Josh Hurlebaus Masters Training Log

    Posted In: Training Journals

        • Participant
          Josh Hurlebaus on August 1, 2020 at 7:42 pm #236610

          Hey everyone!

          Years ago I had a training journal here as I was competing post collegiate. You can find it here if you’re bored – https://elitetrack.com/forums/topic/josh-hurlebaus-400m-training-journal/

          After 6 (I think) years, I have decided get back into training.

          In the years since posting, I have since:

          • Graduated from WVU with my MS in Coaching
          • Gotten married
          • Stopped training for anything.
          • Had our first child, Finn. He is a complex congenital heart patient who is just about to have his 3rd surgery ( as of 8/1/2020).

          With Finn’s health being overall good (all things considered) and my life in a place where I can dedicate time to training, I figured I should start a journal to keep myself honest and accountable.

          8/01/20

          Initial Stats

          • Weight- 188lbs
          • Height- 6’1″ ( I don’t imagine this changing lol)

           

          Initial Tests

          • PC- 245
          • Vertical- 26 inches

           

          For my gym/facilities I have:

          • Olympic platform/bar/hex bar/bumper plates
          • Squat rack/bench/etc
          • Homemade flywheel (the OKbox)
          • Pulley machine/isolation machine
          • Treadmill/rower/spinbike/upright climber
          • Back extension
          • Heavy bag/speed bag/sparring bag
          • 8/12/15lb medballs
          • kettlebells from 25-60lbs
          • Exergenie that I will use for resisted sprints when its time
          • I live on a hill

          I will be using the Push Strap to keep track of lifting metrics. I won’t be timing sprints until much further into training.

          Hopefully the speed is still somewhere deep within. I’m looking forward to this journey into having less of a dad bod and more of a father figure. Beware of horrible dadjokes within.

        • Participant
          Josh Hurlebaus on August 2, 2020 at 5:22 pm #236611

          Recovery day today after testing yesterday.

          I also had some yard work I needed to do, so after mowing and weed whacking, I did a very light warm up followed by:

          • 3 sets of 30 second iso holds
            • Deep lunge
            • hip thrust
            • mid push up
            • mid pullup
          • 10 min of crawls/walks
            • bear crawl, spidermans, walking lunges, crab walks, duck walks, lateral crouch walks, walking tow touches, inch worms
          • Foam rolling

          Depending on sleep tonight, tomorrow will either be another light day or day 1 of high int.

          My training isn’t going to look like it had in the past due to time constraints. My wife works opposite shifts than I do, so anytime she’s home we prioritize time together. I also have a kid, plus have been helping take care of my mom after her heart attack in the spring.

          I may have to get creative with my workouts to hit the components I want to while only having 60-90min available per day.

        • Participant
          Josh Hurlebaus on August 3, 2020 at 11:57 am #236612

          My current thoughts for my first block of training while also being a good parent/husband are:

          Monday- Sprint, multijumps, olympic lifts

          Tuesday – Rowing/vertical climber, bb

          Wed- Jump circuit, medball, recovery

          Thursday- Off/Date night

          Friday – Sprint, multijumps, Oly/Squat/Bench, multithrows

          Saturday – Row/Climb, MB, yard work (general strength if yard/house is good)

          Sunday – off/ yard work

           

          This would be 3-5 weeks depending on how things are progressing.

          I want to lift more, but I’m also not in great shape at the moment. I might keep this set up short, 3-4 weeks, and then be more aggressive for the remainder of GPP.

        • Participant
          goingsgone2 on August 3, 2020 at 12:36 pm #236613

          What’s your ideal plan for competition?? Open college meets / Masters competition?

        • Participant
          Josh Hurlebaus on August 3, 2020 at 2:11 pm #236614

          Currently I want to open up competition in early January. I’m hopeful that there will be some semblance of a collegiate season, but who knows if they will accept unattacheds at this point. If they don’t, I will organize private practice competitions with some local masters athletes.</p>
          If they accept clubs I’ll re-register my club to compete if needed.

          Then after indoor, I wouldn’t compete again until May due to WI weather and would hit a few of the open/masters meets in June and July.

        • Participant
          Josh Hurlebaus on August 3, 2020 at 11:36 pm #236616

          8/3 Workout

          Speed day. Wanted to do hill, but k<span class=”” title=”Edited”>iddo went down a little late for hills today. Had to modify with my treadmill which is permanently unplugged and at max incline. @hurleboss on IG for video

          3x standing broad jump tests. Best was 9’6″, which is depressing
          6x treadmill push sprints complexed with low amplitude single leg multijumps
          4×3 single “hurdle” hops
          4×4 powercleans @ 185
          4×5 weighted pullups</span>

        • Participant
          Josh Hurlebaus on August 4, 2020 at 11:06 pm #236617

          Day 2 for the season of Dad Speed- low intensity and zero impact to recover from yesterdays high intensity day. Should be feeling good for tomorrow’s jump circuits and medball work

          The workout
          8×1 min on 1 min off on the rower

          3x Set A (first vid) with 90 sec rest
          2x Set B (second vid) with 90 sec rest

          Set A: 5x fat grip deadlifts, 8x landmine press, 8x pullup
          Set B: 8x tbar row, 8x dips,8x glute ham raise

          This first block of training is definitely a systems check, of sorts. It’s been awhile, so I’m looking at this as me being at T-20min. We’re checking the sensors and going through our checks before we detach and get ready for liftoff.

          After this block I’ll test and settle on a plan for the fall/winter. Hopefully we’ll have news on if there will be any meets this winter by then.

        • Participant
          Josh Hurlebaus on August 11, 2020 at 11:02 pm #236713

          Dad life means posting will be less than routine.

          Saturday’s workout
          The workout (while Finn napped)
          – 8×4 second treadmill push sprints complexed with low amplitude single leg hops
          – 4×3 single leg hurdle hops
          – 4×4 power clean @185 with )
          – 4×4 weighted pullups @35lbs

          Todays Workout
          6x20m hills
          4x 4 single hurdle hops (double leg)
          4×4 PC @185
          Rudiment series

          It’s been a tough last few days mentally. Finn’s recent echocardiogram wasn’t the greatest so we’re in a little bit of an uneasy time as we see how his heart progresses

        • Participant
          Josh Hurlebaus on August 20, 2020 at 2:04 pm #237819

          It’s been a hectic week leading up to Finn’s surgery. He’s good and recovering, and I’m back on the training grind. Needed to use the last week as a mental recovery week though.

          8/19 workout:

          8x20m hill sprints

          5x LLLL and RRRR multijumps. Focus on short GCT, not maximal power

          5x 3 hop

          No lifting. It was 24 hours post op and I felt a little blah the entire workout. Will do medball and fullbody lifting today, with active recovery and mobility Fri to lead into a full speed and lifting day Saturday

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