Karston’s LJ/TJ Hurdles/Sprints Training Log

    Posted In: Training Journals

        • Participant
          KarMan Anderson on July 24, 2012 at 11:05 am #18422

          Background

          Age: 21
          Weight: 169
          Height: 6’1

          I am going to be a junior at Monmouth College and hoping to improve this fall and winter so that I can make it to nationals next season and get as close as I can to qualifying for the World University Games in Russia next summer. Most importantly, stay healthy and enjoy every moment I step on the track!

          Personal Bests:
          60m: 7.37
          60mH: 8.56
          Triple Jump: 47’1
          Long Jump: 22’9
          100m: 11.18
          110mH: 15.56
          200m: 22.63
          400h: 56.23

          Goals for Next Year:

          100m: 10.8
          200m: 21.7
          110mH: 14.5
          LJ: 23’11
          TJ: 51’0

          Track History:

          2006 – Freshman Year

          55mH: 10.9
          55m: 7.64
          200m: 27.3 (indoors)
          100m: 12.24
          110mH: 20.86
          300mH: 57.2

          2007 – Sopohmore Year

          55mH: 8.84
          55m: 7.34
          200m 26.53 (indoors)
          100m: did not run
          110mH: 16.60
          300mH: 43.44

          2008 – Junior Year

          55mH: 8.34
          55m: 7.24
          200m: 24.90(in)/23.68
          100m: 11.66 (w Summer Club)
          110mH: 15.45
          300mH: 43.40/400mH: 1:03.66 (Summer Club)
          Triple Jump: 38’6(indoors)

          2009 – Senior Year

          55mH: 7.86
          55m: 6.84
          200m: 23.34(in)/22.63(out)
          100m: 11.61 (Summer Track)
          110mH: 14.64
          300mH: 40.24/ 400mH: 59.9
          Triple Jump: 43’0

          2010 – Unattached – First year in collegiate meets (ran in 1 meet outdoors torn hamstring)

          55mH(42in):8.34
          55m: 6.85
          200m: 23.66(in)/22.87(out)
          100m: 11.18
          110mH (42in):15.79

          2011 – Freshman
          55mH: 8.02
          55m: 6.86
          200m: 23.88/22.92
          100m: 11.60
          110mH: 15.56
          400mH: 56.23
          TJ:45’1 (Summer)

          2012 – Sophomore
          60m: 7.37
          60mH: 8.56
          100m: 11.51
          200m: 23.13
          110mH: 15.62
          TJ: 45’3/ 47’1 (Summer Meet)
          LJ: 22’9

        • Participant
          KarMan Anderson on July 24, 2012 at 11:16 am #117353

          Here is a video of me triple jumping.. They were short approach jumps about 44-45 feet

        • Participant
          KarMan Anderson on July 25, 2012 at 4:02 am #117361

          Past few weeks, I have been training. Our coach mainly wants us to work on accelerations and some speed work for now. Once we get back in school we will do longer intervals and more volume

          Yesterdays/ Past weeks workouts:

          Monday: Acceleration Day
          8x15m starts (2 point)100% effort
          Hurdle Drills: (5 step drills) (Lead and Trail drills)

          Tuesday:
          Bounding 4x40m Single, Double, RRL, LLR,
          Hurdle Drills: 5 Step drills

          Wednesday: Tech Day
          2x20m x70%
          2x20m x80%
          2x20m x90%

          Thursday:
          Bounding, short approach work.. RRJ (Run Run Jump), LJ and TJ work
          Hurdle Drills: 5 step drills, (Lead Trail drills)

          Friday: Extensive Tempo
          8 sec/60m runs x8 @ 70%

        • Participant
          TrackNation on July 25, 2012 at 5:17 am #117363

          Based on your progression over the past several years, it looks like your jumps are “taking off”….pun attended 🙂 Do you plan to scrap the hurdles and focus on the jumps more…or do you just do the hurdles as a means of scoring points for your team at conference?

        • Participant
          KarMan Anderson on July 25, 2012 at 5:45 am #117368

          Crazy as this seems the hurdles are my main event.. Been having trouble with the adjusted height, take off and speed issues and so forth so I’ve been running away form them haha. I started triple jumping more after my freshman year at MC and got to be good at it. Yes doing both will help out big for conference. I wanna do both, I couldn’t give up the hurdles, their too fun of an event to miss out on hah. Hopefully I can qualify for both at nationals

        • Participant
          GoingsGone on July 25, 2012 at 8:41 am #117372

          stick with the log this time bro! lol

        • Participant
          KarMan Anderson on July 25, 2012 at 11:55 am #117375

          LOL!! I sure will bro haha!

        • Participant
          KarMan Anderson on July 25, 2012 at 12:11 pm #117376

          Im a bit worried about my speed and why the sudden decrease. Is it because my hamstring hasn’t fully healed from the tear? Its been about 2 years since. I went from an 11.18 to an 11.60 and haven’t broken 23 seconds in over a year. I need some help.

        • Participant
          KarMan Anderson on July 26, 2012 at 1:31 am #117383

          No Training today.. 2 days ago I pulled my back.. Going to the chiropractor to see what is wrong. I believe its bad posturing. I will keep you updated!

        • Participant
          KarMan Anderson on August 1, 2012 at 4:39 am #117445

          Just a quick update for you all. I am out of training for about a month.. My body needs and hasn’t has rest in over 3 years which could be reasons of the slow times. Rehab for the back is going well too. I’ll will continue to keep you posted!

        • Participant
          KarMan Anderson on August 22, 2012 at 2:17 pm #117674

          After a long break, Im finally back!! Been limited to what I can do but im back to full training in September!! Since then been doing pudh ups and sit ups and running some miles.. First day of some sprint D and mini sprints tomorrow!

        • Participant
          KarMan Anderson on August 23, 2012 at 3:52 pm #117692

          Todays workout

          Warm up

          6×300 @50-52 secs

          Cool down, stretch..
          Push ups 5×20
          Abs

          Slowly getting back into things.. Back feels good, my legs feel better than ever but I dont want to push anything now, I got months before the season and I want to get things down right this time.. After the 300s I about died.. First time running in a month haha. All in all im glad to be back on the track! Looking forward to this season!

        • Participant
          KarMan Anderson on August 24, 2012 at 1:17 pm #117708

          Todays workout

          Warm up

          Staduim Stairs 6 reps

          General Strength

          Cool down, stretch..

          This is the best my body has felt, I wanna keep this going! Lol Sometimes I get a little worried if im pushing myself a little too hard considering how early it is so I’m kinda going blindly about it. But all in all I feel this year I’ll go beyond what I wrote down for my season goals.. 53 range in triple and sub 14.4s in hurdles would be awesome, I know I can do it. Please do comment about what I should do or if what I’m doing is okay.. Just until I get back to training under my coach!

          Thanks guys!

        • Participant
          KarMan Anderson on August 29, 2012 at 12:53 pm #117744

          Todays workout

          100’s on the min..
          – 6x 15-17sec 100s 45sec recovery

          WEIGHT ROOM!!

          – 3×3 cleans @155 (improvement!)
          – 3×7 deep squats @185
          – pull ups 2×10
          – abs on bar x25

          Nothing too intense, just trying to get back into the feel of things. Was NOT expecting that from my cleans, im very happy about it!

    Viewing 13 reply threads
    • You must be logged in to reply to this topic.