’t think that getting a job in your area of study (9-5 i guess) which pays a lot more…taking 2 days off training during the week and training Sat and Sun, plus 3 other week days after work at say 6pm would be a lot better than working a low paying job 40+ hours a week and trying to train early etc etc?

          Not really, in that case I have no full days off at all, but that is something I would probably be doing upon my return from my year break. It has more to do with just the long weeks intense training and balancing life more than anything right now that I need some time away from.

        • Participant
          johnstrang on September 12, 2009 at 4:32 am #89107

          Im sorry to see you go, but it sounds like you have a pretty legit case of overtraining. Time off will definately help you recover. As you go, recap what you’ve done in your training, nutrition and recovery program. It’ll help you evaluate where you need to focus if you do choose to start training again. You may be surprised what a few tweaks nutritioinally and recovery methods like ice or epsom salt baths, foam rolling, supplements, etc can have on your body. Good luck to ya.

          Its true! I didn’t have time for a 15min nap during the day even. Something as simple as a well balanced meal that I like to prepare would have helped out a lot with the physical recovery.

        • Participant
          Nick Newman on September 12, 2009 at 5:09 am #89108

          [quote author="Nick Newman" date="1252709329"]You don’t think that getting a job in your area of study (9-5 i guess) which pays a lot more…taking 2 days off training during the week and training Sat and Sun, plus 3 other week days after work at say 6pm would be a lot better than working a low paying job 40+ hours a week and trying to train early etc etc?

          Not really, in that case I have no full days off at all, but that is something I would probably be doing upon my return from my year break. It has more to do with just the long weeks intense training and balancing life more than anything right now that I need some time away from.[/quote]

          Gotcha…

          What would your ideal set up be like? (i dont mean being a full time pro, lol, obviously that’s ideal)…

          There are many different ways training can be set up to accomodate lifes must does…

        • Participant
          Nick Newman on September 12, 2009 at 5:15 am #89109

          The reason i say that is becuase during my first year under Mike. I worked 8 hours a day plus a 2 hour commute 5 times a week. We made training much more simple that year with more 1 session days than 2 session days…We used the weekend as good sessions and had 2 days off during the week. It worked really well from a training point off view…

        • Participant
          johnstrang on September 12, 2009 at 5:20 am #89111

          Ideally…. find a sugar momma and be a stay at home dad.

          I think working part time would be the most ideal. I am not sure really, I think that would depend on the individual; if i figure it out in the next year I will be sure to let you know

        • Participant
          Nick Newman on September 12, 2009 at 5:32 am #89112

          I meant for you bro…what is ideal for YOU? How did you think it would work before you came to NC. I’m trying to you here mate because i’ve been in the same situation before…No need to get sarcastic.

        • Participant
          johnstrang on September 12, 2009 at 5:49 am #89114

          haha nick, the downfall of typing is it does not reflect how something would be verbally and not verbally displayed. I was not being sarcastic at all; sorry for the mis communication. I really don’t know what the most ideal way is. I think working part time would be best like I said above. I did not know what to expect, but I don’t think the way it is now is too far off what works, its just that it has to be worth it. Right now because I am burned out of track and intense training and just feeling terrible every morning its not worth it to me. Hopefully as the months go by it will be worth it to me again and maybe I can figure out a better way. It would also be ideal if you can just mooch off parents or something like that during these years allowing one to be able to eat right and have to only work 20hr weeks. Programs like the Home Depot used to have where athletes worked part time but paid full time are things that would have gone a long way.

        • Participant
          Nick Newman on September 12, 2009 at 5:58 am #89115

          Yeah ok my fault too…

          Just a shame, your a really talented athlete just didnt wanna see you like this…

          Is it possible for you to get a part time job? and lower all training volume as well…?

        • Participant
          Matt Norquist on September 12, 2009 at 6:13 am #89116

          Sorry to hear it, John.

          I think making the adjustment from College to the working world is always a big adjustment – especially if you are trying to maintain training load.

          I do know that lack of time is never really a factor for anyone. Everyone says it is, but a whole lot of the world puts in 60-70 hour work weeks. That leaves a lot of available time/energy between 40 hours of work and say 70 hours of availability.

          I think the bigger challenge is how to maintain mental intensity for both training and work.

          One thing to consider is looking for job options that are mostly pay for performance, so that you can still earn well without having to put in 8-5 at a desk (IE – Sales jobs, Insurance Agent, etc).

          Another I’ve seen athletes do is working college-type jobs (IE – Bar Tender, Waiter, Night Audit at Hotel, etc) where you work from say 8PM-2AM – then sleep late and have the afternoons to train. Training with quality in the evenings is somehow tougher than working at night.

          Those Home Depot, Coke, Anheuser Bush, etc – Athlete training jobs – were pretty cool, but I don’t see them coming back anytime really soon.

          Decathlon makes it more difficult – as there is so much more training load required. You might consider doing just technical work, or just working on your speed/strength/jumping – or doing it in alternating cycles – as that frees up a lot more time.

          Finally – since it looks like you are committed to taking time off – I’d suggest doing some training – but have it be just about increasing your strength capacity – so that when you do come back in 6-9 months – you come back 15 lbs heavier and a hell of a lot stronger.

          Just my $0.05 (or 0.06 :))

        • Participant
          johnstrang on September 12, 2009 at 8:45 am #89119

          Sorry to hear it, John.

          I think making the adjustment from College to the working world is always a big adjustment – especially if you are trying to maintain training load.

          I do know that lack of time is never really a factor for anyone. Everyone says it is, but a whole lot of the world puts in 60-70 hour work weeks. That leaves a lot of available time/energy between 40 hours of work and say 70 hours of availability.

          I think the bigger challenge is how to maintain mental intensity for both training and work.

          One thing to consider is looking for job options that are mostly pay for performance, so that you can still earn well without having to put in 8-5 at a desk (IE – Sales jobs, Insurance Agent, etc).

          Another I’ve seen athletes do is working college-type jobs (IE – Bar Tender, Waiter, Night Audit at Hotel, etc) where you work from say 8PM-2AM – then sleep late and have the afternoons to train. Training with quality in the evenings is somehow tougher than working at night.

          Those Home Depot, Coke, Anheuser Bush, etc – Athlete training jobs – were pretty cool, but I don’t see them coming back anytime really soon.

          Decathlon makes it more difficult – as there is so much more training load required. You might consider doing just technical work, or just working on your speed/strength/jumping – or doing it in alternating cycles – as that frees up a lot more time.

          Finally – since it looks like you are committed to taking time off – I’d suggest doing some training – but have it be just about increasing your strength capacity – so that when you do come back in 6-9 months – you come back 15 lbs heavier and a hell of a lot stronger.

          Just my $0.05 (or 0.06 :))

          You read my mind completely. I plan on still training quite a bit, especially in the weight room like you mentioned. I still want to compete a little bit this year especially at indoor nats.

          I think this will actually be really good for me; more than anything this is a mental break. I am in no way giving up on the goals that I have, I am doing what I think will be best for me in the both the short and long term.

        • Participant
          Eric Broadbent on September 22, 2009 at 3:06 am #89511

          https://www.abchomepreschool.com/PreschoolEducationBlog/2007/10/28/how-to-explain-to-preschooler-if-it-is-autumn-or-fall/

          …the difference between fall and autumn…we will do a project on it before practice so that you can better understand the differences…

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