[Jay Turner]

Jay Turner on June 15, 2009 at 12:10 pm #15873

Very soon I’ll be starting a journal. This journal will track the progress of my athletes for the 2010 Indoor and Outdoor season. Right now some of them are competing looking to qualify for AAU Nationals held in Des Moines, Iowa. Once that is over, I’ll resume this thread. At that time, I’ll begin by giving a quick profile of each athlete, stating each persons height, weight, age, training age, PB in each event, rep max in certain lifts, and perhaps even some goals I have set for them, along with anything else that may be necessary for this journal.

I’ll let the ELITETRACK family know how all my athletes did (the ones that I coach during the high school season as well as those that run for me only during summer) starting August 3rd, which is the first day of running events for AAU Junior Olympics.

This journal, which will chronicle my in-season high school athletes only, will start light on July 20th with some of my athletes not competing over the summer. Then we’ll begin in full force on August 31st after any and all national quaifiers have taken a few weeks off to reset physically and mentally. At that time I’ll have my full team back.

[Eric Broadbent]

Eric Broadbent on June 15, 2009 at 10:30 pm #84859

sounds great, I look forward to reading it all, good luck with the planning and everything

[Aaron Springer]

Aaron Springer on June 16, 2009 at 11:21 am #84896

Also really looking forward to this.

I think I’ve read through your “400m Workout Program” thread at least 3 times now.

[Jay Turner]

Jay Turner on July 28, 2009 at 10:51 pm #86861

Very soon I’ll be starting a journal. This journal will track the progress of my athletes for the 2010 Indoor and Outdoor season. Right now some of them are competing looking to qualify for AAU Nationals held in Des Moines, Iowa. Once that is over, I’ll resume this thread. At that time, I’ll begin by giving a quick profile of each athlete, stating each persons height, weight, age, training age, PB in each event, rep max in certain lifts, and perhaps even some goals I have set for them, along with anything else that may be necessary for this journal.

I’ll let the ELITETRACK family know how all my athletes did (the ones that I coach during the high school season as well as those that run for me only during summer) starting August 3rd, which is the first day of running events for AAU Junior Olympics.

This journal, which will chronicle my in-season high school athletes only, will start light on July 20th with some of my athletes not competing over the summer. Then we’ll begin in full force on August 31st after any and all national quaifiers have taken a few weeks off to reset physically and mentally. At that time I’ll have my full team back.

Ok, so here we go. First entry.

I was going to wait until after AAU Nationals were oer with to start, but I guess I may as well start it now. As each runner re-joins the team, I’ll introduce them as we go along. And just so you’re not confused, these are all high school girls that I coach.

As of this moment, only one runner has shown up to practice. There were supposed to be five, but the other four have different reasons/excuses for not showing up. Some are legitimate, and some are just not showing up. They’re already behind.

Here are the stats of the one runner that’s showing up…

Name: LW
Age: 15 (entering High School sophomore)
Height: 5’7″
Weight: 116
Training Age: Beginner (less than three months – came out for the team this past season, but was sick/injured alot, so she never really did much training)
Outdoor PBs: 100m – 15.10; 200m – 33.71; 400m – 1:20.40
Bench Max: 65 lbs
Squat Max: 160 lbs

Here was yesterday’s training session…

Warmup (30 min.)
Static Stretching
Sprint Drills
Hurdle Mobility
WORKOUT: Endurance Circuit (20 min. worth of various exercises)
Core Strengthening Circuit (various balancing exercises on stability ball)
PNF Stretches

The workout went as expected. She’s a complete beginner, so naturally she’s out of shape. No need to push her too hard. As she gets in better shape, I’ll continue to challenge her as we go forward.

During the off season training, practices are three days/week, Monday, Wednesday and Friday. I’ll be back tomorrow with another entry. And everyone, coaches, athletes, etc., feel free to chime in with your input, opinions, feedback, etc. See ya tomorrow.

[Jay Turner]

Jay Turner on July 3, 2010 at 7:45 am #99896

I attempted to start this thread last summer, but time committments wouldn’t allow it. So here’s what I plan to do this time around. Everyday for the next month or so, I will give the results of each week of this past season’s training. I’d like everyone to play “Monday Morning Quarterback” and give your thoughts on the workouts in and of themselves, how you feel each athlete is/was progressing, what are some of your predictions, and what are some suggestions going forward. Basically, I want you to treat this as if they are currently doing these workouts.

After I have brought you up to speed from last season, I will then start another thread for the upcoming 2011 season. At that point you will have a MUCH BETTER viewpoint on my athletes. Hope you enjoy!

[Jay Turner]

Jay Turner on July 3, 2010 at 9:50 am #99898

Here are some brief backgrounds on each runner, with what year they are in high school, and PRs in each event COMING INTO the 2010 season. Anything else that is needed for better and more thorough assessments, please let me know and I’ll supply all needed info.

Julie (senior) – 100m: 13.49, 200m: 26.60, 400m: 1:03.86
Started running track in April (2008) of her sophomore year; competed from March through August
Took a few months off to get ready for basketball season – came back to track in March 2009; competed from March through July
Took 6 weeks off to rest and recover – came back to track in September 2009

Megan (junior) – 100m: 14.34, 200m: 29.44, 400m: 1:03.23, 800m: 2:39.08, LJ: 15’9.50″
Ran track in grade school (7th-8th grade)
Did not run as a freshman (focused on basketball)
Started running her sophomore year; competed from March through July
Took 6 weeks off to rest and recover – came back to track in September 2009

Brenna (freshman) – 100m: 14.11, 200m: 28.38, 400m: 1:10.39

Kayla (freshman) – 100m: 13.81, 400m: 1:06.37 (all her PRs were as a 6th grader; took 2 full years off from track because of AAU basketball)

More girls and their backgrounds will be added as they join the team.

I brought the girls in a week early to do some testing. I tested them on Bench Press, Squats for lifting, and I tested their 30m.

Monday – Hurdle Mobility, light plyos, isometric core work, free weight circuits

Wednesday – 5 x 60m SFS:30m/15m/15m, tempo cleans, split squats, DB bench press, chinups, RDLs

Friday – Hurdle mobility, general endurance circuit, isometric core circuit, weight circuit

Meso 1, Micro 1

Monday – 5 x 15m; 4 x 20m; 3 x 25m
15m
Julie- 3.05, 2.99, 2.90, 2.93, 2.97 (avg. = 2.97)
Megan- 2.99, 2.99, 2.90, 2.93, 2.96 (avg. = 2.95)
Lynn- 3.15, 3.06, 3.03, 3.01, 3.10 (avg. = 3.07)
Brenna- 2.76, 2.91, 2.80, 2.93, 2.94 (avg. = 2.87)

20m
Julie- 3.73, 3.66, 3.69, 3.62 (avg. = 3.68)
Megan- 3.75, 3.64, 3.67, 3.66 (avg. = 3.68)
Lynn- 3.93, 3.88, 3.80, 3.80 (avg. = 3.85)
Brenna- 3.64, 3.53, 3.65, 3.54 (avg. = 3.59)

25m
Julie- 4.44, 4.34, 4.33 (avg. = 4.37)
Megan- 4.45, 4.30, 4.33 (avg. = 4.36)
Lynn- 4.66, 4.52, 4.41 (avg. = 4.53)
Brenna- 4.38, 4.30, 4.33 (avg. = 4.33)

Hang Cleans: 6 x 2 w/ last 3 @ 80%, DB Press: 7 x 4, 3 position squats: 6 x 3, T-RDLs: 2 x 6, low intensity multi throws: three separate throws 2x each

Wednesday – hurdle mobility, workout (16 x 100m @ 80% with 90 seconds rest), ab/core work, weight circuit (12 lifts): 2 x 10

Friday – 8 x 15m flying sprints with 20m run-in, tempo cleans: 15 x 1 w/60s rest, lunges: 7 x 6 (heavy), bench press: 6 x 5, BB rows: 6 x 8, single arm DB RDL + Press: 2 x 5

[Jay Turner]

Jay Turner on July 5, 2010 at 12:58 am #99928

Meso 1, Micro 2

Monday – hurdle mobility, (workout: 500m, 4:00 rest, 400m, 3:00 rest, 300m, 2:00 rest, 100m @ 75-80%), 2 core circuits, free weight circuit (12 lifts): 2 x 10

Julie- 1:47.07 (400m split = 1:27.19), 1:17.29, 55.43, 16.38
Megan- 1:47.43 (400m split = 1:27.19), 1:16.75, 55.87, 15.95
Brenna- 1:56.40 (400m split = 1:33.18), 1:26.20, 59.94, 15.64
Kayla- 1:52.51 (400m split = 1:33.18), 1:33.19, 1:02.71, 17.21

Wednesday – 4 x 15; 4 x 20; 4 x 25, moderate plyos (4x – standing LJ, double leg hops, and standing TJ), hang cleans: 6 x 2 w/ last 3 at 82.5%, DB press: 7 x 4, 3 position squats: 6 x 3, T-RDLs: 2 x 6, low intensity throws (3 different throws): 2x

15m
Julie- 2.81, 2.88, 2.92, 2.86 (avg. = 2.87)
Megan- 2.91, 2.91, 2.99, 2.95 (avg. = 2.94)
Brenna- 2.86, 2.94, 3.03, 2.90 (avg. = 2.93)
Kayla- 3.02, 3.16, 3.21, 3.06 (avg. = 3.11)

20m
Julie- 3.62, 3.61, 3.62, 3.70 (avg. = 3.64)
Megan- 3.75, 3.77, 3.78, 3.80 (avg. = 3.78)
Brenna- 3.83, 3.87, 3.70, 3.90 (avg. = 3.83)
Kayla- 3.86, 3.83, 3.90, 3.90 (avg. = 3.87)

25m
Julie- 4.35, 4.32, 4.37, 4.20 (avg. = 4.31)
Megan- 4.48, 4.29, 4.41, 4.27 (avg. = 4.36)
Brenna- 4.50, 4.37, 4.44, 4.31 (avg. = 4.41)
Kayla- DNR (left practice early)

Friday – hurdle mobility, (workout: 16 x 100m @ 80% w/ 90 seconds rest), ab circuit, free weight circuit (12 lifts): 2 x 10

[AddictedToSpeed]

AddictedToSpeed on July 5, 2010 at 1:31 am #99755

Just went through this, pretty interesting athletes

do they still play basketball? what made the go to choose to run track?

and, how are you timing them, ht or with gates?

[Jay Turner]

Jay Turner on July 6, 2010 at 12:19 am #100046

Just went through this, pretty interesting athletes

do they still play basketball? what made the go to choose to run track?

and, how are you timing them, ht or with gates?

Julie just graduated, but she did play basketball her senior year. I’ll chronicle that as I continue bringing everyone up to speed from this past season.

Megan still plays basketball.

Kayla still plays basketball.

Brenna decided to give up basketball after this past season. She is now track only.

I’m timing everyone by hand.

[Jay Turner]

Jay Turner on July 6, 2010 at 9:47 am #100055

Meso 1, Micro 3

Monday – WORKOUT: 7 x 15m flying sprints with 25m run-in (WEIGHTS – tempo cleans: 12 x 1 w/ 60s rest, lunges: 7 x 5 (heavy), bench press: 6 x 5, BB rows: 6 x 8, single arm DB RDL + press: 2 x 5)

Wednesday – hurdle mobility, WORKOUT: 600m, 5:00 rest, 500m, 4:00 rest, 400m, 3:00 rest, 300m, 2:00 rest, 200m, 1:00 rest, 100m @ 75-80%, 2 core circuits, free weight circuit (12 lifts): 2 x 10

Julie- 2:06.57 (400m split = 1:21.xx), 1:45.00 (400m split = 1:19.18), 1:21.90, 58.80, 43.75, 18.04
Megan- 2:06.93 (400m split = 1:21.xx), 1:39.32 (400m split = 1:17.99), 1:18.90, 59.30, 40.16, 17.69
Brenna- 2:26.81 (400m split = 1:33.xx), 2:05.60 (400m split = 1:40.81), 1:30.56, 59.30, 38.91, 16.53
Kayla- 2:27.46 (400m split = 1:33.xx), 2:05.88 (400m split = 1:40.81), 1:32.99, 59.30, 38.56, 17.40

Friday – WORKOUT: 3 x 15m, 4 x 20m, 5 x 25m, moderate plyos (4x – standing LJ, double leg hops, and standing TJ), hang cleans: 6 x 2 w/ last 3 at 85%, DB press: 7 x 4, 3 position squats: 6 x 3, T-RDLs: 2 x 6, low intensity throws (three different throws, 2x each)

[Jay Turner]

Jay Turner on July 6, 2010 at 11:34 pm #100069

What sort of reps and sets for the weights? What percentages of their max?

Just went back and edited each post and listed it. Go take a look.

I’d love feedback on what the intensity SHOULD BE with the reps and sets I have listed.

[Jay Turner]

Jay Turner on July 7, 2010 at 8:48 pm #100089

Meso 1, Micro 4

Monday– Oct. 5, 2009
hurdle mobility, (WORKOUT: 16 x 100m @ 80% w/90s rest), abs circuit, free weight circuit (12 lifts) 2 x 10

Tuesday– Oct. 6, 2009
WORKOUT: 6 x 15m fly’s with 30m run-in, (test: clean, bench press)

Wednesday– Oct. 7, 2009
hurdle mobility, (WORKOUT: 600m, 5:00 rest, 500m, 4:00 rest, 400m, 3:00 rest, 300m, 2:00 rest, 200m, 1:00 rest, 100m @ 75-80%), 2 core circuits
Julie- 2:06.80 (400m split = 1:22.00), 1:41.30 (400m split = 1:22.17), 1:18.08, 56.35, 36.60, 21.60
Brenna- 2:23.10 (400m split = 1:33.00), 1:56.53 (400m split = 1:31.29), 1:30.20, 58.10, 37.01, 15.96
Kayla- 2:24.18 (400m split = 1:33.00), 1:59.93 (400m split = 1:31.24), 1:33.68, 1:02.28, 37.70, 15.96
Megan – was not at practice

Thursday– Oct. 8, 2009
WORKOUT: 6 x 20m, (test: squats), DB press: 5 x 4

Friday– Oct. 9, 2009
hurdle mobility, (WORKOUT: 16 x 100m @ 80% w/90s rest)

[Jay Turner]

Jay Turner on July 9, 2010 at 1:43 pm #100120

Meso 2, Micro 1

Monday – Oct. 12, 2009
hurdle mobility, (WORKOUT: 8 x 50m w/6:00 rest), (WEIGHTS: tempo cleans: 12 x 1 w/ 75 sec. rest @ 80%, step ups: 6 x 5, pullovers: 6 x 8, RDLs: 2 x 8)
Julie- 7.39, 7.54, 7.47, 7.51, 7.56, 7.84, 7.88, N/A (avg. = 7.60)
Megan- 7.39, 7.72, 7.75, 7.72, 7.72, 7.84, 7.88, N/A (avg. = 7.72)
Brenna- 7.64, 7.95, 7.98, 7.92, 7.91, 8.13, 8.16, N/A (avg. = 7.96)
Kayla- 8.00, 7.98, 8.15, 8.04, 8.13, 8.05, 8.27, N/A (avg. = 8.09)

Wednesday– Oct. 14, 2009
hurdle mobility, (WORKOUT: 600m, 5:00 rest, 500m, 4:00 rest, 400m, 3:00 rest, 300m, 2:00 rest, 200m, 1:00 rest, 100m @ 75-80%, 2 core circuits
Julie- 1:55.99 (400m split = 1:13.50), 1:38.32 (400m split = 1:17.00), 1:26.74, 58.28, 32.81, 19.59
Brenna- 2:16.81 (400m split = 1:28.50), 1:55.90 (400m split = 1:29.00), 1:32.80, 1:00.15, 32.41, 16.50
Megan and Kayla were not at practice

Friday– Oct. 16, 2009
(WORKOUT: 9 x 15m MB sprint-n-throw), varying single leg hops and bounds (LLL, RRR, LLRR, RRLL, RLRL, LRLR) 3 x each, (WEIGHTS: power cleans: 6 x 2 w/ last 3 @ 85%, pause bench press: 6 x 5, pause squats: 6 x 5, single arm RDLs: 3 x 6), low intensity throws (three different throws, 2 x each)

[Jay Turner]

Jay Turner on July 12, 2010 at 1:05 am #100161

Meso 2, Micro 2

Monday– Oct. 19, 2009
(WORKOUT: 8 x 20m MB sprint-n-throw), varying single leg hops and bounds (LLL, RRR, LLRR, RRLL, RLRL, LRLR) 3 x each, (WEIGHTS: power cleans: 6 x 2 w/ last 3 @ 85%, pause bench press: 6 x 5, pause squats: 6 x 5, single arm RDLs: 3 x 6), medium intensity throws (four different throws, 2 x each)

Wednesday– Oct. 21, 2009
hurdle mobility, (WORKOUT: 12 x 150m @ 80% w/ 2:00 rest), med ball core circuit, free weight circuit (6 lifts): 2 x 12
Julie- 24.02, 24.56, 25.19, 24.68, 24.68, 24.94, 24.99, 25.01, 25.55, 25.91, 26.05, 25.06
Megan- 24.63, 25.88, 25.42, 25.60, 25.22, 25.44, 25.44, 25.52, 26.14, 25.41, 26.59, 25.59
Lynn- 25.00, 26.89, 28.10, 28.50, 29.13, 30.18, N/A, N/A, N/A, 27.91, 30.56, 28.25
Brenna- 24.32, 26.02, 26.31, 27.15, 27.45, DNF last 7 (had to leave early)

Friday– Oct. 23, 2009
hurdle mobility, (WORKOUT: 7 x 60m w/5:00 rest), (WEIGHTS: tempo cleans: 12 x 1 w/ 75 sec. rest @ 80%, step ups: 6 x 5, pullovers: 6 x 8, RDLs: 2 x 8)
Julie- 8.65, 8.65, 8.82, 8.82, 8.71, 8.65, 8.77 (avg. = 8.72)
Anna- 9.74, 9.72, 9.81, 9.82, 9.67, 9.81, 10.00 (avg. = 9.80)
Brenna- 8.90, 8.89, 9.10, 8.97, 8.89, 8.87, 8.81 (avg. = 8.92)
Megan – not at practice

[Jay Turner]

Jay Turner on July 12, 2010 at 1:32 am #100163

Meso 2, Micro 3

Monday– Oct. 26, 2009
hurdle mobility, (WORKOUT: 4 x 450m w/ 5:00 rest @ 75-80%), ab/core circuit, bodyweight squat circuit, free weight circuit (6 lifts): 2 x 12
Julie- 1:30.97, 1:27.30, 1:28.32, 1:30.37 (avg. = 1:29.24)
Megan- 1:32.11, 1:28.96, 1:28.87, 1:31.49 (avg. = 1:30.36)
Brenna and Kayla started basketball tryouts (They both ended up making the freshman basketball team. This concluded their training until mid-February.)

Megan and Julie took some time off for basketball tryouts as well (they both made varsity), but resumed their training a few months later. Some of the dates are not accurate because some of the athletes that came from basketball started from different cycles at different times.

[Jay Turner]

Jay Turner on July 13, 2010 at 3:59 pm #100186

Meso 3, Micro 1

Monday– Dec. 14, 2009
(WORKOUT (short sprinters): 4 x 15m, 3 x 25m, 2 x 35m
(WORKOUT (long sprinters): 2 x (250m, 200m, 150m) @ 95% with 3’/6′ rest
(WEIGHTS: hang cleans: 6 x 2; deep squats: 6 x 4; DB bench press: 5 x 8; T-RDLs: 2 x 8), low intensity multi-throws (three different throws, 3x each)
Julie- (37.63, 30.95, 21.78) (43.27, 32.32, 25.28)
Megan- (38.23, 30.95, 22.45) (39.75, 32.32, 22.70)

Tuesday– Dec. 15, 2009
hurdle mobility
(WORKOUT: 16 x 100m w/100m walk rest @ 75%)
free weight circuit (18 different lifts, 12x each)

Wednesday– Dec. 16, 2009
hurdle mobility
(WORKOUT: 7 x 60m w/6:00 rest)
(WEIGHTS: split snatch: 6 x 2; bench press: 5 x 6; DB Rows: 5 x 6; drop squats: 5 x 4 @ 50%)

Thursday– Dec. 17, 2009
(WORKOUT (short sprinters): general strength circuit
(WORKOUT (long sprinters): 8 x 300m @70% w/2:00 rest)
free weight circuit (18 different lifts, 12x each)

Friday– Dec. 18, 2009
hurdle mobility
(WORKOUT (short sprinters): 6 x 15m flying sprints w/25m run-in with 4:00 rest
(WORKOUT (long sprinters): 4 x 275m @ 100% w/7:00 rest)
(WEIGHTS: power cleans: 2 x 3 from floor, 2 x 3 from knee, 2 x 3 from thigh; DB incline press: 5 x 5; split squats: 5 x 5; drop RDLs: 2 x 8), medium intensity multi throws (four different throws, 3x each)
Julie- 41.29, 41.87, 41.22, 43.24 (avg. = 41.91)
Megan- 41.29, 41.87, 41.22, 43.24 (avg. = 41.91)

[Matt Norquist]

Matt Norquist on July 14, 2010 at 11:23 am #100198

Seems like your girls are having some fairly big drop-offs on 250-275. Have you looked into where this occurs? In my experience, 250-275 should be very little drop-off in pace (IE – at their speed 4.0s or less).

Do their segments start slowing down before 250? IE – On a 37.5s 250, do they come through 200 in 29, then drop to 37.5 and then further to 42.0? Or is the drop off coming mostly after 250?

[Jay Turner]

Jay Turner on July 14, 2010 at 2:59 pm #100202

Seems like your girls are having some fairly big drop-offs on 250-275. Have you looked into where this occurs? In my experience, 250-275 should be very little drop-off in pace (IE – at their speed 4.0s or less).

Do their segments start slowing down before 250? IE – On a 37.5s 250, do they come through 200 in 29, then drop to 37.5 and then further to 42.0? Or is the drop off coming mostly after 250?

Perhaps I’m not seeing what you’re seeing. Where did the pace drop off between the 250s on December 14th and the 275s on December 18th?

[Matt Norquist]

Matt Norquist on July 15, 2010 at 12:02 am #100207

[quote author="Matt Norquist (WashedupDec)" date="1279086841"]Seems like your girls are having some fairly big drop-offs on 250-275. Have you looked into where this occurs? In my experience, 250-275 should be very little drop-off in pace (IE – at their speed 4.0s or less).

Do their segments start slowing down before 250? IE – On a 37.5s 250, do they come through 200 in 29, then drop to 37.5 and then further to 42.0? Or is the drop off coming mostly after 250?

Perhaps I’m not seeing what you’re seeing. Where did the pace drop off between the 250s on December 14th and the 275s on December 18th?[/quote]

I must be imagining things. I misread the pacing on their 250s. My bad.

[Jay Turner]

Jay Turner on July 15, 2010 at 3:50 am #100218

Meso 3, Micro 2

Monday– Dec. 21, 2009
(WORKOUT (short sprinters): 3 x 15m, 4 x 25m, 2 x 35m
(WORKOUT (long sprinters): 2 x (270m, 210m, 150m) @ 95% with 3’/6′ rest
(WEIGHTS: hang cleans: 6 x 2; deep squats: 6 x 4; DB bench press: 5 x 8; T-RDLs: 2 x 8), low intensity multi-throws (three different throws, 3x each)
Julie- (42.94, 30.76, 21.24) (41.94, 31.22, 22.37)
Megan- (42.94, 30.76, 21.81) (42.41, 31.50, 22.65)

Tuesday– Dec. 22, 2009
hurdle mobility
(WORKOUT: 16 x 100m w/100m walk rest @ 75%)
free weight circuit (18 different lifts, 12x each)

Wednesday– Dec. 23, 2009
hurdle mobility
(WORKOUT: 6 x 70m w/7:00 rest)
(WEIGHTS: split snatch: 6 x 2; bench press: 5 x 6; DB Rows: 5 x 6; drop squats: 5 x 4 @ 55%)

Thursday– Dec. 24, 2009
(WORKOUT (short sprinters): general strength circuit(s)
(WORKOUT (long sprinters): 7 x 350m @70% w/2:00 rest)
free weight circuit (18 different lifts, 12x each)
Julie- 1:08.79, 1:09.68, 1:09.32, 1:09.31, 1:09.77, 1:08.11, 1:05.26 (avg. = 1:08.61)
Megan- 1:08.79, 1:09.68, 1:09.57, 1:09.66, 1:09.77, 1:09.60, 1:05.63 (avg. = 1:08.96)

Friday– Dec. 25, 2009
hurdle mobility
(WORKOUT (short sprinters): 6 x 15m flying sprints w/25m run-in with 4:00 rest
(WORKOUT (long sprinters): 4 x 275m @ 100% w/7:00 rest)
(WEIGHTS: power cleans: 2 x 3 from floor, 2 x 3 from knee, 2 x 3 from thigh; DB incline press: 5 x 5; split squats: 5 x 5; drop RDLs: 2 x 8), medium intensity multi throws (four different throws, 3x each)
Julie- 44.22, 45.32, 44.16, 44.23 (avg. = 44.48)
Megan- 44.22, 45.32, 44.16, 44.23 (avg. = 44.48)

[Jay Turner]

Jay Turner on July 15, 2010 at 1:23 pm #100225

Meso 3, Micro 3

Monday– Dec. 28, 2009
(WORKOUT (short sprinters): 2 x 15m, 4 x 25m, 4 x 35m
(WORKOUT (long sprinters): 2 x (290m, 220m, 150m) @ 95% with 3’/6′ rest
(WEIGHTS: hang cleans: 6 x 2; deep squats: 6 x 4; DB bench press: 5 x 8; T-RDLs: 2 x 8), low intensity multi-throws (three different throws, 3x each)
Julie- (44.00, 32.85, 21.38) (44.76, 33.22, 21.87)
Megan- (44.00, 33.25, 21.60) (44.76, 33.62, 22.19)

Tuesday– Dec. 29, 2009
hurdle mobility
(WORKOUT: 16 x 100m w/100m walk rest @ 75%)
free weight circuit (18 different lifts, 12x each)

Wednesday– Dec. 30, 2009
hurdle mobility
(WORKOUT: 6 x 70m w/7:00 rest)
(WEIGHTS: split snatch: 6 x 2; bench press: 5 x 6; DB Rows: 5 x 6; drop squats: 5 x 4 @ 50%)

Thursday– Dec. 31, 2009
(WORKOUT (short sprinters): general strength circuit(s)
(WORKOUT (long sprinters): 6 x 400m @70% w/2:00 rest)
free weight circuit (18 different lifts, 12x each)

Friday– Jan. 1, 2010
hurdle mobility
(WORKOUT (short sprinters): 6 x 15m flying sprints w/25m run-in with 4:00 rest
(WORKOUT (long sprinters): 4 x 275m @ 100% w/7:00 rest)
(WEIGHTS: power cleans: 2 x 3 from floor, 2 x 3 from knee, 2 x 3 from thigh; DB incline press: 5 x 5; split squats: 5 x 5; drop RDLs: 2 x 8), medium intensity multi throws (four different throws, 3x each)
Julie- 43.71, 43.32, 43.72, 43.71 (avg. = 43.62)
Megan- 43.71, 43.86, 43.72, 44.08 (avg. = 43.84)

[Jay Turner]

Jay Turner on July 16, 2010 at 12:10 am #100233

Meso 3, Micro 4

Monday– Jan. 4, 2010
(WORKOUT (short sprinters): 4 x 15m, 3 x 25m, 2 x 35m
(WORKOUT (long sprinters): 2 x (250m, 200m, 150m) @ 95% with 3’/6′ rest
(WEIGHTS: hang cleans: 6 x 2; deep squats: 6 x 4; DB bench press: 5 x 8; T-RDLs: 2 x 8), low intensity multi-throws (three different throws, 3x each)
Julie- (39.43, 28.65, 23.00) (39.66, 30.93, 23.00)
Megan- (39.43, 29.00, 23.00) (39.66, 30.93, 23.00)

Tuesday– Jan. 5, 2010
hurdle mobility
(WORKOUT: 16 x 100m w/100m walk rest @ 75%)
free weight circuit (18 different lifts, 12x each)

Wednesday– Jan. 6, 2010
hurdle mobility
(WORKOUT: 7 x 60m w/6:00 rest)
(WEIGHTS: split snatch: 6 x 2; bench press: 5 x 6; DB Rows: 5 x 6; drop squats: 5 x 4 @ 50%)

Thursday– Jan. 7, 2010
(WORKOUT (short sprinters): general strength circuit
(WORKOUT (long sprinters): 8 x 300m @70% w/2:00 rest)
free weight circuit (18 different lifts, 12x each)

Friday– Jan. 8, 2010
hurdle mobility
(WORKOUT (short sprinters): 6 x 15m flying sprints w/25m run-in with 4:00 rest
(WORKOUT (long sprinters): 4 x 275m @ 100% w/7:00 rest)
(WEIGHTS: power cleans: 2 x 3 from floor, 2 x 3 from knee, 2 x 3 from thigh; DB incline press: 5 x 5; split squats: 5 x 5; drop RDLs: 2 x 8), medium intensity multi throws (four different throws, 3x each)
Julie- 46.29, 43.69, 44.16, 43.55 (avg. = 44.42)
Megan- 46.29, 43.69, 44.16, 43.55 (avg. = 44.42)

[Jay Turner]

Jay Turner on July 17, 2010 at 5:43 am #100258

Julie and Megan was unavailable to train with me for 4 weeks, but they did all the workouts on their own (they ran together).

This was also the first meso for all the freshman. They actually started in February, but this is where I started them from since they had been playing basketball the past few months.

Meso 4, Micro 1

Monday– Jan. 11, 2010
(WORKOUT (short sprinters): 8 x (4 x hurdle hops, 60s rest, 30m from blocks)
(WORKOUT (long sprinters): 4 x (250m, 60s rest, 150m) @ race pace w/7:00 rest
(WEIGHTS: power cleans: 3 x 2, 3-5 x 1 @ 90+%; single leg squats: 5 x 6; bench press: 5 x 6; staggered good mornings: 2 x 6), medium intensity multi throws (four different throws, 3x each)

Tuesday– Jan. 12, 2010
hurdle mobility
(WORKOUT: 12 x 150m w/200m walk rest @ 75%)
free weight circuit (12 different lifts, 12x each)

Wednesday– Jan. 13, 2010
(WORKOUT: 5-7 x 125m @ 100% w/6:00 rest)
(WEIGHTS: hang snatch: 6 x 2 @ moderate weight; deep squats: 5 x 4 @ 80+%; DB pullover: 5 x 8)

Thursday– Jan. 14, 2010
(WORKOUT (short sprinters): general strength circuit
(WORKOUT (long sprinters): 2 mile easy run
hurdle mobility

Friday– Jan. 15, 2010
hurdle mobility
(WORKOUT (short sprinters): 6 x 90m sprint-float-sprint (35m, 30m, 25m)
(WORKOUT (long sprinters): 500m, 400m, 300m, 200m, 100m @ 90% w/90 seconds per 100m rest
(WEIGHTS: hang cleans: 6 x 2; rhythm half squats: 4 x 6 @ 90+%; DB incline press: 4 x 6; RDLs: 2 x 8)

[Jay Turner]

Jay Turner on July 17, 2010 at 5:50 am #100259

Meso 4, Micro 2

Monday– Jan. 18, 2010
(WORKOUT (short sprinters): 8 x (4 x hurdle hops, 60s rest, 35m from blocks)
(WORKOUT (long sprinters): 4 x (250m, 60s rest, 175m) @ race pace w/7:00 rest
(WEIGHTS: power cleans: 3 x 2, 3-5 x 1 @ 90+%; single leg squats: 5 x 6 (add weight); bench press: 5 x 5; staggered good mornings: 2 x 6), medium intensity multi throws (four different throws, 3x each)

Tuesday– Jan. 19, 2010
hurdle mobility
(WORKOUT: 12 x 150m w/200m walk rest @ 75%)
free weight circuit (12 different lifts, 12x each)

Wednesday– Jan. 20, 2010
(WORKOUT: 5-7 x 140m @ 100% w/6:00 rest)
(WEIGHTS: hang snatch: 6 x 2 @ moderate weight; deep squats: 5 x 4 @ 80+%; DB pullover: 5 x 8)
(7) Colleen- 21.64, 21.35, 21.65, 23.85, 22.48, 22.54, 22.09 (avg. = 22.23)
(7) Kayla- 21.56, 21.56, 22.01, 24.44, 22.13, 22.80, 22.48 (avg. = 22.43)
(5) Ann- 21.56, 22.15, 23.01, 22.69, 22.64 (avg. = 22.41)

Thursday– Jan. 21, 2010
(WORKOUT (short sprinters): general strength circuit
(WORKOUT (long sprinters): 2 mile easy run
hurdle mobility

Friday– Jan. 22, 2010
hurdle mobility
(WORKOUT (short sprinters): 6 x 90m sprint-float-sprint (35m, 30m, 25m)
(WORKOUT (long sprinters): 500m, 400m, 300m, 200m, 100m @ 90% w/90 seconds per 100m rest
(WEIGHTS: hang cleans: 6 x 2; rhythm half squats: 4 x 6 @ 90+%; DB incline press: 4 x 6; RDLs: 2 x 8)

[Jay Turner]

Jay Turner on July 17, 2010 at 10:49 pm #100279

I had some freshman come out for track. Here are their stats.

Colleen – 100m: 14.37, 200m: 30.53, 400m: 1:08.83

Ann – 400m: 1:08.01, Shot Put: 36’2″ (6lb)

MaryKate – 100m: 14.16

Michelle – new to track…..played soccer all her life

[Jay Turner]

Jay Turner on July 17, 2010 at 10:56 pm #100280

Meso 4, Micro 3

Monday– Jan. 25, 2010
(WORKOUT (short sprinters): 7 x (4 x hurdle hops, 60s rest, 40m from blocks)
(WORKOUT (long sprinters): 4 x (275m, 60s rest, 175m) @ race pace w/7:00 rest
(WEIGHTS: power cleans: 3 x 2, 3-5 x 1 @ 90+%; single leg squats: 5 x 4 (add weight); bench press: 5 x 4; staggered good mornings: 2 x 6), medium intensity multi throws (four different throws, 3x each)

Tuesday– Jan. 26, 2010
hurdle mobility
(WORKOUT: 12 x 150m w/200m walk rest @ 75%)
free weight circuit (12 different lifts, 12x each)

Wednesday– Jan. 27, 2010
(WORKOUT: 5-7 x 150m @ 100% w/7:00 rest)
(WEIGHTS: hang snatch: 6 x 2 @ moderate weight; deep squats: 5 x 4 @ 80+%; DB pullover: 5 x 8)
(6) Michelle- 22.36, 22.38, 22.86, 23.48, 22.89, 23.57 (avg. = 22.92)
(5) Brenna- 21.57, 22.38, 22.92, 23.73, 22.89 (avg. = 22.70)
(5) Mary Kate- 21.80, 22.07, 24.01, 24.82, 23.32 (avg. = 23.20)
(6) Colleen- 22.43, 22.43, 24.17, 25.74, 23.51, 23.57 (avg. = 23.64)
(6) Ann- 22.36, 22.36, 24.39, 24.53, 23.86, 23.57 (avg. = 23.51)
(5) Kayla- 22.03, 22.30, 23.92, 24.11, 24.22 (avg. = 23.32)

Thursday– Jan. 28, 2010
(WORKOUT (short sprinters): general strength circuit
(WORKOUT (long sprinters): 2 mile easy run
hurdle mobility

Friday– Jan. 29, 2010
hurdle mobility
(WORKOUT (short sprinters): 6 x 90m sprint-float-sprint (35m, 30m, 25m)
(WORKOUT (long sprinters): 500m, 400m, 300m, 200m, 100m @ 90% w/90 seconds per 100m rest
(WEIGHTS: hang cleans: 6 x 2; rhythm half squats: 4 x 6 @ 90+%; DB incline press: 4 x 6; RDLs: 2 x 8)