Lift4speed’s sprint training

    Posted In: Training Journals

        • Participant
          lift4speed on September 18, 2009 at 11:20 am #16195

          Im a Junior in HS,Im training for sprints, mainly 100,200. I do plan on running my own indoor season and carry that into the school outdoor season. I do have videos of my sprints and will get some soon of my lifts. I have a pretty strong squat but a weak postier chain and weak upper body.

          Info about me:
          5’6 138-142lbs

          PR’s:
          100:11.27
          200:22.66
          400:52.41
          *all times are converted to handheld*
          squat: 365×4 RAW
          bench: 170×4
          RDL: 225×5
          vertical: 30.5in
          running vertical: 36in or so, varies on the day

          Goals:
          60m: 7.2
          100: 10.7
          200: 21.8
          400: 51.5
          squat: 420×3 RAW
          bench: 210×3
          RDL: 315×3
          vertical: 35in
          running vertical: 40in

        • Participant
          lift4speed on September 18, 2009 at 11:22 am #89366

          Thursday September 17th
          Dynamic Warm up
          14x100m Tempo around 70% max speed
          30reps core in between reps

        • Participant
          Matt Norquist on September 18, 2009 at 11:39 am #89369

          Im a Junior in HS,Im training for sprints, mainly 100,200. I do plan on running my own indoor season and carry that into the school outdoor season. I do have videos of my sprints and will get some soon of my lifts. I have a pretty strong squat but a weak postier chain and weak upper body.

          Info about me:
          5’6 138-142lbs

          PR’s:
          100:11.27
          200:22.66
          400:52.41
          *all times are converted to handheld*
          squat: 365×4 RAW
          bench: 170×4
          RDL: 225×5

          Goals:
          60m: 7.2
          100: 10.7
          200: 21.8
          400: 51.5
          squat: 420×3 RAW
          bench: 210×3
          RDL: 315×3

          Why would you convert times to handheld? Do you mean you are converting to Automatic from HT? If so, conversion is always adding 0.24 for 100-400. IE – if you’re best HT 100m is 11.03 – that rounds up to 11.1 and converts to an 11.34 FAT.

        • Participant
          lift4speed on September 18, 2009 at 11:42 am #89370

          ya i understand that, i just have my 100 and 400 time handheld and then i just converted my 200 as well, but i guess we could say 22.90 FAT

        • Participant
          Matt Norquist on September 18, 2009 at 12:02 pm #89371

          ya i understand that, i just have my 100 and 400 time handheld and then i just converted my 200 as well, but i guess we could say 22.90 FAT

          Well, these are important distinctions, as they let you know where you actually stand, how much progress you’re making – and allow all of us to give you better feedback on your goals and your training (assuming that’s what you want).

          So:

          100:11.27 = 11.3 HT= 11.54 FAT – PB
          200:22.66 = 22.90 FAT
          400:52.41 = 52.5 HT=52.74 FAT PB

          Looking at these numbers, it looks to me like you’re likely more suited to 200/400 – and that your 400m PB is the most underdeveloped. With a 22.9 200m, there’s no reason you can’t run 50.0 in the 400m (24/26).

        • Participant
          lift4speed on September 19, 2009 at 1:20 am #89383

          ya i guess we could say that, lol. And u think im better for 200/400? thats what my coach thinks too but i feel i have untouched potential in the 100 because of my weak start right now. So that is why im doing a short to LONG program

        • Participant
          lift4speed on September 21, 2009 at 8:53 am #89468

          Friday September 18th
          Dynamic warm up
          6x20m falling start
          split run: 50=40+40+40+40=50

          squat- 3×3, at 365×3, 370×3, 370×3
          weighted pull ups- 3×3, 35lbs
          push press- 3×3, 105lbs
          barbell jump squat- 3×3, 225lbs

          overall felt good, split runs killed me but the lifts felt great

        • Participant
          Matt Norquist on September 21, 2009 at 10:40 am #89479

          what is the 50=40+40+40+40=50 ? What does that mean.

        • Participant
          lift4speed on September 21, 2009 at 11:27 am #89482

          The 50 in front means the rest you will take in between sprints, so in this case it would mean run 50m, rest 50sec. run 40m, rest 50sec. and so on

        • Participant
          lift4speed on September 22, 2009 at 12:12 pm #89525

          Monday September 21
          hill day:
          around 10x10m, and 10x20m
          best time for 10m was 1.94 range
          best time for 20m was 3.26

          Weights:
          squat- 135×2,225×2,275×2,315×2,365×2,385×2,405×2
          bulgarian squat- 80lbsx6,80lbsx6, 100lbsx2
          ham curl- 3×8 at 90lbs

          Overall great day, sprints felt good, pretty cold out, the lifts were amazing today!

        • Participant
          lift4speed on September 23, 2009 at 8:26 am #84917

          Tuesday September 22nd
          Dynamic Warm up
          6x150m at around 75-80% w/ walk back recovery

          I was very sore from yesterday, did tempo today. Gonna Foam roll legs out tonight.

        • Participant
          lift4speed on September 24, 2009 at 10:58 am #89612

          Wednesday September 23rd
          Dynamic Warm Up
          4x10m push up start
          2x50m build up (working on mechanics)
          2x60m 4pt start

          Depth Jumps- 5×3

          Barbell Bent over Row- 3×2, 135lbs
          incline bench press- 3×2, 175lbs
          SLDL- 3×2, 185lbs
          Weighted Chin Ups- 3×2, 45lbs

          overall felt pretty good, sprints felt fast and explosive

        • Participant
          lift4speed on September 25, 2009 at 11:34 am #89659

          Thursday September 24th
          dynamic warm up
          15x100m at 70% pace

          Felt good, really smooth today

        • Participant
          Nick Newman on September 25, 2009 at 11:41 am #89660

          I like your training…Do you have a coach?

        • Participant
          lift4speed on September 25, 2009 at 11:45 am #89662

          Thanks, Ya i have a coach/trainer.

        • Participant
          lift4speed on September 26, 2009 at 1:38 pm #89716

          Friday September 25th
          Dynamic Warm Up
          6x20m falling start
          split run: 50=40+40+40+40=50

          Bench Press: 3×2, 185lbs
          BB Jump Squat: 3×2, 245lbs
          RDL: 3×2, 235lbs
          Weighted Pull Ups: 3×2, 45lbs

          Felt pretty good today, had a pep rally right before my workout for football, so i was really pumped up for my workout…lol

        • Participant
          lift4speed on September 29, 2009 at 8:53 am #89802

          Monday September 28th
          Dynamic Warm Up
          4x20m hill sprints

          Squat-325lbs: 3,2
          Bench-175lbs: 3,2
          DB Jump Squat- 60lbs: 3,2
          Weighted Chin Ups- 45lbs: 3,2

          Overall went good, very windy for the sprints. Its deload week with testing on Friday. I absolutely hate deload week because i just want to do more weight on squat. But i know its going to help me and im looking forward to testing on friday!

        • Participant
          lift4speed on September 30, 2009 at 8:34 am #89824

          Tuesday September 29th
          Dynamic Warm Up

          bodybuilding recovery circuit x1
          consists of around 10 lifts in the 10 rep range and 300 reps core

          Overall Pretty easy day, Ill pri be saying this everyday, I HATE deload week…lol

        • Participant
          lift4speed on October 1, 2009 at 11:48 am #89868

          Wednesday September 30th
          Dynamic Warm Up

          4x10m push up start
          2x50m build up
          2x50m 4pt start

          Bulgarian split squat w/ front foot elevated: 3,2 at 55lbs
          Barbell Bent Over Row: 3,2 at 100lbs
          Ham Curl: 3,2 at 30lbs…. exploding when coming up
          Incline Bench Press: 3,2 at 160lbs

          Overall pretty good, sprints felt pretty good. ran a 6.4 handheld on grass. I dont know if thats good or not. Anybody know?

        • Participant
          lift4speed on October 2, 2009 at 8:50 am #89908

          Thursday October 1st
          Dynamic Warm Up
          6x100m tempo

          Felt great! Testing tommorow, hopefully weather is good tommorow. Today it was mid 50’s with rain.

        • Participant
          lift4speed on October 3, 2009 at 10:47 am #89959

          Friday October 2nd
          Dynamic Warm Up

          recovery lifting circuit x1

          Was supposed to have testing but due to the 48degree & rainy weather i couldnt. I think I might test tommorow if weather holds up. I really hope it does.

        • Participant
          lift4speed on October 4, 2009 at 6:36 am #89986

          Saturday October 3rd
          Dynamic Warm Up

          Test Day:
          10m-1.85 PR….. 5 weeks ago it was 1.95
          30m-4.18 PR….. 5 weeks ago it was 4.26
          60m-7.35 PR….. 5 weeks ago it was 7.37
          100m-11.70 PR for training…. 5 weeks ago it was 11.74

          Overall pretty good… 10m was good i thought. The weather wasnt ideal as it was 50degress with a 10-15mph sidewind But im happy i still managed to PR. 5 weeks ago when i tested i had a 10mph tailwind with 80degree weather. So ive improved alot. Too bad i couldnt get a day like that again. Start up training again on monday

        • Participant
          lift4speed on October 6, 2009 at 10:09 am #90055

          Monday October 5th
          Dynamic Warm Up

          6x20m resistance sprints
          6x20m 3pt start

          Standing Vertical Jump- 5×3
          Standing Long Jump- 3×5, longest was at 9’5

          RDL- 5×5 at 240lbs
          Bench- 1×5 at 170lbs, 2×5 at 175lbs, 2×5 at 185lbs
          DB Jump Squats- 5×5 at 65lbs
          Weighted Pull Ups- 5×5 at 55lbs

          Overall felt good. I felt really fast, too bad i didnt have access to a timer. The lifting went really well to, just 2 weeks ago it was tough at 185 for 2 reps now it was pretty tough but i still got it at 5 reps. The deload week really helped me.

        • Participant
          lift4speed on October 7, 2009 at 8:51 am #90096

          Tuesday October 6th
          Dynamic Warm Up

          7x150m at 75%-80% w/50m walk in between and 30reps of Abs

          times were: 23.56,24.4,23.43,24.82,23.13,24.79,22.65

          There was a headwind on the 24 ones. It was also very cold, 43degrees. Overall felt pretty good, The last one i lifted very well.

        • Participant
          lift4speed on October 8, 2009 at 9:55 am #90156

          Wednesday October 7th
          Dynamic Warm Up

          6x20m falling start
          split run: 50=30+30+30+30=50

          Depth Jumps: 5×3

          Squat: 5x315lbs, 5x335lbs, 5x340lbs, 5x350lbs, 5x365lbs
          Incline Bench: 4x5x155lbs,5x165lbs
          Ham Curl: 5x5x40lbs
          Bent Over Row: 5x110lbs, 2x5x130lbs, 2x5x140lbs

          Overall felt alrite. The falling starts felt good into a headwind. The split runs sucked like usuall and i felt really choppy with turnover. By the time my jumps and lifts came around, I was fried. Im very tired rite now. Tempo day tommorow.

        • Participant
          lift4speed on October 9, 2009 at 8:51 am #90183

          Thursday October 8th
          Dynamic Warm Up

          10x100m at 70-75%, all in around 15 seconds

          Felt pretty good.

        • Participant
          lift4speed on October 10, 2009 at 6:01 am #90223

          Well found out this morning that i can no longer lift after school at the weightroom at my school. The Athletic Director shut it down because someone was playing loud music so the people that train hard have to suffer. The only people that can use the weightroom are the football players on monday and wednesday morning and the volleyball players when they lift, which is once a week. So now i have to drive to the local wellness center 30minutes away from my school. I may see if i can start lifting with the football players on monday and wednesday morning to save some gas money. How would that work tho? Would it hurt me to lift in the morning and then do the track workout in the afternoon? Let me know. Ill post todays workout in a few hours! Im so angry right now that im ready to just kill the workout today! Here we go

        • Participant
          Skinnykid1021 on October 10, 2009 at 7:44 am #90224

          shouldnt affect you too much as long as there is 4 hours in between.

        • Participant
          lift4speed on October 10, 2009 at 1:11 pm #90231

          Friday October 9th
          Dynamic Warm up

          6x10m push up start
          5x20m 4pt start

          All weights at 5×5
          BB Jump Squat: 1×135,1×225,1×235,1×245,1×265
          Push Press: 5x5x90lbs
          Ham Curl:1×90,2×100,2×110
          Weighted Pull Ups: 5x5x45lbs

          Overall Felt great!

        • Participant
          lift4speed on October 13, 2009 at 9:36 am #90305

          Monday October 12th
          Dynamic Warm Up

          10x10m, best was 1.87
          10x15m, best was 2.46

          Standing broad jump: 2×5, best was around 9’1 1/2
          Depth Jump into standing broad jump: 2×5, best was around 9’4
          5 bound: x5, best was 41ft

          Squat: 4×4 at 385lbs
          weighted sit ups: 3×8

          Overall really good session. The whole workout was indoors due to the snow in october. So the times were actually pretty good for me. The Jumps felt pretty good. The 5 bound was the 1st time ive done that since last year. The squat was huge for me as i did that weight for the all the sets.

        • Participant
          lift4speed on October 14, 2009 at 8:32 am #90337

          Tuesday October 13th
          Dynamic warm Up

          8x150m, extensive tempo w/ 60-90sec. rest

          Felt good. Bout died, 38degress out. My lungs were on fire. lol

        • Participant
          lift4speed on October 15, 2009 at 10:25 am #90370

          Wednesday October 14th
          Dynamic Warm Up

          2x6x20m med ball throw then sprint

          Standing vertical jump: 5×4

          Bench: 4×4, 185, 190, 195, 205 PR!
          Bulgarian single leg squat: 4×4, 75lbs, 75lbs, 75lbs, 80lbs
          Bent over row: 4×4, 175, 185, 185, 195
          Ham Curl: 4×4, 110,110,120,120

          Felt Great! hit a PR on bench, sprints felt explosive. Had a few knots before workout but they loosened up on the warm up. Im very sore now tho. Ext. Tempo tommorow.

        • Participant
          lift4speed on October 16, 2009 at 8:49 am #90388

          Thursday October 15th
          Dynamic Warm Up

          12x100m at 70-75% w/30 reps abs as rest

          Felt alright. Had some low level lactic acid build up. Kind of hurt but felt good. I just did 30 reps of abs then went right into my run so i had about 45sec. recovery or so. First time for awhile ive had the lactic acid build up. On the tempo days it will start being the 30rep core as rest from now on.

        • Participant
          lift4speed on October 16, 2009 at 8:51 am #90389


          Here is a video of my session last friday

        • Member
          Aaron Springer on October 16, 2009 at 9:48 am #90394

          Most of your starts you seem to have a kyphotic posture while you accelerate. The head should be relaxed, don’t try to force it down as that puts your posture off.

          Nice shoes though, Supernovas are where it’s at 🙂

        • Participant
          lift4speed on October 17, 2009 at 5:28 am #90413

          ya i noticed that too. I dont think my other sprints are like that. You can check them out on my youtube profile.

          and ya the supernova’s are the best. Any other running shoes i dont really like unless i use the nike free’s for plyos and lift.

        • Participant
          lift4speed on October 17, 2009 at 9:20 am #90416

          Friday October 16th
          Dynamic Warm Up

          6x30m hill sprints

          clean: 3×4 at 135lbs
          Push Press: 4×4 at 90lbs
          leg extension: 1×4 at 110lbs, 3×4 at 120lbs

          Felt pretty good. the cleans were actually kind of easy. it was wet out so the sprints werent as fast

        • Participant
          lift4speed on October 18, 2009 at 8:55 am #90429

          Saturday October 17th
          Dynamic Warm Up

          Bodybuilding recovery circuit x2

          600reps of core

          Felt good. Ive never had so much motivation in my life to reach my goals!

        • Participant
          lift4speed on October 20, 2009 at 8:38 am #90476

          Monday October 19th
          Dynamic Warm Up

          6x200m w/ 1:45 rest: times were- 31.00, 29.92, 32.35, 31.17, 34.43, 32.01

          AHH, this workout sucked…lol. I was supposed to do 8×200 at 30 sec. but i just couldnt handle it. 1st time ive done tempo over 150m. I had a major side ache and a bunch of lactate. On runs 1,3,5 their was a head wind and 2,4,6 was a tail wind. I also do all of my tempo workouts on our old style gravel track 🙂 After four i was done, haha. I know this will help me tho, although i hated it. Im ready to get back to that fitness level again. I hope by my 1st indoor meet i can do 8 in 28 so we’ll see.

        • Participant
          lift4speed on October 21, 2009 at 10:31 am #90502

          Tuesday October 20th
          Dynamic Warm Up

          10x30m sled sprints

          5x 3 bound

          Bench Press: 3×3 at 205,205,210
          Barbell Jump Squat: 3×3 at 275

          Overall pretty good day. The sled felt pretty good. Ill upload some of the sprints a little bit later

        • Participant
          lift4speed on October 22, 2009 at 10:11 am #90532

          Wednesday October 21st
          Dynamic Warm Up

          10x120m at 75-80% w/ 80m walk as rest

          Felt good. Really wet out, rained whole day and stopped right before workout

        • Participant
          lift4speed on October 23, 2009 at 12:49 pm #90581

          Thursday October 22nd
          Dynamic Warm Up

          3x3x15m med ball throw into sprint
          3x3x10m push up start

          Squat: 3×3, 405,425,435
          Bulgarian Split squat: 3×3, 90lbs

          Really good day today!! another PR on squat! Sprints felt smooth and fast

        • Participant
          lift4speed on October 24, 2009 at 5:45 am #90622

          I also have met my goals for Bench:210×3 achieved on tuesday and squat: was 420×3 but i got 435×3 yesterday! Goals are achieved!

          next goals are:
          Bench: 235×3
          Squat: 495×3 RAW

          Workout in a few hours!

        • Participant
          lift4speed on October 24, 2009 at 8:27 am #90627

          Friday October 23rd
          Dynamic Warm Up

          2x7x100m at 75% w/ 50m walk in between reps and 2min between sets

          Felt pretty good. Little sore from yesterday

        • Participant
          lift4speed on October 25, 2009 at 9:36 am #90663

          Saturday October 24th
          Dynamic Warm Up

          2x4x60m w/ 3min in between reps and 5-6min between sets
          times were:
          1st set: 7.13, 7.32, 7.26, 7.05
          2nd Set: 7.24, 7.19, 7.26, 7.17

          Clean: 3×3, 135, 155, 155
          Weighted Pull ups: 3×3, 50lbs
          Incline Bench: 3×3, 185lbs
          Ham Curl: 3×3, 110, 110, 120

          Felt really good. Sprints were smooth, ill upload some of the runs a little later. Pretty cold, 45 and 7mph side wind. Lifts felt good. REST day tommorow

        • Participant
          lift4speed on October 25, 2009 at 10:35 am #90665

          This one was in 7.24

        • Participant
          lift4speed on October 25, 2009 at 10:37 am #90666

          this one was in 7.19

        • Participant
          lift4speed on October 28, 2009 at 1:27 am #90745

          Monday October 26th
          Dynamic Warm Up

          Hill Sprints:
          4x10m, 4x20m, 4x30m alternating 3pt and 4pt start
          bests were: 1.95, 3.45, 4.69

          Plyos:
          Standing long jump: 3×5, longest was 9’8 PR!!
          Standing vertical jump: 5×3

          Weights 3×2:
          Bench: 205, 215, 225; only got 225 once but a huge PR!
          RDL: 275, 275, 315 PR!!!
          Weighted chin ups: 65lbs
          DB Jump squats: 65lbs

          Felt Great! Hit a few PR’s! The RDL i couldve went higher. Bench felt good just about got that 2nd rep at 225, just missed it. Standing long jump felt great. Sprints felt pretty fast.

        • Participant
          lift4speed on October 28, 2009 at 1:34 pm #90771

          Tuesday October 27th
          Dynamic Warm Up

          6x200m
          times were: 29.9, 32.6, 31.4, 35.3, 34.6, 36.2

          Felt alrite. Im getting better at these…lol. There was a horrible head wind, pri 15-20mph wind on numbers 2,4,6 and tail wind on the others. I think it might have affected me a little. Also, my old hip flexor problem is starting to hurt. 😡 hopefully feels better by tommorow.

        • Participant
          lift4speed on October 29, 2009 at 9:36 am #90788

          Wednesday October 28th
          Dynamic Warm Up

          5x 10m backpeddle into 15m sprint
          5x20m falling start

          standing triple jump: 4×3, farthest was around 27ft

          Clean: 145×2, 175×1, 175×1, 175×1
          Push Press: 3×2 at 100lbs
          Calve Raises: 3×10 at 50lbs

          10minute ab circuit

          Overall i was flat. Never really had that giddy up like im used to having. Hip flexor was sore the whole day and was tight during workout.

        • Participant
          lift4speed on October 30, 2009 at 7:47 am #90812

          Thursday October 29th
          Dynamic Warm Up

          2x8x100m at 75% w/ 50m walk as recovery

          Felt pretty good. Im starting to get used to this extensive tempo short stuff. now i just need to get the 200’s down. Tommorow is a big day.

        • Participant
          Irish100m on October 30, 2009 at 8:31 am #90813

          Why are you wearing shorts with leggings underneath?

        • Participant
          lift4speed on October 30, 2009 at 8:34 am #90814

          idk… i just always have… my school coach wont let me just wear the tights alone so i just throw shorts over them

        • Participant
          Irish100m on October 30, 2009 at 8:42 am #90816

          idk… i just always have… my school coach wont let me just wear the tights alone so i just throw shorts over them

          Looks ridiculous to be honest. And why wont he let you were leggings on their own? Dont the shorts flap about?

        • Participant
          lift4speed on October 30, 2009 at 8:45 am #90817

          ya he just wont and the shorts actually dont move around that much…. all i care about is running fast, not about looking good

        • Participant
          Irish100m on October 30, 2009 at 8:48 am #90818

          Doesnt harm to do both though

        • Member
          Aaron Springer on October 30, 2009 at 9:42 am #90822

          The coaches I’ve had are the same way, they don’t want us to wear just leggings around.
          Kind of bothers me.

        • Participant
          lift4speed on October 30, 2009 at 10:02 am #90823

          ya it kinda sucks, but i just dont let it bother me no more

        • Participant
          Irish100m on October 30, 2009 at 10:53 am #90824

          Why thats stupid? Do they think it looks gay or something?

        • Participant
          Matt Norquist on October 30, 2009 at 11:31 am #90828

          That is the funniest thing I’ve ever heard. My wife says I look stupid wearing them at age 30, but so what. Just wear drawers underneath and you’re ok.

          Are there actually rules against wearing tights only at HS? What about the crap girls wear to school???

        • Participant
          Irish100m on October 30, 2009 at 11:33 am #90829

          I like wearin them reckon they look goood on me haha. Just wonderin if these lads coaches are a bit old school

        • Participant
          lift4speed on October 30, 2009 at 11:56 am #90831

          ya its really dumb… the rest of my team make fun of me just when i wear short shorts..lol

          and i no there isnt a rule for HS but some coaches just dont like it, unfortunatly one of them is mine.

          and ya the stuff girls wear to school is a little worse then tights that cover the whole body

        • Participant
          Vince Collantes on October 30, 2009 at 1:03 pm #90832

          My highschool coach wouldn’t let us run in tights, maybe because we shared the track with middleschoolers..
          Don’t worry about the clothing and appearance and whatnot, just run 😉

        • Participant
          lift4speed on October 31, 2009 at 5:09 am #90841

          Friday Ocotober 30th
          Dynamic Warm Up

          8x20m 4pt start
          6x30m 4pt start
          ***ran on basketball court, best were 3.11 and 4.16… thats a new 30m PR!

          Squat: 135×3, 225×3, 315×1, 405×1, 455×1, 465×1
          Reactive squat (explode down and explode up): 2x5x135, 2x5x185, 1x5x235

          Overall really good workout! hit a PR in 30m which was suprising without spikes and a track. Also hit PR on squat! Hip flexor is a little sore, weekend off, then deload week next week

        • Participant
          lift4speed on November 4, 2009 at 3:17 am #90917

          Monday November 2nd
          Dynamic Warm Up

          6x30m 4pt start

          standing long jump: 2×5, furthest was 9’6

          2x10min ab circuit

          Also lifted for a shirt that our school offers, i was the 5th ever person in our school to get a shirt, its based on strength to bodyweight ratio. i got 295 squat, 175 clean and 210 bench. Really easy.

          Its deload week and i mite test out 60m if weather holds up on friday. Hopefully it does. Felt good today, im usually dont like deload week but this week i do because im kinda drained and sore.

        • Participant
          lift4speed on November 4, 2009 at 11:41 am #90928

          Tuesday November 3rd
          Dynamic Warm Up

          6×150 w/250m walk as rest

          Felt great! felt really smooth.

        • Participant
          lift4speed on November 5, 2009 at 11:50 am #90947

          Wednesday November 4th
          Long Dynamic Warm Up

          5x10m hill sprints

          2×3 depth jumps

          Bulgarian Split Squat: 3,2 at 65lbs
          Ham Curl: 3,2 at 40lbs
          Weighted Chin Ups: 3,2 at 65lbs

          Overall pretty easy. My body just feels dead, like i have nothing in the tank. Im glad its deload week. Testing out on friday or saturday depending on weather. Hopefully my legs feel good

        • Participant
          lift4speed on November 6, 2009 at 10:42 am #90989

          Thursday November 5th
          Dynamic Warm Up

          6x100m at 75% w/ 50m walk back as recovery

          Felt good. Pretty easy. looks like testing will be saturday!

        • Participant
          lift4speed on November 7, 2009 at 3:01 pm #91039

          Friday November 6th
          Dynamic Warm Up

          BB Recovery circuit x1

          Felt good. Easy day. Prep for tommorows testing. Hoping for some PR’s

        • Participant
          lift4speed on November 10, 2009 at 3:11 am #91152

          Saturday November 7th
          Dynamic Warm Up

          Testing!!

          30m- 4.06 PR! improved by .13

          60m- 7.26 PR! improved by .09

          Overall Im really pleased with the results. Im glad that my time is where its at in the 60 considering ive done no MaxV or SE. So im really happy with that. My 30m is awesome right now. Hopefully i can dip down under 4 by 1st meet!

        • Participant
          lift4speed on November 10, 2009 at 1:18 pm #91172

          Monday November 9th
          3rd cycle!!

          Dynamic Warm Up

          2x4x30m 4pt start

          RDL: 5×135, 5×225, 2x5x265, 5×275
          Bench: 5×135, 5×185, 2x5x205, 5×210
          DB Jump Squats: 5x5x65lbs
          Weighted Chin Ups: 5x5x65lbs

          Awesome training session today! I felt fast and felt really strong in the weightroom. I feel great!

        • Participant
          lift4speed on November 11, 2009 at 12:17 pm #91239

          Tuesday November 10th
          Dynamic Warm Up

          6×200 w/ 1:45 as rest.

          times were: 30.80, 31.44, 32.15, 32.91, 34.28, 32.68

          Felt horrible. lol. I hate tempo 200’s. My tank is growing though as my times continue to improve each week. Was battling a pretty good wind too.

        • Participant
          griff on November 12, 2009 at 7:45 am #91279

          Saturday November 7th
          Dynamic Warm Up

          Testing!!

          30m- 4.06 PR! improved by .13

          60m- 7.26 PR! improved by .09

          are those electronic or hand timed?

        • Participant
          lift4speed on November 12, 2009 at 8:10 am #91281

          They are electronic

        • Participant
          lift4speed on November 13, 2009 at 2:37 am #91332

          Wednesday November 11th
          Dynamic Warm Up

          6x30m hill sprints

          3×5 standing broad jump, furthest was 9’3

          Push Press: 2x5x70lbs, 2x5x80lbs, 5x90lbs
          Bent Over Row: 5x90lbs, 5x100lbs, 5x110lbs, 5x140lbs, 5x145lbs
          Ham Curl: 5x30lbs, 3x5x40lbs, 5x50lbs

          300 reps of core

          Overall kind of sloppy. The sprints would feel good then come right back with a bad one. SBJ was killing my right knee, not sure why. Lifts went pretty good tho

        • Participant
          lift4speed on November 13, 2009 at 2:39 am #91333

          Thursday November 12th
          Long Dynamic Warm Up

          10x100m at 75-80% w/ 50m walk as recovery

          5min. Abb circuit

          Overall pretty good. Did this workout at 6:30 in the morning, pretty cold and very windy. Felt really smooth with the wind, against it tho sucked! Core is on fire right now.

        • Participant
          lift4speed on November 14, 2009 at 2:58 pm #91403

          Friday november 13th
          Dynamic Warm Up

          3×3 flying 20m with 10m run in
          6x10m working on being relaxed

          5×3 depth jumps
          2×3 running vertical
          3x standing vertical

          Box Squat: 5×135, 5×225, 5×315, 5×365, 5×405, 5×425
          Rotary calve machine: 5×100, 5×120, 5×140, 2x5x150

          Felt good. Sprints felt very fast. Jumps went well. 1st time doing box squat, really liked it! almost like it more than parallel squat.

        • Participant
          lift4speed on November 18, 2009 at 3:09 am #91480

          Monday November 16th
          Short Dynamic Warm Up

          2x4x60m 30m hard/ 30m maintain

          Bench: 185×4, 205×4, 210×4, 215×4
          Rotary Calf: 100×4, 120×4, 140×4, 160×4
          Ham Curl: 100×4, 120×4, 140×4, 150×4

          5min. Ab circuit

          Felt pretty good. Sprints were pretty fast. About 40 degrees out so kinda cold. Felt good though. Lifts were awesome! Bench felt really good. My wrist is sore for some reason and i dont know why.

        • Participant
          lift4speed on November 18, 2009 at 1:53 pm #91502

          Tuesday November 17th
          Dynamic Warm Up

          6x200m w/1:45 as rest
          times were: 31.10, 31.70, 31.87, 31.16, 32.39, 30.97

          Felt pretty good. Pretty good weather, no wind and 50degrees sunny. Im getting better at this tempo stuff! All my tempo is run on gravel and timed by myself, so times will be a little slower then if someone was timing them but there pretty accurate

        • Participant
          lift4speed on December 3, 2009 at 8:25 am #91990

          Sorry its been a long time since i last updated this. My 1st meet will be this Saturday!

          Wednesday November 18th
          Dynamic Warm Up

          6x10m various starts, 3 4pt, 3 push up start
          5x15m- 4pt start

          5 bound: 3×4- furthest was 44ft

          Paused Jump Squat: 135×4, 165×4, 175×4, 185×4
          Incline Bench: 155×4, 175×4, 185×4, 190×4
          Hip Extension: 90×8, 110×8, 120×8
          Back Extension: 3x8x 110, 120,120

          5min. Ab circuit

          Felt great! Lifts were pretty good. Wrist is really sore! 5 bound is getting better

          Thursday November 19th
          Dynamic Warm Up

          12x100m at 75% w/ 50m walk as rest

          300 reps of core

          Felt great! My tank is growing big time. These tempo workouts are getting a ton easier!

          Friday November 20th
          Dynamic Warm Up

          6x20m 4pt start, best was 2.96 PR!!!
          3xflying 10m w/40m run in, best was 1.14
          2xflying 30m w/20m run in, best was 3.33

          Box Squat: 135×4, 225×4, 315×4, 405×2, 445×4, 455×4, 465×4
          SLDL: 4x8x85lb dumbells
          Bent over row: 3x8x40lb dumbells

          5min. Ab circuit

          Felt awesome today! Nice PR for 20m, only 2nd time doing MaxV work so far. Felt alrite. Huge box squat for me today! Felt great! SLDL sucked, lol, my hamstrings are still burning 2 days later. About 50 degrees w/ no wind outside. Awesome Training Session!

          Monday November 23rd
          Dynamic Warm Up

          3x3x15m med ball sprints

          Bench: 135×3, 185×3, 205×3, 210×3, 215×3, 220×3, 135×10
          Hip Drive Thru: 100×8, 150×8, 170×8…. EACH LEG
          Rotary Calf: 15ox3, 160×3, 170×3
          One Arm Weighted Chin Ups: 3x3x20lbs…. Each Arm

          Felt pretty good, Sprints felt explosive. Lifts felt good! Bench was without a spotter so I couldve done more weight. Right Wrist is hurting

          Tuesday November 24th
          Dynamic Warm Up

          6x200m w/ 1:45 as rest. Average time was 30.8

          Felt pretty good. Pretty cold out! And really windy!

          Wednesday November 25th
          Dynamic Warm Up

          6x15m 4pt start
          2x6x20m split runs w/ 10sec. Rest

          3×5 depth jump into standing broad jump, furthest was 9’11 1/2
          2×5- 5 bound, furthest around 43ft

          Box Squat: 135×3, 225×3, 315×3, 405×2, 475×3, 500×3…. PR!!!
          GHR: 2×5 at bodyweight

          Felt awesome. I was really springy today! Jumped up and grabbed rim easily! Depth into standing broad jump felt awesome! Split runs sucked!! Lol… HUGE box squat today!! 500×3 is big!! 1st time doing glute ham raise, really hard!

          Thursday November 26th
          Some light circuit training— Happy Thanksgiving!

          Friday November 27th
          Short Warm Up

          3×3 Standing Vert Jump

          Bicep Curl: 45×10, 65×5, 85×3, 95×3
          SLDL: 3x8x75lbs
          Close Grip Bench: 1x8x85lbs…. Wrist hurt too bad
          Wide Grip Bench: 2x8x85lbs

          Pretty easy, just a light workout at 10 PM.

          Monday November 30th
          Dynamic Warm Up

          6x20m block starts
          2x flying 30m w/ 20m run in

          Box Squat: 135×3, 225×3, 315×3, 405×3,2,2
          Bench:45×10, 135×8, 175×3, 195×3,2,2
          Ham Curl: 100×3, 120×2,2

          Felt pretty good! Get some new spikes and wore them today! Felt awesome. Its deload week so its taking it easy, today was Med. Intensity, tom. Is low intensity, Wednesday is Med. Intensity, Thursday off, Friday Low intensity

          Tuesday December 1st
          Dynamic Warm Up

          6x100m w/30 reps abs in between

          Felt good. Really windy and cold out today. Meet Saturday!!

        • Participant
          lift4speed on December 4, 2009 at 8:33 am #92047

          Wednesday December 2nd
          Dynamic Warm Up

          4x20m 4pt start

          3×3 running vertical jump

          Paused Jump Squat: 135×3, 185×3, 225×3
          Arm Extension: 3,2,2 at 110lbs, 8x90lbs
          Arm Curl: 3,2,2 at 60lbs, 8x40lbs
          Bent over row w/ dumbells: 3×10 at 50lbs

          100 reps of various core work

          Felt pretty good! sprints were pretty smooth, not as explosive. Vertical is sky high right now, grabbing rim easy. (sometimes i just want to train for vertical! lol) Lifts went well, have to do these machines that dont agrovate my wrist. Might get that checked out after meet.

          Countdown: 3 days!!

        • Participant
          lift4speed on December 4, 2009 at 8:34 am #92048

          Thursday December 3rd
          REST!!!

          1st off day during the week in a long time. Tommorow will be warm up with a few starts with meet saturday

          Countdown: 2 days!!!

        • Participant
          GoingsGone on December 4, 2009 at 10:16 am #92053

          what events are you running in?

        • Participant
          lift4speed on December 4, 2009 at 10:22 am #92056

          60 & 200m

        • Participant
          Irish100m on December 4, 2009 at 10:43 am #92057

          Why dont you do any endurance stuff; speed endurance, tempo etc?

          Last 30 you wont have the strength and your speed is gonna drop man

        • Participant
          lift4speed on December 4, 2009 at 10:53 am #92058

          well ive done extensive tempo as a form of recovery in september up to october and since then ive picked up the speeds a little on tuesdays tempo 200’s. I havent done much speed endurance besides a few split runs on a couple cycles. I just started MaxV work in this cycle. I just wanta get on the track and see where im at. This is more of see how i do type of thing. It just started winter too so speed endurance will be a limiting factor throughout indoor season besides split runs. Might get out there in the cold and do some SE work but we’ll see. Im not too worried about my indoor season until February where more meets are around my area, so then i can turn some heads there!

          Thanks for asking tho

        • Participant
          Irish100m on December 4, 2009 at 11:01 am #92059

          Its just i did a lot of speed endurance and tempo last year and i was pretty strong in the latrter stages and i came through strongly, also brought my pb down from 11.22 to 10.88, and this was all i did 9along with accleration, max v work etc, i mean no technical work or weights)

          Obviously at the end of the day we’re sprinters, but the outdoor is ages away, build up first and then sharpen up later on

        • Participant
          Eric Broadbent on December 4, 2009 at 2:46 pm #92065

          Why dont you do any endurance stuff; speed endurance, tempo etc?

          Last 30 you wont have the strength and your speed is gonna drop man

          haha how can you say that…he has done both extensive and intensive in his training logs pretty regularly and also looks like some short speed endurance sessions.
          I enjoyed reading through some of your training. Haven’t really looked on here much prior to today. Looks like your mechanics have gotten better from first video to last video that you posted. You look a lot less choppy. Good luck at your meet this weekend. Also with those squats… what does RAW stand for? You’ve got some heavy ass weight on there…do you ever do any deep squats?

        • Participant
          lift4speed on December 4, 2009 at 2:50 pm #92067

          thanks, its nice to here someone say that. RAW would mean no belt, pad, wraps, bodysuit, etc. And no i dont do any deep squats, who knows they might be in my next cycle, we’ll see what my trainer/coach has drawn up for me

        • Participant
          Eric Broadbent on December 4, 2009 at 2:52 pm #92068

          haha ok…thats what I thought but since it was all in caps I thought it might have been an acronym or something.

        • Participant
          Irish100m on December 5, 2009 at 1:36 am #92074

          [quote author="Irish100m" date="1259903622"]Why dont you do any endurance stuff; speed endurance, tempo etc?

          Last 30 you wont have the strength and your speed is gonna drop man

          haha how can you say that…he has done both extensive and intensive in his training logs pretty regularly and also looks like some short speed endurance sessions.
          I enjoyed reading through some of your training. Haven’t really looked on here much prior to today. Looks like your mechanics have gotten better from first video to last video that you posted. You look a lot less choppy. Good luck at your meet this weekend. Also with those squats… what does RAW stand for? You’ve got some heavy ass weight on there…do you ever do any deep squats?[/quote]

          Because i’ve looked through his log and i’ve only seen stuff like 3x30m, 3x40m etc, seen the odd session liek 6×200 but needs to be done more often to have any benefit

        • Participant
          lift4speed on December 5, 2009 at 3:30 am #92077

          [quote author="Eric Broadbent" date="1259918212"][quote author="Irish100m" date="1259903622"]Why dont you do any endurance stuff; speed endurance, tempo etc?

          Last 30 you wont have the strength and your speed is gonna drop man

          haha how can you say that…he has done both extensive and intensive in his training logs pretty regularly and also looks like some short speed endurance sessions.
          I enjoyed reading through some of your training. Haven’t really looked on here much prior to today. Looks like your mechanics have gotten better from first video to last video that you posted. You look a lot less choppy. Good luck at your meet this weekend. Also with those squats… what does RAW stand for? You’ve got some heavy ass weight on there…do you ever do any deep squats?[/quote]

          Because i’ve looked through his log and i’ve only seen stuff like 3x30m, 3x40m etc, seen the odd session liek 6×200 but needs to be done more often to have any benefit[/quote]
          Ive done 2 tempo sessions a week with tuesday being my tempo 150 and 200’s and thursday being 100’s.

        • Participant
          Irish100m on December 5, 2009 at 3:32 am #92078

          Ok man sorry, i just picked up on all the 20ms and 30s etc

        • Participant
          Eric Broadbent on December 5, 2009 at 5:47 am #92080

          He does the 100’s almost every week and the “odd” 6×200 pretty much every week….one extensive and one intensive per week isn’t bad. And that odd 6×200 happens to be on of the most common intensive tempo sessions out there so I don’t know why its so strange to you. And maybe there hasn’t been too much speed endurance work in there but looks like the focus is mainly on top speed right now and he will progress to that. The day where he filmed his 60’s with 3 minutes recovery sounds like a speed endurance session to me though so I am not sure where a lot of your criticism is coming from. I like the fact there’s not gobs and gobs of volume like some programs. Of course this is all a matter of opinion but overall I think it looks pretty solid and have success under similar program designs.

        • Participant
          Irish100m on December 5, 2009 at 9:12 am #92088

          By ‘odd’ i meant infrequent, not odd as in pecualiar mate. Its not a criticism, i just seemed to notice a lot of his sessions were very short, block work. At this time of year – outdoor season is months away and it usually recommnded to buid a base and then start sharpening up and shortening your volume/higher intensity. Obviousl accerelation and speeed work must still be done but in moderation …

        • Participant
          lift4speed on December 7, 2009 at 2:58 am #92160

          Friday December 4th
          Dynamic Warm Up
          3x100m strides

          Felt good! meet tommorow!!

        • Participant
          lift4speed on December 7, 2009 at 3:03 am #92161

          Saturday December 5th
          Meet Day!!

          60m- 7.31 FAT, new official PR!!
          Comments: Felt great during warm up. Felt really smoot during the race. Reaction to the gun was horrible! But overall not bad of a race for 1st one of season and considering i just started MaxV work a few weeks ago.

          200m- 23.60 FAT
          Comments: Got out pretty good, my right arm was really flying back. 1st ever indoor 200, felt kinda wierd. also 1st speed endurance run of the year. Felt dizzy afterwards, lol.

          Overall meet was pretty good, Im glad i got that 1st meet out of the way! Next meet will be Jan. 23rd

        • Participant
          lift4speed on December 8, 2009 at 4:43 am #92203

          Sunday December 6th
          Day off!!!

          Training today and hitting it hard for the next 7 weeks.

        • Participant
          lift4speed on December 15, 2009 at 2:19 am #92480

          Monday December 7th
          Dynamic Warm Up

          3×3 15m med ball sprints

          Arm Curl: 5×5 at 60lbs
          Ham Curl: 5×5 at 110lbs
          Hip Extension: 5×5 at 140lbs
          Butterfly: 5×5 at 70lbs

          Tuesday December 8th

          7x30sec. w/ 1:30 as rest on treadmill, 10mph on 11% incline

          Wednesday December 9th

          No school, snow everywhere so I went into garage and did a few plyos and some light lifting

          Thursday December 10th

          12x15sec w/ 30sec as rest on treadmill

          Friday December 11th
          Dynamic Warm Up

          8x15m 4pt start working on reaction time
          3x30m

          6x 5bound

          Squat: 135×5, 225×5, 315×5, 405×2, 385×5
          GHR: 2×8 at bodyweight

          Saturday December 12th
          Active Recovery day- Played Basketball

        • Participant
          lift4speed on May 12, 2010 at 5:28 am #98110

          Figured i could update everyone on my progress. been forgetting to update the log for awhile. Ill 1st talk about my indoor season, it was very rough, only got in 1 200 and 2 60’s. ran a 7.28 60m back on february 6th. I had 1 meet cancelled due to weather, 1 meet due to low entries, and 1 due to plane flight getting bumped.

          I am now in my outdoor season. I went 11.2(terrible start), 23.0 at 1st meet in early april, next week i went 10.8 (much better start) and 22.58. And thats when it all went downhill. After that 100 i had the 4×1 where i tweaked my hip flexor, i decided to run the 200 cuz i wanted to run faster time. went that 22.58 was killing everyone through 170m and then hip flexor just gave out and died on me and felt as if i were walking through finish line. I then took a week and a half off and came back for a huge meet. I had 100m prelims(11.37 FAT) and semis(11.35 FAT) 1 night and finals(11.35 FAT) next night with the 4×1 and 4×2. The 100’s were into a headwind on all of them with a terrible start in finals and easing up in prelims. Overall i was rusty at that meet and couldnt really get in a groove but still managed to run pre fast. This was all on a friday and saturday. I then had a meet tuesday where i ran 70m hard and eased up with a 11.2 to win 100m. I had the 4×2 right after and hip flexor felt a bit sore. I then had the 4×1 20min after that and thats when it went to crap, tweaked hip flexor again and it felt like it was tearing when running. Today marks a week full of rest since that happened, today i will try some light stretching and some lunges depending on how it feels. I have only had 4 meets so far this outdoor season compared to everyone elses 8-10. I am not nearly in PR shape and dont have much speed endurance at all right now. State is in 2 weeks from friday and im already qualified in 100,200,4×1,4×2. I will try and return for that and this summer will most likely be my true Junior season. I will plan on runnning a couple 400’s this summer and alot more 200’s. I will look to taper and peak in mid july hopefully.

          If anyone would like to know my workouts for this outdoor season before i got hurt, just ask.

        • Participant
          lift4speed on July 6, 2011 at 12:08 pm #108994

          been a very long time since i updated my log. Well What can i say, my Senior Season went absolutely awesome! I went 10.42, 21.30 and 49.34 for handheld times. For FAT times I went 6.94, 10.68, 21.88. I won State in the 1,2,4×1,4×2. Got all class gold medals in the 100 and 200, and got the State Meet MVP. Only got to run at 2 outdoor meets with FAT timing, and the 1 indoor was FAT. I had amazing anchor legs in the relays, and give my team alot of credit for setting me up good enough to anchor well. I stayed injury free the whole year relatively speaking with very few nacks here and there. I dont think i ever ran a 200 fresh which is sad. The weather was somewhat bad except for our State Final day. I took 2 weeks off of complete rest after state and now ive been back training for about 4 weeks. If you would like me to keep updating my progress, i would love to, but if no one is gonna read it than I dont see a point in doing it.. haha

          check out my youtube channel: lift4speed

        • Participant
          lift4speed on September 14, 2011 at 12:22 pm #110694

          Well in college now, we started practice 2 and a 1/2 weeks ago. Its a sort of new look for training for me. Excited to see where it takes me in this Division 1 competition.

          So today we did:

          Big Warm up

          2min abs

          10x100m tempo in about 15-17 sec. with 1 min recovery

          cool down: various yoga stretches for about 5min

          Any questions, just ask

        • Participant
          Vince Collantes on September 14, 2011 at 12:58 pm #110697

          Good luck on your college conquests on the track and in the classroom lol. Which college are you going to?

        • Participant
          lift4speed on September 15, 2011 at 12:34 am #110702

          Thanks. Im attending the University of South Dakota

        • Participant
          lift4speed on September 15, 2011 at 8:24 am #110706

          Wednesday September 14th

          Long Dynamic Warm Up

          explosive push press: 95x5x2, 115×5, 135x5x2
          Bench: 135x8x2, 225×6, 225×8
          Overhead squats: 3x5xbar (coach didnt want us to put any weight on)
          Bulgarian split squat with weight on back: 2x8x135
          Standing russian twists: 3×25 w/ 35lb
          Seated rows: 3x10x90lbs

          cool down:10min easy bike with stretching

          really liked todays lifting, something similar to what I have done in the past and something i felt really helped as a short sprinter

        • Participant
          lift4speed on September 16, 2011 at 7:57 am #110731

          Thursday September 15th

          Short warmup (hurdle mobility and light stretching)

          30min of core work

        • Participant
          lift4speed on September 17, 2011 at 11:32 am #110778

          Friday September 16th

          Dynamic Warmup

          UCLA Tempo Workout (consisted of 50’s and 100’s with walk/jog what you ran)

          Powerclean: 155x5x2, 175x5x3
          Standing Shoulder press w/ BB: 95×8, 105×8, 135×6, 135×8
          Squat-2inches below parallel: 135x8x2, 365×6, 315×8 (was dead after that set of 6)
          Single leg RDL w/ bar: 2×10
          2x max pull ups: 27, 24 (good form and elbows close to locked each time)

          good tempo workout. already cold here which isnt my favorite thing in the world. Still getting used to powerclean, form is getting better which is a plus. The squats were pre solid, was absolutely dead after that set of 6 though, so went safe with the 315 for 8.

        • Participant
          lift4speed on September 18, 2011 at 5:10 am #110792

          Saturday September 17th

          Dynamic Warmup

          10x10m starts, alternating 3pt and 4pt

          some light lower body lifting

          felt pre good, shins were kinda acting up tho. Did sprints up on a balcony indoor wellness center track, really nice and fast surface, kinda like a mondo surface almost. Tommorow will be full recovery day

        • Participant
          lift4speed on September 20, 2011 at 11:50 pm #110884

          Monday September 19th

          Dynamic Warm Up

          Jump circuit (consisted of various jumps with low sets each exercise)
          4x40yd sled pulls with 35lbs
          2x4x40yd sprints (1st set push up start, 2nd set was 3pt)

          Powerclean: 5x5x155
          Incline Bench: 135x8x2, 165×6, 165×8
          Squat: 135x8x2, 365×6
          Max pull ups: 24, 18
          Sitting russian twists: 2×25 w/ 35lb

          Overhead med ball throw: 2×5

          Cool Down: silly walks, partner stretch

          Solid workout, super sore. Was dead by the time i got to squat. Good news is that I was killing everyone on the starts. Really loved the jump circuit we did. Im still trying to get the form down on cleans, I know I can do more weight, but I want good form 1st

        • Participant
          lift4speed on September 21, 2011 at 8:19 am #110904

          Tuesday September 20th

          Short warm up w/ hurdle mobility

          Lifting recovery Circuit x2 (consisted of 20 various exercises going 30 sec on and 10-15 sec off, light weight)

          2min abs (similar to trey hardee’s core circuit on flotrack

          supposed to be recovery day, coaches wanted us to go super hard tho on a recovery day, I backed off and made it a recovery day. At one point the coach said “60m left in your race, are you going to give up?” haha i started laughing cuz I am a 60/100 guy. Im really the only short sprinter on team since football guys arnt with us yet, so program is geared more towards 2/4 guys, and i like my recovery ha

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