I am Nicholas Davenport a sophomore at Deerfield Beach High School in South Florida. I am 16 6’2 175. I also play football but track is my love. My coach once said i like football but I love track & Field and I go by that saying too. I run all sprints 100-400 but the 04/05 season I tend to focus on running the 200/400. I may run a few 100’s but 200/400 is my main concerns. I am very competetive and will do anything to be the best I put countless hours into training. People hate me at school because all I talk about is training and getting better. My coach says they’re jealous, what ever. Anyway I trained all during the winter bweak and I am ready for this upcoming season in March so for the next 2 monthe it’s all out.
Nick Davenport's training journal
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My P.R.
100: 10.97
200: 23.12
400: 53
LJ:n 22-5Goals:
100: 10.8
200: sub 22
400: 49.5
LJ: 24My technique is all right it’s not great but I can get better, all of these pr are from 03/04 season haven’t had any time trials since
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Today I went to the beach to run. I warmed up running for 5 minutes straight. It was hard. I did plyos( high knees, butt kicks, etc.) then did 6×100. Boy was it tiring. I ran about 14 seconds and this was all out full speed. After that I ran all out for 49 seconds because this is my goal in the 400 I did that twice. I got about 320 meters in the 49 seconds. I cooled down with another 5 minute jog. This is usually what I do for recovery on Saturday.
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Nothing today but sit ups, crunches, leg lifts, pretty much core and push ups. Start back school tommorow so I can get more training in.
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Weights: Bench Press 1×10 135lbs, 1×6 165lbs, 1×4 185lbs
lat pull down 3×10 110 lbs
Tricep & Bicep Curl 3×10 each excercise 60lbs
Dumbell shrugs 3×50 60lbs
Lat raises 3×10 20 lbs
leg lifts and curls 3×15 100 lbsI didn’t get to finish my lifting because I helped Deerfield High Alumnist Punter by returning for Him. He’s one of top in the country.
Any way I got home and did ab attack by two. Ill explain
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AB ATTACK:
This is something I created myself it is roughly 700 ab contractions so I think It may be better thn Wayne Hobleys 1000 crunches. I say this because the Ab Attack targets every part of the abdominals. I do two a day.
3×15 Leg raises
3×15 leg tucks
2×20 crunches 1×60 crunches
(do each set fhull time as one rep example: 1×15, 1×15, etc. until done all sets)
5×20 roman lifts
5×40 scarecrow twist ( I take a broom across my shoulders and touch my foot alternate each rep)
5×40 crunches
5×20 push ups( I throw these in for fun)I do two sets of all this for a little over 1000 ab contractions. If you do this start with one set and when ready do two.
This is intense and good try it!
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If someone tries this tell me what you think?
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Today I ran 4×300 times were, 40.9, 40.43, 41.7, 41.7. Then I did stadium runs by five. I did Hurdle Bounds at 42″ everyone there thought I was crazy and were astound by my hops. I did it with ease, it builds explosiveness says Ato Bolden.
Then when I got home I did Ab attack by two.
If so one tries this tell me what you think.
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Oh yeah could someone comment on my 300 times. One post said to run a 49 second 400m you should hit 38secs consistently. Is my goal of 49.5 accesible, the seasons starts March 3 so I got time.
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I love training
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Sorry I’m postin yesterday’s work out today 1/12/05
Weights
Bench Press: 4×4 185lbs
Dumbell Curls: 3×10 30lbs
Incline Bench Press: 3×10 115lbs
Running Machine: 3×10 each leg 90lbs
Squats: 3×10 225lbs
Leg lifts & Curls: 3×15 100lbs
Leg Press& calf Raises: 3×50 35 lbs
Power cleans: 3×3 115lbsAb Attack
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today was light I:
warm up: mile
4×100 85-90%
Explosive Plyos:
I jumped over a hurdle about 42+ inches off vert I did about 5 of these. These build hops and explosiveness. Everyone thought I was a monkey jumping over theses. -
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[i]Originally posted by Nickjump20[/i]
today was light I:warm up: mile
4×100 85-90%
Explosive Plyos:
I jumped over a hurdle about 42+ inches off vert I did about 5 of these. These build hops and explosiveness. Everyone thought I was a monkey jumping over theses.How did you jump over the hurdle? Did you tuck jump, or use traditional hurdle form.
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Tuck jump
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one kid busted his behind, everyone laughed everyone was out there softball team, soccer team and flag football. He was okay though
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Weights
pretty much the same as wednesday no ab attack
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Today I was gonna do beach running, but it was raining all day.
So later on I’m going to the park and do2x2x50 meters and do plyometrics
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Stretch, pushups
and Ab Attackx1 -
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Today is weights
Bench: 4×4 170lbs
Incline Bench: 3×10 115lbs
Lat Pulldown: 3×10 65lbs
Tricep & Bicep Curl: 3×10 super set 65lbs
Lat Raises: 3×10 15 lbs
Dumbell Shrugs: 3×50 super set with lat raises 50lbs
Arnold Press: 3×10 30lbs
No legsAb Attack
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Yipee! Today was the first day of track practice. Of course for me it isn’t but it was good to be ahead of the game. Anyway it was simple. We went over a bunch of sprint drils like gallops, etc. We ran 5×200 I ran all mine in sub 26 and one in sub 24, and I was just srtiding. I guess my hard work is starting to show off. Florida state championship here I come. Anyway let’s see what tommorow has in store.
Also ab attack
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I lifted
Bench: 4×4 170lbs
Incline Bench: 3×10 115lbs
Lat Pulldown: 3×10 100 lbs
Leg press, calf raises: 3×50 360(calf burners) -
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That was early in the day I lifted because I have weight training as a class.
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As for running after school:
Sprint drills
4 quarters: all under 75 was goal I hit under each one. I had 66 on one
after that was 4×200 weren’t timed but I didn’t run to my fullest 1 because I went strong on the quarters evryone else were getting 80’s and 90’s. And 2 I lifted earlier on with my legs(mistake) so that had a lot to do with it. I still finished with good form.
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Today we did 1 mile of stadium steps
the 3×300 40 below( of course i’m the only one who went under)
4×200 26 under (only me)
This is the first week.
No one is in shape except me and I can’t run everything which it looks like im going to do.
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The workout was just weights same as wednesday.
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Does anyone think I’m cocky or big headed when I say I was the only one to finish in the a lotted amount of time. Because I have a lot of haters on me especially my parents and they think I’m arrogant, but they never were athletes so they don’t understand what being the best means. And I’m just telling the truth I’m the only one who finished int the amount of time allowed, is it my fault they finished 10 seconds behind me?
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it depends on how you say it. you sound a lot whinier than arrogant though.
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It’s the same way for me at my high school, but i don’t act cocky or put any of them down. I never get angry when im the only one on the team who places at any meet. You have to understand that this is high school, and most of these kids just run, os colleges think they do sports. Enless you beat everyone, in the state, the nation, or the world you have to accept that you are not the fastest. So be kind to you teamates and try not to be hated by everybody. Some things are worse than being slow.
Well enough of my rant. Something you can seriously do that my coasch did to me was give the other kids on the team a head start and try to catch them. He used to give the next fastest kid on my team a 5 second head start for the 200, and i usually beat him.
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I don’t say it to anybody except on thos post. So I never tell them they are slow and younever finish in the a lotted time. I just think it. And none of them will see this what im writing so what’s the big deal.
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ab attack
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I haven’t posted all week we had a long week.
Monday X-country run around Deerfield,
4×400 all in sub 75, I ran all mine in sub 65
2×200 no timeTuesday: 4 lap(mile) of staduium steps
600-400-200-400-600
mile jog curve sprunt straights
6×100
sled pullsWednesday: 4 lap(mile) of staduium steps
4×200
3×150
2×100
2×80
2×60
Sled pullsThurday: mile warm up
400-300-200-100-200-300-400
6×100 -
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My legs are dead, no practice tommorow
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post #100
Ab attack
yester day was football banquet and I won defensive MVP
Now back to track I ran 10.57 former pr 10.97 but this is not acurrate hand time plus the track is iffy so. I’m not to excited about this time until run in a meet.
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It’s been a while
Today was the Nike combine at UM, and I didn’t perform to par. I benched 185 5 times and my 40 was 4.7, my shuttle was 4.4. My vertical was 28, they did it a wierd way with this mat. I’m used to hitting the bars. How does that mat thing work any way. Tommorow is another at Dolphins training facilities. My shuttle is usually my 40 time, and my shuttle lower, I guess I just had an off day.
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[i]Originally posted by Nickjump20[/i]
My P.R.
100: 10.97
200: 23.12
400: 53
LJ:n 22-5Goals:
100: 10.8
200: sub 22
400: 49.5
LJ: 24excuse me but what are your PRs in the weightroom…And training exp on track?
My technique is all right it’s not great but I can get better, all of these pr are from 03/04 season haven’t had any time trials since
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Bench max: 225
Squat: 315
Power Clean: 165
Curl: 90I’ve benn training since 8th grade now in tenth
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It’s almost time for the season to start March 2. I know some states are almost finished. I don’t know If I am ready. Ive been training harder than you can imagine. But I haven’t work on any of my specialty events, LJ, TJ, maybe HJ. My coach just makes every sprinter practice using the 400 meter training program. I’m in shape but I need to get my steps down and everything the first meet will be here before I know it and I want to win and break my p.r. which will beat the school record also.
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By the way, I haven’t posted my workouts in a long time. Most of it is just conditioning. I am already in shape we need to break down into events.
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I have to suffer because no one showed up to conditioning and now that actual practice is starting they’re not in shape. I am the only one to come to practice everyday, until yesterday I didn’t go to school because of a major back injury. This couldn’t have come at a worse time.
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My back got better than I broke my wrist doing the 4X100
long story but it was just a sprain.So first meet tommorow I hit my p.b. 22-5 in long jump in practice
if I hit it tommorow ill win easoliy small meet.im doing the 400 lj, hj, tj
no hunda that’s what I need to do
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MAn 1rst meet. I did alright, didnt do any running events, Tj, Hj, LJ
I’m done with triple jump 36’9(4th)
did decent in high jump considering i’t my first time since 8 grade(5’10 2nd)
And my cudgraw the Long jump Jumped 1′ before board jumped 20 (2nd)Everyone asked why I didn’t run. Not to sound big headed with my times I would of won easily winner of 400 52, hundred 11.13, 2 hundred 23.1
Well I gonna step up to my coach and tell him I am running
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I am sore from yesterday hurt ankle on triple jump which I am not doing any more. No practice.
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I got a track recruiter calling my house and my parents wont talk to him. They don’t support me in anything. When I become a big time athlete it will be because of me myself, and I.
Would yall parents talk to the man?
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Ran 51 in 400 during practice and now on 4X4
I could have gone faster. -
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did 800 in-outs and left everyone
people say I should forget the hunda and strictly go 400 I don’t know.Coach say focus on long jump only and get great at that.
I don’t know what to do anymore.
I know you make yourself not someone else but it looks like I have little choice.
What to do anyone, suggestions?
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what do anyone think I mean
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meet was canceled yesterday cause rain might get rescheduuled for today
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1200 ins and outs
long jump approaches with jumps, pointless
Did with barrier and alterd my flight technique
still got 21′ 9 so
FYI i wasnt running full speed so couldve hit 22+ easily -
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Meet canceled again cause weather. that’s two straight weeks
I am losing the competetive edge.
I gotta wait to see if I qualify for Florida Relays in the long jump tommorow at 6.Wish me luck:grin:
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Didn’t go to Florida relays
practice was short,burning hot out here
4×120
14, 13.5, 13, 14.67
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Practice sucked. I di high jumo work and long jump work. My legs were so sore, didn’t feel like I did anything.
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Meet today I sucked.
Long jump I won(didnt feel like it) measeley 19
Other team cheated and I still won they let there jumpers get 5 jumps instead of the standard 3.200: Sucked even more, ran against one of fastest in country(21.2)
I slipped out the blocks than pulled hamstring on homestretch ran 25. Whoa waddadee!:wow: Could of run at least high 22, you should of seen it was a big slip. I literlary fell down and got back up, I made a last minute attempt my last 100 meter was 10.74 first 100 was obviously 14.26 -
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your stats are very similar to mine…..check it
im 6’2
170
220 bench
300+ squat
vertical of 36-37but i jump around 23 (i think) im a meters man…..
ur a lot faster than i am and are better endurance wise….
good luck to you this season….my first meet this year is next weekend….
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still rehabing gotta get healthy by wednesday
(#200)
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Meets Tuesday:splat:
Still rehabimg did EMS(off the chain)
I feel great hopefully fune by tommorow -
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OH MY GOD!
i SUCKED AT COUNTY MEET!!!!!!!!!:splat::splat::splat::splat::splat::splat::splat:
i CAME IN 7TH NEEDED TOP 4 FOR FINALS.
jUMPED 19’7 AND WAS WALKING AT TAKEOFF I SWEAR.iF I WAS RUNNING IT WAS OVER
TOO LATE FOR SHUDDA CUDDA WUDDA TWO WEEKS TILL
DISTRICTS iMA BE CHAMP. -
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Still rehabing
tommorow I have run off for 4×400
this my way to go to counties -
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No run off still rehabing:barf:
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Wow pulled my hamstring again runnung the hundred, got out there and was blazing through the first 40 meters than pop:shock:
My hamstring.
At first I thoght my season was over but now i am better.
So districts Im just going to do TJ, HJ, LJany one know where to get hamstring sleeves?:question:
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Season done
Hamstring wouldnt leave me alone and my schools trainer wouldnt help me rheab but to late it’s over
I only jumped 19-81/2 with a pulled hamstring
It’s not that I lost that makes me mad, it’s that I could of done so much better despite my injury maybe even won
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damn i feel for you, had my whole indoor season ruined due to my hammies, rehab hard and come out strong for the JOs
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thanks
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BEan a while
Just gettin ready for tri county qualifier for SSG and JO
Im still rehabing
I dont know waht events
100. LJ, TJ, HJ
May do Shot and discus if my hamstiring and groin aint right.
Im tellin ya I gotta make it I worked to dang hard for this year to go down the drain over a stupid injury.
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