[william@darmohray.com]

william@darmohray.com on January 16, 2013 at 5:05 pm #18668

There seems to be a good amount of benefits to writing down my experiences with training somewhere in order to keep good records and create good plans from them.

This individual topic will cover the 5 Weeks prior to Junior Year High-School track season as well as training going up to my Senior Year season. This will encompass most of summer and everyday leading up to late February in 2014.

Things you should know:

1. I am not a purist. Some of the techniques I implement may be driven by my own training experience and what I think works for my body. This may come off to you as bro-science or anecdotal. That being said…

2. I have my own philosophy. I don’t subscribe to any one set of rules or philosophy from any one coach. I take what I understand and find conducive with other methods and implement them fittingly. I’m always open to other methods and how they can fit into my program.

3. I NEVER leave a stone unturned. To me it seems as though modern sprinters focus solely on their strengths and what “worked” and apply the rules of diminishing returns to whatever method they seem worked. Some coaches may say that the hip flexion in turnover is key to sprinting; some day its the punch applied to the ground. Instead of subscribing to one idea I will focus on both equally. Having said that…

4. I train in ALL areas. I don’t forgo strength training to focus on plyometrics or vice versa. I will vary the usage of each training variable depending on what needs improvement but no part of the overall training plan will be left behind.

5. I have an open mind. Though my methods may come off as stubborn, I am always open to new ideas and education is the key to my success. I believe with enough conclusive evidence I will mold my philosophy to shape what I have tried and have found with certainty works for myself.

Now that you know a little bit about how I approach my training, here is a basic overview of the kind of work I do. Here are my thoughts on each topic.

Strength Training: One cannot expect to see significant gains from solely working in one area of strength training. Throughout the training year I train max strength, explosive strength (olympic lifts) and other training methods such as using Barbell Resistance Bands to improve power production through the range of motion (ROM) of the movement. Through my structure of periodization, I create a basis of maximum strength and as the season progresses begin to implement more elastic focused lifts as well as explosive lifts. Eventually getting closer to season in which the movements serve a purpose to overload a very specific portion of the ROM in order to create formidable focused strength in certain parts of the sprint technique model. Gains in strength can be made very fast (especially at my age) and a lot of focus goes into this factor.

Sprint Training: The Focus of sprint training to me is first to cement the technical model of sprinting into the athlete. The conventional periodization model calls for technical focus early in the training season staying at low intensity, high volume for every type of training. I don’t believe that it is possible to improve drastically by not implementing max velocity sprinting throughout the year as the model is best expressed this way and also keeps the muscles tuned and used to the movements of such sprinting. Therefore I periodize most of my training variables in the Conjugated Sequencing model. Each week serving a different purpose as well as allowing for micro-progression and constant stimulation throughout the training periods. These weeks are sequenced within a four week block. Each week corresponding to one in the next training block will see small increases in volume, intensity and exercise. This model serves to create a constantly improving sprint athlete. Though the week to week improvements aren’t drastic, the model allows for an overall improvement in all areas of sprint training which just cannot be addressed in the conventional model in which some areas may be forgone in the sake of time and accumulated fatigue.

Plyometric Training: Plyometrics is a very important supplement to sound strength training and sprint training. Plyometrics is proven to help sprint performance and obviously so. My implementation of plyometrics is as its own workout working on movements that can mimic certain components of the mechanical sprint model and bring an extra push to it. In my mind I envision a strong muscle as a it would be represented as a simple clay shape. The clay muscle has its shape and its strength but this strength is very one-dimensional and has not completely been turned into functional strength. I see plyometrics and specialized sprint drills as carving carve striations into that muscle making it a functional, tapered and more athletic muscle, fit for sprinting. This is how I see plyometrics, simply a way to convert maximum strength into something more applicable to sprinting and add a little extra to the bottom line.

Theses are purely the basics and the rest will be discussed further on.

Now for the part that may shock you: My bio, my times and my goals
I will lay it out simply and let you digest it.

Male (16)
Height: 5’9″
Weight: 155
Bodyfat: 15%

(2010, 2011, 2012)
100m: 13.56 – 12.40 – 11.75
200m: 28.68 – 25.87 – 24.33

Junior Year Goals (2013)
100m:
200m:

Senior Year Goals (2014 – Summer)
100m: 10.5
200m:

Lets make it happen.

-Will

[william@darmohray.com]

william@darmohray.com on January 19, 2013 at 3:31 pm #119015

8-Weeks Out to First Dual Meet

This week has probably been the most unproductive one since my start in training back in September. Having quit my job on Wednesday and having to deal with that has taken away two workouts that I’ll most likely try to make up this weekend. I quit the job knowing that I was going to get serious about track and couldn’t be missing workouts every Wednesday and spending 4-6 unproductive hours making money I don’t need.

That being said the outlook for the next few weeks is being cemented. Semester finals are in a week but shouldn’t interfere with training.

With 8-Weeks out to our first meet and first chance to run the 100m, things are getting serious. I need to begin to implement more intense and specific training methods in order to begin to transition to training more appropriate for prepping to run the 100 and 200.

Implementation list:
– Sled Work (Start and Accel specific strength is lacking)
– Barbell Resistance Band Training (R-Bands on my heavy lifts will help convert the movement to be more power producing)
– Increased plyometric work
– Video analysis of start and max vel mechanics

Recovery list:
– Optimize nutrition and supplementation for recovery
– Ice Baths
– Consistent static stretching
– Increase core work

[william@darmohray.com]

william@darmohray.com on January 19, 2013 at 3:49 pm #119016

Going from 15% to 8% Bodyfat

A part of my huge list of areas in which I can improve, bodyfat has been one that I’ve lingered over for quite a while.

The big question is: How much does bodyfat actually make a difference for people who struggle with it like me?

The way I have found to answer is: quite a great deal. At my bodyweight 15% bodyfat is a significant number and bringing it down to around 8% would rid myself of more than 10 lbs of fat.

Here’s the caveat: Losing fat without being careful can mean losing STRENGTH. The diet must be carefully crafted in order to make sure that strength is not lost and that each workout is properly fueled so that the athlete can take advantage of each workout and not lose any strength over the long term.

What 8% can mean for me: Being a mesomorph is endomorphic tendencies I find that a great deal of my bodyfat finds itself around my glutes and lower body. I find that because of it my ROM during sprinting is slightly hindered and I feel as though the size in my legs is weighing my legs down. Having a leaned out body or even just the feeling of being lean will help me feel more athletic in my movements.

Protocol: For the most part Cyclical Ketogenic Intermittent Fasting. High carb on demanding days, lost carb high fat on less demanding days. The total amount of calories also cycles and over the entire week there is a significant caloric deficit. I have already been losing roughly 2 pounds a week so far and beginning to stay consistent in the diet. I will record bodyfat percentages and do a full report in 4 weeks.

[william@darmohray.com]

william@darmohray.com on January 20, 2013 at 6:57 am #119021

Saturday, January 19, 2013 (8-Weeks Out)

Grabbed a solid 8 hours of sleep and will most likely find myself grabbing an extra 2 hours throughout the day. Today’s training will be very minimal and I’ll probably do some basic upper body, core and flexibility work followed by roughly 20 minutes of swimming and pool work.

Diet: Taking advantage of the 3 day weekend will allow me to get all the necessary studying done and have more time to correctly prepared my meals and diet plan for the coming week.

Training: Monday starts the first week in the 4-Week Block Cycle, the Concentrated Load week and is characterized by high volume in the weight room and on the track.

Monday- Nervous System Training
100-200: Speed- ASSE (180m Total) 3x60m INS-OUTS (20-10h-20-10h)
5′ (95-100%)
Accel- Sled Work (90m Total) 3x30m Sled
3′ (95-100%) Form focus

The workout is five 60m In & Outs: a 20m accel zone, 10m “hit” zone in which max velocity mechanics are expressed, 20m glide zone followed by another 10m hit zone. The first 10m hit zone will be timed using the freelap system. 5 Minutes rest after each repetition. Sled is done with 30% of bodyweight. 3 Minutes rest after each repetition. End the workout with the typical cooldown and stretching.

[Matt Norquist]

Matt Norquist on January 20, 2013 at 9:06 am #119024

Keep posting man. I think ambitious goals are great, just don’t get hung up on the goals and forget about the journey. 11.7 to 10.6 – while that has probably been done at some point, is not a likely scenario. Though I hope like hell you do that or something like it.

You appear to have a rationally considered set of goals, a thoughtful training plan, and some apparent level of discipline to keep up with training posts.

A couple thoughts:

1. Goals vs. day to day: In my (admittedly less than successful) personal career, I have had the chance to train alongside and advise quite a few world-class athletes, and a couple Olympic medalists. One of the things I saw in all of them vs. in myself was the ability to get focused on the day to day vs. the big goal. One of the Olympic medalists I worked with never spent much time on long term goals, besides – be a gold medalist some day. All he did was get 100% into today’s session. Executing exactly as coach said, doing the exact sets and reps planned on weights, going easy when told to go easy, etc.

2. Bodyfat: Nice to hear someone being honest. Seems like everyone’s single digit bf on the internet 🙂 Your diet plan sounds solid. One thing you might be able to do at your age is hit a little higher volume at the end of weight sessions, which could spark metabolism a bit. Can’t imagine extra fat in the legs impedes ROM. Your training outline also makes me think you may be under-doing the tempo work. That’s a big opp to enhance body comp through using tempo smartly. I like hitting a few sub-max 50-80m runs in warm-up and cool-down on speed days to get a little extra volume there, too. Also helps groove technical elements.

3. Do some other events – Mixes up the stimuli, and you may find you have some natural ability in LJ or 400, or 300h, etc. In my experience, unless a HS athlete possesses astonishing speed, they will have much more success focusing on a longer event, or a more technical one. IE – at 11.7 as a sophomore, you could get pretty damn fast, even without massive improvements. Let’s say you don’t hit your goals, and you only get down to 11.0 100m as a senior. 11.0 speed is fast enough to run the 300hh in 37.0 – which would get you that college scholarship you’re looking for. Or, let’s say you somehow get to 10.00. Which would be awesome. Running the 300h wouldn’t hurt your 100m ability, and if you somehow became the fastest HSer ever, and were able to hurdle, you’d probably annihilate the National record and you could go pro in either event.

Good luck. Keep posting.

[william@darmohray.com]

william@darmohray.com on January 21, 2013 at 7:11 am #119029

Thanks a lot for the feedback Matt.

1. I’m definitely guilty of sometimes going through my training seeing it only as a matter of time before I reach my goals. Sometimes a shift in mentality definitely makes a huge difference and I will begin to focus on my day to day efforts. Thanks for bringing that to light.

2. My warm up and cool down calls for 800m each and my weight room warm up is also extensive. I’m in the weight room 3 days a week and on the track 5 days a week so in terms of volume I feel as though I’m doing plenty, especially in order to create a caloric deficit. Most of my fat loss stagnation comes from inconsistency; I’ve been good at staying consistent recently though. I also doubt that the extra fat impedes ROM and that this “heavy-leg” feeling is most likely completely psychological and exacerbated by muscular tightness in the glutes. I run tempo workouts on Tuesday and Thursday as well as on the football field with the high-school team doing extra technique and tempo work before my own sessions.

3. I haven’t though much about the hurdles! I also run the 200, and 4×100 and have tried the LJ but the jump events haven’t been so good with me. I have thought so little about other events I haven’t much idea as to how I would approach them as somebody who has studied sprinting almost exclusively. I’ll have a discussion with my hurdle coach when season starts around and see if that works out better for me than the LJ has.

Thanks again for the feedback.

[william@darmohray.com]

william@darmohray.com on January 21, 2013 at 7:16 am #119030

Revamping the Diet

I recently decided to restructure my workouts in order to save time in the morning, get more sleep per night regularly and focus more on each one of my workouts. Instead of doing lower and upper body in one session on Monday, Wednesday and Friday, I’m splitting the morning workouts in half doing lower body and upper body workouts on alternating days. This comes with worthwhile benefits that come with two simple caveats. It increases gym commute time in the morning and requires me to revamp my diet.

The diet needs to change because I can’t be on low-carb on lifting days especially if I’m trying to put additional muscle onto my frame.

Instead of cycling carbs I’ve decided to go with the Carb-Backloading model. In short I’m still in a caloric deficit on a day to day and weekly basis. It involves going ketogenic the majority of the day and then carb-“backloading” after a workout when insulin levels have dropped. This will be after my p.m track workout. Carb-Backloading consists of taking in all your day’s carbs after the workout in the evenings. Unfortunately this requires a week of a carb-free diet in order to go ketogenic. I won’t bore you with more details but here are the daily macro details.

[Carbs, Protein, Fat]
M, T, W, T, F, S 2250 Calories [200, 160, 90]
Sunday 1650 Calories [30, 180, 90]

The carb-free week will most likely resemble Sunday’s diet with slightly more fat.

[william@darmohray.com]

william@darmohray.com on January 22, 2013 at 5:30 pm #119033

Monday, January 21, 2013 (8-Weeks Out)

Didn’t have time to hit the track today meaning I’ll most likely tack on a tempo workout on Saturday.
Hit my weight workout at around 7:00pm and felt pretty good. I can tell I’ve lost some strength after my trip to Japan two weeks ago. There’s some odd tightness in my left glute so I’ll be sure to stretch and foam roll it out. The session was focused on heavy cleans and squat.

5 Minute Warm-up and Cool-Down on Treadmill
Power Cleans 4×2 (135, 155, 175, 185)
(Knee)Clean Pulls 2×2 (185, 175)
Squat 4×5 (225, 275, 275, 245) — Didn’t feel great with tight glute
Box Jump 3×3

Tomorrow I hit up back and bi’s for fun and join my high school track team on some easy tempo work. After that:

100-200: Intensive Tempo- (850m Total) 250, 3×200
200-400: Intensive Tempo- (1200m Total) 2×350, 2×250
3’/5′ (80-89%)

Training partner Brandon will be doing the 200-400 workout. Starting ketogenic diet tomorrow so most of my work will be done on little to no carbs. Hopefully performance will not deteriorate too much after only 6 days.

Let’s take each day at a time and conquer each one. Let’s goooo!

[william@darmohray.com]

william@darmohray.com on January 23, 2013 at 3:26 pm #119039

Tuesday, January 22, 2013 (8-Weeks Out)

Today’s workouts didn’t go as planned! I should have hit the track before track practice instead of heading over to the gym before. I was pretty gassed after practice and my calf had already started cramping. I would have been more likely to have hit my second workout if I had been properly hydrated. Lesson learned! I will make up this workout on Saturday doing the 250m and 200m runs.

Other than that the tightness in my glutes has improved and I have noticed increased flexibility in my quads as I am now able to touch my heel to my butt more easily when stretching standing up. I must remember not to neglect stretching my glutes and hamstrings though.

The diet is going well except a banana I had to eat for a lab in my anatomy class…. didn’t think that would have been a situation but I was able to cut 30g of carbs elsewhere in my daily intake.

I hit the weight room tomorrow morning at around 6am focusing on the posterior chain doing deadlifts and such (If time permits I will also do some plyometrics):

Clean Deadlift 4×3
Power Cleans 4×2 (floor)
Push Press 4×3

Plyometrics:

Standing Broad Jump 3x 8 Depth Jumps 2x 8
Alt. Leg Bound 3x 8 Med Ball Throw w/ Russian T 3x 8
Double-Leg Hop 3x 8 Dumbbell Arm Swings 2x 8
Pike Jump 2x 8

The work on the track tomorrow will require some sled work which I am excited to be able to finally use:

Acceleration Focus (250m Total)
30m 3 Pt. Start, 40m 3 Pt. Start, 2x30m Sled, 3x40m Pushup-Start
(1′, 3′, 2′, 2′, 3′)

[william@darmohray.com]

william@darmohray.com on January 24, 2013 at 3:35 pm #119047

Quick update

Got called into work last minute and couldn’t even do part of my workout.
Apparently the person subbing for my last shifts conveniently called in sick.
I’ll make do with what I have and train into the weekend.

Need to catch up on homework and not much to report.

[william@darmohray.com]

william@darmohray.com on January 26, 2013 at 6:17 pm #119058

Friday, January 25, 2013 (7 Weeks 5 Days Out)
Training Back on Track

Glad I finally got a solid day of training in! Getting closer to finals its been really hectic staying up late trying to get homework done and all that.

Will be making up the missed workouts this weekend luckily.

Finally got the sled working and its doing beautifully. Today’s work:
100-200: Acceleration Focus- (Total 210m) 3×30 Sled Drags, 3×40 3 Pt. Starts
2′, 4′

Felt really good and the sled is definitely helping me stay low and I can tell it’ll help me with strength coming out of the blocks; the start being my weakest part of the sprint. I also noticed that sometimes I let my hands go limp when accelerating. I need to focus on pumping the arms and keeping solid form the shoulders and in my arms.

Tomorrow I lift, plyos and hit the track running some 250s and 200s.

Finally back in the groove!

[william@darmohray.com]

william@darmohray.com on January 31, 2013 at 11:53 am #119106

Wendesday, January 30, 2013 (7-Weeks Out)

Workouts are going great! Finals have let me actually have more time to train after school as it is let out earlier than usual.

Tuesday’s Workout:
100-200: GSSE/Speed End- (600m Total) 3×50, 150, 3×50, 150
(80-89%)
Speed Endurance & Speed mix. Workout went well but I should have used spikes and my Freelap timer but I left both at home by accident.
Right after I drove to LA Fitness and hit the weight workout:

Hang Clean/Split Jerk 4×3 (explode from catch)
Jump Squats 4×5 (triple ext. landing)
Frog Leaps 3×3

Workout went well no complaints there. Didn’t do upper body but did pullups in doorway later in the evening while I studied for finals.

Today’s Workout:
100-200: Acceleration Focus (280m) 2x40m Sled, 2x40m Block, 3x40m Pushup Start (1′,3′,2′)

Today’s workout went very well. Using the sled helped me stay lower and really take advantage of a full and powerful extension at a low angle. This carried over to my reps in the blocks and from the ground staying low and gliding out. Legs felt great and felt fast. Still need to bring out the Freelap out to the track to see if feeling fast is actually fast.

I’m getting excited as track season comes nearer. I’m implementing more plyometrics and just ordered barbell resistance bands. I really think that will make a different getting closer to my first meet. The goal time for the first meet is anywhere around 11.20. Hitting that time will mean I am in line for dipping under 11 seconds this season give that I continue to stay out of injury and continue improving doing extra work throughout the season. Hopefully my attempts to drop two of my morning classes will work out and I will be able to use an extra 3 hours every other morning to my advantage working on lacking components like flexibility and other injury prevention measures.

[william@darmohray.com]

william@darmohray.com on February 5, 2013 at 1:44 pm #119142

Monday, February 4th, 2013 (6 Weeks 2 Days Out)

Today was the first day in which I did all my workouts in the morning during the classes I dropped. Hit the track first than drove over to the weight room to put work in there.
Getting all my training done in one session felt great and I had tons of extra time to work on core, flexibility and extra therapy in the hot tub and pool.

Over the weekend I went through my workouts and added some complex training. My resistance bands will most likely come in tomorrow and I look forward to trying them out and implement them into my program. The focus for theses next 6 weeks is on starting power, accel mechanics, quality Speed Endurance, and explosive strength from R-Bands, oly lifts, plyos and complex training.

This morning’s training in order:

Track: Acceleration Focus (280m) 2x40m Sled, 2x40m Block, 3x40m P.S (1′,3′,2′)

Plyometrics: Standing Broad Jump 3x 10
Alt. Leg Bound 3x 10

Resistance Training:
Hang Clean/Split Jerk 4×3
+Double-Leg Hop 3x 10
Jump Squats 4×5
+Pike Jump 3x 10
Frog Leaps 3×3 (xDidn’t do why is this in here)
Dumbbell Arm Swing 3×12 (xMoving this to upper body lifting days)

Core-Circuit

Training went well but the carb back-loading wasn’t much appetizing. I had a little nesquick in a 50g Protein shake, 4 Oreos and a Brownie. This doesnt seem like much but it was a little too sweet for my taste and I’ll most likely lower the sugar count and probably opt for a few oreos and a thick sandwhich.

Total Calories: 1920
Carbs: 600 Cal
Protein: 600 Cal
Fat: 720 Cal

Still in an overall deficit but I’d like to prepare my meals a little better as I may have had a few too many cashews.

Theses next 6 weeks are the ones that’ll really count! Let’s go!

[william@darmohray.com]

william@darmohray.com on February 5, 2013 at 1:46 pm #119143

Monday, February 4th, 2013 (6 Weeks 2 Days Out)

Today was the first day in which I did all my workouts in the morning during the classes I dropped. Hit the track first than drove over to the weight room to put work in there.
Getting all my training done in one session felt great and I had tons of extra time to work on core, flexibility and extra therapy in the hot tub and pool.

Over the weekend I went through my workouts and added some complex training. My resistance bands will most likely come in tomorrow and I look forward to trying them out and implement them into my program. The focus for theses next 6 weeks is on starting power, accel mechanics, quality Speed Endurance, and explosive strength from R-Bands, oly lifts, plyos and complex training.

This morning’s training in order:

Track: Acceleration Focus (280m) 2x40m Sled, 2x40m Block, 3x40m P.S (1′,3′,2′)

Plyometrics: Standing Broad Jump 3x 10
Alt. Leg Bound 3x 10

Resistance Training:
Hang Clean/Split Jerk 4×3
+Double-Leg Hop 3x 10
Jump Squats 4×5
+Pike Jump 3x 10
Frog Leaps 3×3 (xDidn’t do why is this in here)
Dumbbell Arm Swing 3×12 (xMoving this to upper body lifting days)

Core-Circuit

Training went well but the carb back-loading wasn’t much appetizing. I had a little nesquick in a 50g Protein shake, 4 Oreos and a Brownie. This doesnt seem like much but it was a little too sweet for my taste and I’ll most likely lower the sugar count and probably opt for a few oreos and a thick sandwhich.

Total Calories: 1920
Carbs: 600 Cal
Protein: 600 Cal
Fat: 720 Cal

Still in an overall deficit but I’d like to prepare my meals a little better as I may have had a few too many cashews.

Theses next 6 weeks are the ones that’ll really count! Let’s go!

[william@darmohray.com]

william@darmohray.com on February 6, 2013 at 4:31 pm #119158

Tuesday, February 5th, 2013 (6 Weeks 1 Days Out)

Good day running today but there’s an odd tightness in my left glute that I’ll try to stretch and foam roll it out and see if the glute loosens up. It may be tied to hamstring and lower back tightness and I’ll be sure to stretch out the hamstrings as well. Going to make sure I foam roll out the IT bands as well.

In other news the Resistance Bands came in and I’m going to go try them out on the romanian deadlifts tomorrow. This will most likely make my hamstrings INCREDIBLY sore so I’ll be sure to take glutamine, creatine and BCCAs around my workout as well as plenty of protein after and stretch etc. I’ll look into using bands for Olympic pulls in the future.

Here was today’s work (Mixed Workout):
3×50, 150, 3×50, 150

50s were done competitively at around 100% and the 150s were done at around 80%.

It felt great and I’m ready for tomorrow’s workout. I really have to make theses next 6 Weeks count in terms of my diet.

[william@darmohray.com]

william@darmohray.com on February 7, 2013 at 4:37 pm #119162

Wednesday, February 6th, 2013 (6 Weeks)

Great day of training, pretty fatigued but may be because I’ve got a minor cold. It hasn’t stopped my training but has left me a little more tired than usual near the end of the day. Hopefully I’ll be over this by tomorrow.

Today’s training:
Extensive Tempo “A”- (1600m Total) Mix of 100, 150 and 200
The cold caught up to me towards the end of the track workout and was only able to complete a total of 1200m.

Plyometrics:
Standing Broad Jump 3x 12
Alt. Leg Bound 3x 12
Resistance Training:
Band RDL 4×3
+Double-Leg Hop 3x 12
Clean/Front Squat 2×5 (thigh)
2×5 (floor)
+Pike Jump 3x 12
Split Jerk Press 3×3

I did the later part of the Oly lifts at school with rubber weights.

Left glute still tight but not as painful, I’ll keep stretching out. Need to do more core work.

Tomorrow will be a quick workout make sure the diet’s in check.

[william@darmohray.com]

william@darmohray.com on February 11, 2013 at 4:23 pm #119183

Thursday, February 7th, 2013 (5 Weeks 6 Days)

Had a post about Thursday training but forgot to post it. Long story short I almost didn’t do the workout but was able to muster the motivation to do so. Needless to say it was one of my best track workouts ever.

Workout:
Tempo Mix- (1000m Total) 250 (90%), 5×150 (70%) (10′, 1.5′)

Glad I got the work done.

[william@darmohray.com]

william@darmohray.com on February 12, 2013 at 4:28 pm #119190

Friday, February 8th, 2013 (5 Weeks 5 Days)

Quick post on Friday training

Went well and I missed to workouts this week!

Track Workout:
3×40 Sled Drags, 40 Sled Max Vel, 2×40 Block Starts

Plyometrics:
Hurdle Hops 3x 5
Alt. Leg Bound 3x 12

Resistance Training:
Band Trap Bar Explosive Pull 4×3 (Stood on a platform to complete the movement….will use thicker band next time)
+Double-Leg Hop 3x 12
Band Speed Squats 3×8
+Pike Jump 3x 12

[william@darmohray.com]

william@darmohray.com on February 12, 2013 at 4:41 pm #119191

Monday, February 11th, 2013 (5 Weeks 2 Days)

Second week with new schedule, First day back on Intermittent Fasting

Good day of training, getting busy, left glute is still feeling funny.
I’m scheduling a session with ADAPT Training to see if they can fix me! Will update on that.
Anyways, workout:

3x40m Sled, 3x40m P.S, 2x40m Blocks

Plyometrics:
Hurdle Hops 3×6
Running Bound 3×10 (realized left leg is much weaker….)

Resistance Training:
Power Cleans 4×2
+Box Jumps 3×10
Clean Pulls 2×2
+Box Jumps 3×10
Band Speed Squat 3×10 (55%) (135)
+Depth Jump to Vert 3×3

[Zack Trapp]

Zack Trapp on February 25, 2013 at 11:48 am #119380

Monday, February 11th, 2013 (5 Weeks 2 Days)

Second week with new schedule, First day back on Intermittent Fasting

Good day of training, getting busy, left glute is still feeling funny.
I’m scheduling a session with ADAPT Training to see if they can fix me! Will update on that.
Anyways, workout:

[color=purple]3x40m Sled, 3x40m P.S, 2x40m Blocks [/color]

Plyometrics:
[color=purple]Hurdle Hops 3×6
Running Bound 3×10 (realized left leg is much weaker….)[/color]

Resistance Training:
[color=purple]Power Cleans 4×2
+Box Jumps 3×10
Clean Pulls 2×2
+Box Jumps 3×10
Band Speed Squat 3×10 (55%) (135)
+Depth Jump to Vert 3×3[/color]

No updates?

Just a note, I’ve had pretty good results with intermediete fasting before, although I have trouble doing it on week days.

[william@darmohray.com]

william@darmohray.com on February 27, 2013 at 4:24 pm #119416

Sorry been super busy!

Been busy with school clubs but training is going well and season has just started though I have missed the first two practices due to DECA competition.

Will update tomorrow.

[william@darmohray.com]

william@darmohray.com on March 15, 2013 at 5:19 pm #119580

Finally an update

Sorry I’ve been gone for so long things have been really hectic and I’ve had a lot of catching up to do at school etc, but I digress. Let’s get back to it.

While I was gone:
-I followed training, although missing maybe one too many workouts
-Season started
-Starting to train outside of practice
-Tied star running back at 40m dash
-Ran him down in a mock 100m after he false started with a 10m lead
-First meet in 6 days

Still unsure at what level I am at but I have definitely improved and can definitely come out of the gates with an impressive PR. This is all dependent I realize on my mental preparation and focus on the race. What makes or breaks my races is the start. I need to be fully focused and ready to run through my race plan and having a smooth acceleration. I may not be the fastest out of the blocks, but as long as I can keep up in the accel zone and transition smoothly and keep my posture and hit top speed, I can hopefully run under 11.4 seconds. The goal is to run at LEAST 11.4, better yet under that at the first meet in 6 days. I have realized that the best preparation I can do at this point is mental and that I need to focus on the race and my execution as that is the most crucial aspect of the sprint to me.

I will be in Chicago for the next 3 days but I will hopefully put some work in. Weight loss is coming along slowly….really need to keep sticking to my plan.

Let’s do this.

[Zack Trapp]

Zack Trapp on May 14, 2013 at 8:29 am #119918

Any updates?

[william@darmohray.com]

william@darmohray.com on May 29, 2013 at 2:39 pm #119973

PRed @ 11.53 and had to stop there because of a torn hamstring. Realized my 11.75 PR last year was severely wind aided and I was really running around 12.2s.

I’ve learned a lot this season. In fact too much to write down and unfortunately learned them too late. Put some things together and ran a 11.08 using a freelap during practice 2 weeks after my last race. I have one more year and I’m hoping to take what I’ve learned and apply it. Learning in sprinting is a slow process of trial and error. Hopefully 3 years of failure and subsequent contemplation and reflection will finally pay off and I’ll be able to learn from those years.

If anybody’s actually interested, when I have time I will share my off-season training spreadsheets and personal training dossiers.

[william@darmohray.com]

william@darmohray.com on May 29, 2013 at 2:44 pm #119974

If you’re wondering what made such a big difference in 2 weeks is that I stretched the s**t out of my hip flexors for 30 minutes a day. It opened up my stride by 1.5 feet.

The trainer helping me with my hamstring tested my hip flexor tightness and I apparently had the tightest hip flexors she’d ever seen. She even took pictures and called in the head coach and had a good laugh about it. So I’ll keep hip flexor flexibility in mind.

[Derrick Brito]

Derrick Brito on May 29, 2013 at 3:51 pm #119975

I don’t know how I never saw this journal. I coached in Metro last year and I’m sure we were at the same track meets on more than one occasion.

[william@darmohray.com]

william@darmohray.com on May 31, 2013 at 2:29 am #119985

I don’t know how I never saw this journal. I coached in Metro last year and I’m sure we were at the same track meets on more than one occasion.

I didn’t mention where I went to school so I wouldn’t be surprised. I competed for Sunset for spring and Warrior TC over the summer.