John Evans Training log

    Posted In: Training Journals

        • Participant
          John Evans on December 16, 2015 at 6:32 pm #229735

          Hey guys, my good friend Eric Broadbent has been encouraging me to start a training log, and since I have a lot of time over break, I thought I would start recording what I have been doing. I am currently training for the multi at NMU in the UP while completing my masters degree in Sport Science. I have a pretty ?unfortunate list of injuries (FAI in my hip, 2 herniated discs, dislocated shoulders, etc…), but I try to work around them. I don’t have any short term goals, but long term I would like to score 7000 points. High school was the last time I competed, but Mike worked with me via correspondence my junior year. Senior year I had a lot of sciatic pain, and I decided I should stop training. After my internship at Athletic Lab, I decided I would start training again, and have been relatively consistent with weight room practices.

          Stats:

          Age: 22
          Weight: 178 lbs
          Height: 6′
          30m: 4.18
          SLJ: 9′ 8
          VJ: 34″
          STJ: 27′ 10″
          PC: 107kg
          Deep Squat: 140 kg
          Bench: 200 lbs

          My last track numbers are from 2011, but here are the bests:

          High Jump: 6′ 4″ (2011)
          Long Jump: 20′ 4″ (2011)
          Triple Jump: 43′ 3″ (2010)
          400m: 51.1 (2010)

          I have lots of things to work on, but I mostly want to stay healthy and keep progressing. I am currently coaching myself as a learning process, but feedback is always welcome. I’ll do my best to field all questions.

        • Participant
          John Evans on December 16, 2015 at 6:43 pm #229736

          Wednesday (12/16/15)

          Weight Room:
          PC: 4×3 working sets (155, 165, 175, 175)
          Split Squat: 4×8 @ 65lb DB
          SA Row: 4×10 @ 55 lb DB
          NHS Curl: 3×5

          Short warmup B
          Dynamic Flex
          Sprint Development: 2x20m
          PV: 6x 4 step pop-up pole push
          Fly: 3 x 25m run in w/ 10m fly
          SFS: 3 x 25, 20, 20

          Not ideal to do the weight room first, but some friends convinced me to go earlier. The weight room I am working with is by no means perfect, but it will get the job done. The hardest part is that there are no bumper plates or olympic bars, but I have been very spoiled at NMU with the WL Olympic Training Center and the S&C weight room. Dislocated my shoulder cooling down a week ago, so pressing has been difficult, but my shoulder is feeling a lot better day by day.

        • Participant
          John Evans on December 17, 2015 at 6:49 pm #229742

          Thursday (12/17/2015)

          Short WU B
          Dynamic Flex
          Sprint Development w/ lateral movements 5 or so by 40m
          Jump Circuit: 10-12 jumps 35 seconds on/off
          General Strength: pillar x 10, Marsellus x 10
          Body Building Circuits: B,D x 10-12 ea.
          PNF stretching for hip flexors and hamstrings

          Session 2
          Shot put- Arm strike dribble, Glide footwork, and full glide throws x 15 throws

          I am starting to feel pretty fatigued from the week (which isn’t necessarily a bad thing), but all in all not a bad day. I haven’t had much dedicated shot put practice, so today I just worked with my old high school coach with a 12lb shot. It feels extremely light, and I have a tendency to segment and muscle the throw. Not sure if this is because I lack some elastic properties in my core, but hopefully by the end of break I will start to get the hang of it. Ideally I would put this on Monday, but I am not summating forces well, so I don’t expect it was overly taxing. Jump circuit was a little more difficult than I had expected, but general strength was pretty chill.

        • Participant
          John Evans on December 18, 2015 at 8:46 pm #229751

          Friday (12/18/2015)

          Row 5′
          Power Clean: 4 working sets- 2×3@205, 2×2@215

          SWUB
          Dynamic Flex
          Sprint Development
          Acceleration Development: 7 x40m
          WR
          Deep Squat: 3×5 @ 245
          Speed Squat 3×3 @ 145
          Pull Up: 6×5
          DB carry: 3 x 20m ish @70 ea.

          Was able to work at a buddies place today with the cleans which was really nice. I tend to come up on the toe on my cleans and have a hard time getting under the bar, so I have just been focusing on correcting those problems. Acceleration work felt pretty decent on the hill. Worked on dragging the toe, and keeping a toe up position on the first few pushes. I still feel a little bit choppy, so next time I do accel work I’m planning to focus on “Knee to chest”.

        • Participant
          John Evans on December 20, 2015 at 11:03 pm #229754

          Saturday (12/19/2015)

          SWU
          Static Stretching
          Walking Stretches
          Sprint Development
          150, 200, 250, 150, 200 @85+% w/ 4- 4′ 30″ rest
          Ringo: 10x
          PNF stretching

          Sunday (12/20/2015)
          OFF

          It was really cold and definitely took some getting used to. I detrained a little over thanksgiving and needed a little mental refresher, so this was the first intensive tempo workout in a while. Definitely kicked my butt a little bit. Really working on getting more flexible in the hamstrings for hurdles and long jump, as they definitely limit my ability the most- more than speed at least.

        • Participant
          John Evans on December 21, 2015 at 7:25 pm #229755

          Monday (12/21/2015)

          SHWU
          Dynamic Flex
          Hurdle Mob
          Sprint Dev w/ 10m sprint off
          Accelerations: 8x35m

          Working Sets:
          PC: 2×3 @205, 2×2 @210, 1×3 @215
          Squat: 4×4@255, 260, 265, 265
          Bench Press: 4×7 Last 2 @145
          RDL: 3×4 w/ 4 sec pause @155

           

          My accelerations were okay. I didn’t feel like I was reaching Max V at 35, but there was a big tail wind which could have been why I felt like I was still picking up speed. I kept thinking about being more violent on the subsequent step without holding my breath. Always working on keeping the arms long, dragging the toe, and not casting the foot out. Cleans felt okay. I started focusing on being more powerful instead of being super technically proficient, and my peak bar speed went up by about .35m/s (1.35-1.44 m/s). I was able to maintain these bar speeds as I went up to the heaviest sets. Not sure what that means, but I try to keep in mind that my goal is to run faster and jump higher, not be an olympic weightlifter.

        • Participant
          John Evans on December 22, 2015 at 4:53 pm #229756

          Tuesday (12/23/2015)

          SHWU A
          Static Flex
          Hurdle Mob static (2×8)
          Extensive tempo: 10×35″ w/ a 1′ 35″ rest
          Extended: 40 sec on/off
          Animal walks: 15m ea.
          BB circuit: ACF x 35 seconds ea.

          I felt really good coming into today, but that was probably because the weather was so nice. My extensive tempo went really well, as I hit about 200m+ every rep. Heart rate was around 150-160 BPM after each rep. Hurdle mobility and static stretching really loosened up my hips which was very much needed. My FAI symptoms are pretty much gone when get about 3 months into training which is great. Trying to really get more flexible, so addressing static stretching for me is super important. As I have said before, my guess is that my Jav, hurdles, and LJ are probably most limited by my flexibility more than anything else, so I am glad to be working on these problem areas.

          • This reply was modified 7 years, 9 months ago by John Evans.
        • Participant
          John Evans on December 24, 2015 at 11:39 am #229758

          Wednesday (12/23/2015)

          SHWUB
          Dynamic Flex
          Sprint Dev:
          3 x 25m run in w/ 15m fly
          3x SFS (25, 25, 15)
          Discus powers x 10

          Walked forever at the mall

          Abbreviated day today as I had to get some Christmas prep done with my family. I was having a little bit of trouble maintaining mechanics at top end, as I was feeling a little bit toey on touch down. The rest was insufficient and I was really rushing, but I felt fast. I have some body building circuits, jump circuits, etc… today, so that should be interesting. HRV dropped to the lowest point in two weeks, which I am attributing to all of the walking and shopping stress from yesterday. I have a weird knot in my upper back, but my shoulder feels a lot better.

        • Participant
          John Evans on December 24, 2015 at 1:46 pm #229759

          Thursday (12/24/2015) *Christmas Eve*

          Row 5′
          Dynamic Flex
          Bar Warmup
          PC: 6×2 (155, 175, 180, 180, 180)
          Squat: 2×6 @ 250
          Speed Squat: 4×3 @ 135
          NHS curl: 3×5
          Bench Press: 5×6; last 3 @ 150
          SA Row: 4×10 @ 60 lbs

          Jump Circuit 40 seconds on/off

          I decided to get my weight room in because I won’t be able to lift heavy friday with Christmas and yesterday I missed lifting with shopping. Tomorrow I will hit accelerations and some general strength/body weight work. Really, really fatigued from shopping and very irritable.

          • This reply was modified 7 years, 9 months ago by John Evans.
        • Participant
          John Evans on December 28, 2015 at 2:01 pm #229761

          Friday (12/25/2015)
          SHWUB
          Dynamic Flex
          Sprint dev
          Hurdle Mob
          Hill sprint: 8x40m

          Saturday (12/26/2015)
          SHWUA
          Walking Stretches
          Sprint Dev
          2 x(150,200, 250)
          WR circuits: BD x 12
          General Strength: Pillar x 12, Marsellus x 12, Ringo x 5 ish

          Rough training through the holidays because of time constraints but I got the important work in.

        • Participant
          John Evans on December 29, 2015 at 3:24 am #229762

          SHWUB
          Dynamic Flex
          Sprint Dev
          Hurdle Mob
          Accelerations: 7×40
          PC: 2×3 @ 215, 4×2 220,205,215,220
          Squat: Worked up to 4×3 @ 275, 280, 280, 285
          DJ 12″: 4×4
          Pull up: 3x1o
          Bench Press: 6×5 (135, 145, 155, 160, 160, 160)
          Pause RDL: 3×4 w/ 4 sec pause @ 185

          Great day for my accelerations. I think I figured out why I have had a very difficult time accelerating, which through watching Altis sprint videos, Loren Seagrave, and some basic biomechanics analysis, I think I corrected. Basically I was bringing my knee too high, which caused me to have a high foot recovery, a lot of breaking, and a very low trajectory that I wasn’t fast enough to optimize. Correcting it just involved thinking about dragging the toe and basically not letting my knee come as high. Accelerations felt a lot better. Cleans were okay, but I missed on my second set of 220 so I jumped down and worked my way back up. Very, very happy with squats. That is the heaviest I have gone, and the last set I felt like I could have squeezed out 290 for sure. Bench is getting stronger after the shoulder injury too. Overall very pleased with today.

        • Participant
          John Evans on December 29, 2015 at 11:23 pm #229763

          Tuesday (12/29/2015)

          SHWUA
          Dynamic Flex
          Hurdle Mob: static
          Sprint Dev:
          Extensive Tempo: 10×38″ about 220m w/ 1′ 45″- 2′ rest
          Extended:45 seconds on/off
          Body building circuits: ACF x 40 seconds
          Animal walks: 20m ea.
          PNF stretching

          Starting to get pretty sore as I write this from the squats yesterday. Training tomorrow should be interesting. The extensive tempo was pretty difficult this time around, and didn’t feel nearly as good as last week. Mobility is starting to come a long a little which is promising. Body is starting to get a little bit trashed by this time in the game so hopefully I get some good sleep tonight.Unfortunately, Its been a little rough the past couple of weeks.

        • Participant
          John Evans on December 31, 2015 at 12:31 pm #229779

          SHWUB
          Dynamic Flex
          Sprint Dev
          Hurdle mob

          Flys- 3x 30m run in w/ 15m fly
          SFS- 3x 25,20,30

          PC: 7×2 @ (135, 155 , 175, 180, 180, 175, 175)
          Split Squat: 5×6 @ (65, 65, 70)
          SA Row: 5×8 @ (65, 65, 70)
          NHS: 3×5

        • Participant
          John Evans on January 2, 2016 at 11:36 am #229784

          Thursday (12/31/2015) NYE*

          SHWUA
          Dynamic
          Sprint Dev
          Jump Circuit: 45 sec on/off
          BB circuit: BD x 14
          Marsellus: x14

          Friday (1/1/2015)

          SHWUB
          Dynamic Flex
          Sprint Dev
          Acc Development: 7 x 40
          Up hill bounding: 2×20

          Holidays strike again. This time they are over with, which is nice, but I will back up at school in a week here. School should be interesting. I am a little nervous about heading back, but hopefully I can balance training and school again. Accelerations are starting to feel a lot better. My rhythm is increasing a little, and ?I have been working on “step over the ankle, over the calf, over the knee”. Every acceleration step is a little bit different so it makes sense why people work on acceleration mechanics so much. To run really fast, you have to accelerate well. I will lift heavy today and hopefully get in some conditioning. If I don’t get in running, that would suck but at the least I will get my conditioning in. Next week is a down week.

        • Participant
          John Evans on January 4, 2016 at 11:44 am #229785

          Saturday:

          WR:
          Squat: 2×7 @ 255
          Deep Squat: 3×3 @ 135
          Pull Up: 7×5
          Weighted Push up: 6×5 70, 80, 80, 80, 90, 90

          Conditioning:
          8x 180lb yolk walk 1′ on/off
          4x 25 sec max airdyne sprint

          This was a little bit of a lead in to the recovery week, mostly because I really did not feel like sprinting in the cold and a friend offered to go to his local box. Was really excited about the push ups, and the airdyne sucked.

        • Participant
          John Evans on January 4, 2016 at 6:11 pm #229786

          Monday (1/4/16)

          SWHUB
          Dynamic Flex
          Hurdle mob
          Sprint Dev.2x30m
          5x30m races

          WR:
          Warm up
          Squat Max out: 3×2, 5×1 @ 135, 185, 225, 265, 285, 305, 320,
          max: 325
          Bench Press: 4×6 135, 155, 165, 175

          Awesome day for testing squat. Very happy with my performance, as it is an 8kg PR. Hips are still sore, as is my low back.

        • Participant
          John Evans on January 7, 2016 at 12:22 pm #229787

          Tuesday: 1/5/16
          SHWU A
          Static Flex
          Sprint Development
          Wednesday: 1/6/16
          WR:
          PC: Work up to max- 135, 155, 175, 195, 205, 215, 225, 235, 245 (missed) 245 (make), 25o (missed)
          SA Row: 3×6 @ 70lbs
          Split squat: 3×6 ea. @ 155lbs
          Bench press: maxed at 205- 135, 155, 175, 185, 190, 195, 200, 205

          SHWU B
          Dynamic Flex
          Sprint Devel
          Hurdle Mob: Dynamic 2×8
          2x 15m fly w/ 30m run in
          2x SFS 25, 25, 30

          Tuesday was pretty much an off day, so that was refreshing. I have been really tight recently and I have been having a little bit of pain in my left leg with nerve pain and hip pain. Could be the laborum from squat maxing. Very happy with 245 PC, 205 BP, and 325 squat.

        • Participant
          John Evans on January 9, 2016 at 9:24 pm #229809

          Thursday: 1/7/16

          SHWUA
          Static Flex
          Sprint Development
          8x 28 sec run w/70 sec rest
          15 contacts of jump circuits
          BB Circuit: FF x 6-8
          Ringo: 30 sec on/off

          Friday: 1/8/2016

          SHWUB
          Dynamic Flex
          Sprint Development
          5x40m hill sprint
          WR
          PC: 4×2 @ 200 for last 2
          Squat: 3×8 @ 225
          Pull up max: 20

          Really great training this week. Overall, I am super pleased with how I did. Only down part was that I tweaked my hamstring on Wednesday and it was still bothering me Friday. This week has been a little hectic because I moved back into school, but I am excited to get going on my next week of training coming up here in a little bit. Still figuring out some KPIs as they relate to my performance, but hopefully that will come together. Curious to see what happened to my vertical while I trained over break, so I will be including verticals, RMSSDs, and maybe some power outputs on future logs.

        • Participant
          John Evans on January 12, 2016 at 10:32 pm #229813

          Monday (1/11/2016)

          SHWUB
          Dynamic Flex
          Hurdle Mob Dynamic 2×8
          Sprint Development
          Acceleration Development: 6x25m
          Bounding: 2x25m
          Dunking (Two feet for fun): 15mins
          WR
          Powerclean: 6×3 last 3@95kg
          Clean DL: 2×3 @115kg
          Squat: 5×6 last 3@110kg
          BP: 4×6 last 3 @70kg
          KB swing: 2×10 @50lbs

          Tuesday (1/12/2016)
          SHWB
          Static Flex
          Dynamic Flex
          Hurdle Mob Static
          Sprint Dev: Hatori 1x40m
          Extensive Tempo: 40 sec on w/ 1′ 20″ rest
          Ringo: 30sec on/off
          Squat walk series: 15m ea. except lateral
          BB circuit: KK x8
          Stiffness jumps in sand: 30 contacts 6 exercises

        • Participant
          John Evans on January 13, 2016 at 6:30 pm #229814

          Wednesday (1/13/2016) RMSSD: 133.6, VJ: 35.5″, VL: 37″

          SHWUB
          Dynamic Flex
          Hurdle Mob: Dynamic
          Sprint Dev: Bride: 2x20m
          Speed Endurance: 4xSFS (30,30,25)
          Plyometrics: 4x Box STL, Box Hurdle Hop
          Dunking: 15mins w/ 2k ball
          WR:
          Power Snatch: 3WU sets, 7×2 @ 62kg
          Lunge Jump: 4×6 @ 30lb DBs
          Weighted Pullup: 4×6 @ 15kgs
          HSPU: 3x 2-3

          Very pleasantly surprised by the increase in my vertical leap. I just tested it out of curiosity, and it went up a few inches. Could be due to a variety of things, but I’m guessing it is because of the increase in my max back squat and PC. Overall, I’m pretty sore, but excited to continue the training process.

        • Participant
          John Evans on January 15, 2016 at 11:03 am #229815

          Thursday (1/14/2016) RMSSD: 143, VJ: 33″ VL: 34″

          SHWUB
          Static Flex
          Hurdle Mob backwards: 2×8
          Sprint Development: Lateral movements 2x20m
          MB circuit: Pip x 15ea.
          WR circuit: ABCD x 15ea
          Extended: 30 sec ea.

          My body is hurting pretty good this morning, even after essentially a down day yesterday. Luckily I don’t have much planned in the way of school, so I can hang out and train a little bit later. Still really enjoying the training process and looking forward to continuing. I think today I might work on some hurdling if my body is up for it. It will probably be ugly, but I have to start somewhere. Also, I have concluded that my hips definitely don’t track normally due to the way that the femur is tracking inside of the acetabulum, and I am leaking a lot of power. Instead of complaining about this, I am going to maximize my ability by sprinting with more external rotation of the of the foot. Not ideal at all, but my foot rotates prior to pushing forward and I am waisting time in my start. I also don’t think my arm splits are ideal, but they splay out to the sides to help me balance during the start (because of my hips).

        • Participant
          John Evans on January 16, 2016 at 12:28 pm #229816

          Friday (1/15/2016) RMSSD: 118, VJ: 34.5″ VL: 36″

          SHWUB
          Dynamic Flex
          Hurdle Mob: Dynamic 2×8
          Sprint Development: Pai mei 2×8
          Acceleration Development: 6x30m
          Bounding: RRR…, LLL…, RRLL, RLRL, RRR, LLL (30 yards ea.)
          PC: work up to 3×1 @ 98kg
          Squat: 5×2 @ 118kg
          Speed Bench Press: 4×3?@ 75kg
          Hip Lift: 3×8 work up to 12okg

          Achilles and hips were bothering me a little bit today, but training went relatively well overall. I felt really crappy coming into today’s training because I was running on really slow turf, but I was surprisingly powerful considering it was Friday. Would have liked to work on hurdles, but couldn’t get access to hurdles.

        • Participant
          John Evans on January 17, 2016 at 5:51 pm #229818

          Saturday (1/17/2016)

          SHWUA
          Dynamic Flex
          Sprint Development
          2×300 w/ 7′ rest
          Full Recovery
          <span style=”line-height: 1.5;”>3×150 w/5′ rest

          Probably one of the worst workouts I have done in a long time. I had to take full recovery at the 300s because I was about to vomit and my hamstrings were on fire. I ran the 300s on slow turf in around 38 and 40 seconds. I had to take full rest before I started the 15os, because I didn’t want to cut the workout off. I needed the speed work, but I obviously didn’t get the benefit of high lactate tolerance the entire time.?</span>

        • Participant
          John Evans on January 18, 2016 at 8:57 pm #229838

          Monday (1/18/2016)

          SHWUB
          Dynamic Flex
          Spint Development: 2x 30m: Pai mei
          Acc. Dev: 3x3x30m with 1 min between reps and 5 minutes between sets
          Alt Bounding: 4x30m
          WR:
          PC: 7×2; last 4 sets @ 100kg
          Squat: 5×5; last 3 sets @ 265lbs
          1/4 rhythm squats: 2×5 @ 335lbs
          Bench: 5×5; last 3 sets @ 165lbs
          KB Swing: 3×10 @ 55lbs, 60lbs.
          SLJ: x5

        • Participant
          John Evans on January 19, 2016 at 7:20 pm #229847

          Wanted to include my vertical leaps and HRV scores the past couple of days:
          Saturday- VJ: 35.5″ VL: 36.5″ RMSSD: 163.4
          Sunday- RMSSD: 87
          Monday: RMSSD: 141.6, VJ: 35″, 37″
          Tuesday: RMSSD: 96.7, VJ: 33″, VL: 34″

          SHWUA
          Static Flex: 30 sec ea.
          Sprint Development: Hatori 2×8
          Hurdle Mob: Static backwards 2×8
          Extensive Tempo: 8x 45 seconds w/ 1′ 40″ rest
          Ringo: 35 sec on/off
          Animal Walks: 18m
          BB circuit: KK x10
          Jump circuit in sand: Stiff Avi x 25 seconds ea.

          Still really trying to develop my fitness levels on these days. Very interesting to see my power output and HRV drop considerably from Monday. Monday was definitely a difficult day in regards to speed and strength development, as the 4×2 cleans at 100kg with the accumulated heavy clean pulls and squats were killer. Today the back of my knees were killing me, which is probably indicating the popliteus is inflamed or just super sore. This could be because I was trying to direct my pushes backwards more instead of rotationally. It could have also been from the cleans, because I have been known to have a little bit of pain when I clean from the double knee bend (and rotation associated with my hip anatomy).

          Today I saw a video of Trayvon Brommell accelerating, and it was really incredible. One thing I see with elite sprinters, like trayvon brommell and Andre DeGrasse, is that they appear to allow a lot of elbow bend. Not really sure why, but its obvious when you look at the back stroke of the upper body during acceleration. I’m not saying the arms are everything, but there definitely seems to be a lot of guys who have crazy fast acceleration doing this.

        • Participant
          John Evans on January 21, 2016 at 10:46 am #229873

          (Wednesday) 1/21/2016; VJ: 35″ VL:35.5″ RMSSD:150.1

          SHWUB
          Dynamic Flex: Cole or Merril x 10
          Hurdle Mob: Dynamic 2×8
          Sprint Development: Bride 2x25m
          Speed Endurance: SFS 4x 30m, 30m, 30m
          Plyos: 4x Box SLJ, Box Hurdle Hop; 2x Box Box Hurdle Hop, 2x Box Box SLJ
          WR:
          Snatch: 8×2, Last 5 @ 66 kg
          Weighted Pullup: 5×5 Last 3 @ 17.5 kg weight
          Lunge Jumps: 3×5 ea. @ 30 lbs DBs

          Yesterday was very taxing. I didn’t feel great going into the workout, but after I warmed up I felt a little bit better. For the Sprint Float Sprints, I tried using some music as a stimulus to increase intensity, which definitely helped throughout the workout. It usually doesn’t help in my weightlifting, but for jumping and sprinting it does wonders. I kept getting lightheaded on the snatches, but I didn’t miss any lifts which was good. I get to travel this weekend with the team to a meet in Saginaw, so training should be interesting, but I think I am going to move my Friday lift to Saturday. I still want to get my squatting in, as that is a major goal of mine this training cycle. After this cycle, I plan to shift to an increased eccentric focus to increase my specific strength qualities. Plus, I know a bigger squat will help my power clean this cycle.

        • Participant
          John Evans on January 24, 2016 at 9:58 am #229918

          Thursday: 1/22/2016 RMSSD: 98.5 No jumps because of time constraints
          SHWUA
          Static Flex
          Hurdle Mob Static Backwards
          Sprint Development
          BB Circuit: ABCDx15 light
          Extended: 30 ea
          MB circuit: Pip x 15 w/16lb dynamax ball

          Friday: Traveled to track meet and met Damian Warner… That was pretty cool
          RMSSD: 178 – probably because of the anticipatory response
          SWUB
          Dynamic Flex
          Sprint Development
          Acceleration: 7×30-35m
          Bounding and Hopping: 2x35m RRLL, RLRL ea.

          Saturday: RMSSD: 118
          Barbell warmup
          PC: singles @ 70 kg, 90kg, 100kg, 105kg, 106kg, 107kg, 110kg, 112kg (PR) 115kg (miss), 115kg (miss).
          Squat: 5×2 @ 12o, 4 sets at 125kg
          Bench Press: 4×3 @ 80kg
          Hip Lift: 3×6 @ 130kg

          Sprint: 2×40 second suicide, 1x 30 second, 2×20 seconds

          A lot to update on, but meeting Damian Warner was pretty cool. Definitely acted super unprofessional, but no one knew who he was until I told them that he went to the olympics and was the number two decathlete in the world. As Mike said, I look like a 5 year old meeting santa at the mall for the first time. As for training, very happy with an expected PR in powerclean. I was feeling good and doing single anyways, so I just went for it. I traveled with the NMU women’s team this weekend, so that is how I managed to meet Warner, and had to shift lifting to Sunday. Wish I could have had a true Special Endurance day, but the runs on the court were still pretty difficult. A lot more accelerating than expected. HRVs are really off because I get ancy when I take them, so I might start taking them standing after I go to the bathroom or something. Reason for the PR in clean is probably because I gorged on carbs this week during travel, and it offset the travel stress a lot. Could have also been a little neural priming from the sprints the day before and I didn’t sprint prior to power cleaning.

        • Participant
          John Evans on January 27, 2016 at 7:24 pm #229919

          Monday: HRV- 107.6 VJ-35.5″ ?VL-37.5″
          Tuesday: HRV- 175.8 VJ- 36″ ?VL-37″
          Wednesday: HRV- 84.4- VJ-34″ ?VL-35.5″

          Monday:
          SHWUB
          Dynamic Flex
          Hurdle Mob: 2×8 dynamic
          Sprint Development: Pai Mei 2x25m
          Block Starts: 1 hr: positioning, tape drill, build ups, posture
          Alt. Bounding for length/speed: 4x30m
          WR:
          warm up and then Powerclean 8×1 @ 105kg
          Clean Deadlifts: 2×3 @ 130kg
          Squat: 5×4; last 3 @ 280lbs
          Bench: 5×4; last 3 @ 175
          KB: 3×10 @ 60lbs
          SLJ: x10

          Really happy with the 8 singles in clean. My tape drill was individualized to my stride length. I ended up being 4.5ft, 5ft, 5.5ft, 6ft for the first stride. I noticed that pushing my hips over my front foot increased the preload in my hips and allowed me to post much higher with correct posture. I hit all the tape marks if I posted high. I have some assymetry in my left leg, and I usually loose some power (probably due to nerve damage from herniated discs) but if I focus on it, it usually cleans it self up.

          Tuesday:
          SHWUA
          Static Flex for 30 seconds
          Hurdle mob: static 2×8 backwards
          Sprint development: Hatori 1x20m
          Extensive Tempo: 9×50 sec run w/ 1′ 45″ rest
          Ringo: 40 sec on/ 30 sec off
          Animal walks: 20m ea.
          Body Building Circuit: KK x 12ea. @ 60 lbs.
          Stiffness jumps in sand: 6 types by 40 contacts

          I killed the extensive tempo Tuesday, which was sweet. I started to cramp a lot because I didn’t have time to eat and I think fatigue had begun to really accumulate, but nonetheless a very good workout. The KB complex absolutely killed me. My left pec hurt pretty bad after the squats on the left side just from supporting the weight.

          Wednesday:
          SHWUB
          Dynamic Flex
          Hurdle Mob: 2×8
          Sprint Development: 2×20 Merrill
          Max V/Speed Endurance: 4x SFS (30m, 25m, 35m)
          BrickTop: 32″+36″, 4 contacts ea. (Box-SLJ, Box-Hurdle, Box-box-SLJ, box-box-Hurdle Hop
          High Jump Approach Work: 6-8 x Full Approach Jumps
          WR:
          Snatch: 10×1 @ 70kg
          Weighted Pull up: 4×4 @ 20kg
          Lunge Jumps: 4×4 ea. @ 25lbs.

          Today was a little rough because I just felt so fatigued mentally and physically from the past couple of days. I am starting to feel a lot better, but for a little while there I felt like the stress of teaching, coaching, training, classes, and regular adult life was a little much. I think I just wasn’t eating enough. High jump was fun, haha.

          I am competing Saturday at the meet at NMU in the 400, HJ, and the 60. I am a little nervous, because I don’t want to be discouraged by my times, but I think it is something that is necessary to know where I am at.

          My goals:
          -High post?start, with full extension in acceleration (no choppiness)
          -Clean top end mechanics, emphasizing vertical pushes and posture
          -HJ I would like to have an exagerated lean, tall before entering the curve, and trying not to accelerate in the curve
          -400, I just want to finish the race without vomiting.

          That’s it. I don’t want any time standards or goals, because I need to stay motivated to keep training.

        • Participant
          John Evans on January 29, 2016 at 11:43 am #229925

          Thursday: HRV: 157.9, VJ: 33.5″, VL: 36″

          SHWUA
          Static Flex B
          Hurdle Mob Backwards: 2×8
          Sprint Development: Bill 2x20m
          MB circuit: PIP 14lb. ball x 15ea.
          BB Circuit: CD x 15ea.

          With my vertical being super low, high soreness and low irritability, and the HRV being abnormally high, I believe I am pretty fatigued. That being said, I dropped volume from last week, especially with the meet this Saturday. Hopefully I can recover before Saturday, but if not, I still see the meet as training. Going to do some pre-meet type stuff today.

        • Participant
          John Evans on January 30, 2016 at 10:44 pm #229926

          Friday: HRV 158.8- VJ 33.5″, VL 35.5″
          Saturday: HRV 267.8 <—- What?! VJ 34″, VL 36″

          Friday:
          SHUWB
          Dynamic Flex
          Sprint Development
          Hurdle Hops: 6×4
          Ringo: x8

          Saturday: MEET
          Shake out in the AM, Run, dynamic flex, and build ups, rolled out

          Warmed up for HJ
          SWUB
          Dynamic Flex
          Sprint Development
          Hurdle mob
          HJ: 1.76, 1.82, 1.88, 1.91, missed 1.94
          55m: 6.92 <– Not sure if this was accurate because I got second in my heat and they said I got third based on times?
          400m: 53.0

          I am really happy with how everything went today. I feel really crappy now, but I loved getting out there and competing again

           

        • Participant
          John Evans on February 3, 2016 at 6:23 pm #229933

          Monday: RMSSD: Lying-152, VL/VJ:?33/34
          Tuesday: RMSSD: Lying-146, Standing- 63.1
          Wednesday:RMSSD: Lying-206, Standing-94.7 VJ/VL: 32.5/34

          Monday: 2/1/2016
          SHWUB
          Dynamic Flex
          Sprint Development
          Sprint tape drills- to tolerance
          PC: Work up to 95kg
          Clean DL: 3×2 @ 125kg
          Squat: Work up to 125kg

          Tuesday: Off

          Wednesday: 2/3/2016
          PC Max: hit 108kg
          Jumps
          Shot Put

          So pretty much after the meet, I am still feeling pretty crappy. I have some patellar tendinitis, dealing with a sinus infection at the moment with anti-biotics, mucinex, and some antihistamine. I think that the meds have something to do with the big drop in vertical and low power outputs, but I think it has more to do with the competition last week. The stress of that meet flared up my ankles, knees, and hips a lot. It was a super stiff surface.

        • Participant
          John Evans on February 7, 2016 at 4:16 pm #229943

          Thursday: Off
          Friday:
          SHWUB
          Dynamic
          Sprint Buildups to tolerance
          Squat estimated max: 325lbs

          Saturday:
          traveled

        • Participant
          John Evans on February 9, 2016 at 9:01 am #229945

          Okay, so my down week is over and I started another training cycle. This time I am focusing more on fast eccentric strength, while maintaining max strength through faster bar velocities and a few heavier hip movements. I think my max strength was pretty close to as high as its going to get this year, so I really want to focus on other aspects of training.

          RMSSD: 111 lying, 77 standing
          Mb toss peak power: 2600ish (14lbs dynamax)

          Monday:
          SHWUB
          Dynamic Flex
          Hurdle Mob/ Pelvic Mob
          Shot Put: 20 power throws
          Hurdles to tolerance: Well… That was aweful
          Sprints: 3x3x35, 1 long accel
          WR:
          CM Hang Cleans: 2×3@ 90kg, 1×2@ 90kg, 3×2 @ 90 kg
          Drop Squats: 4×5 @ 155
          Hurdle Hops: 3×5
          Speed Incline DB Press: 4×6 @4o, 45, 55 lbs
          Speed Pullup: 4×4
          Hip Lift: 4×4 @ 140kg
          Morpheus: x3 (This is just OHB, BTLF, etc…)

          • This reply was modified 7 years, 7 months ago by John Evans.
          • This reply was modified 7 years, 7 months ago by John Evans.
        • Participant
          John Evans on February 9, 2016 at 6:54 pm #229949

          Mb throw: 2446 w
          RMSSD: Lying 126, standing 36

          SHUWA
          Dynamic Flex
          Hurdle Mob
          10-15 short approach LJ (6 step)
          Hurdle dribbles
          Clean complex: 7x Pull to knee, pull to above the knee, PC, FS, Jerk @ 65kg
          GS circuit for time: 4′ 30″

        • Participant
          John Evans on February 16, 2016 at 8:50 am #229951

          Didn’t train as much as I would like last week because I was still banged up from the meet and last cycle, but I am going to restart this cycle this week and progress for another 2-3 weeks depending on how I feel.

          No monitoring because I needed a mental break with life being so busy.

          Monday: 2/15/16
          SHWUB
          Dynamic Flex
          Sprint Dev
          Hurdle Mob
          3x3x35 (long acceleration)- walk back recovery, 4′ between sets
          Shot put: hit a few 30ft throws from a power
          CM Hang Clean: 2×3 @ 90kg, 3×2 @ 95kg, 1×2 @ 100kg
          Lots of misses in there, sadly
          Super set:
          Drop Squat: 5×4 @ 70kg
          Hurdle Hops: 4×5
          Superset:
          Speed incline: 45, 55, 65
          Speed Pull up: 4×4 (chest to bar strict)
          Superset:
          Hip Lift: 4×4@ 150kg
          Morpheus: x2

        • Participant
          John Evans on February 16, 2016 at 7:02 pm #229953

          EDIT: Monitoring will be back tomorrow

          Tuesday:
          SHWUA
          Dynamic Flex
          Sprint development
          Ringo x 8 ea.
          SA jumps 7 steps: x 8-12
          Complex x 7 w/ 1′ rest @ 155: Pull to knee, Pull to hip, Clean, Hang clean, Front Squat, Jerk
          Yolanda x 1o for time

          • This reply was modified 7 years, 7 months ago by John Evans.
        • Participant
          John Evans on February 24, 2016 at 6:54 pm #229981

          Still not in a good routine with training facilities but I did my best to work around things. Not going to update the past week, but here is Monday through today (wednesday).

          2/22/2016-2/24/2016

          SHWUB
          Dynamic Flex
          Sprint Development
          Hurdle Mob
          Shot put
          Acceleration development: 3x3x40m
          Hang clean: 1×2 @ 80kg, 1×2 @90kg, 1×2 @ 95kg, 2×2 @ 100 kg, 2×2 @ 95kg
          Drop Squat: 5×4 @ 165
          Hurdle Hop: 5×4
          Neutral grip 1/2 Bubka: 4×4
          Speed Incline DB Press: 4×4 @ 55, 55, 65, 70
          Hip Lift: 4×4 @ 160kg
          MB throw: 2x morpheus

          WL Warmup
          Complex @ 155 till miss on the jerk failure with 1- 1′ 30″ rest
          Pull to knee, pull to hip, Power clean, Hang clean, Front squat, Jerk
          Track warm up
          Dynamic Flex
          sprint development
          SA LJ x 8

          SHWUB
          Dynamic Flex
          Sprint Development
          Hurdle Mob
          6 x Full approach Long Jump (18 step)
          4x 30m acceleration, with 20m fly
          WR:
          Hang CM Snatch: Work up to 70kg, 4×2 @ 70kg
          Step up: 5×2+2 @?110, 140, 160kg
          Weighted Pull up: 4×3 @ 25kg
          Speed Bench Press: 4×4@ 70kg, 75kg
          Drop TRDL: 4 x 4 ea. @ 50 lbs.
          stiffness jumps: 4×5

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