Vince Collantes – 2010/11 Training Log

    Posted In: Training Journals

        • Participant
          Vince Collantes on September 11, 2010 at 11:50 am #17032

          Age: 19
          Weight: 165
          Height: 5’9″

          PBs from my short last season
          60: 7.30
          100: 11.38
          200: 23.56

          Goals this season:
          1) Sub 11, If I stay healthy and training goes well this could be doable
          2) Sub 22, This might be a longshot, but will try to make this happen

          I’m training by myself this season and most likely running unattached unless I get convinced to run for my school’s track club again this year.

          GPP starts next Monday after a couple weeks of rest and relaxation. Ready to start training again!

        • Participant
          Vince Collantes on September 14, 2010 at 3:19 pm #101983

          Warm Up
          Dynamic Flex + Drills

          Hills (Trainers)
          3x3x30m
          w/3’rep, 7’set

          Shot Throws
          3xOHB
          3xBLF
          3xSquat Throw

          Weight Room
          3×5 Clean @135
          3×10 Squat @135
          2×12 Step Up w/2x25lb DBs
          3×10 Chair Leg Raises

          Pretty good first day. Had to run the hills on the sidewalk until I find a long enough grass hill. The rest in between felt long but luckily my car was parked right next to the hill so I blasted some music while I worked out. Weight room felt good, went really easy on the squats incase my lower back started to act up again. I went to the driving range last Saturday and my back felt funky after, hopefully it’s nothing serious.

        • Participant
          Vince Collantes on September 15, 2010 at 12:48 pm #102008

          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          2x5x15″ grass runs
          w/2’rep, 5’set

          Weight Room
          3×10 DB Bench Press w/2x45lb DBs
          2×12 Seated OHP @55
          2×6 Pull Ups

          150 Reps of core 3×10
          Alt Leg to Hand, Crunches, Bicycles, Leg Lifts, V-Ups

          Felt fine on the tempo stuff, a little bit of fatigue during the last couple sets. Haven’t done any serious upper body work in a while, feeling gooooood so far! Btw I just bought Halo Reach, I’m going to start getting real lazy over the next couple of weeks 😛

        • Participant
          Vince Collantes on September 16, 2010 at 10:13 am #102020

          Warm Up
          Dynamic Flex + Drills

          Jump Circuit 2×10
          Squat Jumps, SL Zig Zag Hops, Lunge Jumps, SL Front to Back Hops, Speed Skaters

          GS Circuit 3×10 w/7kg Medball
          Deadlift to RDL, Push Up w/one hand on ball, Russian Twist, Reverse Lunge w/ball overhead, Medball Slams, Mountain Climbers w/hands on ball, Squat Thrust

          Pedestal Routine 2×10

          Will use time for the next workout, 15″ on 15″ off and so on.

        • Participant
          Vince Collantes on September 18, 2010 at 1:42 pm #102073

          Yesterday
          Warm Up
          Drills + Dynamic Flex

          Accels on grass w/parachute (Trainers)
          2x5x30m
          w/2’rep,5’set

          Weight Room
          3×10 Front Squat @135
          3×8 RDL @95
          2×12 Reverse Lunge w/2x25lb DBs
          3×10 Chair Leg Raises

          Was supposed to be 3x5x30m Sled Runs w/3’rep, 7’set but I don’t have a sled yet x_x Improvised and used an old Sparq parachute my friend let me borrow. I know it’s not the same at all as a sled but until I either buy a sled/make one/or find a tire to use I’ll be using that.

          Today
          1.5 hours of tennis with the girlfriend

          At home
          5x Burpees 30″ on 30″ off
          3x Plank – Side Plank – Side Plank – Superman 30″ on 30″ off

          Was supposed to do long hills today but girlfriend wanted to play tennis. Will move hills to tomorrow instead plus upper body lifting. Btw I hate burpees.

        • Participant
          Vince Collantes on September 21, 2010 at 6:19 am #102116

          Saturday
          Missed workout, had to pick up my friends because of car trouble in San Francisco.

          Sunday
          Flag Football (Replaced hill accels for monday)

          Today
          Warm Up
          Dynamic Flex + Drills

          Shot Throws
          3xBLF
          3xOHB
          3xSquat Throw

          Weight Room
          3×5 Jump Squat w/2x25lb DBs
          3×10 Reverse Lunge w/front foot elevated @95
          2×12 RDL w/2x30lb DBs
          3×10 Chair Leg Raises

          Need to really work on cleans and squats. The problem I’m having with cleans is when I deadlift the bar off the floor my butt goes up first and the rest of my body follows after. With squats, I can’t sit back and my knees tend to float forward infront of my feet. Would doing box squats until my form improves help much? I need to get this crap straightened out.

        • Participant
          Vince Collantes on September 22, 2010 at 11:40 am #102158

          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          2x5x15″ grass runs
          w/1’45″rep, 5’set

          Weight Room
          3×10 DB Incline Press w/2x40lb DBs
          3×10 Seated Row @100
          2×12 Military Press w/2x25lb DBs + 2×12 Dips

          150 Reps of abs

          Felt sore before the workout, but by the end of it I felt fine.

        • Participant
          Vince Collantes on September 23, 2010 at 5:54 am #102186

          Warm Up
          Dynamic Flex + Drills

          Jump Circuit 2×10
          Hop Forward,Hop Sideways,Hop Sideways,Hop Backwards,SL Forward,SL Sideways,SL Sideways,SL Backwards

          5x Burpees 30″ on 30″ off
          3x Plank – Side Plank – Side Plank – Superman 32.5″ on 27.5″ off

          Ankle Mobility/Strengthening

          Feeling good today. Squeezed the workout in my 3 hour gap between classes.

        • Participant
          Vince Collantes on September 25, 2010 at 7:10 am #102237

          Yesterday
          Weight Room only
          3×5 Squat Jump w/2x25lb DBs
          3×10 Squat @135,140,145
          2×12 RDL @95
          3×10 Chair Leg Raises

          Today
          Warm Up
          Dynamic Flex + Drills

          6x Long Hill Sprints (Trainers)
          w/walk back for rest

          Weight Room
          3×10 DB Bench Press w/2x50lb DBs
          2×6 Neutral Grip Pull Up
          2×12 Face Pull @50 + 2×12 Preacher Cable Curl @20

          250 Reps of abs

          Lost my stop watch -____- Need to find a way to measure the hill, it’s not the same one I was using last season.

        • Participant
          Vince Collantes on September 28, 2010 at 11:44 am #102320

          Saturday was off day

          Sunday was flag football

          Today
          Warm Up
          Dynamic Flex + Drills

          Hills (Trainers)
          3x5x30m
          w/3’rep, 7’set

          Shot Throws
          3xOHB
          3xBLF
          3xSquat Throw

          Weight Room
          3×5 Jump Squat w/2x25lb Dbs
          3×10 Squat @135,145,155
          2×12 Hip Thrust
          3×10 Chair Leg Raises

          Had to guesstimate the rest times since I still can’t find my stop watch. Felt really tired in the weight room, but got through it.

        • Participant
          Vince Collantes on September 29, 2010 at 10:43 am #102333

          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          2x5x15″ grass runs
          w/1’30″rep, 5’set

          Weight Room
          3×5 DB Incline Press w/2x45lb DBs
          2×6 Pull Ups
          2×10 Seated Curls w/2x25lb DBs + 2×10 Lateral Raises w/2x12lb DBs

          It’s hot.

        • Participant
          Vince Collantes on September 30, 2010 at 9:14 am #102348

          Warm Up
          Dynamic Flex + Drills

          Jump Circuit 2×10
          Squat Jump
          Butt Kick Jump
          Tuck Jump

          3x Lunge Circuit w/5kg Medball
          Forward Lunge
          Lateral Lunge
          Cross Over Lunge

          2x Athena w/5kg Medball

          3x Plank – Side Plank – Side Plank – Superman 35″ on 25″ off

        • Participant
          Vince Collantes on October 1, 2010 at 4:02 pm #102374

          Wasn’t able to get running portion of workout in today.

          Weight Room
          3×5 Jump Squat w/2x25lb DBs
          3×10 Squat @155
          2×12 RDL @95
          2×12 Stability Ball Ham Curls
          3×10 Incline Bench Press w/2x50lb DBs
          2×6 Neutral Grip Pull Ups
          2×15 Chair Leg Raises

          No workout for tomorrow except hiking with my friends early morning. Saturday I have a flag football tourney and Sunday is a rest day. Unloading week starts Monday.

        • Participant
          Vince Collantes on October 5, 2010 at 5:17 am #102428

          My team got third in our flag football tourney last Saturday, refs are dumb.

          Warm Up
          Dynamic Flex + Drills

          Hills (Trainers)
          3x3x30m
          w/3’rep, 7’set

          Shot Throws
          3xOHB
          3xBLF
          3xSquat Throw

          Weight Room
          3×5 Jump Squat @BW
          3×7 Squat @155
          2×12 Hip Thrust
          2×12 SL Ham Curl @40
          3×10 Chair Leg Raises

          Cold day today, right hammy felt a little off but got through the workout.

        • Participant
          Vince Collantes on October 6, 2010 at 12:34 pm #102459

          Warm Up
          Dynamix Flex + Drills

          Tempo (Trainers)
          2x5x15″ grass runs
          w/1’15″rep, 5’set

          Weight Room
          3×7 DB Bench Press w/2x50lb DBs
          2×12 Seated Row @80

          150 Reps of core

          I want to start running on a nice even track surface already x__x

        • Participant
          Vince Collantes on October 7, 2010 at 10:29 am #102488

          Decided to train with my track club today. Cold day today, rained the last part of practice.

          Warm Up
          400ms of drills and exercises

          Tempo (Trainers)
          8x200m 3 man relay

          Cooldown

          At home
          3x Plank – Side Plank – Side Plank – Superman 37.5″ on 22.5″ off

          One of the two coaches there asked what my goals were on the track and in the weight room. Told him my goal for squats is to get back to 225 parallel for reps and instead he told me to do quarter squats and be able to hit 2.5 times my body weight.. I’m definitely going to be running unattached this year, I don’t wanna drop $200+ just to practice with them.

          Other than that, I miss training with people.

        • Participant
          Vince Collantes on October 8, 2010 at 7:50 am #102508

          Weight Room
          3×5 Jump Squats @BW
          3×7 Squats @135,145,155
          2×12 Pull Throughs @70 + Reverse Hypers 2×12
          3×10 Chair Leg Raises

          No track work or shot throws today.

        • Participant
          Vince Collantes on October 9, 2010 at 7:03 am #102530

          Warm Up
          Dynamic Flex + Drills

          5x Long Hill Sprints (Trainers)
          w/walk back for rest

          Jump Circuit 2×10
          Squat Jump
          Butt Kick Jump
          Tuck Jump

          Weight Room
          3×7 Incline Bench w/2x50lb DBs
          2×6 Pull Ups
          2×12 Face Pulls @50 + 2×12 Lat Raises w/2x12lb DBs
          2×12 Curls w/2x25lb DBs + 2×12 Bent Over Lat Raises w/2x10lb DBs

        • Participant
          Vince Collantes on October 10, 2010 at 2:36 pm #102554

          Weight Room only today @24 Hour Super Sport

          3×5 Clean @135, 145, 155
          3×7 Squat @155
          2×12 RDL w/2x30lb DBs

          Will do core when I get home.

          Super Sport is so much nicer than the YMCA, and the girls are much easier on the eyes.

        • Participant
          Vince Collantes on October 12, 2010 at 11:16 am #102586

          Track
          Warm Up
          Dynamic Flex + Drills

          Accels (Spikes)
          5x10m Falling Start
          5x10m Prone Start
          5x10m 3 Point Start

          Shot Throws
          3xBLF
          3xOHB
          3xSquat Throw

          Weight Room
          3×5 Jump Squats w/2x25lb DBs
          7×4 Squats @175 w/2′ rest
          3×10 Swiss Ball Ham Curls + 3×10 Swiss Ball Hip Thrusts
          2×15 Chair Leg Raises

          Listened to some deadmau5 to get through today’s workout.

        • Participant
          Vince Collantes on October 13, 2010 at 10:56 am #102598

          Track
          Warm Up
          Dynamic Flex + Drills + Hurdle Mobility

          Tempo (Trainers)
          2x7x100m w/50m walk back for rest

          Jump Circuit 2×10
          Squat Jump
          Butt Kick Jump
          Tuck Jump

          Weight Room
          3×10 DB Bench Press w/2x55lb DBs
          2×6 Pull Ups

          200 Reps of core at home

          Was thinking of switching to barbell bench press, but stuck with dumbbells.

        • Participant
          Vince Collantes on October 14, 2010 at 11:21 am #102639

          Track
          Warm Up
          Dynamic Flex + Drills

          Accels (Trainers, last 20m rep in spikes)
          5x10m 3 Point Start
          5x20m 3 Point Start

          Shot Throws
          3xBLF
          3xOHB
          3xSquat Throw

          Weight Room
          3×5 Jump Squats w/2x25lb DBs
          7×4 Squats @175 w/2 min rest
          3×10 Pull Throughs @70 + 3×10 Reverse Hypers
          2×15 Chair Leg Raises

        • Participant
          Vince Collantes on October 15, 2010 at 10:03 am #102666

          At home
          Short Warm Up

          3x GS Circuit
          3x Lunge Circuit
          3x Plank – Side Plank – Side Plank – Superman 40″ on 20″ off

          Yesterday’s workout was supposed to be today and vice versa. I’m not sure if I’m going to be able to get a workout in tomorrow, will see what happens.

        • Participant
          Vince Collantes on October 16, 2010 at 11:01 am #102683

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          1x300m w/100m walk back for rest
          2x250m w/150m walk back for rest
          2x200m w/200m walk back for rest

          Jump Circuit 2×10
          Squat Jump
          Butt Kick Jump
          Tuck Jump

          Weight Room
          3×10 DB Incline Press w/2x55lb DBs (only got 8 last 2 sets)
          3×10 Seated Rows @100
          2×12 Face Pulls @60 + 2×12 Dips

          300 Reps of core at home

          Until I buy another stopwatch I’m using walking back a certain distance for rest. Went easy medium for the 300, medium for the 250, and hammered the last two 200s.

        • Participant
          Vince Collantes on October 18, 2010 at 2:42 am #102702

          Yesterday was supposed to be GS Circuits and other easy stuff, but was at a picnic for church. I’m sure I got enough of a workout at the picnic from all the games we played. Did some core when I got home at night.

          Today is a rest day, getting back at it tomorrow. It’s gonna be cold this week!

        • Participant
          Vince Collantes on October 19, 2010 at 10:51 am #102719

          Track
          Warm Up
          Dynamic Flex + Drills

          Accels (Trainers, last 3 Point Start in spikes)
          5x10m Prone Start
          5x10m Falling Start
          5x10m 3 Point Start

          Shot Throws
          3xBLF
          3xOHB
          3xSquat Throw

          Weight Room
          3×5 Jump Squats w/2x25lb DBs
          7×4 Squats @175 w/1.5 min rest
          3×10 RDL @115
          3×10 Chair Leg Raises + 3×10 Back Ext

          Left hip hurts a little, gonna foam roll this sucker out.

        • Participant
          Vince Collantes on October 21, 2010 at 11:35 am #102754

          Yesterday was weird.

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          2x7x100m w/50m walk back for rest

          2x30m Flys w/30m Build up (Spikes)
          3.20, 3.28 🙁

          250 Reps of core at home

          The track team that was on the track were testing their 30m flys, and my friends from the team dragged me over there with my spikes on to do some. Since this was the first time I’ve done any sort of MaxV this season and also the first time doing them with a timing gate, I felt like crap. My MaxV has always sucked, and it’s something I plan on improving this season.

          Today
          Warm Up
          Dynamic Flex + Drills

          Accels (Trainers)
          5x10m 3 Point Start
          3x20m 3 Point Start
          1x30m 3 Point Start

          Shot Throws
          3xBLF
          3xOHB
          3xSquat Throw

          Weight Room
          3×5 Jump Squat w/2x25lb DBs
          7×4 Front Squat @145 w/1.5 min rest
          3×10 Step Ups w/2x30lb DBs
          3×10 Pull Throughs @90 + 3×10 Reverse Hypers
          2×15 Chair Leg Raises

        • Participant
          Vince Collantes on October 22, 2010 at 11:06 am #102770

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          6x200m w/200m walk back for rest

          Jump Circuit 2×10
          Squat Jump
          Butt Kick Jump
          Tuck Jump

          Weight Room
          3×10 DB Bench Press w/2x60lb DBs
          2×7 Pull Ups
          2×12 Face Pulls @70 + 2×12 Lat Raises w/2x12lb DBs
          2×12 DB Curl w/2x25lb DBs + 2×12 Bent Over Lat Raises w/2x12lb DBs

          Went medium for the first two 200s, medium-hard for the middle 200s, and hammered the last two 200s. Still need to get a stopwatch.

        • Participant
          Vince Collantes on October 23, 2010 at 7:43 am #102787

          Weight Room
          5 min jog on treadmill

          Circuit
          3×10 x12 Machines (6 lower body, 6 upper body)

          3x Plank – Side Plank – Side Plank – Superman 30″ continuous, no rest

          Easy day today. Circuit was all single leg/single arm, so the weight was low. Tomorrow is off day and start up again on Monday.

        • Participant
          Vince Collantes on October 24, 2010 at 4:44 pm #102805

          No real workout today, just 300 reps of abs

          But…

          HOWBOUT THEM GIANTS?! Cain Velasquez out of AKA in San Jose is the new HW Champion, Sharks win, and Giants to the World Series! Bay Area is doing it big!

        • Participant
          Vince Collantes on October 26, 2010 at 11:04 am #102853

          Track
          Warm Up
          Dynamic Flex + Drills

          Accels (Trainers)
          3x30m Falling Start
          3x30m Prone Start
          3x30m Standing Start

          Shot Throws
          3xBLF
          3xOHB
          3xSquat Throw

          Weight Room
          3×5 Jump Squat w/2x25lb DBs
          7×4 Squats @185 w/1 min rest
          3×10 RDL @115
          3×10 Reverse Hyper + 3×10 Chair Leg Raises

          Accels felt good, but felt really explosive for the shot throws. On the way to the gym these three dumb white kids kept calling me a faggot.. Wanted to put my spikes on and curb stop one of them, Edward Norton style.

        • Participant
          Vince Collantes on October 27, 2010 at 10:57 am #102877

          Sore from yesterday.

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          7x2x100m w/50m walk back for rest

          Jump Circuit 2×10
          Squat Jump
          Butt Kick Jump
          Tuck Jump

          Weight Room
          3×10 DB Incline Press w/2x55lb DBs
          2×7 Pull Ups
          2×12 Shrugs @155

          200 reps of abs

          First set of 100s felt fine, but during the second set my form started to deteriorate.

        • Participant
          Vince Collantes on October 28, 2010 at 11:12 am #102939

          Track
          Warm Up
          Dynamic Flex + Drills

          Accels (Trainers)
          2x3x30m 3 Point Starts

          Shot Throws
          3xBLF
          3xOHB
          3xSquat Throw

          Weight Room
          3×5 Jump Squats w/2x25lb DBs
          7×4 Smith Machine Squats @185 w/1 min rest
          3×7 Front Leg Raised Reverse Lunges w/2x50lb DBs
          2×12 Pull Throughs @100
          2×15 Chair Leg Raises

          The only squat rack in the weight room was broken with nice sign saying “under maintenance”.

        • Participant
          Vince Collantes on October 30, 2010 at 3:44 pm #103005

          Not able to get a workout in yesterday or today.. Just got out of a Beatles tribute band concert, will try to get a workout in if i get home before the a.m.

        • Participant
          Vince Collantes on November 2, 2010 at 11:30 am #103058

          4 days with no workout 🙁

          Testing!
          Track
          Warm Up
          Dynamic Flex + Drills

          3x30m 3 Point Starts Test
          Due to the fact that these were all under 4 seconds I’m assuming the times are garbage. Until I can use some timing gates won’t bother testing 30ms.

          150m Time Trial: 17.60
          Friend timed me, time started with my first movement. Had to run in lane 1 because the track team was using all the other lanes. Turn obviously felt like crap, but straightaway felt real nice. Hoping to get in the high 16s next time I test.

          Shot Throws Test w/12lb Shot Put
          BLF: ~43 1/4 feet
          OHB: ~47 1/2 feet
          Didn’t have measuring tape, but it so happens my Nike Frees are pretty damn close to 1 foot/12 inches. Will hopefully get measuring tape next time.

          Weight Room
          3×7 Squat @155
          3×7 DB Bench Press w/2x50lb DBs
          2×12 RDL @95
          2×7 Pull Ups

          First time testing ever, felt pretty good and at least I have numbers I can start with now. Tomorrows an easy day and Wednesday is 300m TT, STJ, and SLJ. Hopefully can borrow the track team’s measuring tape. Now BACK TO THE GIANTS GAME!

        • Participant
          Vince Collantes on November 3, 2010 at 11:23 am #103086

          Track
          Warm Up
          Dynamic Flex + Drills

          Easy Tempo (Trainers)
          7x100m w/50m walk back for rest

          200 reps of abs

          So I’m going to the Giants parade tomorrow morning in SF, hopefully I’m able to get back to SJ with enough sunlight to get the rest of my testing done.

        • Participant
          Vince Collantes on November 5, 2010 at 10:31 am #103145

          Giants parade was nuts! Worth skipping class and my workout hehehe.

          Track
          Warm Up
          Dynamic Flex + Drills

          300m Time Trial: 40.70
          Had a lot more left in the gas tank. By the time I was down to the last 100 I realized I wasn’t tired and tried to turn it on, but it was too late. I’m sure I can run sub 40 if I ran harder.

          SLJ: 10 1/4 feet
          STJ: 34 feet
          Didn’t have measuring tape again, so I used my Nike Free’s to measure the distance. My STJ was horrible, which shows how badly I suck at bounding. Going to be working on bounding a lot this season.

        • Participant
          Vince Collantes on November 6, 2010 at 11:53 am #103165

          Track
          Warm Up
          Dynamic Flex + Drills

          Accels (Trainers for first 4, spikes for last rep)
          5x30m 3 point starts

          Shot Throws
          3xBLF
          3xOHB
          3xSquat Throw

          Weight Room
          3×7 Squats @155
          3×7 Incline DB Bench w/2x50lb DBs
          2×7 Pull Ups + 2×12 Pull Throughs @100
          2×12 Hammer Curls w/2x25lb DBs + 2×12 Hypers w/10lb plate behind neck
          2×15 Chair Leg Raises

        • Participant
          Vince Collantes on November 7, 2010 at 6:25 am #103183

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          1x300m w/4 min rest: 46
          2x250m w/4 min rest: 40, 39
          2x200m w/4 min rest: 31, 30

          Jump Circuit 2×10
          Squat Jump
          Butt Kick Jump
          Tuck Jump

          Goal times for tempo today were supposed to be 49, 39, and 29 w/3 min rest. Wen’t out too hard for the first 300, and the rest of my times suffered after that.

        • Participant
          Vince Collantes on November 9, 2010 at 12:41 pm #103214

          Track
          Warm Up
          Dynamic Flex + Drills

          MaxV (Spikes)
          6x30m run in + 10m fly
          w/3 min rest

          Plyos
          3×5 Hurdle Hops

          Shot Throws
          3xBLF
          3xOHB
          3xSquat Throw

          Weight Room
          3×5 Clean @135
          5×5 Squat @185

          Cold out today. Wore 3 layers for the legs; spandex, leggings, and sweats. Flys felt decent today, feels good to be running fast to some degree. Cleans felt good, but squats felt great! Was finally feeling confident going atg without my back hurting again. However, I spoke too soon. On the last rep of the last set of squats the right side of my lower back spazzed out -____- Looks like squats are going to be taking a back seat again temporarily…

          Should I just take out back squats if they’re causing pain in my lower back?

        • Participant
          Vince Collantes on November 10, 2010 at 1:23 pm #103244

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          6×120 w/2 min rest: 17.5, 17.5, 17, 17, 17, 16

          Jump Circuit 3×10
          Squat Jump
          Butt Kick Jump
          Tuck Jump

          Weight Room
          5×5 DB Bench Press w/2x60lb DBs
          3×8 Seated Rows @120 + 3×8 OHP @75
          3×10 Hammer Curls w/2x30lb DBs

          Abs/Core at home

          Colder than yesterday plus overcast. Tempo felt easy, had a lot left in the gas tank. However the jump circuit kicked my butt.

        • Participant
          Vince Collantes on November 11, 2010 at 12:54 pm #103271

          Track
          Warm Up
          Dynamic Flex + Drills

          Accels (Spikes)
          3x10m
          3x20m
          3x30m

          Plyos
          3×5 Broad Jumps

          Shot Throws
          3xBLF
          3xOHB
          3xSquat Throw

          Weight Room
          3×5 Jump Squats w/2x30lb DBs
          5×5 Reverse Lunge @135
          3×8 RDL @105, 110, 115
          3×10 Hanging Bent Knee Raises w/25lb DB + Reverse Hyper w/Exercise ball

          Was supposed to start blocks today, but my friend hasn’t returned my blocks to me x_x

        • Participant
          Vince Collantes on November 12, 2010 at 9:54 am #103292

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          5x200m @30-31 w/3 min rest: 32, 30, 30, 31, 29.5

          Jump Circuit 3×10
          Squat Jump
          Butt Kick Jump
          Tuck Jump

          Weight Room
          5×5 DB Incline Press w/2x55lb DBs
          3×5 Pull Ups + 3×8 Face Pulls @80

          Abs/Core at home

          Went out too easy for the first 200 rep, made up for it for the rest of the reps.

        • Participant
          Vince Collantes on November 13, 2010 at 8:04 am #103309

          Really really really sore today, just went for a light jog with my friends. Will do today’s workout tomorrow morning.

        • Participant
          Vince Collantes on November 14, 2010 at 12:40 pm #103335

          Track
          Warm Up
          Dynamic Flex + Drills

          MaxV (Spikes)
          5x30m Build Up + 10m Fly

          Plyos
          3×5 Bound TJ

          Ankle Strengthening
          Core/Abs later at home

          Sun was already going down when I started the workout today. Wasn’t able to get shot throws and weights in. Bounding is actually feeling good for once, something that I’ve been wanting to improve on. Had to rush most of this workout because my family is having a Pacquiao-Margarito party soon lol.

        • Participant
          Vince Collantes on November 16, 2010 at 12:48 pm #103368

          Track
          Warm Up
          Dynamic Flex + Drills

          MaxV (Spikes)
          6x30m Build up off the bend + 15m Fly

          Plyos
          3×5 Hurdle Hops

          Weight Room
          3×5 Clean @140
          5×5 Reverse Lunge @140
          3×10 Hanging Bent Knee Raises w/20lb DB + Reverse Hyper w/Exercise ball

          Plank – Side Plank – Side Plank – Superman later tonight

          Flys and plyos felt great. Ran the flys into a headwind.

        • Participant
          Vince Collantes on November 17, 2010 at 12:55 pm #103382

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          6×120 w/walk back for rest

          Jump Circuit 3×10
          Squat Jump
          Butt Kick Jump
          Tuck Jump

          Weight Room
          5×5 Incline DB Bench w/2x60lb DBs
          3×7 Seated Row @120,125,130 + 3×7 Shrug @155,160,165
          3×7 Seated Pulley Curl @40

          Forgot the stopwatch today, but felt pretty fast for the tempo.

        • Participant
          Vince Collantes on November 18, 2010 at 12:17 pm #103398

          Track
          Warm Up
          Dynamic Flex + Drills

          Accels (Spikes)
          3x10m
          3x20m
          3x30m

          Plyos
          3×5 Broad Jumps

          Shot Throws
          3xBLF
          3xOHB
          3xSquat Throw

          Weight Room
          3×5 Jump Squat w/2x30lb DBs
          5×5 RDL @115,120,125,130,135
          3×7 Step Up w/2x40lb DBs
          3×12 Hanging Bent Knee Raises w/20lb DB + 3×12 Reverse Hyper w/Exercise ball

          My friend still hasn’t given my blocks back -___- However, I think once the high school’s track team starts doing block work I can work in with them. The added competition/training partners is a bonus for me ^__^

        • Participant
          Vince Collantes on November 19, 2010 at 11:48 am #103406

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          5x200m w/walk back for rest

          Abs/core at home

          Cold today, I need to invest in more sweats/leggings/running gear for the cold come Black Friday. First meet is less than 10 weeks away; I’m not ready.

        • Participant
          Vince Collantes on November 20, 2010 at 1:00 pm #103431

          Track
          Warm Up
          Dynamic Flex + Drills

          4x60m SFS (Spikes)
          20m 3 Point Accel + 20m Float + 20m Fly

          Plyos
          3×5 Bound TJ

          Weight Room
          3×5 Clean @140
          5×5 Reverse Lunge @140
          5×5 DB Bench Press w/2x65lb DBs
          3×5 Neutral Grip Pull Ups + 3×7 Pull Through @100,110,120

          Abs/Core at home

          Really cold today, but got through the workout with no problems. Accels felt great today for some odd reason. Might move my unload week to next week since it’s going to be hard to get workouts in due to Thanksgiving plus I’m feeling really beat up.

        • Participant
          Vince Collantes on November 23, 2010 at 12:53 pm #103485

          Track
          Warm Up
          Dynamic Flex + Drills

          MaxV (Spikes)
          6x30m Build up off the bend + 20m Fly

          Plyos
          3×5 Hurdle Hops

          Abs/Core at home

          No weight room today, YMCA is closed -___- However, I should be able to get into the highschool’s weight room tomorrow. MaxV felt great today.

        • Participant
          Vince Collantes on November 24, 2010 at 11:12 am #103526

          Track
          Warm Up
          Dynamic Flex + Drills

          5x100m Easy Strides

          Weight Room
          5×1 Clean @185
          3×5 Reverse Lunge @155
          3×5 Bench Press @155

          Abs/Core at home

          Rushed through the track workout because of the hurricane force winds and overcast we’re having today. Got to MP’s weight room and went a little crazy on the cleans since it’s one of the rare times I have bumpers. Worked my way up to 185 for singles, which felt real easy. Bench press felt odd, I’m more used to DBs now. Funny thing was, when I left the weight room it was sunny outside and the wind sort of died down.. Lame

        • Participant
          Vince Collantes on November 25, 2010 at 12:23 pm #103547

          Track
          Warm Up
          Dynamic Flex + Drills

          Accels (Spikes)
          8x20m 3 Point Starts on curve

          Jump Circuit 3×10
          Squat Jump
          Butt Kick Jump
          Tuck Jump

          Abs/Core later tonight

          Low 50s out today, so went easy on the accels. Taking Turkey Day off and will try to get something in on Black Friday.

        • Participant
          Vince Collantes on November 27, 2010 at 8:58 am #103598

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          6×120 w/3 min rest: 17.5, 17, 16.5, 16.5, 16.5, 16.5

          Cooldown

          Abs/Core at home

          Haven’t slept in over 24 hours and ate at least a weeks worth of food, thank you Thanksgiving/Black Friday. Feels awesome running after walking through store after store for a good 12 hours. My left groin feels funky, will foam roll and ice soon.

        • Participant
          Vince Collantes on November 30, 2010 at 12:20 pm #103649

          Track
          Warm Up
          Dynamic Flex + Drills

          Accels (Spikes)
          5x30m

          Plyos
          3×5 Broad Jumps

          Abs/Core at home

          Talked to MP’s coach today. He said I can do block with with them, only thing is they only do them on Tuesdays, which means I have to change some days around.

        • Participant
          Vince Collantes on December 1, 2010 at 1:55 pm #103673

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks (Spikes)
          5x10m
          3x20m

          Plyos
          3×5 Bound TJ

          Weight Room
          3×3 Clean @135
          5×5 Squat @135,145,155,165,175
          5×5 DB Bench Press w/2x65lb DBs
          3×8 Pull Through @100 + 3×5 Pull Ups
          3×10 Hanging Bent Knee Raises w/20lb DB + 3×10 Reverse Hyper w/Exercise ball

          First day of blocks, felt decent considering I haven’t done these in a while. My friend said I had high heel recovery out of the blocks, something I need to fix. Might try what MP’s coach is doing next week, which helped with not only heel recovery but with pushing out of the blocks properly.

        • Participant
          Vince Collantes on December 1, 2010 at 2:01 pm #103674

          Does something along the lines of this look okay?

          Mon: Int Tempo
          Tues: Blocks/Plyos/Lifting
          Wed: Ext Tempo
          Thurs: MaxV/Plyos (If busy move to Fri)
          Fri: Lifting (If busy move to Thurs)
          Sat: Int Tempo

          Too much tempo? Not enough rest for CNS? Was also thinking of combining Fri with Thurs and moving Sat to Friday.

        • Participant
          Vince Collantes on December 2, 2010 at 11:52 am #103692

          Track
          Warm Up
          Dynamic Flex + Drills

          Ext Tempo (Trainers)
          2x7x100m w/50m walk back for rest

          Abs/Core at home

          Easy on the legs today. Taking tomorrow off cuz I’m going to be real busy and starting up Friday.

        • Participant
          Vince Collantes on December 4, 2010 at 6:50 am #103747

          Track
          Warm Up
          Dynamic Flex + Drills

          MaxV (Spikes)
          6x30m Build up off the bend + 20m Fly

          Plyos
          3×5 Hurdle Hops

          Abs/Core later tonight

          Rushed through workout because I had to be somewhere plus MP still had school so the kids were coming out for PE at the track. Will lift tomorrow after my English final.

        • Participant
          Vince Collantes on December 5, 2010 at 11:34 am #103776

          Weight Room
          3×5 Jump Squat w/2x30lb DBs
          5×5 Squat @155,165,175,185,185
          5×5 Incline DB Bench w/2x60lb DBs
          3×5 Pull Ups
          3×10 Hanging Bent Knee Raises w/20lb DB + 3×10 Reverse Hyper w/Exercise ball

          Can’t do cleans because they waxed the bars so the weights will just slide off the bar, plus all the collars were loose on the bar. Lower back started to feel funky again while squatting.

        • Participant
          Vince Collantes on December 7, 2010 at 12:54 pm #103825

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks (Spikes)
          3x10m
          3x20m
          3x30m

          Plyos
          3×5 Broad Jumps
          3×5 Power Skips for height

          Weight Room
          3×3 Clean @135,145,155
          5×5 Reverse Lunge @135,145,155,165,175
          3×10 Hanging Bent Knee Raises w/20lb DB + 3×10 Reverse Hyper w/Exercise ball

          Got my crappy blocks back on Sunday; forgot how hard they are to use. The angle of the blocks are close to 90 degrees and they cant be altered, plus the pads only cover barely 1/2 of my foot. Will try to invest in better blocks. Other than that felt like I was getting crazy height during the power skips.

        • Participant
          Vince Collantes on December 8, 2010 at 3:32 pm #103848

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks (Spikes)
          Couple 20m starts
          1x30m w/2 friends

          2+ hour break

          Weight Room
          12x Treadmill Sprint 30″ on 30″ off w/1.5% incline
          5×5 DB Bench Press w/2x65lb DBs
          3×8 Seated Row @130
          3×8 Military Press w/2x40lb DBs + 3×8 Shrug w/2x50lb DBs

          Abs/Core at home

          Really sore from lunges yesterday, especially glutes. Had about 20 mins at the track because I had to do something right after, so decided to do block starts with MP’s team. Ran a 30m with my two friends; considering they haven’t ran in a while and that I barely beat them shows how badly I need to work on my starts. Did treadmill sprints to replace tempo since the track was closed by the time I had time to work out.

        • Participant
          Vince Collantes on December 9, 2010 at 12:25 pm #103867

          Track
          Warm Up
          Dynamic Flex + Drills

          MaxV (Spikes)
          5x30m Build up + 30m Fly

          Plyos
          3×5 Hurdle Hops
          3×5 Bound STJ

          Weight Room
          3×5 Jump Squat w/2x30lb DBs
          5×5 RDL @135
          3×8 Step Up @95
          3×10 Hanging Bent Knee Raises w/20lb DB + 3×10 Reverse Hyper w/Exercise ball

          Rained today, luckily stopped by the time I got to the track. Felt real smooth and fast during MaxV. First meet is Los Gatos All Comers on Jan 15, probably going to run a 60 and 100 all outdoors.

        • Participant
          Vince Collantes on December 10, 2010 at 1:25 pm #103898

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers first 3, spikes last 3)
          6×120 w/3 min rest: 16.5, 16.5, 16.5, 15.5, 15, 15

          Weight Room
          5×5 Incline DB Bench w/2x60lb DBs
          2×7 Pull Ups
          3×8 Face Pulls @80 + 3×8 Dips w/20lbs

          Abs/core at home

          Cold and overcast today; wearing one short spandex one long tights and sweats throughout the whole workout lol. Pushed hard for the first 3 120s with the trainers and coasted the last 3. Going to start incorporating more maxv and starting to add speed work after testing next week.

        • Participant
          Vince Collantes on December 11, 2010 at 1:16 pm #103916

          Track
          Warm Up
          Dynamic Flex + Drills

          5x60m SFS (Spikes)
          20m 3 Point Accel + 20m Float + 20m Fly

          Plyos
          5×2 Depth Jump + 1 Hurdle Jump w/progressing height (30″,33″,36″,39″,42″)
          2×5 Power Skips

          Weight Room
          3×3 Clean @155
          5×5 Reverse Lunge @155
          3×8 Hip Thrust @115
          3×10 Hanging Bent Knee Raises w/20lb DB + 3×10 Reverse Hyper w/Exercise ball

          Felt really tired after the entire workout, but got the job done.

        • Participant
          Vince Collantes on December 14, 2010 at 12:16 pm #103975

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          5x200m w/3 min rest: 32, 30.8, 30.5, 30.5, 29.7

          Abs/Core at home

          Didn’t want to do any testing today because it’s cold and MP’s track team wasn’t out there so no access to timing gates. Opted for some medium tempo. Don’t think I’m going to be testing at all this week, more cold weather and rain is the rest of the week’s forecast plus finals all week. Will still treat this week easy and come back next week fresh.

        • Participant
          Vince Collantes on December 15, 2010 at 2:31 pm #103989

          YMCA
          Warm Up
          Dynamic Flex + Drills

          Accels for 20m (Trainers)
          3x Falling Start
          3x Prone Start
          3x 3 Point Start

          Plyos
          3×5 Broad Jump
          3×5 Bound STJ

          Weight Room
          3×3 Clean @135
          5×5 Reverse Squat @135
          2×12 DB Bench Press w/2x50lb DBs
          3×5 Pull Ups + 3×8 Pull Through @100
          3×10 Hanging Bent Knee Raises w/20lb DB + 3×10 Reverse Hyper w/Exercise ball

          Ran accels in the bball court inside the Y because of the rain. Had about 30m of space since they split the court in half, luckily there was a crash pad at the end of the court. Times like these I wish I had access to an indoor track, but this will do.

        • Participant
          Vince Collantes on December 16, 2010 at 12:46 pm #104039

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          1x7x100m w/walk back for rest: 16-17
          Immediately walked to 300m start
          1x300m: 47.0

          Abs/Core at home

          Even though the sun was out today it was colder than yesterday, plus I was only able to get to the track around 4 when the sun was almost down and I stayed up all last night studying for a final. Easy workout today, done deal.

        • Participant
          Vince Collantes on December 17, 2010 at 11:00 am #104078

          Track
          Warm Up
          Dynamic Flex + Drills

          2x150m: 17.8, 18

          Shot Throws
          3x BLF
          3x OHB
          3x Squat Throw

          Weight Room
          3×5 Jump Squat w/2x15lb DBs
          5×5 Reverse Lunge w/2x50lb DBs
          3×8 RDL @115 + 3×8 Shrug @135
          2×20 Hanging Knee Raises

          The weather today was really nice, so I decided to try my luck at some 150s. I knew they would be horrible times considering I had 3 workouts including a tempo workout prior to running today. I thought my friend was gonna time me from my first movement for the first rep, but he started me instead which threw me off. Can’t wait to start adding in speed endurance and watching my times slowly drop lol.

        • Participant
          Vince Collantes on December 18, 2010 at 2:40 pm #104102

          Home
          Short Warm Up

          10x Wall Runs 20″ on 40″ off

          Jump Circuit 3×10
          Squat Jump
          Butt Kick Jump
          Tuck Jump

          Abs/Core

          Finals are duuuunski! Raining today and wasn’t able to get to the gym, so had an easy workout at home.

        • Participant
          Vince Collantes on December 21, 2010 at 8:34 am #104181

          Low 40s and crazy windy today!

          Track
          Warm Up
          Dynamic Flex + Drills

          Faster Tempo (Spikes)
          5×200 w/5 min rest: 30, 29.3, 29.7, 30, 29.5

          Abs/Core at home

          Not really faster tempo because the wind was pushing me back. Wasn’t raining either, so took advantage of that since it’s most likely gonna rain the entire week. Holding back puke on the fourth and fifth rep. Will progress with this until I get to 25s like last season.

        • Participant
          Vince Collantes on December 23, 2010 at 9:09 am #104247

          Track
          Warm Up
          Dynamic Flex + Drills

          Speed End
          6x60m w/3 min rest: 7.2-7.5

          Plyos
          3×5 Broad Jumps
          3×5 Hurdle Jumps

          Weight Room
          3×3 Clean @155,160,165 + 3×3 Depth Jump
          5×5 Reverse Lunge @155
          5×5 DB Bench Press w/2x65lb DBs
          3×8 Pull Through @120 + 3×5 Pull Ups
          3×10 Hanging Knee Raises +25lbs

          Wasn’t able to get workout in yesterday. Slightly warmer today because the sun was out. 60s were from standing start hand timed from first foot strike; felt alright, however whenever I wear my long tights my form feels different. My new Nike Powercat 2s come in tomorrow, and my blocks should be coming in hopefully soon.

        • Participant
          Vince Collantes on December 24, 2010 at 6:06 am #104272

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Spikes)
          2x7x100m w/50m walk back for rest: 13-15, Last 100 12.2

          Abs/Core at home

          Sun was out and felt good today; form wasn’t breaking down as much during the last set of 100s. Hopefully I will survive tonight and be able to work out tomorrow.

        • Participant
          Vince Collantes on December 26, 2010 at 10:58 am #104312

          No workout yesterday, too busy recovering + fambam party.

          Today
          Workout @Home
          Warm Up

          Stair Runs (8 Steps + 8 Steps)
          3x Skip every 2 steps
          3x Skip every 3 steps
          3x Skip every 4 steps

          Jump Circuit 3×10
          Squat Jump
          Butt Kick Jump
          Tuck Jump

          5×10 Reverse Lunge to Step Up + 3×10 Hip Thrust

          Abs/Core

          Did all of this while watching The Empire Strikes Back ^__^ The stairs runs felt like accelerating sort of; skipping every 4 steps felt like pushing out of the blocks lol.

        • Participant
          Vince Collantes on December 31, 2010 at 11:36 am #104413

          Have been in SoCal the past 4 days with no real workouts done.

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          3x20m
          3x40m
          3x60m

          Plyos
          3×5 Hurdle Hops w/pause
          3×5 Broad Jump

          Weight Room
          3×5 Jump Squat w/2x25lb DBs
          5×5 Step Ups @115,120,125,130,135
          5×5 DB Bench w/2x70lb DBs
          3×8 Pull Through @120 + 3×8 Seated Row @130

          Abs/Core at home

          Blocks came in while I was out of town. Doing block work by myself is not the same as running with other people; I need someone to push me/run down.

          Forgot to add my lower back hurts like hell from sitting in the car, driving 6+ there and back is no bueno.

        • Participant
          Vince Collantes on January 1, 2011 at 7:25 am #104431

          Track
          Warm Up
          Dynamic Flex + Drills

          Faster Tempo
          5×120 w/5 min rest: 15.1, 14.9, 15, 14.8, 14.5

          Abs/Core at home

          120s felt fine, but I wish the weather was warmer so I could take off the long leggings. The last rep one of the high schoolers just happened to be running in the lane next to mine; felt great to chase someone haha. MP’s coach invited me to an all comers next Saturday in Oakland. I’ll give it some thought over the weekend.

          Happy New Years Eve/New Years to all you ETers!

        • Participant
          Vince Collantes on January 4, 2011 at 11:59 am #104473

          Track
          Warm Up
          Dynamic Flex + Drills

          Faster Tempo
          5×150 w/5 min rest: 18.2, 18, stopped workout

          Weight Room
          5×5 Incline Bench w/2x60lb DBs (65lb DBs last set)
          3×8 Pull Up/Chin Up/Neutral Grip + 3×10 Dips

          Abs/Core at home

          Coasting through the 150s real easy; however right hammy felt odd after the second rep of 150s, so I stopped the workout. I stretched my hammys the night before, and today the right one ended up feeling funky, which is something I’m starting to notice more and more often.

        • Participant
          Vince Collantes on January 5, 2011 at 1:57 pm #104489

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          5x10m
          5x20m

          Plyos
          3×5 Broad Jump
          3×5 Bound STJ

          Weight Room
          3×3 Clean @170 + 3×3 Depth Jump
          5×5 Reverse Lunge @155
          3×12 Swiss Ball Straight Leg Hip Thrust + 3×12 Swiss Ball Ham Curl

          Abs/Core at gym

          Blocks felt great today, but kept it under 20m to work on the first couple of steps out of the blocks plus to make sure my right hammy is okay. Slowly catching up to where I was last year. Used my new Powercat 2s, I really like them!

        • Participant
          Vince Collantes on January 6, 2011 at 12:20 pm #104517

          Track
          Warm Up
          Dynamic Flex + Drills

          Faster Tempo
          5×120 w/5 min rest: 15.6, 15.5, 15.4, 15.4, 15

          Abs/Core at home
          Foam roll + Contrast shower later

          Didn’t push too hard for the 120s, just enough to get the workout done without times going all over the place. Had to run in lane one for the curve then run the entire straight in lane 2 because MP has boxes covering part of the curve of lane 2 and there were some kids standing in the middle of lane 1. Right hammy was pretty fatigued after workout; will do blocks tomorrow then stop any hard running workouts till next week.

        • Participant
          Vince Collantes on January 7, 2011 at 6:12 pm #104541

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          5x10m
          4x20m
          3x30m

          Plyos
          3×5 Bound STJ
          5×3 Hurdle Hop w/pause (30″,33″,36″,39″,42″)

          Weight Room
          3×3 Clean @145,155,165 + 3×3 Depth Jump
          5×5 Step Up @135
          5×5 DB Bench Press w/2x70lb DBs
          3×8 RDL @115

          Abs/core at home

          Did a ton of reps for blocks working on the first couple steps. First step feels really short and it doesn’t feel like I’m getting a lot of push out of either blocks. Hurdle hops were fun; squat to parallel, pause, and jump. Taking tomorrow and Saturday off and coming back Sunday. Not going to do the time trial in Oakland, though running a 150 with competition would’ve been a lot of fun.

        • Participant
          Vince Collantes on January 11, 2011 at 1:39 pm #104616

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          3x10m
          3x20m
          3x30m

          1x150m

          Plyos
          5×5 Bound STJ

          Weight Room
          5×3 Hang Clean @135,140,145,150,155 + 5×2 Depth Jump
          5×5 Step Up @135,140,145,150,155

          Abs/core at home

          Block starts are feeling better, but my first three steps out of the blocks feel weird. Maybe its the blocks I bought, but it feels different coming out of them compared to the blocks MP has. Bounds didn’t feel that great, need to work on that more. Had to rush with weight room workout.

        • Participant
          Vince Collantes on January 12, 2011 at 2:51 pm #104636

          YMCA
          Warm Up
          Dynamic Flex + Drills

          5×3 Bike Tempo @15″ on 45″ off
          w/progressing seat height every 3 reps

          Jump Circuit 3×10
          Squat Jump
          Butt Kick Jump
          Tuck Jump

          Weight Room
          5×5 DB Bench w/2x70lb DBs
          3×8 Face Pull @90 + 3×8 Hammer Curl w/2x25lb DBs

          Abs/core at gym

          Really tired due to field trip for winter class to Santa Cruz; once the workout started I felt fine though. Rained today so decided to take it inside. Bike tempo felt great, hitting 120rpm on a decently high resistance setting. I really need to put more time into core though.

        • Participant
          Vince Collantes on January 13, 2011 at 12:19 pm #104647

          Track
          Warm Up
          Dynamic Flex + Drills

          Speed End
          2x(120,100,80) w/3 min rep,9 min set
          15+ min break
          1×150

          Abs/core at home

          Felt great going hard today. Forgot stopwatch but felt fast, however I got some crazy lactic acid during the last 100 and 80. Ran the 150 with MP’s kids, forgot how fun training is when you’re running with someone.

        • Participant
          Vince Collantes on January 14, 2011 at 2:40 pm #104667

          YMCA
          Warm Up
          Dynamic Flex + Drills

          Accels in BBall Court
          3x Falling Start
          3x Prone Start
          3x 3 Point Start
          3x 4 Point Start

          Plyos
          3×5 Bound STJ

          Weight Room
          5×2 Clean + Hang Clean @135
          5×5 Split Squat @135
          3×5 Incline DB Bench w/2x65lb DBs
          2×8 Pull Ups

          Abs/Core at home

          Rained today and had to truck it through the workout today. Might be running a 60 and 100 at an all comers in Los Gatos this Saturday.

        • Participant
          Vince Collantes on January 17, 2011 at 1:18 pm #104740

          Didn’t run on Saturday.

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          3x30m
          3x60m

          Plyos
          3×5 Broad Jump
          3×5 Hurdle Hop

          Weight Room
          4×3 Clean @135,155,165,175 + 4×2 Depth Jump
          5×5 Smith Machine Split Squat @135,140,145,150,155
          3×8 RDL @115
          3×20 Hanging Knee Raises

          Blocks felt good, however my right leg buckled on the first rep of the 60s and the rest of the 60s felt off. Squat rack was being used so did split squats on the smith machine. Will be trying to run at a meet this Sat.

        • Participant
          Vince Collantes on January 18, 2011 at 11:36 am #104788

          Track
          Warm Up
          Dynamic Flex + Drills

          Ext Tempo
          2x5x100 w/walk back for rest @15-16

          Upper body circuit at home
          Abs/Core at home

          Ran in trainers, felt strong throughout but was having trouble catching my breath for the last couple 100s. I should stop neglecting tempo runs

        • Participant
          Vince Collantes on January 19, 2011 at 1:33 pm #104825

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          5x30m

          SE
          2×150

          Plyos
          5×3 Hurdle Hop w/pause (30″,33″,36″,39″,42″)
          3×5 Power Skips

          Shot Throws
          5xOHB
          5xBLF

          Forgot stopwatch today. Blocks were feeling great today, but on the fourth rep around 20m the right side of my lower back started to act up again, and I pulled up. Really frustrating that my back keeps hurting, but I figured out this happens from sitting in the car for too long. I had a field trip to Monterey Bay Aquarium, which is a little over an hour away, and sitting in the car for a long period of time really hurts my lower back for some reason. After a while, my back felt fine, and I was still able to do 150s.

        • Participant
          Vince Collantes on January 21, 2011 at 3:54 pm #104871

          Had no time to get a workout in yesterday.

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          2x40m
          1x50m
          1x60m

          SE
          2×120

          Plyos
          3×5 Hurdle Hops

          Weight Room
          5×5 Bench @135,155,165,175,185
          3×8 Pull/Neutral/Chin Up

          Abs/Core at gym

          Did blocks with MP today, had no time to get a couple practice starts and just went at it with their two fastest sprinters. I was even with them the entire time, which is not encouraging to me at all. I really need to do blocks with people more often so I can chase them down and gauge where I’m at, plus its simulating competition.

        • Participant
          Vince Collantes on January 23, 2011 at 11:35 am #104902

          First meet today at the Los Gatos All Comers. No goals this meet, just wanted to see where I’m at.

          100: 11.56
          I didn’t think of any cues at all, I just ran. My starts are nowhere close to last year but my speed end is still there sort of. First 30 was alright but I stood right up. Not that far off from where I was last year at this time, just need to clean up the start and put in some SSE.

          60: 7.33
          Bad start, my two friends got out on me and I had to chase them down. Only .03 off my PR which is good.

          Theres going to be more meets every Saturday until the last Saturday of February. Planning on coming out in three weeks again. Going to work on my block starts and acceleration so I can lower my 60 time. The 100 is taking a back seat for now hehe.

        • Participant
          Vince Collantes on January 25, 2011 at 1:20 pm #104960

          Track
          Warm Up
          Dynamic Flex + Drills

          30m Fly Test
          2x30m: 3.19, 3.17

          Accels
          1×30,40,50 w/4 min rest

          Plyos
          5×3 Hurdle Hops
          3×5 Power Skips

          Weight Room
          4×3 Clean @145,155,165,175
          5×5 Step Up @155
          3×10 Hanging Knee Raises w/25lb DB

          MP was doing 30m fly tests so I decided to do a couple. Stumbled hard on the first rep, but managed to recover. Second rep better start but was starting to feel tired. These are both PRs for me since this is only my second time running timed 30m flys. Would like to get 3.0x next time. Ran the accels with MPs kids from 3 point start, I really need to work on my block starts and first couple steps more.

        • Participant
          Vince Collantes on January 26, 2011 at 7:52 am #104979

          YMCA
          Warm Up

          Bike Tempo
          12x 15″ on 45″ off

          Weight Room
          5×5 DB Bench w/2x70lb DBs
          3×8 Machine Rows @130
          2×8 Curl + Press w/2x25lb DBs

          Left knee has been hurting a tad bit since Saturday, power skips from yesterday probably aggravated it more. Decided to do some easy stuff on the bike instead of running in this nice warm weather we are having. Hopefully my knee feels better tomorrow for some block work and SSE.

        • Participant
          Vince Collantes on January 27, 2011 at 7:20 pm #105020

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          5x10m
          4x20m
          3x30m

          Plyos
          5×3 Hurdle Hop w/pause (30″,33″,36″,39″)
          3×5 Broad Jump

          Weight Room
          4×3 Hang Clean @145 + 4×3 Depth Jump
          5×5 Split Squat @135
          3×8 Pull Through @100,110,120
          3×10 Hanging Knee Raises w/25lb DB

          Limited to about 40 meters of track because of a soccer game going on, so worked on block clearance. Tried to alternate every other start with either pushing back harder cue or working on low heel recovery the first couple steps. I’m more comfortable in the blocks now, I just need to work on the tiny things to get a better start. Went slightly below parallel for the hurdle hops w/pause; couldn’t make the 42″ height, so did another set of 39″

        • Participant
          Vince Collantes on January 28, 2011 at 2:28 pm #105047

          Track
          Warm Up
          Dynamic Flex + Drills

          Ext Tempo (Trainers)
          2x7x100m w/50m walk back for rest

          Weight Room
          5×5 DB Incline Bench w/2x65lb DBs
          3×5 Pull/Neutral/Chin Up

          Abs/Core at gym

          Felt pretty good today, working on trying to maintain front side mechanics instead of letting my legs flail behind me.

        • Participant
          Vince Collantes on January 29, 2011 at 12:28 pm #105070

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          7x30m

          Plyos
          5×5 Bound STJ

          Weight Room
          5×1 Clean @185 + 5×3 Depth Jump
          5×5 Reverse Lunge @155
          3×10 Hanging Knee Raises w/25lb DB

          Best block starts by far, really felt like I was pushing out and getting triple extension. Going to SF for the rest of the night.

        • Participant
          Vince Collantes on February 1, 2011 at 1:09 pm #105153

          Track
          Warm Up
          Dynamic Flex + Drills

          SSE
          6x60m w/full recovery

          Plyos
          3×5 Bound STJ
          3×5 LLLLL,RRRRR
          3×5 Power Skips

          Shot Throws
          5xBLF
          5xOHB

          Felt great on the track, running into a slight headwind but was powering through 30m and flying to 60m.

          Got my back checked today, found out my back is super tight and the right side of my lower back is more muscularly developed than my left side. Also my hamstrings and calves are tight, which I’m not surprised. Because of my super flat feet I was told to buy orthotics which might help my posture plus all the crap I’m feeling in my body.

        • Participant
          Vince Collantes on February 2, 2011 at 2:51 pm #105178

          Track
          Warm Up
          Dynamic Flex + Drills

          Intensive Tempo (Trainers)
          2x5x150m w/walk back for rest

          Weight Room
          5×5 DB Bench w/2x75lb DBs
          3×8 Inverted Row
          3×8 Hammer Curl w/2x30lb DBs

          Abs/core at home

          Tempo felt pretty good, however front side mechanics started to fade after a couple reps and back side mechanics increased.

        • Participant
          Vince Collantes on February 3, 2011 at 12:47 pm #105194

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          5x30m

          SE
          1×120,110,100 w/full recovery

          Abs/Core at home

          Felt really sluggish today, no power or spring in my step and feeling really tight. Will foam roll and rest up until Saturday. Running the 100 and 60 again at Los Gatos again.

        • Participant
          Vince Collantes on February 6, 2011 at 11:56 am #105268

          Second meet at Los Gatos All Comers.

          100: 11.54
          Got to the meet late because my parents wanted to watch and they were taking a while. Had about 10 minutes to warm up, wasn’t even able to get any practice starts or some quick maxv runs before the race. Wasn’t anyone to push me since almost everyone in my heat was masters. Good start, felt like I was getting full extension and pushing hard. When I got upright I felt fine, but I couldn’t open up at all. Was taking small choppy steps and started fading past 60ish. Need to fix more stuff and work on hip mobility too.

          No 60 today. Will run again 2 weeks from now at one last all comers, most likely the 100 and 200. From there I’m running at the Aggie Open at UC Davis on 3/12

        • Participant
          Vince Collantes on February 8, 2011 at 12:50 pm #105338

          Track
          Warm Up
          Dynamic Flex + Drills

          Intensive Tempo
          3x(200,150,100) w/5 min rest
          Set 1:(26.9,19.9,13.2)
          Set 2:(26.4,19.4,12.9)
          Set 3:(25.2,18.6,12.0)

          Weight Room
          5×5 Incline DB Bench w/2x70lb DBs
          3×5 Pull Ups

          Abs/Core at home

          Tempo felt real good today, did the first two sets in trainers and last set in spikes. Starting to open up my stride. Going to be doing a lot of hip mobility stuff before/after I run and at home. My right calf cramped a little during cool down jog, but nothing major.

        • Participant
          Vince Collantes on February 9, 2011 at 2:53 pm #105375

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          5x30m w/full rest

          Plyos
          3×5 Broad Jumps
          5×3 Hurdle Hop w/pause (30″,33″,36″,39″)

          Weight Room
          5×3 Clean @155
          5×5 Step Ups @155
          3×10 Hanging Knee Raises w/25lb DB

          Starts felt pretty good, but would have to fight through the wind once in a while. Tomorrow is easy extensive tempo.

        • Participant
          Vince Collantes on February 10, 2011 at 9:14 am #105394

          YMCA
          Warm Up
          Dynamic Flex + Drills

          Bike Tempo
          12×30″ on/30″ off

          5x Upper Bodyweight Circuit
          Abs/core w/5kg medball

          Woke up pretty sore, so instead of running ext tempo decided to get on the bike today. Alternated pedaling forward and backwards. Hopefully will feel fresh for some hard SE tomorrow.

        • Participant
          Vince Collantes on February 11, 2011 at 2:20 pm #105421

          Track
          Warm Up
          Dynamic Flex + Drills

          Speed Endurance
          2x(120,100,80) w/5 min rest rep + 10 min rest set
          Set 1:(14.8,12.0,9.7)
          Set 2:(13.9,11.7,9.2)

          Plyos
          5×5 Single Leg Hops w/5 cones

          Weight Room
          3×5 Jump Squat w/2x25lb DBs
          5×5 RDL @135,140,145,150,155
          3×8 DB Swings w/45lb DB
          3×10 Chair Leg Raises

          Good stuff today, ran the first set of SE into a headwind and the second set into what was supposed to be a tailwind but the wind died down by then. Felt relaxed while opening up my stride, but during the last set of 100 and 80 I felt my stride starting to shorten and started taking choppy steps again. Tomorrow will be some long intensive tempo stuff.

        • Participant
          Vince Collantes on February 12, 2011 at 7:28 am #105435

          Track
          Warm Up
          Dynamic Flex + Drills

          Intensive Tempo (Trainers)
          1×300
          2×250
          2×200
          w/3 min rest
          (47,41,41,30,29)

          Abs/core later tonight

          Had to run at 10 which is less than 24 hours of rest since the last time I ran because I have stuff to do tonight. Need to do more longer tempo stuff because I have no endurance at all.

        • Participant
          Vince Collantes on February 13, 2011 at 9:15 am #105463

          YMCA
          Warm Up

          Weight Room
          5×3 Hang Clean @135,140,145
          4×7 Squat @135
          3×20 Chair Knee Raises

          Weight room only today. Tried squatting again today, I think I can get away with squatting once a week (at the beginning of the week)as long as I stretch my lower back so it’s less tight and won’t hurt. Was hitting parallel when I was squatting which felt good. Going to slowly bump the weight up.

        • Participant
          Vince Collantes on February 15, 2011 at 12:51 pm #105500

          Track
          Warm Up
          Dynamic Flex + Drills

          Fast Intensive Tempo (Spikes)
          5×120 w/3 min rest
          (14.9,14.9,14.6,14.5,14.3)

          Weight Room
          5×5 Bench @165
          3×8 Netural Grip Incline Press w/2x40lb DBs
          3×8 Inverted Row
          3×8 Hammer Curl w/2x30lb DBs
          3×15 Chair Leg Raises

          It’s most likely going to rain tomorrow, so I decided to do some fast tempo today. Ran with a slight tailwind which felt nice except it was kinda cold and I don’t like running in my long tights much because I feel like I can’t open my stride up. Adlib weights today.

        • Participant
          Vince Collantes on February 16, 2011 at 12:40 pm #105527

          MP
          Warm Up
          5×2 Clean @185

          15 min rest

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          3x10m
          3x20m
          3x30m
          w/ full recovery

          Plyos
          5×3 Hurdle Hop w/pause (30″,33″,36″,39″,42″)
          3×5 Bound STJ

          Shot Throws
          3xBLF
          3xOHB
          3xSquat Throw

          Went to MP’s weight room today, banged out some cleans but the bar I was using was super stiff and wouldn’t twist. The sun was out for a little while so I decided to do some block starts anyways. Ran into a headwind.

        • Participant
          Vince Collantes on February 18, 2011 at 11:35 am #105593

          Yesterday
          Warm Up
          3x GS Circuit

          Today
          YMCA
          Warm Up
          Dynamic Flex + Drills

          Acceleration (at bball court)
          3x Prone Start
          3x Falling Start
          3x 3pt Start

          Plyos
          3xSTJ + Sprint
          2x Bound across court
          2x Broad Jump across court

          Weight Room
          5×3 Clean @135,140,145,150,155
          5×5 Squat @135,140,145,150,155
          3×10 Hanging Bent Knee Raises w/25lb DB + Reverse Hyper w/Exercise ball

          Weather has been crazy this entire week, rained yesterday and today with strong winds all throughout today. Squatting today felt fine. My lower back hurts a lot when I stick my butt out when I squat down, however if I squat straight down without sticking my butt out I don’t feel any pain at all. However, my knees stick out, which is gonna kill them in the end. I need to find a sweet spot in between these two.

        • Participant
          Vince Collantes on February 19, 2011 at 1:04 pm #105616

          YMCA
          Warm Up
          Dynamic Flex + Drills

          Treadmill Tempo
          10x 30″ on 30″ off w/1% incline
          8x 20″ on 20″ off w/3% incline
          6x 15″ on 15″ off w/5% incline

          Weight Room
          5×5 DB Bench Press w/2x70lb DBs
          3×6 Pull Ups
          2×10 Shoulder Complex w/2x12lb DBs

          Abs/core at gym

          Pouring rain outside, went to town on the treadmill tempo. Too bad the speed only goes to 10 (6:00 mile pace). It’s going to be cold/raining next week too, hopefully well get some time on the track next week.

        • Participant
          Vince Collantes on February 21, 2011 at 5:34 pm #105665

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          4x30m w/full rest

          MaxV
          4x30m w/full rest
          HT:(3.4,3.5,3.2,3.3)

          Plyos
          2×5 Straight Leg Box Jump
          2×5 Single Leg Box Jump
          2×5 Depth Jump

          Weight Room
          3×3 Clean @165
          5×5 Reverse Lunge w/2x50lb DBs

          Cold today but at least it wasn’t raining so was able to get out on the track. Wind coming from all directions but got through the workout. Had about 30 minutes in the weight room, rushing through everything.

        • Participant
          Vince Collantes on February 22, 2011 at 9:24 am #105690

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          2x7x100m w/50m walk back for rest @15-16

          Weight Room
          5×5 DB Incline Bench w/2x65lb DBs
          3×8 Inverted Row
          2×10 Dips +20lbs

          Sun was out today which was nice. Had to train a little earlier than normal because I wouldn’t have my car in the afternoon. Hopefully the sun stays for the rest of the week!

        • Participant
          Vince Collantes on February 23, 2011 at 2:17 pm #105723

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          5x30m w/3 min rest

          SE
          1×300 @42
          15 min rest
          1×150 @17.5

          Plyos
          3×5 Bound STJ
          3×5 Hurdle Hops

          Weight Room
          3×5 Jump Squat w/2x25lb DBs
          5×5 Smith Machine Squat @165
          3×10 Chair Leg Raises + Reverse Hyper w/Exercise ball

          Shot Throws
          3xBLF
          3xOHB
          3xSquat Throw

          Starts didn’t feel that great today, one of MPs coaches said I keep standing straight up when I start. I think the blocks I am using are messing with my start mechanics. Will try to get a video of my block starts next time. Wasn’t able to use the squat rack so opted for the smith machine sadly.

        • Participant
          Vince Collantes on February 24, 2011 at 12:29 pm #105770

          Track
          Warm Up
          Dynamic Flex + Drills

          Intensive Tempo (Trainers)
          6×150 w/3 min rest @21-22
          (22,22,22,21,21,19)

          Weight Room
          3×5 DB Bench Press w/2×70,75,80lb DBs
          2×6 Neutral Grip Pull Up +25lbs
          2×6 DB Shoulder Press w/2x45lb DBs

          Abs/core at gym

        • Participant
          Vince Collantes on February 25, 2011 at 7:26 am #105805

          YMCA
          Warm Up

          Weight Room
          3×3 Hang Clean @135 + 3×5 Straight Leg Box Jump
          5×5 Reverse Lunge @155
          3×8 RDL @135
          3×10 Hanging Bent Knee Raises w/30lb DB

          Looks like it’s going to snow in San Jose on Saturday.

        • Participant
          Vince Collantes on March 1, 2011 at 5:26 pm #106001

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          3x30m
          3x60m

          Plyos
          3×5 Bound STJ
          5×3 Hurdle Hop w/pause (30″,33″,36″,39″,42″)

          Weight Room
          3×3 Clean @185
          5×5 Squat @165
          3×7 DB Incline Press w/2x55lb DBs + 3×7 Pull Through @120
          3×7 Pull Up + 3×10 Hanging Knee Raises

          Fixed my blocks so that my heels would be able to touch the top part. Felt super good throughout the block starts, powered through 30 and lifted well 60. Tried working on several cues too. Had a side cramp during the 2nd rep of the 60 but sucked it up. Squats were at BW and bellow parallel.

        • Participant
          Vince Collantes on March 2, 2011 at 1:01 pm #106033

          Track
          Warm Up
          Dynamic Flex + Drills

          Hurdle Mobility Circuit
          3×10 Hurdles

          Weight Room
          3xGS Circuit
          Abs/Core

          Super easy day today since I’m taking out tempo sessions on Tues and Thurs for this week and really focusing on Mon Wed and Fri workouts. SE tomorrow, hope it doesn’t rain.

        • Participant
          Vince Collantes on March 3, 2011 at 1:20 pm #106057

          Track
          Warm Up
          Dynamic Flex + Drills

          SE w/8 min rest
          120: 14
          110: 13
          100: 11.6
          90: 10.7
          80: 9.5

          Weight Room
          3×5 Snatch @95 + 3×3 Box Jump
          3×5 Step Up @155,165,175 + 3×5 Bound STJ
          3×8 RDL @165
          3×10 Hanging Knee Raises

          MB Throws w/10lb MB
          3xOHB
          3xBLF
          3xSquat Throw

          Ran into a fat headwind while doing SE, but felt pretty good. Left shoulder started to hurt like hell while lowering the bar doing snatches.

        • Participant
          Vince Collantes on March 4, 2011 at 1:52 pm #106090

          Track
          Warm Up
          Dynamic Flex + Drills

          Hurdle Mobility Circuit
          3×5 Hurdles

          Weight Room
          3×12 DB Bench Press w/2×50,55,60lb DBs
          3×8 Inverted Row
          2×10 Curl to Press w/2x25lb DBs

          Abs/core at gym

          Left wrist hurt like hell when I woke up so I lowered the weights a little today. Every time I ever attempt to do snatches some part of my body hurts the day after haha.

        • Participant
          Vince Collantes on March 5, 2011 at 1:45 pm #106101

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          3x10m
          3x20m
          3x30m

          Weight Room
          4×5 Squat @185
          3×8 Reverse Lunge w/2x45lb DBs
          3×10 Chair Leg Raises + Reverse Hyper w/Exercise ball

          Ran into a headwind coming out of the blocks. Wanted to bash some guys head in at the gym for doing 30 minutes worth of curls in the power rack -_____- Squats are starting to feel great again, hit slightly below parallel on all of them.

          Quick question, I have a meet next Saturday and I’m only running the 100. I’ve never had anyone talk to me about properly training/preparing a week before a meet, it’s always been trial and error. So here goes;
          1) Should I drop squats/plyos all together the week leading up to my meet?
          2) How much should my volume decrease on the track/in the weight room?
          3) What is the last day next week that I can do a high intensity workout before my meet?

          Thanks in advance.

        • Participant
          Vince Collantes on March 7, 2011 at 12:05 pm #106127

          Track
          Warm Up
          Dynamic Flex + Drills

          SE
          3×150 w/15 min rest
          @19.8, 19.6, 19.3

          Plyos
          5×5 Hurdle Hops

          Ran into huge headwind again today. No time for weight room today.

        • Participant
          Vince Collantes on March 8, 2011 at 9:34 am #106151

          YMCA
          Warm Up
          Dynamic Flex + Drills

          2x Hip Mobility

          Weight Room
          3×5 DB Incline Bench w/2×60,65,70lb DBs
          3×5 Neutral Grip Pull Up +25lbs

          Abs/core at gym

        • Participant
          Vince Collantes on March 9, 2011 at 2:14 pm #106197

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          4x40m

          SE
          2×120 from 3 pt start

          Weight Room
          3×5 Squat @185,190,195 + 3×5 Box Jump
          2×8 RDL @165
          3×10 Hanging Bent Knee Raises w/25lb DB + Reverse Hyper w/Exercise ball

          I’m hungry.

        • Participant
          Vince Collantes on March 10, 2011 at 11:07 am #106245

          Track
          Warm Up
          Dynamic Flex + Drills

          2x Hurdle Mobility

          Weight Room
          3×5 DB Bench Press w/2×70,75,80lb DBs
          2×8 Seated Row @160

          Abs/core at gym

          Warm today, hope the weather is like this on Saturday.

        • Participant
          Vince Collantes on March 11, 2011 at 12:37 pm #106288

          Track
          Warm Up
          Dynamic Flex + Drills

          3x30m from 4 point start
          3x60m easy stride

          Weight Room
          4×4 Barbell Jump Squat @95
          3×5 Step Up @95
          3×10 Hanging Knee Raises

          Track stuff felt super fast today considering I didn’t even bother changing out of my warm up clothes. Everything in the weight room was done super fast and explosively. Can’t wait for Saturday!

        • Participant
          Vince Collantes on March 12, 2011 at 6:03 am #106305

          Event 1 Men 100 Meter Dash
          ===============================================================================
          Saturday 3/13/2010 – 2:00 PM
          Name Year School Finals
          ===============================================================================

          Section 4 Timed Finals
          1 510 Summerhill, Daniel Merritt
          2 693 Monticalvo, Caleb Unattached
          3 380 Grant, Myles American Riv
          4 398 Williams, Clifton American Riv
          5 583 Hardy, Tino San Jose St.
          6 423 Judish, Micah Cal St. Stan
          7 664 Collantes, Vince Unattached
          8 671 Escobar, Joseph Unattached

          Section 4 of 6, can’t wait to run! I’m also running against one of my former teammates from SJSU’s track club, this is gonna be fuuuuuuun!

        • Participant
          Vince Collantes on March 13, 2011 at 3:40 pm #106347

          Aggie Open @UC Davis

          28 Collantes, Vince Unattached 11.68 -0.8 4

          Good start but after 40m I couldn’t hold myself together. Stride wasn’t opening up at all and fought myself all the way through the finish line. Warming up felt great and the strides I was doing on the track felt great, but when it came to race time I’m guessing I tightened up pretty bad. Will be running next Saturday at Sacramento State Hornet Invitational. I know what I need to work on, hopefully I can make this sub 11 business happen before the end of the season.

        • Participant
          Vince Collantes on March 15, 2011 at 11:00 am #106402

          Track
          Warm Up
          Dynamic Flex + Drills

          MaxV
          7x30m w/5 min rest

          Plyos
          3×5 Bound STJ
          3×5 Broad Jump

          Weight Room
          3×3 Clean @165
          3×5,4,3 Squat @185,205,225
          3×8 RDL @165
          3×10 Hanging Bent Knee Raises w/25lb DB + Reverse Hyper w/Exercise ball

          Felt great today, I wish I felt like this on Saturday haha. Running this Friday instead at the Chabot Home Meet since I’m not fast enough to run at Sac State. Squats are coming along nicely, all below parallel.

        • Participant
          Vince Collantes on March 16, 2011 at 11:39 am #106433

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          2x7x100m w/50m walk back for rest

          Weight Room
          4×5 Bench @165
          3×7 Neutral Grip Pull Up
          Abs/Core at gym

          Woke up super sore today, but got through todays running workout with no problems. Had to switch to barbell bench instead of DB bench cuz my left wrist was giving me problems again, most likely from cleans yesterday. Lameeee

        • Participant
          Vince Collantes on March 17, 2011 at 10:52 am #106452

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          6x60m w/~6 min rest

          Plyos
          3×5 Bound STJ
          2×5 Hurdle Hop w/pause (42″)

          Weight Room
          4×5 Squat @185
          3×10 Hanging Bent Knee Raises w/30lb DB + Reverse Hyper w/Exercise ball

          Ran into a headwind today.

        • Participant
          Vince Collantes on March 17, 2011 at 11:01 am #106453

          Just checked the weather for Friday, looks pretty ugly.

          Fri 18
          Rain
          56° High
          45° Low
          Chance of Rain: 100%

          I’m supposed to run at 2:40 PM, that is unless the meet is running way ahead of schedule because no one showed up or they cancelled the meet all together. They better refund my 20 bucks if the meet is cancelled..

        • Participant
          Vince Collantes on March 18, 2011 at 8:32 am #106469

          YMCA
          Warm Up

          Easy Bike Tempo
          10×30″ on 30″ off

          Weight Room
          5×5 Incline Bench @135
          3×8 Seated Row @160
          Abs/core at home

          Didn’t get the best of sleep last night and legs felt horrible waking up, so I took the running portion inside today. Had to use low weight on bench because wrist was still hurting plus I need some time to get used to using the barbell again. Hope the crappy weather tomorrow clears up.

        • Participant
          Vince Collantes on March 19, 2011 at 7:46 am #106492

          No meet today; hail, rain, tornado warnings, wind, thunder, and lighting throughout the Bay Area. Also had a family emergency at 5 in the morning, have been in the hospital ever since. Not a good day today.

        • Participant
          Vince Collantes on March 23, 2011 at 11:20 am #106721

          3/18
          Got a GS circuit in at night after getting home from the hospital.

          3/19
          Track
          Warm Up
          Dynamic Flex + Drills

          MaxV
          5x(30m Fly w/30m Build Up + 30m Bounds)

          Weight Room
          5×5 Reverse Lunge @165
          3×8 Pull Through @130
          3×10 Hanging Bent Knee Raises w/25lb DB

          Did MaxV followed by bounds, felt good. Reverse lunges wiped me out.

          3/21
          Really sore from reverse lunges, only managed a GS circuit due to a crazy amount of papers I needed to write and the soreness I was feeling.

          3/22
          Track
          Warm Up
          Dynamic Flex + Drills

          5×150 w/5 min rest @18ish

          Weight Room
          5×5 Step Up @165
          3×8 RDL @165
          3×12 Chair Leg Raises

          Still felt sore from Monday in the glutes and adductors. Did some easy CSW a la CF, felt a little slow due to a strong headwind. This rain and cold sucks, I want the sun to come back.

        • Participant
          Vince Collantes on March 24, 2011 at 4:47 pm #106771

          YMCA
          Warm Up
          Dynamic Flex + Drills

          C2 Concept Rower
          5x500m @2:10ish w/1 min rest

          3×10 Jump Circuit

          Weight Room
          5×5 Bench @165
          3×6 Neutral Grip Pull Up +25lbs

          Abs/core at home

          No time to make it on the track today plus the weather was pretty ugly again. My legs still feel a bit tight and heavy from reverse lunges from Monday. Never again will I make reverse lunges my main exercise for a weight room session. Hoping for some block stuff tomorrow time permitting.

        • Participant
          Vince Collantes on March 25, 2011 at 8:42 am #106791

          YMCA
          Warm Up
          Dynamic Flex + Drills

          Accels
          10x~20m 4 Point Starts

          Plyos
          5xSTJ
          5×3 Broad Jump

          Weight Room
          3×5 Clean Pull @165
          4×6 Squat @185
          3×10 Hanging Bent Knee Raises w/25lb DB + Reverse Hyper w/Exercise ball

          Confined to the Y again because of the rain. Spring break just started for me, may be going down to SoCal next week (3/31 to 4/3). If things don’t go through, will be entering at the Johnny Mathis Invitational at SFSU.

        • Participant
          Vince Collantes on March 26, 2011 at 9:37 am #106825

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          2x30m w/right block
          2x30m w/left block
          2x30m w/both blocks

          Plyos
          5×3 High Hurdle Hops

          Weight Room
          5×5 Incline Bench @140
          3×7 Seated Row @160 + 3×7 Dips +20lbs

          Abs/core at home

          It wasn’t raining that bad today, so I decided to do some block work even though I did accels yesterday. I tried something different today, first 2 reps I only put the right back block in to work on and applying pressure properly with the right leg, then next 2 reps I only put the left front block in to work on getting triple extension, then last 2 reps were both blocks. Felt really good, I’m more aware of how it feels to get triple extension out of the “zero step” now; gotta work on pushing down the track better.

        • Participant
          Vince Collantes on March 30, 2011 at 11:47 am #106958

          Track
          Warm Up
          Dynamic Flex + Drills

          MaxV
          5x40m w/full recovery +tailwind

          SE
          2x120m w/full recovery +tailwind

          Plyos
          3×5 Bound STJ
          3×5 High Hurdle Hops

          Weight Room
          3×5 Jump Squat w/2x25lb DBs
          5×5 Back Squat @185
          3×12 Hanging Bent Knee Raises w/25lb DB + 3×12 Reverse Hyper w/Exercise ball

          Had stuff come up right before I was going to work out yesterday, so yesterday’s workout was moved to today. May not be going to SoCal anymore, so will probably run at SFSU this Saturday.

        • Participant
          Vince Collantes on March 31, 2011 at 10:52 am #106986

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo
          10×100 w/50m walk back for rest

          Weight Room
          5×5 Bench @170
          3×7 Neutral Grip Pull Up
          Abs/core

          Did tempo with spikes on. Will be running the 100 on Saturday. There will be prelims 11ish and finals 2ish but from what I’ve heard the meet was poorly managed so hopefully nothing crazy happens while I’m there.

        • Participant
          Vince Collantes on April 1, 2011 at 2:24 pm #107014

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks/SSE
          2x30m
          2x50m
          2x70m

          Plyos
          3×5 Bound STJ
          4×4 Hurdle Hops

          Weight Room
          3×5 Clean Pull @165
          5×5 Back Squat @185,190,195,200,205
          3×10 Hanging Bent Knee Raises + 3×10 Reverse Hyper w/Exercise ball

          Super hot today, but got the work done on the track and in the weight room. Need to work on squat form a little more, but everything is slightly below parallel.

        • Participant
          Vince Collantes on April 1, 2011 at 3:50 pm #107018


          2011 Johnny Mathis Invitational – 4/1/2011 to 4/2/2011
          Cox Stadium
          San Francisco, CA

          Event 20 Men 100 Meter Dash
          Lane School Yr Name Seed Time
          Heat 3 of 5 Prelims
          1 White, Jazmine U Knight TC
          2 Robinson, Wade FR Chabot
          3 Jones, Chad SO California
          4 Carcamo, David Unattached
          5 Okodogbe, Theodore SO Unattached
          6 Collantes, Vince SO Unattached
          7 Jorgensen, Ben FR Santa Rosa

          Yeaaaah buddy, gonna do work this Saturday!

        • Participant
          Vince Collantes on April 2, 2011 at 11:46 am #107040

          Track
          Warm Up
          Dynamic Flex + Drills

          Easy Tempo
          1x7x100m w/50m walk back for rest

          Feeling good for tomorrow, hopefully this warm weather sticks around.

        • Participant
          Vince Collantes on April 4, 2011 at 3:50 pm #107111

          Johnny Mathis Invitational @SFSU
          Collantes, Vince Unattached 11.55 Wind: 1

          Got about 3 hours of sleep the night before because of a cold that was growing slowly throughout the week. Built up to that night and I had a fever almost all of the night until about 5AM. Got 3 hours of sleep and trucked it to the meet. Took some DayQuil and felt better, but I should’ve had some caffeine or something to give me a boost of energy. Had a decent start but I stood right up as usual and started running. Felt a lot better than the UC Davis meet but I felt dead and flat while I competed. Right now I’m still sick but feeling a little better, hopefully will be ready to run this Friday.

        • Participant
          Vince Collantes on April 6, 2011 at 11:46 am #83142

          Yesterday
          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          5x30m

          Plyos
          5×3 Hurdle Hop w/pause (30″,33″,36″,39″,42″)

          Weight Room
          3×3 Clean @165
          5×5 Front Squat @165
          3×8 Reverse Lunge w/2x50lb DBs
          Abs/core

          Working on starting mechanics. Front squats sucked on my wrists, and reverse lunges left my super sore. Abductors were feeling it again.

          Today
          Track
          Warm Up
          Dynamic Flex + Drills

          Faster Tempo
          5×120 w/5 min rest @14
          13.8, 13.7, 14.0, stopped workout

          Weight Room
          5×5 Flat Bench w/2x65lb DBs
          3×8 Seated Row @160
          Abs/core

          There was a little tailwind when running tempo; was feeling great until after the third rep. Abductor felt a little odd so I decided end the workout. Needa foam roll and stretch this sucka out.

        • Participant
          Vince Collantes on April 7, 2011 at 10:48 am #107183

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          5x30m

          Plyos
          3×5 SLJ
          4×4 Hurdle Hops

          It’s times like these I wish I had a training partner, or a coach, or both. No time for weight room.

        • Participant
          Vince Collantes on April 9, 2011 at 3:33 pm #107241

          Some things came up, so no meet today. Happy however because I didn’t have to pay in advance and saved my 20 bucks. I have 2 more meets left, one next week at Davis and one after that, then my season is over and I take week break and start prepping for summer all comers at Los Gatos. Will be focusing on the 200 all summer.

        • Participant
          Vince Collantes on April 12, 2011 at 11:34 am #107306

          Yesterday
          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          5x30m

          Plyos
          5×3 Hurdle Hop w/pause (30″,33″,36″,39″,42″)

          Weight Room
          3×5 Jump Squat w/2x25lb DBs
          5×5 Squat @185
          3×10 Hanging Bent Knee Raises + 3×10 Reverse Hyper w/Exercise ball

          Today
          Warm Up
          Dynamic Flex + Drills

          SE
          2×150 w/20 min rest

          Weight Room
          5,4,3,2,1 Flat Bench w/2×65,70,75,80,85
          3×8 Neutral Grip Pull Up
          Abs/core at home

          Got dragged into doing SE today, will do easy tempo tomorrow.

        • Participant
          Vince Collantes on April 13, 2011 at 11:22 am #107338

          Track
          Warm Up
          Dynamic Flex + Drills

          Ext Tempo
          7×100 w/50m walk back rest @15

          Abs/core at home

          I’m hungry.

        • Participant
          Vince Collantes on April 14, 2011 at 10:47 am #107366

          Track
          Warm Up
          Dynamic Flex + Drills

          SSE
          6x60m w/5 min rest @7.0

          Plyos
          3×5 Bound STJ

          Weight Room
          3×5 Squat @185,205,225
          5×10 Reverse Hyper w/Exercise ball + 5×10 V-Ups

          I think this Saturday might be my last meet, will be busy next weekend which was supposed to be my last meet.

        • Participant
          Vince Collantes on April 15, 2011 at 7:13 am #107384

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          A couple 30m starts

          Tempo
          7x100m w/50m walk back for rest

          Weight Room
          5×5 Incline Bench @140
          3×8 Neutral Grip Pull Up
          Abs/core

          MP left their blocks out today because there was going to be a middle school meet. I did a couple starts in trainers since I didn’t bring my spikes. I forgot how it felt like to use good quality blocks, I was getting out better than ever and I was just using trainers. I need to do some track and field shopping during the summer.

        • Participant
          Vince Collantes on April 17, 2011 at 5:02 pm #107410

          Woody Wilson Classic @UC Davis
          Collantes, Vince Unattached 11.68 -0.8

          I think Davis’ track hates me, same time as last time I ran. I had a great start and left everyone, but slowly started to get caught by the rest of the field.

          Even though I can’t compete next Saturday, I just checked DirectAthletics and I saw theres one more meet I can run at on May 13. Time to go to work.

        • Participant
          Vince Collantes on April 19, 2011 at 2:05 pm #107446

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          2x(40,60,80)

          Plyos
          5×3 Hurdle Hop w/pause (30″,33″,36″,39″,42″)

          Weight Room
          5×5 Step Up @165
          3×7 Hip Thrust
          3×12 Reverse Hyper w/Exercise ball
          Abs/core later

          Did blocks with MP, had a little trouble coming out of the blocks, but during the second set I raised my hips higher during the set position which fixed that right away. First set trailed to about 20 and ran down my group from there. Second set was even with the fastest guy in my group. Warming up for squats and I felt something funky in my lower back again.

        • Participant
          Vince Collantes on April 20, 2011 at 12:39 pm #107467

          Track
          Warm Up
          Dynamic Flex + Drills

          Intensive Tempo
          10×100 w/1 min rest @15

          Weight Room
          5×5 Bench @165
          3×7 Neutral Grip Pull Up
          Abs/core at home

          Ran with my old high school’s team on a dirt track. Wasn’t sure if I really was running a full 100m but I still ran hard for those 15 seconds. Stretched my lower back after core and felt some sharp pain on the right side again. Fml.

        • Participant
          Vince Collantes on April 21, 2011 at 4:27 pm #107483

          Track
          Warm Up
          Dynamic Flex + Drills

          SE1 + Plyos
          3×200 w/10 min rest: 24.8, 24.9, 24.7
          5×5 Hurdle Hops

          Weight Room
          5×5 Squat @185
          3×7 Pull Through @140
          3×20 Hanging Knee Raises

          Had to run on Silver Creek’s crappy track because MP had a middle school meet on their track. I regret not doing any longer speed/special endurance stuff earlier in the season, will fix that during summer season.

        • Participant
          Vince Collantes on April 22, 2011 at 11:15 am #107498

          Track
          Warm Up
          Dynamic Stretch + Drills

          Extensive Tempo (Trainers)
          7x200m w/1 min rest @34

          Weight Room
          4×5 Incline Bench @145,150,155,160
          3×7 Machine Row @135
          Abs/core at home

          Ext tempo kinda felt like int tempo, ouch.

        • Participant
          Vince Collantes on April 22, 2011 at 1:58 pm #107501

          My lower back decided to spasm while I was in line at Save Mart a couple hours ago, nearly ripped the cereal box I was holding in half from the pain.

        • Participant
          Vince Collantes on April 23, 2011 at 12:35 pm #107524

          Great workout today.

          Track
          Warm Up
          Dynamic Flex + Drills

          1x100m sprint chasing two kids who tried to steal my bag

          MaxV + Plyos
          5x30m Fly w/30m Build Up
          5×5 Step Up Jumps w/Boxes
          3×10 Stiffness Jumps

          Abs/core at home

          I got a good SE workout in with spikes on concrete chasing those kids and ground and pounded on one kid’s face. Luckily got my bag back. My keys and a lot of sweaty track clothes were in there, nothing of real value. No time for weight room today.

        • Participant
          Vince Collantes on April 24, 2011 at 8:36 am #107537

          YMCA
          Warm Up

          Bike Tempo
          7×1 min on/1 min off

          Weight Room
          4×4 Bench @165 + 4×4 Plyo Push Up
          3×7 Neutral Grip Pull Up
          Abs/core

          Easy day today, tomorrow rest day and starting up again Monday.

        • Participant
          Vince Collantes on April 26, 2011 at 11:08 am #107581

          Track
          Warm Up
          Dynamic Flex + Drills

          MaxV + Plyos
          3x30m Fly w/30m Build Up
          2x40m Fly w/30m Build Up
          1x50m Fly w/30m Build Up

          2xLLLLL
          2xRRRRR
          2×5 Bound STJ

          Weight Room
          5×5 Squat @185
          3×7 RDL @165
          3×10 Chair Leg Raises

          MaxV felt pretty good. Luckily my back didn’t hurt while squatting today.

        • Participant
          Vince Collantes on April 27, 2011 at 9:24 am #107594

          Track
          Warm Up
          Dynamic Flex + Drills

          Intensive Tempo
          6x150m w/3 min rest: 20,20,19,19,18,18

          Weight Room
          5×5 Bench @170
          3×7 Machine Row @135
          Abs/core

          Int tempo felt easy, got some booty lock after the lest rep though.

        • Participant
          Vince Collantes on April 28, 2011 at 12:14 pm #107617

          Track
          Warm Up
          Dynamic Flex + Drills

          SE1
          3x200m w/10 min rest: 24.3, 24.5, 24.3

          Weight Room
          5×5 Step Up @175
          3×7 Hip Thrust @165
          Abs/core

          200s felt alright. I need to find a slightly taller box or bench to do step ups on, knee is over 90 degrees when foot is placed on box; I want it to be at parallel.

        • Participant
          Vince Collantes on April 30, 2011 at 11:44 am #107657

          Busy yesterday, no workout.

          Today
          Track
          Warm Up
          Dynamic Flex + Drills

          MaxV + Plyos
          5x30m w/30m build up
          5×5 Hurdle Hops
          3×10 Stiffness Jumps

          Weight Room
          5×3 Back Squat @205
          5×5 Flat Bench w/2×65 DBs
          3×7 Pull Through @130 + 3×7 Neutral Grip Pull Up
          Abs/core

          Ran with a nice tailwind.

        • Participant
          Vince Collantes on May 3, 2011 at 4:04 pm #107765

          Track
          Warm Up
          Dynamic Flex + Drills

          SE1
          3x200m w/10 min rest: 24.3, 24.3, 24.3

          Weight Room
          4×4 Back Squat @205 + 4×4 Box Jump
          5×5 Flat Bench w/2×70 DBs
          3×7 Step Up w/2×50 DBs + 3×7 Dips +25,30,35lbs
          Abs/core at home

          Something came up and I can’t run at my last meet I have scheduled in 2 weeks. Looks like I have to wait until Los Gatos All Comers meets start up again in June to compete. Will finish this week of training, take next week easy, and start training again the week after that.

        • Participant
          Vince Collantes on May 4, 2011 at 11:45 am #107782

          Heres the plan now, will take the rest of this week off and start training again for summer meets next week focusing on both the 100 and 200 this time. I’ll start with a short 3 week GPP with lots of tempo, unload, then progress into SPP with my first meet being on the 23rd of June I believe. Going to be experimenting a lot and trying some different things, hope it produces fast times this summer.

        • Participant
          Vince Collantes on May 10, 2011 at 2:49 pm #107896

          First day of 3 week GPP for summer meets. Aiming to at least PR in the 100 and drop my time in the 200 to sub 23.

          Track
          Warm Up
          Dynamic Flex + Drills

          Acceleration
          4x20m Falling Start
          4x20m Push Up Start
          6x20m 3 Point Start

          Shot Throws
          3xOHB
          3xBLF

          Weight Room
          Hang Clean 3×5 @115
          Pause Back Squat 5×5 @135
          DB Bench 5×5 w/2x60lb DBs
          Step Up 3×7 w/2x30lb DBs + Neutral Grip Pull Up 3×7
          Abs/core at home

          Was supposed to use my make shift tire sled today, but couldn’t didn’t have time to buy one more missing piece for my tire sled; a rope or strap. Accels were done alternating both left and right foot starts. Left wrist still hurts when lowering the weight when I clean since I can’t drop the weight. Will be doing pause back squats for all of GPP and most likely a couple weeks of SPP, starting with low weight and building up.

        • Participant
          Vince Collantes on May 11, 2011 at 12:06 pm #107908

          Track
          Warm Up
          Dynamic Flex + Drills

          Intensive Tempo (Trainers)
          5x300m w/3′ rest: 49,51,49,50,50

          General Strength
          Burpees 3×30″ w/1′ rest

          Abs/core at home

          Goal time for 300s was 50. Went out too hard on the first 300 and had to slow down last 30m to hit 49. Intensive tempo sucks.

        • Participant
          Vince Collantes on May 12, 2011 at 3:13 pm #107947

          Park
          Warm Up
          Dynamic Flex + Drills

          Acceleration (Trainers on concrete)
          4x30m w/Tire Sled
          4x30m Crouched Start

          Plyos + Multi Throws
          3×5 Broad Jump
          10xBLF w/12lb MB

          Weight Room
          Hang Clean 3×5 @115
          Pause Back Squat 5×5 @140
          Incline Bench 5×5 w/2x55lb DBs
          RDL 3×7 w/2x50lb DBs + Machine Row 3×7 @110
          Abs/core

          There was a track meet at MP today, so went to a near by park. Tire sled feels alright, but I think hills would be more beneficial than a makeshift sled. Will just stick with the sled for the rest of GPP to experiment with different training methods.

        • Participant
          Vince Collantes on May 13, 2011 at 1:14 pm #107963

          Track
          Warm Up
          Dynamic Flex + Drills

          Intensive Tempo (Trainers)
          7x200m w/2′ rest: 31,30,30,30,30,30,29

          General Strength
          Burpees 3×30″ w/1′ rest

          Abs/core at home

          Rushed the workout so I could watch the Sharks game. Will have to do tomorrow’s workout earlier in the morning instead of the afternoon, hope I’m recovered enough by then.

        • Participant
          Vince Collantes on May 14, 2011 at 7:02 am #107981

          Hill
          Warm Up
          Dynamic Flex + Drills

          Acceleration (Trainers up hill)
          5x10m
          4x20m
          3x30m

          Plyos
          3×5 Power Skips

          Multi Throws w/12lb MB
          5xOHB
          5xSquat Throw

          Weight Room
          Hang Clean 3×5 @115
          Pause Back Squat 5×5 @145
          Flat Bench 5×5 w/2x65lb DBs
          Reverse Lunge 3×12 w/2x30lb DBs + Dips 3×12
          Abs/core at home

          Will be doing hill sprints instead of sled runs lol.

        • Participant
          Vince Collantes on May 17, 2011 at 11:16 am #108078

          Hills
          Warm Up
          Dynamic Flex + Drills

          Acceleration (Trainers up hill)
          5x10m
          4x20m
          3x30m

          Plyos
          3×5 Broad Jump

          Weight Room
          Hang Clean 3×5 @125
          Pause Back Squat 5×5 @150
          Incline Bench 5×5 w/2x60lb DBs
          Neutral Grip Pull Up 3×7 + RDL 3×10 @135
          Abs/core

          Running portion felt great, however time was going by really slow in the weight room and it seemed like forever in there.

        • Participant
          Vince Collantes on May 18, 2011 at 9:31 am #108109

          Track
          Warm Up
          Dynamic Flex + Drills

          Intensive Tempo (Trainers)
          5x300m w/3′ rest: 48,49,49,50,47

          General Strength
          Burpees 4×30″ w/1′ rest

          Abs/core at home

          IT sucked as usual. Had to run from lane 2 to lane 1 on the last rep because a middle school kid was setting up blocks at the 100m start, probably messed up my time on the last 300. Quads, hamstrings, and glutes were on fire after.

        • Participant
          Vince Collantes on May 19, 2011 at 10:54 am #108152

          Hills
          Warm Up
          Dynamic Flex + Drills

          Acceleration (Trainers up hill)
          5x10m
          4x20m
          3x30m

          Plyos + Multi Throws w/12lb MB
          3×5 Power Skips
          5xBLF
          5xOHB

          Weight Room
          Hang Clean 3×5 @125
          Pause Back Squat 5×5 @155
          Military Press 5×5 w/2x40lb DBs
          Pull Through 3×10 @100 + Dips 3×10
          Abs/core at home

          Got through the workout without any problems except my right bicep kind of hurts.

        • Participant
          Vince Collantes on May 20, 2011 at 10:57 am #108177

          Track
          Warm Up
          Dynamic Flex + Drills

          Intensive Tempo (Trainers)
          7x200m w/2′ rest: 28,30,30,30,30,29,dead

          General Strength
          Burpees 4×30″ w/1′ rest

          Abs/core at home

          Was up studying all last night and had 2 finals today. Ran into a huge headwind first rep but still pushed it and ended up running a 28, which equates to going out way too hard on the first rep again. Switched things up and walked a fast 200m for rest to get to the 200m start so I didn’t run into a headwind. Was dying rest of the workout, so I took the 7th rep out and pushed it a little harder on the 6th rep. Unload week is not until the 30th, thats a long way from now.

        • Participant
          Vince Collantes on May 22, 2011 at 10:57 am #108212

          Busy yesterday

          Hills
          Warm Up
          Dynamic Flex + Drills

          Acceleration (Trainers up hill)
          5x10m
          4x20m
          3x30m

          Plyos + Multi Throws w/12lb MB
          5×5 Tuck Jumps
          10xSquat Throw

          Abs/core at home

          No time for weight room today. I feel like these hill sprints are really helping with my acceleration. Will see how this translate to a 30m start when I test (that is if I am able to buy a timing system).

        • Participant
          Vince Collantes on May 24, 2011 at 1:08 pm #108241

          Hills
          Warm Up
          Dynamic Flex + Drills

          Acceleration (Trainers up hill)
          5x10m
          4x20m
          3x30m

          Plyos + Multi Throws w/12lb MB
          3×5 Broad Jump
          5xBLF
          5xOHB

          Weight Room
          Hang Clean 3×5 @135
          Pause Back Squat 5×5 @160
          Step Up 3×6+6 + 3×12 RDL w/2x35lb DBs for both

          Plank – Side Plank – Side Plank – Superman 3×30″ continuous w/2′ rest
          V-Ups 5×10

          Accels felt alright, really trying to push with power the first couple steps but I always feel like I’m just spinning my wheels so to speak and running out of the 3 point start. I’m putting more emphasis on core stuff, something I’ve been needing to improve on. Planks/supermans were done 30 seconds one after the other. Side planks on my left side feel so much weaker than my right side.

        • Participant
          Vince Collantes on May 25, 2011 at 11:22 am #108265

          Track
          Warm Up
          Dynamic Flex + Drills

          Intensive Tempo (Trainers)
          5x300m w/3′ rest: 51,51,51,50,48

          Weight Room
          DB Flat Bench 5×5 w/2x65lb DBs
          Inverted Row 3×10 + Dips 3×10
          Lateral Raises 3×10 w/2x15lb DBs

          3x w/SB(Knee Tuck x10 + Roll Out x10 + Pike x5 + Crunch x10 + Reverse Hyper x10)
          Pallof Press 3×10 each side @50

          Intensive tempo sucked because of some crazy wind. Times sucked, but then I realized I wasn’t starting at the 300m mark until the last rep.

        • Participant
          Vince Collantes on May 26, 2011 at 12:07 pm #108284

          Hills
          Warm Up
          Dynamic Flex + Drills

          Acceleration (Trainers up hill)
          5x10m
          4x20m
          3x30m

          Plyos + Multi Throws w/12lb MB
          3×5 Power Skips
          5xBLF
          5xOHB

          Weight Room
          Hang Clean 3×5 @135
          Pause Back Squat 5×5 @165
          Bulgarian Split Squat 4×6+6 w/2x30lb DBs

          Hanging Knee Raises (front, side, side) 3×10
          Decline Sit-Up 3×10

          Lower back started to feel a little odd during 4th rep of back squats, so I shut it down.

        • Participant
          Vince Collantes on May 29, 2011 at 8:55 am #108304

          Been busy since I got out of school.

          Thursday 5/26
          2.5 mile bike ride to YMCA

          Weight Room
          Flat Bench Press 5×5 w/2x65lb DBs + 5×5 Clap Push Ups
          Neutral Grip Pull Up 4×7

          2.5 mile bike ride home

          Friday 5/27
          GS + Planks & Supermans

          Today 5/28
          Hills
          Warm Up
          Dynamic Flex + Drills

          Acceleration (Trainers up hill)
          5x10m
          4x20m
          3x30m

          Plyos + Multi Throws w/12lb MB
          3×5 Tuck Jumps
          5xBLF
          5xOHB

          Weight Room
          Hang Clean 3×5 @135
          Pause Back Squat 5×5 @165
          Barbell Good Morning 3×10 @65

          5x(Crunch x10 + Leg Raises x10 + V-Ups x10)

          Lower back started acting up a little bit, only got 3 sets for back squats again. Going to stretch lower back more often. I just finished 3 weeks of GPP, going to unload next week and test 150, 300, BLF, OHB, SLJ, STJ. Not going to max on weights, never felt comfortable doing that. Wish I was able to buy a timing system so I could time 30m starts and 30m flys, will have to wait till around late July or August to get one.

        • Participant
          Vince Collantes on May 31, 2011 at 7:23 am #108360

          Unloading/testing week!

          Track
          Warm Up
          Dynamic Flex + Drills

          300m: 38.06 PR
          SLJ: 2.59 meters

          Weight Room
          Hang Clean 3×3 @135
          Back Squat 3×7 @155

          Reverse Hyper 3×12
          2x(Hanging Knee Raises 1 x20 + Hanging Knee Raises 2 x20 + Hanging Leg Raises x20) on chair

          What was supposed to be a rest day yesterday turned into a full contact 3×3 minute sparring match at my friends house. Woke up a little sore and tired. My crappy 300 time dropped 2 seconds to 38.06, which is still bad but I’m happy still. SLJ was done in trainers and was crappy, there was sand on the runway and I kept slipping every time I pushed off the track. I have a lot of room for improvement for both the 300 and SLJ. At least I have some numbers to look at and try to improve now. Wednesday I’m doing STJ and OHB and Friday is 150 and BLF.

          EDIT: Just realized I did the SLJ wrong, lol. Should’ve went all the way to the edge of the runway instead of jumping from the middle.

        • Participant
          Vince Collantes on June 1, 2011 at 4:03 am #108382

          Track
          Warm Up
          Dynamic Flex + Drills

          Tempo (Trainers)
          2x5x100m w/30″/1′ rest @16-17

          Weight Room
          Flat Bench 3×7 w/2x50lb DBs
          Inverted Row 2×12 + Dips 2×12

          Plank – Side Plank – Side Plank – Superman 3×30″ continuous w/2′ rest
          Crunches 5×10 w/feet anchored

          Have to do workouts at 9 in the morning now since I’m working in the afternoon, hopefully the change in workout time doesn’t screw with me much.

        • Participant
          Vince Collantes on June 2, 2011 at 9:47 am #108417

          YMCA
          Warm Up
          Dynamic Flex + Drills

          SLJ: 2.70m
          STJ: 7.50m

          Acceleration
          5x30m

          Weight Room
          Hang Clean 3×3 @135
          Step Up + Reverse Lunge 5×5 w/2x40lb DBs
          Barbell Good Morning 2×12 @65

          5x(Crunch x10 + Leg Raises x10 + V-Ups x10)
          5×1′ Supermans w/1′ rest

          Rain prevented me from getting on the track, had to go indoors. Tested STJ and SLJ again since I couldn’t do shot throws. There’s a lot of room for improvement for both those jumps, just need to put the work in.

        • Participant
          Vince Collantes on June 4, 2011 at 6:46 am #108455

          Track
          Warm Up
          Dynamic Flex + Drills

          150: 17.51
          BLF: 13.54m
          OHB: 12.70m

          Weight Room
          Hang Clean 3×5 @115
          Back Squat 3×10 @135
          Incline Bench 3×10 w/2x50lb DBs
          RDL 3×12 @115 + Neutral Grip Pull Up 3×7

          Plank – Side Plank – Side Plank – Superman 3×30″ continuous w/2′ rest
          3x(Reverse Hyper x12 + Chair Knee Raises x12)

          Ran 150 into a headwind and used a 12lb shot for throws. I have a lot of things to improve on, at least I have numbers to look at now except for 30m. I really need to up my strength, it’s holding me back right now.

        • Participant
          Vince Collantes on June 7, 2011 at 3:58 pm #108506

          Track
          Warm Up
          Dynamic Flex + Drills

          Block Starts
          3x10m
          3x20m
          3x30m

          Plyos + Multi Throws
          3×5 Hurdle Hop w/pause @36″
          5xBLF
          5xSquat Throw

          3 hour break

          Weight Room
          Hang Clean 3×3 @135
          Back Squat 3×10 @155
          Flat Bench 3×10 w/2x55lb DBs
          Good Mornings 3×12 @95

          Plank + Superman: 1′ on 1′ off/45″ on 45″ off/30″ on 30″ off/15″ on 15″ off
          V-Ups 5×10

          Low volume for block starts, just dusting off the cobwebs nothing too fancy. Going high volume and low weight for squats to make sure my lower back doesn’t start hurting again. Really focused on sitting back, which usually causes my lower back to hurt, but luckily it hasn’t been hurting.

        • Participant
          Vince Collantes on June 8, 2011 at 1:31 pm #108524

          Track
          Warm Up
          Dynamic Flex + Drills

          Intensive Tempo (Trainers)
          5x200m w/5 min rest: 28, 27.9, 28, 27.8, 27.5, 27.3

          Abs 300 reps w/12lb MB
          Crunches w/feet anchored 4×25

          Tempo felt good, I’m sure I could’ve been under 28 for all the reps if I pushed it harder.

        • Participant
          Vince Collantes on June 9, 2011 at 7:32 am #108533

          Track
          Warm Up
          Dynamic Flex + Drills

          MaxV
          5x30m fly w/30m run in

          Plyos + Multi Throws
          3×5 Hurdle Hops
          3×10 Stiffness Jumps
          3x(BLF + OHB + Squat Throw)

          Weight Room
          Squat Jump 3×5 @95
          Step Up 3×10 @135
          Reverse Lunge 3×10 w/x30lb DBs
          Pull Up 3×6 + Dips 3×12

          Plank – Side Plank – Side Plank – Superman 3×30″ continuous w/2′ rest

          Good workout.

        • Participant
          Vince Collantes on June 13, 2011 at 9:00 am #108607

          Busy Thursday and Friday.

          Saturday
          Track
          Warm Up
          Dynamic Flex + Drills

          Speed Endurance
          3x(120,100,80) w/3’/9′ rest
          1st set: 13.78, 11.8, stopped workout

          Weight Room
          Hang Clean 2×5 @135
          Back Squat 1×10 @145, 1×10 @155, 1×10 @165
          Incline Bench 2×10 w/2x50lb DBs
          Pull Ups 1×10

          Right hamstring felt super sore after 100, so shut it down. Was feeling really good too.

          Today
          Warm Up
          Dynamic Flex + Drills

          Intensive Tempo (Trainers) w/5′ rest
          2×250: 37, 36
          3×150: 19, 19, 19

          5x(Crunch x12 + Leg Raises x12 + V-Ups x12)

          No pain in hamstring today, got through the workout with little problems other than my shoelace getting untied during the first rep of 250s.

        • Participant
          Vince Collantes on June 16, 2011 at 5:01 pm #108653

          Monday
          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          6x30m

          Plyos
          3×5 SLJ

          Weight Room
          Hang Clean 3×5 @135
          Back Squat 1×12 @135 1×10 @160 1×8 @185
          Good Mornings 3×12 @95 + Hanging Knee Raises 3×20

          Used only the front/left block for starts, got some great full extension out of the blocks.

          Tuesday
          Busy all day
          Hip Mobility + 3×1′ Planks

          Wednesday
          Track
          Warm Up
          Dynamic Flex + Drills

          MaxV
          5x30m fly w/30m run in

          Plyos
          3×10 Stiffness Jumps

          Weight Room
          Jump Squat 3×5 @80
          Step Up 1×12 @135 1×10 @145 1×8 @155
          Reverse Lunge 3×10 w/2x40lb DBs
          Flat Bench 3×10 w/2x55lb DBs
          Inverted Row 3×12

          5x(Crunch x10 + Leg Raises x10 + V-Ups x10)

          Flys felt great. Will be running at Los Gatos next Thursday.

        • Participant
          Vince Collantes on June 17, 2011 at 5:50 am #108656

          Track
          Warm Up
          Dynamic Flex + Drills

          Extensive Tempo
          2x5x100m w/30″ rest

          Hip Mobility + Planks + Supermans later tonight

        • Participant
          Vince Collantes on June 21, 2011 at 4:39 pm #108703

          Was at a Kid Cudi concert yesterday, so no workout.

          Today
          Track
          Warm Up
          Dynamic Flex + Drills

          Speed Endurance
          2x(120,100,80) w/3′ rep/12′ set

          1st set: 14.10, 11.37?!, 9.70

          2nd set: 13.70, 11.99, dead

          3×1′ Plank + 3×1′ Superman
          4×25 Crunches w/feet anchored

          Wasn’t able to get to the weight room today. Started about 5ish meters behind the 120m line by accident on the first 120. I have no idea how I ran 11.37 for the first 100. Could’t get my hips up on the 80 because of my Powercat 2s. I felt like I was about to fall forward after 40m and I couldn’t get my balance. Something doesn’t feel right when I wear them, so I’ll be using my old Maxcats from now on. Felt really drained and tired after the 2nd 100, so I shut it down.

        • Participant
          Vince Collantes on June 22, 2011 at 4:03 pm #108726

          Weight room only today.

          Weight Room
          Back Squat 3×10 @135,155,175
          Flat Bench 2×10 w/2x65lb DBs
          RDL 3×12 w/2x45lb DBs + Inverted Row 3×12

          Pallof Press 3×10 each side @50
          Reverse Hyper 2×25

          Lower back hurt a little during the last set of back squats. Competing on Thursday at an All Comers meet, will run the 100, 60, and 200.

        • Participant
          Vince Collantes on June 24, 2011 at 2:58 pm #108756

          All Comers Meet @Los Gatos

          100: 11.51
          60: 7.20 PR
          200: 23.81
          400: 55 split

          Treated today as one really crazy speed endurance workout. Couldn’t open up my stride in the 100, a better warm up and running in the open heat instead of being put in the masters heat could’ve helped. Felt really great in the 60, the 100 loosened me up and I ran a PR. 200 was right after the 60, and I pretty much jogged the run. My old high school needed an extra leg on the 4×4, so I volunteered. Overall a great day, still aiming for low to sub 11. Running again next Thursday and taking tomorrow off and starting up Saturday.

        • Participant
          Vince Collantes on June 26, 2011 at 5:49 am #108781

          Left hamstring cramped up during some block starts today. Did a lot of stretching yesterday, most likely contributed to the cramp. Will RICE and take a couple days off. I’m considering shutting down for the rest of the summer season, work and other things are making it difficult to train as it is. Will see how things go from here.

        • Participant
          Vince Collantes on June 27, 2011 at 10:12 am #108790

          I meant to write strain yesterday instead of cramp, but it really turns it I did have a slight cramp only. Woke up today with no pain or anything feeling like a strain or pull. Looks like my summer season will continue, just have to deal with other issues and continue to make time to train.

          YMCA
          Warm Up
          Dynamic Flex + Drills

          Bike Tempo
          10×30″ on/30″ off

          Weight Room
          Flat Bench 5×5 w/2x60lb DBs
          Pull Ups 3×7
          Shoulder Complex 2×12 w/2x15lb DBs

          V-Ups 5×10

          Took it really easy today, feeling good though.

        • Participant
          Vince Collantes on June 28, 2011 at 7:47 pm #108816

          Track
          Warm Up
          Dynamic Flex + Drills

          Blocks
          3x30m
          2x40m
          2x50m

          Weight Room
          Hang Clean 5×3 @135 + 5×3 Vertical Jump
          Back Squat 5×5 @185
          RDL 3×10 w/2x45lb DBs

          Planks 1×2″, 2×1″
          Supermans 3×1″

          Nothing hurt during blocks. Was supposed to run only one 50m with my friend, but he messed up the start the first time so we went at it again for a second time.

        • Participant
          Vince Collantes on July 1, 2011 at 4:34 pm #108882

          Was super busy the past 2 days, so no training.

          Ran at an All Comers today for a good workout.

          100: 11.77
          60: 7.34

          Warmed up well and was ready for the 100, but the hurdles ran about 30 minutes longer than they normally do. Kept trying to stay warm throughout the hurdles and by the time the 100 finally started I was exhausted. By the time the 60 started I felt much better and had a decent showing there. Finished off the runs with 3×5 hurdle hops and a contrast shower when I got home.

        • Participant
          Vince Collantes on July 4, 2011 at 3:46 pm #108966

          Track
          Warm Up
          Dynamic Flex + Drills

          Short Speed Endurance
          6x60m w/5′ rest

          Weight Room
          Power Clean 3×3 @135, 155, 175 + Box Jump 3×3
          Back Squat 5×5 @185
          Reverse Hyper 3×10 + Hanging Knee Raises 3×10

          Feels great to be training without distractions/other things to worry about, hopefully can keep this up. Power cleans felt odd.

        • Participant
          Vince Collantes on July 6, 2011 at 7:05 am #108989

          Track
          Warm Up
          Dynamic Flex + Drills

          Speed Endurance
          3×120 w/12′ rest: 14.0, missed time for second rep, 14.0

          Weight Room
          Jump Squat 3×5 w/2x25lb DBs
          Step Ups 5×5 @165
          Flat Bench 5×5 w/2x65lb DBs
          Inverted Row 3×10 + RDL 3×10 w/2x50lb DBs

          5x(Plank 1′ + Superman 1′) w/3′ rest

          Should’ve done blocks on Sunday instead of SSE, felt a little bit tired doing the 120s. Ran these into a slightly strong headwind, want to get these under 13.5

        • Participant
          Vince Collantes on July 7, 2011 at 5:18 am #109002

          Track
          Warm Up
          Dynamic Flex + Drills

          Intensive Tempo
          8×200 w/2′ rest: 33, 33, 32, 32, 31, 31, 30, 30

          5x(Crunch x10 + Leg Raises x10 + V-Ups x10)

          I forgot how much tempo sucks, went easy at first and picked it up on the last 2 reps.

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