Posted In: Training Journals
Pr’s 6.40 55
Goal: Break School record 6.29
body weight 160
five foot ten
Gonna need to be at my peak performance this will be a long journey but I have my mind set on this and confident i can do it.
June 14th
8×4 atg squat 8×4 15 sec rest 185lbs
Glute bridge 2×12 95 lbs 2 min
Reverse hyper 3×12 35lbs 2 min
power clean 3×5 155 3 min rest
June 17th
4×4 Bench press 235lbs
Bicep curls 3×8 65 pounds
Seated rows 4×6 95lbs.
Tricep pull down 4×6 80lbs
Pull ups 3×8
Polqiuen Press 3×6
Shot put throws: all ten reps: overhead,clean throw, side throw, downward throw, granny toss, chest pass.
June 18th
3×5 hang clean 155lbs 60% 3 min
RDL 8×4 200 lbs 15 sec rest
Reverse hyper 3×12 2min rest
Glute Bridge 100lbs 2 x12 2:30
Hanging Leg lift 3 x12 2min
hurdle drills, stretchting.
Where does your running fit into the training? I know you’ve only posted 2 days, but neither has any running.
i start running in mid july.
Why are you taking over a month off running?
Severe hamstring tendinitis.
Severe hamstring tendinitis.
In that case, the lower body lifting you did this week looks a little reckless as well. I would be completely avoiding lower body exertion for a period of time until it recovers.
I’ve taken nearly that much time off before from running when letting an injury heal while continuing with lifting. I had really bad achilles tendonitis my soph year and lifting was the only form of workouts that didn’t bother it.
Do you still have the tendonitis or has it resolved itself and you are now just lifting and taking more time off from running?
Yeah lifting acutally helps me out quite a bit. I really need this rest the injury really reminds me to watch my body more carefully I experienced some stiffness in my hamstring during the indoor season but didnt listen to it because i was running so well. It does not hurt anymore I remember when i couldnt even raise my leg or sit cross wise.
June 19th
4×4 Bench press 235lbs
Bicep curls 3×8 65 pounds
Seated rows 4×6 95lbs.
Tricep pull down 4×6 80lbs
Pull ups 3×8
June 20th light biking.
june 21st
3×5 pc 176
8×4 squat 190lbs 30 sec rest (bumped up rest still get same results)
3×12 reverse hyper 45 lbs
hip thrust 3×12 110
hip raises 2×10 romanchair
stretching and a jog.
June 22nd
3×5 Bench press 240
4×8 Seated Row 95lbs
3×6 Bicep curl 75lbs
3×8 pull ups
3×10 Polquien Press
4×6 Tricep pull down 65 lbs.
Shotput throws, Hurdle drills
I will add them in this Wednesday I was planning on doing them this week.
“Hey there…. is that you? Is that me?”
“Hey there…. is that you? Is that me?”
?
June 23rd
Jump circuit #2 2×8 alt. leg bounding, stiff legged bounding 2 x 8, Hurdle hops 5 x 5
Full body general str circuit
30 sec recovery leg curl, twist lunge, back hyper, bentover row, lat pull, dips , behidn neck, leg ext, sit up, hanigng leg lift. Really really low weights.
June 24th active rest
June 25th
3×5 Hang clean 176lbs
7×4 RDL 25 second rest 200lbs
2×8 step ups 140lbs
Glute Bridge 3×12
Hanging leg lift 3×12
June 26th
Full body circuit upper body then lower body general.
June 27th off (a little hiking)
june 28th
Seagrave
lifting: pc 3×5 187
DEEP SQUAT 6 x 4 200lbs 35 sec rest
reverse hyper 4×10 50lbs 1:30 rest
GLute bridge 4×10 115lbs
leg raises 4×10
june 29th
3×10 225 bench press 2min rest
3×8 miltary bench dumbells 50’s
310 rack row
3×8 tricep pull down 100lbs machine weights
3×8 skull crushers 50lbs.
June 30th off
July 1st
3×5 187 Hang clean
6×4 RDL 210 35sec rest
4×10 Reverse hyper 40lbs
Glute ham machine 4×10
4×10 Hip machine 110lbs 10 each leg.
3×12 Hip Raises in the roman chair
30mins of soccer and Shotput throws. 20 mins of being a corner back one on one with a receiver lol.
Weight at 163lbs.
July2nd
Bench Press 3×10 205
Bicep curls 3×8 55lbs
Tricep Pull down 3×8 110 machine weight
3×10 Skull crushers 50lbs
2×12 Rack Rows
2×12 body curls
all exercises with 90 seconds rest.
July 3rd
Skips for distance 2×8 (each leg)
Skips for height 2×8
Alternate leg bounding 2×8
Double legged bounding 2×8
1:30 between each set 3 min between exercises.
Shotput Throws
OH Spike
Twist throw
Shot throw
Chest pass
10 a pieace.
July 6th
3×5 80%(2×4 85%) pc, 5×4 225lbs deepsquat,reverse hyper 3×10 50lbs, bb hip thrusts 3×10, knee raises 3×10 roman chair
july 7th
bench press 3×10 215 2:30 rest
bicep curls 3×8 70 lbs
Tricep pull down 120lbs 3×8
pull ups 3×8
Rack row 2×12
db fly 25’s
miltary db press 50’s 3×10
July 8th
Body building circuit very light weight stuff
jumping circuit# 2
Alternate leg bounding 2×8
Double legged bounding 2×8
Hurdle hops 3x3x3
Perhaps some core work after not sure what ill be doing for that… probably a set of body curls.
What are rack rows (I notice there’s no weight listed)? Or how do they differ from the seated rows you posted last month?
Just a small point, but the seated rows looked really light compared to the other weights you were (are) using. I’m only mentioning this because I find (for me) that the seated rows help a great deal in acceleration.
What are rack rows (I notice there’s no weight listed)? Or how do they differ from the seated rows you posted last month?
Just a small point, but the seated rows looked really light compared to the other weights you were (are) using. I’m only mentioning this because I find (for me) that the seated rows help a great deal in acceleration.
How do seated rows help in acceleration?
How do seated rows help in acceleration?
I guess you’d call it a conclusion I’ve casually come to over time. To the extent that powerful arm/shoulder action is an asset for the launch, I think it is one of the gym activities that promotes it — at least the rearward action. In short, I seem to feel the stress (when I’m accelerating) in some of the same areas that these rows work on — rear delts, lats, and rhomboids. I’ve always interpreted it as the “natural” mechanics/motion telling me what it is requesting more power from.
agreed with you mike I dont do them as much as I should I can do more weight but find that I just use it as an axillary lift. Rack rows use the same muscle as seated row except you are using your body weight as resistance.
This has been my game plan so far
Weeks 1-6
Monday:
Remedials
Jump circuit #1
Lower Body lifting plus core
Medball circuit #2
Tuesday
Bike ride
Upper Body
Wednesday
Medball circuit #1 and #2
Jump circuit #2
Upper Body + core
Thursday
Active recovery
Friday
Remedials
Jump circuit #1
Lower body lifting + core
Medball Circuit #2
Saturday
Bike ride
Full body circuit (upperbody supersets followed by lowerbody gen str)
Sunday
Off
July 9th off
July 10th
3×5 hang clean 191 3:00 min rest
6×4 RDL 225 35 seconds rest
4×8 step ups each leg (40’s db each hand)
4×10 good mornings 120lbs
4×10 glute machine/back extenstion held a 11 pound weight in my arms
Shotput circuit throws under hand throws,chest pass, over head spike, overhead pass, Over the head throw, side throws.
Weight is 159.8 electronic scale im staying the same weight essentially.
July 11th tempo 2×3 200’s 2:30 rest between reps 5 mins between set. 31.8,30.3,29.8,30.8,31.2,30.2 felt good. ran them on the indoor track.
July 12th good work out.
3×5 193.8 pounds power clean 3mins rest
4×4 225 deep squat 45 sec rest felt easy
4×8 Good mornings 115lbs 1:30 rest
4×8 back ext holding 25 pounds 1:30 rest
2×12 knee ups
Shot put throws: chest pass, overhead, spike, underhand, side throws, clean throws.
warm down jog bike ride home.
july 13th
3×8 225lbs bench press
3×8 Tricep pull down 98lbs.
3×8 cable row 120lbs.
3×8 Hammer curls 40lbs db’s
3×8 Pull ups
3×8 bicep curls
Jump Circuit 2×8 Skips for height 2×8 skips for distance 2×8 alternate leg bounding 1:30 rest between sets 3:00 between exercises
July 14th
Hurdle Drills: Rocket rockets(2), step overs (both legs, One in one out(2), side by sides (2), Over under (2), forward one back one (2)
Shotput throws
July 15th off.
July 16th
Hang snatch 3×5 132lbs
RDL 238lbs 4×4 45 sec rest
4×10 back extenstion 25lbs holding it
step ups 3×8 each leg 40lb dumbells
Over head squat 3×8 88lbs
Jump Circuit #1
July 17th
Bench press 3×7 225lbs 3:00
Chin ups 4×8 1:30 rest
Dips 4×10 1:30 rest
Bicep curls 75lbs 2:00
Over head press 3×8 115lbs 2:30rest
Push ups 3×20 1:30 rest
listened to this song while i lifted lol https://www.youtube.com/watch#!v=VRjFYA9h648
July 18th
2×3 200m tempo 2:15 rest target time 31.00 31.8,29.2,29.8,31.2,30.2,30.7
Jump circuit skips for height skips for distance double leg bounds all 2×8
what im looking at the for the future.
Weeks 7-10
Monday:
Hill Sprints
Bounding series #1
Lower Body lifting plus core
Medball Circuit #3
Tuesday
Tempo
Upperbody lifting
Wednesday
Medball series #1 and #2
Bounding series #2
Gen Str Circuit
Thursday
Active recovery
Friday
Hill Sprint
Bounding series #1
Lower body lifting + core
Medball Circuit #2
Saturday
Tempo
Upperbody lifting
Sunday
Off
monday july 19th
last week of hypertrophy
2×4 pc 193.8 lbs.
3×4 atg squat 235 45 second rest
3×8 hack squat 130lbs
4×10 back extension holding a 35lb plate.
3×8 overhead squat 88lbs
3×10 hanging leg lifts.
hurdle drills rocket kicks (2), regular overs (2), sidewise (2), over under (2), over one back one (2),one in the box (2).
favorite drill is one in the box.
july20th
saw the movie inception today pretty sweet thought id add that in.
Bench press 3×6 225 3 mins rest
bicep curls 3×10 75lbs
forearm pull down 108lbs machine weight 3×10
hammer curls 3×10 40’s
Pull downs 98lbs 3×8
Dips 3×10
30 min walk at night
july 21st
Jump Circuit Double leg bounding 2×8 alternate leg bounding 2×8 hurdle hops 3x3x3 (high school highs size)
Shot put throws. : chest pass, overhead, spike, underhand, side throws, clean throws.
july 22nd off
july 23rd warm up jump circuit: skips for height 2×8 , skips for distance 2×8, alternate leg bounding 2×8, short approach hanging into the lj pit (that was fun) Hurdle drills: the usual
2×4 132lbs hang snatch 3 mins
3×4 RDL 238lbs 45sec rest
3×8 hack squats 125lbs
3×8 back ext holding a 35lb plate
3×8 leg raises
Basketball for 30 mins just shot around. I start to run next week so this week was lighter by 1 rep and 1 set.
Tomrrow is upper body
July 24th
bench press 3×6 225 3 mins rest
Hammer curls 40’s 3×8
Dips 3×8
bi curls 75lbs 3×10
shoulder press machine weight 190lbs
Visualization session 20mins consists of me going to the indoor track and sitting down and visualizing my best race and what it felt like such as the enviroment how i was feeling my drive phase my top speed etc.
July 25th
a little intensive tempo 4×200 28.5-29 2:00 rest a little fast for this time of year but it felt very easy.
4×100 1:15 rest striders with 10 pushups in between!
july 26th
3x4x20metres hills 60 seconds between rep 7 mins between set BOOYAH first running day!
alternate leg bounding uphill 2×8
Skips for distance up hill 2×8 1:30 between sets 3 mins between exercises
Lifting 3×3 powerclean 198
4×4 parallel squat 250
Back ext, Good mornings 2×10,2×10
July 27th
Upper body
2×6 225 lbs bench , 1×3 250lbs
4×15 dips
4×8 hammer curls 45’s
2×8 Chin ups
3×10 fore arm curls 45lbs
pretty crappy day at work got into a disagreement.
July 28th
Hurdle hops 5×5(high school highs), Skips for height 2×8, Skips for distance 2×8
Shotput throws.
July 29th
6x 200 at 30.5 seconds 2:30 rest extensive tempo.
July 30th
3x4x20metres hills 60 seconds between rep 7 mins between set
alternate leg bounding, double leg bounding 10 each
3×3 hang snatch 138
RDL 4×4 250lbs
Hack squat 3×10
Back Ext. 3×8
July 31st
Upper Body
4×4 235lbs bench
4×10 Chin ups
3×10 Dips
3×8 Bicep curls 85lbs
3×8 Hammer Curls 40’s
Aug 1st
4×200 29.00 29.06,29.8,29.19,29.16 2:00 min rest
4×100 10 push ups after each rep. 1min rest
Aug2nd
2x6x30m 90 seconds between each rep and 7 mins between sets.
Head to the track and do: Alternate leg bounding 2×8, skips for distance 2×8, double leg bounding 2×8
Finally, Head to the Weight Room:
4×3 Power clean 198lbs 85% 3mins rest
4×4 Squat 260 Parallel 3 mins
3×8 Hack Squat 120lbs 2mins
3×8 Back Ext.
AUG 3rd YA HEARD SON? lol
3×3 250lbs bench 3 mins
3×10 bicep curls 70lbs
3×8 fore arm Curls 65lbs
3×10 DIPS
3×8 CHIN UPS
4×8 seated rows 120lbs
🙂
listened to this https://www.youtube.com/watch?v=0gpwgPpswms&playnext=1&videos=UwqqXu6Ucys
i love his riffs.
SON! Whats good?! The work looks good man! Keep it up!
Aug 4th off I had to work very late that day too tired
Aug 5th 6×200 at 30 30.12,30.09,30.82,30.10,30.5,30.08
I also mixed in some jumps which was dumb of me because now i have to wait a day to do hills 2×8 alternate bounding, 2×8 skips for height, 5×5 hurdle hops college height.
Aug 6th
Upper body Bench 4×4 250
Dips 4×12
Hammer Curls 3×8
Bicep Curls 4×8
tricep pull down 90lbs
Seated row 4×8
Aug 7th
2x6x30m hills 90 seconds rest 7 mins between set
go to the track and do. 2×8 double leg bounding,skips for distance
Weight Room: 4×3 Hang snatch 3 mins rest 140
4×4 RDL 255
Step ups 2×8 40’s
Hack Squat 3×8 120lbs
Aug 8th
Off
Aug 9th
3x 6x30m
2 min between each rep
10 minutes between each set
2×8 Alt leg boudning, 2×8 skips for distance at the track
Weight room 4×3 PC 202lb, 4×4 Squat 270 3 mins rest
Axillary Back Ext. holding a 35 3×6, good mornings 3×6
Aug 10th
4×200 29 sec 2mins rest 4×100 1 min rest (strides) (tempo)
Weight Room:Bench press 2×3,2×4 250 3mins rest
Hammer Curls 45lbs 3×8
Chin ups 3×8
military press 120lbs 4×8
4×10 bicep curls 70lbs
3×8 dumbell pull over
Seated Row 4×8 120lbs machine weights
Aug 11th
Gen Strength: Push ups,sit-ups, lunges, Chin ups, dips,body squats. 10 reps each 3 times through 2 mins rest between sets
Jump circuit
2×8 Alt Leg
2×8 double leg
5×5 hurdle hops
Shot throws 16lb shot
Aug 12th
Off -basketball for about 45 mins shootin around.
Aug13th
2x7x30m 1x4x30m hills 1:30 rest 7 mins between sets
Jumps
2×8 skips for distance, 2×8 alternate leg bounding
138.6 hang snatch 4×3 3 mins rest
256 RDL 4×4
Hack squat machine 3×8 2mins
step ups 50’s 3×6 each leg.
Aug 14th
Bench 2×4 250 2×3 250 bench press
Hammer Curls 45’s 3×8
Dips 3×10
Chin ups 4×8
Forearm curls 3×8 65lbs
Bicep curls 2×6 85lbs
Aug 15th
6×200’s Target:30.00|| 30.15,29.4,29.8,30.1,29.6,29.9
2:15-2:20 rest
REDMAN REPORTING IN
Aug 14th
Bench 2×4 250 2×3 250 bench press
Hammer Curls 45’s 3×8
Dips 3×10
Chin ups 4×8
Forearm curls 3×8 65lbs
Bicep curls 2×6 85lbsAug 15th
6×200’s 30.00 30.15,29.4,29.8,30.1,29.6,29.9
2:15-2:20 rest
damn man that’s pretty consistent for those 200 times..all within .75 not bad…was that the time you were aiming for?
30 seconds I was meaning to do extensive tempo but its a little bit of the middle of the road for this time of the year for me.
Aug 16th
2x6x25m 1:20sec between Reps 7 mins between set This is my down week I am still going to do hills and lifting but lower the volume.
alternate leg boudning 2×8
Skips for distance 2×8
lifting 3×3 200lbs PC
3×4 Squat 260
Back ext. 45lbs 3×10
hack squat 3×8
What the next couple weeks will look like.
Weeks 11-14
Monday:
Flat Sprints choice 1
Bounding series #1
Lower Body lifting plus core
Medball Circuit #3
Tuesday
Tempo
Upperbody lifting
Wednesday
Sandwich Day
MaxV Prep
Lowerbody Lifting + core
Medball Circuit #2
Thursday
Active recovery
Friday
Flat Sprint choice 2
Bounding series #2
Lower body lifting + core
Medball Circuit #3
Saturday
Tempo
Upperbody lifting
Sunday
Off
AUG 17th I dimmed the volume down for this whole week on everything, usually i do 4 sets.
3×3 250 bench press
3×8 hammer curls 45’s
3×12 dips
3×10 Chin ups
3×6 seated row 185
2×8 tricep pull down 70
3×10 bicep curl 65lbs
I know it doesn’t seem like i dimmed it down but that felt very very easy. I ve been feeling pretty strong upper body and lower lately.
wrong account oops.
Aug 18th
Skips for height 2×8, alternate leg bounding 2×8, double leg bounding 2×8 1:30 between sets 3 mins between exercises
Weight room: Med ball throw circuit chestpass,overhead,underhand, OHB,side throw 10 each
Step ups 4×8 each leg 50’s
3×12 back ext held a 35lb plate.
Aug 19th
OFF
Aug20th
2x6x25m hills 1:30 rest between reps 7 mins between sets
Track:alt leg bouding 2×8…. I couldnt do anymore it started to rain hard.
Weight room: 2×3 138 hang snatch 1×3 140.4 lb hang snatch 3 min rest
3×4 RDL 260 3 min rest
REVERSE HYPER 40 lbs 3×10 2 min rest
Hip machine 120 lbs 3×10 each leg 2min rest
Hip raises on roman chair 3×10 1:30 rest
Aug 21st
7×200’s 29.5 2:15-2:20rest
4×20 pushups
weight room was closed and i figured this is a good way to end my off week.
Weighed myself after my workout and i was at 164lbs is it bad that im gaining 3 or 4 pounds when im doing all this freaking work.
Aug 21st
7×200’s 29.5 2:15-2:20rest
4×20 pushups
weight room was closed and i figured this is a good way to end my off week.
Weighed myself after my workout and i was at 164lbs is it bad that im gaining 3 or 4 pounds when im doing all this freaking work.
You’re 5’10” 164. Means your frame could easily add another 20 lb of muscle and put you at ideal sprinting proportions. I wouldn’t worry a bit about weight gain unless/until it appears to begin impeding your progress.
Aug 23rd
5x30m accels 3×40 meter accels All done in spikes.
rest between reps 3mins between exercises rest is 7:30
Felt pretty quick no pain in my legs at all.
Weight room 4×3 200 power clean 4×4 squat 265lbs
rest 3 mins in the exercises
Reverse hypers 50lbs 3×10 2mins rest
hip machine 3×10 each leg
2×10 hanging leg lifts
Do you always do accel in spikes this early in the season? Sometimes it’s kind of necessary if you are on slippery grass or wet surface but it is a little early in the yr…just my two cents though
You’re 5’10” 164. Means your frame could easily add another 20 lb of muscle and put you at ideal sprinting proportions. I wouldn’t worry a bit about weight gain unless/until it appears to begin impeding your progress.
oh boy i guess being 5’11” and 140 isn’t an ideal sprinting body then 😛
I don’t think gaining weight makes you faster. If you mainly run and spend some time on strength you will be fine. Just keep in mind that you are not a bodybuilder and you are a runner. I say this because for a time I spent a good time lifting and gaining muscle. I failed to focus enough time on running. I got no results from my strength training and it actually made me slower or feel slower. Get your running down and the strength will come along.
Do you always do accel in spikes this early in the season? Sometimes it’s kind of necessary if you are on slippery grass or wet surface but it is a little early in the yr…just my two cents though
I run on an indoor track. Also this program is set up the indoor season just right. so i can run some preseason meets in dece
I don’t think gaining weight makes you faster. If you mainly run and spend some time on strength you will be fine. Just keep in mind that you are not a bodybuilder and you are a runner. I say this because for a time I spent a good time lifting and gaining muscle. I failed to focus enough time on running. I got no results from my strength training and it actually made me slower or feel slower. Get your running down and the strength will come along.
Neal, I understand this and that is why I divide my time equally between the weight room and track things. I throw in exercises like plyos and med ball throws to work on other parts of my strength. You dont need to get big, its just better if you get strong for your size.
[quote author="Matt Norquist (WashedupDec)" date="1282545488"]
You’re 5’10” 164. Means your frame could easily add another 20 lb of muscle and put you at ideal sprinting proportions. I wouldn’t worry a bit about weight gain unless/until it appears to begin impeding your progress.
oh boy i guess being 5’11” and 140 isn’t an ideal sprinting body then :P[/quote]
Twig mode.
Aug 24th
4×3 250lbs bench
3×12 dips
3×10 75lbs bicep curls
3×10 inverted rack rows
3×6 hammer curls 50’s
3×8 110lbs push press 3 mins for everything rest
Aug 25th
1x50m accel
2×8 alt leg bouding
2×8 skips for height
2×8 double leg bounding
1x50m accel
4 stadium runs up the steps
weight room: 4×6 step ups with 60’s each leg
4×8 reverse hyper with 50lbs.
Shotput throws.
Aug 26th
active recovery / off
Aug 27th
(10,20,30,20),(20,30,20),(30,40,30)(30,40) –20m and under = 1-2min rest
otherwise 3 mins rest 7 mins rest between rest.
Alt leg bounding 2×8
Hurdle hops 5×5
double leg bounding 2×8
=====Eat one piece of fruit, take in pre-workout drink=====
Lifting: 3×3 Hang snatch 142lb
3×4 RDL 270
2×10 hipflexor machine both legs.
Shot throws.
Its going to be a fun/ long day.
[quote author="Neal Bush" date="1282630613"]I don’t think gaining weight makes you faster. If you mainly run and spend some time on strength you will be fine. Just keep in mind that you are not a bodybuilder and you are a runner. I say this because for a time I spent a good time lifting and gaining muscle. I failed to focus enough time on running. I got no results from my strength training and it actually made me slower or feel slower. Get your running down and the strength will come along.
Neal, I understand this and that is why I divide my time equally between the weight room and track things. I throw in exercises like plyos and med ball throws to work on other parts of my strength. You dont need to get big, its just better if you get strong for your size.[/quote]
I didn’t mean that you didn’t understand. I was just trying to keep things clear for you because it sometimes gets confusing when people start preaching about wieght room numbers,increasing strength to weight ratio, and increasing your own wieght. In the beginning all I heard was weight room, wieght room but now I know thats far from the case.
yeah thanks neal 🙂 for helping I dont really want to gain weight im happy where im at and certainly dont want to gain 20 pounds!! and get 180.
Aug 28th
4×3 250 bench press
3×10 hammer curls 45’s
3×10 bicep curls 75lbs
3×12 dips
2×8 db fly 25’s
Aug 29th
6×200’s at 30.00 2:15 rest
31.1-29.8-29.4-29.41-30.1-29.62
Aug 30th
2x30m, 2x3x40m 3-5 between reps
7 between sets
Skips for height 2×8
Alternate leg bounding 2×8
Lifting
4×3 205lbs pc
3×4 270squat
3×10 reverse hyper 55lbs
3×10 hipmachine
home.
Aug 31st
Upper body 3 min rest in exercises
Bench 4×3 265
Hammer Curls 3×8 45’s
Push press 3×6 120
Curls 3×8 75
dips 3×12
Sept 1st
2 mins between sets and exercises
1x50m
2×8 alternate leg bounding
2×8 skips for height
2×8 double leg bounding
1x50m
4×10 hip machine 90lbs 3 min
4×8 each leg step ups 152 3 min
3×10 reverse hypers 60lbs 3 min
Sept 2.
Off/active recovery
Hurdle drills and basketball dribbling (for fun)
sept 3rd.
bench press 260 4×3
curls 75lbs 3×8
dips 3×12
hammer curls 45’s 3×10
chin ups 3×8
push press 110lbs 4×8
Sept 4th
(10,20,30,20),(20,30,20),(30,40,30)(30,40)
1 min rest for 20 and under. 3 mins other wise 6 mins between sets.
Weight room: 4×3 147lbs hang snatch
3×4 265 RDl
3×10 Back ext while holding a 35
2×10 knee to chest.
Felt good
Sept. 5th
Basketball, figured out im pretty good at defense.
Sept 6th
3×40,3×50, 5 mins between reps 7 mins between sets
4×3 204 pc
3×3 270 atg squat
3×12 back ext while holding 35lbs
Sept 7th
Bench: 4×3 270lbs
Hammer curls 45’s 3×8
Dips 4×10
Push press 125lbs 4×6
Chin ups 3×8
3×8 Curls 75lbs
Sept 8th
1×50
2×8 skips for height
2×8 alt bounding
2×8 double leg bounding
1x50m
4×6 step ups 150lbs felt easy
2×3 hang snatch (light weight 132lbs)
Hip machine 4×10 110lbs
Med ball throws Chest pass, granny toss, For height, clean throws, Spike, and over the head
Sept 9th
Off
Sept 10th
3×30,3×40,3×50 5 mins rest between reps 7 sets accels in flats on the indoor track
Weight Room: 3×3 147 1×1 156lbs Hang snatch Personal best on this day.
4×4 RDL 265lbs
3×12 Back Ext.
3×10 Hipmachine
Sept 11
Bench Press 3×10 225lbs felt like increasing the reps that day I felt strong on it
3×12 Dips
3×6 Curls 75lbs
3×10 Chin ups
3×8 Hammer curls 45’s
Sept 12th OFF
Sept. 13th
2×40,2×50
2×3 210 1×3 215 personal best weight room power clean
3×3 285 back squat
3×12 back ext.
3×8 Hip abduction 90lbs
Off week this week so im going heavy for one set and taking it easy the rest
Sept 14th.
Bench 3×3 265
hammer curls 45’s 3×8
Dips 3×12
Chin ups 3×6
Push press 120lbs 3×5
Sept 15th
3×5 Hurdle hops at college highs
3×4 One legged skip hops over low hurdles added something new.
4×8 Step ups with 130lbs
4×8 hip machine 110
3×8 hip abduction 90
Shot throws
sept 16th
2×3 2×2 200’s @27.5 ( did this on the indoor track) 2:30 rest betweens 5mins between the sets 2×100’s at 13 seconds 2:00 rest
what a workout.
Sept. 17th
2×30,2×40,1×50 accels felt freaking fast.
3×2 hang snatch 151 rum.
3×3 RDl 254
Hip machine 3×12 ext.
Abductor 3×10
2×8 lunges with 65 lbs.
So ends phase 3 Amen.
Septh 18th Off I figured id end my off week with recovery days
Sept. 19th off
Septh 20th Max V development
6x30m flys 6min recovery felt fast and strong especially through the acceleration.
2 stadium runs focus on knee drive
3×3 Hang clean 204lbs felt super easy might bump up weight next week.
3×5 RDL 264 with 3 depth jumps at 15 inch height in between sets so….3×3 depth jumps for dummies…
3×5 Hurdle hops (used chairs because had no access to hurdles that day)
all in all this felt really good and easy.
sept 21st
4×300 at 45 (45.1,44.1,44.7,44.5) did these on the indoor track.
1x med ball circuit.
sept 22nd
5×20-20-20 sprint float sprint 6 mins rest 30 meter buildin to 90%
bounding 2×8 skips for distance 2×8 alt leg bounding
3×3 bench 265lbs
3×5 135 barbell rows
3×8 body curl
General soreness but sprinted well.
Sept 24th 6x50m accel I used blocks. Felt very good
3×4 PC 208
3×10 hip machine 130lbs
3×5 half squat 315lbs with 3×10 med ball throws in between
25th off
26th
light activity
27th
7x30m fly 6 mins rest
2x stadium runs
3×4 hang clean 200.2 lbs 3 mins
3×5 RDL 243 lbs
3 depth jumps in between sets of RDL
3×5 Hurdle hops
28th
3×300 (indoors) 40,42,44 3×100 at 13,13,12
Med ball throws
29th
5×20-20-20 sprint float sprint 6 mins
3×3 255lb bench
3×5 132lbs row
30th
1xjump circuit… 12 box jumps (4 feet feet high) 2×8 skips for distance, 2×8 alt leg bounding
2x med ball throws
Oct 1st
5×50 Accels out of blocks with flats on
Power clean 205 3×4
Half squat 325lbs 3×5 with 10 med ball slams in between
2nd off
3rd off
4th
7x30m max v flys
2x stadium stairs
3×4 Hang clean 203.5
3×5 RDL 243lbsw/ 4 depth jumps between sets
3×5 Box jumps about 4.25 feet
Oct 5th
3x300m indoors @ 45 (43,44,44) rest 5 mins decided to make these a little slower than weeks previous
3×100 at 13m indoors all done in flats
1x medball circuit
6th
7x 20-20-20 sprint float sprint 5:30 rest felt good did them outside with flats on the track
3×3 bench 260lbs 3mins rest
3×5 132 bent over rows 3 mins rest
2×8 body curls 2:00 mins rest
7th
3×5 4 foot box jumps from a stand still
2×8 skips for distance
2×8 alternate leg bounding
those felt really nice lots of pop
2x circuit medball throws
8th
5x50m accels in flat from blocks indoors
3×4 power clean 203
3×5 half squats 325lbs w/ med ball in between
9th off
10th off
11th this is my down week
5xflying 30’s max v in spikes
3×4 hang clean 205
3×5 box jumps
3×5 RDl 243 with 3 depth jumps in between
oh my it has been a long time since I have upadated heres the progression I followed after that.
SSE
7×45 flys w/30m build up 8-10min rest
Weights- Medball throw and hurdle hop complexes. 6x 3 OHB followed by 6 hurdle hops
Day2
Medball and jump circuit or light tempo
Upperbody circuit
Day3
Accel day 300-350m worth
weights- hang cleans or snatch (3-4x 3)@85-90%, RDLs or squats (3×4)@85%. medball throws
Day4
Tempo- 1200-1500 @ 80%. longer, 200+m per rep.
No upper lifting
Day5
Speed
2x60m
4x flying 20 or 30s
Weights
Skips for distance, stiff legged bounds, and double leg bounds. 2 sets of each for 8-10 contacts each rep
last weekend of october into november.
Day 1
Blocks
3x30m 4min
3×20 3min
8 min rest, go through twice
3×3 hc or hs
3×5 hurdle hops
3×3 rdl
3×4 single hop medball clean throws
Day2
6×150@21
Day3
5x flying 40m w/ 40m build up 10 min rest
2x Stiff legged bounds
Day4
Medball and jump circuit or recovery circuit
Day5
2x60m 8 min rest
2xflying 60 w/30m build up 10min rest
No plyos or lifting
This is my down week I have done nothing all week in terms of physical activity except a light upper body day on thursday and some jogging. Will start back up on monday.
Next Weeks workouts,
MONDAY
Sled pull contrasts
6x 20m resisted, 30m unresisted 2min/4min REST
2x skips for distance
4×4 Power cleans
8×4 squats
2×10 Hip thrusts
2×10 hip flexor
Tuesday
3×300@48, 3×150@24- Rest=walking what I ran.
Wed
Medball circuit x2
Jump circuit x1
3×4 jump squats
3×6 reverse lunges
3×8 bench
3×8 rows
Thurs
150, 300, 450, 300, 150 @ 24 per 150 (450 is at 26 per 150)
Friday
block work
5x 10, 10, 20, 20 walk back between each, 5-6 between sets
2x double leg broad jump
4×4 hang cleans
8×4 squats
3×8 bench
3×8 rows
Hey everyone I am back just alittle recap on what happend…
I rejoined the team at Uw- La crosse it turned out to be a good decision for the most part indoor. I was undefeated in the 55meter dash until nationals. It felt so good to be a conference champ of the wiac school and i would trade nothing away for it. At nationals I placed 5th overall so my second all-american. I averaged 6.42 for the year in the 55 my fastest time was a 6.40 although I had an opportunity to break it at a last chance meet cause i was feeling really good i decided not too to ruin my peak. However outdoor was not very pleasant, the weather was terrible throughout the year and I pulled my hamstring at the first meet outdoor. I was feeling really fast that day and there was a nice tail wind and in finals I tightened up and that pretty much sealed the deal for the year. They tried to get me back on my feet with ultrasound, heat, e-stim, and ice but it was too late I had already developed hamstring tendinitis in one of my hamstrings. I seem to get this problem alot in my lower hamstring its frustrating. My career as a college athlete is over but I still plan on training for the season next year to hopefully get faster! I realized a lot of things about my form and will try to change as much as possible.
I plan on doing light physical activity for 3 weeks then get back into heavier lifting.
Here goes nothing
June 22nd 2011
Hurdle Drills, Body weight circuit 2x pull ups, handstand pushups, waist twists, lunges, dips, inverted rows, hanging leg lifts 5 mins rest
June 27th
8×4 atg squat 8×4 30 sec rest 185lbs
Glute bridge 2×12 95 lbs 2 min
Reverse hyper 3×12 35lbs 2 min
power clean 3×5 165 3 min rest
Hurdle Drills
June28th
4×4 Bench press 235lbs
Bicep curls 3×8 65 pounds
Seated rows 4×6 120 lbs.
Tricep pull down 4×6 95lbs
Pull ups 3×8
Polqiuen Press 3×6
10x100m 15.5-16.5
1:15 rest 1000m total
June 29th
Hurdle Drills, Body weight circuit 2x pull ups, handstand pushups, waist twists, lunges, dips, inverted rows, hanging leg lifts 5 mins rest
June 30th
3×5 hang clean 165lbs 65% 3 min
RDL 8×4 200 lbs 15 sec rest
Reverse hyper 3×12 2min rest
Glute Bridge 100lbs 2 x12 2:30
Hanging Leg lift 3 x12 2min
12/26/2011
Going to start to update this bad boy. I raced on December 2nd with Josh hurlebaus at Milwaukee ran a 7.01 no finals or anything didnt feel to sharp but still managed to run a decent opener.
Today did a lifting session
6×2 pc 195
3×4 bench 225
4×4 squat 260
12/25/2011
8x30m accels felt pretty good had to do them on the road since i was home for christmas.
my next race is January 14th 2012 at UW Eau claire
3-21-2012
Ive decided to give up sprinting and try training for the 800 right now I am working on a base of mileage then get into speed work. I have some prior knowledge with distance I have run 5k’s in the past with a pr of 17:00. Needless to say I am better with speed work. I just ran twenty miles last week and I am trying to get 25 this week. I would like to build up to 35 miles before I start speed work. I need some tips on periodization and sample workout plans. For example how would I work on speed for an 800? What about VO2 max work? I think I can make this work it would be something new which really need in my life right now.
2-9-2013
🙂 I am now coaching a high school team and graduated from my university.
I am getting back into sprinting I am 23 years old and I want to still stay in shape and race.
Started with extensive tempo today.
Warm up Shortended seagrave
9×100 14 seconds Extensive tempo
1:30 Rest
3×5 one hop stability jumps with one leg up in the air holding that position.
Gonna take it slow.
2-11-2013
2 sets of
2x50m Accel
2×8 Skips for height
2x50m Accel
3 min in between accels and 4 mins in between sets
Medball Throws
All done in flats.
Yoga Stretching
Lifting: 4×8 Lunges 115lbs., 3×10 Kettle Bell Swings 60lbs., Bench Press 3×8 185lbs., 3×7 Glute Ham Raise
2-12-2013
Personalized Warm Up
9×100 13.5 1:45 Rest Extensive Tempo
Felt okay the curves arent very friendly on the track I run on.
Yoga Stretching
2-13-2013
Segrave Warm up and 3x50m Builds ( Off Day) Volleyball for 20mins.
2-14-2013
Personalized Warm up
2 sets of
2x50m Accel
2×8 Skips for height
2x50m Accel
3×5 Box Jumps 48 inches
Yoga Stretching
2-15-2013
Segrave
9×100 13.5 1:45 Rest Extensive Tempo
Yoga Stretching
2-16-2013
AM: Single Leg Squat 95lbs. 2×7 each leg, 3×10 Kettle Bell Swings 60lbs., Bench Press 3×8 185lbs., 3×7 Glute Ham Raise
PM:Personalized Warm up
2 sets of
2x50m Accel
2×8 Skips for height
2x50m Accel
2-17-2013
OFF
Notes: First week of actual training… I have no desire to lift more than two days I prefer to do Plyos a lot though within all appropriate levels of volume though of course. The tempo is something I am not used to because it is so short. I recently have attended a conference in which I heard Boo Schex. talk. This is extensive tempo. I plan on running in April.
Hey! good point I was thinking the same thing I should slow it up a bit to maybe around 15 seconds. I think however it is more than just for recovery can you explain on your stance for it just being for recovery?
I suppose that I should say that I’m used to using extensive tempo as active recovery when writing my workouts. For this, it should be below 75% of your max speed – for example when I was running 10.8 I still did tempo 100s at about 16 second pace. I guess that extensive tempo also somewhat benefit aerobic capacity, but I wouldn’t know much about that because my race is practically 100% anaerobic. It just seemed to me that the days that you’re doing tempo are recovery days, between sprinting days.
PS It’s funny that your journal jumps 3 years on page 8.
I wouldnt really classify them as “recovery” but as you said I see them benefiting my aerobic capacity and yes my race is purely anaerobic as well, but it does not hurt to have a general sense of “fitness” when training for a 100m.
P.S. Im really glad you think its funny! I dont even have to try hard to be funny which is a good thing. I strayed away from using this because of people reporting things to my coach while I ran in college.
Monday 2-18
10×100 14.75 1:30 min rest These felt slow but that was intended.
Tuesday 2-19
2x50m
1×8 Skips for Height
1×8 Skips for Distance
2x50m
Notes: Warmed up… Saw an 800 guy doing 400meter repeats at 1 min I offered to help and completed two of them with him. 2:00 min rest I then did my workout needless to say I was very tired.
Wednesday
Volleyball 3 games
did some light skips.
Thursday
10x100m 14.5 1:30 Rest
Stability one legged hops 3×10
Friday
2x (20,20,20,30,30) 5:00 min between sets 2:30 between reps
Felt pretty good. 3×3 Standing Long Jump, 2×4 Box Jumps
Sat.
Off
Sunday
Lifting
4×6 Per Leg Reverse Lunges 120lbs. I dont usually go heavier at any point
3x 8 52lbs. Kettle Ball Swing
3×7 Bent Over Rows 120lbs.
2×8 Front Squat 170lbs.
Notes: Overall this entire week I had minimal pain in any part of my hamstrings which is good. I plan on doing a 100m in April.
Past two weeks here is what Ive been doing
Monday:
Tempo 10x100m 15.5
1:30 rest
Tuesday
2x 20,20,20,30,30 5 min between sets
Wednesday
Off
Thursday Tempo
same as tuesday
Friday
Same as tuesday
Lifting
Power Clean 4×5 145lbs
Box jumps 4×4 up to chest height
2 days a week of this.
I will be changing the workouts in the next coming week. To more of flat accel with blocks and some med ball depth drop sprints.
Phase 2
Sunday a bit faster tempo on this day 3×200 28’s 4×100’s 13.5
Monday March 19th 2x4x50m Accels so the accels are going to be a bit longer than previous accels. 400m total volume. Legs feel okay hips were sore after.
Tuesday Off I am a high school sprints coach for a local high school and they have a meet today. I may warm up with them but that is about it.
I plan on running in April at a track meet at UWL in a 100m and 200m.
March 27th 2013
6×200 30 seconds 2 mins rest 29.66, 30.15, 29.89, 29.5, 30.02, 29.88
Maan… this felt way too easy for the amount of tempo I have done. I completed it on the Indoor track.
March 28th 2x4x50meters flat ground Accel
March 29th Off
March 30th Slight Warm up
Went to the track and saw the Quarter guys running and I jumped in with them and did 6×200’s at 30seconds flat
2 mins rest. They went faster than pace just about everytime but I hit it dead on everytime lol.
March 31st
Seagrave Warm up and Stretching.
April 1st
7x200m 31.5 2 mins rest. cold as hell
April 2nd
2x4x50m Sprints Cold as hell again im getting sick of this shit.
April 3rd
Segrave Warm up.
April 4th
Depending on if I run this friday or not. If not I will continue with more tempo.
