Shane Stadtmueller – Hept-/Decathlon Training Journal

    Posted In: Training Journals

        • Participant
          Shane Stadtmueller on January 15, 2012 at 5:13 pm #18124

          My name is Shane. I am currently a NCAA Div. III T&F athlete in upstate NY.

          I will be competing in the Heptathlon (indoor season) and the Decathlon (outdoor season). This will be my first season competing in these multi-events. My first season doing track and field, ever, was last spring when I competed in the discus and javelin throws, as well as the long and high jump. I ended up qualifying for the NYSCTC State Championships for the long jump and high jump.

          Here’s some other background info:
          Age: 20
          Height: 5’11”
          Weight: 180 lbs

          Current Event Bests:
          60m – 7.71s (646)
          60m Hurdles – 9.98 (545)
          Long Jump – 5.89m (563)
          High Jump – 1.77m (602)
          Shot Put – 10.86m (537)
          Pole Vault – 2.90 (333)
          1000m – 2:51.83 (747)

          Estimated Point Total: 3973

          This journal is to help me track my progress both on and off the track, in and out of the weight room. I compete every week, mainly on Saturdays and Sundays. I have practice 5 days a week and I will be running a lifting program 3-4 days per week.

          Lifting Routine:

          Two week blocks of a combination of Upper and Lower Body key lifts.

          Upper Body Lower Body
          Press (P) Back Squat (BS)
          Bench (B) Front Squat (FS)
          Incline Bench (IB) Deadlift (DL)
          Sumo Deadlift (SDL)

          Sun- Off or R / Mon- V / Tue- Off / Wed- Po / Thu- Off / Fri- Pr / Sat – Meet

          Sample Set-ups:
          P / BS P / SDL P / DL P / FS
          B / FS B / BS B / SDL B / DL
          IB / DL IB / FS IB / BS IB / SDL

          Warm-up
          DKB Halo
          Cradle Squat + Ext.
          Windmills
          4-Knot Mobility

          Recovery Day
          Swings 1×20-40
          Get-ups 4×2

          Volume Day (70%)
          Key Lift 3×5
          Key Lift 3×5
          Pull 2×10
          Full Body Explosion 1×20-40
          Squat/Deadlift 1×10
          Anterior Chain 2×5-10

          Power Day (80-95%)
          Key Lift 3, 2, 3 -or- 2, 3, 2
          Key Lift 3, 2, 3 -or- 2, 3, 2
          Pull 2×5
          Full Body Explosion 1×10-20
          Squat/Deadlift 1×5
          Anterior Chain 2×5-10

          Prime Day (80%)
          Key Lift *slight build up to 80% single*
          Key Lift *slight build up to 80% single*
          Get-ups 2×2

          Lifting Bests:
          Bench – 260
          Press – 180
          Back Squat – 330
          Front Squat – 245
          Deadlift – 420
          Clean and Jerk – 225
          Snatch – 180

          GOALS:
          (Indoor)
          – Establish a respectable school record for the heptathlon (>4000 pts)
          – Qualify and place at the NYSCTC Multi Championships
          – Qualify for the ECAC Multi Championships

        • Participant
          Shane Stadtmueller on January 15, 2012 at 5:16 pm #114016

          The first meet of the season was an early invitational, here are my best results:

          12/9/11
          RIT Early Season Invitational

          Long Jump – 5.74m
          High Jump – 1.73m
          Shot Put – 10.32m
          4×400 – 3:50.23 (55s split)

        • Participant
          Shane Stadtmueller on January 15, 2012 at 5:17 pm #114017

          Most recent meet results.

          1/14/12
          RIT Tiger Invitational
          *In order of participation*

          Long Jump – 5.89m
          High Jump – 1.73m
          1000m – 2:53.18
          Shot Put – 10.04m

        • Participant
          Pete Diamond on January 15, 2012 at 5:59 pm #114018

          Welcome aboard, Shane!

          Good luck with your training this season. There are a few former D3 guys around here who, despite being out of college, are still competing. Keep us posted on your training and how this are going throughout the season.

        • Participant
          Matt Norquist on January 16, 2012 at 3:04 am #114022

          Shane. Good luck to you. Give us some more info on your training numbers (lifts, etc) and what your weekly set up looks like.

          Also, how much control do you have over your lifting and running plans?

        • Participant
          Shane Stadtmueller on January 16, 2012 at 3:22 am #114023

          Welcome aboard, Shane!

          Good luck with your training this season. There are a few former D3 guys around here who, despite being out of college, are still competing. Keep us posted on your training and how this are going throughout the season.

          Thanks a lot Pete! Both my coach and I are really excited for this season.

          Shane. Good luck to you. Give us some more info on your training numbers (lifts, etc) and what your weekly set up looks like.

          Also, how much control do you have over your lifting and running plans?

          Thanks Matt! Yeah, I was a little short on time so I didn’t get a chance to put up those details yet but they are coming. As far as control goes – I have pretty much total control over my lifting. At my school my major is Athletic Training with a minor in Exercise Science, looking to get my CSCS certification within a year or two, then continue on to grad school in Exercise Physiology, Kinesiology, or Exercise Science. My coach plans pretty much all of the running/sprinting work, but I have some leeway for some cardio runs.

        • Participant
          Shane Stadtmueller on January 16, 2012 at 3:38 pm #114026

          1/15/12
          Next Meet – Edinboro University – 6 Days

          Today was Easy Recovery Day with an easy shot put practice. Used the ‘lift’ as part of my warm up for practice.

          Easy Recovery
          20 Swings with 16lbs shot
          4×2 Turkish Get-ups with 16lbs shot

          3 Power Throws (easy, form focused)
          2 Power Throws (medium, specific aspect focused)
          1 Power Throw (intense)
          3 Glides (medium, form focused)
          2 Glides (intense)
          1 Power Throws (intense, form focused)

          Had a good shot practice today, experimented back to the glide form and dropped some ‘bombs,’ had one that hit roughly 10.5m.

        • Participant
          Shane Stadtmueller on January 16, 2012 at 3:51 pm #114028

          Key lifts for the next the first 2 weeks cycle will be the Overhead Press and Sumo Deadlift. The Press to increase strength in my shoulders to assist with getting my arm up in my shot throw as well as core stability; sumo deadlift to increase hip extension (glute and posterior chain activation) power for jumping and sprints.

        • Participant
          Shane Stadtmueller on January 17, 2012 at 12:46 pm #114049

          1/16/12
          Next Meet – Edinboro University – 5 Days

          Sprint/Jump Practice
          Warm-up
          10 minute drill (run as many laps as possible in 10 minutes) – 25 laps = 3000m
          Lap Ladder – .5, 1, 1.5, 2, 1.5, 1, .5 (walk 1 lap recovery between)
          10 x 10sec High Knees
          10 x 20m Standing Starts

          Volume Day Lift
          Sumo Deadlift – 3×5 @ 245 lbs
          Front Squat – 1×10 @ 135 lbs
          Overhead Press – 3×5 @ 120 lbs
          Pull-Ups – 2×10 @ BW
          DB Swings – 2x10e @ 20 lbs
          Ab Push – 2×5 @ 130 lbs

        • Participant
          Shane Stadtmueller on January 18, 2012 at 12:44 pm #114067

          1/17/12
          Next Meet – Edinboro University – 4 Days

          Hurdle/Jump/Vault Practice
          4:00pm – 6:30pm
          Various Drills for each event

          Events at next meet:
          – 60m Hurdles
          – Long Jump
          – High Jump
          – Shot Put

        • Participant
          Matt Norquist on January 18, 2012 at 1:18 pm #114073

          Your lifting set-up does not look good. Not sure how sumo deadlift or front squats make sense when you need to gain strength.

          I’m OK with Deadlifts, though prefer Romanian Deadlifts – Back Squats over Front Squats, unless you are a serious OLer trying to work on getting up from the catch.

          Based on your weak throws, would much rather see a basic heavy bench routine to OH press (though in general I am a big fan of OH pressing).

          You need some power cleans.

          Pick a basic template (for you, I like 5×5 – though modify OLs as 8×3) and push it. Do following 2-3x per week: Bench, Back Squat, Power Clean, Pull-ups. Do assistance exercises time permitting after (IE – RDLs, etc). If you want to do deadlifts, do clean pulls as part of warm-up on clean workout. (IE – 4×3 working up to weights above clean max, then 4×3 cleans at 80-90%) .

        • Participant
          Shane Stadtmueller on January 18, 2012 at 4:44 pm #114078

          Your lifting set-up does not look good. Not sure how sumo deadlift or front squats make sense when you need to gain strength.

          I’m OK with Deadlifts, though prefer Romanian Deadlifts – Back Squats over Front Squats, unless you are a serious OLer trying to work on getting up from the catch.

          Based on your weak throws, would much rather see a basic heavy bench routine to OH press (though in general I am a big fan of OH pressing).

          You need some power cleans.

          Pick a basic template (for you, I like 5×5 – though modify OLs as 8×3) and push it. Do following 2-3x per week: Bench, Back Squat, Power Clean, Pull-ups. Do assistance exercises time permitting after (IE – RDLs, etc). If you want to do deadlifts, do clean pulls as part of warm-up on clean workout. (IE – 4×3 working up to weights above clean max, then 4×3 cleans at 80-90%) .

          I appreciate your points and do agree with where you are coming from on most of them.

          However, I believe that pushing strength gain while in-season (assuming regular intense sport training is endured). Forced strength progression should be the main focus of off-season training, where the CNS is not taxed with sport specific training (i.e. regular event practice). Off season strength can be accumulated through standard linear progression and periodization models (like the 5×5).

          During the season, since the CNS is so regularly taxed at varying degrees of intensity, the main focus of strength training should be at maintaining the achieved level of strength, evening out any weak areas found during schedule assessments and reassessments, while at the same time complimenting the demands of sports specific practice.

          Because of the added stress of practice, strength training in season should be backed off anywhere from 1/3-2/3 intensity. Strength gain is inevitable with pretty much any weight training exercise, studies have even shown gains using as little as 70% 1-2 times per week coupled with regular sports specific training. With the lessen focus of the CNS on strength training, more stress is geared to learning or training sports specific skills.

          The model I’m currently running allows for easy strength training with low CNS stress, the learning of sports skills, while still provided CNS activation and priming for competition.

          As for power cleans, they are plugged into the “Full Body Explosion” with an altered rep/set scheme; as are hang cleans, power snatches and whip snatches.

          The way this model is set up also allows for weak points to be addressed.

          This was in no way to say that you are wrong – just to express in better detail the philosophy behind my training methods. I welcome all advice, criticisms, comments, etc.

          Thanks.

        • Participant
          Matt Norquist on January 19, 2012 at 12:33 am #114085

          Shane,

          At least you have a POV behind what you are doing – and can defend why you are programming the way you are.

          I’d argue that at your level of development, coupled with your young age, you can continue to progress on strength gains throughout the season without any detriment to performance.

        • Participant
          Shane Stadtmueller on January 19, 2012 at 1:50 am #114088

          1/18/12
          Next Meet – Edinboro University – 3 Days

          Power Day Lift ~ 8:00am
          Sumo Deadlift – 3 @ 280, 2 @ 315, 3 @ 280
          Front Squat – 1×5 @ 135 lbs
          Overhead Press – 3 @ 135, 2 @ 155, 3 @ 135
          Pull-Ups – 2×5 @ BW (slow negatively, explosive concentric)
          DB Swings – 2x10e @ 30 lbs
          Ab Push – 2×10 @ 130 lbs

          Sprint/Jump Practice ~ 4:30pm
          Plyo Circuit

        • Participant
          Shane Stadtmueller on January 19, 2012 at 1:57 am #114089

          Shane,

          At least you have a POV behind what you are doing – and can defend why you are programming the way you are.

          I’d argue that at your level of development, coupled with your young age, you can continue to progress on strength gains throughout the season without any detriment to performance.

          Thanks Matt. I understand completely that you are advising out of your own experience, which is much greater than mine. I would agree that considering my age and level I can progress on strength gains, but I fear my habit of trying to over-perform in the weight room and on the track at practice would lead to a burn-out mid-season if I was to pursue a hard strength-drive oriented lifting program right now.

          I realize I have a lot to learn as far as event skills are considered (mainly hurdles, pole vault, and shot put; which are all very technical) if my strength pursuit wears me out then I won’t be able to adapt and learn the forms and techniques correctly quickly enough.

        • Participant
          Shane Stadtmueller on January 19, 2012 at 4:14 pm #114113

          Events Update***

          I will not be doing the 60m Hurdles, instead will be competing in regular 60m Dash.

        • Participant
          Shane Stadtmueller on January 20, 2012 at 12:29 pm #114158

          1/19/12
          Next Meet – Edinboro University – 2 Days

          Shot Put Practice – 3:00pm
          – Warm-up (swings, windmills, halos)
          – 6 Powers Throws
          – 6 Glides

          Sprint/High Jump Practice – 4:30pm
          – Lean Circles
          – Side step Scissors over Hurdles
          – 3 step Take Off w/ and w/out weight vest
          – Full Jumps

          – Block Starts

        • Participant
          Shane Stadtmueller on January 21, 2012 at 1:13 pm #114173

          1/20/12
          Next Meet – Edinboro University – 1 Day

          Shot Put Practice
          5 Power Throws
          4 Glides

          Bus leaves at 7:30am tomorrow morning, it’s gonna be an early one.

        • Participant
          Shane Stadtmueller on January 22, 2012 at 2:04 am #114186

          1/21/12

          Meet Day – Edinboro University, PA

          Prime Workout – 7:00am
          Sumo Deadlift; 5@135, 3@185, 1@280
          Press; 5@65, 3@75, 1@135

        • Participant
          Shane Stadtmueller on January 22, 2012 at 12:32 pm #114211

          1/21/12
          Edinboro University Meet

          Event Results (in order of competition):
          High Jump: 1.77m *PR*
          Long Jump: 5.64m
          Shot Put: 8.72m
          60m Dash: 7.76s
          4x800m Relay: 2:12 split

          Notes :
          Long Jump – steps were completly off today, best mark was only jump over the ‘minimum’.

          Shot Put – Had two official throws over 11m, potentialy 11.5m, but lost control of footing out of the front of the circle. Last throw, took poor mark just to have a mark at all.

          60m – Came out of the blocks slowly due to lack of experience / practice, but at-speed running was quality.

          4x800m – Was an impromptu event, team needed a 4th runner to run and coach asked me to step in.

        • Participant
          Shane Stadtmueller on January 24, 2012 at 1:36 am #114254

          1/22/12
          Next Meet – Empire 8 Championships – 6 Days

          Recovery Day

          Dumbbell Swings – 2×10 @ 25lbs
          Turkish Get-ups w/ DB – 2×2 @ 25lbs

        • Participant
          Shane Stadtmueller on January 24, 2012 at 1:38 am #114255

          1/23/12
          Next Meet – Empire 8 Championships – 5 Days

          Volume Day Lift: 8:00am

          Back Squat – 3×5 @ 255lbs
          GHR – 1×10 @ BW
          Bench Press – 3×5 @ 205lbs
          Unilateral DB Rows – 1x10e @ 100lbs
          Power Snatch – 5×4 @ 95lbs
          Ant. Chain Push – 2×10 @ 130lbs

          **Light weight for Power Snatches to get back into the form**

          Sprint/Vault Practice – 4:00pm

          16 lap drills (1 sprint, 1 walk)
          Timed 300m – 43s
          1, 1-2, 1-2-3 Form Drills with Resistance Bands
          Timed 300m – 42s

          Box/Pole Drills
          3 Step Form / Rows

        • Participant
          Shane Stadtmueller on January 25, 2012 at 2:37 pm #114347

          1/24/12
          Next Meet – Empire 8 Championships – 4 Days

          Hurdle Practice – 4:00pm

          30 min dynamic Warm up
          Hurdle Mobility
          Wall Kicks
          Leaning Trail Leg Snaps
          Balance Trail Leg
          Side-Walking Lead/Trail Leg drills
          Low Hurdles 1-step Pop-over Skips
          Single Hurdles Clearance
          First Hurdles out of Blocks
          2 Hurdles of of Blocks

        • Participant
          Shane Stadtmueller on January 26, 2012 at 1:45 am #114359

          1/25/12
          Next Meet – Empire 8 Champioships – 3 Days

          Power Day Lift – 8:00am

          Back Squat – 3 @ 275lbs, 2 @ 295lbs, 3 @ 275lbs
          RDL – 10 @ 225lbs
          Bench Press – 3 @ 215lbs, 2 @ 225lbs, 3 @ 215lbs
          Pull-ups – 2×5 @ BW
          DB Swings – 2x10e @ 30lbs
          Ab Push – 2×10 @ 130lbs

          Pole Vault Practice – 4:00pm

          Rows into Pit
          Inverts
          Turns
          3 Step Pops, Inverts, Turns
          4 Step Pops

          ***Ended practice in pain. Turns out I have a strain of my posterio-medial musculature of my calf (Gastrocnemius [medial head], Soleus, Tibialis Posterior, Plantaris) stemming from the Achilles’ strain I suffered at the end of last year’s outdoor season couple with a bad episode of shin splints. I had my leg evaluated by the training staff at my university. Turns out that the alignment anatomy of my Achilles’ tendon, in both legs, is off and it creates an abnormal line of pull on my foot that stress the medial aspect of my calf more that the lateral.

        • Participant
          Shane Stadtmueller on January 26, 2012 at 4:39 am #114362

          Event List for Upcoming Meet:

          DMR – 1600m leg
          60m Hurdles
          Pole Vault

        • Participant
          Shane Stadtmueller on January 27, 2012 at 3:31 pm #114387

          1/26/12
          Next Meet – Empire 8 Championships – 2 Days

          Pole Vault Practice – 1:30pm
          3 Step Rows
          Gymnastic Ring Swings
          Gymnastic Ring Inverts
          4 Step Inverts
          5 Step over 10′ bungie

          Shot Put Practice – 7:30pm
          5 Power Throws
          7 Glides

        • Participant
          Shane Stadtmueller on January 28, 2012 at 12:26 pm #114407

          1/27/12
          Next Meet – Empire 8 Championships – 1 Day

          Prime Lift – 8:00am
          Back Squat 5 @ 135lbs, 3 @ 185lbs, 1 @ 275lbs
          Bench Press 5 @ 105lbs, 3 @ 115lbs, 1 @ 215lbs
          Turkish Get-ups w/ DB – 2×2 @ 25lbs

          Hurdle Practice – 4:00pm
          Mobility
          Side Walking Drills
          Step-ups
          First Hurdle out of Blocks
          2 Hurdles out of Blocks

        • Participant
          Shane Stadtmueller on January 31, 2012 at 1:53 am #114453

          1/28/12
          Meet Day – Empire 8 Championships

          Event Result:

          DMR (1600m Leg) – ~5:09
          60m Hurdles – DNF
          Pole Vault – NH (starting 3.05 / 10’0″)

          After the DMR I was super tired so going right into the hurdles without a chance to do some hurdle warm-ups was a mistake on both my and my coach’s part. My nerves got to me as well, every went wrong from the blocks. Frustration coupled with my fatigue killed me in the vault.

          It was my first time competing in both events, and they are also the last two that I need marks for to score in the hept. I’ll be competing in only those two events next weekend.

        • Participant
          Shane Stadtmueller on January 31, 2012 at 1:54 am #114454

          1/29/12
          Next Meet – Ithaca College – 6 Days

          Recovery Day
          Two-arm Swings – 2×20 @ 16#
          Turkish Get-ups – 3x2e @ 16#

        • Participant
          Shane Stadtmueller on January 31, 2012 at 1:58 am #114455

          1/30/12
          Next Meet – Ithaca College – 5 Days

          Volume Day Lift – 8:00am

          Stair Sprints (1-step, 2-step, 3-step) x 5
          Back Squat: 5 @ 135#, 5 @ 185#, 3×5 @ 225#
          Unilateral RDL: 1x10e @ 50#
          Bench Press: 5 @ 115#, 5 @ 135#, 3×5 @ 175#
          DB Rows: 1x10e @ 70#
          Power Snatch: 2×3 @ 115#, 2×3 @ 135#
          Rollouts: 2×10 @ 95#

          Hurdle and Pole Vault Practice – 4:30pm

          Hurdle Mobility
          4 Hurdle – 3 step work

          Ring Inversions

        • Participant
          Shane Stadtmueller on February 2, 2012 at 2:17 am #114479

          1/31/12
          Next Meet – Ithaca College – 4 Days

          Hurdle Practice – 4:00pm
          Hurlde Mobility
          Over-Unders
          Side Walking Lead Snaps
          Side Walking Trail Snaps
          1-step Kick Overs
          1-step Hurdles Low
          1-step Hurldes @ 1 notch below height
          First Hurdles
          First Hurdles @ Height

        • Participant
          Shane Stadtmueller on February 2, 2012 at 2:20 am #114480

          2/1/12
          Next Meet – Ithaca College – 3 Days

          Power Day Lift – 8:00am

          Back Squat: 5 @ 135#, 3 @ 225#, 2 @ 290#, 3 @ 260#, 2 @ 290#
          SDL: 10 @ 185#
          Bench Press: 5 @ 135#, 3 @ 185#, 2 @ 225#, 3 @ 200#, 2 @ 225#
          BB Row: 2×5 @ 135#
          Hang Clean: 4 @ 135#, 4 @ 155#, 4 @ 175#
          Ab Push: 2×10 @ 130#
          Stair Sprint: 3 x 1-step, 2-step, 3-step

          Hurdle Practice – 4:30pm
          Mobility
          3-step drills
          5 Hurdles out of blocks @ Low
          3 Hurdles out of blocks @ Medium
          3 Hurdles out of blocks @ height

        • Participant
          Shane Stadtmueller on February 3, 2012 at 11:51 am #114526

          2/2/12
          Next Meet – Ithaca College – 2 Days

          Pole Vault / Hurdle Practice – 4:30pm

          3-step Rows into Pit
          5-step Inverts
          Attempts at 10′ bungie (cleared once)

          Hurlde Mobility
          Over-Unders
          Jump Overs
          Low Hurdle Clears
          1 Hurdle from start
          2 Hurldes from start

          10-min Running Test (how many laps in 10 minutes)
          27 laps ~ 110m x 27 = 2970 = 1.85 miles

          Recovery:

          Contrast Bath Session (3:2, 110 degrees – 56 degrees, 3 cycles)

        • Participant
          Shane Stadtmueller on February 4, 2012 at 3:24 pm #114551

          2/3/12
          Next Meet – Ithaca College – 1 Day

          Hurdle / Pole Vault Practice – 4:30pm

          Mobility
          Kick-overs
          3-step over Low
          3-step over Medium

          3-step into Slide Box
          6-step into Slide Box

          Prime Lift – 6:30pm
          Back Squat: 5 @ 135#, 3 @ 185#, 1 @ 260#
          Bench Press: 5 @ 135#, 3 @ 155#, 1 @ 200#
          Turkish Get-up: 2x2e @ 20#

        • Participant
          Matt Norquist on February 5, 2012 at 7:02 am #114562

          Why the 10 minute runs? Based on your performance there, this is not something you need work on – and is detrimental to speed/power development.

        • Participant
          Shane Stadtmueller on February 6, 2012 at 6:46 am #114595

          2/4/12
          Meet Day – Ithaca College

          Meet Results:

          60m Hurdles – 10.05s (prelims) / 10.09s (finals)
          Pole Vault – NH

          Notes:
          Hurdles – Finished the race this time, and surprisingly made finals, then got close to the same time.

          Pole Vault – Still didn’t get a height but my confidence and form was much better than last week. Only problem was maintaining speed into the box to get me up and over, as opposed to just up.

        • Participant
          Shane Stadtmueller on February 14, 2012 at 3:15 pm #114765

          Sorry for the lack of updates – have been very busy around school. I just competed in my first full heptathlon meet this past weekend – here are the results:

          2/10/12 – 2/11/12
          Meet Day – Cornell Heptathlon

          Event Results:

          Day 1
          60m Dash – 7.71s / 646 pts
          Long Jump – 5.86m / 556 pts
          Shot Put – 10.86m / 537 pts
          High Jump – 1.77m / 602 pts

          Day 1 Total: 2341 pts / 5th place

          Day 2
          60m Hurdles – 9.98s / 545 pts
          Pole Vault – 2.90m / 333 pts
          1000m Run – 2:51.83 / 747 pts

          Combined Total: 3966 pts, 6th place (out of 17)

          Set the school record 🙂

          Complete Heptathlon Results: https://bombers.ithaca.edu/custompages/mtrun/1112/2012_Indoor_Cornell_Kane_Heptathlon_Results.pdf

        • Participant
          Shane Stadtmueller on November 1, 2012 at 5:20 am #118285

          So it has been a long while since I fell off track with this training journal. The season, schoolwork, and life in general kept me occupied elsewhere.

          Looking back through this log I can see a lot of areas in which I have improved immensely and also just as many where I still need improvement. I finished out the indoor and outdoor seasons in style, placing 5th in NY state in both heptathlon and decathlon. Then I spent the summer training my butt off preparing for a end-of-the-summer triathlon as well as competing in open track meets in various events.

          Here is an updated lists as far as my “bests” are concerned:

          Events:
          60m 7.69s
          60m H 9.53s
          100m 11.74s
          110m H 17.45s
          Long Jump 6.22m
          High Jump 1.78m
          Pole Vault 3.36m
          Shot Put 11.15m
          Discus 28.45m
          Javelin 37.07m
          400m 53.03s
          1000m 2:49.09
          1500m 4:36.06
          Heptathlon 4032 pts
          Decathlon 5350 pts
          400m H 58.19s

          Lifts:
          Back Squat 350
          Front Squat 315
          Bench 265
          Clean and Jerk 245
          Snatch 185

          ————————

          Training

          During the entire off-season my training consisted of a 5×5 style full-body program with linear progression to really push my overall strength. The main lifts focused on were Back Squat, Bench, and Power Clean/Snatch (which rotated each day).

          My GPP took a more periodized approach, working in 4 week cycles. This time switching Front Squats rather than Back, and broadening my focus to both strength and increased power.

          MY SPP cycle just started, reverting back to a 5×5 styled approach with focus on maximum power/speed with sub-maximum weight with linear progression. Main lifts are now Back Squat, Incline Press and Snatch. Accessory work is becoming more dynamic, incorporating plyometrics, loaded body weight exercises, and resistance band/tube incorporating.

          Once competitive season starts my SPP will reduce its basic nature. Main lifts with reduced accessory exercises, which the slack in that department will be picked up by daily practice and weekly competition.

        • Participant
          Shane Stadtmueller on November 1, 2012 at 11:23 am #118288

          10/31/12 – Dynamic

          Hurdle Hops (5 hops = 1 rep)
          3×5

          Deadlifts
          135×5, 225×5, 275×5, 295×5, 315×5, 335×5, 135×8 w/ band resistance

          Push Press
          95×5, 145x5x3

          Inverted Rows (wide-grip)
          +10x12x3

          Barbell Rollouts
          95x12x3

        • Participant
          Shane Stadtmueller on November 2, 2012 at 10:14 am #118292

          11/01/12 – Circuit and Hill Repeats

          30-minute Warm-up
          (low-skip w/ dbl and sgl arm swings, A-skips, B-skips, lateral shuffles, 360 pushups, jumping jacks, etc)

          Circuit Training x 2
          – Burpees x 20
          – Circular Sit-ups x 10
          – Alternating Med Ball Push-ups x 20
          – Low Reverse Depth Box Jumps x 20
          – Lat Pullovers x 15
          – Soldier Kicks x 20
          – 200m sprint (60-70%)

          Hill Repeats x 4
          – Short Spring (3 contacts per 1 meter)
          – Long Spring (1 contact per 1 meter)
          – Bounding (Up and out as far as possible)
          – Sprint

          Recovery
          – Hot Whirlpool x 10 minutes w/ submerged stretching

          First team practice of the season in the books.

        • Participant
          Shane Stadtmueller on November 3, 2012 at 9:54 am #118299

          11/02/12 – Easy & Build-ups

          1 mile jog up hill to track

          1 mile jog around track w/ mixed in form drills

          – Soldier Kicks 50m

          – Reverse Soldier Kicks 50m

          – A-skips 50m

          – B-skips 50m

          – Line Crossovers 50m

          – Reverse Line Crossovers 50m

          – Backpedal 100m

          10m Bound Starts (focusing on driving up and out with lead leg)

          x 10

          150m Build-ups (50-75-90%)

          x 6

          Hurdle Drills

          Recovery

          – 12 min hot whirlpool w/ smash ball massage

        • Participant
          Shane Stadtmueller on November 6, 2012 at 12:46 pm #118320

          11/04/12 – Snatch, Squat, Incline Triples

          Beast x 2

          Hang Snatch
          65×5, 80×5, 95×5, 110×5

          Power Snatch
          130×3

          Snatch Hang High Pull
          95×8

          Back Squat
          130×5, 165×5, 205×5, 220×5, 285×3, 205×8

          Incline
          95×5, 110×5, 135×5, 150×5, 170×3, 135×8

          Pull-ups
          17, 13, 10 = 30 total reps

          Unilateral DB Incline Sit-ups
          20 x 10e x 3

        • Participant
          Shane Stadtmueller on November 6, 2012 at 12:47 pm #118321

          Track – Speed/Endurance
          11/05/12 – 200’s

          2-mile warm-up Run (1 mile up to track, 1 mile on track w/ form drills)

          20 x 200m @ 31-32s
          w/ 90 second walk recovery

          1 mile cool-down Jog (down to training room)

          Recovery
          – 12 min hot whirlpool w/ submerged myofascial release
          – Ice cup massage on left arch / big toe

        • Participant
          Shane Stadtmueller on November 7, 2012 at 11:46 am #118333

          11/06/12 – High Jump, 300’s & Hills

          High Jumps Drills

          – Side-stepping x 20m x 2

          – Back Bends w/ Kick-over

          – Side-step w/ pop over medium hurdle

          – Pop and block onto mat

          – 5-step approach

          4 x 300m @ 45-49s (indoors on banked wooden track that is shitty as hell)

          3 sets of 4 hills

          – Short Spring

          – Long Spring

          – Bounding

          – Sprint (75-85%)

        • Participant
          Shane Stadtmueller on November 8, 2012 at 12:56 am #118343

          11/07/12 – Hang Snatch & Back Squat

          Agile 8
          – IT Band Foam Rolling
          – Adductors Foam Rolling
          – Piriformis/Glute MyoBall
          – Rollover to V-sit x 10
          – Firehydrant Circle x 10 forward / 10 backward
          – Mountain Climbers x 20
          – Groiners x 10
          – Static Hip Flexor Stretch

          Beast Complex w/ bar

          Hang Snatch
          70×5, 85×5, 100×5, 115×5, 130×5

          Back Squat
          125×5, 165×5, 205×5, 245×5, 285×5

          DB Press
          50x10x3 (last set was unilateral)

          Neutral-Grip Pull-ups
          BWx10x3

          Weighted Incline Sit-ups
          +25x12x3

        • Participant
          Shane Stadtmueller on November 9, 2012 at 2:34 am #118353

          11/07/12 – Track, Starts and Build-ups

          1 mile warm-up jog

          8x50m Form Drills (A’s, B’s, Butt Kicks, etc)

          6 x 150m build-ups (40, 60, 80%)

          5 x Falling 20’s

          5 x block stars over 3 low hurdles

          ——

          Shot Put Practice
          Powers and Fulls

        • Participant
          Roswell on December 2, 2012 at 1:41 pm #118693

          Why the 10 minute runs? Based on your performance there, this is not something you need work on – and is detrimental to speed/power development.

          I agree wholeheartedly with this. Granted I’m not a multi-eventer, but it seems odd that your weaker events are all in the power/strength category, yet there doesn’t look to be very much high intensity sprinting to compensate.

          Your power lifts aren’t bad, so I don’t think that the issue resides in raw strength, so I’m inclined to think that you don’t get enough practice practicing sprinting or hurdling at full speed. Drills are good, but if you aren’t seeing transfer to all-out sprinting, then they don’t help all that much.

          Alternatively, as you said in some of your meets, you seem to be having some problems getting out of the blocks, so perhaps more acceleration work if your max speed sprinting mechanics are solid? (difficult to say without video). Either way I’d especially like to see more accel work in your future GPP phases, due to its wide applicability to those strength and power events.

          Just some thoughts to consider, again I don’t do multis, but I know sprinting and hurdle training pretty well.

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