[Josh Hurlebaus]

Josh Hurlebaus on June 18, 2009 at 3:39 pm #15891

________________________________

Background info:

Age- 27
Weight- 180 lbs
Height- 6ft even

I live and train in Wisconsin, which creates some interesting training problems when it comes to working speed through the winter. I’m hoping that I can continue using the track at my former college, but am also looking at the possibilities of training at a closer high school’s indoor track that is actually bigger and would be easier on my body.

Track PR’s updated 02/14/11

55m- 6.27
60m- 6.73
100m- 10.54 (10.38w)
200m- 21.30 (20.97w) / Indoor 21.46 (oversized)

Training history

2003- First year of track
55m- 6.74
100m- 11.18
2004- Did nothing
2005- 3 months of unattched track, first year lifting
100m- 10.89
200m- 21.94
2006- Freshmen Year
55m- 6.44
100m- 10.84
200m- 21.74 / 22.55 indoors
2007- Soph Year (Injured for outdoors)
55m- 6.42
200m- 22.33 indoors
2008- Junior Year (missed half of outdoors with a hamstring pull)
55m- 6.37
100m- 10.81
200m- 21.47/ 21.97 indoors
2009- Senior Year (missed peak due to another hamstring issue)
55m- 6.34
100m- 10.54
200m- 21.40/ 21.91 indoors
2010- First year out of college
55m- 6.27
100m-10.38w/10.59
200m-20.97w/21.35/21.75 indoors
2011-
60m- 6.73
200mi- 21.46 (oversized), 21.73i
2012-
200mi- 21.65
200m- 21.30

Testing

[Nick Newman]

Nick Newman on June 19, 2009 at 12:54 am #85017

Excellent stuff! Excited to read your training…

Do you coach youself?

[Steve Mc]

Steve Mc on June 19, 2009 at 1:10 am #85018

Wow, under 21 seconds would be some achievement, hope your pre-season goes well!

[Jason Gosa]

Jason Gosa on June 19, 2009 at 1:25 am #85023

Josh is very detailed, disciplined and analytical in his planning and training habits, a true life student of the sport. This will be a very solid journal for those planning to follow along.
I wish you the best Hurley, can’t wait to watch you let loose again!

[Josh Hurlebaus]

Josh Hurlebaus on June 19, 2009 at 1:27 am #85024

Thanks guys. I am coaching myself this year, but that shouldn’t be too much of a problem as I have been doing my own off season work since I started college. Our conference had a rule that didn’t allow any coaches contact from September through December, although that recently changed.

I think a sub 21 200 is definitely possible, but we were under pretty heavy loads during the season because the weight of the team was placed squarely on our relay member’s shoulders for conference. Because of this we all had to do 4-5 events, with rounds in most, and the training load to prep for it was high. My head coach was a dictatorial distance coach who come conference time enters whoever he wants in the events he wants them to be in, so we have to be prepared for damn near anything. I’m going to be dropping the volume a bit and seeing where that takes me.

[Josh Hurlebaus]

Josh Hurlebaus on June 19, 2009 at 1:40 am #85025

Thanks J, I’ll be running a few meets early on around here, UW-W, Point, etc but then I think I’m going to head south for some banked tracks and 60s as much as possible.

Training since the injury happened was mainly rehab until a few weeks ago along with general fitness. For the last two weeks however I have been doing a lot of remedial type exercises, increasing flexibility, hip mobility and coordination, and body awareness. These have included hip mobility and medball circuits, along with gymnastics including cartwheels, rolls, basic breakdancing and martial arts movements, handsprings, backflips, etc.

I’ve also been remedying the lack of upper body strength that has plagued me for years simply because I detested upperbody lifting. I’ve been doing pulls, dips, and other work on olympic rings as well as playground equipment which has garnered some pretty interesting exchanges with parents who tend to either be concerned that I am an adult playing in a park to those looking for workout tips. 🙂

[davan]

davan on June 19, 2009 at 8:06 am #85045

December 19… you know the place… 2x55m…. make it a reeeeal hot winter ;).

[Josh Hurlebaus]

Josh Hurlebaus on June 19, 2009 at 9:15 am #85052

Haha, hell yeah. Give us a good chance to see where we’re at with some friendly competition eh?

[Josh Hurlebaus]

Josh Hurlebaus on July 1, 2009 at 10:09 am #85878

I had testing planned for tomorrow and Thurs, however I am jobless and got a call asking me to help with some landscaping so it looks like testing will happen saturday or sunday. Can’t turn down the money!

Because of this, todays workout became a hard upperbody and coordination day, doing mostly gymnastics. I did 2 hours worth of light tumbling passes on grass (ie backhandspring-> back tuck, cartwheel series/aerials), and did some ring and bar work plus dismounts.

Ring and bar work was muscle ups, pull ups, dips and swings. Bar work was just kips, swings and small flyaways. I don’t do any dangerous stuff because this is all either in my garage for the rings or the park for a steel high bar.

Hip flexibility and core strength is really improving from the regular use of gymnastics so far. I’m glad I put it in my summer work. Looking forward to testing but I think the numbers aren’t going to be the best. I have no idea how much the landscaping will take out of me.

[utfootball4]

utfootball4 on July 1, 2009 at 2:14 pm #85895

What types of test are you using?

[Josh Hurlebaus]

Josh Hurlebaus on July 1, 2009 at 2:24 pm #85897

vert, standing broad and triple, ohb, blf, clean and bench

once i’m further into my gpp I’ll test 30m times as well

[Josh Hurlebaus]

Josh Hurlebaus on July 2, 2009 at 2:44 pm #85923

Landscaping work didn’t take too much out of me today. Rebuilt a retaining wall and then weeded and put down mulch. It was cloudy all day and only like 55 degrees so I feel pretty good right now.

Tomorrow I am going to do a light shake out and flexibility routine, and then maybe a light jump circuit or something to prep for testing. As long as I feel well I am going to test on Friday.

[Josh Hurlebaus]

Josh Hurlebaus on July 3, 2009 at 1:44 pm #85957

Today’s shake out was a light game of tennis, some flexibility work and then a random pick up soccer game with some 40 yr old at the park named Azziz. He played in his business clothes and shoes and was actually pretty good.

Testing is tomorrow and I feel great, so hopefully the weather is good.

[Josh Hurlebaus]

Josh Hurlebaus on July 4, 2009 at 12:39 pm #85974

Testing day was today and I’m a bit bummed at the results, even though they are what I was expecting. I had to test early this morning because I ended up having a lot to do today, so I was tired. I also haven’t done much lifting aside from body weight stuff since my injury, except for some strength work after for rehab. That being said, my test numbers suffered from the lack of power work, but that doesn’t matter to me as its my first test and there are many more to come in the following months.

Enough excuses, here are the results. Tests were done on grass in shoes, not spikes, with a friend doing the marking.

Standing Broad- 9′ 10-1/2″

Standing 3x broad- 32′ 1″
– I did this because the lawn wasn’t quite smooth enough for me to be comfortably triple jumping without worrying about blowing out an ankle.

Vert Jump- 33 1/2″
-done by full reach up (yes I extended and leaned for most height on the initial measurement) Reach was 93 1/2″, mark was 127″

OHB- 44′ 3″
-this one is a bit sketchy because I didn’t have a shotput. Instead I found a large rock that weighed 16.4 lbs and used that. Regardless, I will continue to use that for my tests so the results will still be comparable vs each other.

BLF- 42′ 7″

How close should the BLF and OHB be? I would have imagined that the OHB would have been a bit further.

I didn’t get a chance to test weights today due to time constraints. Those will have to wait until the next test in 4 weeks. I don’t want to test tomorrow when I start my workouts on Monday.

[johnstrang]

johnstrang on July 4, 2009 at 2:00 pm #85976

I think its funnier that you found out the weight of the rock than you actually using one, but good improv! Having your OHB being the longer distance is usually the norm.

[Nick Newman]

Nick Newman on July 4, 2009 at 2:02 pm #85977

Man i hate imperial measurments…lol…good job though

[Josh Hurlebaus]

Josh Hurlebaus on July 4, 2009 at 2:09 pm #85978

Thanks guys. I knew the OHB was usually the longer of the two, but I thought it would be more than a .5m difference. Also, I don’t usually use imperial either when measuring this stuff, but my buddy was doing the measuring and marking today.

[davan]

davan on July 4, 2009 at 2:37 pm #85979

Really surprised by the throws given your sprint times and jumps. Most people around your speed I have seen throw much further, even when having significantly weaker jumps (and probably lifts as well).

[Josh Hurlebaus]

Josh Hurlebaus on July 4, 2009 at 2:49 pm #85980

Yeah, I’m a bit put off by the throws as well. I wonder if having to toss a boulder rather than a shot has something to do with it. Its not a particularly dense rock and is the size of a small watermelon

[davan]

davan on July 4, 2009 at 3:40 pm #85982

I’m sure that has an effect depending on grip, but we’re talking a good 3+m shorter than most people around your numbers, I’d imagine. Interested to see the lifts though. How is the hamstring?

[Josh Hurlebaus]

Josh Hurlebaus on July 4, 2009 at 3:48 pm #85984

The hamstring feels great. No pain, twinges, soreness, etc. Flexibility and strength throughout the range of motion is back to how it was pre injury as well. I really think that the lack of lifting hurt my test results alot. My broad jump was a solid half foot off of normal as well. I haven’t lifted except for body weight or rehab stuff since the beginning of May.

[Jason Gosa]

Jason Gosa on July 7, 2009 at 2:06 am #86057

When you test the throws again later on, test with a shot and your rock to compare the two head to head, might put your mind at ease regarding the past results and offer some interesting new results to contrast.

[Josh Hurlebaus]

Josh Hurlebaus on July 7, 2009 at 4:08 am #86061

Started the first phase of training today, everything went well and I feel pretty good, but I can tell I’ll be a bit sore tomorrow. After not having lifted for quite a few weeks, I dropped the weights considerably for the first week. I didn’t want to ruin the week of workouts by having the “first day squatting” syndrome, where I can barely walk for a few days after.

Warmup– 4x100m strides, hurdle mobility, dynamic flexibility work, a few sprint drills and then 3 accels.

Workout– 3x4x20m hill sprints, 60 sec/5-7min recovery for reps/sets

– I’m doing a hill program that I found two years ago that I feel works well for both accel and building work capacity early on. Also, I have three shaded hills around my house that are long enough and of varying degrees of slope that allow me to progress well.

Lifting–
Powercleans 2×5 @ 165
Hang cleans 2×5 @ 165
Squats (atg) 8×4 @ 175
Glute/ham raise 2×10 w/12lb medball

Like I said, I kept the lifting volume and weights a bit under what it probably should be had I not taken so much time off. I want to re-acclimate myself to high intensity sprint raining so I’m taking it easy.

The program I am using for squats is the density hypertrophy model found in the classics section, with rests bumped up to 30-45 seconds. Along with the hill sprints, I’ve found that they really help create a solid foundation for later on in the offseason.

Shot throws (boulders, in my case)
4x each, Overhead spike throw, forward chest pass from squat, BLF, OHB

All in all a good day of training. The first 8 weeks of my program have me increasing volume every week, except for weeks 4 and 8 which are low vol testing/recovery weeks.

[Josh Hurlebaus]

Josh Hurlebaus on July 7, 2009 at 4:09 am #86062

When you test the throws again later on, test with a shot and your rock to compare the two head to head, might put your mind at ease regarding the past results and offer some interesting new results to contrast.

Thats a good idea. I need to find myself a shot, however. I don’t know when the next time I’ll be at Carroll is after this week though since my summer course ends on Thur.

[Josh Hurlebaus]

Josh Hurlebaus on July 8, 2009 at 10:34 am #86096

Todays workout mainly revolved around soccer. I biked about 15 min to a pitch and did a few drills and flexibility exercises. After about 15 min of passing and light shooting a friend and I did 7x3x full length pass-pass-pass-shoot drills. You both stride down the field and get about 3 passes off before you shoot. Rest is the time it takes you to get the ball from the net. After 3 times we rested for a few minutes and did it again. Pretty good workout!

I’ve got upper body lifting tonight when I get home. I’m a bit sore from yesterday but feel pretty good.

[Josh Hurlebaus]

Josh Hurlebaus on July 14, 2009 at 7:23 am #86339

Alright… I didn’t post the rest of last weeks workouts because I finished the retaining wall project I had been working on. We moved a few tons of stone and then also put in a staircase down a hill, so I was spent after that for a few days. As such I decided to just start over and repeat what should have been done last week. I upped the weight in the lifts a bit.

Warmup– 4x100m strides, hurdle mobility, dynamic flexibility work, a few sprint drills and then 3 accels.

Workout– 3x4x20m hill sprints, 60 sec/5-7min recovery for reps/sets

Lifting–
Powercleans 4×5 @ 175
Squats (atg) 8×4 @ 185
Glute/ham raise 3×10 w/25lb plate

Shot throws (boulders, in my case)
4x each, Overhead spike throw, forward chest pass from squat, BLF, OHB

Everything felt great and I’m looking forward to playing some soccer and doing some longer strides tomorrow and some upper body work

[Josh Hurlebaus]

Josh Hurlebaus on July 16, 2009 at 10:42 am #86416

Tuesdays workout was strides and some soccer. It wasn’t intense at all, just a good recovery day.

Todays workout

Warm up
Bodyweight Series twice through ( 10x pushups> squats> pullups> lunges)
Light static stretching
Dynamic flexibility and hip mobility
Sprint drills

Workout
Medball Series – 8x OH Spike, L&R shots, chest pass, blf, ohb
Hill skips and bounds- 2×4 contacts each foot- skip for distance, skip for height, continuous broad jumps, alt leg bounds

Lifting

Pushup/Pull up sets. 3x 15 pushups, 30 sec rest, 10 pull ups, 1:30 rest

[Matt Norquist]

Matt Norquist on July 16, 2009 at 1:55 pm #86421

Josh –

On those recovery days – for the BW circuits….

One suggestion – Either do max reps for a period of time – ie – 30′ push-ups, 30′ pullups, or else reps till failure.

For a guy as strong and quick as you are, the stuff you did today has almost zero utility.

Realize today was recovery, but if you are going to do low intensity resistance training, is much better to give it a little volume.

[Josh Hurlebaus]

Josh Hurlebaus on July 16, 2009 at 2:06 pm #86422

Which BW series? The one I listed was for the warmup.

The pushup/pullup sets were resisted with a 20lb weighted vest. I hate lifting weights for upper body so I do as much as I can with rings/paralletes (to go deeper) for my lifts.

[Matt Norquist]

Matt Norquist on July 16, 2009 at 2:09 pm #86423

Which BW series? The one I listed was for the warmup.

The pushup/pullup sets were resisted with a 20lb weighted vest. I hate lifting weights for upper body so I do as much as I can with rings/paralletes (to go deeper) for my lifts.

I’m talking about the “push-up pullup series” under the title “Lifting”.

Even with 20 lb vest, is not a great workout – even for recovery days. My point is, try doing reps for a timed set, vs. a certain (easy) number of reps.

[Josh Hurlebaus]

Josh Hurlebaus on July 18, 2009 at 6:35 am #86471

My Mondays and Fridays running workouts are the same for the coming weeks, with each week adding distance per rep and increasing recovery time slightly.

Lifting switches the atg squats and GHRs with parallel squats and RDLs. The RDLs will gradually go from the 2×12 to 3-4×8-10 throughout the next 7 weeks.

Warmup– 4x100m strides, hurdle mobility, dynamic flexibility work, a few sprint drills and then 3 accels.

Workout– 3x4x20m hill sprints, 60 sec/5-7min recovery for reps/sets

Lifting–
Powercleans 2×5 @ 175
Hang Cleans 2×5 @ 175
Squats 8×4 @ 225
RDLs 2×12 @ 175

Shot throws
4x each, Overhead spike throw, forward chest pass from squat, BLF, OHB

Overall I feel really good, although tired as hell. The parallel squats took more out of me than the atg squats did this week. I know i used higher weight for the parallel squats but I figured the increased depth of the atg would make me feel it more than these do.

[Nick Newman]

Nick Newman on July 18, 2009 at 7:41 am #86476

Josh –

On those recovery days – for the BW circuits….

One suggestion – Either do max reps for a period of time – ie – 30′ push-ups, 30′ pullups, or else reps till failure.

For a guy as strong and quick as you are, the stuff you did today has almost zero utility.

Realize today was recovery, but if you are going to do low intensity resistance training, is much better to give it a little volume.

I disagree…

I think that workout is perfect in contrast with his other days…It actually looks very similar to what i did most tuesday as a recovery session…

[davan]

davan on July 18, 2009 at 10:13 am #86483

My Mondays and Fridays running workouts are the same for the coming weeks, with each week adding distance per rep and increasing recovery time slightly.

Lifting switches the atg squats and GHRs with parallel squats and RDLs. The RDLs will gradually go from the 2×12 to 3-4×8-10 throughout the next 7 weeks.

[b]Warmup[/b]– 4x100m strides, hurdle mobility, dynamic flexibility work, a few sprint drills and then 3 accels.

[b]Workout[/b]– 3x4x20m hill sprints, 60 sec/5-7min recovery for reps/sets

[b]Lifting[/b]–
Powercleans 2×5 @ 175
Hang Cleans 2×5 @ 175
Squats 8×4 @ 225
RDLs 2×12 @ 175

[b]Shot throws[/b]
4x each, Overhead spike throw, forward chest pass from squat, BLF, OHB

Overall I feel really good, although tired as hell. The parallel squats took more out of me than the atg squats did this week. I know i used higher weight for the parallel squats but I figured the increased depth of the atg would make me feel it more than these do.

Training is looking great. Keep up the good work.

[Josh Hurlebaus]

Josh Hurlebaus on July 18, 2009 at 12:27 pm #86488

Thanks, it feels good to be sprinting again. How’s your training been going?

[davan]

davan on July 18, 2009 at 1:51 pm #86491

I had a bunch of PR level workouts and tonight, after a long accel workout, did 8x3x155lbs on powersnatch, 60-90 seconds rest. Things are going well and I am finally getting consistent therapy (massage twice a week, 60-90 minutes each session on top of the foam rolling and such that I do), so I think that is playing a big part.

[Josh Hurlebaus]

Josh Hurlebaus on July 18, 2009 at 2:10 pm #86493

Good to hear that you are getting some good regular therapy. Once I get a steady income I’ll be doing the same, but in the mean time I’ve been using some of the stuff Mortac sent me for some self myofascial release.

[Josh Hurlebaus]

Josh Hurlebaus on July 20, 2009 at 7:51 am #86516

Today was pool work but I didn’t have time to do my upper body lifting so I’m going to have to do it in an hour or so.

Pool work this morning was a few laps in the warm therapy pool (95 degrees) followed by some resisted (from the water) dynamic flexibility work. Then I switched the the lap pool and did aqua jogging, sprint drills and some tai chi pushing water movements. It felt really good and the soreness in my legs is noticeably less tonight.

[Josh Hurlebaus]

Josh Hurlebaus on July 20, 2009 at 9:49 am #86519

Just finished the upperbody workout. I did a “playground” series at a school nearby.

20 seconds of each 3x through, 2-3 min rest after each time through

muscle ups
handstand pushups
pullups
dips
rows ( I use monkey bars and just anchor my feet on them )

I didn’t count reps but I’m pretty beat. The muscle ups are cheated a bit, however. The bar I use is only 7 1/2′ off the ground so my tip toes end up touching on a few.

[Josh Hurlebaus]

Josh Hurlebaus on July 21, 2009 at 9:59 am #86538

Ooof… I feel like a train hit me today. I slept like crap and was tight and lethargic all day. I ended up dropping some volume today because of how crappy I felt. Hung out with some sick people this weekend so I hope I’m not catching something.

Warmup– 4x100m strides, hurdle mobility, dynamic flexibility work, a few sprint drills and then 2 accels.

Workout– 2x4x30m, 2x30m (300m total) hill sprints, 90 sec/7min recovery for reps/sets
-knocked two reps off the final set

Lifting–
Powercleans 3×5 @ 185
Squats 6×4 @ 185

Knocked last set of squats and final leg lift off. Didn’t do shot throws either. I couldn’t get my heart rate down in between sets so I called it a day. First time in awhile this has happened to me training, and the last time was right before I got sick so I think I’m gonna feel like hell in the next few days.

[Josh Hurlebaus]

Josh Hurlebaus on July 21, 2009 at 10:44 am #86539

Just took an ice bath, hopefully my legs feel better tomorrow.

[Nick Newman]

Nick Newman on July 21, 2009 at 2:14 pm #86543

Hey Josh,

Can you tell me the role of rebound depth jumps in your training plan throughout the season. How/when/why/what do you use for them…

Thanks

[Josh Hurlebaus]

Josh Hurlebaus on July 21, 2009 at 3:11 pm #86545

How: From various heights of 1-2 feet depending on how I feel/ how prepared I am. I will sometimes have a few in a row, set low > high > low >high, etc, where I drop off the low box, land, jump and land on the higher box. Sometimes I will just have one box with a hurdle in front of it, so after I drop off I do a hurdle hop to also work hip flexion.

When: I won’t be using rebound depth jumps for awhile, most likely not until the second 4 week cycle of my MaxV phase. I’ll use them to help keep gains coming later in the season for elastic strength and top speed without having the higher energy cost of doing more flying sprints or other similar max V work. Since my second cycle will begin incorporating more speed endurance I will need to maintain training vol without overworking the CNS, and I think these work well for that. When I use them in a workout will depend on what I have for the day, but they will certainly be after sprint work. Sometimes I will incorporate them into my lifting, complexing them with squats or RDLs. Some days might find that I do sets of bounds and plyos after the lifting is done to end my day on something explosive.

Why: While I use a whole battery of plyo and bounding drills throughout my training, the ones I use are dependent on the focus for the current cycle I’m in. For example, since I am in early GPP right now I will do most of my bounding up a slight hill helping me focus on power throughout full extension. As the cycles progress they will switch to compliment the focus for the current micro the best I can get them to.

[Josh Hurlebaus]

Josh Hurlebaus on July 22, 2009 at 6:54 am #86562

Today’s workout was my designated “have fun” day, which consisted of a bunch of soccer. We played on a short field, 75m in length and did 8×3 full length strides with passing and a shot on goal, then a brief rest. My nose has been runny and stuffy so I think I am getting a cold, which could explain my poor performance yesterday (hopefully).

On the plus side I ate about a half pound of wild mulberries and blackberries after the workout. I love foraging for the wild fruit that grows along the river by my house.

[Josh Hurlebaus]

Josh Hurlebaus on July 25, 2009 at 5:13 am #86744

Tweaked my quad a little bit on tuesday but it feels great now. Because of that skipped the bounding and jumps session on Wed. Instead I carried over some of the more specific work to today and lowered the vol on the hill sprints.

Weds workout was swimming and pool work for the quad plus an upper body circuit.

Thurs workout was 8×3 100m strides, 1 min between each rep, 3 between each set.

Todays workout (final workout of week 2 of 8 for this cycle)

Warmup– 4x100m strides, hurdle mobility, dynamic flexibility work, a few sprint drills and then 3 accels.

Workout–
2x30m skips for distance up hill
3x alt leg bounding, 3 contacts each leg up hill

2x4x30m hill sprints, 90 sec/7min recovery

Lifting–
Powercleans 2×5 @ 185
Hang cleans 2×5 @ 185
Squats (parallel) 7×4 @ 245
RDLs 2×12 @175, 1×10 @ 175

Shot throws
4x each, Overhead spike throw, forward chest pass from squat, BLF, OHB

I feel great and the quad didn’t give me any pain during the workout so it wasn’t anything serious.

[Josh Hurlebaus]

Josh Hurlebaus on July 28, 2009 at 5:01 am #86834

Yesterdays workout was some light bike circuit work. 1 min hard 2 min light. Did that 10 times for 30 min total, then upper body lifting (3×10 of bench, rows and weighted dips)

Todays workout

Warmup– 4x100m strides, hurdle mobility, some static flex work (very light), dynamic flexibility work, a few sprint drills and then 2 accels.

Workout–
2x6x30m hill sprints, 2 min/ 10min recovery
1x3x30m hill sprints (
-The incline of the hill dropped again and I’m feeling good speed right now. This is my high volume week before testing next week thur and fri.

Lifting–
Powercleans 1×5 @ 195
Hang cleans 3×5 @ 195
Squats (atg) 6×4 @ 205 (40sec rest)
GHR 2×10 (hamstring felt odd beginning the 3rd set so I dropped it)

Shot throws
4x each, Overhead spike throw, forward chest pass from squat, BLF, OHB

I’m feeling really fast and explosive right now. I’m really looking forward to testing next week.

[Josh Hurlebaus]

Josh Hurlebaus on July 30, 2009 at 5:19 am #86924

Yesterdays workout

Warmup
10min bike ride, light stretching, general bodyweight circuit, 4 strides

Auxiliary work
crab walks, duck walks, squat walks, inchworms, spidermans, cartwheels

Workout
Soccer- loosened up for a few min with a few passing and shooting drills then did 8x3x100m (4 downfield passes and a shot, rest 30 sec, repeat. Rest 3 min between sets)

Todays workout

Warmup– Mobility jog routine (yes I’ve stolen a lot of the warmup stuff from Shaver), static and dynamic flex, sprint drills

Workout–
Jump circuit- Ankle pogo, rocket jumps, tuck jumps, straddle jumps, split jumps, donkey jumps, ski jumps

Bounding/Skipping circuit (uphill) – Skips for distance, skips for height, alt leg bounding, repeating broad jump

Lifting–
Muscle ups 4×5
Weighted pullups 8×4 (25 sec rest)
Pushups/Hanging leg lift super set 3x 20/10

Felt really good on the bounding and skips today. Good amount of explosion and elastic strength. I’m putting a much larger focus on it this year, starting off with using jump circuits as a main elastic workout early on and progressing to using it as a recovery day later in the progression.
I’ve put a higher emphasis on the auxiliary work (duck walks, etc) as well for my GPP. I want to strengthen the tendons and ligaments as much as possible before I start ramping up the intensity of the elastic work (around 5 weeks from now)

[Josh Hurlebaus]

Josh Hurlebaus on August 1, 2009 at 5:59 am #87009

Yesterday was an off day which consisted of just a light warm up and some stretching.

Todays workout

Warmup– 4x100m strides, hurdle mobility, dynamic flexibility work, a few sprint drills and then 2 accels.

Workout– hill sprints, 2 min/ 10min recovery
6x30m
5x30m
3x30m

Lifting–
Powercleans 4×5 @ 215
Squats (parallel) 6×4 @ 265 (40sec rest)
RDLs 3×10 @ 205

Shot throws
3x each, Overhead spike throw, forward chest pass from squat, BLF, OHB

Felt a bit flat today so I knocked off a little volume from the hill sprints. Weights felt good. I test next week and then the %’s for the lifting will adapt accordingly.

Really can’t wait to see how the tests go, I think I am going to put up some good numbers.

[Josh Hurlebaus]

Josh Hurlebaus on August 2, 2009 at 7:30 am #87060

Light workout today. Feeling a bit spent from yesterday.

Warmup

Light bike ride, 2x body weight circuit (squats, pushups, lunges, pull ups and waist twists)

Workout

30 min bike ride: 1 min hard, 2 min light

Lifting

Bench 8×4 @ 145 w/25 sec rest
3×12 DB rows @ 55
3×12 weighted dips

Finished up with some flexibility work.

I’m pretty beat, I think a nap is in order.

[Josh Hurlebaus]

Josh Hurlebaus on August 5, 2009 at 5:58 am #87143

This week is hectic with family stuff and interviews. Good thing it is a testing week!

Yesterday was 2x4x100m strides along with some general strength/flexbility work.

Today was a light jump circuit and 2×2 powercleans @ 255

I don’t know if I’ll be able to test on Thur so I may have to get it in tomorrow. I didn’t want to do enough today to screw up the testing if I do have to do it tomorrow, however I didn’t want to do nothing in case I had to do it on Thurs.

I feel great however and think tomorrow will be a good day for testing

[Josh Hurlebaus]

Josh Hurlebaus on August 5, 2009 at 9:47 am #87153

Question for the brains here at ET. When testing 30m times, is it usually done from a 3 point or out of blocks?

Also are jump tests typically done in spikes? I’m trying to decide if I should use spikes or not because for my first round of tests I didn’t.

[Josh Hurlebaus]

Josh Hurlebaus on August 6, 2009 at 4:43 am #87193

Day one of testing: Measurements were taken by my coach with measuring tape and a marking stick.

Standing Broad

1st test- 9′ 10-1/4″
This test- 11′ 4-1/2″

1′ 6-1/4″ improvement

– I had a monstrous jump for my best today. The other jump today was 10′ 7-1/2″ as well, so this was feeling pretty damn good. The wind was still to a very slight headwind.

3x Broad
1st test- 32′ 1″
This test- 33′ 1/2

11-1/2″ improvement

– The wind decided to start blowing into a stronger headwind for this test, but still probably less than 1m/s. This test is awkward and I think I may drop it in favor of standing triple jump. I haven’t been doing too much elastic work, mainly jump circuits and some uphill work, but I would have liked to see this improve a bit more than it did.

Between the Legs Forward shot throw
1st test- 42′ 7″
This test- 46′ 8″

4′ 1″ improvement

– Using a real shot rather than a rock that is as heavy as a shot made a bit of improvement grip wise, but I think the biggest difference is because I have a few weeks of lifting behind me right now, as opposed to just general strength work before my first test.

Over the Head Back shot throw
1st test- 44′ 3″
This test- 48′ 11″

4′ 8″ improvement

– This test felt like crap EVERY throw. I was either losing my grip or launching it at horrid angles. I had two decent throws of 48ft or farther, and the rest were barely scraping 40 from sheer stupidity on my part.

Overall I am pleased with the first day of testing. I am DAMN happy with my standing broad jump as well. Up until the last testing I had never been below 10 ft in a standing broad jump since early high school. Damn glad to see that mark get destroyed.

[Danny Tutskey]

Danny Tutskey on August 6, 2009 at 5:11 am #87195

Question for the brains here at ET. When testing 30m times, is it usually done from a 3 point or out of blocks?

Also are jump tests typically done in spikes? I’m trying to decide if I should use spikes or not because for my first round of tests I didn’t.

I’ve always done a 30m test from a 3 point start. It was the same way when I was bobsledding and doing skeleton. Jumps, were done in trainers. Some go into a long jump pit to make it easier for measurements. Just my thoughts.

[Josh Hurlebaus]

Josh Hurlebaus on August 6, 2009 at 5:20 am #87196

I did them into the pit today, it did make it alot easier to mark.

I also scratched the 30m tests because my training partner didnt show up so I wasn’t going to have anyone to film and work the timing gates. I ran into Jason and he helped me out though so I guess I should have brought them just in case, haha.

[mortac8]

mortac8 on August 6, 2009 at 6:10 am #87199

holy hell, what have you been doing? over a foot improvement in SLJ? 33′ in standing 3broad?

this is an indication of dominant potential. i have always been amused at the ability/efficiency of some athletes to excel at the most basic tests or drills. i could train for SLJ exclusively for 5 years and not hit 11′.

[dan1990]

dan1990 on August 6, 2009 at 6:21 am #87200

Nice results on the testing..was the SLJ and 3 consective Broad into sand or on the track?
Were they PR’s? Good luck for your season!

[Josh Hurlebaus]

Josh Hurlebaus on August 6, 2009 at 6:27 am #87201

” date=”1249519250″]holy hell, what have you been doing? over a foot improvement in SLJ? 33′ in standing 3broad?

this is an indication of dominant potential. i have always been amused at the ability/efficiency of some athletes to excel at the most basic tests or drills. i could train for SLJ exclusively for 5 years and not hit 11′.

The first round of tests weren’t the best indicator of my ability, as I was coming off of my hamstring injury and had only done general strength work. Now that I have some good training behind me the last few weeks I feel this was a better indicator.

That being said, this is the first time I’ve ever SLJ’d over 11. I have always been over 10 for as long as I can remember, but today just felt perfect.

3broad test was from the 28ft TJ board and on all three I was landing 4-5 feet into the pit. 32-4, 32-10 and then 33

On both I was landing on my feet as well, so I wasn’t landing like a long jumper trying to gain distance, etc.

[Josh Hurlebaus]

Josh Hurlebaus on August 6, 2009 at 6:39 am #87202

Also, I have nothing to compare 3broad to. Does anyone have any tables or controls on whats good/great?

[rj24]

rj24 on August 6, 2009 at 6:56 am #87203

If you don’t have a problem with using the metric system, there’s this from over at CF.com.

https://www.charliefrancis.com/community/attachment.php?attachmentid=1412&d=1249272741

[Nick Newman]

Nick Newman on August 6, 2009 at 7:02 am #87205

3.45m SLJ…

I’ve done 5broad jumps and have lots of data on that…

3broad, all i know is what you jumped is the same as Nathan Douglas best and he triple jumped 17.6x

[Josh Hurlebaus]

Josh Hurlebaus on August 6, 2009 at 7:03 am #87206

Thanks, RJ. I saw James Smith post that, but I wasn’t sure how accurate it was because the 30m times are pretty ridiculous unless they are talking about flying 30, which then are horribly slow.

However, looking at the table its pretty clear that my OHB is fairly lackluster still. Maybe I’ll wear some WR gloves next time for some better grip, lol.

[Josh Hurlebaus]

Josh Hurlebaus on August 6, 2009 at 7:12 am #87207

3.45m SLJ…

I’ve done 5broad jumps and have lots of data on that…

3broad, all i know is what you jumped is the same as Nathan Douglas best and he triple jumped 17.6x

Maybe I should up it to a 5 broad next time.

I bet Nathan Douglas has a lot better single leg strength and power though 🙂

[Nick Newman]

Nick Newman on August 6, 2009 at 8:06 am #87210

You are much faster than him though…

He is very springy and that’s about it…he best LJ is 7.40m. You don’t need to be fast to be a world class triple jumper, that’s for sure…

[johnstrang]

johnstrang on August 6, 2009 at 9:44 am #87215

Thats a hell of a slj. Don’t worry so much about the distance of your throws because you improved by quite a bit so even if you are doing it a little wrong at least you know your training has been going really well.

[Josh Hurlebaus]

Josh Hurlebaus on August 8, 2009 at 6:38 am #87303

Thanks John, I saw some other tables in some books and realize now that I guess it is pretty good, haha.

Didn’t get to do my lifting testing this morning. Storms/rain came in and brought with it a wicked migraine this morning so I spent it in a daze. I get migraines once every few months and they don’t go away unless I throw up or take a lot of headache meds and pass out, so I fell back asleep and woke up around noon without it.

I should be able to get it in tonight.

[Josh Hurlebaus]

Josh Hurlebaus on August 10, 2009 at 1:58 am #87351

Testing on Fri went rather blah for lifting but whatever.

PC-265
I had 2x2x255 earlier in the week and it felt a hell of alot easier than this did
Squat- 385
This is down as well from all time max but definitely higher than my typical at this point of the year
Bench- 235
Everyone who knows me knows how weak I am upperbody compared to lower. I actually surprised myself by hitting my all time max without having done any max strength work yet.

[Josh Hurlebaus]

Josh Hurlebaus on August 10, 2009 at 2:04 am #87352

Todays workout- AM session

Warmup– light bike ride, some sprint drills (focusing on a bouncy and light feeling), hurdle mobility, dynamic flexibility work, a few more sprint drills (focusing more on form and quickness) and then 2 accels.

Workout– hill sprints, 3 min/ 10min recovery
4x40m
3x40m

Hill Jumps–
2x skips for distance (6 contacts total each rep)
2x alt leg bounds (8 contacts total each rep)
2x continuous broad jumps (5 each rep)
38 contacts total

I felt really good this morning. Really powerful.

For the next 4 weeks I’ll be having my hi-int days on sun, tues, thur. Its simply going to be easier on my schedule and will allow me to not have to squeeze in a workout on Saturdays when my fiancee would rather be out doing something.

[Josh Hurlebaus]

Josh Hurlebaus on August 10, 2009 at 11:31 am #87388

PM session

Lifting–
Hangcleans 4×4 @ 215
Squats (atg) 6×4 @ 205 (40sec rest)
RDLs 3×8 @ 205

Shot throws
6x Overhead spike
4x single jump BLF
6x overhead spike
4x single jump OHB

I’m really tired tonight after this. Today was spent cooped up inside most of the day and I ended up falling asleep for around an hour at about 3pm. I’ve been groggy ever since.

[Nick Newman]

Nick Newman on August 10, 2009 at 1:08 pm #87390

So you did all that sprinting and bounding yesterday and the lifting today?

[Josh Hurlebaus]

Josh Hurlebaus on August 10, 2009 at 1:36 pm #87391

No, that was all today. Sprinting and bounding today at 930am, and lifting tonight at 630ish.

[Josh Hurlebaus]

Josh Hurlebaus on August 12, 2009 at 5:18 am #87427

Yesterdays workout

Warmup
10min bike ride, light static stretching, general bodyweight circuit, hip circuit

Auxiliary work
10m each x2: crab walks, swipe walks, duck walks, squat walks, inchworms, spidermans
cartwheels- 5 on each side x2

Workout
Soccer- 6x3x100m (4 downfield passes and a shot, rest 30 sec, repeat. Rest 3 min between sets)

—————————–

Todays workout: AM session

Warmup– Mobility jog routine, static and dynamic flex, sprint drills

Workout–
Medball circuit- Overhead spike, L&R shot throws, L&R twisting partner throws, BLF, OHB (56 throws total)

Jump circuit 10each twice through- forward and back line jumps, side to side line jumps, rocket jumps, tuck jumps, toe touch jumps, hurdle jumps, donkey jumps

Lifting is tonight still. I felt a little dead on the medball work but during the jump circuit I felt light and springy.

[Josh Hurlebaus]

Josh Hurlebaus on August 14, 2009 at 6:49 am #87536

Todays workout

Warmup– 4 strides,, hurdle mobility, hip series, sprint drills and then 2 accels.

Workout– hill sprints, 3 min/ 10min recovery
4x40m
3x40m

Hill Jumps–
2x skips for distance (10 contacts total)
3x alt leg bounds (18 contacts total)
2x continuous broad jumps (10 contacts total)
38 contacts total

Lifting–
Powercleans 4×4 @ 225
Squats (parallel) 5×4 @ 265 (40sec rest)
RDLs 3×8 @ 225

Shot throws
6x Overhead spike
4x single jump BLF
6x overhead spike
4x single jump OHB

The hill sprints today felt amazing. I was getting great extension during my accel and felt like I was applying a lot more force that I ever have before.

The degree of the hill dropped slightly for the bounding today. My alt leg bounds felt really powerful and I had great control during them. I was able to prep for ground contact really well.

Lifting was rather blah.

jumping blf and ohbs were going the furthest yet.

I give today a 9/10

[Josh Hurlebaus]

Josh Hurlebaus on August 17, 2009 at 9:14 am #87707

Fridays workout was light strides and an upper body circuit.

Muscle ups
Handstand pushups
Pullups
Dips
Hanging leg lifts

10x each, 3x through

Then we went to a wedding. Saturday was spent recovering from lack of sleep.

Today was hell (long story) so I’m just doing some light bike work and some stretching.

And re-watching Bolt as many times as possible

[Josh Hurlebaus]

Josh Hurlebaus on August 18, 2009 at 6:50 am #87762

Todays workout

Warmup– 4 strides, hurdle mobility, hip series, sprint drills and then 2 accels.

Workout– hill sprints, 5 min/ 10min recovery
2x3x50m

Hill Jumps–
2x skips for distance (12 contacts total)
2x alt leg bounds (12 contacts total)
2x alt leg bouds, flat ground w/run up (8 contacts total)
32 contacts total

Lifting–
Power&hangcleans; (alternating) 4×4 @ 225
Squats (atg) 5×4 @ 225 (45sec rest)
RDLs 2×8 @ 255

Shot throws
5x Overhead spike
4x single jump BLF
5x overhead spike
4x single jump OHB

Felt decent throughout the sprints and felt great during the skips and bounds

Powercleans were alright. I’m really getting sick of OL’s though. Just not feeling them lately.

Squats felt like I could have gone a bit heavier on them.

RDLs are where its at right now for me, haha. I find a higher correlation between my RDL and sprint speed than any other lift.

[Josh Hurlebaus]

Josh Hurlebaus on August 22, 2009 at 2:25 am #88149

Been too wrapped up in Worlds to update this lately. I’ll post everything when I get some time.

Side note- having a training partner that doesn’t ditch out on you 4/5 days would be great.

[utfootball4]

utfootball4 on August 22, 2009 at 2:56 am #88154

are you gonna drop those ol’s any time soon?

[Josh Hurlebaus]

Josh Hurlebaus on August 22, 2009 at 3:02 am #88155

Yeah, I’ve got a week and a half left on this cycle before I unload, and then during the next cycle the OL vol drops considerably.

As opposed to starting max strength like I have the previous 2 years with 5 or 6×3 for Ol’s its starting at 3×3 and being compounded with various types of bounding. I’m also dropping doing ol’s from 3 days a week to 2 days a week.

I’ve mentioned this before, but I’ve become faster as I’ve dropped the emphasis on the OL’s and put that emphasis on bounds and skips + general lifts like squats/RDLs

[utfootball4]

utfootball4 on August 22, 2009 at 3:06 am #88157

Yeah, I’ve got a week and a half left on this cycle before I unload, and then during the next cycle the OL vol drops considerably.

As opposed to starting max strength like I have the previous 2 years with 5 or 6×3 for Ol’s its starting at 3×3 and being compounded with various types of bounding. I’m also dropping doing ol’s from 3 days a week to 2 days a week.

I’ve mentioned this before, but I’ve become faster as I’ve dropped the emphasis on the OL’s and put that emphasis on bounds and skips + general lifts like squats/RDLs

Smart idea, we never do more then 4sets of ol’s. I also feel the same way about running faster times when the focus is on general lifts etc.

[Josh Hurlebaus]

Josh Hurlebaus on August 22, 2009 at 2:50 pm #88215

Tuesdays workout

Warmup
10min bike ride, light static stretching, general bodyweight circuit, hip circuit

Auxiliary work
10m each x2: crab walks, swipe walks, duck walks, squat walks, inchworms, spidermans
cartwheels- 5 on each side x2

Workout
8x3x50m
– I only had a 50m kids soccer field open for my workout since it was late and the other fields were taken for practice. I did 3 lengths followed by 10 pushups. 1:30 rest
—————————–

Wednesdays workout

Warmup– Mobility jog routine, static and dynamic flex, sprint drills

Workout–
Medball circuit- Overhead spike, L&R shot throws, L&R twisting partner throws, BLF, OHB (56 throws total)

Jump circuit 10each twice through- forward and back line jumps, side to side line jumps, rocket jumps, tuck jumps, toe touch jumps, hurdle jumps

—————————–

Thursdays Workout

This was an off day, which ended up being an upperbody circuit so I could blow off some steam from some bad job news,

3x through, 10-12 each. 2 min rest after each time through.
Muscle ups
handstand pushups
pull ups
dips

——————————

Todays Workout

Warmup– bodyweight series w/ jump rope, hurdle mobility, hip series, sprint drills and then 2 accels.

Workout– hill sprints, 5 min/ 10min recovery
2x3x50m

Hill Jumps–
2x skips for distance (12 contacts total)
2x alt leg bounds (12 contacts total)
2x continuous broadjump (10 contacts total)
34 contacts total

Lifting–
Powercleans 4×4 @ 215
Squats (slightly below parallel) 5×4 @ 285 (45sec rest)
RDLs 3×8 @ 255

Shot throws
5x Overhead spike
4x single jump BLF
5x overhead spike
4x single jump OHB

[Josh Hurlebaus]

Josh Hurlebaus on August 22, 2009 at 3:07 pm #88218

This week was busy with all of the track coverage. It was always on during the usual times that I worked out so I was working out at odd times so I could still watch.

I’m feeling a bit beat after this week. I’m looking forward to only having one more week before the unload and then getting into some sprinting on the track!

[utfootball4]

utfootball4 on August 22, 2009 at 3:36 pm #88222

How much are you gonna use RDL’s when you start sprinting on the track and will the reps decrease?

[Josh Hurlebaus]

Josh Hurlebaus on August 22, 2009 at 3:53 pm #88223

RDL’s will be kept in once a week but as the primary strength lift for that day. Sets/reps will stay fairly consistent around 4-5 sets of 5-6 reps for the first 4 weeks. After that I’ll reevaluate where I’m at and adjust from there.

[Winning22]

Winning22 on August 23, 2009 at 3:28 am #88244

so lets say if a guy was doing MaX V and accel it would be wise to RDL’s once a week to prevent injury or unneeded soreness?

[utfootball4]

utfootball4 on August 23, 2009 at 5:26 am #88252

so lets say if a guy was doing MaX V and accel it would be wise to RDL’s once a week to prevent injury or unneeded soreness?

I dont have a problem doing heavy rdl’s in gpp but once the speed work gets tough I like hypers, rev hypers, hyper complex.

[Josh Hurlebaus]

Josh Hurlebaus on August 23, 2009 at 8:13 am #88259

I try to avoid any pure max strength work while deep into speed work, but early in accel I do it.

Z. your situation is different compared to mine, do to your fall practice obligations, so I think you should be alright with the combo.

[Winning22]

Winning22 on August 23, 2009 at 8:33 am #88261

I do enjoy RDL’s they really target my hamstrings and they seem to be helping my top speed slightly. Im hitting 5 sets of 4 right now at 225lbs. I never really maxed out but I think for 80% this is about right.

[Josh Hurlebaus]

Josh Hurlebaus on August 24, 2009 at 10:02 am #88297

I woke up today with some soreness and tightness in my right hammy (my previously uninjured one). It wasn’t sore at all Saturday, which was the day after my heavy lifting day. It doesn’t feel like DOMS. Just feels a bit off.

Did a 20min bike circuit with 1 min hard, two min light.

Then a full body circuit, twice through

8x muscleups
12x handstand pushups
pullups
dips
oblique crunches
step ups
Medball waist twists
squats

I’ll reevaluate the hammy tomorrow and see if I need another day of tempo work or if it will be good for a speed day. As of right now I’m leaning toward the cautious side and doing another tempo day tomorrow and having my speed days be Tues and Fri this week.

I’m already pumped for testing next week! As of right now its looking like I’ll be testing Sept 2nd and 4th.

[Josh Hurlebaus]

Josh Hurlebaus on August 24, 2009 at 10:07 am #88298

I also hate the teenagers in my town and can’t believe how much Jackass has influenced them. There was a herd of them, either all overweight or incredibly underweight and in girl jeans, and they found it necessary to give a running commentary on my workout.

I can’t wait for school to start.

[johnstrang]

johnstrang on August 24, 2009 at 10:58 am #88300

I also hate the teenagers in my town and can’t believe how much Jackass has influenced them. There was a herd of them, either all overweight or incredibly underweight and in girl jeans, and they found it necessary to give a running commentary on my workout.

I can’t wait for school to start.

I hate that crap! You should just challenge them to something athletic next time. Anyway, I am excited to see how your testing goes next week. I doubt you will have same huge improvements but still should be good.

[Josh Hurlebaus]

Josh Hurlebaus on August 24, 2009 at 11:06 am #88302

Hahah, unfortunately an athletic challenge for them is probably meaningless. It seems its been somehow ingrained in them that being athletic = being a dumb jock and they’d rather just be dumb jackasses.

I would love to have the same improvements in my testing 🙂 12 ft + broad jump, maybe a 35 ft 3 broad, haha.

[Josh Hurlebaus]

Josh Hurlebaus on August 26, 2009 at 5:48 am #88396

Yesterday’s Workout

Tempo day- on grass

120m, rest 30 seconds, 120m, rest 1:30 x5
1200m total
——————————

Todays Workout, Session 1

Warmup– 4x strides, hurdle mobility, hip series, sprint drills and then 2 accels.

Workout– hill sprints, 5 min/ 10min recovery
40, 45, 45
50, 50, 50

Hill Jumps– Twice through
2x skips for distance (5 each)
1x continuous broadjump (5 each)
30 contacts total

I work up with my hammy feeling a bit funky on Monday so I rearranged the week a bit. Today it feels great however.

Continuous broad jumps felt amazing and I was getting really good distance on my skips. The angle of the hill dropped lightly again. Big benefit if living in former glacial territory is that I have dozens of hills within walking distance of my house and all are different lengths and grades.

[Josh Hurlebaus]

Josh Hurlebaus on September 4, 2009 at 10:32 am #88829

Its been about a week since my last update. I haven’t stopped working out, I’m just incredibly busy lately since I finally landed a good job. Pays well, is benefited, is low intensity so it won’t affect my training much, and has great hours. Plus I now have access to a better indoor track and weight room than my college had, because I’m working in a great school district.

With work, working out and living, I haven’t had the time to post much online lately. I’ll update it this weekend with the past 10 days or so of training.

[Josh Hurlebaus]

Josh Hurlebaus on September 9, 2009 at 12:33 pm #89032

Starting a new cycle concurrently with a new job (something I didn’t have to contend with during the summer) means I am going to have to use my time a bit more creatively.

Tuesday Sept 8th

Morning Session– 6:30am

Powercleans- 3×[email protected] w 3min rest
Alternate leg bounds- 3x 4 (twice per leg with a jog in)
Ass to grass squats- 5×[email protected] 215
Shot throws- 4x overhead spike, chest pass, between the leg forward, over the head backwards

Notes- it took me awhile longer to get warmed up and feel explosive, but after the powercleans I felt great. The squats felt easy and I probably should have used more weight, but due to the lack of work last week I wanted to start off easy.

I might switch out the alt leg bounds with some sort of skip in the morning, and then put the bounds with the sprint work. While the skip doesn’t have as strong of an elastic component, I am not 100% certain my body is able to handle the bounds that early in the morning. It requires a level of coordination that I’m not sure exists for me until after 9am 🙂

Night Session– 6:30pm

1×30,40,50- 3:30-5:00 rest between each, 8 min after the set.
2×50- 5 min rest
2x skips for distance, 3 contacts each foot

Notes- this workout took all of my willpower to do. Work was actually pretty hectic today so I was a bit more spent than I figured I would be. I am starting up Beta-alanine again to help fight off the general fatigue from the work day. Again, I kept the volume fairly low today, only at 220m + 2 sets of skips. The first week is going to focus on getting my body used to the two a day schedule.

[Josh Hurlebaus]

Josh Hurlebaus on September 10, 2009 at 12:25 pm #89056

Int Tempo- 5x200m
Gen Strength circuit- 3x through, 10-12 of each except for muscleups
– 6 muscle ups
– decline pushups
– pull ups
– dips
– waist twists
– lunges
– single leg RDLs

Notes- Work makes my legs feel like crap, and I didn’t even stand much today. I think it is my shoes. I grabbed some good insoles today and hopefully they’ll take some of the pressure off and let me train a little better. I wanted to get at least 1200m worth of tempo but I just felt too tight.

[Josh Hurlebaus]

Josh Hurlebaus on September 11, 2009 at 11:35 am #89087

Thursday, Sept 10th

Morning Session– 6:30am

Hang snatches- 3×[email protected] w 3min rest
Rocket jumps- 3x 4 (twice per leg)
Step back split squat- 3×[email protected] 165 (this was my first time doing this in a LONG time, so i used less vol and less weight than I could have. I wasn’t sure if I was going to get any new movement soreness from it)
Shot throws- 4x overhead spike, single hop between the leg forward, single hop over the head backwards

Notes- Getting used to morning lifting a bit more. Wasn’t nearly as groggy as Tuesday

Night Session– 6:30pm

“Sandwich Day”

This is a workout I have been playing around with in my mind for awhile.

50m sprint (bread)

2x skips for distance- 8 contacts each pass (meat)
2x stiff legged bounds- 8 contacts each pass (cheese)
2x continuous broad- 5 contacts each pass (mayo)

50m sprint (bread)

Notes- the idea I had behind this workout was that I start off with the stimulus of a full acceleration. I then break that down into its simpler parts and work on those. The skips for distance mimicking more of the first part of accel, the stiff legged bounds mimicking the later stages of accel and top speed, and the continuous broad has a very quick GCT for me. I then finish it off with another full out sprint. It felt great and I felt fast as hell on the last sprint.

[Josh Hurlebaus]

Josh Hurlebaus on September 13, 2009 at 8:31 am #89136

Not truly a training update, per se. However my new spikes just showed up at the door and they feel pretty damn good! Got the Mizuno Tokyo 5’s on the cheap and they fit and feel great.

[utfootball4]

utfootball4 on September 13, 2009 at 10:36 am #89139

Not truly a training update, per se. However my new spikes just showed up at the door and they feel pretty damn good! Got the Mizuno Tokyo 5’s on the cheap and they fit and feel great.

Workout or racing spikes? How much and where?

I like the PUMA Complete Theseus II Croc.

[Josh Hurlebaus]

Josh Hurlebaus on September 13, 2009 at 11:16 am #89140

New racing spikes. Got them for $45 I think from amazon with free shipping.

Mizuno trainers seem to work the best with my feet/body so I figured I’d give their spikes a shot now that my G5’s are coming apart.

I haven’t tried the Pumas before, how are they?

[utfootball4]

utfootball4 on September 13, 2009 at 11:29 am #89141

New racing spikes. Got them for $45 I think from amazon with free shipping.

Mizuno trainers seem to work the best with my feet/body so I figured I’d give their spikes a shot now that my G5’s are coming apart.

I haven’t tried the Pumas before, how are they?

They are great, very similar to the one’s bolt wore last summer. Plus they are only 40 bucks.

[aivala]

aivala on September 13, 2009 at 1:13 pm #89142

Powercleans- 3×[email protected] w 3min rest
Ass to grass squats- 5×[email protected] 215

Hi Josh, some questions regarding your training:

When you did 8 x 3 x 50m on soccer field, what was the intensity of the runs?
What kind of training did you do prior this year? Lots of SE?
What are your bounding capabilities?
Is it normal to clean the same weight you squat?

Thanks

[Josh Hurlebaus]

Josh Hurlebaus on September 13, 2009 at 1:47 pm #89144

the 8x3x50 was actually a tempo day. I was using a kids soccer field since my usual one was taken at the time. It was a relaxed stride type intensity.

training prior to this year is hard to categorize. In the late summer through fall, it was a pretty cut and dry short to long program. During the season we did sort of an ends to middle approach, with a decent amount of volume due to the heavy load the head coach placed on us during conference time. I had to be prepped to run between 5-6 races for conference

The only similar test to a bounding test I’ve done is the 3broad test, which was a little over 33′. I’ve never measured how far I can bound as this is the first year I’ve done them with any consistency

The cleans are at a higher %of 1RM than my squats for that day’s lifting, which happened to be make the two roughly the same weight for the workout that day.

[Josh Hurlebaus]

Josh Hurlebaus on September 14, 2009 at 9:12 am #89167

Getting ready to do session 2 for today.

Am Session:

Powercleans- 3×3 @ 215
Lunge/split squat jumps- 3×3
Squats (atg)- 5×[email protected] 205, 215, 215, 225, 225
Shot throws- 4x oh spike, chest pass, blf, ohb

[Josh Hurlebaus]

Josh Hurlebaus on September 14, 2009 at 12:20 pm #89182

PM session

4x30m sled pulls w/35lbs

3x40m unweighted

I feel like crap at the moment. During the rest for my 2nd 40m sprint, my chest started hurting. It wasn’t the “Oh God I’m having a heart attack type hurt” but rather the “In 12-24 hours I’ll be coughing enough to startle a smoker” type hurt. I was going to do another 40m but the combination of the chest, the D-bag teenagers skateboarding at the park, and it getting dark out got the best of me.

[utfootball4]

utfootball4 on September 14, 2009 at 12:28 pm #89184

Overall how are things going with your training? Keep up the hard work!!!

[Josh Hurlebaus]

Josh Hurlebaus on September 14, 2009 at 12:34 pm #89187

Things are going great man!

Its odd, but it feels like after all of these years I’ve finally learned how to accel properly. I know thats a weird thing to say, especially since I’ve run some decent times. I’ve really felt much more powerful through my accel…like I am applying force better, have better extension and knee drive, and just feel faster.

Time will tell if it’s actually happening, but I can’t wait to step on the track and get some times down!

[utfootball4]

utfootball4 on September 14, 2009 at 12:39 pm #89188

Things are going great man!

Its odd, but it feels like after all of these years I’ve finally learned how to accel properly. I know thats a weird thing to say, especially since I’ve run some decent times. I’ve really felt much more powerful through my accel…like I am applying force better, have better extension and knee drive, and just feel faster.

Time will tell if it’s actually happening, but I can’t wait to step on the track and get some times down!

Great!

1: What block of training are you in because I see you are now doing sled pulls and lunges+squats in the same session?

2: When you are doing your sled/hill work what are you focusing on (cues etc)?

[Josh Hurlebaus]

Josh Hurlebaus on September 14, 2009 at 12:57 pm #89190

I’m in week 2 of 4 in the first block of accel right now. The lunge jumps are unweighted and are done more as a a compliment to the cleans. I’m trying out something new to me for this phase. I am cutting the volume on the oly lifts and following them immediately with a bodyweight power exercise, usually one containing a pretty strong eccentric and elastic component like the lunge jumps, bounding, or skips. I

When I’m doing my sled work I’m focusing on hard pushes back, hitting full extension. I also work on lower heel recovery during sled pulls as well.

[Josh Hurlebaus]

Josh Hurlebaus on September 15, 2009 at 1:53 pm #89255

Todays workout:

Tempo

7x200m

GS circuit 3x through
12 pullups
12 handstand pushups
12 rows
12 dips
Weighted waist twists

[Josh Hurlebaus]

Josh Hurlebaus on September 23, 2009 at 12:08 pm #89549

I suck at the whole “keeping this updated” aspect of a training journal.

Work and other stuff makes it easy to forget this.

Sunday, September 13th
Week 2, accel block 1

Am Session:

Powercleans- 3×3 @ 215
Lunge/split squat jumps- 3×3
Squats (atg)- 5×[email protected] 205, 215, 215, 225, 225
Shot throws- 4x oh spike, chest pass, blf, ohb

PM session

4x30m sled pulls w/35lbs

3x40m unweighted

________________________________________

Monday– 8×200 @ 75% intensity, no lifting
__________________________________________________
Tuesday–

Morning Session- 6:30am

Hang snatches- 3×[email protected] w 3min rest
*can’t remember which bound I did* – 3x 4 (twice per leg)
Step back split squat- 3×[email protected] 175
Shot throws- 4x overhead spike, single hop between the leg forward, single hop over the head backwards

Night Session- 6:30pm

“Sandwich Day”

50m sprint (bread)

2x skips for distance- 8 contacts each pass (meat)
2x stiff legged bounds- 8 contacts each pass (cheese)
2x continuous broad- 5 contacts each pass (mayo)

50m sprint (bread)
_____________________________________________

Wed- Bike tempo- 30sec hard, 1:30 easy x10

Upperbody weight circuit
_____________________________________________

Thur- off (birthday)
_____________________________________________

Fri- off (migraine)
_____________________________________________

Sat-
2x skips for distance- 8 foot contacts each
5x50m very low grade hill sprints

3×3 powerclean/hang clean complex @ 215
3×4 alt leg bounds
4×6 RDL @ 275
Shot throws- 4x oh spike, chest pass, blf, ohb
____________________________________________

Sun-
Active warm up, light stretching
bike tempo- (raining out) 6×30/130

full body circuit- 3x through
15x pushups, squats, db rows, walking lunges, waist twists

[Josh Hurlebaus]

Josh Hurlebaus on September 23, 2009 at 12:09 pm #89550

Monday- Sept 21

Tempo day

6x200m @ 26-28 seconds, 2:30 rest

Lifting
bench
barbell curls
dips
3way shoulder work w 12lb dumbbell- slow and controlled, its hard to explain.

_____________________________________________________

Tuesday- Sept 22

AM Lifting- 6:30am
powercleans- 3×[email protected]
skips for distance- 3×4
atg squats- 5×5 @ 215, 225,225,225,235
shot throws- oh spike, chest pass, blf, ohb

Notes- lifting went phenomenal for how tired I was. I’ve been sleeping like shit lately :-/

PM session- 7pm

4x25m weight sled skips
3x25m sled sprints
3x40m unweighted sprints

[Nick Newman]

Nick Newman on September 23, 2009 at 12:15 pm #89551

overtraining symptoms or something else do you think?

[Winning22]

Winning22 on September 23, 2009 at 12:56 pm #89554

looks good to me I WANT MOAR intensive tempo MOAR!!

[Josh Hurlebaus]

Josh Hurlebaus on September 23, 2009 at 1:05 pm #89555

overtraining symptoms or something else do you think?

Living at home to save money = a lot of stress. Most of the night is me trying to get myself to calm down enough to fall asleep.

[Nick Newman]

Nick Newman on September 23, 2009 at 1:08 pm #89556

oh damn gotcha! Well training looks really good so i hope get on top of the home situation…

[Josh Hurlebaus]

Josh Hurlebaus on September 23, 2009 at 1:38 pm #89557

Thanks man. I hope this home situation straightens itself out quickly. I need to focus on training, not if I will or won’t be getting sleep at night

[utfootball4]

utfootball4 on September 23, 2009 at 2:01 pm #89558

[quote author="Nick Newman" date="1253688352"]overtraining symptoms or something else do you think?

Living at home to save money = a lot of stress. Most of the night is me trying to get myself to calm down enough to fall asleep.[/quote]

How does living at home cause you to stress out?

[Josh Hurlebaus]

Josh Hurlebaus on September 23, 2009 at 2:25 pm #89562

Mom smokes and likes to nag alot. I wouldn’t mind the smoking as much if she kept it to one room, since I have air purifiers in all of mine. However she likes to light up and then wander around. When I open a door to a random blast of cancer clouds… I tend to get a bit stressed out

[Josh Hurlebaus]

Josh Hurlebaus on September 26, 2009 at 2:55 pm #89726

Weds Workout-

Basement tempo style stuff

6x through

45 seconds hard on bike
10 pushups
12 body weight squats
15 waist twists
12 high knee drive skips
1:30 light on bike

[Josh Hurlebaus]

Josh Hurlebaus on September 26, 2009 at 2:57 pm #89727

Thursday, Sept 10th

Morning Session– 6:30am

Hang snatches- 3×[email protected] w 3min rest
3x 5broad
Step back split squat- 5×[email protected] 185
Shot throws- 4x overhead spike, single hop between the leg forward, single hop over the head backwards

Night Session– 6:30pm

50m sprint

2x skips for distance- 8 contacts each pass
2x stiff legged bounds- 8 contacts each pass

2x 50m sprint

150m+ 32 contacts

Notes- got dark too early for me to do everything I wanted. I really wanted to do some more 5broad, but oh well. 7.5/10 for today

[Josh Hurlebaus]

Josh Hurlebaus on September 26, 2009 at 2:59 pm #89728

Today is off- Tomorrow is the last workout of this cycle and is a long tempo + gen strength day.

I think I’m going to do 3×300, 2×200 then an upperbody bodyweight circuit

Next week is a test week. Looking forward to it since I had to skip the last tests due to work.

[Josh Hurlebaus]

Josh Hurlebaus on September 29, 2009 at 9:43 am #89805

Its been four weeks again, so its time for another test!

Hopefully I will get good weather and an easy day at work. If not I’ll have to drive out to my old college indoor track and get the tests in. If its good weather I might just get all 5 field tests in. If not I’ll split it up and hope for better weather. I’m for sure doing the tests below tomorrow, however.

Standing Long Jump
3broad
30m

[Josh Hurlebaus]

Josh Hurlebaus on September 30, 2009 at 1:09 pm #89830

Todays testing went really well!

For the jump tests, I didn’t have a sand pit to land into this time. The indoor pit is about 1 foot low on sand and it would screw up the results. Instead I had my cameraman get my landing spot instead of filming for the jumps. I just landed on my feet for the jumps.

SLJ- 10′ 8″ – this one is down from last test, but if I had a sand pit I’m sure it would have been over 11 again.

3broad- MASSIVE PR in this one. 34′ 4″ or 10.44m! I felt extremely explosive on the 2nd and third jumps. Felt like I floated for the 3rd one, haha.

30m- I’m still doing the frame by frame counting, however the best one so far from first movement to crossing the line was a 3.88 +/- .033 due to filming at only 60fps. (each frame is .016, so .016 x 2 for the beginning and last frame). I’m gonna go through them again and make sure I got the math right.

Anyone know how a 3.88 is for a 30m without reaction? The first step or two sucks for me…i’ve been doing all of my accel workouts with a walk in and haven’t practiced the first few steps from 0. Vid of the 30m will be up shortly

[Nick Newman]

Nick Newman on September 30, 2009 at 1:14 pm #89831

I have lots of numbers done with hand pad touch from 3 point, that would be the most simular i’m sure right?

other testing methods would be a lot different…

[Josh Hurlebaus]

Josh Hurlebaus on September 30, 2009 at 1:18 pm #89832

Yeah, that’d be the closest. Touchpads may give a slightly faster time simply because its determined on when the hand is raised rather than first movement. Whatcha got for me? 🙂

[Nick Newman]

Nick Newman on September 30, 2009 at 1:20 pm #89833

Donovan Bailey the year he broke WR – 3.79
Walter Davis also 3.79 or 3.78
John Moffit – 3.83
Nick Newman (lol) 3.84
Mike could tell ya but i think Dallas ran 3.6x or 3.7 low…

That’s all i got…

[Josh Hurlebaus]

Josh Hurlebaus on September 30, 2009 at 1:24 pm #89834

Hahah thanks man. Too bad donovans probably also has his reaction time in there, so its like a 3.6x.

Do you do the tests from a 3point or from blocks? Do you know how dallas did his test?

[Nick Newman]

Nick Newman on September 30, 2009 at 1:26 pm #89835

All these did the same way actually…

3 Point with touch pad.

[Josh Hurlebaus]

Josh Hurlebaus on September 30, 2009 at 1:28 pm #89836

Ah, ok. I wasnt sure if you ever used blocks with a touchpad.

[davan]

davan on September 30, 2009 at 1:30 pm #89837

3.88 for 30m without reaction is good in training. It depends on how much variance you have between meets and training obviously, but that is pretty good this early in the season.

[Josh Hurlebaus]

Josh Hurlebaus on September 30, 2009 at 1:37 pm #89838

Thanks man.

I really wasn’t sure how I was going to do because I did this after a fairly long day at work. Given that my jump tests improved I’m pretty sure that work didn’t make much of a difference.

Not doing any start work from a standstill really screwed with me however. The first 2-3 steps just felt odd and, well..not great. The next block of accel work has me pulling more of the pieces together and this is one area that starts having some focus put on it.

[Josh Hurlebaus]

Josh Hurlebaus on September 30, 2009 at 1:49 pm #89839

Heres the video. I don’t even know how to start out of a 3 point and it feels so damn awkward, haha. One of the downsides of never playing a day of football in my life.

[davan]

davan on September 30, 2009 at 1:50 pm #89840

Yeah, the biggest problem I have with acceleration in training is getting a good first 2-3 steps. I think a large part of that for some people is getting the right arousal and adrenaline going and such. You’ll be fine and should be on track to PR either way if you are running anything approximating a 3.88 in training.

[Josh Hurlebaus]

Josh Hurlebaus on September 30, 2009 at 1:56 pm #89841

Thats my problem exactly. Come meet time there is never a problem. But in training its hard to get going.

Hows your training going? We still on for the dec meet?

[davan]

davan on September 30, 2009 at 2:04 pm #89842

We are still on. I have had some nice training PRs and getting ready to start up SPP in 2-3 weeks, so it should be a hot December ;).

[Josh Hurlebaus]

Josh Hurlebaus on September 30, 2009 at 2:15 pm #89843

Excellent. Good to hear your training is going well. This meet is gonna be faaaast.

[Josh Hurlebaus]

Josh Hurlebaus on October 5, 2009 at 11:49 pm #90032

Great morning session. Feels good to be hittin it hard again!

[email protected] 235
2x skips for height
2x 5 broad
5×4 atg [email protected] 245
shot throws- oh spike, drop down blf, single hop ohb

Feel amazing right now. Morning skips and plyos are making a transition to a more vertical emphasis to prep for maxV work in the very near future.

[Nick Newman]

Nick Newman on October 6, 2009 at 1:29 am #90038

Did you take off a few days ?

[Josh Hurlebaus]

Josh Hurlebaus on October 6, 2009 at 7:31 am #90053

Yeah, my week was hectic as hell. I was squeezing in workouts (and my testing) and never felt like I got a solid workout in.

[Josh Hurlebaus]

Josh Hurlebaus on October 6, 2009 at 11:13 am #90060

Cut todays workout short slightly. Yesterday I started feeling a bit cruddy and today I’ve had a semi-productive cough. The lungs burn a little bit right now :-/

2x20m skips for distance
4x25m
3x40m

Legs feel great…lungs feel like I’m a smoker

[Nick Newman]

Nick Newman on October 6, 2009 at 11:19 am #90061

Cut todays workout short slightly. Yesterday I started feeling a bit cruddy and today I’ve had a semi-productive cough. The lungs burn a little bit right now :-/

2x20m skips for distance
4x25m
3x40m

Legs feel great…lungs feel like I’m a smoker

Based on a previous post…i think you might be a smoker my friend 🙁

[Josh Hurlebaus]

Josh Hurlebaus on October 6, 2009 at 11:22 am #90062

Haha, don’t remind me

[Josh Hurlebaus]

Josh Hurlebaus on October 7, 2009 at 1:04 pm #90126

Tuesday- October 6th

Still sick so today’s workout changed. It was supposed to be [email protected] 28.

Instead I did:

10 min bike ride
light static flex
10 min soccer juggling drills

2x remedial mobility circuit (duck walks, lunge walks, swipe walks, crab walks, cartwheels)
-10-15m for each walk. 8 cartwheels on each side

3×10 weighted decline crunch (25lb)

notes- felt good to get some good hip flexibility and mobility work in that wasn’t hurdle work. I didn’t want to tax my body much today but still needed to get some sort of work in. I think it was a good substitute.

I’ll see how i feel tomorrow. If its better than today I’ll just slide the workouts this week all back a day, so tomorrow would be the tempo originally planned for today, thurs would be a speed day, etc.

[utfootball4]

utfootball4 on October 7, 2009 at 1:58 pm #90130

How much has your pc, sq, bp gone up this training year?

[Josh Hurlebaus]

Josh Hurlebaus on October 7, 2009 at 2:29 pm #90132

I didnt test my leg lifts this time around, just bench, which is now up to 245 so I should update that on the first post.

Powerclean and squat haven’t been higher than they were last year yet. Hell, my powerclean is still 30lbs less than 2 years ago.

Deep squat has gone up though, I can tell just from the workouts. I’ll test the lifts one more time next testing cycle and then not again until after indoors probably.

[utfootball4]

utfootball4 on October 7, 2009 at 2:33 pm #90133

I didnt test my leg lifts this time around, just bench, which is now up to 245 so I should update that on the first post.

Powerclean and squat haven’t been higher than they were last year yet. Hell, my powerclean is still 30lbs less than 2 years ago.

Deep squat has gone up though, I can tell just from the workouts. I’ll test the lifts one more time next testing cycle and then not again until after indoors probably.

Any reasons why the pc and squat isn’t higher then last year?

[Josh Hurlebaus]

Josh Hurlebaus on October 7, 2009 at 11:38 pm #90135

I haven’t done or tested squat to only parallel, only deep.

The PC is down simply because I’ve taken away emphasis from it and started doing more bounding and skips. As far as speed goes, I’ve noticed better gains this way and it keeps me from getting weight room obsessed like has happened in the past.

[Skinnykid1021]

Skinnykid1021 on October 8, 2009 at 4:26 am #90144

So your saying your speed gains are coming from doing power clean less in your work outs.

[utfootball4]

utfootball4 on October 8, 2009 at 4:35 am #90145

So your saying your speed gains are coming from doing power clean less in your work outs.

Yes. Less focus on the power cleans allows more energy towards the track work.

[Josh Hurlebaus]

Josh Hurlebaus on October 8, 2009 at 9:26 am #90154

Yeah, UT hit it my reasoning pretty spot on.

[Josh Hurlebaus]

Josh Hurlebaus on October 8, 2009 at 11:12 am #90161

Great workout tonight.

6x200m @ 28 ± 1 w/ 3min recovery

Lifting circuit
2x through, 12x each
Bench
db row
dips
barbell curl
medball waist twists
twist lunges
resisted hip flexion

The lungs feel great although I’m still a bit congested. New supps came in the mail today too so today was a pretty damn good day. Picked up some ON threshold (beta alanine+ histidine), a creatine+bcaa and dextrose PWO drink, and some zma.

Also my blue x-mas tree omni-lite spikes came. They look pretty damn good in my new spikes, haha.

[Josh Hurlebaus]

Josh Hurlebaus on October 8, 2009 at 11:37 pm #90171

Another good morning workout

hang snatch- 3×[email protected]
Depth 2broads(18in box)- 3×4
Step back lunges- 4×[email protected] 185
Shot throws- oh spike, drop down chest pass, drop down blf, single hop ohb

Feelin really good for still having a bit of a chest cold. Hitting full extension on the depth jump/2broads is feeling amazing and I’m getting pretty damn good distance. Its too cold out now for sprinting outside (unless we get some freak warm days in the near future) so tonight’s and every other speed day will be indoors unless otherwise noted.

[Josh Hurlebaus]

Josh Hurlebaus on October 9, 2009 at 12:07 pm #90193

Work today was hectic as hell and definitely wasn’t feeling the workout. Thankfully I called a buddy and he worked out with me, otherwise I may have bailed, haha.

50m
2×8 skips for distance
2×8 skips for height
2×10 stifflegged bounds
50m

I worked out at my old indoor track, which was about 90 degrees. Got nice and loose from it but holy crap did it make me thirsty.

I’m exhausted

[Josh Hurlebaus]

Josh Hurlebaus on October 12, 2009 at 1:13 pm #90280

Weekend workouts were uneventful and I didn’t write them down. Im lazy and don’t want to post them right now, lol.

Todays workout

6x 45m hill sprints> rest 1 min> 6 hurdle hops> rest 6 min

Powercleans 3×3 @ 235
skips for distance 2×6
RDLs 4×5 @ 285
resisted hip flexor work

also its cold as friggin hell already

[Josh Hurlebaus]

Josh Hurlebaus on October 12, 2009 at 2:25 pm #90281

Oh, I also made some cheap as hell hurdles for plyos and hurdle mobility stuff

I love PVC

–ignore the messy as hell lifting area. Had to dig out all of the winter crap in the basement since it decided to go below freezing already

[Josh Hurlebaus]

Josh Hurlebaus on October 14, 2009 at 11:18 am #90340

Today was full of craptacularness.

My hammy is a tad sore so I am pushing my int tempo day back another day and did a 2nd day of gen strength and recovery work. Its an ice worthy type sore so I gave it a 20 min shot after the workout. Tomorrow morning I’m gonna try to sneak in to the therapist and get some work done on it along with other maintenance work. I did some light self myo-fascial release work and some hip alignment checks and it doesn’t feel absolutely 100%. Gonna see what the physio thinks.

Don’t get me wrong, its not injured or pulled. I just want to start making therapy a habit rather than a get fixed quick type thing. In the past I would train through something like this. Now I’m going to be a bit smarter since I’m not getting any younger.

[Nick Newman]

Nick Newman on October 23, 2009 at 12:01 am #90551

Are you alive ?

[utfootball4]

utfootball4 on October 24, 2009 at 2:17 pm #90639

Are you hurt??

[Josh Hurlebaus]

Josh Hurlebaus on October 24, 2009 at 2:41 pm #90640

I’m around, haha.

And I’m healthy.

I’m just lazy and don’t post my workouts. I’ll catch the journal up soon. Works been kicking my ass and was stressful as hell this week. Next week is the state teachers conference though so i get a few days off and will have plenty of time to post.

[utfootball4]

utfootball4 on October 24, 2009 at 3:27 pm #90641

I’m around, haha.

And I’m healthy.

I’m just lazy and don’t post my workouts. I’ll catch the journal up soon. Works been kicking my ass and was stressful as hell this week. Next week is the state teachers conference though so i get a few days off and will have plenty of time to post.

Are you ready to open your season soon?

[Josh Hurlebaus]

Josh Hurlebaus on October 25, 2009 at 1:08 am #90647

Definitely ready.

There is a meet at UW-Milwaukee the last weekend of Novemeber that will be my first meet. Its not very formal, just a tune up meet, but I just need to race, haha.

[Josh Hurlebaus]

Josh Hurlebaus on October 25, 2009 at 10:47 am #90667

Tonights workout

Tempo circuits

30s biking followed by 2x 20sec of bodyweight exercises

pushup/squat
pullup/lunge
crunch/a skip
waist twist/b skip
SL hip thrust/burpee

2x Jump circuit

12 of each
side to side line hops
forward and back line hop
tuck jumps
split jumps
hurdle jumps (12 each side)
donkey kicks

My fiancee has the flu so I didn’t go to the track for tempo tonight. Stayed home to do the workout/ take care of her.

[Josh Hurlebaus]

Josh Hurlebaus on October 26, 2009 at 11:55 am #90693

AM workout

Powercleans- 3×3 @ 245
Hurdle hops (wide spacing/horizontal emphasis) 3×3
Hurdle hops (close spacing/vert emphasis) 3×3
ATG squats- 4×[email protected] 275
Shot throws- 3x oh spike, drop down chest, drop down blf… shattered the table I was using for drop downs much to the humor of my neighbors…..single hop ohb

Pm workout-

2×8 skips for distance
5x50m hill sprints
3×12 weighted oblique work

[Josh Hurlebaus]

Josh Hurlebaus on October 26, 2009 at 11:59 am #90694

Feelin great right now. Been stressed out this week since my student loan repayment crap came in the mail and it turns out I owe a bit more than I thought.

So most of my money is spoken for before I even see it, haha.

Feels good to have a nice night with great weather. Had a great workout and can’t wait to race! Someone find me a meet! ^_^

[Nick Newman]

Nick Newman on October 26, 2009 at 3:04 pm #90698

How many weeks you been training now?

What kinda shape do you think your in? Why do you wanna race sooooooooooo soon?

[Josh Hurlebaus]

Josh Hurlebaus on October 26, 2009 at 11:34 pm #90703

I think its been 16 weeks now of training. I’ll have to check my calendar.

I want to race so soon because thats what I do, lol. I feel like I”m in great shape and could PR right now if I raced

Training is fun and all but once I see my first race coming around the corner I get as excited as a school girl.

[Matt Norquist]

Matt Norquist on October 27, 2009 at 11:00 am #90722

I think its been 16 weeks now of training. I’ll have to check my calendar.

I want to race so soon because thats what I do, lol. I feel like I”m in great shape and could PR right now if I raced

Training is fun and all but once I see my first race coming around the corner I get as excited as a school girl.

Racing/Competing is what Track is all about. Anyone who hasn’t been a legit track athlete doesn’t get it – Nick obviously does, but likes more GP before competition 🙂

I try to explain to my (non-track) friends how our sport is the purest of all – tapes and stopwatches (usually) don’t lie. Racing is the most exhilarating thing in the world. So is a 6th attempt horizontal jump or 3rd attempt vertical. There was a guy at my gym (super built and in shape) who wanted to race me for 400m today – LOL. I walked it in in 58 on my indoor right angle turn track, taking it semi-hard but not super aggressive – and kicked his ass (just ran with him until the last 100 and then strode out and left him panting).

I can’t help racing any chance I get. My first meet will be late December – Will do 55, 55H, LJ, and SP.

[Nick Newman]

Nick Newman on October 27, 2009 at 11:07 am #90724

Yeah i get it…

16 weeks is more than enough to start competing….i just didn’t know he’d be training that long…

My first meet will be Jan 16th which will be around 18-19 weeks for me…I’ll be competing long into August next year so don’t wanna start too early.

[Josh Hurlebaus]

Josh Hurlebaus on October 28, 2009 at 12:12 pm #90760

Had a great workout tonight.

2x30m block starts

2x30m skips for distance (with run in)
2x30m stiff legged bounds (with run in)
3x 5 broad

30m block start

For kicks and giggles I had 2 of my 5 broads measured with me starting at the first mens hurdle marker. On my best one I was 2 shoes away from the 3rd and on my 2nd best I was 2 1/2 shoes away. Mens hurdles are like 29’11 apart, right?

Tonight was also the first time I’ve done blocks since last spring and I was surprised to see how well I did. My former teammates who were there even commented on how I looked more forceful out of the blocks and had even better extension than I usually do.

Damn I’m feeling good right now.

[Josh Hurlebaus]

Josh Hurlebaus on November 6, 2009 at 2:37 pm #91010

I love stressful weeks at work. The kids were ridiculously rowdy, angry, violent, etc. These were the weeks that people warned me about working with special education that burn people out…now I know why!

Nov 1st

Am-4×3 powercleans- 1×225, 3×235
3×3 sets of hurdle hops
4×3 RDL’s @ 305
Single hop shot throws (the usual shot varieties)

Pm-5×60m hill (low grade)
2x skips for distance

3×10 hanging leg lifts

[Josh Hurlebaus]

Josh Hurlebaus on November 6, 2009 at 2:37 pm #91011

Nov 2nd- Recovery day

Bike circuit- 6x through
45 seconds fast
15 seconds A skips
10 pushups
15 seconds b skips
20 waist twists
2:00 rest

Followed by some therapy- light stretching for the core and legs followed by 10-15 min of foam rolling and manual release (including tennis ball work). 10 min lower back massage. Ice for the hammys.

[Josh Hurlebaus]

Josh Hurlebaus on November 6, 2009 at 2:40 pm #91012

Nov 3rd- tempo

7×150 @ 20.5-21.2 w/2:30 recovery

This was on my old college’s 3 lane track. Outside lane is 150 so…tight turns!

Holy crap did I feel those turns the next day. My inside leg got hammered from it. I felt absolutely great during the workout however. Lighter feeling and more endurance than I typically have during tempo work and had no problems with the recovery.

[Josh Hurlebaus]

Josh Hurlebaus on November 6, 2009 at 2:44 pm #91013

Nov 4th-

This day sucked horribly

Am- 3×3 hang snatch @ 165
4×5 step back lunges @ 195
Shot throws

pm- nothing

I had taken the bounds out of my morning lifting since the pm work was supposed to be another skip and bound heavy speed day. However work absolutely killed me and the stress just got to me so I ended up not working out last night. The stress made me so tight and my muscle tone way to high to try for any speed work and I couldn’t get in for therapy.

Tonights workout-

The mental stress was mostly gone today…got a few things resolved that were getting to me. However the body is still feeling it (and the curves…holy crap). So I did another recovery workout similar to Monday’s

Bike circuit-
8x through
45 sec fast
15 rhythm skips
15 pushups
15 pullups

Followed by a good stretching session, foam rolling and using “the stick”, along with some pnf stretching and general massage thanks to the fiancee.

[Josh Hurlebaus]

Josh Hurlebaus on November 8, 2009 at 5:14 pm #91092

Yesterday was a relaxing soccer day. Rode the bike to the park with a friend, played for awhile. Nothing out of the ordinary. On the way back I saw some fitness equipment poking out of a dumpster. I decided to take a look and found this, in near pristine condition

I just found a hell of a cold weather tempo alternative for the winter if I can’t make it to the indoor track 🙂

[Josh Hurlebaus]

Josh Hurlebaus on November 8, 2009 at 5:19 pm #91093

Today’s workout

AM-
Powercleans- 2×[email protected], 2×[email protected]
hurdle hops- 4×3
ATG Squats- 2×[email protected], 2×[email protected]
Elastic shot throws

PM-
2x50m
2x30m skips for distance
2x50m
2x5broad
3×10 weighted hanging leg lifts

[Josh Hurlebaus]

Josh Hurlebaus on November 9, 2009 at 3:22 pm #91140

Did my first workout on the rower tonight. It felt great. Had a much closer feeling to the fatigue from running tempo then a bike ever had.

8x 1 min
15 pushups
12 bird dogs

Remedial work
duck walks
Squat walks
crab walks
swipe walks
spidermans
inchworms
cartwheels

This rower is going to make my life a bit easier this winter. I don’t mind driving to the indoor track for speed, se or heavier int tempo days, but its a pain in the ass to have to drive there for recovery work because I didn’t like the options I have at home. This solves that problem 🙂

[Josh Hurlebaus]

Josh Hurlebaus on November 10, 2009 at 3:15 pm #91190

AM Session

Todays morning session was pretty damn good!
Powercleans– 3×235, 2×[email protected]
hurdle hops– 3×3
RDLs– 4×[email protected] 310
Elastic shot throws

PM session

4x60m
3x25m stiff legged bounds

Overall todays workouts kicked some major ass. I had 50 lbs of weight in my car (random plates for the sled so I can vary the weight) that I forgot to bring in so the RDLs were capped at 310 this morning as thats all I had in the house. The heavier weights are going to drop off a bit after this week.

The sprinting felt amazing. My MaxV felt really powerful…I don’t know if I’ve ever described maxV like that before, haha.

One of the major benefits I’ve noticed from the increase in bounds and skips this year in my program is a much better degree of proprioception at MaxV. I really feel like I can sense the angles I’m at, correct them if necessary, etc along with having a better sense of preparation before ground contact.

I rate todays workout a 10 point awesome.

[Matt Norquist]

Matt Norquist on November 11, 2009 at 2:48 pm #91253

Did my first workout on the rower tonight. It felt great. Had a much closer feeling to the fatigue from running tempo then a bike ever had.

8x 1 min
15 pushups
12 bird dogs

Remedial work
duck walks
Squat walks
crab walks
swipe walks
spidermans
inchworms
cartwheels

This rower is going to make my life a bit easier this winter. I don’t mind driving to the indoor track for speed, se or heavier int tempo days, but its a pain in the ass to have to drive there for recovery work because I didn’t like the options I have at home. This solves that problem 🙂

I’m a huge fan of the rowing machine as a replacement of slower tempo. In my experience, you need to triple the time or double the distance for equivalent workload. IE – If you’re trying to replace 8x200m at 30s, you do 8×1:30, or 8x400m for an equivalent workout. You can lower rest duration as well. The longer the distance, the closer to parity it has with running. Then beyond 2 miles, rowing gets a bit faster for strength/power athletes. It is also super easy on the body. I’m actually going to go row right now as an end of day cool-down after reading your post!

It’s a fun way to track and make major progress. You should test yourself on 500m and 2k – as there are extremely well-established benchmarks for both. 500m is more relevant to you.

My 500m PB is 1:23. 2k is 6:28.

If you can get under 1:20 on 500, you’re moving. Anything under 6:20 on 2K will get you on most Di rowing teams as a 2nd string guy.

[Josh Hurlebaus]

Josh Hurlebaus on November 11, 2009 at 3:06 pm #91254

Excellent, thanks man.

[Josh Hurlebaus]

Josh Hurlebaus on November 12, 2009 at 11:08 am #91283

Heading off for some int tempo tonight. 7×[email protected]

Last night was just a light warm up and some therapy, ie: foam roller, tennis ball work and some stretching.

[Josh Hurlebaus]

Josh Hurlebaus on November 12, 2009 at 2:08 pm #91299

tempo ended up being 6×[email protected] w/2:30-3min recovery. Finished the workout with a medball circuit.

Once again the tempo felt pretty damn good. I looked at the wrong week when I wrote the above post. Tonight tempo was a higher % effort and slightly less vol. than last week and once again on the 150m track.

[utfootball4]

utfootball4 on November 12, 2009 at 3:47 pm #91303

Nov 4th-

This day sucked horribly

Am- 3×3 hang snatch @ 165
4×5 step back lunges @ 195
Shot throws

pm- nothing

I had taken the bounds out of my morning lifting since the pm work was supposed to be another skip and bound heavy speed day. However work absolutely killed me and the stress just got to me so I ended up not working out last night. The stress made me so tight and my muscle tone way to high to try for any speed work and I couldn’t get in for therapy.

Tonights workout-

The mental stress was mostly gone today…got a few things resolved that were getting to me. However the body is still feeling it (and the curves…holy crap). So I did another recovery workout similar to Monday’s

Bike circuit-
8x through
45 sec fast
15 rhythm skips
15 pushups
15 pullups

Followed by a good stretching session, foam rolling and using “the stick”, along with some pnf stretching and general massage thanks to the fiancee.

You need to become a beast like davan and do rev lunges at 225 for 10reps. )

[Nick Newman]

Nick Newman on November 12, 2009 at 3:50 pm #91304

Who has the better sprint PR between the 2? Just wondering…

[Josh Hurlebaus]

Josh Hurlebaus on November 12, 2009 at 3:51 pm #91305

Hahaha… I wouldn’t be able to walk for a week if I tried that weight and reps.

I’ll settle for not so beastly as long as my speed is still here, haha.

[Josh Hurlebaus]

Josh Hurlebaus on November 12, 2009 at 3:54 pm #91307

Who has the better sprint PR between the 2? Just wondering…

I don’t know Davan’s PR’s actually. We’ll find out in a month however since we race each other on Dec 19th.

[utfootball4]

utfootball4 on November 12, 2009 at 3:58 pm #91308

Hahaha… I wouldn’t be able to walk for a week if I tried that weight and reps.

I’ll settle for not so beastly as long as my speed is still here, haha.

You think? How hard are you pushing the squats this year?

[Josh Hurlebaus]

Josh Hurlebaus on November 12, 2009 at 4:10 pm #91309

Well its a bit of an exaggeration, but I’m fairly sure davan’s got squat maxes much higher than mine anyway. My atg squat strength has gone up considerably this year so I’m not weaker than previous years at all, not by a longshot. I just haven’t focused as much on gaining in strength this fall as I’ve added in much more consistent elastic work to compliment the strength training. Since I combine different plyos, jumps and medball throws with my weights I don’t think I’d have enough left in the tank to pull off a set/rep scheme like he does.

[utfootball4]

utfootball4 on November 12, 2009 at 4:24 pm #91313

Well its a bit of an exaggeration, but I’m fairly sure davan’s got squat maxes much higher than mine anyway. My atg squat strength has gone up considerably this year so I’m not weaker than previous years at all, not by a longshot. I just haven’t focused as much on gaining in strength this fall as I’ve added in much more consistent elastic work to compliment the strength training. Since I combine different plyos, jumps and medball throws with my weights I don’t think I’d have enough left in the tank to pull off a set/rep scheme like he does.

I agree, that’s the route I have gone with my bro and my other athletes.

[davan]

davan on November 12, 2009 at 4:24 pm #91314

Different strokes for different folks. We have completely different builds, training histories, etc. Like he said, as long as he runs fast and continuously improves that is all that matters.

[utfootball4]

utfootball4 on November 12, 2009 at 4:30 pm #91316

[quote author="Nick Newman" date="1258021265"]Who has the better sprint PR between the 2? Just wondering…

I don’t know Davan’s PR’s actually. We’ll find out in a month however since we race each other on Dec 19th.[/quote]

Goodluck to the both of you!!

[Matt Norquist]

Matt Norquist on November 12, 2009 at 5:28 pm #91321

Had a great workout tonight.

2x30m block starts

2x30m skips for distance (with run in)
2x30m stiff legged bounds (with run in)
3x 5 broad

30m block start

For kicks and giggles I had 2 of my 5 broads measured with me starting at the first mens hurdle marker. On my best one I was 2 shoes away from the 3rd and on my 2nd best I was 2 1/2 shoes away. Mens hurdles are like 29’11 apart, right?

Tonight was also the first time I’ve done blocks since last spring and I was surprised to see how well I did. My former teammates who were there even commented on how I looked more forceful out of the blocks and had even better extension than I usually do.

Damn I’m feeling good right now.

You only went 30′ on 5 consecutive SLJs?? Am I reading that wrong?

[Josh Hurlebaus]

Josh Hurlebaus on November 13, 2009 at 12:20 am #91327

Haha yeah you read it wrong but I wrote that a tad oddly.

I went between 57-58 feet. I started at one hurdle marker, jumped over one and landed 2-3 feet away from the third.

[Josh Hurlebaus]

Josh Hurlebaus on November 13, 2009 at 11:35 am #91357

Had a good morning lift and plyo session. Ended up doing the same weight as last week.

3×3 hang snatch @ 165
3x4x2 hurdle hops (24 total)
4×5 step back lunges @ 195
Shot throws

Sitting back and relaxing for the next 15 minutes or so before the evening edition of sprinting. I feel infinitely better after yesterdays tempo than I did last week. No sore legs from the curves, etc. Good to see my body finally got used to a tighter track. Thankfully it won’t have to stay used to it.. I’m going to be working out at a different track from now on (190 in lane 6 compared to 150) so it will be quite a bit easier on my legs.

[thebreeze]

thebreeze on November 14, 2009 at 8:42 am #91385

[quote author="Nick Newman" date="1258021265"]Who has the better sprint PR between the 2? Just wondering…

I don’t know Davan’s PR’s actually. We’ll find out in a month however since we race each other on Dec 19th.[/quote]

Just curious, are you guys talking about racing eaachother at that meet at U of Chicago in December?

[davan]

davan on November 14, 2009 at 11:01 am #91393

Yeah, there should be a number of ET guys @ the meet (Matt Norquist, Mortac, Ian Cooley, etc.).

[Josh Hurlebaus]

Josh Hurlebaus on November 16, 2009 at 3:15 pm #91442

I suck horribly at updating this every day.

Sunday’s (today’s) workout

8×90 sec on rower, 2:30 rest with 15 rhythm skips in between

GS series 3x through
12 pullups
12 pushups
20 medball waist twists
12 squats
12 SL hip thrusters

Had a nice relaxing weekend. Looking forward to a good week of workouts

[utfootball4]

utfootball4 on November 16, 2009 at 3:24 pm #91443

I suck horribly at updating this every day.

Sunday’s (today’s) workout

8×90 sec on rower, 2:30 rest with 15 rhythm skips in between

GS series 3x through
12 pullups
12 pushups
20 medball waist twists
12 squats
12 SL hip thrusters

Had a nice relaxing weekend. Looking forward to a good week of workouts[/quote

I agree,having a difficult time keeping up with your journal.

[Nick Newman]

Nick Newman on November 16, 2009 at 3:31 pm #91444

Hey…

What’s USA indoor Champs mark for the 60m? Is that a goal of yours? What’s your PR and goal for indoors?

[Josh Hurlebaus]

Josh Hurlebaus on November 16, 2009 at 3:54 pm #91445

I’ve only run the 60m once, haha. My PR is a 6.83 but I was pissed off the whole race. That was the race that afte the official called “sweats off” some girl took my blocks and started warming up with them…not the most conducive to your pre-race routine, lol.

This years USATF standards aren’t posted on the site yet but last years was a 6.75.

USATF is my ultimate goal this year for indoors. I’m hoping that since I can focus on the 60 this year rather than running 3-4 times a meet I can make some significant improvements and drop down to the time needed to not only qualify but make it out of the first round as well. Its a high hope but thats what I’m shooting for.

[Nick Newman]

Nick Newman on November 16, 2009 at 4:12 pm #91446

That’s awesome dude…one time only and you ran 6.83! You easy could have gone 6.7x then that year…

Hope you smash that this season.

[Josh Hurlebaus]

Josh Hurlebaus on November 17, 2009 at 11:33 am #91461

Speaking of the 60m it looks like I will be running one for the first meet of the year on Dec 5th at UW-Milwaukee.

Its by far the earliest meet of the year calendar wise and time wise. Running starts at 9am!

These three weeks can’t go by fast enough!

[Josh Hurlebaus]

Josh Hurlebaus on November 17, 2009 at 2:28 pm #91472

Todays workout

Am-

3×3 Powercleans @ 235
Hurdle hops
3×6 drop catch RDL’s
2×8 hip thrusters
Shot throws

PM-

6x flying 40m with 25m roll in.

These aren’t meant to be top speed or speed end, rather I use a shorter roll in so that they more or less bridge accel and maxV

I slept like crap last night so todays quality wasn’t the highest. I was stressed out a bit about work and other things and could feel that my muscles were tight/too high of tone from it. I was uncomfortable as hell, etc. After trying to fall asleep for about 90 min I decided to relax the old fashioned way and had a Guinness.

Worked like a charm.

[Josh Hurlebaus]

Josh Hurlebaus on November 17, 2009 at 2:34 pm #91473

Also I realize the irony in my saying in the max str thread that moderate reps make me sore and yet looking at my weights 2/3 of it are in that area.

They were lighter weight and definitely not soreness inducing, lol.

[Josh Hurlebaus]

Josh Hurlebaus on November 18, 2009 at 2:10 pm #91507

Got some clarification on the UW-M meets. Its only trials so I get to wake up early as hell, get out to Milwaukee, race once and be done by 10:30am. I guess that leaves a pretty open day!

Todays workout

6×[email protected] w/2:30 rest

Medball circuit

Today felt good but felt like I had to press a little harder than last week. The speed days have changed a bit and yesterdays took it out of me a bit so I think that, coupled with another stressful day at work, took it out of me. I was originally going to do 7 reps but just wasn’t feeling it.

[Josh Hurlebaus]

Josh Hurlebaus on November 20, 2009 at 4:20 pm #91556

Yesterday- recovery day.

Light rower work, stretching and massage.

Today- speed and weights…yeah great description I know but I’m about ready to pass out. I’ll post the workout before work tomorrow.

[Josh Hurlebaus]

Josh Hurlebaus on November 22, 2009 at 11:00 am #91607

I woke up today feeling like I got hit by a bus. Headache started last night, this morning it developed into full back, shoulder and leg aches with general crap feeling.

I rested all day and its faded a bit but training is gonna take a hit the next few days it seems.

[Pete Diamond]

Pete Diamond on November 22, 2009 at 12:27 pm #91608

Quoth Ned Flanders, “Godspeed, Little Doodle.”

[Josh Hurlebaus]

Josh Hurlebaus on November 23, 2009 at 11:40 am #91626

Thanks man. I feel tons better today. It hit the same way a teacher I work closely with got sick, however it knocked her out of commission for a few days. Hurrah for being fit with a good diet, haha. The legs are still a bit achy but I’m going to get in a light gs workout and some stretching.

[Josh Hurlebaus]

Josh Hurlebaus on November 23, 2009 at 2:32 pm #91629

Ended up doing a rower workout.

6x 1:15, 20 pushups, 20 seconds of rhythm skips.
3:00 rest

I feel pretty good. The workout cleared out my head and feel quite a bit better than before.

[Josh Hurlebaus]

Josh Hurlebaus on November 28, 2009 at 3:01 pm #91846

Hell of a turkey week, haha.

Its been at this stage for awhile now but I’m officially putting this journal on “when I get to it” basis. Work and life stress means that even though I’m on this site multiple times per day, I usually don’t feel like posting. Once the season is more underway I’m sure I’ll be more motivated to post

Lets see here….

Monday- speed work. 4x30m block starts. 4x flying 30m (20m roll in so only working higher ends of accel, not maxV) 2x5broad, 2x5hurdle hops

Tuesday warm up only + therapy day

Wed- tempo- [email protected] w/3min rec

Thur- gen/speed prep day. general str lifting with bounds, skips, and hops (didn’t have facility access this day)

Today- rower tempo- 6×1 min, 25 pushups, rhythm skips
2x jump circuit (150 contacts total)

The cold weather blows so friggin bad right now and most places are closed for thanksgiving break. Wisconsin can suck it….

[Josh Hurlebaus]

Josh Hurlebaus on December 2, 2009 at 2:41 pm #91959

This week is an unload week. I finished up last week with a good speed day that I don’t feel like typing the specificts out, but it was 4×60 with skips jumps and lifting, haha.

Sunday was a much needed rest day. Yesterday was rower tempo +pushups & pullups between sets (it was cold with no gym access)

Today was

2x 30m medball accel, rest, 30m normal accel
3x flying 30 accels

Lifting
2×3 powercleans @ 225
2×4 RDL’s @ 285

2x25m skips for distance
2x25m stiff legged bounds

I feel really good right now. I won’t be doing split sessions nearly as much anymore since more time at night has been freed up for me to get lifting in after.

I can not wait for the meet this saturday. Not too excited about sprinting at like 9:45 am but I have the shake the rust out anyhow. Might as well do it in the morning, haha.

[Josh Hurlebaus]

Josh Hurlebaus on December 2, 2009 at 3:16 pm #91960

Also the slight groin tweak from early this week is feeling great. Barely noticable. Should be 100% by the weekend

[utfootball4]

utfootball4 on December 2, 2009 at 3:26 pm #91962

Goodluck!! Go get 6.70 in the first meet..

[Josh Hurlebaus]

Josh Hurlebaus on December 2, 2009 at 3:39 pm #91963

Thanks man, I’m feeling fast enough for it but we’ll see what the clock thinks, haha.

[Pete Diamond]

Pete Diamond on December 2, 2009 at 3:50 pm #91964

Give ’em Hell, Josh. I’m pulling for you. I’ll be cursing your name (as much as a former D3 guy can) while you have fun on the track as I’m hoofin’ a couch out of a third floor apartment with no elevator this weekend… Seriously. Give ’em hell.

[Josh Hurlebaus]

Josh Hurlebaus on December 2, 2009 at 4:03 pm #91965

Haha, thanks SpeedyPete. Who did you run for in D3?

Your weekend sounds like how my Sunday is probably going to be. My brother is moving and I know who he is going to ask to help, haha.

[Josh Hurlebaus]

Josh Hurlebaus on December 3, 2009 at 11:21 am #91999

Ugh, damn it all. I misread the gym schedule and there is a friggin basketball game tonight so I can’t use the track. Tonight was a 5x150m @18.5 plus medball throw series. I need an alternative for the 5x150m. Any ideas? I already did a rower tempo circuit earlier this week and would prefer not to do another.

[rj24]

rj24 on December 3, 2009 at 11:46 am #92000

You could try high-ish repetition tuck jumps or something similar.

[Josh Hurlebaus]

Josh Hurlebaus on December 3, 2009 at 12:06 pm #92001

I’ve got some good jump circuits I can do as a tempo alternative, I was just wondering about some other alternatives since I’m not in a jump circuit mood, haha.

[Matt Norquist]

Matt Norquist on December 3, 2009 at 12:50 pm #92005

Intensive Tempo is hard to replace without a track. Ext Tempo is more easily replaceable.

Here are some:

1. Treadmill Hills – Crack it up all the way to 15 degrees – and build up as fast as you can and then hop off the treadmill. Will do similar effect.
2. Stairs – If you have someplace where you can do 5-10 flights at a time, this works pretty well.
3. Jump Rope Sets – IE – Double Unders for 30 seconds in a row, or Speed rope for 60 seconds in a row.

[Josh Hurlebaus]

Josh Hurlebaus on December 3, 2009 at 2:03 pm #92009

I ended up doing a jump and sprint drill circuit plus some upper body weights. Definitely not ideal however its better than nothing. Also got in some good manual therapy on the hips afterward. Not too deep, but some good release work.

[Pete Diamond]

Pete Diamond on December 4, 2009 at 3:38 am #92030

Haha, thanks SpeedyPete. Who did you run for in D3?

Your weekend sounds like how my Sunday is probably going to be. My brother is moving and I know who he is going to ask to help, haha.

Josh, I ran for Mary Washington College (Now the University of Mary Washington) in Virginia. We had a pretty good team back then, but they’ve dropped off a bit as of late. There was one woman 400m hurdler and a male high jumper at nationals from my school last year I think.

Good luck racing and moving.

[Nick Newman]

Nick Newman on December 5, 2009 at 12:04 pm #92093

Hey mate,

Good luck tomorrow! I’ll wish for sub 6.80 for ya!

[Josh Hurlebaus]

Josh Hurlebaus on December 5, 2009 at 3:42 pm #92099

Thanks guys. I’ll post on here right after the race, for better or for worse, haha.

[utfootball4]

utfootball4 on December 5, 2009 at 5:59 pm #92100

Thanks guys. I’ll post on here right after the race, for better or for worse, haha.

I think you will do great! REP Elitetrack!!

[Josh Hurlebaus]

Josh Hurlebaus on December 6, 2009 at 6:24 am #92111

Back from the meet. I tried posting the result earlier but my phone took a crap on me.

First race of the season and I set a new PR! 6.78 🙂

Accel felt damn good but top speed was a little lacking. It felt like i never got my hips fully underneath me. I blame that on two things. A: its hard for me to get in solid max V work in the facilities I use. I can reach it for around 5-10m and then have to shut down. B: they cancelled the womens 3k due to a lack of entrants so my warm up was cut short by about 20 min. I got one build up and one hard accel in before it was time to race.

Overall I’m pretty damn pleased with the result. Bring on Chicago!

[Snoof]

Snoof on December 6, 2009 at 6:32 am #92112

Wow, congratz!! 😉

I’d say you’re going sub .70s in months to come!

[Josh Hurlebaus]

Josh Hurlebaus on December 6, 2009 at 6:46 am #92113

Thanks man! I’ve usually been able to drop at least .1 from the first race of indoor to my peak, so I would definitely be happy to be in the 6.6s ^_^

[Nick Newman]

Nick Newman on December 6, 2009 at 6:51 am #92115

Wow…My wish for you came true! Now for my wish to come true for myself 🙂

Congrats!

[Pete Diamond]

Pete Diamond on December 6, 2009 at 7:18 am #92116

Good job today, Josh. Great way to open the season!

[Matt Norquist]

Matt Norquist on December 6, 2009 at 8:41 am #92117

Nice dude. That is moving – especially early season. 6.6x is definitely in your sights. You’re racing at U of C in 2 weeks? I will be there too. I will buy post-meet drinks for any ETer (of age) who is at the meet on the 19th.

[griff]

griff on December 6, 2009 at 10:42 am #92120

Well done Josh, thats some movin. I met a dude in Ireland recently who was here on Vacation, from Wisconsin he had met you, he was a Wisconsin native, so the EliteTrack community Knows no bounds.

[Josh Hurlebaus]

Josh Hurlebaus on December 6, 2009 at 3:19 pm #92138

Nice dude. That is moving – especially early season. 6.6x is definitely in your sights. You’re racing at U of C in 2 weeks? I will be there too. I will buy post-meet drinks for any ETer (of age) who is at the meet on the 19th.

Hell yeah I’ll be there. Drinks sound great after. I’m capping today off with a nice Guinness as I type.

Well done Josh, thats some movin. I met a dude in Ireland recently who was here on Vacation, from Wisconsin he had met you, he was a Wisconsin native, so the EliteTrack community Knows no bounds.

Haha wow, thats actually pretty funny. Small world! Thanks man!

[utfootball4]

utfootball4 on December 6, 2009 at 3:31 pm #92139

Nice Job Josh..

[mortac8]

mortac8 on December 6, 2009 at 4:23 pm #92145

6.30, 6.78…close enough. nice job. someone get this guy a facility.

[Josh Hurlebaus]

Josh Hurlebaus on December 6, 2009 at 4:51 pm #92150

Haha, I remember your prediction. Give me another one somewhere in the 6.6’s so I can hit that as well 🙂

UT- Thanks!

[Nick Newman]

Nick Newman on December 6, 2009 at 5:02 pm #92153

A number of guys last year ran that time and ran sub 10.40…and with your strong 200m, could well be faster than that.

[Josh Hurlebaus]

Josh Hurlebaus on December 7, 2009 at 4:08 pm #92188

Man I hope I can go sub 10.4 this year. I thought I was on track for a legal sub 10.5 last year but…well I never got that chance, lol.

Today’s the start of a high vol week.

Rower tempo circuit

8 x 1:30, 20 pushups, rhythm skips

light stretching and foam roller work. Nothing too hard

I’m feeling vindicated in my training after this weekend and I’m pumped as all hell for this week of workouts.

[Josh Hurlebaus]

Josh Hurlebaus on December 8, 2009 at 9:36 am #92219

So it turns out there was competition at the meet… I just saw the results and someone ran a 6.83 in a different heat.

Beats me as to why they wouldn’t have us together. People probably put in ridiculous seed times for themselves.

Oh well. Finals in Chicago will ensure that I have people around me to help me run my best.

results here- https://www.wissports.net/sports/trackcc/results/6508.pdf

[GoingsGone]

GoingsGone on December 8, 2009 at 12:19 pm #92229

haha I might be at U of C with you guys

[Matt Norquist]

Matt Norquist on December 8, 2009 at 1:07 pm #92231

Man I hope I can go sub 10.4 this year. I thought I was on track for a legal sub 10.5 last year but…well I never got that chance, lol.

Today’s the start of a high vol week.

Rower tempo circuit

8 x 1:30, 20 pushups, rhythm skips

light stretching and foam roller work. Nothing too hard

I’m feeling vindicated in my training after this weekend and I’m pumped as all hell for this week of workouts.

How many meters are you covering in 1:30?

[Owen]

Owen on December 8, 2009 at 1:23 pm #92233

the guy who ran the 6.83 went onto run 24.0 in the 200m?

anyone think he might be missing some speed end?

[Josh Hurlebaus]

Josh Hurlebaus on December 8, 2009 at 3:10 pm #92235

Owen- yeah I saw that as well, haha. That’s a horrible transition between events

Matt- thats a great question. My rower (since I found it) didn’t have the screen/computer for it. I hooked up my exercise bike screen to it and it spits out a speed measure that is consistent based on my intensity yet meaningless otherwise, so I’ve got my own system to judge intensity and effort per set. If I get to a gym with a concept I’ll give it a test to see how much water I’m covering.

[Josh Hurlebaus]

Josh Hurlebaus on December 8, 2009 at 3:20 pm #92236

Todays workout felt amazing.

4x40m medball accels
3x flying 30 accels
2x30m skips for distance

3×3 powercleans @ 235
2x30m stiff legged bounds
3×5 RDL’s @ 285 complexed with 3 hurdle hops

[Josh Hurlebaus]

Josh Hurlebaus on December 9, 2009 at 2:19 pm #92283

Int tempo work today

6x150m @ 19.5 W 3 min recover

Medball circuit

10 of each
OH spike
Shot throws (R&L)
Twist throws
Chest pass
Clean throw

The gym was empty due to the blizzard the midwest is being pounded with. The drive back home was interesting, especially when asshats in SUV’s tailgate you in your compact car…but thats a rant for a different time and place.

Overall the workout went well.

[Josh Hurlebaus]

Josh Hurlebaus on December 10, 2009 at 2:57 am #92291

Supposed to be a rest day but instead I have to free my car from the snow toppled tree in my driveway.

The snow from the blizzard is so damn heavy the branches are about 15 feet lower than usual and my car is being held prisoner by the tree.

[Josh Hurlebaus]

Josh Hurlebaus on December 11, 2009 at 4:42 pm #92385

Good day of sprinting today

2x40m (w 15-20m roll in)
3x 30-20-30 s-f-s style
2×5 broad

It felt good to get some solid sprinting in. The gym was empty so I was able to open some doors and use some hallway space to increase my roll in distance, giving me more room to hit maxV

[Josh Hurlebaus]

Josh Hurlebaus on December 13, 2009 at 3:18 am #92433

Moved my rest day from wed to yesterday (friday) just a light warm up and some stretching

Todays morning session

3×4 hang snatch
3x3x2 hurdle hops
Squat complex- 3x 4atg @ 225, rest 30 sec, 4 banded drop/speed squats @ 135, rest 5 min

Feeling really good right now. Looking forward to the meet next Sat and hopefully improving on my time, although since I’m in the middle of a hard training block I won’t be upset if I don’t. I actually have a post race workout planned since it falls on what should be a speed day and 110m of racing won’t hit the volume I need, haha.

[Josh Hurlebaus]

Josh Hurlebaus on December 15, 2009 at 1:36 am #91941

Can’t believe I woke up with a friggin sore throat this morning. This crap better be cleared up by saturday, ugh.

Lets see here, catching up on the workouts…

Sat’s PM session was a multi jump circuit focusing on elastic hip power as well as some hip flexor and lower abdominal work. 2x through the circuit for I believe a total of around 140ish contacts…gonna have to look at my notebook to know for sure though.

Yesterday was a therapy day. Light and gradual warm up, some static stretching, about 10-15 min of rolling out my quads, calves and glutes with a roller, and manual work on the hams and glutes after. I don’t like using a foam roller on my hams, it always feels like I’m doing more harm than good to them.

I’m feeling good to day otherwise, however I did sleep like crap last night.

[Josh Hurlebaus]

Josh Hurlebaus on December 15, 2009 at 2:30 pm #92500

Usual rower recovery day

warm up, hip mobility

7×1:30, 20pushups, rhythm skips

light stretching

I still can’t believe my throat is friggin sore. Its not the tonsil area but lower, like right above the bronchial tubes. Oh well, can’t worry about something I can’t control. Other than the irritated throat I’m feeling great.

[Josh Hurlebaus]

Josh Hurlebaus on December 16, 2009 at 12:17 am #92505

If two nights ago’s sleep was crap then I don’t even know how to describe last nights. I was up every 30 minutes because I was so friggin hot. My house is drafty as hell except for my room, which means the heat is on all night and never leaves my room. It felt like the middle of friggin summer with no AC. Off to go to do my morning lifting

[Josh Hurlebaus]

Josh Hurlebaus on December 17, 2009 at 4:23 am #92539

Yesterdays workouts went fine even with the crap sleeping, although my sore throat gradually mutated into a nice little head cold. So I took a sick day today and ended up sleeping about 10 hours last night. Holy crap did that help, haha. The cold is still here but I don’t feel nearly as bad as I did yesterday.

Yesterdays lifting
3×4 powercleans @ 225
3x3x2 hurdle hops (for height)
3x RDL complexes ( 4 rdls @ 305, rest 30 seconds, 3 drop catch rdl’s @ 185, rest 5 min)

Sprinting
3x medball accels (35m each)
4x flying 40’s
3x30m stiff legged bounds

I felt really good throughout the workouts, even though before the warm up I was rather blah. Hopefully I can kick this cold before the drive down friday night.

[Josh Hurlebaus]

Josh Hurlebaus on December 18, 2009 at 11:17 am #92575

Feeling like crap sucks on multiple levels. I’m definitely still going down for the meet but christ…I might just suck to high hell. This cold is kicking my ass.

Yesterday turned into a complete rest day and today is going to be tempo.

[Nick Newman]

Nick Newman on December 18, 2009 at 11:51 am #92578

I really don’t think it’s worth running mate…why run after what you opened with? you don’t need this one.

[Josh Hurlebaus]

Josh Hurlebaus on December 18, 2009 at 12:01 pm #92579

True, and it is really early in the season so there isn’t much riding on this.

However I do want to have the meet up with the guys heading down.

Hell I’ve been looking forward to this meet since Sept.

I’ll make a final decision tomorrow..if I’m not nay better I guess I’ll have to pull out.

[Josh Hurlebaus]

Josh Hurlebaus on December 18, 2009 at 12:09 pm #92581

I do know what will happen regardless of my decision because I have horrensoud luck

Drive down for the meet= feel like crap

Scratch= I miraculously recover by sat morning and kick myself for not going.

[Nick Newman]

Nick Newman on December 18, 2009 at 12:17 pm #92582

Well, doesn’t matter either way…your on your way to breaking 6.7 in Jan/Feb and the high majority of guys who run sub 6.7 don’t even open up until then! So your doing great!

[Matt Norquist]

Matt Norquist on December 18, 2009 at 12:38 pm #92584

Come down, and if you’re feeling sub-par – have some fun and run a different event, or work on tech.

It’s not like being sick makes you more likely to seriously hurt yourself running. I’ve got a cold I can’t shake, but am still going to run.

[Josh Hurlebaus]

Josh Hurlebaus on December 18, 2009 at 12:48 pm #92586

I’m helping a friend bring some stuff up from Chicago on Sat so I’ll be there regardless. Its just that its a major blow to the psyche right now to feel like crap leading up to a meet I was pumped for.

This feels remarkably like every friggin nationals I’ve ever been to. Sick the entire week leading up to it or during the meet itself, haha.

[Matt Norquist]

Matt Norquist on December 18, 2009 at 12:52 pm #92588

I’m helping a friend bring some stuff up from Chicago on Sat so I’ll be there regardless. Its just that its a major blow to the psyche right now to feel like crap leading up to a meet I was pumped for.

This feels remarkably like every friggin nationals I’ve ever been to. Sick the entire week leading up to it or during the meet itself, haha.

In 2008 at Indoor WC in the Hept, Bryan Clay had a serious case of flu, had lost 10+ lb, and was fighting nausea the whole time. I think he ran 6.71 or something – LOL!

Maybe you’ll suffer the same fate 🙂

[Josh Hurlebaus]

Josh Hurlebaus on December 18, 2009 at 1:06 pm #92589

Haha, so on a side note, wtf is with the USATF conversion standards for 55/60?

It took a6.75 to get in with the 60 last year but a 6.23 for the 55? Who the hell runs a 6.75 while only hitting 1.04 for a 10m split?

[Matt Norquist]

Matt Norquist on December 18, 2009 at 2:41 pm #92598

Haha, so on a side note, wtf is with the USATF conversion standards for 55/60?

It took a6.75 to get in with the 60 last year but a 6.23 for the 55? Who the hell runs a 6.75 while only hitting 1.04 for a 10m split?

Yeah, it’s a problem in the USATF conversion model. Obviously, a 6.23 55 will lead to a 6.72 (at worst) 60m. Multis Points conversions are similar – in that you can get more points for a relatively worse 55m or 55h – but at same time – my 8.0 55H converts to a 8.65 60 – when there is no way that I will take .65 to cover 5m at the end of a hurdles race.

[Josh Hurlebaus]

Josh Hurlebaus on December 19, 2009 at 3:45 pm #92651

Here in Chicago staying at my old college roommates place. Bout ready to get a little stretching in and go to bed. Looking forward to the meet tomorrow! Feel a bit better than I did yesterday but not nearly 100% Oh well, it will still be fun!

[Nick Newman]

Nick Newman on December 19, 2009 at 4:01 pm #92652

Alright good luck mate!

[Josh Hurlebaus]

Josh Hurlebaus on December 20, 2009 at 3:54 pm #92664

OK, results time/ meet recap

Today I felt like absolute shit and I feel like I owe preemptive apologies. I got word today that nearly everyone I work with now has strep and now that my throat has damn near swollen shut I’m willing to bet I do as well. So anyone who I talked to this weekend, if you start feeling sick go to the doc. This sucks ass.

Prelims- 1st-Ryan Shields 6.30, 2nd – Davan 6.34, 3rd me 6.38.

We were all in the same heat and I was happy being in the 6.3’s since I did it more as a systems check. I wasn’t sure how the body was going to hold up and I didn’t feel great.

Finals- Ryan Shields- 6.19, Me 6.33….and I don’t know any of the other times. Davan should have been up there with me. He had a hell of a meet and its good to see him in the low 6.3’s. And holy shit did Ryan make me feel slow…

I got a bit pumped for finals and the adrenaline helped alot with the feeling like crap. Got a nice long warm up in as well, which helped.

It was great meeting Mort, Ian and Davan there. I definitely recommend to any one reading this coming out to the next ET dominated meet, haha. I wish I could have gone out with you guys afterward but I really needed to head back and just sit on a couch with some soup.

I’m taking the next week off (give or take a few days) to try to kick this sickness.

[davan]

davan on December 20, 2009 at 4:05 pm #92665

I think you’re overestimating my final. I ran the 5m WR and the 5-55m inverse world record after that stumble :).

[Josh Hurlebaus]

Josh Hurlebaus on December 20, 2009 at 4:17 pm #92666

Haha I mean you should have been there (6.33 or lower) had you not stumbled. I heard the stumble and thought someone pulled/tore something. Now you can tell everyone that you can run 6.8 even with a fall ^_^

[Josh Hurlebaus]

Josh Hurlebaus on December 20, 2009 at 4:27 pm #92667

btw- Did you get video of the races?

[davan]

davan on December 20, 2009 at 4:35 pm #92668

There is secret video in existence. PM me for details.

[thebreeze]

thebreeze on December 21, 2009 at 4:44 am #92673

Yea it was a good meet. I was 3rd in that final after you and shields. Not sure what my time was, hopefully under 6.4. I was in 6 right by davan and he got out pretty decent before he stumbled. It threw me off a lil cause i felt like i was running a time trial after that till i saw shields and his stride the last 20m. He made us all look slow lol. It was fun tho. Good luck to you guys the rest of the season.

[Josh Hurlebaus]

Josh Hurlebaus on December 21, 2009 at 11:20 am #92678

Shields has a ridiculous 30-55m. I watched the video and holy crap was that an ugly race. My arm action is quite literally shite…way too open.

Good to see so many ET’ers do so well at this meet. We should make it a tradition, haha.

[mortac8]

mortac8 on December 22, 2009 at 2:52 am #92683

Yes, good meet. It always pleases me to see people dominate post-college. I would love to see what some of these peoples’ college coaches have to say. One would think they’d want national champions right? Na, I guess they would rather exercises their ultimate control and score more points at the intergalactic championships (aka Cornfield Conference meet) 🙂

[Josh Hurlebaus]

Josh Hurlebaus on December 22, 2009 at 3:55 am #92685

If there ever is an intergalactic championships then we are screwed. I’ve raced those green guys online before and they all go 9.2.

But yeah, a national championship would have been cool but head coach knows my body best o_0

[davan]

davan on December 22, 2009 at 4:03 am #92686

Would you rather go to a national championship or be the 2nd best masters LJer in the world? 😉

[Josh Hurlebaus]

Josh Hurlebaus on December 22, 2009 at 4:13 am #92688

Thats right, we’ve got a new world ranking member on the boards, haha.

[Nick Newman]

Nick Newman on December 22, 2009 at 8:06 am #92689

Who we talking about?

Are the results up anywhere?

[Josh Hurlebaus]

Josh Hurlebaus on December 22, 2009 at 8:23 am #92690

The results were emailed to me. I can post them.

And mort was told by the pit official that his jump puts him at like 2nd in the world at the moment for his age group 🙂

[Josh Hurlebaus]

Josh Hurlebaus on December 22, 2009 at 8:30 am #92692

Results attached below

[Matt Norquist]

Matt Norquist on December 22, 2009 at 8:40 am #92694

The results were emailed to me. I can post them.

And mort was told by the pit official that his jump puts him at like 2nd in the world at the moment for his age group 🙂

That’s funny. Check out attached link from 2009. Looks like about 20 master’s age competitors at over 7.00m!

https://www.mastersathletics.net/fileadmin/html/Rankings/Rankings_2009/2009longjump.htm

What is crazy to me is that Carl Lewis and Larry Myricks both went 8.50 at age 35!!

Not to knock Mortt’s performance. He beat me!

[Josh Hurlebaus]

Josh Hurlebaus on December 31, 2009 at 3:20 pm #93024

Had a great off week last week! Healed up from having strep and am feeling good. I didnt write down anything that I did last week… I just did a lot of biking, rowing and body weight work. I hadn’t had a true rest week in ages and needed it, especially while being that sick.

Monday- rower tempo

Tues- contrast accel day
3x 30m sled pull, 40m unresisted
2x rolling 40m

Today- 300,150,300,150 w/ 5 min rest + medball circuit
The pace for the tempo was supposed to be 21 per 150 but I ended up going low 20’s and 41’s. Felt pretty good.

[Josh Hurlebaus]

Josh Hurlebaus on January 1, 2010 at 7:01 pm #93052

Todays workout-

2x40m block starts

3x S-F-S

2x30m stiff legged bounds

3x3pc/hc complex
3x5broad
3×4 RDL w/depth jumps mixed in

Felt really quick today. Block starts were average for the first few steps but 10-40 accel and maxV for the S-F-S felt really damn good.

[Irish100m]

Irish100m on January 2, 2010 at 1:52 am #93056

Well done for gettin a session out today

[Josh Hurlebaus]

Josh Hurlebaus on January 5, 2010 at 12:44 pm #93232

Irritated as hell today. Decided to change my fiancee’s oil only to find out the place that did it last were incompetent asshats. Anyone who uses a gun to tighten an oil plug should never be around a car. I had to use a damn breaker bar to free the plug.

About to go do my ext tempo work. Need to blow off some steam, haha.

Yesterday- rest day (therapy and light stretching)
Sat was jump circuit and lifting

[Josh Hurlebaus]

Josh Hurlebaus on January 8, 2010 at 7:21 am #93368

Mondays ext tempo work was good as always

6x2min on the rower with 25 pushups and some skips inbetween

Tuesdays speed day was mediocre. I decided to work out right after work which I haven’t done before. My legs were toast.
4x40m accels
3x flying 40s
2x30m stiff legged bounds

Weds int tempo was great, however. [email protected] 19.5-20.5 with 2:30 rest. medball throw circuit afterward

[Josh Hurlebaus]

Josh Hurlebaus on January 8, 2010 at 7:22 am #93369

Today sucks, however. I was helping a kid get his snowpants on at work today and he jumped up, headbutting me in the mouth. Blood and pain followed shortly after. I just returned from the dentist with a nice fat lip and thankfully no broken or damaged teeth. Just have to ice and ibuprofen my face a few more times today.

[Josh Hurlebaus]

Josh Hurlebaus on January 10, 2010 at 10:38 am #93455

Ok, meet report:

The drive was only around an hour and I felt pretty good even though I didn’t get the best sleep. Warm ups and build ups felt good also. However there were multiple timing errors and malfunctions throughout the day. When it came time to race Davan and I both found out that the 55 straight away is horrendous. I didn’t remember it being that bad but the rubber surface is worn down so much that your spikes poke through and hit the concrete underneath it. At the starting area you can see where everyone does starts since the concrete is starting to show through. It was a rock hard track and had no energy return.

Prelims I went 6.41 and 6.39 in finals. I’ve never felt so good and had such a shit time before. They also didn’t put up the mats at the end of the straight so I crashed into a damn wall. That was amazing.

Can’t wait to go to a well run meet at a good facility. Ugh. The only good thing about today was that Davan and I had a competitive race so its good practice for both of us.

[thebreeze]

thebreeze on January 10, 2010 at 11:06 am #93459

Ok, meet report:

The drive was only around an hour and I felt pretty good even though I didn’t get the best sleep. Warm ups and build ups felt good also. However there were multiple timing errors and malfunctions throughout the day. When it came time to race Davan and I both found out that the 55 straight away is horrendous. I didn’t remember it being that bad but the rubber surface is worn down so much that your spikes poke through and hit the concrete underneath it. At the starting area you can see where everyone does starts since the concrete is starting to show through. It was a rock hard track and had no energy return.

Prelims I went 6.41 and 6.39 in finals. I’ve never felt so good and had such a shit time before. They also didn’t put up the mats at the end of the straight so I crashed into a damn wall. That was amazing.

Can’t wait to go to a well run meet at a good facility. Ugh. The only good thing about today was that Davan and I had a competitive race so its good practice for both of us.

where was the meet?

[Danny Tutskey]

Danny Tutskey on January 10, 2010 at 11:17 am #93460

Ok, meet report:

The drive was only around an hour and I felt pretty good even though I didn’t get the best sleep. Warm ups and build ups felt good also. However there were multiple timing errors and malfunctions throughout the day. When it came time to race Davan and I both found out that the 55 straight away is horrendous. I didn’t remember it being that bad but the rubber surface is worn down so much that your spikes poke through and hit the concrete underneath it. At the starting area you can see where everyone does starts since the concrete is starting to show through. It was a rock hard track and had no energy return.

Prelims I went 6.41 and 6.39 in finals. I’ve never felt so good and had such a shit time before. They also didn’t put up the mats at the end of the straight so I crashed into a damn wall. That was amazing.

Can’t wait to go to a well run meet at a good facility. Ugh. The only good thing about today was that Davan and I had a competitive race so its good practice for both of us.

What size spikes did you wear? Yeah, that mat that they have there is quite thin, given it’s about 20m off the finish line. Too bad they had so many issues.

[Josh Hurlebaus]

Josh Hurlebaus on January 10, 2010 at 11:49 am #93463

the breeze: the meet was at carthage college.

Danny i wore 1/4″ x-mas trees. The track is much more run down than it was even last year, let alone 4 years ago when I first raced there.

[davan]

davan on January 10, 2010 at 11:50 am #93464

The meet was at Carthage College. To say the meet, the starting line, and the overall racing was terrible would be an incredible understatement. There was a false start in all, but 1 of the 55m heats (men & women). For the first women’s heat, they ran it over 4 times because of 3 different starting malfunctions. There was great irregularity in how long you were going to be held in the set position (seeing everything from quick guns where no one was set to close to 4 seconds in one of the hurdle races). They were errantly handtiming some of the 55m prelims and then giving FAT times that didn’t add up to what would be expected. Lanes were randomly drawn for the final. My spikes are blunted now because of the track. Need I say more? lol

Josh ran well in spite of the situation–I didn’t run as well as I should have. We both ran much slower than we are capable of, I believe. If Josh gets to a better facility and keeps up the hard training, he should be down to the 6.6s for the 60m soon enough.

[Josh Hurlebaus]

Josh Hurlebaus on January 10, 2010 at 11:55 am #93467

Thanks man. You were right on my shoulder so if I’m 6.6’s then you are right there with me, haha.
I forgot about the false starts and how incredibly off the first time that showed up for me was, haha. 6.5x my ass!

[thebreeze]

thebreeze on January 10, 2010 at 12:42 pm #93469

good job guys. hope to race u guys again this season.

[Danny Tutskey]

Danny Tutskey on January 10, 2010 at 7:03 pm #93477

the breeze: the meet was at carthage college.

Danny i wore 1/4″ x-mas trees. The track is much more run down than it was even last year, let alone 4 years ago when I first raced there.

I had the same issue there 4 years ago. I switch from 1/4 to 1/8 in the finals. You can feel the cement with 1/4, but also theres less friction with a shorter spike. IF you ever run there again put in 1/8, but you’re right, the track is very run down now at the start.

[Josh Hurlebaus]

Josh Hurlebaus on January 11, 2010 at 1:20 pm #93500

Just signed up for the UW Track Classic in two weeks. I’ll get to run the 60m and I was thinking about opening up the 200 but they only have the 300. I may still do it but that sounds like ugh…

Yesterday I finished up the meet with 3x flying 40s, getting in some good speed endurance. Also did 2x30m stiff legged bounds (all in trainers)

Today was a good rest day and I got a solid 9 hours of sleep. Gonna ride the bike for about 15 min and get in a light stretch in a few min.

[Irish100m]

Irish100m on January 11, 2010 at 2:11 pm #93503

300s indoors …

Not a fan of trying to run flat out then my competitors on my outside breaking from their lane and coming right on top of me. Never again. I would do one outdoors though

[Josh Hurlebaus]

Josh Hurlebaus on January 11, 2010 at 2:19 pm #93504

Hahah yeah it seems like it would be quite a bit more aggressive to the cut compared to the 400. I wish they had a 200, I’m really itching to run one!

[Josh Hurlebaus]

Josh Hurlebaus on January 12, 2010 at 2:11 pm #93578

Good workout today

Bit of a harder tempo session

300 in 40, 6 min rest
300 in 39, 6 min
150 in 20, 3 min
150 in 20.5

The times don’t look like much but on a 3 lane track where lane 3 is only 150m, its not the easiest. I followed it up with a medball circuit.

8x, OH spike, shot throws (each arm), twist throws, chest passes, ohb

Feelin good right now. Gotta find a place to do my speed work tomorrow though. The gym is being overtaken by basketball all night

[Ian Cooley]

Ian Cooley on January 13, 2010 at 3:54 am #93595

How well do you handle doing a speed session the day after a hard tempo session like that? Do you ever feel tight or sore or anything coming into your speed work?

[utfootball4]

utfootball4 on January 13, 2010 at 6:31 am #93602

Good workout today

Bit of a harder tempo session

300 in 40, 6 min rest
300 in 39, 6 min
150 in 20, 3 min
150 in 20.5

The times don’t look like much but on a 3 lane track where lane 3 is only 150m, its not the easiest. I followed it up with a medball circuit.

8x, OH spike, shot throws (each arm), twist throws, chest passes, ohb

Feelin good right now. Gotta find a place to do my speed work tomorrow though. The gym is being overtaken by basketball all night

You are moving on those 300’s considering you are running them on a indoor track.

[Josh Hurlebaus]

Josh Hurlebaus on January 13, 2010 at 9:30 am #93613

UT- it was a decently hard workout but feels the same to me as doing repeat 200’s @ 26-28.

Ian- I used to get tight the day after from a hard tempo day until I started putting medball work afterward. The medball work seems to do just enough to keep me loose and prevent tightness the next day.

[utfootball4]

utfootball4 on January 13, 2010 at 9:42 am #93615

UT- it was a decently hard workout but feels the same to me as doing repeat 200’s @ 26-28.

Ian- I used to get tight the day after from a hard tempo day until I started putting medball work afterward. The medball work seems to do just enough to keep me loose and prevent tightness the next day.

I think the key is what type and how much speed follow these hard/int tempo workouts.. What did you do today and what’s the plan for wed and thur?

[Josh Hurlebaus]

Josh Hurlebaus on January 13, 2010 at 11:09 am #93632

Today is an accel focused day with maybe some skips for d. Depends on how I feel, haha. I’m about to go do it now.

Tomorrow is rower tempo, remedial work and an upperbody circuit, so its a good recovery day.

Thurs is an elastic focused day, with the majority of work coming from skips and bounds, however there are a few build ups to maxV in the beginning.

Overall, given my workouts this year leading up to now, this is not a hard week so if I’m still I probably did something stupid to myself rather than it being from the training this week.

[utfootball4]

utfootball4 on January 13, 2010 at 11:18 am #93633

Today is an accel focused day with maybe some skips for d. Depends on how I feel, haha. I’m about to go do it now.

Tomorrow is rower tempo, remedial work and an upperbody circuit, so its a good recovery day.

Thurs is an elastic focused day, with the majority of work coming from skips and bounds, however there are a few build ups to maxV in the beginning.

Overall, given my workouts this year leading up to now, this is not a hard week so if I’m still I probably did something stupid to myself rather than it being from the training this week.

Naw you should be ok esp since you are doing a low vol acc today and low int tempo work tomm. With today’s session and Thursday how much skips/bounds do you have plan?

[Josh Hurlebaus]

Josh Hurlebaus on January 13, 2010 at 11:23 am #93634

Today depends on how my body feels, but the highest it will be is 2x30m for skips for D

Thursday is more volume intensive however. It progresses through 2-3 sets of skips for D, stiff legged bounds and 5 broad. Given the solid short speed end stimulus I had on sat (from the workout after the race), I feel I can get away with a bit less sprint volume and instead focus on skips/bounds for power development before I cut back when I start my comp phase in 2 weeks

[utfootball4]

utfootball4 on January 13, 2010 at 11:29 am #93635

Today depends on how my body feels, but the highest it will be is 2x30m for skips for D

Thursday is more volume intensive however. It progresses through 2-3 sets of skips for D, stiff legged bounds and 5 broad. Given the solid short speed end stimulus I had on sat (from the workout after the race), I feel I can get away with a bit less sprint volume and instead focus on skips/bounds for power development before I cut back when I start my comp phase in 2 weeks

Sounds good!! What’s your thoughts on skips for height?

[Josh Hurlebaus]

Josh Hurlebaus on January 13, 2010 at 11:36 am #93636

I like them but I actually think they are more stressful on my body than hurdle hops, so I get most of my vertical plyo work done that way. It could be the surface of the track I train on, but for some reason skips for height are pretty hard on me.

[utfootball4]

utfootball4 on January 13, 2010 at 11:40 am #93637

I like them but I actually think they are more stressful on my body than hurdle hops, so I get most of my vertical plyo work done that way. It could be the surface of the track I train on, but for some reason skips for height are pretty hard on me.

Very true, esp if you are powerful and able to propel your body.. The athlete is getting high in the air then has to absorb that force vs jumping over 18-24in hurdles.

[Josh Hurlebaus]

Josh Hurlebaus on January 13, 2010 at 11:48 am #93638

Haha well I do my hurdle hops over hurdles set at the 39in setting. Go big or go home, right?

We’ve got a roll of sealflex type track mat I may just start rolling out for my skips to reduce the shock a bit more.

[utfootball4]

utfootball4 on January 13, 2010 at 11:53 am #93639

Haha well I do my hurdle hops over hurdles set at the 39in setting. Go big or go home, right?

We’ve got a roll of sealflex type track mat I may just start rolling out for my skips to reduce the shock a bit more.

Damn 39in.. Why so high??

[Josh Hurlebaus]

Josh Hurlebaus on January 13, 2010 at 12:04 pm #93640

I’ve got a good standing vert. Any lower and I get lazy on the tuck part of the jump.

[utfootball4]

utfootball4 on January 13, 2010 at 12:13 pm #93641

I’ve got a good standing vert. Any lower and I get lazy on the tuck part of the jump.

Did you see Mike post in Nick journal?

In my opinion, setting hurdles high, even for advanced athletes is really just for showing off. It doesn’t indicate how high you jump and in cases of women or less elastic athletes, it just leads to cockeyed squirming clearance techniques and / or hit-a-hurdle-and-fall-on-your-face injuries.

In fact, watching the box jumps on youtube where people set up boxes at 70 inches and then brag about it as if that’s there vertical is a pet peeve of mine because the ability to jump on to something high is just as much about what you do with your legs and posture to make clearance or land on the high object as it is about actually jumping high.

There’s certainly a time and a place for testing limits on those types of things and I don’t overlook the potential benefits of accomplishing the seemingly impossible but I think even with those things considered the risks outweigh any benefits.

[Josh Hurlebaus]

Josh Hurlebaus on January 13, 2010 at 12:21 pm #93642

I can see where putting them stupidly high can be bad, but I’m serious. For some reason my form turns to shit anything lower than between 36-39 inches. I get lazy and have poor take offs, get cockeyed mid air, etc. Mentally its easier for me to keep focus and form up if I have it at those heights.

On a side note, I still hold my tae kwon do school record for a flying kick over a bar while still kicking the heavy bag. I can’t remember the exact height anymore but it was about eye level. That qualifies as showing off, haha. I blame my needing high hurdles for my hops on the fact that I would do those types of things in class whenever I could for fun.

[utfootball4]

utfootball4 on January 13, 2010 at 12:29 pm #93644

I can see where putting them stupidly high can be bad, but I’m serious. For some reason my form turns to shit anything lower than between 36-39 inches. I get lazy and have poor take offs, get cockeyed mid air, etc. Mentally its easier for me to keep focus and form up if I have it at those heights.

On a side note, I still hold my tae kwon do school record for a flying kick over a bar while still kicking the heavy bag. I can’t remember the exact height anymore but it was about eye level. That qualifies as showing off, haha. I blame my needing high hurdles for my hops on the fact that I would do those types of things in class whenever I could for fun.

Hows your GCT and what are the spacing between hurdles?

[Josh Hurlebaus]

Josh Hurlebaus on January 13, 2010 at 12:50 pm #93645

Well i should probably clarify my hurdle hops a bit. Depending on the day I will do the higher ones and those definitely do have higher GCT, but conversely I like the effect they have on the hip flexors from having to snap your legs up and over the hurdle and feel they work raw power/acceleration ability better.

On maxV days I will do hurdle hops with more hurdles and lower height (lowest hurdle height) with quicker GCT

[Josh Hurlebaus]

Josh Hurlebaus on January 13, 2010 at 12:58 pm #93646

Speaking of hurdle height, im also kind of limited on my choices. I have either real hurdles or 6 inch wickets.

[Josh Hurlebaus]

Josh Hurlebaus on January 14, 2010 at 2:26 pm #93695

Good home workout tonight!

Light and easy warm up, light stretching.
Remedial work- duck walks, squat walks, crab walks (front, back and side to side), spidermans, inchworms and cartwheels
6×2:00 on the rower with equal rest
4x Pushup/pullup complex. (25/15) rest 2 min

Looking forward to tomorrow. My body is feeling good today and I’m itching to do some skips/bounds.

[Josh Hurlebaus]

Josh Hurlebaus on January 15, 2010 at 1:27 am #93701

Good morning lifting session.
3×4 PC/HC combo @215
3×3 hurdle hops
3×4 [email protected] 315

Pretty easy lifting. Today isn’t a hard lifting day so it felt good to be able to bang that out pretty quickly.

Off to work now. I’ll post todays workout after I get back from it tonight.

[Josh Hurlebaus]

Josh Hurlebaus on January 19, 2010 at 3:22 pm #93824

Ok, updates

Last thur-
40m
2x skips for height
3x stiff legged bounds
2x 5 broad
40m

Fri- warm up, stretching, foam rolling

Sat- off

Sun- tempo jump circuit, remedial work, upper body circuit

Today- contrast accel work 3x (30m unweighted sled pull, 40m unresisted)
2x 30m stifflegged bounds

3×2 [email protected] 235
3×3 depth jumps
2×4 atg squats @245
2×6 drop catch RDL

This is an unload week for me and its needed. My left hip was a bit tight today which is odd since I never have hip problems. I think I just slept funny. Track volume for this week is ridiculously light. Two speed days and a premeet. All tempo is being done via rower or medball circuits.

[Danny Tutskey]

Danny Tutskey on February 7, 2010 at 2:22 pm #94439

YOU ARE THE MAN!!!!!!!!!

[Josh Hurlebaus]

Josh Hurlebaus on February 7, 2010 at 5:21 pm #94442

Thanks man, turns out they rounded my 55 time up from what was announced.

55m prelims- 6.31

4×200- lead leg, lane 1, 21.8

55m finals- 6.27 PR!

200m- 21.75 PR! (I really want to run on a banked track, haha)

I had a hell of a day 🙂 My top speed is feeling damn good right now and I haven’t had any true SE work yet. I’m trying to get off work so I can go to Iowa next weekend. If not I will run the 60m the weekend after. I think I would like a weekend off after this meet but I don’t want to pass up a big time meet like ISU.

[utfootball4]

utfootball4 on February 7, 2010 at 5:29 pm #94443

Thanks man, turns out they rounded my 55 time up from what was announced.

55m prelims- 6.31

4×200- lead leg, lane 1, 21.8

55m finals- 6.27 PR!

200m- 21.75 PR! (I really want to run on a banked track, haha)

I had a hell of a day 🙂 My top speed is feeling damn good right now and I haven’t had any true SE work yet. I’m trying to get off work so I can go to Iowa next weekend. If not I will run the 60m the weekend after. I think I would like a weekend off after this meet but I don’t want to pass up a big time meet like ISU.

Please go to the ISU meet..

[Josh Hurlebaus]

Josh Hurlebaus on February 7, 2010 at 5:37 pm #94444

I’m going to try but I just had my hours upped at work and my position switched to a 1 on 1 with a special needs kid, so its really hard to take any time off.

Today was great and definitely did what I intended it to do. Run two 200’s for some really solid SE stimulus and get me more relaxed for the 55. I was so focused on the 200 I was able to relax a bit more in the 55 and thigs just went really well, haha.

[utfootball4]

utfootball4 on February 7, 2010 at 5:40 pm #94445

I’m going to try but I just had my hours upped at work and my position switched to a 1 on 1 with a special needs kid, so its really hard to take any time off.

Today was great and definitely did what I intended it to do. Run two 200’s for some really solid SE stimulus and get me more relaxed for the 55. I was so focused on the 200 I was able to relax a bit more in the 55 and thigs just went really well, haha.

On the real, I probably wouldn’t race. You would be setting yourself up for a huge injury or a huge let down after a very good week, let your body adapt and get back at it in 10-12 days.

[Josh Hurlebaus]

Josh Hurlebaus on February 7, 2010 at 5:42 pm #94446

I was thinking the same thing. There is a meet two weeks from now at UW-M, where I ran my 6.78 in December. Its actually a pretty fast track and its so close I don’t have to stress myself out with travel.

[utfootball4]

utfootball4 on February 7, 2010 at 5:44 pm #94447

I was thinking the same thing. There is a meet two weeks from now at UW-M, where I ran my 6.78 in December. Its actually a pretty fast track and its so close I don’t have to stress myself out with travel.

Not sure if you are interested but ISU will have a last chance meet which should be very good.

[Nick Newman]

Nick Newman on February 7, 2010 at 11:04 pm #94449

Thanks man, turns out they rounded my 55 time up from what was announced.

55m prelims- 6.31

4×200- lead leg, lane 1, 21.8

55m finals- 6.27 PR!

200m- 21.75 PR! (I really want to run on a banked track, haha)

I had a hell of a day 🙂 My top speed is feeling damn good right now and I haven’t had any true SE work yet. I’m trying to get off work so I can go to Iowa next weekend. If not I will run the 60m the weekend after. I think I would like a weekend off after this meet but I don’t want to pass up a big time meet like ISU.

DDDDDDDDDDDaaaaaaaaaaaaaaaamn!!!!!!!!!!!!!! Congrats bro!!!!

Seriously moving now. I know sum sub 21 guys who can’t run that fast on a flat track. Really impressive. 20.xx for sure outdoors! Sick stuff.

[Ian Cooley]

Ian Cooley on February 8, 2010 at 3:16 am #94452

Wow- great times! Good work Josh.

[Josh Hurlebaus]

Josh Hurlebaus on February 8, 2010 at 3:27 am #94453

Thanks guys. I broke out of my slump I had been in since December. I think being ridiculously sick for that 7-10 days detrained me a bit and it took awhile to get back to where I feel like I should have been since then. I can’t wait to run another 200. Holy hell I love that race.

[Josh Hurlebaus]

Josh Hurlebaus on February 9, 2010 at 4:12 pm #94508

Good recovery workout today.

6×1:30 rower tempo w/20 pushups and rhythm skips inbetween

Flexibility and hip mobility work

Bench and pullup complex

After working on finances and such, even though I may be able to get into to USATF with the times I’ve run, I have decided to call indoor quits after my next race in two weeks. Student loans have wrecked me and in order to save up cash for travelling to warm weather outdoor meets I need to stop spending money on travelling to indoor meets. My goal since the journal started has been to get under 21 for the 200 and I think I am definitely on my way with my 21.75 I ran on a flat (albeit fast) 200m oval. I’m still trying to decide on whether I am going to give the 60m another shot where I set my PR earlier this year, or do a 55/200 combo at the place I just ran this weekend. Both are fast mondo tracks, but the one with the 60 is only 4 lanes so I don’t think I’d run a 200 there.

[utfootball4]

utfootball4 on February 9, 2010 at 4:24 pm #94509

I would like to see you train as a 400m runner, I’m sure you could go 45sec.

[Winning22]

Winning22 on February 10, 2010 at 5:19 am #94523

since i trained under josh’s program over the summer ill post my pr i had last week. 6.41 55m

[utfootball4]

utfootball4 on February 10, 2010 at 6:12 am #94526

since i trained under josh’s program over the summer ill post my pr i had last week. 6.41 55m

This is what I hate the most, very similar to when these combine athletes go train with combine gurus. After they run 4.3 they give the combine gurus all the credit instead of there college SC the person who has worked with them the most.

You did josh program for how long? 10-12 weeks is not enough time to give josh all the credit, please give your coaches, teammates, and support staff some credit because those are the people who has helped you the most.

I hope your coach isn’t reading this forum. Good Job on the Pr!!

[Winning22]

Winning22 on February 10, 2010 at 9:34 am #94530

I can see i cant post anythign on this forum without you saying something.

[Winning22]

Winning22 on February 10, 2010 at 9:34 am #94531

i give them credit to there.

[Josh Hurlebaus]

Josh Hurlebaus on February 10, 2010 at 11:21 am #94533

Haha, this was an unexpected read for when I got home.

I appreciate the credit Winning, but you work your ass off. I think the speed work definitely helped you but right now your coaches have to be getting it right as well for you to be showing your speed at meets like you are right now. I know you weren’t trying to give me all of the credit.

[Josh Hurlebaus]

Josh Hurlebaus on February 10, 2010 at 11:28 am #94534

On the topic of 400’s…

I really hate that damn race. I’m not sure much else can be said, haha. The 4×4 is something entirely different, as I have insane motivation/fear of screwing the relay over so I can go out and run like I’m on fire. However when I get in the blocks for an open I can never achieve the same type of focus and end up running alot slower than I should.

[Danny Tutskey]

Danny Tutskey on February 10, 2010 at 12:24 pm #94536

i give them credit to there.

Give credit where you like. Maybe Josh taught some intangible thing that we are not aware of. I’m sure you’re not giving him all the credit over something that was over the summer. He may have taught you something about technique, focus etc. You should give yourself some credit!!! You have worked really hard and it came together for you. Your coaches put you in position, but YOU had to do it. They didn’t run the race for you. Give it where you feel it’s needed! Give some to that Space Ghost episode you watched the night before 🙂 Nice job Zach!!!!!!!!

[utfootball4]

utfootball4 on February 10, 2010 at 12:40 pm #94538

Yeh, Yeh, Yeh, give your coaches and teammates credit. Most coaches wouldn’t never given you a second chance after you dropped the baton in NCAA’s and cost them a possible national championship.

[Josh Hurlebaus]

Josh Hurlebaus on February 10, 2010 at 12:51 pm #94539

Quit being a dick UT. Most coaches would give him a second chance because they recognize that he actually works his ass off and accidents happen.

Hes not out drinking his ass of 3x a week year round like the majority of college athletes and now he’s showing his improvement. His credit goes to himself as far as I’m concerned. Hes not only training and racing well, but hes living his life well which is much more important in the long run.

[utfootball4]

utfootball4 on February 10, 2010 at 12:57 pm #94540

Quit being a dick UT. Most coaches would give him a second chance because they recognize that he actually works his ass off and accidents happen.

Hes not out drinking his ass of 3x a week year round like the majority of college athletes and now he’s showing his improvement. His credit goes to himself as far as I’m concerned. Hes not only training and racing well, but hes living his life well which is much more important in the long run.

How is that being a dick?? You don’t agree that some coaches would have been a true dick to him?

[Josh Hurlebaus]

Josh Hurlebaus on February 10, 2010 at 1:09 pm #94541

If he were in D1 he would have to earn his way back on to the relay possibly. But hes their #2 sprinter by time and #1 if you count this past weekends results. ANy coach wh o doesn’t put their #1 or #2 guy on a relay is incredibly dumb or doesn’t like points. It’s D3, talent pools don’t run deep enough, even where he is, to replace a 10.8 or better guy.

[Danny Tutskey]

Danny Tutskey on February 10, 2010 at 1:10 pm #94542

Yeh, Yeh, Yeh, give your coaches and teammates credit. Most coaches wouldn’t never given you a second chance after you dropped the baton in NCAA’s and cost them a possible national championship.

Now that’s a low blow that he doesn’t deserve! Real low! I’m guessing you’re speaking from experience? Most coaches would keep someone of his caliber on a relay because he’s a big part of the reason they got to nationals. He dropped the stick, it happens. He could do a lot worse. They lost the meet by 20 points. I don’t think winning the race is worth 20 points, right? So the meet score etc is totally irrelevant to this season.

[utfootball4]

utfootball4 on February 10, 2010 at 1:16 pm #94543

If he were in D1 he would have to earn his way back on to the relay possibly. But hes their #2 sprinter by time and #1 if you count this past weekends results. ANy coach wh o doesn’t put their #1 or #2 guy on a relay is incredibly dumb or doesn’t like points. It’s D3, talent pools don’t run deep enough, even where he is, to replace a 10.8 or better guy.

Thank you, that’s the only point I was trying to make. At some levels (D1, D2 etc) the coaches would have treated him like a dick.

[Winning22]

Winning22 on February 10, 2010 at 1:21 pm #94544

You’ve never made a mistake in your life? Im pretty furious what you just said if you were in front of me I would not say nice words to you.

[utfootball4]

utfootball4 on February 10, 2010 at 1:22 pm #94546

You’ve never made a mistake in your life? Im pretty furious what you just said if you were in front of me I would not say nice words to you.

Ok, I’m done with this topic. I already stated it wasn’t a personal attack against you.

[Josh Hurlebaus]

Josh Hurlebaus on February 15, 2010 at 11:41 am #94742

About to go work out. Question for this coming friday since its a night meet. How do most of you prepare for racing 8 or so hours later than you usually do? Do you just treat it as normal or do you do an AM activation session?

[Eric Broadbent]

Eric Broadbent on February 15, 2010 at 11:47 am #94743

Most times when I’ve competed later at night my coach has had me do just what you mentioned above only the volume of the activation workout is slightly smaller than what it would be if it was the day before the meet. I always try and move around a little bit more if there is a lot of down time once I get to the meet also.

[Josh Hurlebaus]

Josh Hurlebaus on February 15, 2010 at 12:05 pm #94745

Thanks. This is potentially my last hurrah for indoor unless I qualify for USATF (which I may be able to scrape up some funds for if I qualify, hopefully, haha) and I don’t want to leave anything up in the air.

[Eric Broadbent]

Eric Broadbent on February 15, 2010 at 12:38 pm #94748

If you do qualify I am pretty sure they will reimburse you for travel once you get there so I wouldn’t worry about that. That would be awesome if you made it…how far off are you?

[Josh Hurlebaus]

Josh Hurlebaus on February 15, 2010 at 12:41 pm #94749

I need a 6.75 for the 60 to hit the standard. I ran 6.78 in December and have gone 6.27 for the 55 since then. As long as I run as well as I did for the 55m two weeks ago I should be 6.72 or lower.

[Eric Broadbent]

Eric Broadbent on February 15, 2010 at 12:43 pm #94750

nice! get after it!

[Josh Hurlebaus]

Josh Hurlebaus on February 15, 2010 at 1:41 pm #94757

Another Q about this weeks workout set up. Hows this sound?

Sat- I had a race model plus maxV day and lifting
Today- rower tempo plus gen str circuit
Mon- accel, skips and bounds, lifting
Tues- tempo (probably 5x2x100m), upper body lifting
Wed- warm up, hip mobility, dyn flex work
Thur- Premeet work
Fri- Race

Since its a one and done meet, would you guys recommend I do a mock race thursday to mimic a multi day meet or would it be better to do one before the race on friday to mimic a same day trial and final setting. I always run faster in finals, but i’m not sure if thats from the stimulus of the prelim or just my adrenaline.

[mortac8]

mortac8 on February 15, 2010 at 1:50 pm #94758

I don’t know if I’d try any mock races. I’d just do some starts, etc. the day before.

[Eric Broadbent]

Eric Broadbent on February 15, 2010 at 1:55 pm #94759

How much are you backing off for this race considering it might be your last indoor race (hopefully not)? Are you still squatting heavy on monday? If you were trying to back off a lot I would add a day of rest in there.

[Josh Hurlebaus]

Josh Hurlebaus on February 15, 2010 at 2:02 pm #94760

I’m backing off enough to try to get a low enough time that gets me into usatf but not enough that it screws me over if I qualify and I have to draw out a peak for 2 more weeks.

The tempo was a typo, its actually 4x2x100.

[the_chosen_one]

the_chosen_one on February 15, 2010 at 10:43 pm #94766

Actually, 6.78 is good enough to get in the meet. The field size for the 60 is something like 18. If the don’t have 18 or a competitve field they will take folks who are below the standard. Look back at previous years “status of entries”

[Nick Newman]

Nick Newman on February 15, 2010 at 10:50 pm #94767

Is that what you normally do before a big race?

Most top 60m guys i know do a fast 20m block session 2 days before the big race.

[the_chosen_one]

the_chosen_one on February 15, 2010 at 10:51 pm #94768

https://www.usatf.org/events/2008/USAIndoorTFChampionships/entry/status.asp

USATF rule 11.3(b) concerning adding athletes to make a competitive field and USATF rule 8 concerning automatic qualifications will be used.

[Josh Hurlebaus]

Josh Hurlebaus on February 16, 2010 at 1:05 am #94769

Is that what you normally do before a big race?

Most top 60m guys i know do a fast 20m block session 2 days before the big race.

I usually do a block session and some build-ups plus weights 2 days before. However this week is messed up since I was snowed in a day last week and I had to switch up workouts. Now I have to either have more hi-int days during the week than I’m used to, at a reduced volume or having the same amount with the schedule I listed before.

the_chosen_one- Thanks!. I had heard that rule from Danny but I want to run in the 6.6’s if I am going to go. I don’t want to be the slow white guy who shows up, gets blown up, and goes home feeling like he shouldn’t have even gone. If I go 6.6 this Friday I feel I have a legitimate chance of not taking dead last 😛

[Josh Hurlebaus]

Josh Hurlebaus on February 20, 2010 at 7:59 am #94945

Alright, its friday and I feel effing amazing!

I’m so pumped for this meet I can’t wait to get out on the track and burn one.

I didn’t want to post anything since I didn’t want to jinx myself or whatever, but the way I feel right now makes me think that a 6.6 is happening tonight.

[Josh Hurlebaus]

Josh Hurlebaus on February 20, 2010 at 2:31 pm #94948

Hahaha, jesus christ did I suck today.

I feel like Nik (no offense bud!). I was supposedly peaked and the time came to drop something great and I laid a giant egg. 6.85 I think it was. I don’t know for sure cause I don’t really care, haha.

To put it in perspective, I’ve gone, 6.78, 6.33, 6.31 and 6.27 this year. That 6.85 is a 6.37 which, makes me as good as I was two years ago.

Now its time for me to gripe.

A: I hate officials that hold you forever. I ended up twitching hard, which has never happened before, and right after I twitched and was coming back down the gun fired.

B: I got dusted out of the blocks and pressed hard the entire way. Not like when Ryan Shields killed me at UoC. That helped me run faster. I was in oh shit mode tonight and never got upright. I was still leaned forward by the end of the race and just completely pissed off that I forgot my entire race model.

C: AARRARRRRRGH

Things I’ve learned about myself this indoor season.

1: I need to race better competition more often. I have literally forgotten how to race when people are next to me in the 60m. I ran well vs Shields because I was so sick I literally just didn’t want to die. That eases the pressure/stress a bit.

2: I taper horribly. I really think I perform the best if I’m kept under a higher load. Maybe tonight isn’t the best example of it, since everything else went wrong and I didn’t have a final to try to correct for them, however for the UW-Madison meet I gave myself a mini peak and again failed hard.

3: theres probably more, I’m just to aggravated to think of them right now.

Overall it was a good indoor season. I hit some solid PRs (6.27 and 21.75). I can’t wait to take a relaxing week or so and then hit the training hard again for outdoor. It feels good to have a solid idea of where my speed is and knowing things I need work on.

[Nick Newman]

Nick Newman on February 20, 2010 at 3:01 pm #94950

lol! Well my situation and reasons for sucking at nationals was a bit different to yours i feel. But thanks anyway.

[Josh Hurlebaus]

Josh Hurlebaus on February 20, 2010 at 3:05 pm #94951

Haha yeah, but the feeling is probably close. Major disappontment, kinda feeling embarassed for being so far off what you’ve already run/should have run /jumped

[Nick Newman]

Nick Newman on February 20, 2010 at 3:15 pm #94952

yeah no doubt…

although for you to feel like i did, you would have had to run 7 seconds! LOL

[Josh Hurlebaus]

Josh Hurlebaus on February 20, 2010 at 3:21 pm #94953

Haha. Looks like we’ve both got some axes to grind for outdoors.

On the plus side, me not hitting my goal of 6.6x has currently lit a fire under my ass. I really feel annoyed that I couldn’t put together what I would consider a great race. Even my 6.27 had an awkward start and odd first 3rd or 4th step.

The 200 I had was amazing though. It’s 800% easier to relax for that race since it isn’t won or loss based on the start.

[Josh Hurlebaus]

Josh Hurlebaus on March 7, 2010 at 2:45 am #95567

Just finished my first week of training after my week off. Feels good to be hitting it hard again!

Day 1: Acceleration development

Method: contrast training.

Workout:3×2 of 20m resisted, 90 sec rest, 30m unresisted, 6 min rest

Weights *note weights aren’t given as it is Dependant on how I feel after the workout. General rule of thumb is 80-90%1rm for olympic lifts, 70-85% for primary lifts, and 60-75% for auxiliary lifts.

Powercleans- 3×4

ATG squats- 3×6

SL Hip thrusts- 2×10

Shot throws
_________________________________

Day2: General and Elastic Strength development

Method: Unspecific explosive work and jump circuits

Medball throw circuit- 65 throws from various positions

Jump circuit- 1 set of 8 different types of jumps, 12 jumps per type of jump

Weights: upper body general strength
______________________________________________

Day3: Specific elastive strength and hip power

Method: Skips, bounds and sprints

Workout:

50m accel

2xskips for height (each set is 4 pushes each foot for skips)

2x skips for distance

2x5broad

50m accel

Weights

Hang Snatch- 3×4

Reverse Lunge 3×6

Hanging Leg Lift- 2×10

Single hop shot throws
___________________________________

Day4: Recovery day: Pool work, foam roll, stretching
___________________________________

Day 5: Tempo work

Method: Repeat runs with incomplete recovery

Workout: 8×150

Weights: Upper body bodybuilding circuit
_______________________________________

Day 6: Acceleration development

Method: repeated short sprints with moderate recovery

Workout: 4x2x35m hillsprints- 90sec/6 min recovery

Weights:

Powerclean & hangclean complex- 3×4

RDLs-3×6

Hip flexor machine-2×10

Medball throws
______________________________

Day 7: off

[Josh Hurlebaus]

Josh Hurlebaus on March 7, 2010 at 2:50 am #95568

Overall I had a good first week back. I was actually pretty friggin sore from those atg squats however after the next lower body day of lifting it went away about 90%.

The volume on everything except sprints was fairly low as I am building my way back up, and volume will rise for the next few weeks then drop off during my recovery week, pick back up for the next 4 weeks then drop for comp which will start May 1st at Uw-Oshkosh. They’ve got the fastest outdoor track I’ve ever been on, Mondo Super X if I remember right and the widest curves I’ve ever seen. Its where I ran my 21.54 into a -1.4 last year when it was 40 degrees and my first race. This meet is 1 month after it was last year so the weather should be quite a bit warmer plus I’m faster now than ever, so hopefully I can open up quite a bit faster.

[Josh Hurlebaus]

Josh Hurlebaus on March 11, 2010 at 3:20 pm #95778

This week has been going great so far. Todays workout was int tempo, indoors since it was raining.

8×[email protected] 20-21, 3:00 rest

It may seem slow, but I took 80% of my indoor 200 PR (21.75) which was 20.3 for the 150. Since the outside lane is only 150m, this is probably a bit higher intensity but it felt really easy and relaxed.

I post the previous few days when I get a chance to catch things up from my journal.

[utfootball4]

utfootball4 on March 11, 2010 at 3:40 pm #95780

This week has been going great so far. Todays workout was int tempo, indoors since it was raining.

8×[email protected] 20-21, 3:00 rest

It may seem slow, but I took 80% of my indoor 200 PR (21.75) which was 20.3 for the 150. Since the outside lane is only 150m, this is probably a bit higher intensity but it felt really easy and relaxed.

I post the previous few days when I get a chance to catch things up from my journal.

Not slow at all…

[Josh Hurlebaus]

Josh Hurlebaus on March 11, 2010 at 3:44 pm #95781

This weeks workouts

Day 8- General strength/elastic strength day.

Workout- Medball circuit x2, jump circuit x2, upperbody circuit x2

Medball series (10 throws each, 30 sec rest between types of throws, 2:30 between full sets)- Overhead Spike, shot throws (L&R), twist throws (from waist, L&R), chest pass, between the legs forward, overthe head back.

Jump series (same recovery set up as medballs)- line hops (lateral), line hops (forward and back), tuck jumps, side split jumps, front split jumps, dinkey kicks

Upperbody circuit (no rest between exercises, 2:30 between full sets)- 12 handstand pushups, 12 db rows, 20 waist twists, 20 pushups

Day 9: Acceleration development.

Method: contrast training.

Volume: 350m

Workout: 20m resisted, 90 sec rest, 30m unresisted, 6 min rest

Weights

Hang clean- 4×4

RDL- 4×5

Hip flexor machine- 2×10

Shot throws

Day 10: off

Day 11: Tempo work

Workout: 8×150

Weights: Upper body hypertrophy style lifting

Day 12: (Tomorrow) Specific elastive strength and hip power

Method: Skips, bounds and sprints

Workout:

50m accel

2xskips for height (each set is 4-5 pushes each foot for skips)

2x skips for distance

2x5broad

50m accel

Weights

Hang Snatch- 4×4

Reverse Lunge 3×5

Hanging Leg Lifts- 2×10

Single hop shot throws

Day 13: (friday) pool work, recovery, etc

Day 14: (sat) Acceleration Development

Workout: 4x2x40m hill sprints, 2min/8 min recovery
2-3x skips for distance (10 contacts per set)

Weights-

Powercleans 2×4, 2×3

Parallel squats 4×4

Weighted Hip Thrusters 2×10

Shot throws

[thebreeze]

thebreeze on March 11, 2010 at 4:22 pm #95782

This week has been going great so far. Todays workout was int tempo, indoors since it was raining.

8×[email protected] 20-21, 3:00 rest

It may seem slow, but I took 80% of my indoor 200 PR (21.75) which was 20.3 for the 150. Since the outside lane is only 150m, this is probably a bit higher intensity but it felt really easy and relaxed.

I post the previous few days when I get a chance to catch things up from my journal.

Did you do that 150 workout in spikes or trainers?

[Josh Hurlebaus]

Josh Hurlebaus on March 11, 2010 at 4:23 pm #95783

Trainers. I use these for tempo https://store.nike.com/index.jsp?country=US&lang_locale=en_US&cp=usns_CSE_081109_Froogle&l=shop,pdp,ctr-inline/cid-1/pid-284981/pgid-284979&CAWELAID=428200252

[thebreeze]

thebreeze on March 11, 2010 at 5:52 pm #95786

oh ok cool cause i did a similar workout earlier in the year in trainers and was running about the same times, maybe a little faster prolly cause it was on a 200m track.

[Josh Hurlebaus]

Josh Hurlebaus on March 14, 2010 at 3:33 pm #95928

Todays workout (day 14 above) felt really good.

Hadn’t done squats to only parallel in ages but put up 335, so I’m happy with that. I forgot what it felt like to stop myself before hitting the bottom like an atg, haha.

For the shot throws, I only had a HS boys shotput (12lbs). However I measured my furthest throw and it was a few inches shy of 61 feet. Anyone have data on range differences between a 16 and 12 lb shot?

[davan]

davan on March 14, 2010 at 4:24 pm #95929

It is problematic to just use the differences because most are going to come from throwers (ie people who have well over 50lbs on you). In my experience, there is a fairly big differential for people of our size. At least 8ft, probably more. I prefer using my HS shot (12lbs) versus the 16lb.

[Josh Hurlebaus]

Josh Hurlebaus on March 15, 2010 at 12:34 am #95932

Yeah, I figured the difference got larger the smaller and less muscular you are.

[Josh Hurlebaus]

Josh Hurlebaus on March 18, 2010 at 12:16 pm #96099

Day 15- General strength/elastic strength day.

Workout- Medball circuit x1, jump circuit x2, upperbody circuit x3

Medball series (12 throws each, 30 sec rest between types of throws, 2:30 between full sets)- Overhead Spike, shot throws (L&R), twist throws (from waist, L&R), chest pass, between the legs forward, overthe head back.

Jump series (same recovery set up as medballs)- line hops (lateral), line hops (forward and back), tuck jumps, side split jumps, front split jumps, donkey kicks

Upperbody circuit (no rest between exercises, 2:30 between full sets)- 12 handstand pushups, 12 db rows, 20 waist twists, 20 pushups

Day 16: Acceleration development.

Workout: 4x50m, 3x flying 30 (20m roll in), 3x5broad (all on grass)

Weights

Powerclean- 4×3

RDL- 4×4

Hanging leg lifts

Shot throws

Day 17: off

Day 18: Tempo work

Workout: 3×200 @ 26.3, 26.7, 26.8 (5min recovery)
3×[email protected], 18.1, 18.3 (4 min recovery)

Weights: Upper body hypertrophy style lifting

[Josh Hurlebaus]

Josh Hurlebaus on March 18, 2010 at 12:20 pm #96100

Speed work on Monday felt awesome and lifting was crazy good. Powercleans were at 245 with really good bar speed.

Tempo today also felt really damn good. I was going by feeling and hit some really quick times for how relaxed I was running, so that always a good sign. I also ate like crap before hand, a first in a LONG time, and I started feeling some crappy deli chicken coming up after the second 200. All in all, I’d give this weeks workouts an A+ so far.

[Josh Hurlebaus]

Josh Hurlebaus on March 22, 2010 at 12:26 pm #96256

Speed on Thursday felt great, as did the bounding

3x100m, gradual build up for 50, hard for 50
3×5 broad

Lifting was scratched cause I couldn’t get in the gym where I was running and had to go pick up my fiancee soon after.

Friday was a pool recovery workout. Lasted an hour or so and was very needed.

Sat was a good rower tempo workout and today I’ve been killed by a head cold. I’m not too upset since my unload week started sat. I rested all day today, and I’ll see how I feel for tomorrows medball and jump circuits.

[Josh Hurlebaus]

Josh Hurlebaus on March 30, 2010 at 10:29 am #96633

So what was what I thought a cold turned out to be respiratory flu and it took me out for the majority of last week.

rest through wed.

Thurs warm up and light jump circuit
Friday rower tempo + upperbody lift
Sat maxV and lower body lifting
Sun medball and jump circuits
Today 6x55m, 2x30m skips for D, 2×5 broad, lifting

[Josh Hurlebaus]

Josh Hurlebaus on April 2, 2010 at 6:46 am #96763

Yesterday- Int tempo 4×200, 4×100. 4 min rest between each. These were run by feeling rather than time.

Today- Speed end

2×120, 2×90 @ 98% w 12 min recovery

4×5 double leg bounds
4×5 squat jumps w/45lbs
single hop shot throws

I know I don’t update regularly, but with work and having a busy life I find that updating this gets pushed to the back burner quite often. Speed work has been going very well and I am probably going to open up my season either April 10th at my former college or April 17th at Benedictine U

[Josh Hurlebaus]

Josh Hurlebaus on April 11, 2010 at 10:36 am #97116

Haha, first outdoor meet and the wind readings dont tell the whole story.

100m prelims- 10.78 shut down, 3rd going into finals behind another 10.78 and a 10.6x
finals- 10.80, won finals but the wind was gusty and switching directions. I swear it was a headwind but the guage says otherwise.

200m-21.35 – PR

Despite this being a PR, it was a shit run. The wind was a cross wind, so we had it to our backs for the first 50, our side for the next 50 and our side/face for the back stretch. I felt like I had zero top speed and was stuck/couldnt go fast or be bouncy.

I hadn’t expected to do this meet, so I’m a bit run down. I had 3 speed days this week (sun, tues and thur) and had to register after I pulled jury duty for next week. I wasn’t sure if I could leave the county/state if the trial wasn’t finished by sat so I decided to run this weekend. Holy heck am I beat!

[Nick Newman]

Nick Newman on April 11, 2010 at 11:07 am #97118

Very well done. 21.35 is very good for right now. Might we see 20.99 this year? Keep up the hard work.

[Josh Hurlebaus]

Josh Hurlebaus on April 11, 2010 at 12:29 pm #97120

Thanks man. The wind for the 200 is deceptive. It shows a .3 but every other heat was between -2.x to -3.x

Regardless, for a meet I trained like hell through I’m pleased with the results.

[Eric Broadbent]

Eric Broadbent on April 11, 2010 at 12:32 pm #97121

nice work man…can’t complain too much about a PR…sounds like it is going to be an awesome outdoor season…keep it up

[Josh Hurlebaus]

Josh Hurlebaus on April 15, 2010 at 11:07 am #97316

Last few days felt great for training.

Sunday-off/R&R

Monday- rower tempo plus skips, upperbody circuit

Tuesday- MaxV- 6×30 w 50m build up, 8min recovery
-weights: 3×3 hang cleans @ 205, 2×4 [email protected] 305, 3×5 drop catch rdl @ 135+band, 1xhop shot throws

Wed- Controlled speed work (stealing CF’s term)- 3×200, 3×100. 200’s were 26, 25.5 and 24 w/5 min rest. 100’s were fast and relaxed on the turf infield. The 24 was a mistake…I didnt think I was going as hard as I apparently was, haha

[utfootball4]

utfootball4 on April 15, 2010 at 11:13 am #97317

Last few days felt great for training.

Sunday-off/R&R

Monday- rower tempo plus skips, upperbody circuit

Tuesday- MaxV- 6×30 w 50m build up, 8min recovery
-weights: 3×3 hang cleans @ 205, 2×4 [email protected] 305, 3×5 drop catch rdl @ 135+band, 1xhop shot throws

Wed- Controlled speed work (stealing CF’s term)- 3×200, 3×100. 200’s were 26, 25.5 and 24 w/5 min rest. 100’s were fast and relaxed on the turf infield. The 24 was a mistake…I didnt think I was going as hard as I apparently was, haha

Was the CSW done in spikes or trainers?

[Josh Hurlebaus]

Josh Hurlebaus on April 15, 2010 at 11:14 am #97318

trainers

[Nick Newman]

Nick Newman on April 15, 2010 at 11:19 am #97319

Last few days felt great for training.

Sunday-off/R&R

Monday- rower tempo plus skips, upperbody circuit

Tuesday- MaxV- 6×30 w 50m build up, 8min recovery
-weights: 3×3 hang cleans @ 205, 2×4 [email protected] 305, 3×5 drop catch rdl @ 135+band, 1xhop shot throws

Wed- Controlled speed work (stealing CF’s term)- 3×200, 3×100. 200’s were 26, 25.5 and 24 w/5 min rest. 100’s were fast and relaxed on the turf infield. The 24 was a mistake…I didnt think I was going as hard as I apparently was, haha

Hey,

I noticed you waited 72 hours after the meet before your next high CNS session. I like this.

Do you usually do this? Have you done 48 hours before?

If you had 3 meets on back to back to back weekends (sat) would you do that as well?

[Josh Hurlebaus]

Josh Hurlebaus on April 15, 2010 at 11:32 am #97320

Yeah I definitely try to wait 3 days roughly before my next high CNS session after a meet where I do more than one race. 48 hours seems too early for me and quality feel like crap.

I would do 48 hours if the volume from the meet was low or the intensity at the meet was for some reason kept intentionally lower than a usual meet.

For 3 meets in a row, I would probably use the meet and then then tuesday as my major high int days for the week.

Maybe something like, although I don’t like only one lower body lifting day and would prefer to have two.

sun-off/R&R
mon-low- ext tempo/rower circuit/etc
tue-high- speed/lift
wed-med- CSW/int tempo/upper lifts
thur-low vol/recovery -OR- low volume speed & plyo
fri-premeet/blocks/ build ups -OR- multijump & medball

However I have trouble working out week plans for those types of situations myself and would welcome other opinions. I’ve had thursday be a lower volume speed, plyo and weight day and have friday be just a warm up and light multijump or medball session and had good results as well.

[utfootball4]

utfootball4 on April 15, 2010 at 11:41 am #97322

With a typical hi/lo setup:
Sun rest
Mon tempo
Tue speed/weights
Wed gs/mb circuits
thur starts/weights
fri rest

[Nick Newman]

Nick Newman on April 15, 2010 at 11:43 am #97324

Thanks Josh…

Yeah that’s exactly the set up i was thinking and i thought the same thing…1 lifting per week for 3 weeks ARGH!

But i think i’d do,

Sun – OFF
Mon – Strides, med ball, light hops etc
Tues – Speed, plyo + Weights (Ms maintain, power)
Wed – OFF
Thurs – Speed + Speed weights (short sharp session)
Fri – Warm up and stretch
Sat – Compete

What do you think of that?

[Josh Hurlebaus]

Josh Hurlebaus on April 15, 2010 at 11:47 am #97326

I think that should work fine, but I might throw in some general strength work on wed at least. Medball work, maybe a jump circuit, etc. Personally I like keeping some form of work in between two speed days otherwise I feel like a bit flat.

[Nick Newman]

Nick Newman on April 15, 2010 at 11:52 am #97327

Nice man, yeah i agree actually…

In the past i’ve never felt properly recovered after meets (especially with travel involved) because i’ve done 48 hours low key after a meet…

I’ll try 72 hours though over the next 3 weeks and see how i feel.

[Josh Hurlebaus]

Josh Hurlebaus on April 27, 2010 at 11:19 am #97774

Alright, havent updated in awhile again. Had my last unload week and now its onto comp phase for me. Saturday was my first accel day in awhile where I actually felt really quick and powerful. Todays tempo work was nice and relaxed and I felt really light during it. All good signs. I’m running the 100 and 200 at UW-Oshkosh this weekend. They have a great mondo track with great curves, so hopefully the weather cooperates and I cant hit a good time. The next 4 weeks I will be having meets every weekend, as opposed to indoors. I think part of my problem indoors was that I didnt have enough race stimulus so I never really got into a groove.

[Winning22]

Winning22 on April 27, 2010 at 11:26 am #97775

Hey

[Josh Hurlebaus]

Josh Hurlebaus on April 27, 2010 at 11:45 am #97777

Hullo

[Nick Newman]

Nick Newman on April 30, 2010 at 1:32 am #97832

Meant to ask you this a while back but forgot…

When you break 21 in the 200m do you then think it would be best for you to move upto the 400m and focus on that? In your opinion of course…

[Josh Hurlebaus]

Josh Hurlebaus on May 2, 2010 at 3:26 pm #97910

Sorry man, didn’t see your question.

I hate the 400.

Im not sure how else to describe it. I’ve run pretty good times in the 4×4, but i can never achieve that level of excitement for the open 400 and usually run like crap.

[Josh Hurlebaus]

Josh Hurlebaus on May 2, 2010 at 3:37 pm #97911

Well today was interesting.

It was very gusty today. The winds for my races were both in the 5m/s range and I still managed to screw both up, haha.

100m- 10.38, 5.0m/s

I forgot that the x next to my name on the heat sheets meant they weren’t taking me to finals…I ran it like I do all prelim 100’s. Solid but not 100% to 25, hard through 80 then shut down. Pretty much an all systems check before I give it 100% for finals.

200m- 20.97

It beats the hell out of me how I managed to tie up for the last 30m of a 200 with a tailwind like this, but I did it. It was a straight wind down the backstretch so we fought it through the first 30-40 or whatever meters. I ran the curve harder than I ever have and was gassed for the last 30m.

Its nice to get some quick times down but honestly I feel like I should have been faster in that 200 given the conditions, headwind or not for acceleration. The 100 was just me being stupid.

Next race is a week from now at UW-Madison. Hopefully there isn’t any wind and its a nice 80 degree day:)

[Nick Newman]

Nick Newman on May 2, 2010 at 3:45 pm #97912

Shame about the wind! Great running though.

[Josh Hurlebaus]

Josh Hurlebaus on May 2, 2010 at 3:47 pm #97913

Thanks man. The next fastest guy was a 21.6, so I got to feel like Bolt for a little bit there 😛 Would have been nice to have some comp though

[Pete Diamond]

Pete Diamond on May 2, 2010 at 4:06 pm #97914

20.97! Even with the wind, that’s a hell of a run. Great work. I’m still going to try to fight you for the 2nd fastest white guy on ET.

[Craig Pickering]

Craig Pickering on May 2, 2010 at 6:58 pm #97916

I believe 20.97 makes him the fastest white guy on et! Me and you goimg head to head now pete!

[Josh Hurlebaus]

Josh Hurlebaus on May 3, 2010 at 1:24 am #97918

Haha, not until I run it without that tailwind it doesn’t. Give me another week or so 😛

And thanks, btw 🙂 It’s nice to be seeing some good results after the mediocre ending of my indoor season.

[utfootball4]

utfootball4 on May 3, 2010 at 1:34 am #97919

So about 10.6’s and 21.4’s??

[Josh Hurlebaus]

Josh Hurlebaus on May 3, 2010 at 7:29 am #97935

beats the hell out of me. I just run, I don’t worry about what they would be without wind. Given how I raced the fact that I won and had fun is all I care about.

[Irish100m]

Irish100m on May 3, 2010 at 7:31 am #97936

Sweet times mate regardless of the wind!

Fastest white guys on here? Well Craig is the fastest all together, i thought Josh was the next fastest anyway? Who else is there?

[Nick Newman]

Nick Newman on May 3, 2010 at 7:33 am #97937

This one book i have says that +5 m/s adds on .33 to a 100m time…

But, I’ve heard many runners say that they find it hard to run properly with a wind so strong. They miss steps are things, so maybe it’s a bit less.

[Josh Hurlebaus]

Josh Hurlebaus on May 3, 2010 at 7:46 am #97938

I’m fine with a 10.6 for an easy prelim style run. Historically, when I have big tail winds my pelvic rotation turns to shit. The two times I’ve raced with big tail winds I’ve pulled my hamstring both times.

[Irish100m]

Irish100m on May 3, 2010 at 7:50 am #97939

Sweet times mate regardless of the wind!

Fastest white guys on here? Well Craig is the fastest all together, i thought Josh was the next fastest anyway regardless of colour? Who else is there?

[Pete Diamond]

Pete Diamond on May 3, 2010 at 10:15 am #97943

Sweet times mate regardless of the wind!

Fastest white guys on here? Well Craig is the fastest all together, i thought Josh was the next fastest anyway regardless of colour? Who else is there?

Danny tutsky is a fast white guy, but he specializes in the 55m, 60m, and 100m

I’m a fast white guy who got out of running for a while and got back into it last season at age 28. My 200m pb is 21.05 and I’m trying to get back there (21.89 yesterday).

That being said… Craig, I accept your challenge. Let’s go.

[Josh Hurlebaus]

Josh Hurlebaus on May 3, 2010 at 10:22 am #97944

Danny is married now so I don’t know if he’s training as much as he used to.

Too bad we are all so far apart. That’d be a hell of a time racing both of you!

[utfootball4]

utfootball4 on May 3, 2010 at 11:57 am #97946

I’m fine with a 10.6 for an easy prelim style run. Historically, when I have big tail winds my pelvic rotation turns to shit. The two times I’ve raced with big tail winds I’ve pulled my hamstring both times.

Either way good work, I’m sure you will hit those times again if you cont to race throughout the summer etc. My tech usually goes to shit with big tailwinds, I would rather have a slight headwind in some cases.

[Josh Hurlebaus]

Josh Hurlebaus on May 3, 2010 at 12:15 pm #97947

Same here man and thanks. I usually race really well with zero wind or a slight headwind.

[Irish100m]

Irish100m on May 3, 2010 at 10:28 pm #97951

[quote author="Irish100m" date="1272853248"]Sweet times mate regardless of the wind!

Fastest white guys on here? Well Craig is the fastest all together, i thought Josh was the next fastest anyway regardless of colour? Who else is there?

Danny tutsky is a fast white guy, but he specializes in the 55m, 60m, and 100m

I’m a fast white guy who got out of running for a while and got back into it last season at age 28. My 200m pb is 21.05 and I’m trying to get back there (21.89 yesterday).

That being said… Craig, I accept your challenge. Let’s go.[/quote]

Sweet, serious pb mate.

My point was, are there any fast black guys on here haha?

[Matt Norquist]

Matt Norquist on May 4, 2010 at 12:29 pm #97981

This one book i have says that +5 m/s adds on .33 to a 100m time…

But, I’ve heard many runners say that they find it hard to run properly with a wind so strong. They miss steps are things, so maybe it’s a bit less.

I have not heard estimates nearly that high. The best measuring stick is looking at athletes wind-aided vs. legal marks. From what I’ve seen (not research based here) +5.0 aids at around .2 vs. no wind.

[Nick Newman]

Nick Newman on May 4, 2010 at 1:22 pm #97984

ok sorry you haven’t heard of that before…makes perfect sense to me though…

Book was written by Tom Mcnab.

[Josh Hurlebaus]

Josh Hurlebaus on May 4, 2010 at 1:40 pm #97985

The midwest sucks. All I want is a hot and calm day and Sat is supposed to be windy and cold.

I’m gonna steal a plane and head south

[utfootball4]

utfootball4 on May 4, 2010 at 2:13 pm #97987

The midwest sucks. All I want is a hot and calm day and Sat is supposed to be windy and cold.

I’m gonna steal a plane and head south

Are you still gonna run on Sat?

[Josh Hurlebaus]

Josh Hurlebaus on May 4, 2010 at 2:18 pm #97988

Depends on the weather. Right now it says lows in the upper 30’s, rainy and windy. That combo sounds like hell to me.

[utfootball4]

utfootball4 on May 4, 2010 at 2:20 pm #97989

Depends on the weather. Right now it says lows in the upper 30’s, rainy and windy. That combo sounds like hell to me.

How many meets do you have reminding? I think running in back 2 back weeks with a big tailwind could spell trouble.

[Josh Hurlebaus]

Josh Hurlebaus on May 4, 2010 at 2:26 pm #97990

Yeah, I’m not too happy with the idea either. I’ve got 2 more this month regardless if I run this weekend, then I am running two June meets as well. I had been playing around with the idea of heading over to Europe for a few weeks for some low key meets but I don’t know right now. Depends on how I run over the next month.

[Matt Norquist]

Matt Norquist on May 5, 2010 at 12:27 am #97996

Will you run at USAs if you hit the qualifying time?

[Josh Hurlebaus]

Josh Hurlebaus on May 5, 2010 at 6:41 am #98009

Definitely. It is only in Iowa so I can drive there, haha

[Josh Hurlebaus]

Josh Hurlebaus on May 5, 2010 at 11:56 am #98023

Great workout today. 6x40m accel work. 2×3 PC/HC combo, 2×3 atg squat/depth jump complex

My first 30m during outdoors has been absolute shit. During indoors my start is aces because the only track I can work on w/spikes has a 45m straight before I crash into a wall/high jump pad. Once the weather got nicer I neglected my accel/start work and focused on MaxV and SE. Realized how crappy/rusty I’ve gotten and started going back to it last week. Today it finally felt like the rust was knocked off and things were firing @ 100%. Good power throughout the first 15-20m and good hip rotation during my transition.

Doesn’t hurt that it was 80 today, haha.

[utfootball4]

utfootball4 on May 5, 2010 at 1:11 pm #98027

Do you plan on tapering for your final 2 meets in May?

[Josh Hurlebaus]

Josh Hurlebaus on May 5, 2010 at 1:17 pm #98028

I dont have much luck with tapers. I tend to cut too much volume. The only thing im going to cut is weight room volume I think this time around and perhaps a little of the tempo. I’m going to keep speed work so I stay sharp. Indoors I think I cut too much and was flat from it at the meets I attempted peaking for.

[Josh Hurlebaus]

Josh Hurlebaus on May 6, 2010 at 9:08 am #98053

Weather is looking up compared to 2 days ago. New forecast is high 50’s and sunny, so I went ahead and reg’d for the 100 and 200. Depending on how it feels, if its windy, etc, I may only do one of the races.

[Josh Hurlebaus]

Josh Hurlebaus on May 11, 2010 at 11:55 am #98073

Weather turned out to be complete shit for the meet. It was low 40’s, rainy off and on and cloudy the entire time. The wind was coming right off the lake so it felt colder than the temp even showed.

100m- 2nd place, 10.59, 1.8ms

I wish I could have felt better for this race. I had back spasms the night before in my lower left side and it was echoing into my glute making it tight. I took mag the night before and morning of, but during warm ups it was nagging a bit. After the race it tightened up pretty bad so I scratched the 200. Ignore what the results say (you can ask Davan if you want confirmation), I didn’t run the 200.

[Nick Newman]

Nick Newman on May 11, 2010 at 12:04 pm #98074

Good stuff man. I saw the results…not a bad 100m time considering. Your season is going pretty well.

[Josh Hurlebaus]

Josh Hurlebaus on May 11, 2010 at 12:09 pm #98076

Thanks man, yeah I’m pleased with the time for the conditions. I’m just so irritated with Wisconsin weather right now that its hard for me to remember that I have meets all through June and into early July still, so I have plenty of time to put down some better times.

[indigobreath]

indigobreath on May 11, 2010 at 12:31 pm #98080

So low 40s makes it less than 10 degrees celsius – IMO it’s way too cold to compete in sprints! Decent result in that weather. Did you wear long tights and shirt or just your regular comp suit?

[Josh Hurlebaus]

Josh Hurlebaus on May 11, 2010 at 1:40 pm #98084

Full winter underarmor. The thick stuff that isn’t nearly as flexible as a speedsuit or lighter compression stuff.

It was insanely cold for sprinting

[utfootball4]

utfootball4 on May 11, 2010 at 1:48 pm #98085

Full winter underarmor. The thick stuff that isn’t nearly as flexible as a speedsuit or lighter compression stuff.

It was insanely cold for sprinting

LOL, where you going the next two weeks?

[Josh Hurlebaus]

Josh Hurlebaus on May 11, 2010 at 1:50 pm #98086

UW-Whitewater for sure. Possibly Uw-lax the next day. I couldn’t get off this friday for the NCC meet.

[utfootball4]

utfootball4 on May 11, 2010 at 2:01 pm #98087

UW-Whitewater for sure. Possibly Uw-lax the next day. I couldn’t get off this friday for the NCC meet.

So two meets this week?

[Josh Hurlebaus]

Josh Hurlebaus on May 11, 2010 at 2:17 pm #98088

Nope, no meets this week. Two next week. Starting a taper for Wed next week (UWW). If Lax had their meet on Sat instead of this fri I’d be up there though.

[utfootball4]

utfootball4 on May 11, 2010 at 2:22 pm #98089

Nope, no meets this week. Two next week. Starting a taper for Wed next week (UWW). If Lax had their meet on Sat instead of this fri I’d be up there though.

I hear Winona has a meet this Saturday, Last Chance meet for D2 schools.

[Josh Hurlebaus]

Josh Hurlebaus on May 20, 2010 at 2:55 am #98302

Leaving for the UW-Whitewater last chance in about an hour. Nervous as hell though. Last night I had a slight cramp in my left quad (which has never happened before) and today it feels odd.

I swear I’m a hypochondriac and my subconscious just wills these types of things on my body before meets I’m excited about.

I just need to go and start my warm up and stop thinking and start doing, haha.

[Josh Hurlebaus]

Josh Hurlebaus on May 20, 2010 at 1:18 pm #98317

Quad felt progressively worse as the day went on. That cramp screwed me up.

10.77 prelims, relaxed but definitely not as easy as it should have been.

10.82 finals. had nothing mentally and literally gave up. I felt like such a chump that I almost didn’t run the 200. My quad was tight as hell but decided to run anyway. Didn’t do much of a warm up, just a few strides. I took it at about 98% until 30 or so left and shut it down. Ran 21.57 with a -.9 wind. Sam Flood gave me quite the compliment after the race too about “jogging 21.5’s”.

Given how my quad feels now (feels like a pull) I’m surprised as hell I ran a 21.5. I wasn’t expecting to go under 22 and if it wasn’t my last race until late June I would have scratched. Mentally I feel pretty burnt out right now, having been racing since late November. Part of me wants to call the season over but I still want to run and race simply because the weather is going to be so good for speed work.

Also congrats to Gabe Rivera. He knows how to race regardless of the atmosphere (there was none at this meet). I need to get that type of mentality.

[Nick Newman]

Nick Newman on June 4, 2010 at 11:36 am #98934

Hey…

What you upto? Training? Meets coming up…

Did you mention your 10.59 earlier? That’s a pr right…

[Josh Hurlebaus]

Josh Hurlebaus on June 4, 2010 at 11:47 am #98935

The 10.59 was a iaaf standard pr, yeah. I had gone 10.54 with a 3.x before, which was legal in NCAA.

I called the season quits after a meet where I tweaked my quad a little bit.

I’ll post more later, I’ve just been taking it easy since, just some upperbody lifting. I’ve been retooling my workouts and progression so I dont run into some of the probs i had earlier

[Josh Hurlebaus]

Josh Hurlebaus on June 4, 2010 at 1:53 pm #98941

My first race this season was the last weekend of November. I had roughly 6 months of competition, although outdoors was discouraging as all hell. Even though I hit some good really windy times and still had wind legal PR’s, it definitely didn’t match what I expected from indoors. My only race I had outdoors with good weather was the day after I had a muscle cramp and ran with a pretty sore/tight quad.

I’ve been going over my season and training and there are certainly things in it that need to be changed. 1 thing, for example, is how I transition from my fall training into early winter/precomp training. Given the weather we have in WI and my facilities, I think I will be modifying my workouts a bit. After mid november hits, which is after accel and maxV work for my fall training, I am going to be doing accel, controlled speed work, and plyos instead of trying to force maxV in a place that is way too small for it. I’ll use the early competition phase to regain speed by racing every weekend as works and then once i get later into comp I’ll switch back to every 2nd weekend to make myself fresh for the more important meets.

There are tons of other things that probably need work as well, but right now I’m just discouraged with Midwest weather in the spring. I may go all out for indoor season, take few weeks off and then try to peak for the crappy summer meets out here where I at least know it will be warm out. It’s depressing when you set massive indoor PRs and the outdoor ones don’t follow.

Post season recovery wise, I took a week of sitting on my butt after the last meet and then i’ve just been lifting BB style since. I am probably going to take this next week off completely and then start up a BB cycle so I can finally get some upperbody mass on me. I’m sick of being the scrawny kid.

[Pete Diamond]

Pete Diamond on June 4, 2010 at 4:56 pm #98944

I’m sick of being the scrawny kid.

Don’t knock being the scrawny kid. I was way faster as a scrawny kid than I am as the burly, barrel-chested, He-Man than you see today.

I know the outdoor season didn’t go as planned for you, but if you keep on training, and get into some meets with decent weather, I’m confident you’ll roll next year.

[G-Riv10.57]

G-Riv10.57 on June 8, 2010 at 7:34 am #99042

Josh

I had 2 questions for you…

Are you saying due to your work situation and crappy Midwest weather, are you saying next year for outdoors your really going to focus on the summer meets more in June/July and you won’t have as much obligation job wise over the summer?….All those April & early May meets were pretty much crappy weather wise this year.

Also, due to your indoor track situation, how long of a distance can you do Max V. before you crash into a wall or have to shut it down so you don’t crash into a wall? Will you work on attaining peak speed more in the fall and focus more on acceleration when it gets to cold outside to workout outside?

[Josh Hurlebaus]

Josh Hurlebaus on June 8, 2010 at 9:02 am #99049

First question: Yeah, thats pretty much exactly what I am saying. The weather was horrible for most of the spring, with late March and very late May being the only exception. Since I work in a school I have summer off so I have much more free time to devote to proper training rather than having to hurry or workout after a stressful day at work.

Second question: I have a 3 lane indoor track (lane 3 is 150m) that I can run on in spikes. I can go about 50-55m before I have to prep to crash into the polevault pits I put against the wall. I will definitely be doing MaxV work in the fall and then falling back into accel and more fast but controlled tempo for the winter in order to maintain work quality.

[Josh Hurlebaus]

Josh Hurlebaus on June 28, 2010 at 12:53 pm #99780

Haven’t updated in awhile. Wow, almost 3 weeks!

The offseason lifting has been going great. The downside is that I might lose my nerd look and my ability to then surprise people with quick times… 🙂

I’m not becoming a towering mountain of muscle, but I’ve put on a few lbs upperbody and my lifts have gone up a lot compared to last year already. However, alot of that is the benefit from not having to start over from ground zero after a serious injury. Now that I have a healthy season under my belt I think I should see a good compound effect on my speed and power this year. No serious drop offs are a good thing in my book 🙂

[Josh Hurlebaus]

Josh Hurlebaus on June 30, 2010 at 2:25 pm #99836

Not trying to start up the whole, max strength vs general argument again, but had a hell of a lifting session today and just wanted to share 🙂

I have been doing hypertrophy work for the last few weeks, with the exception of about 3-4 sets of 5 reps of PC or HC to start off leg day. Strength has been going up pretty steadily through this block and for kicks and giggles I tossed 275 on the bar and did it relatively easy for a single. Granted, thats not a max for me, but for not doing max work and for this time of year thats a vast improvement over where I usually am without even focusing on it.

[davan]

davan on June 30, 2010 at 9:06 pm #99837

Impossible. What are you on??? 😉

[Michael Daniels]

Michael Daniels on July 1, 2010 at 12:42 am #99841

Josh,

Good to hear you’re happy with the results of your “experiment.” Can you share a few examples of this hypertrophy work with this novice? I’m what some call a master (but am more correctly categorized simply as old) and I’m centering my early training on something similar to what you’re trying. TIA!

[Josh Hurlebaus]

Josh Hurlebaus on July 1, 2010 at 5:36 am #99844

Impossible. What are you on??? 😉

A proprietary blend of tiger scrotum extract and cocaine 🙂

[Josh Hurlebaus]

Josh Hurlebaus on July 1, 2010 at 5:37 am #99845

Josh,

Good to hear you’re happy with the results of your “experiment.” Can you share a few examples of this hypertrophy work with this novice? I’m what some call a master (but am more correctly categorized simply as old) and I’m centering my early training on something similar to what you’re trying. TIA!

I’ll do a tiny write up of what I’ve been doing and focusing on tonight when I’ve got more time on the computer available.

[Josh Hurlebaus]

Josh Hurlebaus on July 2, 2010 at 1:31 pm #99876

Josh,

Good to hear you’re happy with the results of your “experiment.” Can you share a few examples of this hypertrophy work with this novice? I’m what some call a master (but am more correctly categorized simply as old) and I’m centering my early training on something similar to what you’re trying. TIA!

My hypertrophy work has been centered around bigger glutes for lowerbody however I am also hitting the upperbody pretty hard.

Bsaically I’ve been doing one power movement to start the lifting,ie powercleans, to help fire up the cns.

Then I do the main lift, which is some sort of squat variant. For this I do the density model for hypertrophy and have gone up to 10 sets of 4 for atg squats with under 45 sec of rest and a fairly high load on the bar.

Then I do a secondary lift focusing on the posterior. These are dependant on a few thing about usually are one of the following: single leg hip thrusts, barbell hip thrusts, RDLs, or glute bridges with a pause on top.

Depending on what the main lift was, I may have a third lowerbody lift. Depends on if i think enough tissue has been hit.

My last lift hits the front side, working lower abs and hip flexors by doing hanging leg lifts, swiss ball pikes/reverse humps ( no clue what they are called), etc.

I then finish on shot throws. I actually feel fresher after the shot throws than if I left them out.

I’ve been doing this on a simple cycle. Day 1 legs, day 2 upperbody, day 3 rest, repeat.

Granted this isn’t the only work I am doing. I’m also doing jump circuits and medball circuits, as well as some remedial work and flexibility work to prep myself for when I start training hard in a few weeks.

[Michael Daniels]

Michael Daniels on July 3, 2010 at 1:38 am #99883

Many thanks, Josh. I’m just trying to wrap my head around the range of things to try as I take a stab at next year. My GP (or should that be pre-GP – LOL?) weight sessions have a main lift (e.g., squat, DL, RDL)that I had been doing two variations of, an 8×8 with progressive weighting spaced at 60 seconds, and a 10×4 with constant weight spaced at 30 secs. I guess there’s some element there in common with what your doing.

[Skinnykid1021]

Skinnykid1021 on July 3, 2010 at 1:41 am #99884

You can start 8×4 with like 30 seconds rest and gradually go down in sets and keep the reps the same but increase the weight because your body gets used to it as the weeks go on.

[utfootball4]

utfootball4 on July 3, 2010 at 8:05 am #99897

Many thanks, Josh. I’m just trying to wrap my head around the range of things to try as I take a stab at next year. My GP (or should that be pre-GP – LOL?) weight sessions have a main lift (e.g., squat, DL, RDL)that I had been doing two variations of, an 8×8 with progressive weighting spaced at 60 seconds, and a 10×4 with constant weight spaced at 30 secs. I guess there’s some element there in common with what your doing.

Monday:
clean pulls 4×5
squats 3-8×4
T-rdl 3×8-10
hip flexion 3×10-12

Thursday:
power cleans 4×5
Rdl 3-8×4
db rev lunges 3×10
hanging leg raises 3×10-12

[Ian Cooley]

Ian Cooley on July 3, 2010 at 1:49 pm #99903

Whats t-rdl

[Josh Hurlebaus]

Josh Hurlebaus on July 4, 2010 at 1:14 pm #99922

Trap bar?

Also, does anyone know how accurate those police radar “You are going xxx fast” signs are? I was finishing up a relaxing 5 mile walk today and decided to give it a shot and hit 24mph, or a .927 10m fly. So not too shabby given that I’ve only been lifting and doing prep work the last few weeks and didn’t warm up 🙂

Of course that calculation hinges on that sign being accurate.

[Josh Hurlebaus]

Josh Hurlebaus on July 5, 2010 at 1:16 am #99929

Also- since I scrapped my timing gates that I made (they were a pain in the ass to carry around) I have decided to try a camera plus radar gun in order to track acceleration curves and maxV as I progress through this years training.

I haven’t kept this sort of data before though, so anyone have any suggestions for what program to use? I don’t have office, but I have openoffice.org so I was probably just going to use their version of excel unless anyone had a better alternative. oo.org runs like crap on my laptop so maybe something lightweight in the sys resources area?

[Josh Hurlebaus]

Josh Hurlebaus on July 8, 2010 at 7:40 am #100095

Did my first offseason testing today to see where I am ability wise.

BLF
45’2″
48’0″
49’5″

OHB
47’3″
51’8″
52’1″

3xbroad
30′ – not into a pit though

5xbroad
52’8″- also not into a pit

Power is definitely better than it was last year at this time but elastic strength has fallen off a bit, which is to be expected since all I have been doing is general/hypertrophy lifting.

[Josh Hurlebaus]

Josh Hurlebaus on July 8, 2010 at 8:09 am #100096

I also did LLRR but I did it wrong…I didn’t know that you start out of a braod jump like this

I couldn’t for the life of me understand why that test would be so short compared to other peoples numbers….well I forgot the broad jump and that’s going to augment every other jump thereafter from the speed increase, lol.

[Matt Norquist]

Matt Norquist on July 8, 2010 at 11:25 am #100097

Did my first offseason testing today to see where I am ability wise.

[b]BLF[/b]
45’2″
48’0″
49’5″

[b]OHB[/b]
47’3″
51’8″
52’1″

[b]3xbroad[/b]
30′ – not into a pit though

[b]5xbroad[/b]
52’8″- also not into a pit

Power is definitely better than it was last year at this time but elastic strength has fallen off a bit, which is to be expected since all I have been doing is general/hypertrophy lifting.

52’8″ 5Broad without a full landing is pretty huge I think.

[Josh Hurlebaus]

Josh Hurlebaus on July 8, 2010 at 2:02 pm #100104

I’m surprised that I went nearly 53, honestly. I have done zero elastic work except for some jump circuits for conditioning.

[Josh Hurlebaus]

Josh Hurlebaus on July 9, 2010 at 12:21 pm #100117

Another question for the brains and record keepers here at ET. Does anyone have charts for 5 broad and shot throw correlations. I realize they don’t mean crap until you step on the track, but I like comparing for the hell of it.

[Josh Hurlebaus]

Josh Hurlebaus on July 10, 2010 at 2:28 pm #100145

Todays workout

Medball circuit, twice through.

Overhead spikes
Shot throws
Back to back twist passes
Twist throws
Lunging chest passes
blf
ohb

Upperbody lifting

bench- warm up to 3×225, then 4×[email protected]
bench rows- 3×[email protected]
medball pushups- 3×10

then my elbow tweaked a bit so i called it a day on upperbody and did abs

3×12 hyper crunches w/35lbs
2×12 oblique crunches w/45lbs

It was a rather blah workout. Didn’t have a lot of drive or focus.

[Josh Hurlebaus]

Josh Hurlebaus on July 12, 2010 at 1:33 pm #100169

Did some light tempo today. 10x100m w/walk back recovery up a slight hill. Nice and relaxed. Then I did some upperbody lifting and called it a day.

I also watched my former coach, Jason Gosa, run a 22.10 and a 10.87 today at the USATF masters meet with nobody even near him.

Good to see he’s still rolling in his low 30’s!

[Josh Hurlebaus]

Josh Hurlebaus on July 19, 2010 at 8:15 am #100304

Today is the start of my sprinting! Been waiting for this for awhile now 🙂

Hill work

Sprints- 2x4x25m

Skips for Distance- 2×8 contacts

Alt leg bounds- 2×10 contacts

Lifting

Powercleans-

3×235
3×245
3×245
3×235

Squats (parallel)
4×[email protected]

-I should have used more weight but I have no more at my house….going to have to remedy that sometime soon

RDLs-
2x6x305

Hanging Leg lifts
3×15

Shot throws w/womens shot

4x step forward chest pass, blf, ohb

It’s the start of a beautiful season 🙂 I’m going to update the OP in a few minutes

[Josh Hurlebaus]

Josh Hurlebaus on July 19, 2010 at 8:43 am #100305

OP is updated with new testing chart and updated stats, goals, etc

[Irish100m]

Irish100m on July 19, 2010 at 9:04 am #100306

Good to see your enjoying your non-track training

I’m thinking of doing the same as you, my season ended prematurely with a hamstring tear jsut as I was hitting PBs, missed my national schools champs which was live on our bversion of ESPN (and got won in 10.83 into -1.0) so wouldve had that 🙁 ) also missed the last week to get world juniors stadard when i was 0.09 off it. So i had a week off, recovered really well, tried to race at my schools champs, didnt go well DNF, had another week off and now I’m seriosuly bored so thinking of just doing some upperbody stuff and some core work that doenst involve hammies.

Can you give me a list of exercises you do for upperbody body building. Obviously theres bench press, bicep curls, push ups, tri dips and lateral raises … what else is there?

thanks

[Josh Hurlebaus]

Josh Hurlebaus on July 19, 2010 at 9:08 am #100307

Off the top of my head, I did these at random times throughout the bb stuff i did.

bench, inc bench, dec bench, pullups (wide and narrow grip), muscle ups, dips, skull crushers, seated rows, bent over bb rows, bench rows, db rows, db flys, db curls, bb curls, handstand pushups…. I’m drawing a blank for what else I did.

[utfootball4]

utfootball4 on July 19, 2010 at 9:20 am #100308

Am I missing something, week 1 4×5 of squats?

[Josh Hurlebaus]

Josh Hurlebaus on July 19, 2010 at 9:27 am #100309

I was doing doing lowerbody bb work too the last 5 weeks.

[utfootball4]

utfootball4 on July 19, 2010 at 9:28 am #100310

I was doing doing lowerbody bb work too the last 5 weeks.

When you say bb work are you talking about 8-12 reps or your density work?

[Josh Hurlebaus]

Josh Hurlebaus on July 19, 2010 at 9:32 am #100311

well, its modified bb work, lol. along these lines.

1 oly lift- 3×5 @ under75%
Atg squat- 6-10X4 between 60-80%
Post chain lift- 3-4×8-12
Glute isolation- 2-3×10-12
Hip flexor/lower ab work-2-3×10-12

[utfootball4]

utfootball4 on July 19, 2010 at 9:38 am #100312

well, its modified bb work, lol. along these lines.

1 oly lift- 3×5 @ under75%
Atg squat- 6-10X4 between 60-80%
Post chain lift- 3-4×8-12
Glute isolation- 2-3×10-12
Hip flexor/lower ab work-2-3×10-12

That density shit looks tough 15sec of rest!!!!

[Josh Hurlebaus]

Josh Hurlebaus on July 19, 2010 at 9:41 am #100313

I didnt do the 15 sec of rest, lol. I followed Mike’s suggestion and did between 30 and 45 sec of rest.

Its still tough as all hell, but I really like the way it builds up work capacity.

[utfootball4]

utfootball4 on July 19, 2010 at 2:38 pm #100317

I didnt do the 15 sec of rest, lol. I followed Mike’s suggestion and did between 30 and 45 sec of rest.

Its still tough as all hell, but I really like the way it builds up work capacity.

Do you gain any lean muscle mass with those low reps?

[Josh Hurlebaus]

Josh Hurlebaus on July 20, 2010 at 9:51 am #100321

Yeah I put on a few lbs and actually cut a bit during it as well. Thinned out the stomach a little.

[Josh Hurlebaus]

Josh Hurlebaus on July 20, 2010 at 1:20 pm #100329

Tempo day today. I’m taking it light tempo wise for my first cycle and building up.

4×200
3×100 w/20 pushups after each

I didn’t time them, I just went by feel. I’m a bit banged up from yesterday, lol. I think I may be getting old guys 🙂

[Josh Hurlebaus]

Josh Hurlebaus on July 21, 2010 at 11:27 am #100343

Today was rough, lol. I’ve got a bit of DOMS from the change in reps and volume change on Monday.

Medball circuit x2
Jump circuit x1

Hang snatch- 4×[email protected]
Step ups- 4×[email protected]

Single hop shot throws

[Josh Hurlebaus]

Josh Hurlebaus on July 24, 2010 at 12:28 pm #100402

2x5x25m hill sprints

4×3 powercleans @ 225

3×4 deadlifts (alt grip) @405

Was supposed to then do 3×4 RDLs but the damn weightroom threw out all of the straps. Certain exercises require them unless you have forearms the size of ronnie coleman.

4×3 bench @ 225

2×12 hip flexor machine

12lb medball throws

[utfootball4]

utfootball4 on July 24, 2010 at 12:33 pm #100403

pc
dl
rdl

damn….

[Josh Hurlebaus]

Josh Hurlebaus on July 24, 2010 at 12:34 pm #100404

Yeah, I was also pissed off in the weightroom today.

[utfootball4]

utfootball4 on July 24, 2010 at 12:39 pm #100405

Yeah, I was also pissed off in the weightroom today.

it was a blessing u didnt do rdl, with those 3 floor movements your cns would have been trash.

[Skinnykid1021]

Skinnykid1021 on July 24, 2010 at 3:13 pm #100407

[quote author="Josh Hurlebaus" date="1279955096"]Yeah, I was also pissed off in the weightroom today.

it was a blessing u didnt do rdl, with those 3 floor movements your cns would have been trash.[/quote]

agreed

[Josh Hurlebaus]

Josh Hurlebaus on July 24, 2010 at 11:49 pm #100411

It was planned to be a very hard CNS day, as I had 72 hours planned before my next high int day.

4×3 PC and then a total of 6×4 deadlifts is something I’ve done before with good results without overtraining or cns burn out.

[Josh Hurlebaus]

Josh Hurlebaus on July 27, 2010 at 9:48 am #100485

2x5x30m hill sprints
2xskips for distance uphill
2x alt leg bounds uphill

Powercleans-
3×245
3×255
3×255
3×245

Squats -slightly below parallel
4×295
4×325
4×355
4×355

RDL- 2×[email protected]

Resisted leg lifts

Shot throws

[Josh Hurlebaus]

Josh Hurlebaus on July 28, 2010 at 1:08 pm #100517

Tempo today

5×200
3×100 w/ 15 sec of pushups after

Upperbody circuit 3x through

Push press
db rows
dips
hanging leg lifts

[Josh Hurlebaus]

Josh Hurlebaus on July 28, 2010 at 1:09 pm #100518

Also- I’ve gotten a lot of PMs lately from a bunch of different people asking for help with training, etc. I don’t mind giving out advice based on my experience, but I really suggest that you post a question in the thread or start your own thread. You can get a lot more looks, ideas, and help that way.

[Nick Newman]

Nick Newman on July 28, 2010 at 1:31 pm #100520

I’m pretty sure a bunch of us get the same PM from the same people asking the same questions lol…

[utfootball4]

utfootball4 on July 28, 2010 at 3:04 pm #100525

I’m pretty sure a bunch of us get the same PM from the same people asking the same questions lol…

Who’s your coach Nick and what track do you train at?

[Nick Newman]

Nick Newman on July 28, 2010 at 3:19 pm #100526

I coach myself and train at Cal State Fullerton but after August 28th will be training at Cal State Long Beach.

[Josh Hurlebaus]

Josh Hurlebaus on July 31, 2010 at 9:50 am #100601

Wed Workout-
4x40m flat sprints
2x skips for distance
4×8 double leg bounds

4×3 hang snatch @ 155
4×4 step ups @245
Elastic shot throws

Thurs- off

[Josh Hurlebaus]

Josh Hurlebaus on July 31, 2010 at 9:54 am #100602

Todays workout kicked all sorts of ass.

4x35m, 5x35m hill sprints
2x skips for distance

Hang cleans
3×235
3×245
3×245
3×235

RDLs
4×345
4×355
4×355
4×345

Resisted hip flexor work

Shot throws

Then I decided to see how high I could hit on the backboard. Hit the top of the box off of a five step, two legged jump, so I’m feeling pretty explosive at the moment. Weights felt really good. No hitches or sticky spots.

[Eric Broadbent]

Eric Broadbent on July 31, 2010 at 10:00 am #100603

Todays workout kicked all sorts of ass.

4x35m, 5x35m hill sprints
2x skips for distance

Hang cleans
3×235
3×245
3×245
3×235

RDLs
4×345
4×355
4×355
4×345

Resisted hip flexor work

Shot throws

Then I decided to see how high I could hit on the backboard. Hit the top of the box off of a five step, two legged jump, so I’m feeling pretty explosive at the moment. Weights felt really good. No hitches or sticky spots.

thats pretty impressive, how tall are you?

[Josh Hurlebaus]

Josh Hurlebaus on July 31, 2010 at 10:26 am #100604

6ft’ 1/2″

I’ve always had good hops though. My soph year of HS I dunked a volleyball when I was 5’10”

However this is the highest I’ve ever been able to jump.

[Josh Hurlebaus]

Josh Hurlebaus on August 3, 2010 at 5:45 am #100678

Yesterday- Medball circuit then twice through a jump circuit. Then a light DB circuit, 12 reps each, 3x through.

Curl to press
Bench
Rev flys
Resisted crunches

Today-

Todays workout was a friggin 11/10 when it comes to how fast and powerful I felt. Then I had to lift and during warmups of powercleans I messed my wrist up. It’s an old martial arts injury that I thought had healed (hadn’t had problems with it in years) but apparently I reinjured it. I’m going to have to buy some wrist wrap now.

2x4x40m hill sprints
4x skips for distance up hill

lifting- see above 🙁

[Skinnykid1021]

Skinnykid1021 on August 3, 2010 at 7:14 am #100679

Sorry to hear that J B

[Josh Hurlebaus]

Josh Hurlebaus on August 3, 2010 at 7:23 am #100681

Close guess on the middle name. Its JD.

I’m just going to pick up some wrist wrap and do the lifting later tonight

[Eric Broadbent]

Eric Broadbent on August 3, 2010 at 9:34 am #100683

guess the wrist isnt anything serious considering you’ll stil lbe able to do the lifting?

[Josh Hurlebaus]

Josh Hurlebaus on August 3, 2010 at 1:39 pm #100691

Its a hyperextension injury. If I wrap it tight enough I can still do cleans.

That being said I decided to go with my gut and just not lift today. I can rearrange my workouts this week to make it work.

[Rói]

Rói on August 20, 2010 at 12:03 am #101168

Hello Josh

I saw you mentioned somewhere before about not sending private message, so I’ll just post here.

I wanted to ask if you could possibly send me an example of 1 month or longer training program for 100/200m sprint?

Sincerely, Rói

[SAT10]

SAT10 on August 20, 2010 at 1:12 am #101170

Josh has many months of training in this very thread. As do many other very successful athletes. Notice how different they all are while still producing solid results.

[Josh Hurlebaus]

Josh Hurlebaus on August 20, 2010 at 3:15 am #101173

Thanks Scott.

I really had planned on keeping this thing updated, especially since I was going to be off of work for August. I grabbed a part time job though and with other stuff going on in life my internet time has dwindled.

[Rói]

Rói on August 20, 2010 at 5:42 am #101177

Could you take a look at my thread and give me some help there? your program is far different than my coach is giving me, and he’s not a professional coach :/

https://elitetrack.com/forums/viewthread/9394/

[Rói]

Rói on August 20, 2010 at 5:47 am #101178

Someone in this thread sent me an e-mail claiming to be Josh’s training partner. I just want to tell you that I can’t reply to you since you sent me through e-mail. Try PM instead 🙂

[Josh Hurlebaus]

Josh Hurlebaus on August 20, 2010 at 6:50 am #101180

Haha, wow, really? It would be awesome to have a training partner. I’ve been doing my workouts with my best friend (who doesnt run track or visit the forums).

I probably wouldn’t listen to him when it comes to my training 🙂

[Matt Norquist]

Matt Norquist on August 29, 2010 at 11:29 am #101515

Josh –

Was just looking through your training and competition progressions.

Interesting to see the apparent MaxV improvements. Your 55-100m differential dropped from 4.5 to 4.1 over a couple of years.

What do you attribute it to? Did you make technical improvements, better race distribution, etc?
Specifically which training elements do you feel were most conducive to your improving your Max Speed levels by almost 10%?

Also – Have you ever fooled around with LJ or Triple? You appear to have the physical capacity to jump very well.

[Josh Hurlebaus]

Josh Hurlebaus on August 30, 2010 at 12:05 am #101523

The last two years I have really put an emphasis on elastic strength development throughout the whole year, gradually progressing from jump circuits to skips and bounds to depth jumps and hurdle hops. I’ve really felt like that was something that was missing in my training and have seen good results by incorporating it in to my program.

Combine that with staying healthy long enough during outdoor season to run quickly, and I’ve been able to lower my times 🙂

And honestly I would love to do triple jump and may hop in to one or two during indoor season. Given the results of my bounding tests and the distance I can cover during skips for distance for X amount of contacts, I’ve been curious for awhile to see how I would do.

[Eric Broadbent]

Eric Broadbent on August 30, 2010 at 12:56 am #101525

Have you ever done LJ though?

[Josh Hurlebaus]

Josh Hurlebaus on August 30, 2010 at 5:39 am #101530

I’ve long jumped once in my life, and it was atrocious. I never used to know how to jump off one leg well, but the last year or so of working on skips and bounds has really helped that. I went like 22’8″? Something like that, but I never really left the ground, lol. There was zero height on the jump and was more like a human laser into the sand.

[Skinnykid1021]

Skinnykid1021 on August 30, 2010 at 6:02 am #101532

I imagine youd go farther feeling fresh and with some technique.

[Josh Hurlebaus]

Josh Hurlebaus on August 30, 2010 at 12:04 pm #101538

Thanks man. I definitely feel much more powerful than I ever have when it comes to single leg exercises. I just don’t have that fire in my belly to try out the jumps.

Hurdles on the other hand…. I’ve been wanting to take a shot at them for ages

[Matt Norquist]

Matt Norquist on August 30, 2010 at 1:04 pm #101540

Thanks man. I definitely feel much more powerful than I ever have when it comes to single leg exercises. I just don’t have that fire in my belly to try out the jumps.

Hurdles on the other hand…. I’ve been wanting to take a shot at them for ages

Excuse a little ramble:

400H or 110s? Being a 10.3x guy- you’ll probably start hitting your speed limits soon – maybe you have 10.1 in you? 110h might be a good transition. You’re not so tall that hurdle spacing would be overly tight, and I’ll bet your stride length is really well suited to the 7 yards/3 strides between hurdles.

Flip side is 110s are a lot more tech to work/learn than 400s – and with your 200 speed, I’d guess hitting 50.x on 400s (qualify for USAs) would come sooner than a 13.7-8 110h.

Also… Shit – 23′ doing it once in your life?? Damn. Just makes me jealous.

Finally – Multis?? Strong, fast, can jump, not too short, big Multi-throw #s.

10.4/7.00/13.50/1.90/48.0/15.0/40.0/4.00/50.00/4:45 = 7500ish. Would guess you could scare those numbers (besides discus and PV) without learning the events. In a Hept – 5600-5800 would not be out of the question.

I’m a shameless recruiter/promoter of multis, but for anyone who is very fast but will never be well under sub 10, multis, hurdles, or jumps seems to be the way to go if you are truly interested in making track a job.

[Josh Hurlebaus]

Josh Hurlebaus on August 30, 2010 at 1:13 pm #101541

110’s, 400h looks like a form of torture to me lol.

I have a very long history of martial arts and parkour, I’m honestly not scared of the hurdles at all. I think they look like a great challenge. I know there are hurdlers reading this going “ITS NOT THAT EASY”. I’m not trying to denigrate your accomplishments at all, I’m just saying that I’ve got great dynamic flexibility, good speed, and pretty solid coordination.

Multi event wise I haven’t high jumped since I was in high school and cleared 6 ft, lol. I’m also relatively weak upperbody wise. I would need to spend a solid year getting myself stronger before I would consider it.

But you hit the nail on the head. Even if I would hit a 10 flat, thats not fast enough to make myself a career sprinter and I’m not getting any younger. But low 10 speed carried over hurdles well is definitely able to win circuit money 😛

[Matt Norquist]

Matt Norquist on August 30, 2010 at 10:28 pm #101552

Come out to Chicago for a week and I’ll get you passable in the throws (Or at least the SP) and Hurdles. Then you could at least screw around with an indoor Pentathlon or Heptathlon. If you went 8.5 in the 60m HH, 7.00 in LJ, 13.00 in SP, 1.80 in HJ, and 2:40 in 1000m – you score enough points to qualify for US indoors.

[Josh Hurlebaus]

Josh Hurlebaus on August 31, 2010 at 6:18 am #101567

I’ve got a decent hurdler in my club (14.5) that I would be able to practice with once I get the basics down. I’m seriously considering making the switch or at least giving it a solid try during indoors. If anything else, it gives me another race for indoors 🙂

[Josh Hurlebaus]

Josh Hurlebaus on September 7, 2010 at 12:30 pm #101739

This last week of training went really well. Accel is coming to a great close as I’m extending it out to pre maxV distance and my skips and bounding is progressing along nicely. I have this next week of workouts and then I am testing on the 15th next week.

Lifting wise, olympic lifts are feeling great, about on par as they were earlier, but I haven’t truly been focusing on them as much as squats and RDLs for my main max strength lift during this phase. On squats I hit a PR for parallel squats during a workout, so I’m not sure if I am actually going to test them. I ended the workout on 2×4 @ 405, so I’m confident that my squat is high enough that I don’t need to test its max next week. The last time I tested squat max was 2 years ago and it was 405, so I’ve definitely increased my strength since then without much of a bodyweight increase, only a few lbs since last year and looking at my stomach, I have a nagging feeling that not all of it was muscle, lol. I need to reel in my diet a bit more, I’ve been lazy and eating everything in front of me.

[Josh Hurlebaus]

Josh Hurlebaus on September 10, 2010 at 12:09 pm #101831

The last two days I’ve had a ridiculously low amount of motivation. School started last wed and I think I may be about to get nailed with my first cold of the year thanks to the little ones, as I woke up with a runny nose today and it didn’t really go away. I’m hoping the motivation issue was just my body telling me to cool it while it was starting to fight this crap off.

[Josh Hurlebaus]

Josh Hurlebaus on September 11, 2010 at 10:12 am #101863

Medball circuit for todays ext tempo workout. I’m fighting something off and I didn’t want to go to intense on the workout, so I did I did ~160 throws worth of medball circuit work and some relaxing stretching afterward.

After a day like mine at work, I’m glad I had any energy left at all for a workout!

[Josh Hurlebaus]

Josh Hurlebaus on September 20, 2010 at 9:44 am #102106

Alright, the new phase has started and my week ish of recovery work has finished. The recovery work was scheduled for a week but lasted about 10 days due to getting sick and my underestimating work stress.

Todays workout was maxV work and I felt very tall and bouncy. Ground contact time felt very short/ I felt very light and able to bounce off the track. I’ve gotten quite a few stressors in my life taken care of now so I will be having much less stress for the future. For example I just paid off the rest of my student loans 🙂

Less worries = better track workouts!

[Josh Hurlebaus]

Josh Hurlebaus on September 23, 2010 at 2:22 pm #102197

This was the first time in a while that I haven’t felt like ass for my tempo day.
3×300- 44,43,45 (was aiming for 45’s) with 5 min rest
3×100- untimed and on the field turf

My body is really taking my new training phase well. I feel great for my workouts and have been having some great speed sessions.

[Eric Broadbent]

Eric Broadbent on September 24, 2010 at 6:52 am #102206

glad to hear training is going well…what’s your work schedule like?…I was just wondering because it seems like you haven’t been posting as much and I didn’t know if you were working full time or what.

[Josh Hurlebaus]

Josh Hurlebaus on September 24, 2010 at 11:00 am #102215

Yeah I work 7-3, so I’m in bed before 10 on most night now. Work is fairly stressful so I usually come home, take a short nap or just relax for a bit and then head out to work out. By the time I’m back home, fed, and showered its like 730 so I tend to just relax on the couch now and try to unwind before going to bed.

Adult life sucks!

Todays workout was excellent. I did some accel work out to 50m with a buddy from college whose gone 10.7. It was great to have someone to practice with that I could get pushed a little by, although I was giving him a few meter head start on the accels and beat him to the 50 🙂 Practicing with competition is a hell of a lot of fun when you NEVER get to do it, haha.

[Matt Norquist]

Matt Norquist on September 24, 2010 at 12:25 pm #102218

Yeah I work 7-3, so I’m in bed before 10 on most night now. Work is fairly stressful so I usually come home, take a short nap or just relax for a bit and then head out to work out. By the time I’m back home, fed, and showered its like 730 so I tend to just relax on the couch now and try to unwind before going to bed.

Adult life sucks!

Todays workout was excellent. I did some accel work out to 50m with a buddy from college whose gone 10.7. It was great to have someone to practice with that I could get pushed a little by, although I was giving him a few meter head start on the accels and beat him to the 50 🙂 Practicing with competition is a hell of a lot of fun when you NEVER get to do it, haha.

So true. I feel like practice with a training partner gives me like an extra 10%.

[Josh Hurlebaus]

Josh Hurlebaus on September 24, 2010 at 1:01 pm #102221

Definitely. I was actually really impressed by how well I handled the accel work with him. I really feel like I’ve turned the page on speed and hopefully I’ll be consistently in the 6.2’s this year instead of just having it as my PR 🙂

[Nick Newman]

Nick Newman on September 24, 2010 at 1:26 pm #102222

I find i talk too much when i have a training partner and training focus/intensity just goes down hill…

[Josh Hurlebaus]

Josh Hurlebaus on September 24, 2010 at 2:09 pm #102223

Last year, if I was running with anyone it was a 90% chance I was at a meet. Thats not a great way to practice at all, IMO. If the first time you have someone near you is also a race, you have no idea how your form will hold up under pressure

[[email protected]]

[email protected] on September 24, 2010 at 10:25 pm #102224

Hey Josh, just had a question hope you don’t mind 🙂 How often do you do tempo runs, and how far do you usually run doing them? Cause I’m in high school now and we don’t really do any tempo or endurance running so my endurance is just going down the drain… Am a jumper btw, but also run in relay so was wondering if you could help. Thanks a lot! 😀

[albtensai]

albtensai on September 25, 2010 at 12:52 am #102231

Hey Josh, i was wondering when u were talking about the rest week, was it a complete rest week or did u still do some light physical activity?

[Nick Newman]

Nick Newman on September 25, 2010 at 2:46 am #102233

Last year, if I was running with anyone it was a 90% chance I was at a meet. Thats not a great way to practice at all, IMO. If the first time you have someone near you is also a race, you have no idea how your form will hold up under pressure

Oh yeah, i just remembered…i never race anyone! 🙂

[Josh Hurlebaus]

Josh Hurlebaus on September 25, 2010 at 6:37 am #102236

Hey Josh, just had a question hope you don’t mind 🙂 How often do you do tempo runs, and how far do you usually run doing them? Cause I’m in high school now and we don’t really do any tempo or endurance running so my endurance is just going down the drain… Am a jumper btw, but also run in relay so was wondering if you could help. Thanks a lot! 😀

I only do tempo runs once a week and I keep it around 1200-1500m total. The my other tempo day, which you could do runs for, I instead do medball and jump circuits.

Hey Josh, i was wondering when u were talking about the rest week, was it a complete rest week or did u still do some light physical activity?

My rest weeks are about 2/3 to 1/2 of the volume of a normal week. I’ll kick back the weight a little bit, the intensity, etc. Its good for getting myself fresh physically and mentally,

[Josh Hurlebaus]

Josh Hurlebaus on September 27, 2010 at 1:27 pm #102297

Speed today was an alright session, I’d rank it an 8/10. I did 6x30m flys w/40-50m build up. I felt tall and bouncy, but not at the same level as I did last week. I was out a bit late on Friday and Sat, so my sleep was a little thrown off and I felt a bit groggy during the workout. I blame that for the lack of spring in my step. Aside from that, it was a pretty solid day.

I already miss summer temps 🙁

[Skinnykid1021]

Skinnykid1021 on September 27, 2010 at 10:24 pm #102301

Likewise Broseph of Nazareth summer is gone.

[Josh Hurlebaus]

Josh Hurlebaus on October 14, 2010 at 12:08 pm #102642

Testing update-

I was planning on doing my tests on Sunday, but that didn’t happen due to a crap load of unforseen BS that happened. So I pushed my testing day back to yesterday only to get home to a call from my dentist reminding me about my yearly exam that I scheduled back in march. I was finally able to test today, and was blessed with weather that was 20 degrees cooler than the last week as been. I ended up taking to much time off I think and I was flat as hell for it. Add in being on my feet all day at work and that equals me never feeling powerful or bouncy. OK! Enough bitching!

Tests were done the same as last time, video with markers on the track. Count the frames then divide by frame rate

30m from 3-pt- 3.92

–This is .04 slower than last year at around the same time. Definitely not what I expected however last year I tested indoors and worked 2 hours less per day. Today was cool with a cross breeze that is becoming famous at our track.. I really think if I tested yesterday I would be faster but beats the hell out of me. Everyone has bad days but I feel like ass when my testing days suck. More fuel for the fire though!

Flying 30- 2.80

This was done with a 30m build up at just under 100% intensity. In hind sight i have no clue why I only went from 30m out. I’m actually pretty shocked to see that I went 2.80 on my best one given what my standing 30m time was. Again I felt cool and tight due to the weather plus work, but I’m less upset with this time than my standing 30m.

6.72 would be a PR for me but we all know it isn’t that simple, lol. add in reaction time and I’m in the 6.8’s and I’m pissed off, lol

[Josh Hurlebaus]

Josh Hurlebaus on October 14, 2010 at 12:24 pm #102643

All things considered, I’m pissed that I’m slower on my standing 30m but not worried, I mean its only a 1% difference and today wasn’t ideal. It just sucks to test and see a non PR time show up.

[Josh Hurlebaus]

Josh Hurlebaus on October 19, 2010 at 10:47 am #102718

First day coming out of blocks since May, so I figured I’d video tape them and see what everyone thinks. Click for HD.

Overall they felt pretty solid, but I have some hunches and feelings on things that could stand a little correcting. I’ll see what you guys think before I say anything though to maintain objectivity, lol.

[Eric Broadbent]

Eric Broadbent on October 19, 2010 at 12:54 pm #102722

looks pretty solid…I am not an expert by any means but in my novice opinion I would say it looks like you step out to the side slightly on the first one but doesnt appear to be that way on second. Also looks a little flat maybe like a little more pop out of the blocks with slightly more push as apposed to a step out of the blocks would be good?…thats being picky though and like I said I could be wrong.

[Josh Hurlebaus]

Josh Hurlebaus on October 19, 2010 at 1:12 pm #102724

Agreed on both counts. I usually get a solid push with both feet but today it didn’t happen. I think my side step was because I slowly lowered in the blocks and when I launched I was at a slower angle than I wanted to be.

It could have been alot worse, but those are the two things I noticed the most as well. The lack of a solid back leg push made me feel like I wasn’t getting the block clearance I usually do.

[Josh Hurlebaus]

Josh Hurlebaus on October 30, 2010 at 6:37 am #102988

I got the final version of the picture that is going to be used in a pfizer ad 🙂

I’m the one with the jetpack ^_^

[Josh Hurlebaus]

Josh Hurlebaus on November 5, 2010 at 12:21 pm #103147

I took a little over a week off and started up my indoor training on monday. The fall speed work wasnt exactly what I hoped for but that was more due to work stress and inconsistent workouts than my not wanting it, lol.

If I didnt need a paycheck training would be so much simpler.

[Pete Diamond]

Pete Diamond on November 5, 2010 at 2:13 pm #103148

If I didnt need a paycheck training would be so much simpler.

Boy howdy!

I tried to keep up with training with a crazy full time job right after school… and it didn’t happen. After 6 years of starting to train and dropping it again because of work and two years of really focusing on training (fitting workouts into lunchtime or breaking up workouts into pre and post work… and dealing with the ridicule of my co-workers for wearing tights) I finally got back to a wind-legal sub-22 seconds in the deuce. It’s worth the effort.

Stick with it. Fit in the workouts when you can. It’s tiring, it’s a pain in the butt, but it’s worth it.

I probably could have been a 20.something 200m runner, but I let work get in the way. I may still have three or four years to get there… but who knows? If you want it and it’s still fun, chase it while you can.

[Nick Newman]

Nick Newman on November 5, 2010 at 2:17 pm #103149

Josh,

Be very flexible with your program. Only do scheduled workouts on days that feel like you can do it and don’t force a workout that your body is up for…

If you do this i think you’ll be fine…just listen to your body at all times…

Also, first thing to give should be the weights…

[Matt Norquist]

Matt Norquist on November 6, 2010 at 2:12 am #103155

Josh,

Be very flexible with your program. Only do scheduled workouts on days that feel like you can do it and don’t force a workout that your body is up for…

If you do this i think you’ll be fine…just listen to your body at all times…

Also, first thing to give should be the weights…

I kind of disagree. Not saying to train while you’re hurt, sick, etc – but I think the key to training effectively while working is to be disciplined about getting the work in. Even if you have to combine workouts (IE – 2 a day followed by rest) and get creative about scheduling. A big part of keeping progress moving is getting the running reps in.

I’d also suggest that as one gets older, strength goes pretty quickly – and I don’t think weights can give. You could go to one hard weight lifting day a week though, and still make gains. Similarly, could probably likewise get away with one hard speed (Accel or MaxV) and one hard tempo (Intensive tempo/Speed Endurance) day a week.

[Nick Newman]

Nick Newman on November 6, 2010 at 5:00 am #103157

Moura told me the opposite. As you get older strength training needs to be less (if the athlete has a strong base) like Edwards for example, one heavy OL per day for example. VERY LITTLE overall volume to his strength routine during the latter years of his career. After a short phase of max strength emphasis he suggests a very quick max strength session once every 10 to 14 days for example.

He also told me that quality over quantity becomes increasingly important when juggling a work schedule or other stressors. Example, if a power day is scheduled and you arrive at the track/weight room after a long stressful day, he suggested a light recovery type day should take its place…

[Matt Norquist]

Matt Norquist on November 6, 2010 at 5:02 am #103158

Moura told me the opposite. As you get older strength training needs to be less (if the athlete has a strong base) like Edwards for example, one heavy OL per day for example. VERY LITTLE overall volume to his strength routine during the latter years of his career. After a short phase of max strength emphasis he suggests a very quick max strength session once every 10 to 14 days for example.

He also told me that quality over quantity becomes increasingly important when juggling a work schedule or other stressors. Example, if a power day is scheduled and you arrive at the track/weight room after a long stressful day, he suggested a light recovery type day should take its place…

Interesting – probably very contingent on an athlete’s training age and stregth levels.

[the_chosen_one]

the_chosen_one on November 6, 2010 at 5:03 am #103159

Matt, you’ve got it all wrong. Nick is right when it comes to training and working a full-time job.

I coach several athletes whom work full-time jobs and are quite successful in which the key is to know when doing less is the right thing. And, yes, as Nick stated, at Josh’s level and age, quality sprint work will take him further than focusing on weights so if nothing else track work should be the focus. After all, he’s not competing in a weight lifting contest right?

For men his age, he can maintain testosterone levels for months without seeing significant drop offs were as women are a bit shorter.

Discipline is one thing but that doesn’t mean you don’t be smart about it.

[Nick Newman]

Nick Newman on November 6, 2010 at 5:09 am #103161

Well, i do agree with you Matt in the sense that 1 hard speed and 1 hard weights day is enough during a hard work schedule to improve and certainly maintain certain performance levels…rest and pure workout quality however is very important for these kind of athletes…essential really.

[Matt Norquist]

Matt Norquist on November 6, 2010 at 5:39 am #103162

Matt, you’ve got it all wrong. Nick is right when it comes to training and working a full-time job.

I coach several athletes whom work full-time jobs and are quite successful in which the key is to know when doing less is the right thing. And, yes, as Nick stated, at Josh’s level and age, quality sprint work will take him further than focusing on weights so if nothing else track work should be the focus. After all, he’s not competing in a weight lifting contest right?

For men his age, he can maintain testosterone levels for months without seeing significant drop offs were as women are a bit shorter.

Discipline is one thing but that doesn’t mean you don’t be smart about it.

LOL – I don’t know anything about working full time and trying to train 🙂 Only work 70 hours a week while still making significant training gains.

Plus – my whole point above is that strength can’t give (excepting examples like Edwards) and at Josh’s strength levels, it shouldn’t take a huge back seat. I also suggested the possibility of a very lean training set up and the possibility to only hit major themes 1x per week – leaving 3-4 days of fully off, active recovery, or circuit type work.

[Josh Hurlebaus]

Josh Hurlebaus on November 8, 2010 at 5:48 am #103191

Wow! I didn’t expect that type of response, haha.

Honestly, although I did hit my speed days and lifting, my tempo days suffered during the fall training and even though I know I’m still fast, I feel out of shape, if that makes sense. If I train like Nick suggested, and I’ve tried before, I feel like I’m leaving too much on the table and being too much of a puss. I beat myself up over it and end up feeling like crap about the entire training block.

[Josh Hurlebaus]

Josh Hurlebaus on November 8, 2010 at 5:50 am #103192

On another and completely off topic note, is anyone here going to the Canadian national Sprints Conference this coming weekend? I’ll be there in Toronto Thursday through Sunday, so if anyone is going to be up there and wants to get a drink or some food, shoot me a message.

[Nick Newman]

Nick Newman on November 8, 2010 at 9:07 am #103195

Wow! I didn’t expect that type of response, haha.

Honestly, although I did hit my speed days and lifting, my tempo days suffered during the fall training and even though I know I’m still fast, I feel out of shape, if that makes sense. If I train like Nick suggested, and I’ve tried before, I feel like I’m leaving too much on the table and being too much of a puss. I beat myself up over it and end up feeling like crap about the entire training block.

Clearly that’s all psychological…change you’re perspective and it’d more than likely work well.

[Jo]

Jo