[Matt Norquist]

Matt Norquist on April 8, 2009 at 12:07 pm #15576

Am a former decathlete just getting back in shape. Took 8 (!!??) years off, and put on a solid 30 lbs ++. Not pretty. Spent all of 2008 trying to cut pounds so I could train seriously again.

Lifetime bests (from 2000) are:
100m – 11.34
Long Jump – 6.51
Shot Put – 13.30
High Jump – 1.88
400m – 50.1
110hurdles (42″) – 15.38
Discus – 39.50
Pole Vault – 4.45m
Javelin – 55.16
1500m – 4:22
400 hurdles – 53.85

I’m probably 5-10% off those right now. Trying to regain competitive condition and score 6500 points this year and 7000 in 2010.

I’m limited to 8-10 hours per week, and current training is on 2nd 4 week cycles of 1-2-1 (Week 1 – higher volume/lower intensity; Weeks 2-3 Higher Intensity/lower volume; Week 4 – Recovery + Technique).

Last week workouts (week 3):

Monday:
Active warm-up – 1.5 miles of jog and drills
Hurdles – drills, then 5×5 hurdles at 90-100%
Long jump – Take off drills from 5 step – going 16-17′ (6-8 jumps)
OHB Shot throws x5
Discus – stand – 3 throws. Full 3 throws
2x2x300 – 48/46; 42/41

Tuesday –
AM – Row – 5k – 18:11 (Concept 2 rower)
PM –
Bench – 5×5 – 230
Mad Dog – 1×10 – 135
Clean – 5×5 – 220
Weighted Pull-ups – 45# – 3×5
Miscellaneous Abs

Wednesday –
Active Warm-up
HJ approach work
Plyos – Bounds, depth jumps, hops, 3 step take-offs
3x 30/50/100/150 at 12.5 or better 100m pace

Thursday –
Body weight Circuit
Push-ups x 50
Pull-ups x 20
Incline Sit ups x 25
Burpees x 50
Bear Crawl (50m)
Jog 350m

Repeat x 3

Friday – 3 mile – active jog (varied pace and drills mixed with light jog pace)

Saturday – Meet

Long Jump – 5.44 (only one fair mark, but a couple fouls over 6.00). First time jumping in a meet and first runway work since 2000. Javelin – 52.26
200m – 23.6 (Hand time)

My technique on everything is rusty, but coming back with practice. Big concerns are: Core strength needs help. Recovery is not what it used to be. I could still stand to drop 5% of bodyfat (currently 6’2″ 195 @14% bf). Jumps are not good. My capability is still there to jump (34″ vertical and 10’6″ standing LJ) but is clearly not converting to good marks off the board.

Will continue posting workouts. Would love any/all feedback.

Matt

[Matt Norquist]

Matt Norquist on April 8, 2009 at 12:14 pm #80794

Monday – 4/6 and Tuesday 4/7 workouts

Monday –

Circuit –
1000m row – 3:30/3:20/3:25/3:30
Mad Dogs (Clean/Front Squat/Push Press) – 135# x 10, 10, 10, 10
Jump Rope x 250

Circuit x 4

Cooldown – 2 mile fartlek – laps of 80 seconds then 1:50.

Tuesday –
Incline Bench (dumbells) 70# – 5×10 (90 seconds rest)
Pull-ups – 30, 27, 20 (90 seconds rest)
Military Press (dumbells) – 55# – 5×10
Renegade Rows – 50# kettlebells – 5×10
Straight leg dead lifts – 135# – 5×10

16x100m build-ups (walk/jog curves – stride straights)

[Matt Norquist]

Matt Norquist on April 9, 2009 at 12:59 pm #80894

Wednesday – 4/8 workout

(Again, a reminder, this is a volume week, with low intensity + high reps on technical events b/c I need to get all the rust out of my system)

AM – BPC Circuit – (Burpees Push-ups Crunches)
50/50/50 of each. In between each exercise – A Skip 50; jog 50.
4 circuits.

PM:

Big Warm-up – Similar to what others refer to as “Seagrave Workout” but about 1/2 the exercises
OH Shot – x8 – 45-48′
Standing Shot x 5 – 35-38′ – release is really sloppy (any advice on solid release tech is welcome)
Full Shot x 5 – 39-41′ – Left leg coming down to slow, causing me to stand up too soon at front of throw. With 38′ stand throws, should have no problem popping 43-44′ full throws.
Standing Discus – x 10 – working on block and release – 50% effort
Full Discus x 5 – 118-130′ – am having trouble hitting my block on full throws – just rolling right over it.
Hurdles – 15×5 hurdles (but spaced at 20′, vs. full distance – just working on tempo and staying tall – all about reps over the hurdles)
8×200 with 200 walk jog in between (appr. 90″ active rest) – 33, 33, 33 (All working on long distance tempo and stride pattern); 32, 33, 33 (all working on sprinting technique); 28, 27 (cutting loose a bit, but not pushing it).

1 mile cooldown.

Looks like a lot for a day, but bear in mind, I only get real track days on Wednesday and Saturday, typically (only have 8-10 hours of training time per week and live in Chicago, so have to drive 30 minutes to find a real track). My gym has a track, so I get in short sprint work on Monday and fartlek type work another day, but on my real track days, I have to stay out there awhile.

Matt

[Matt Norquist]

Matt Norquist on April 10, 2009 at 11:10 am #81005

Thursday – 4/9 Workout

Bodyweight Circuit:

Pull-ups – 22, 18, 14, 10
Dips – 25, 25, 24, 24
Incline Sit-ups – 28, 28, 25, 25
Turkish Get-ups (alternate LRLR) – 45# – 12, 12, 10, 10
Low (18″ box jumps) – 50, 45, 45, 45
Quick jog 800 – 3:20, 3: 15, 3:03, 3:15

90″ rest between circuits – Circuit x4 + 800m slow jog cooldown. 30 seconds per exercise – Maximum full repetitions in 30 seconds on each exercise.

[Matt Norquist]

Matt Norquist on April 10, 2009 at 11:20 am #81007

By way of reference for my weights and non track training, my marks are as follows (Have not done 1 RM as until recently have just been doing general conditioning and cross-fit type training for past 16 months after 8 years pretty much off)..

Bench – 235×5
Hang Clean – 220×6
Dead Lift – 335×8 (haven’t gone a lot heavier as it is tough on my back)
Pull-ups – 34
500m Row – 1:28
10,000m Row – 37:31
Incline (Dumbells) 95’s x 3
Military (Dumbells) 75’s x 6
(Don’t have a great gym for doing full Oly snatch – as they don’t encourage the dropping of weights at my snobby gym in Chicago 🙂
Push Press – 205#

[Matt Norquist]

Matt Norquist on April 12, 2009 at 5:00 am #81172

Have been nursing a sore left ankle (possibly doing a little too much jumping)…

Yesterday (4/10) – just did a day of active rest. Walked quite a bit, no running.

Today – (4/11) – Did a 40:00 row, took it pretty easy – 10,430m.

I like doing rowing when the body is a little beat down, bc it allows me to get some exercise in, but is super easy on joints and muscles.

Will probably do more Ice and compression on ankle tomorrow and hope to get back on the track on Monday…

[Mike Young]

Mike Young on April 12, 2009 at 5:15 am #81177

Seems like you do a lot of rowing. Will you continue that after you’ve regained general fitness?

ELITETRACK Founder

[Matt Norquist]

Matt Norquist on April 12, 2009 at 5:48 am #81188

Have only rowed 2x in past 2 weeks (both this week, bc am doing lower intensity week). I think I’ll continue at least weekly, even after regaining general fitness. (And I’d say I’m at close to full fitness now, and am now getting into Sport specific fitness – technical and higher intensity).

I do rowing for a couple reasons – 1) Great on core; 2) Easy on joints; 3) Good cardio; 4) The reason I quit decathlon was due to a recurrent stress fracture, and I’m a little gunshy about too overdoing track work, so use this as an alternative.

[Matt Norquist]

Matt Norquist on April 14, 2009 at 1:07 am #81401

Sunday – 4/12 – Rest

Monday – 4/13

AM – Circuit
Bear Crawls (25m)
Crab Walks (25m)
Miscellaneous Abs (x50)
Stand-ups (Not sure the real name for this exercise, this is just what my 4 year old calls it – Starting from a sit up position, do an explosive sit up to a squat). x 25

4x circuit

[Matt Norquist]

Matt Norquist on April 14, 2009 at 2:16 am #81405

My Goals for 2009 –

6250+ Decathlon. Following individual event targets:

100m – 11.60 (732)
LJ – 6.25 (641)
SP – 12.50 (637)
HJ – 1.80 (627)
400m – 52.50 (703)

110H – 15.85 (750)
Disc – 40.00 (665)
PV – 4.00 (617)
Javelin – 55.00 (663)
1500m – 4:40 (680)

That puts individual event marks at 6715, which should make 6250+ fairly attainable.

As FYI – for those who want a quick and simple points calculator, here is a good link:

https://www.usatf.org/statistics/calculators/combinedEventsScoring/

I will probably do 2 decathlons this year, 1 on May 9/10, and another later in the summer.

[Matt Norquist]

Matt Norquist on April 14, 2009 at 2:06 pm #81452

Monday – 4/13 – PM

Big Warm-up – 1.5 miles – varied – 1 lap jog, 1 lap drills (20-30m on, 20-30m jog). Mobility.
Max Velocity Training – Flying 20’s x 10 – not timed, just working on turnover rhythm, and technique. Felt pretty good, but continue to feel a little “squatty” when I run – has been a perpetual problem, even as a younger and better conditioned athlete…
Med-ball throws – various
Plyos – Box Jumps – to 30″ box from squat position x 10, 10; 2 step take-offs up to 30″ box – 2×10 – each leg; mini depth jumps (off 12″ onto 30″ – 3×6
5x200m – tempo – descending splits – 30, 29, 28, 27, 26 – active 200m between intervals.
1/2 mile cooldown

Ankle feeling better, but still stiff – right adductor and left hamstring both tender.

[Matt Norquist]

Matt Norquist on April 15, 2009 at 11:56 am #81529

Tuesday – 4/14

AM – Active Jog/warm-up – 2.25 miles. 3 lap sets – jog/drills (runners choice)/1500m pace (72 sec laps) – 3 sets x 3 laps – continuous

PM – Weights

Warm-up – focus on speed of repetitions
25 reps each exercise, sets of 5 (30 second rest between sets)
1 – Sternum chinups
2 – Flat bench – dumbells – 75#
3 – Front squat to push press (single movement)- 135#

Incline –
190 – 4×5 then 1×9.5 (10th rep failure) – 90 second recovery

Jump Squat –
45# – from parallel position – explode up to 24″ box
5×5 (60-90 second recovery)

Weighted Pull-ups (sets of 1)
45#, 55#, 65#, 75#, Attempt at 85# – failed

Bicep/Tricep super set – using EZ curl bar (60 seconds between sets)
100 curls, 75 triceps – Sets of 3 sets of 6.

Swing ups on bar – hanging – do leg lift with minimal momentum and invert – 5×10.

[Matt Norquist]

Matt Norquist on April 16, 2009 at 6:01 am #81604

Doing a full workout tonight, but will also get test #s on my standing 4B+J, Flying 10m. Excited to see how bad it is 🙂

[Matt Norquist]

Matt Norquist on April 16, 2009 at 1:07 pm #81633

4/15 – PM

Dynamic Warm-up
High Hurdles – Drills, then…
3×3 Hurdles
2x60m Hurdles (spaced 1 foot close between each hurdle) – 9.1, 9.0 – Actually felt pretty good. My 60mh PB is 8.5 something – but this was all alone, so not too bad. My arms are kinda wild and I’m really squatting into the hurdle.

LJ approach work – 5 full run-ups. My heel and ankle on take off foot are still a little tender, so no take-offs. Did one pop up off my R (non take-off) leg, though and really hit it well – not a full jump, but popped up and then stepped down at around 5m – which seems encouraging.

I’m wondering if I might switch up my take-off leg. I have always been a L foot jumper, but do a Left Lead Leg on hurdles, so I may transition speed a little better off my right leg. May also leave a little more juice in my L leg for HJ. Curious about other people’s thoughts on the pros/cons of this.

Standing 4B+J – I have no idea what a good # is here and have never done before, so would love feedback (Nik – let me know…). 14.22, 14.44, 14.20, 14.95 (May have rocked a little over the take off line before start here).

Didn’t do Flying 10m test – as My adductor was feeling a little tender.

Did rhythm work on Discus and Javelin – Stand throws at 115-118 Discus, and Javelin was just working on run-up and hitting my block. Didn’t throw, just dumped the jav after hitting position – I let it go about 40-45m, but didn’t get after it at all.

Intervals – 200, 150, 100, 50 – 25.1, 18.0, 12.2, 6.5. 2-3:00 recovery. Watched film of that first 200 and my god that was humbling. My arms were about as active as a distance runners. Real tight, low knee lift. Encouraging thing is, I think I’ve got a lot of runway in my speed.

[Matt Norquist]

Matt Norquist on April 17, 2009 at 8:38 am #81684

Thursday Workout – Weights and Conditioning
Warm-up – 40 reps each exercise (sets of 8-12 with 30″ rest between each).
1. Bent Row – 70# dumbells
2. 1 arm Military Press – 55# dumbells
3. Reverse Lunges – Drop to bottom and pop up into a jump (20 each leg)
4. Single Leg Calf Raises on platform – full extension at top and bottom holding 45# plate – 20 each leg

Bench – 20×1 (20 seconds between each set) 135 (4); 185 (4); 205 (4) 225 (4); 245 (4) – focusing on each rep as quick as possible

Clean – 20×1 (30 seconds between each set) 135 (5); 185 (5) 200 (5) 220 (5) – same as above.

Snatch – Just working on form and explosiveness – nothing special – Bar x5; 95#x5; 115#x5; 135#x5.

Muscle-ups – Explosive pull-up over the bar up to a dip on top – 5 attempts. succeeded on first 3 – failed on final 2.

Light abs and lower back work.

Stair Circuit – 15:00 minutes on stairs (8 Flights of 8 stairs) run up, walk down. Alternate 1 stair, 2 stairs, 3 stairs. Didn’t track how many I did. My legs were toast by the end.

Bench and Clean – were maybe my best workout ever. Based on how I felt, I’m guessing I could up near 280 on both if I were fresh. Both would be PBs.

No competitions this weekend, but might vault on Sunday. Golfing all day Friday and Saturday, so will be a nice break from normal training.

Planning on some tests weekend of 4/24 –

40m (time first and second 20)
5 stride Long Jump – test both legs
Standing 4B+J
Shot Put
Discus
60M Hurdles
300M

Weekend of 5/1
200m
110H
High Jump

Weekend of 5/8 – First Decathlon since 2000 – Targets:

100m – 11.75 (701)
LJ – 6.00 (587)
SP – 12.00 (606)
HJ – 1.75 (585)
400m – 53.00 (682)
110H – 16.00 (733)
Disc – 40.00 (665)
PV – 3.90 (590)
Jav – 51.00 (603)
1500 – 4:45 (649)

That would total at 6401 – but my target score is 6000 – so gives me room of 40 points per event. Ones I’m most concerned about, given my rustiness are: 100, LJ, HJ, Hurdles, PV. I could easily score worse in all 5 of those. THe other 5, I’d be surpised if I did any worse than that.

[Matt Norquist]

Matt Norquist on April 21, 2009 at 11:35 am #81931

4/17 and 4/18 – 36 holes of golf each day. First time playing in 2 years. Was ugly – 104, 97, 94, 90.

Had about a dozen drives out well over 300 yards, though, which was fun. Plus an eagle on a 591 yard Par 5. Hit a 244 yard 5 wood to within 10 feet!

Saturday (4/18) did 10x200m up a gentle hill.

4/19 – Rest

4/20 –

1. Full Warm-up
2. 5x30m starts – untimed. Working on mechanics and staying down through drive phase.
3. 5xflying 20m – MaxV work (self timed). Accelerated 40m and timed 20m. Times – 2.16, 2.08, 2.05, 1.97, 2.05. The 1.97 felt really good. These are hand-timed, so not precise, but was covering that ground in less than 9 steps and felt really strong.
4. Multi-Jumps – Running bounds and hops over 20m (trying to hop 5-6x in a row entering at speed is seriously difficult). 18″ drop jumps (2 legs) x5, 5,5; 1 leg x 5, 5.

By reference, 20m with an 8 stride run-in – I covered in 5.75 bounds – Nick – is that any good???

5. 6x100m tempo/technique runs – at 400m pace. Run 100m, decelerate, walk curve, jog in, and so on (45-60 sec rest) between each. Ran all between 12.5 and 12.9 seconds.

6. Cool down

[johnstrang]

johnstrang on April 21, 2009 at 11:47 am #81934

those look like my golf scores…. but on a good day.

Training looks good, 200m uphill is a killer workout

[Matt Norquist]

Matt Norquist on April 22, 2009 at 1:38 pm #81992

4/21

AM – Throwing work – focused on footwork and “reactive throws” with light weight – IE – hitting positions with lower body and going through motions with upper body with light weight implements (12lb shot, 1.6k discus, softball for javelin). 15 with each throw.

PM –

Warm-up – focus on speed of repetitions
50 reps each exercise, sets of 25 (60 second rest between sets)
1 – Upright Rows- 75#
2 – Push-ups
3 – RDL – 115#

Snatch –

135 – 3×5

Incline –
200 – 4×5 then 1×7.5 (8th rep failure) – 90 second recovery

Jump Squat –
45# – from parallel position – explode up to 24″ box
4×5 (60-90 second recovery) 1×4 – 30″ box

Squat –

135×5 (Full)
225×5 (Full)
315×5 (parallel)
385×5 (1/2 squat)
135×10 (Front squat)

Kipping Pull-ups – 6×6

Ab work – Weighted sit-ups and leg lifts

[Matt Norquist]

Matt Norquist on April 23, 2009 at 11:48 am #82066

Wednesday – 4/22

Full Warm-up
Starts (Self hand timed, from contact of first stride):

15m – 1.99
25m – 3.16
35m – 4.14

Felt great.

High Hurdles – Hand timed by a coach. Ran with some HS kids today. Felt solid.
4x60m – 8.92, 8.82, 8.83

HJ Approach work – No jumps, just approach

SP:

Stand throws – 36-39′
Full Throws – 38-42′ (Not carrying my speed through)

Discus

Stand throws – 110-120′ – really hitting block well
Full Throws – 115-125′, with the exception of a 137′ bomb. Furthest I’ve ever thrown under any conditions. This is with a rubber practice discus. I’m amped!

LJ take-offs/pop-ups – Experimented with different take-off leg. Am usually a L foot jumper (my PB is from L foot, and I can definitely jump higher off my left. Went with R foot b/c I’ve had L ankle and heel pain. I popped a 5.90 from an 8 step (4 stride) run! I’m very excited about this. Feel like I’m carrying speed into the board better this way.

Skipped intervals – doing them tomorrow.

[Matt Norquist]

Matt Norquist on April 24, 2009 at 7:46 am #82173

Thursday – 4/23

BPC (Burpee Push-up Crunches) Circuit –

5×50 with 60m build-ups between

PM – Jogged the golf course – 4.5 miles or so – easy. 33-34:00

[Matt Norquist]

Matt Norquist on April 25, 2009 at 10:42 am #82288

Friday 4/24

Full warmup including 5 x100m build ups

HJ approach and take-off work – Scissor jumps – 8 full scissor jumps over 5′ and 5’2″. Missed at 5’4″

HH – 7x110mh – only 5 hurdles up – (1,3,5,7,9) timed 3 attempts – worked tech on other 4. 16.2, 15.7, 15.2

LJ – Approach work + jumps from 4 stride (8 step)

Cooldown

[Matt Norquist]

Matt Norquist on April 26, 2009 at 6:47 am #82344

Saturday 4/25

Short warm-up
SP – OHBx5 (best of 15m)
Stand – 37-39
Full – 39-42
Not much better than earlier practice, but that is among my best over OHB throws, and conditions were terrible today (pouring down rain – so tough keeping grip on implement).

Discus – Picked up where I left off last session, this time put several stand throws out past 125, and a few more full throws beyond 130′. When I was doing this regularly 9 years ago, i had a best of 39.50m (129′ or so), and my best practice throw was only 123′ for full throw and 116′ for standing throw. Those were with competition discus. With a rubber discus, it was about 5′ off that. I don’t want to get my hopes up, but I might have 43m in me in this event this year…

3 x (250/100) with a 50m walk from end of 250 to start of 100. First one was for tempo, next two were working on race pace work (I’d like to run 53.0 or better on 5/9).

1. 39/12.8
2. 33.0/12.4
3. 33.6/12.5

The 33.0/12.4 tells me I’ve got close to 53.0 in me, but I was fading on the last 50 of the 250 (came through 200 in 26.0 or so).

[Matt Norquist]

Matt Norquist on April 28, 2009 at 11:40 am #82462

4/27

Long Warm-up
Jogging, miscellaneous sprint drills, dynamic stretching, light plyos

HJ Approach work – 6x full approach with takeoff
LJ Approach work – 6x full approach – no take-off – just rhythm. Definitely feel myself decelerating last couple steps as I prep for take off

Flying 20’s x 6. 40m buildup – Fly 20, coast 20, decelerate. Never really got all the way loose, so worked on technique and relaxation. All 6 from 2.01-2.11. Just didn’t feel right today.

Multi-Jumps

Running Bounds – 3x5B
Running Hops – 2×4 each leg
Depth Jumps – Off of 30″ box onto 30″ box – 5, 4, 3
Lunge Jumps – 5x each leg (pop up, switch legs, land in starting position)
Eccentric “stick it” jumps – Drop from 30″ – land at 90 degrees and stick. x 10

Intervals – 5×120 – 400m pace – Run 120, decelerate, walk 70m – go again. 15.04, 14,80, 15.20, 15.01 (Gets me through 360m at 45.04, putting that at a 50.04 pace for 400m for that workout). 5th one, I had my right quad seize up and I stopped. It didn’t pull, but was close.

Strange to have a quad pull at the end of an interval workout ??!! Could it be due to the high intensity earlier exercises I did possibly shocking my system, and then when I pushed it with lactic acid in my legs, my muscles weren’t ready?

MN

[aivala]

aivala on April 28, 2009 at 12:21 pm #82463

I believe that interval part makes the overall volume way too high thus the injury.

[Matt Norquist]

Matt Norquist on April 29, 2009 at 12:06 pm #82562

4/28

Well, decided to take it easy on lower body today, due to quad tweak yesterday. Lots of stretching. It’s not pulled, is the good news…..

Weights

Hang snatch
45×5; 65×5; 85×5; 115×5; 135×5; 155×2,2,1

RDL: 5 reps each @ 135,155,185,205,225

Incline:135×10. 210- 4,4,4,4; 220×1,1,1,3

Dumbell military- [email protected],60,70

Curls dumbell – 50×10, 10

Pullups -1 @ body weight, +25, +35, +45, +55, +70,+80,+90

Abs- miscellaneous – 300 reps

[Matt Norquist]

Matt Norquist on April 30, 2009 at 12:48 pm #82636

Well, decided to take it easy on the quad another day… Jogged mile warm-up. Did some really gentle drills, and leg wasn’t loosening up. So I just did throws.

Shot:

OHB x 6 – 14-15m
BLF x 6 – 12-13.5m
Standing x 6 – 11-12 m
Glide x 6 – 12-13m

Even doing the shot (especially on glide and BLF) my quad was tight… Shot is coming along, and I think I could be ready to pop one out over 13 in my dec next week.

Discus
Standing x 6 – 36-39m
Full – 37-40, + 1 at 42.x

Discus continues to feel solid. My stand throws were especially strong today. I think I was getting a little tired, and also overly aggressive through the ring, which is why my full circle was a little uglier.

Jog Cooldown – 1 mile

[Matt Norquist]

Matt Norquist on May 1, 2009 at 11:47 am #82689

4/30

Active 1.5 mile warm-up – Alternate laps of jog and drill. Jog laps were 200m at 1500m pace and 200m easy, followed by slow lap (1:40) followed by lap of sprint drills.

Mad Dogs –
115×5
135×5
155×5

Clean and Jerk:
200×1,1
220×1,1

Flat Bench – Focused on really quick reps
185×3
205×3
225×3
245×2
265 – failed. Kind of weird, as I felt awesome through 245 – kind of expected to pop up the 265 and then do at least 1 at 285.

Pull-ups – 1 minute: 42

Push-ups – 1 minute – 97

Incline Sit-ups – 1 minute – 51 (at medium incline)

I like doing the 1 minute all out efforts, because it feels like a 400m. For those of you questioning my pull-up or push-up #, please note that these were done for speed, not ROM or technique. Pull-ups were pretty close to legit (not quite a lockout on bottom, though) and push-ups were not quite full extension at top.

Quad is still a little tender, so will probably do another easy run tomorrow, and then do some good sprint/jump work on Saturday.

[Matt Norquist]

Matt Norquist on May 2, 2009 at 6:43 am #82724

Friday – 5/1 – Fartlek Run

6km –

2 laps jog (3:20-3:40) followed by 1 lap at 1500 pace – 70-75. Did this 4x, followed by 3 lap cooldown.

Quad is finally loosening up.

[Matt Norquist]

Matt Norquist on May 3, 2009 at 10:10 am #82763

Saturday 5/2 – Decided to cut loose a little bit more today, as my quad was finally feeling ready to run on. Not 100%, but probably 90.

Did a short warm-up (total of 4 laps, mix of jog and drills).
Hurdle Warm-up – 6×5 hurdles – lead leg, trail leg, over the top
1x60H – 8.85 – This was the same time I got from 2 weeks ago, but then it was with 4 hurdles and sprint out remaining 20m, while this week was with all 5 hurdles. I’m pretty pumped about that improvement.

Starts – 15, 25, 35 m – Self timed – from first foot strike – Slightly slower than last time, as I was babying my quad. But felt good, and ready to run fast. 2.04, 3.24, 4.21

2x 4 stride LJ (8 steps) – 5.35 and 5.54.

1×150 at 17.8. Shut down last 40m. Could have gone 0.3 or 0.4 faster. felt good.

[Matt Norquist]

Matt Norquist on May 5, 2009 at 11:52 am #82875

Only 4 days til my first dec since May 2000. (Almost 9 years since I finished college). God, I don’t feel that old!

Just sharpening now…

Full Warm-up
HJ approach work – Doing rhythm on Bball court and just jumping up and dunking. Easiest time dunking in a lot of years. Didn’t do anything too spectacular, but definitely easy reverse off 1 foot (and I’m a 2 footed dunker).
LJ Approach work – 2x full approach
1x Flying 20m – 1.96 (again, imprecise, as it’s self timed, but was my fastest attempt yet).

80m – 9.8
100m – 12.0
120m – 14.2

These were at about 90-95%, just slow enough that I could work on technique at speed. Main thing was I didn’t go all out at the start, but focused on mechanics + speed from 50m on.

Quad still a little tender, and stride was a little bit short.

After this meet, I am going to go into a new training cycle, where I will spend 3 months focusing heavily on Strength and building a stronger base (both running and jumping). Goal will be to drop body fat to under 10% (from 14 or so), but not lose any weight, and boost vertical, plus other key training marks significantly.

[Matt Norquist]

Matt Norquist on May 6, 2009 at 12:18 pm #82944

Final lifting day prior to dec on Friday/Saturday.

Did mobility circuit in the morning.

PM –

Snatches:
115×3
165×1

Cleans:

135×3
200×3
220×3
240×1

Incline Bench –

135×3
205×3
225×3

Dumbell Military –

60’sx3
70sx3
80sx3

My dumbell military and incline bench are pretty ridiculous (and improving fast) given the fact that I cannot even bench 275. I’m hoping I can convert that to a big shot put.

Did some deep tissue massage work afterward.

Tomorrow – Drills and a little high speed work. Thursday – shake-out warm-up.

Friday – Go.

[Mike Young]

Mike Young on May 6, 2009 at 12:41 pm #82947

How was the quad today?

ELITETRACK Founder

[Matt Norquist]

Matt Norquist on May 6, 2009 at 1:25 pm #82952

How was the quad today?

90-95%. Still not quite able to go all out, but didn’t bother me at all. I think it will be fine on Friday. The good thing about being in mediocre condition is that the lack of strength means I probably cannot put in enough effort to really hurt myself 🙂

[Matt Norquist]

Matt Norquist on May 7, 2009 at 8:52 am #82995

Full Warm-up

Some take-off drills – x3 each LJ and HJ (pop-up type stuff). May have had an epiphany in the HJ – I’ve never been able to jump very high off 1 foot, but nailed a few today, by carrying less speed.

2x (20m, 40m)

Really strong.

Self-timed from first foot strike

First Set –

2.85/5.05 – These were at 80% or so, just focusing on technique

Second Set –

2.50/4.55 (Both close to all out).

I’m hoping I can pop out a quick 100m (11.60).

Cooldown – 1/2 mile jog and stretch

[johnstrang]

johnstrang on May 7, 2009 at 9:53 am #82999

May have had an epiphany in the HJ – I’ve never been able to jump very high off 1 foot, but nailed a few today, by carrying less speed.

Its amazing how that works out. I have had a lot of jumps over last two years where I just need to settle down and slow down to jump higher. I just slow down everything, but try and keep last 3/4 steps accelerating.

[Matt Norquist]

Matt Norquist on May 7, 2009 at 12:41 pm #83007

Not saying I’ll jump anywhere near my PB, but hopefully will just not jump at 1.65 🙂

[Matt Norquist]

Matt Norquist on May 10, 2009 at 12:17 pm #83140

Come back meet

[Matt Norquist]

Matt Norquist on May 12, 2009 at 2:02 pm #83241

Sunday off – golfed.

Back at it today:

Warm-up – A few laps with miscellaneous drills mixed in.

Stretching.

Sprint drills

Hurdle Mobility

Endurance Circuit – Just about killed myself – Sets of various core and strength exercises (IE – Push-ups, Burpees, V-ups, crunches, etc) where I’d do 30seconds of 2 exercises x2 sets (ie 2 minutes of strength work) followed by a 30 second blast down the track. Covering 190-210m and then onto the next set of exercises. 5 sets of exercises with 5 runs. x2 sets.

Strength Circuit – Core work and quick rep push-ups, abs, jumps, burpees, etc. About 25-30 exercises x 10-15 reps each.

Multi-jumps circuit.

Cooldown.

Am on a new program, and this is the first week of the cycle. Will be doing massive working on core strength – sternum to knees, throwing in squats (A2G for first time), and a lot more plyos.

[Matt Norquist]

Matt Norquist on May 13, 2009 at 1:21 pm #83286

Tuesday – 5/12

12 minute miscellaneous warm-up – covered about 1.5 miles of jogging and drills.
Dynamic Flexibility
Hurdle Mobility – 4 drills – 2×8 Hurdles
Shot Put – Tech work – really working on foot work and getting release high.
3×30 build-ups – working on full ROM of stride
Belly Sprints – 8x20m with 2′ rest – all out
Multi-Jump – 4 jumps – 2-3 all out efforts each – but in flats, not spikes
–SLJ – 9’9″ 9’11”, 9’8″
— STJ – 28’5″, bail out.
–3 Hop (2 legs): 29′, 30’3″, 30’6″
Double Double – LLRR – Land – Didn’t measure first 2, due to first time doing that drill. Third time= 44′ – ankle still a little tender from weekend, so my left foot landings and take-offs were a little wobbly.

Multi-throw – OHB, BLF, hammer releases, squat throws – 2-4x each

Weights –

Power Clean – 6×3 – last [email protected]% (used 265# as max reference) – so last 3 sets were 210, 210, and then final was 215.
Pause Squat – 5×5 @65% – guessed a 300# 1RM for Ass to floor squat. For pause squats, held 4 mississippi at bottom. Could not complete final sets. 4th set – rep quality was mediocre – could only get to parallel. 5th set – dropped weight.
DB Bench Press – 5×4 @ 75-80% – 75, 75, 85, 85, 85 (final set at 8 reps). Will up weight next time I do these
Single Leg RDLs – 3×8+8 (Left leg then right leg) – 115#

Felt sluggish on cleans. First time doing full cleans in a long time – and had way more trouble than I do with hang cleans.

IS THIS NORMAL??

Pause Squats – First time ever doing these. GOOD LORD they were tough. That is ridiculous. For anybody that thinks 65% of max for pause squat is easy, I dare you to try that workout!

MN

[Matt Norquist]

Matt Norquist on May 14, 2009 at 12:27 pm #83340

Wednesday 5/13

My legs were wrecked from the Cleans, Squats and Single Leg RDL’s yesterday. Quality today was mediocre,

AM: Fartlek (2′ easy, 1′ hard – where hard = 800m pace) for 15′. Covered about 2 laps during easy 2′ and just shy of 1 lap on the hard 1′. Felt pretty good. My ankle is not quite recovered from HJ, but oddly, the only way I get it in order is getting it loose by working.. Also did a core GS circuit.

PM –

1. Conditioning Warm-up (my term) – Not sure how many non-multi guys do these, but for decathletes, getting your body used to serious amounts of warming up and cooling is essential. I’d guess in the average deca, one would spend a good 120 mins+ of ACTIVE warm-ups. Makes the pounding your body takes probably about like a marathon by the time all is said and done (but a marathon at high intensity!). This warm-up is probably about 25-30 drills and dynamic stretches and dynamic movements. Followed by 4 fairly active build-ups at the end.
2. Dynamic Flex
3. Sprint Development -5 different sprint drills x40 m with a 10mm sprint off at end.
4. LJ – Short approach (8 steps) x8 – Felt super heavy and sluggish on take-offs and sloppy on landings. Was putting these out at about 5.35. My goal would be getting these short approach jumps up near 6m, which would put me in condition to jump 6.60 on full jumps.
5. Foot stability work – strengthening feet and ankles
6. Weight Circuit – About 20 different exercises at 12 reps per exercise, minimal (<20") rest between sets. A fairly easy circuit.
7. More core GS work

After just 3 days into the first microcycle my new program, I'm already feeling stronger, tighter, and can tell this will put me in goodd condition.

[Matt Norquist]

Matt Norquist on May 15, 2009 at 2:05 pm #83410

Thursday 5/14

12 minute warm-up – mix of jog and drills.
Static Flex
Sprint Drills – 6 drills – 2x30m
Hurdle Mobility – 5 drills – 2×8 hurdles
Extensive Tempo- 16x100m @70% with 1′ rest. All 100’s between 14.2 and 15.8.

Weight circuits – 25 exercises x 10 reps each – no rest. Light weights.

GS – Hip and abdominal strength

Multi-Jumps – IN sand

[Nick Newman]

Nick Newman on May 15, 2009 at 2:13 pm #83412

Come back deca. Was ugly enough that I thought about disappearing from the site 🙂 Will give you all a blow by blow.

I live in Chicago, meet starts at 2:15 PM. My boss calls me in for a meeting at 12:30, and I literally cannot get out of the office till 1:20 – meet is 15 minutes away. Get to my car, am on the way, and get stuff in a traffic jam (big accident in front of me). I did not get to the track and parked until 1:57 or 1:58. get changed, and probably got a maximum 7-8 minute warm-up. Not ideal for a comp. Especially given my quad troubles. So, I run the 100 as hard as I feel safe doing. Being honest, I’d say it was 95% effort. 1.6mps headwind. Kinda sucked.

Oh, and there were only 3 decathletes!!! Deca is always a lonely event, but 3??? Come on!

12.46 – SHIT. On the positive side, my quad was fine – but the last time I ran that slowly was as a 15 year old!

Onto the LJ. 5.87. This is right where I expected to be, and an encouraging sign that my switched take-off foot is working. 1.7mps headwind here, too. I left a fair bit on the board (4″ back), and definitely left a good bit on the landing. But all in all, I’ve got to say I was please with LJ> Got a chance to warm-up too, and watching the video, can see that my run looks a LOT better than the 100.

SP – 11.32 or 11.42 – something like that. Real annoying. I did some OHB past 16.0 in warm-up and BLF at 14.0, so I thought I’d nail it. Foot fouled first throw at 12.xx, and just couldn’t stick the next 2.

HJ – 1.63 – Opening height. I turned my ankle on my first attempt at 1.69 – a weird inward sprain or something. Hurt like hell. I have done almost no practice at this event (2 sessions since 2000!) but that is pretty pathetic. I scissored over 1.60 in warm-ups which is a good sign though. In old days, I generally jumped 20cm higher than my scissors. I suspect this is all about repetitions and it will pick up.

Didn’t run the 400. The ankle was swelling up, so I iced and took off so that I’d have a good chance to run today.

Between days — As we’ve all discussed, diet is super important. What did I do for dinner?? Friends in from out of town and a colleague’s going away party led to an evening that included only bar snacks and a lot of beer. The plus side of being an old guy who only runs for himself is that nobody is counting on me, and I can do that kind of thing. (Friends are only in town once in awhile, so that takes priority!).

The downside?? I woke up this morning feeling a bit as though I had just crossed a desert without food or water, only to reach the other side and proceed to get beat up with baseball bats. That was a bad hangover. Drinks, no food, probably mildly dehydrated to begin with…. Not a good combo!

Hurdles at 10:00 AM – another thing – Meet organizers: Please do not ever start day 2 decs at 10. That is ridiculous. 12 or 1 lets us get a lot more recovery time and sleep.

Ran a 17.38. This is pretty bad, but I actually wasn’t that bothered by this one. Was just glad to finish the race. Ankle bothered me in warm-ups and I felt it during the race, but not terribly. I clobbered the 8th hurdle and nearly went down – 5 steps to hurdle 9, but fought back and 3 stepped to hurdle 10 and finished strong. Even though it is slow, I’m OK with it considering it is my first 110 race in 9 years. I’d rate this event somewhere between my LJ and SP. Maybe even better considering last night’s activities.

Discus – Had huge warm-ups – 3 stand throws past 35m line, and 3 full throws right at 40. Not even fully getting after it. Was really windy – left to right, which I actually like for discus. First throw was a monster, but 3 feet right of sector. We measured it for kicks – 42.27. Shit that would have been nice. Ankle really starting to seize up on my now… Second throw – bogus foot foul (I don’t think I fouled) at 38 or 39. Had to stand throw the third – 34.86.

Pole Vault – I don’t have poles, so was borrowing another guys’.. All he had was a 15′ series of 185, 190, 195 and 15’6″ at 180, 185, 190. These are smaller than what I use to vault with, but there’s something about it being first comp in 9 years that made me nervous. I warmed up – swing ups + 1 plant, but my ankle was like a rusty hinge, and I simply did not want to risk hurting myself – given the need I had to jump perfectly to even get on a pole.

Javelin – 48.4x. – Warmed up pretty well. Felt good, although unable to be aggressive with getting my left foot down – which is where the big throws come. Hence, my throws were short run-up and all arm. I got a little pop, followed by funny bone type sensation on first throw, and shut it down.

Didn’t run 1500m. Sitting out the 400 and 1500 means I can get back on my new training cycle Monday, as I don’t have the usual 3 day soreness period from a Dec. Based on my other marks, if I were to hypothesize on my other events, I suspect I would have run a 54.x a 3.70 vault, and a 4:40 or 4:45 1500m. Which would have added 1800+ to my score

390x for 7 events. Figure a 5700 or so, if I’d done whole thing. This is worse than I was hoping for, but not awful. I now know where I actually am. (I think I may have been practicing the art of deceiving myself with my self timed runs in practice)…

I think 6000 is imminently doable this year, maybe even 6300+ – but I have work to do.

Monday begins a new 2-3 month cycle – emphasizing physical condition over technique. Will focus heavily on lifting strength (Squats, Cleans, Incline), jumping strength (SLJ, Vertical), explosive (OHB and BLF) and speed (combo maxV and 200/400). Will probably not do a lot of meets, but instead very regular time trials and testing.
Stay tuned.

Im sorry about your first DEC troubles…ive got to say though, your a great story teller…i was laughing so hard at it all…

[Matt Norquist]

Matt Norquist on May 15, 2009 at 2:24 pm #83414

Im sorry about your first DEC troubles…ive got to say though, your a great story teller…i was laughing so hard at it all…

Thanks Nick. At least I have humor going for me 🙂 Being totally serious, I wasn’t too disappointed. Not what I used to be, but I survived.

I’m realizing as I’m starting this current cycle that:

1. My core is very weak
2. I probably never did enough running in my entire career
3. My lifting was probably too limited as well

Based on my starting point from last weekend, and comparing old training to new model, I’m extremely optimistic about my ability to begin to put up some good numbers.

[johnstrang]

johnstrang on May 16, 2009 at 1:48 pm #83432

Your first dec was a good start I think considering all the time you took off and troubles you encountered. I look forward to seeing how much you improve when you do another one.

[Matt Norquist]

Matt Norquist on May 16, 2009 at 2:33 pm #83437

Thanks John. I’m optimistic about how things will evolve.

[Matt Norquist]

Matt Norquist on May 16, 2009 at 2:47 pm #83439

Friday – 5/15

1. Warm-up – 12 min – jog and drill
2. Hurdle Mobility – 4 exercises 2×8 H + 4 exercises – 1x8H
3. Tech dev – High jump approach
4. Sprint work – 2x20m – 5m walk in; 4x20m – 10 m jog in; 2xflying 10m with 20m sub max sprint in.

Felt extremely fast today. I timed a couple, but really don’t trust my self timing, so won’t report times. But, I do know I was covering 20m in 9 strides and 10 in 4 and a bit.

Weights:

– DB single arm snatch – 6×3+3 – 45, 50, 55, 60, 65, 70
– Squat – Was supposed to do 7×4 a2G with last 4 at 77.5% of max. I literally could not even complete warm-up sets. This week was my first time EVER deep squatting, so my legs were just worthless past 90 degrees. Couldn’t even do proper form with bw. Strange that didn’t interfere with sprinting…
– Incline bench 5×4 SS with 5×7 chair pull-ups (hold body in seated position with pull-ups – thighs parallel to ground, calves perpendicular). That type of pull-up is a lot tougher than regular pull-ups. Inc – 155, 185, 205, 215, 225 (only got 3, spot 4th).
– Good morning – staggered stance 2×8+8 – 70, 70
– Jog/skip – 400m cooldown

[Nick Newman]

Nick Newman on May 16, 2009 at 2:56 pm #83440

haha, i think my self timing method is SOOOO reliable…Sometimes when i do, i litterally have (for example) had 5 consecutive 40m runs of 4.22. Crazy right…

How come you don’t trust youself ?

[Matt Norquist]

Matt Norquist on May 16, 2009 at 3:02 pm #83441

I think I either hit start too late or end too early because I want to have faster times.

Case in point – I run 12 secs in the 100m last weekend, yet today on my self timing, I hit a 2.1x 20m with a jog in and a flying 10 in well under 1.0. If I could do those times, I would run low 11’s.

I think I might spring for some timing gates so I can be correct.

[Nick Newman]

Nick Newman on May 16, 2009 at 3:15 pm #83443

Haha yea, you may be a bit off…

When i HT myself for fly 10m. I always hit between 0.95-1.00. I actually hit the exact same times when i time myself electronic. I’ve done HT for like 4 years and i do it a lot. So i’ve got pretty good at it…I hit 4 consecutive 0.97’s once hand time…

[Matt Norquist]

Matt Norquist on May 16, 2009 at 11:28 pm #83446

Thing is, my timing is consistent, I think it just might be wishful. Anybody know where the best place to pick up timing gates affordably is? I don’t want any sort of fancy set-up, just something that allows accuracy.

[Matt Norquist]

Matt Norquist on May 17, 2009 at 10:32 am #83468

5/16 =

Short warm-up
Static Flex
Dynamic Flex
Sprint Development drills – 5 exercises x40m + sprint off 10m
Javelin – 12 throws 3 step approach. Had several throws at 47m
Tempo – 6x200m – 28-30″. 3′ rest.
Easy cooldown

General strength – Core and bw strength work

Felt good today. still real sore from squats and my hip complex is fatigued from all the work we did, but had a pretty easy time on the running today, which is encouraging.

[RussZHC]

RussZHC on May 17, 2009 at 10:37 am #83469

Sounds like you are going to be in for some “adventures” with squatting; this past year I implemented quite a variety of squats [front, rear, A2G, “pause”, “stutter” (think multiple pause at various places either down, up or both)] and I think there is benefit just doing variations.

Sorry it is a bit late but May 13/09 entry, item # 5:

5. Foot stability work – strengthening feet and ankles

If you have time, could you list what it was you did?

I have some athletes with ongoing lower limb issues so, in looking to late summer and next fall/winter I plan to help rebuild them from the ground up, so to speak.

[Matt Norquist]

Matt Norquist on May 17, 2009 at 10:52 am #83470

No problem.

Basically: walks x 10m:

Heel Walks
Toe Walks
Toe Lunges
Walk on outer edge of feet
Walk on inner edge of feet
Duck Toed Walk
Pigeon toed walk
Foot pulls – Contracting my foot muscles and pulling myself with my toes

All barefoot on track

[RussZHC]

RussZHC on May 17, 2009 at 11:01 am #83473

Thanks 🙂

Very similar to what we have done for rehab (and then in sand)

[Matt Norquist]

Matt Norquist on May 19, 2009 at 2:19 am #83534

5/18 – AM

General Strength – Core work –

10 exercises x 16 reps each and
10 of 12 reps each

No recovery between.

Stuff like -V-ups, Crunches, Leg toss, Back Hyper, Bridge, Push-ups, Clap Push-ups, Squats, Burpees, etc.

Followed by Weights – Light day – Circuit Training.

Afternoon today will be sprint development (Drills), plus General Endurance work – 10x200m with body weight exercises in between sets.

[Matt Norquist]

Matt Norquist on May 19, 2009 at 12:28 pm #83557

PM –

– Warm-up – (Short) conditioning warm-up
– Static Flex
– Sprint Development – 2×30 – Straight leg bound, backward run, side A skip, Side Skip, Lateral Crossover
– Dynamic Flex

Did same GE circuit as last week, and felt a lot stronger. Circuit looks like this:

30 seconds per station – no rest between:

(Crunch, Mountain Climber)x2
Run 30″
(Push up – A Skip)x2
Run 30″
(Crab Kick, Chinnies)x2
Run 30″
(Burpee, B Skip) x2
Run 30″
(V-up, Squat)x2
Run 30″

Idea is to really blast all exercises and then hammer the run (trying to go at least 200m per run). 4′ rest between.

MJ – Lower leg jumps barefoot in sand – 7 exercises x 30″ each. Focusing on building strength in limbs, vs. super high quality contacts

[Nick Newman]

Nick Newman on May 19, 2009 at 12:30 pm #83558

Where’d you get that circuit from?

(Crunch, Mountain Climber)x2
Run 30″
(Push up – A Skip)x2
Run 30″
(Crab Kick, Chinnies)x2
Run 30″
(Burpee, B Skip) x2
Run 30″
(V-up, Squat)x2
Run 30″

[aivala]

aivala on May 19, 2009 at 1:12 pm #83560

haha, i think my self timing method is SOOOO reliable…Sometimes when i do, i litterally have (for example) had 5 consecutive 40m runs of 4.22. Crazy right…

How come you don’t trust youself ?

I have the same thing, when I did 300m repeats I could run thrice in f.e. 42.10, I don’t know how is it possible to hit exactly the same time so many times. I have even wondered if clocks worked all right lol.

[Nick Newman]

Nick Newman on May 19, 2009 at 1:13 pm #83561

I couldn’t do it during tempo runs…but short speed i do it really easily…i mean, when your running flat out everytime…of course the times are going to be simular…

[B Hobbs]

B Hobbs on May 19, 2009 at 1:22 pm #83562

Its good that you got that first dec out of your way. What was the point of that first dec? Was it strictly for baseline numbers?

I am shocked to see how you view your 400m and 1500m. Maybe your confidence comes from the fact that those are your best events (compared to most decs). With a 50. Lifetime PR getting back within 2 sec, in 3 maybe 4 decs, will be EXTREMELY difficult.

Your field events will be the first to come back. So don’t focus TO hard on TRYING to improve those. You know what you need to do but more than likely can’t because of speed, power, strength issues. The 110s will come back next because you never loose the rhythm/ pattern.

The last to come back will be the 100, 400 and 1500. Focus on hitting your tempo work and speed endurance before I come back and say I told you so.

[Matt Norquist]

Matt Norquist on May 20, 2009 at 1:16 am #83583

Where’d you get that circuit from?

(Crunch, Mountain Climber)x2
Run 30″
(Push up – A Skip)x2
Run 30″
(Crab Kick, Chinnies)x2
Run 30″
(Burpee, B Skip) x2
Run 30″
(V-up, Squat)x2
Run 30″

Nick – Got this from Mike Young. I’ve enlisted Mike’s aid in putting together my training regimin to get me back into shape. And boy does that (and other workouts) show me how far I have to go.

The encouraging thing is, I’m realizing now that I was probably never really very strong (given that I’m as strong now – both lifting and endurance – as I’ve ever been) – so I think I have a lot more runway for improvement than I initially expected.

[Matt Norquist]

Matt Norquist on May 20, 2009 at 1:33 am #83584

Its good that you got that first dec out of your way. What was the point of that first dec? Was it strictly for baseline numbers?

I am shocked to see how you view your 400m and 1500m. Maybe your confidence comes from the fact that those are your best events (compared to most decs). With a 50. Lifetime PR getting back within 2 sec, in 3 maybe 4 decs, will be EXTREMELY difficult.

Your field events will be the first to come back. So don’t focus TO hard on TRYING to improve those. You know what you need to do but more than likely can’t because of speed, power, strength issues. The 110s will come back next because you never loose the rhythm/ pattern.

The last to come back will be the 100, 400 and 1500. Focus on hitting your tempo work and speed endurance before I come back and say I told you so.

TrkNFld –

Point of first one: Yes, baseline #s, and see how my body reacted to 2 consecutive days.

What do you mean “shocked to see how I view my 400 and 1500?” I have a pretty easy time with those, have always done well on those relative to my high end speed. (I’m probably naturally wired as a middle distance runner – IE – As a 9th grader, when I was running a 58s 400m, I was doing 800m in 2:09 and 5K in 16:47) – just never had the frame for it – naturally too big. Ran a 2:37 1,000m and have gone sub 2:00 800m as well (while training for dec).

To give you an idea of my speed/endurance shape, I have no trouble banging out 6-8x200m with short rest at 28s, and in fall (before I was posting, I’ve done 5k in 17:33, and 1200m time trial in 3:36).

My big limiting factor has always been my sprint speed.

But — With new program I’m on, we are doing a LOT more tempo running (most people don’t realize how much running volume Mike has me doing, even in my warm-up and sprint development drills).

For me, the one that will take the longest to get back is 100m, the HJ, and the PV. HJ and PV due to lack of ability to get to facilities to train. 100m, because the sprinting muscles are so out of shape that it will take a good while to get my CNS re-used to firing quickly.

[Nick Newman]

Nick Newman on May 20, 2009 at 1:54 am #83588

[quote author="Nick Newman" date="1242716424"]Where’d you get that circuit from?

(Crunch, Mountain Climber)x2
Run 30″
(Push up – A Skip)x2
Run 30″
(Crab Kick, Chinnies)x2
Run 30″
(Burpee, B Skip) x2
Run 30″
(V-up, Squat)x2
Run 30″

Nick – Got this from Mike Young. I’ve enlisted Mike’s aid in putting together my training regimin to get me back into shape. And boy does that (and other workouts) show me how far I have to go.

The encouraging thing is, I’m realizing now that I was probably never really very strong (given that I’m as strong now – both lifting and endurance – as I’ve ever been) – so I think I have a lot more runway for improvement than I initially expected.[/quote]

Thought so 😉

[Matt Norquist]

Matt Norquist on May 20, 2009 at 5:56 am #83599

5/19 – All in AM – 5:30-7:45

Warm-up – miscellaneous jog, accels, drills, etc.
Sprint Development – 2x30m – A Skip, B Skip, Backward Run, High Knees, Butt Kickers, plus a few other drills.
Belly Sprints – 4x20m (lay in different positions, and pop up and go on the whistle) 2′ rest between
Falling Starts – 3x30m
MJ – SLJx3; 3Jx3; STJx3; LLRRLandx3 – Went about same distance as last week, but this week, it was on EXHAUSTED legs, vs. last week was semi fresh.

Weights:

Clean – 6×3 (Last 3 sets at 82.5% of 1RM – 265 as 1RM reference). My reference may be a little aggressive, as I’ve not actually maxed, and have mostly been doing hang cleans up until now – don’t think I do the “double knee bend” quite right as I’m clearing my knees, and am not dropping under the weight to catch it very well.

Pause Squat/DB Bench Super Set – Pause squat = 4 mississippi count at A2G position.

6×4 of each with 2′ or so rest between.

I dropped the weight a little on the squats for earlier sets, as my legs just aren’t recovering from last week’s squat sessions. Did last set at +5# from last week. Legs hurt like hell, but I endured. I think I will start seeing gains in the Squat and Clean next week.

DB Bench – 60, 70, 80, 90, 95, 95 (last set was actually 100# with spotter). Amazing how much harder dumbells are to move (especially first rep) than bar..

T-RDL – Single Leg RDL – with non supporting leg making a T (lined up with torso) at eccentric position of lift. 3×8 each leg – 135# (20# up on last week).

[Matt Norquist]

Matt Norquist on May 21, 2009 at 12:21 pm #83674

Wednesday – 5/20

AM – Core workout – isometric exercises for sets of 30s

PM –

Long Warm-up – conditioning warm-up: 200m skip, 800m jog, dynamic mobility, 12-13 other 50m skipping, backward running, carioca, etc, drills, push-ups, lunges, light contact plyo stuff.

Static Flexibility

Dynamic Flexibility

Sprint Development: 2x40m each: Straight leg bound, backward run, side A skip (L and R), side skip (L and R)

Multi-Throws – OHB, BLF – real solid today – had a bunch past 15m in ohb and past 14m on blf. These are pretty solid marks. Didn’t feel so much “explosive” as I did stable – as though I wasn’t wasting any motions.

Shot Put – Stand throws were good – neighborhood of 12m; Full throws were not going much further, but I lined 2 up at just shy of 13m – which is the best I’ve done in practice, maybe ever. When I’d thrown 13’s in comp, I’d usually hit 12.50 in practice. Today’s were foot fouls, but I’m not really concerned with that right now.

Discus – Decent – Not huge. Throws were kind of all arm. Still – stand throws were consistent at 35-36m. Full Circle at 37-39.

Short Approach LJ – 10 jumps. First 5 just pop ups. Second 5 full jumps. Worst one was 5.45, best was 5.66. These felt kind of like my multi-throws. Not super explosive, but very stable. Wasn’t getting much lift off the board, but distance was decent. Only 20cm off my full approach mark.

Fartlek run – 15′ – 2′ EZ, 1′ Hard x5. On the EZ 2′, I was covering about 450m. On the hard 1′, about 350-380. Felt strong and didn’t have a lot of lactic acid set in, but legs are pretty fatigued. Shins were the only thing that bothered me.

A good workout.

Tomorrow is another High Intensity day – Heavy Squats and Incline Bench, some HJ approach work, + some all out 20’s, Flying 10m, and 50’s+ MJ.

[Matt Norquist]

Matt Norquist on May 22, 2009 at 10:44 am #83717

Thursday – 5/21

Warm-up
Dynamic Flex
Sprint Dev
Tech Dev HJ – Approach runs and circle runs both directions

Speed Development:

4x20m w 10m jog-in – 2′ rest
4x Flying 10m with 25m sub-max run-in – 3′ rest
2x50m from 3pt stance – 5′ rest

Hamstring wouldn’t loosen up today, so kept it below 90% effort. But, felt pretty solid and powerful.

MJ – Hops, Bounds, etc – 44 contacts

400m – skip and walk cool down

Weights –

Single Arm DB Snatch – 7×2 (Each Arm) 55, 55, 60, 65, 70, 75, 80

Deep Squat – Full ROM – 7×4 – worked from 70-100 KG. Working sets at 90, 90, 95, 100 kg. Never realized I was this weak until I started doing A2G squats. I actually think I can clean more than I can do for A2G squat!! It is embarrassing having only 2 plates on squats and struggling. But at same time, good motivation to improve!

Incline Bench/SS with Sit position pull-up (thighs parallel to ground, calves perpendicular)

Inc – 5×4 – 135, 185, 205, 215, 225
Pull-up – 5×8

Supposed to do staggered good mornings, but Hamstring not feeling good, so skipped.

Squats are coming along, incline is pretty solid. That’s almost as much weight as my working sets on flat bench, so I’m pretty pleased with those #s. No idea if the DB snatch is decent weight or not.

[johnstrang]

johnstrang on May 22, 2009 at 11:07 am #83720

Single arm db snatches are one of my favorite lifts to do, I feel like they are easy on the body and make me feel explosive so I do them before competition if i have access to db’s. Seems like pretty good weight if you are able to move 80lbs pretty fast. Im pretty impressed with your incline bench though, doing 225 on your 5th set seems pretty good. Pull the hami or just knotted up?

[Matt Norquist]

Matt Norquist on May 22, 2009 at 11:37 am #83725

Single arm db snatches are one of my favorite lifts to do, I feel like they are easy on the body and make me feel explosive so I do them before competition if i have access to db’s. Seems like pretty good weight if you are able to move 80lbs pretty fast. Im pretty impressed with your incline bench though, doing 225 on your 5th set seems pretty good. Pull the hami or just knotted up?

Yeah, I moved 80# easy enough with Right hand. Left was a little tougher.

The 225 kind of surprised me. Doing that much weight on incline suggests I should be able to lift a lot more than 260 or so for 1RM on Flat bench.

No pull. It was just really tight, not even knotted up, just a twinge that worried me. If it was a comp, I’d have heated it up and gone all out, but in practice, no reason to risk it.

[Matt Norquist]

Matt Norquist on May 22, 2009 at 11:59 pm #83738

Easy (but longish) AM session from 5:30-7:30 this morning.

Warm-up – Jog, skips, drills,
Static Flex
Sprint Dev – 2x30m (A Skips, B skips, Backward Skips, Backward run, side skips, crossover run)
Dynamic Flex
Extensive Tempo – 1500m pace, plus a little faster. 20x100m @17s each. 51s active recovery (walk-jog). Ran last 2 at 15s.
MJ – Lower legs – 7 exercises x30s each. On Mats, barefoot

Weight Lifting Circuit – Conditioning, not strength. Just moving between exercises, no rest between sets – 25 lifts x10 reps each.

Abs/Core workout.

[Matt Norquist]

Matt Norquist on May 24, 2009 at 7:46 am #83813

Saturday – 5/23

Warm-up – Light log, drills, etc.
Static Flex – PNF
Dynamic Flex
Sprint Dev – 2x40m – A skip, b skip, backward skip, backward run, carioca, crossover run

Throws – Multi-Throws with 16# med ball
Javelin – 5 step. Tech dev. Got after it a little today – first time throwing hard since before my dec 2 weeks ago. Put a couple past 50m. Felt good.

Tempo Work –

6x150m – 19.9-22.1 – 3′ rest. Pushed first 30, floated 80m, and pushed a little at last 30-40m. Times were all over the map. But I felt strong on all of them, except ankle is still stiff from when I hurt it high jumping – running the curve gives me pain.

3′ rest after 6th, then a 300m time trial.

38.6 – I was pretty pleased with this, given that I already had 900m of tempo on my legs. I came through 200m in 24 mid – and then tanked last 70m. Held my form but contact times were kind of ridiculous!

Easy cool down. walk lap, jog lap – both barefoot.

GS – body weight stuff afterward.

[Matt Norquist]

Matt Norquist on May 25, 2009 at 5:27 am #83882

5/24 – Gorgeous day in Chicago. Decided to go on a nice long run along the lake. Did 4-5 miles of fartlek – 5′ at 7′ mile pace. 1′ at 5′ pace, 1′ slow jog.

Plus some core and light weight work.

[Matt Norquist]

Matt Norquist on May 27, 2009 at 7:49 am #83993

5/25 – 18 hour work day on Memorial day. GEEZ. I was in Canada all day with clients.

5/26 –

Track Session –

Short Warm-up – 15′ Skips, Drills, Jogs, Build-ups (6×60)
Sprint Development – 2x30m – Ankling, A Skip, B-Skip, High Knee, Butt kicks, Fast leg.
Dynamic Flex
3x30m – Hard Build-ups

Speed Development:

6x Flying 15m with 30m sub max run-in. 4′ rest between. I was moving on these. Didn’t time, but was covering 15m segment in under 7 steps.

MJ – Stiffness Jumps – 4×5 (

Weights –
a. Power Clean – 7×2 (last 4 sets at 85% max – 265# reference) used 220-225.
b. Super set:

Pause Squat (3 count) 6×3 – last 4 sets at 70% squat max reference (max ref for full squat at 300#)
DB Bench – 6×4 – 65, 75, 85, 95, 100, 100 (no spotter for any sets) will move up to 110 next week.

T- RDL – 3×8 (each leg) 135 on all sets.

Squats are coming along. I can feel it helping my ROM on the running.

[Matt Norquist]

Matt Norquist on May 28, 2009 at 12:50 pm #84060

Wednesday – 5/27

Short Warm-up
Dynamic Flex
Sprint Development 2x30m – A Skip, B Skip, Double butt kick, fast leg, AA, AC

HJ – Serpentine Runs + Circle Runs – 4x in each direction; 8 short approach “jumps” – place I’m at does not have HJ mats, so I simply did max effort jumps with a 5 step approach – going for height.

Discus Throw – 7 stand throws. 7 full throws.

2x30m build-ups

7x full approach LJ – Just pop-ups. Felt really solid. My last 4 steps are awfully slow though.

2x2H
2x4H

Smoked the hurdles today. First time over them at speed in 3 weeks (have just been doing mobility work) but I was super on. Had hurdles spaced 1 yard close. Best I’ve felt on hurdles in a long time.

Tomorrow is a tough day – AM fartlek and core work.

PM – Warm-up, MJ, Drills and then Heavy weight day.

[Matt Norquist]

Matt Norquist on May 30, 2009 at 1:34 am #84108

5/28 –

AM – Fartlek on Concept 2. 2 mins EZ (2:00 500m pace) 1 min Hard (1:30 or better 500m pace). For those of you who ever use Concept 2 rowing machine, you will realize that this is really moving. I love rowing workouts. Did 18 minutes of this.

Core stability work.

PM –
Long warm-up
Static Flex
Dynamic Flex
MJ – low intensity – sand barefoot stuff
Sprint Drills

Weights –

Single Arm DB snatch – 7×2 each arm – 65, 65, 65, 70, 75, 80, 85 (Up 5 lbs from last week). I’d like to get these up over 100 LB for set of 2.

Super Set – Lunge with Military Press – used dumbells for both.
5×6 each leg lunge. 5×7 Military.

50’s, 55’s, 60’s, 65’s, 70’s.

Eccentric Calf Raise – Lower on 1 leg, raise with 2 legs. This killed my calves.

Weighted Crunches.

[Matt Norquist]

Matt Norquist on May 30, 2009 at 1:41 am #84109

Friday – 5/29

Short warm-up
Dynamic Flex
Sprint Development – 2x30m – ankling, a skip, b skip, high knees, butt kicks, fast leg

Accel Development – 8x30m at 95-100% effort. These feel pretty good. Faster than I’ve done them before.

MJ – 50 contacts or so – various hops, skips and bounds for distance

Weights –

Cleans – Max Ref at 265

Full – 2×2 @ 135 and 185 – Focusing on speed and tech
Knee – 2×2 @ 200 and 210
Hang – 2×2 @ 220 and 230

Squats – Full ROM squats – 7×4 – 135, 155, 185, 205, 205, 225, 230. I’m inching up on these. If I hadn’t done lunges yesterday, I’d have felt a lot better – but these are definitely improving.

Incline BP superset with sit position pull-ups.

Inc – 5×4 – 155, 185, 185, 215, 225 – I think the 225 last week may have just been an anomaly. I needed spotter today for reps 3 and 4.

Pull-ups – 5×10

Staggered Good mornings – 2×8 each leg – light weight as my hammies were pretty tired.

[Matt Norquist]

Matt Norquist on May 31, 2009 at 7:19 am #84221

5/30 – Nice workout –

Short Warm-up
Sprint Drills – A skips, B skips, straight leg bounds, backward skips, backward run. 2×40 of all
Hurdle Hops – 4×4 hurdles – at 33″
Multi-throws – OHB and BLF – Feeling kind of worn out today (Thurs and Friday were both pretty heavy lifting days) so didn’t throw as far – around 13 and 14.2 m respectively.

Shot Put – 6 stand throws – 10.75-11.5M; 6 Full throws – 11.4m-12.25m.

Javelin – Stand throws – didn’t measure. Not very far today. Focusing on blocking on my left leg.

Tempo – 10x120m – 1:40-2:00 rest. 80%

First 8 in flats – 15.8-17.0 seconds – this was all at around 400m pace, I’d say.

Last 2 put on the spikes and went hard (95% effort). Did a 5m jog in start. 14.6 and 14.4. Pretty happy with that, given that I’d already run 8 of them.

[Matt Norquist]

Matt Norquist on June 2, 2009 at 10:26 pm #84354

5/31 – Rest Day

6/1 – This week is a pretty light week.

Full Warm-up
Static Flex
Dynamic Flex
Sprint Development – 2x30m – Straight leg bounds, Backward running, Side A skip, Side Skip, Crossover run

GE Circuit – 2x
(Crunch, Mountain Climber)x2
Run 30″
(Push up – A Skip)x2
Run 30″
(Crab Kick, Chinnies)x2
Run 30″
(Burpee, B Skip) x2
Run 30″
(V-up, Squat)x2
Run 30″

MJ – 30s on off – lower leg jumps

Jog 3 lap cooldown.

[Matt Norquist]

Matt Norquist on June 3, 2009 at 11:50 am #84377

6/2 –

Full Warm-up 6x50m accels at end
Dynamic Flex
Sprint Drills – 2×30 – miscellaneous drills (6 drills)
3x30m build-ups

6x15m flys with 50m sub-max (80-90%) run-in – Was really moving on these today. Stride felt long and powerful, with short contact times.

MJ – Stiffness jumps with Eccentric Land after stiff jump. This gets your legs pretty good.

Cleans – 4×1 – 135, 155, 185, 205

Squat Max – (Upper thigh to parallel) 135×4, 225×2, 245, 275, 295, 315, 325, Failed on 335. Funny how shallow these squats felt after doing Pause Squats and A2G squats.

Bench Max – 135×5, 185×2, 205, 225, 245, 265. Failed on 275 – could not quite get it up.

I was hoping for a little more out of Bench, but was pleased with Squat. I expect next time I max, I will jump up significantly, in that this was my first time doing 100% effort on lifts in 9 years. So now I have actual numbers to base things on.

Weight – 198. Kind of strange. I’ve actually gained 3-5 pounds in last 5 weeks since starting to train more seriously. I’m not any bigger, but I’d have expected to shed 3-5 pounds, even with the fact that I just started using creatine about a month ago.

[Matt Norquist]

Matt Norquist on June 4, 2009 at 1:47 am #84404

6/3 –

AM – 5 minute jog warm-up
Dynamic Flex

HJ Approach – Serpentine and Circle Runs (4x each – both directions)
Discus – Did Light (4kg) med-ball throws instead

General Strength – Core/Stability Work

Fartlek – 6x jog a lap, run a lap. Jog laps were all at 1:55 or faster. Run laps were all between 70-75 seconds.

In total covered 12 laps in 18:44 – pretty decent 3 mile time, given that it was a fartlek!

[Matt Norquist]

Matt Norquist on June 5, 2009 at 10:59 am #84496

6/4 –

Easy warm-up – 5:00 Row at 1:40-1:50 pace on Concept 2

Clean Max – 135×3, 185×2, 205×1, 225×1, 245×1, 265xFail, Fail. Went back down to 255, but couldn’t get it by then. So my official Clean # is only 245.

SUPER Frustrating. I was expecting to put up a big # on cleans today. Was expecting at least 265, maybe even 275. Again, I will chalk this time up to being out of practice on 1RM work, but I’m ticked off. Those are WEAK numbers. I was feeling kinda sluggish and couldn’t get into it today, though..

Super Set Barbell Lunge with Military Press –

115, 135, 155 – all by 6+6

SS with DB Military –

60, 70, 70 – 3×7 reps

Came back and did some snatches – sets of 2 – worked up at 115, 135, 155, 175. That’s actually a PB, so I’m pretty pleased – though still upset about the cleans.

Finished with eccentric calif raises (Up with 2 legs, down slowly with 1) and then some weighted crunches.

[Matt Norquist]

Matt Norquist on June 6, 2009 at 8:57 am #84530

6/5

Easy Warm-up
Sprint Development – 2x30m of a variety of drills
Throws –
OHB and BLF – 4x – Got to 13.5 and 15.5m
Stand Throw Shot – 11-11.50 with one at 11.7
Full Throw – 11.40-12.50
Discus – Just A few throws

LJ Run-ups with take-off – no landng. I was ON today. (That is a relative term, as ON for me is 6.0m vs. 7 or 8 🙂 But I was doing pop ups were I was stepping down at over 5m on first step and over 6.4 on second. 5x

3x30m – gradually faster

2x2H
2x6H

Hurdles didn’t feel great – legs are kind of tired.

300m Time Trial – 38.10. A 0.5 improvement over 2 weeks ago. Not a huge improvement, but last time it was after a bunch of slow(ish) 150’s. Today the 38.10 was after a bunch of hard LJ runs, build-ups and Hurdles. Was also all alone, without any competition.

If I can get this time down to sub 37.0 in the next 8 weeks, I will feel that I’ve successfully built my base for a good training season next year.

[Matt Norquist]

Matt Norquist on June 9, 2009 at 12:54 pm #84659

6/6 –

Easy 4 mile run – Out for first 2 miles @ 14:23 – walk/jog 3′ (covering .25 miles) – back 1.75 miles in 11:25.

6/7 – Rest and watersports at the lake

[Matt Norquist]

Matt Norquist on June 9, 2009 at 1:02 pm #84660

6/8 –

My Best workout – by far – since restarting training!

Session 1 –

Short Warm-up
Dynamic Flex
Hurdle Mobility – 2x8H – 4 drills

Speed Development – 6x60m – Sprint Float Sprint – 20m segments. Was just flying on these. I’m excited to get in a meet again to test my conditioning for 100m.
MJ – 5x5H @36″

Session 2 – Weights
1. Power Cleans 8×2 – 135, 135, 185, 205 – last 4 @85-90% – 220, 220, 230, 230 – Did these without a belt or wrist straps today (usually use both for weights above 100kg). Was getting way underneath the bar.
2. Super set – 2×5, 2×3 @85%, 2×1 @90%
a. Deep Squat – A2G – 135, 185; 235, 235, 250, 250
b. Bench Press – 135, 135, 225, 225, 240, 240

The deep squat I am really please with – 250 is 80% of my parallel squat 1RM – so I’m confident that I can see the deep squat get up to 300 by end of year with parallel at 365. Felt squats in the front of my hips today, for some reason. Strange..

3. Reaching Lunges – Reach way out with front let and deep lunge over front knee. Lighter weight – my posterior chain was wrecked after 14 sets of PC and Squats. 2×8+8
4. Weighted Crunches.

[johnstrang]

johnstrang on June 9, 2009 at 1:46 pm #84666

Any meets coming up soon?

I don’t think its too strange for your hips to be sore if you havent done too much deep squatting. Hurdle mobility is usually what gets mine though.

[Matt Norquist]

Matt Norquist on June 9, 2009 at 1:59 pm #84667

Any meets coming up soon?

I don’t think its too strange for your hips to be sore if you havent done too much deep squatting. Hurdle mobility is usually what gets mine though.

Yeah, you’re probably right. I’ve just never done any before 6 weeks ago..

Hurdle mobility definitely does you in..

Will probably do a couple all-comers type meets in July, and I think there is an Illinois state club comp sometime soon – though I’m not sure when/where.

And then I will definitely do a Dec in August. I will find one somewhere – I know there is a big one in Finland that has Elite and Open levels that I may go to – but would of course prefer one in the US.

There is a running only “meet” this coming Saturday (it’s actually just time trials but with competition, a gun, etc) – where I may run the 100m or 200m prior to my workout.

[Matt Norquist]

Matt Norquist on June 10, 2009 at 6:58 am #84686

6/9 – AM

A – 2 GS Circuits working on Core Strength

Lunch-time
1. Full Warm-up
2. Dynamic Flex
3. Static Flex
4. Sprint Development – 4 Drills 2x30m each
5. Special Endurance – 3x500m – with 5′ rest. Running 400 for time and simply checking 500m time (easier last 100m).
Interval 1: 64 (80)
Interval 2: 64 (79)
Interval 3: 65 (84)

Not sure what is “Special” about running 500’s 🙂 – but was a good workout. I felt strong. Got some serious lactic acid build-up on last one. (FYI – this is run on an indoor 400m track that goes around a city block – each curve involves 2 right angle turns, and one of the straight aways has a short “S” turn in it). My best guess is the set up costs me 2.0 seconds per lap. If I time my sections on straights vs. curves, there it is a little more than 1.0 second difference on that 100m section, due to having to massively decelerate upon entry of the curve and exit of the curve.

6. Foot exercises.
7. BB Circuit – 4 circuits of 5-6 sets each.

[Matt Norquist]

Matt Norquist on June 11, 2009 at 3:37 am #84703

6/10 – AM

1. Warm-up – 5′ row – 1350m
2. Snatch – 8×2 – last 6 sets at 60-65% of PC Max (145 and 155), with exception of last set – dropped weight to 135.
3. Super set
a. Lunges – @50% Squat Max – 160 lbs – 5×4+4
b. Eccentric Wide Grip Pull-ups – 3s on lowering
4. RDL – 2×8 – 265 Lbs.

Would have gone heavier on RDL, but this was a 6 AM workout and everything felt kind of tired, not to mention I have speed work this afternoon and will not be very good if my legs are too wrecked.

[Matt Norquist]

Matt Norquist on June 11, 2009 at 12:41 pm #84717

6/10 – PM

1. Short Warm-up
2. Dynamic Flex
3. Sprint Development – 2x30m (6 drills – A Skip, B Skip, Double Butt kick, Fast Leg, AA, AC)
4. Tech:
a. Discus Throw – 8 Stand throws, 8 Full Throws -Pretty average throwing today – 108-120′ stands (mostly from 113-116) 115-130 Full throws (Only caught 2 – at 125 and 130, the others all were lousy releases).
b. HJ Approach work
5. 3x30m build-ups
6. 4x Full Approach Long Jump. My approach is getting better – My steps keep moving back- which I guess is a good sign. The place i jump at has bad boards (slightly raised off the runway) = I jacked my heel on the last run through/pop up.
7. Was supposed to do hurdles, but due to my heel, I just pulled the hurdles in super close (1/2 distance) and worked on going over the top, and wore flats rather than spikes. Kind of like drills. Did 8×3 hurdles like that.
8. Accel Development – 2x25m; 1x35m; 1x45m; 1x55m – Ran these pretty hard – stride length felt good, and I felt like I was able to accelerate for further into the distance than I typically do.

[aivala]

aivala on June 11, 2009 at 1:39 pm #84722

Why are you doing full approaches and then accel development?

[Matt Norquist]

Matt Norquist on June 11, 2009 at 2:08 pm #84726

Why are you doing full approaches and then accel development?

The total sprint volume of that session is still only about 300m. That is not that much volume for Accel Development.

[Matt Norquist]

Matt Norquist on June 12, 2009 at 12:05 pm #84758

6/11

1. Long Warm-up (Conditioning Warm-up – covers about 2 miles with lots of GS and sprint drills)
2. Static Flex
3. Dynamic Flex
4. Sprint Dev – 2×30 (A Skip, B Skip, Backward Skip, Backward Run, Carioca, Side Skip L and R)

5. GS – Series of Body weight exercises for 30s on/off + a run up a full flight of stairs at the end of the 30s on – so ends up like 30s on + stairs + 25 secs off). Exercises: Speed Push-up, Prisoner Squat, V-up, Clap Push-up, Squat Jumps, Back hyper extensions, Bridge, Dips, Russian Dance sort of thing, L-Overs, Prone Swimmer, Hindu Push-ups, Burpees with jump up to touch 10′ ceiling. That is a pretty tough little GS/GE Circuit.

6. Fartlek – Just did a steady state 15′ run today – Didn’t have the juice to do much varied pace. I cut loose on 2 laps at 62 and last one at 59. Did 2.25 miles.

7. More GS work – Core.

[Matt Norquist]

Matt Norquist on June 13, 2009 at 2:38 am #84782

6/12 – AM

Session 1 – 5-6 AM

1. Short Warm up
2. Dynamic Flex
3. Sprint Development – Drills – 2×30 – 5 drills
4. Accel Development – 3x(20,30,40) with 1′ rest per 10m run.

Felt quite fast on these, but my stride length was extremely short relative to usual (12 strides to 20 vs. 11 usual, 17 to 30 (vs. 15-16), and 21 to 40 vs. (19 usual). Any ideas on cause of this?

Session 2 – 6:30-7:30

1. Power Cleans – 10×1 – last 6 sets at 90%+ (225-235)
2. Super Set –
a. Single Arm DB Bench – 4×5+5 – 65, 70, 75, 80
b. Single Arm DB Row – 4×8+8 – 65, 70, 75, 80
3. Seated Russian Twists – 2×10+10 – 45#

I have so much trouble trying to lift heavy in the AM. My body just doesn’t want to fire, especially on cleans.

[Matt Norquist]

Matt Norquist on June 14, 2009 at 7:45 am #84813

6/13 –

1. Short warm up
2. Static Flex
3. Dynamic Flex
4. MT – OHB and BLF – Got a PB on BLF today – 46’3″ – OHB at 51’4″
5. Tech Development – SP – Stand throws- 37- High of 38’8″. Full throws – all over the map. Trying a new thing on full throws- – and i think it is working. I had a bunch of crappy ones, but toward the end (as my hand was wearing out, hit two at 42′ and 42’3″ – both with imperfect releases. I think I can pop the SP out to 44′ by end of summer. Maybe 45.
6. Sprint Dev – A few drills – plus 3x4H. Improved on last week’s 4H time by .10
7. Intensive Tempo – Tough one –
1x300m – 40.8

4′ Rest

250 – 33.2

4′ rest

250 – 32.9

4′ rest

150 – 19.6

4′ rest

150 – 19.2

Cool down

Was supposed to run the 300 a little faster – <40 – but I was too lazy in middle 100 and couldn't get pace picked back up on the last one.

[Matt Norquist]

Matt Norquist on June 16, 2009 at 11:30 pm #84908

6/14

Track Session
Short Warm-up
Dynamic Flex
Hurdle Mobility
6x75m Sprint Float Sprint – 30/20/25 segments. Really solid again today
5x5H Hurdle Hops – 36″

Weight Session

Power Clean – 8×2 – 135, 155, 185, 200, 210, 220, 230, 235

Super Set
a. Deep Squat – 145×5, 145×5, 205×3; 225×3; 255×1; 255×1
b. Bench Press – 145×5; 145×5; 205×3; 220×3; 235×2; 245×1

SuperSet
a. Deep Reaching Lunges – 2×8+8 – 135
b. Weighted Decline Sit ups – 60lb barbell – extend behind head to ground at eccentric position of sit-up – kind of combines a pullover with a weighted decline sit-up. This was my own invention. A nice ab exercise. 2×15

Didn’t feel quite as great on this weight workout as last Monday – but still progressed 5% on lifts.

[Matt Norquist]

Matt Norquist on June 17, 2009 at 12:37 pm #84942

6/16

AM
1. GS circuits – Core work
2. BB Circuits – Dumbells

PM
1. Short Warm Up
2. Static Flex
3. Sprint Development – 2x30x6 drills
4. Dynamic Flex
5. 3x500m – 4-4:40 rest. 64, 63, 65.

Didn’t feel great today. Legs pretty worn out from yesterday’s squats – but still managed identical times to last week with 1′ less rest.

[Matt Norquist]

Matt Norquist on June 17, 2009 at 2:15 pm #84951

6/16

5. 3x500m – 4-4:40 rest. 64, 63, 65.

.

Please note – those were the 400 splits en route to 500, not my 500 times 🙂

[Matt Norquist]

Matt Norquist on June 18, 2009 at 12:06 pm #84995

6/17 –

Had a crazy day at work (6:30 start and not done until 6 PM – due home by 7:30) so had to improvise a little today.

Warm-up – Ad lib – 15-20′ – mix of jogging, skipping, sprint development drills, and dynamic flex – finishing with 400m of alternate build-up 50m walk 50m.

Weight Lift –

1. Snatch – 8×2 – 115, 135 (2), 140, 145, 150, 155, 160 – 55-65% of clean max – guessing top set is 85-90% of snatch max.
2. Superset
a. Lunges – 3×4+4 – last 2 sets at 52.5% squat max: 135, 165, 165
b. Wide Grip Pull-ups with 3s eccentric phase – 3×7
3. RDL – 2×8 – 245, 285
4. Quick jog cool-down

Did all of that in <1 hour – so my rest periods were not optimal – but maintained good quality throughout. Seems like a good sign on my fitness.

Doing an open meet tomorrow PM.

100m
LJ
SP
Discus

Will do the Hurdle speed work (2x2H, 2x6H) that I was supposed to do today as part of my warm-up for the 100m or LJ tomorrow.

This is an all-comers casual meet – so HT marks.

Would like to go under 12.0 in the 100m, over 6.00 in LJ, over 12.00 in SP, and over 38.00 in the discus.

[Matt Norquist]

Matt Norquist on June 19, 2009 at 12:10 pm #85064

6/18 – Meet

Same kind of work issues got me to the meet late again today, but luckily things started late (16!!?? sections of the 100m, so I had time to warm up).

100m – 12.0 HT – but into a pretty good head wind.
LJ – 19’8″
No Shot Put – Cancelled due to ring issues.
Discus – 127’4″

I haven’t done the conversions, but I think I hit all my metric targets for the day, and Discus is close to a lifetime PB.

My 100m still feels all wrong. I am doing the right things in training, and then not doing it in the meet. Strides are shorter, I’m standing up too soon, etc.

BUT… This is a nice sign of progress. The LJ – I had no warm-up jumps or run throughs, so steps were a little shaky – 100m was a 0.2 improvement over last race. And this is in mid-week – with hard session yesterday and Monday.

Discus – Finally had a good series. All 3 throws past 120′.

[Matt Norquist]

Matt Norquist on June 21, 2009 at 5:58 am #85340

Friday – 6/19 – Rested. My left knee (at rear hamstring connection point) was bothering me, and was kind of tired from M-T schedule – so took a break.

Saturday – 6/20

Weights:

1. Cleans – 10×1 – Last 6 Sets at 90-94% (230-240#). Felt really solid.
2. Super Set
a. 1 Arm DB Bench Press – 4×5+5 – 65, 75, 80, 85 – way up on last week of same workout. I like this exercise bc it works your whole core (knees through torso) as well.
b. 1 Arm DB Rows – 4×8+8 – 65, 75, 80, 85
c. Seated (leaning back at 45 degrees) Russian Twist – 3×10+10 – 45# plate

Track:
1. Ad Lib Warm-up – 1 mile of alternate jog, skip, backward run, backward skip, etc.
2. Dynamic Flex
3. Sprint Development – 2x30m (A Skip, B Skip, High Knees, Butt Kicks, Ankling, Alt Fast Leg)
4. 12 x 15″ run at 75% – on grass – taking it pretty easy. Covering no more than 100m at any point.
5. MJ – Lower leg complex jumping work
6. Jog Home – 15′ easy jog home (slightly under 2 miles).

[Matt Norquist]

Matt Norquist on June 22, 2009 at 6:38 am #85464

Sunday – 6/21

Short Warm-up
Static Flex
Dynamic Flex
Shot Put – Great day today – Had 2 stands past 40′ and 2 glides beyond 43′. One of those was actually over 44′ but was a major foot foul.

Sprint Development – 40mx6 drills
3x30m build-ups

Speed Endurance:

300m – 39.2

10′ rest

250m –

32.1

8′ Rest

150 – 17.8

7′ Rest

150 – 17.9

Great session today

[Matt Norquist]

Matt Norquist on June 23, 2009 at 11:31 am #85516

6/22

Session 1 – 4:30-5:30 PM – Was pressed for time today – so executed the fastest (read least recovery) high intensity weight session in world history today

1. 5′ warm-up – row
2. Cleans – 3×2 – 135, 185, 205; 5×1 @92-95% – 235-240
3. Super Set – 6×3 – Last 3 sets at 85%+
a. Deep Squat – 185, 205, 225; 260 for last 3 sets
b. Bench Press – 155, 185 (pause bench), 205, 235 and 245 for last 3 sets
4. Super Set
a. Reach Lunge – Light weight
b. Weighted Crunches – 45# plate

Session 2 – 6:15-7:30

1. Short Warm-up
2. Dynamic Flex
3. Sprint Development – 2x40m x 5 drills
4. Discus – Used a light weight – HS weight Discus today. Put 2 out past 155′ with one almost 160′
5. HJ Approach work
6. Hurdles
a. 2x2h
b. 2x7h

Hurdles felt heavy and sloppy today, probably due to heavy lifting immediately before – plus pretty intense running day yesterday.

[Matt Norquist]

Matt Norquist on June 24, 2009 at 10:17 am #85563

6/23 –

AM – 20′ Fartlek
GS – Core work – 10′ or so

PM –

1. Short Warm-up
2. Static Flex
3. Dynamic Flex
4. Sprint Dev – 2×30 – 6 drills
5. 3x500m – 79 (62 split for 400); 80 (63 split); 79 (64 split) – 3:30 rest between each.

Going from 5′ Rest to 3:30 rest makes a big difference in the difficulty of that workout!!

[Matt Norquist]

Matt Norquist on June 25, 2009 at 12:27 pm #85603

6/24 –

Track

1. warm-up
2. dynamic flex
3. hurdle mobility
4. 4×90 m SFS (35/25/30) – not going that fast today. Was trying to, just not loosening up.
5. MJ – 5×5 Hurdle Hops – 36″ hurdles

Weights

8×2 snatch

135 (3 sets)
155
165
175
185 – jacked my right shoulder on first rep here. Didn’t dislocate it or anything, just got out of position between the pull and catch, and didn’t get under it enough – and trying to muscle it up I tweaked something. Not good. Doesn’t feel serious, but I’m glad I’m getting a little rest coming up here

Super set
a. lunge – 4×4+4 = 155, 185×3 sets (this is quite a bit of weight and I felt good. Was getting all the way down and powering up pretty well.
b. Wide grip eccentric pull-ups with 3s eccentric phase – 4×9 – that is pretty tough, actually.

RDL – 2×8 – 275, 295

[Matt Norquist]

Matt Norquist on June 25, 2009 at 12:31 pm #85604

All –

Going to South Africa for vacation tomorrow-July 6, so will be taking some time off the log.

My body is ready for some rest, so this will be good. Mike has a creative “active rest” schedule for me which I will probably loosely follow – but will use the 10 days to recover.

Probably a few long runs and some repeat (slow) 100s, then lots of bodyweight stuff – push-ups (regular, clap, handstand, etc), 1-leg squats, burpees, abs, etc.

Goal is just not to lose fitness – but will not try to make any progress besides healing.

Am going to do a safari, watch rugby, and drink copious amounts of South African Lager.

If I get any pictures running with lions, I will post later 🙂

[Aaron Springer]

Aaron Springer on June 25, 2009 at 1:24 pm #85606

Drinking copious amounts of “South African Lager” and then attempting to get pictures with lions.

If you don’t come back… we know what happened. 😛

[wisconman]

wisconman on June 26, 2009 at 1:31 am #85616

Drinking copious amounts of “South African Lager” and then attempting to get pictures with lions.

If you don’t come back… we know what happened. 😛

lol

[Matt Norquist]

Matt Norquist on July 8, 2009 at 11:55 am #86100

[quote author="Aaron Springer" date="1245916468"]Drinking copious amounts of “South African Lager” and then attempting to get pictures with lions.

If you don’t come back… we know what happened. 😛

lol[/quote]

Well I’m back!

Got the lions pics (to come later).
Got the SA lager down the hatch (cannot post those online – my wife would not approve 🙂 )
Watched Rugby, and saw some of those boys workout. Those are some seriously impressive athletes.

Did very little working out. Moved around a lot every day – hilly hikes, and some sort of General Strength work (Push-ups, Pull-ups, Wood Chopping, Core, Jump Rope, Light Plyos) every day – but besides loads of walking, probably didn’t do more than 10 minutes of active exercise on any given day.

Caught Flu while gone as well. UGH.

Light jog yesterday.

Today:

AM – GS – Core work and Body Building Circuit – 4 circuits of 6 lifts – x10 reps each. Maintained intensity that I was at when I left for those circuits. Good sign.

PM –

Short Warmup
Static Flex
Sprint Development – 1x40m x 6 drills
Dynamic Flex

Special Endurance

500 – 81 – 4-5′ rest
400 – 62 – 3-4′ rest
300- 46-47 – 3′ rest
200 – 28 – 2′ rest
100 – 13.2

Pretty solid Special endurance session for it being first of such in 2 weeks.

When coming off a break, I always like to hit it again with fair intensity pretty quickly. Especially on interval workouts, and weights. I make sure I don’t let myself fall very far off the marks I was in before a break – even if it takes incrementally more effort.

Reason being:

1. If you come back slow, it actually causes you to lose condition that you built.
2. After a rest – Body is usually pretty fresh
3. A couple pretty hard sessions shocks my system back into shape

[Aaron Springer]

Aaron Springer on July 8, 2009 at 1:40 pm #86108

1. If you come back slow, it actually causes you to lose condition that you built.
2. After a rest – Body is usually pretty fresh
3. A couple pretty hard sessions shocks my system back into shape

Good to know I’m not the only one that feels this way.
Slowly easing back in just doesn’t do it for me.

[Matt Norquist]

Matt Norquist on July 9, 2009 at 10:26 am #86162

7/8

AM session

1. Weights – Quick moving circuit – through 18 exercises x 10 reps each – with a load that is pretty high (IE – weight that I could move 12-13x)
2. C2 Erg – Rowing – 3×500 with 3′ rest – 1:33; 1:30; 1:27 – For those of you who don’t do this as a session now and then – I really encourage it. It works cardio a bit, but especially helps with lactic acid tolerance, and is a nice (no impact) way to get a session in. 1:27 is pretty quick. In fact, I’m actually a lot more competitive as a rower than I am as a runner! Just didn’t realize it until far too late in my athletic career…

PM Session

1. Short Warm-up
2. Dynamic Flex
3. Sprint Development – 2×30 x 6 drills
4. Threw in a couple easy 50m bounding runs
5. Tempo – not sure if this is intensive or extensive…

4 x 15’/30’/15′ with rest of 45′ and 90′ – then 3′ between sets. Ran these at a little quicker than 800m pace.

Covered 100-110m for the 15′ bursts, and 185-200 for the 30′ intervals.

Felt pretty good, considering I’m fighting the flu.

Meet tomorrow…

LJ, 200, SP, Discus

[Matt Norquist]

Matt Norquist on July 10, 2009 at 1:26 pm #86213

Meet today:

LJ – 19’1″ (5.81 m)
SP – 39’1″ (11.91m)
Discus – 130’5″ (39.75m – PR by 25 cm!)
Didn’t run 200, instead ran a leg on a 4x100m.

LJ – I warmed up really well, but think I did too many full speed run throughs + take-off and pop-ups, and by time jumps came, was pretty beat down.

SP – My shoulder injury from snatches 2 weeks ago really bothered me. Just didn’t have any “pop”

Discus – Stand throws were garbage – 110′ or less. First 2 throws were 115 and 117. Third one, just came through the circle really nicely, and had a perfect release. I was still a little hunched at front of ring, but I lined it up. Have thrown better in practice, but never in a meet.

4×100- Was going to run 200m but meet was running late and I had a 8:00pm meeting I had to get to. Ran 4×100 – gained ground on a guy who beat me in the 100m 3 weeks ago, so was a good sign. Felt like I ran more relaxed than I do in the open. I ran the 2nd leg. No split, so no idea on time. Felt alright, though.

[johnstrang]

johnstrang on July 10, 2009 at 3:19 pm #86217

Hey thats not a bad meet. Discus was real good. Keep up the training I think the improvements will keep coming.

[Matt Norquist]

Matt Norquist on July 11, 2009 at 6:18 am #86229

7/10

Good workout today:

Session 1:

1. Full Cleans – 4×2 @75, 80, 85, 85% (220)
2. Hang Cleans – 4×1 @90, 93, 96, 98% (250)

The HC surprised me. Did not expect to get up to that much weight. My shoulder is still sore, and I’ve been sick.

3. Full Squats A2G – Stayed really light – 165 – just getting back used to a load.
4. Superset
a. Incline Dumbell – 4×6 – 70, 80, 90, 95
b. Bent Over Barbell Row – 4×7 (cheat a little and slow eccentric) 135
5. Russion Twist Complex – 2×5 each of seated, standing, Overhead – 45 lb plate

Session 2

Short Warm-up
Dynamic Flex
Static Flex
Sprint Drills – 2×30+ 10m sprint off – A Skip, B Skip, Double Butt Kicks, Fast leg, AA, AC

5×40 @100% with 4′ rest. Legs were kind of shot by the 40’s, but still felt pretty good.

[Matt Norquist]

Matt Norquist on July 12, 2009 at 7:01 am #86193

7/11

1. Short Warm-up
2. BSR
3. Dynamic Flex
4. Warmed up to throw SP and Javelin, but just wasn’t feeling it – so didn’t throw. (Doing a hard effort when I’m not feeling it tends to be when I get injured).
5. Sprint Drills
6. 2x30m build-ups
7. Speed Endurance – 6x150m w/10m run-in. First 5 target of 18.4. (Actual times of 18.2-19.1)> 19.1 was first attempt and due to pacing error. All out on last one – 17.6. 4′ rest between each.
8. Easy 1.5 mile jog cooldown

Felt mediocre today – my lungs and sinuses aren’t quite recovered from my illness, and feel quite out of breath after even short runs. Figure this will sort itself by next week.

[Matt Norquist]

Matt Norquist on July 14, 2009 at 11:14 am #86342

7/13 – Garbage session today. Was supposed to break sessions into AM and PM, but had to be at the office at 6:15, so could not do the AM session – so had no break between track and weight sessions. Probably left my CNS with too little recovery time.

Session 1

1. Short Warm-up – including 6x50m buildups
2. Dynamic Flex
3. Hurdle Mobility
4. Speed Dev
a. 2x90m – 9′ rest
b. 2x60m – 6′ rest
5. Multi-Jumps – 20m run-in then various combinations of hops, bounds, skips.

Session 2
1. Power Clean – 8×2 – working up to 85-90% or 1 RM for last 5 sets (220-230).
2. Clean Pulls – 2×2 @ 105% or 1RM (275)
3. Super set
a. Deep Squat – 6×3 – worked up to 250 lbs – really struggled. Could barely get up from the floor
b. Box Jumps – 28″ box – 6×4
4. Bench – 4×5 – working up to 85% (215) for sets 3 and 4. Rep Max for 5th set – 8 Reps
5. SLDL – 2×8 – superset with Cable Crunches – moderate weight on both

Got through everything – but just felt flat/sluggish on all exercises and lifts. I’ve been 3 weeks off all my supplements, which probably doesn’t help, either.

[Nick Newman]

Nick Newman on July 14, 2009 at 11:21 am #86343

Very tough day!

[Matt Norquist]

Matt Norquist on July 15, 2009 at 6:33 am #86373

7/14 – Hurting today.

My traps(from clean pulls) and posterior chain are a mess.

AM:

GS – Core work (Prone and Supine leg lifts on elbows and hands) and elbow and handstand side leg lifts with both bottom and top leg.

Weight Circuit – 18 exercises x10 reps. Really easy weight this morning.

Have a Speed Endurance Session this evening – 5/4/3/2/1

[Matt Norquist]

Matt Norquist on July 15, 2009 at 11:34 am #86381

7/14

Session 2

Short Warmup
Dynamic Flex
Static Flex
Sprint Drills

Speed Endurance – 500/400/300/200/100 – took these pretty hard but did not even time them, as I did it around a soccer field on grass and was only approximating distance – based on stride count vs. distance.

[Matt Norquist]

Matt Norquist on July 16, 2009 at 1:51 pm #86420

7/15

Great session today

Session 1

1. Warm-up
2. Dynamic Flex
3. Sprint Drills
4. Static Flex plus light plyos
5. Speed Work – 6x30m – was really moving well today.

Session 2

1. Full Cleans – 3×2 – 80-85% (200-220)
2. Hang Cleans – 3×1 – 225, 245, 255
3. Squats – 3×2 – A2G – 200, 225, 245
4. 1/4 Rhythm squats – fast down and up. 105% – 345. 2×4
5. Super set
a. Incline Dumbell – 4×5 – 70, 80, 90, 95
b. Bent Barbell Row – 135 – 4×8
6. Russian Twist Complex

My strength continues to improve, and I feel like my speed is about to turn a corner.

Tomorrow – Meet:

1. LJ
2. SP
3. Disc
4. 400
5. Javelin

Goals – 6.00 LJ; 12.50 SP; 40.00 Discus; 54.00 400; 50.00 Javelin – Would total 3150 for those 5 events.

[Matt Norquist]

Matt Norquist on July 17, 2009 at 12:40 pm #86449

7/16

Well, didn’t make it to the meet. My wife had car troubles, so I had to go help her out and by the time that was done, it was too late to get to the meet. Was going to go test the events anyway, but then got pouring rain, and by the time it let up, was past 8 pm.

So… Did a hard C2 rowing workout.

5x1000m with 1′ recovery and 1000m cooldown. Did all the 1k rows between 3:11 and 3:24. Relative to race pace, my 1000m rowing PB is 3:04, so this was really moving. But is still really low intensity due to lack of impact.

Tomorrow was supposed to be a recovery day, but will probably make it a little tougher by throwing in a MJ circuit and probably a couple OLY lifts – either snatch or Clean and Jerk.

[Matt Norquist]

Matt Norquist on July 18, 2009 at 12:02 am #86457

7/17 –

Session 1 – 5-6 AM

1. Warm-up
2. 12×1 Power Cleans – 4 sets – working up to 90% – then 8×1 at 90% (230)
3. 3×8 Jump Squats – with dumbells – up onto a 28″ box. 22.5#, 25#, 27.5#
4. Upper Body – SS
a. Chest – Shoulder still tender – so did it on one of those ISO-Bench Machines – 2×5 – 230#, 5×2 at 250, 270, 290, 310, 330 (No idea what this correlates to in real bench – but felt like a decent workout).
b. Weighted Pull-ups – 45# plate – 5, 5, 3, 3, 3, 3, 3

Breakfast

Session 2 – 6:45-7:30 AM

Warm-up
Dynamic Flex
Sprint Drills
Tempo – 4x (100, 200, 100) with 30 secs, 60 secs between reps and 2 minutes between sets

[Matt Norquist]

Matt Norquist on July 19, 2009 at 6:19 am #86502

7/18

Good session today.

1. Long and slow Warm-up
2. Static Flex
3. Dynamic Flex
4. Sprint Drills
5. Shot Put and Discus
a. SP – out to 39′ stand throws, but not too great on full throws – 41′ or so
b. Discus – 110-120′ standing; 120-130′ full
6. Short approach LJ pop-ups – 8 step and take off – was just working on rhythm and swing knee
7. Speed Endurance – 5x150m with 4:00 rest between first 4, and 5:00 before last one.
18.3/18.1/18.2/18.1/17.5 – These were with a 10m run-in, so that probably takes 0.5 seconds off time – but this was a pretty legit workout. I am definitely happy with being able to get through that one in these times. 2 months ago (week of May 18) I was doing a similar workout with these 150’s in 20-21 seconds.

Back in the days when I was running 11.3 and 50.x, I would do a workout like this 4-6x150m with 4-6′ rest all in 17-18 – with one under 17. So, I’m still 0.5-0.7 seconds slower over 150, but that is not too bad.

[aivala]

aivala on July 20, 2009 at 2:49 am #86513

It’s a huge effort from you to train that early and with that much work in between, I have lot’s of respect for you due to it.

When you write “a. Lunges – 3×4+4” the last +4 what does it mean?

When I was at high school I followed a very similar (an exact copy perhaps? lol) track training to what you are doing right now. Your numbers also seem to be an exact copy of my times lol. I bet that those 500 are going to make you feel extremelly strong in the last 100 of the quarter mile.

From your numbers I see you could run anyday 11.5 over 100 and arround 51 in the 400, and taking in count you took 8 years off and are rapidly approaching your lifetime bests I can just say your training seems to be a success.

Btw. when I did your training (I just didn’t do the lifting part, but more plyos) lots of jumps training helped me to “bounce” in distances above 200m. I was always weak in the 100 / 200 but after that distance the jumping ability seemed to help to outperform faster short sprinters.

[Matt Norquist]

Matt Norquist on July 20, 2009 at 4:11 am #86514

It’s a huge effort from you to train that early and with that much work in between, I have lot’s of respect for you due to it.

When you write “a. Lunges – 3×4+4” the last +4 what does it mean?

When I was at high school I followed a very similar (an exact copy perhaps? lol) track training to what you are doing right now. Your numbers also seem to be an exact copy of my times lol. I bet that those 500 are going to make you feel extremelly strong in the last 100 of the quarter mile.

From your numbers I see you could run anyday 11.5 over 100 and arround 51 in the 400, and taking in count you took 8 years off and are rapidly approaching your lifetime bests I can just say your training seems to be a success.

Btw. when I did your training (I just didn’t do the lifting part, but more plyos) lots of jumps training helped me to “bounce” in distances above 200m. I was always weak in the 100 / 200 but after that distance the jumping ability seemed to help to outperform faster short sprinters.

Thanks Francisco. Yeah, is a lot of work. Ends up being a lot of 5 AM starts and late night workouts…

Lunges – 3×4+4 means 3 sets of 4 on each leg.

Am thinking the 500 type workouts will make a bigger difference on general fitness and ability to come back event to event and day 1 to day 2.

I’m not quite in shape for 11.5 and 51. Well rested and with the right things (points in a Decathlon) at stake, I figure I’m more like 11.7 or 11.8 and 52.high or 53.low. I have always had high work capacity and been able to train relatively better than I could compete. I don’t think it is that I am a bad competitor, but rather a good “trainer”. When I trained with Bryan Clay in College, for instance, I could work with him day in/day out on almost every event (except super short sprints) but the big differences were in competition. (IE – we’d do 150 or 200m repeats in same pace, but then in a meet, he’d run 21.3 and I’d run 22.8).

[Matt Norquist]

Matt Norquist on July 21, 2009 at 11:45 pm #86549

7/20

Session 1 (AM)

Weights
1. Warm-up
2. Cleans – 6×2 (3 sets at 92%)
3. Clean Pull – 2×2 at 110% of Clean Max
4. Complex
a. Deep Squat – 5×3 – 80% – stand up fast
b. Stiffness Jumps – 5×5
5. Bench Press – 5, 4, 3, 2, 1 at 60, 70, 80, 90, 95%
6. SLDL – 2×8
7. Cable Crunch – 2×8

Session 2 (PM)
1. Short Warmup
2. Dynamic Flex
3. Hurdle Mobility
4. 2x90m, 2x60m (9′ and 6′ rest)
5. MJ – Hops and skips with 20m run in

Bench is feeling a little off – as I’ve been taking it easy for a few weeks due to my shoulder. Was a good tough day.

[Matt Norquist]

Matt Norquist on July 22, 2009 at 8:22 am #86564

7/21

Session 1
1. Body Building Circuit light weights x10 each exercise – no rest between exercises – Curls, Rows, Squats, Military Press, GHR, Good Mornings, DB Military Press, Lateral Raise, Tricep Push Downs, Delivery Lifts, Russion Twists, Twisting Lunges, Twisting Walks, Rocket Jump Press, Hamstring Curl, Hip Extensions
2. Core Circuit 30s on/30s off through 16 different Exercises

Session 2
1. Warm-up
2. Static Flex
3. Dynamic Flex
4. Sprint drills – 6 drills x40m each
5. Special Endurance:
500m – 77 (5′ Rest)
400m – 63 (4′ rest)
300m – 47 (3′ rest)
200m – 29 (2′ rest)
100m – 14

6. EZ cooldown

Had trouble with core circuit today and the endurance workout got me good. 77 is moving for a 500, and I was tying up with lactic acid from then on!

[Matt Norquist]

Matt Norquist on July 22, 2009 at 9:50 pm #86592

7/22 – AM

1. Long Warm-up
2. Dynamic Flex
3. Sprint Drills
4. Accel Development – Did these on grass – down a gentle incline
a. 4x15m
b. 3x25m
c. 2x35m
5. Cool-down

Didn’t feel very fast/sharp this morning, but that is nearly always the case for me if I try anything too dynamic in the morning.

[Eric Broadbent]

Eric Broadbent on July 22, 2009 at 10:48 pm #86594

Man doing accel stuff down hill slightly…is that weird at all for you when you do that? Or was that the best spot you had at the time and thats why there was a decline? Or now that I am reading it again maybe it was up an incline?…haha Im confused. But yeah trying to be fast and explosive early in the morning is always tough.

[Matt Norquist]

Matt Norquist on July 22, 2009 at 11:18 pm #86596

You read it right. Yes, was kind of weird. I couldn’t get to a track this AM, so made do with a field by my house. Probably should have done up the incline, but I’m trying to work a little on full extension during my accel phase, and thought I’d give this a try. Downhill probably makes more sense for MaxV work.

[Matt Norquist]

Matt Norquist on July 23, 2009 at 12:10 pm #86611

7/22 – PM

1. Warm-up – easy row
2. Floor Cleans – 3×2 – 80, 80, 85%
3. Hang Cleans – 3×1 – 90, 95%, 105% (Fail)
4. Squats- Full squats – 3×2 at – 60, 70, 80% of parallel squat max – still struggling to get 80% of parallel max for an A2G squat.
5. 1/4 squat – 2×4 – 110% of parallel squat max
6. Bent over barbell row – 4×5 – 135 x 2 sets; 155×2 sets – slow eccentric phase
7. Russian twist complex

Didn’t feel as good on today’s lifting workouts as I did last week.

[Matt Norquist]

Matt Norquist on July 24, 2009 at 12:58 pm #86692

7/23

Was planning to do a meet or a time trial today, but had thunder storms on my way to the track, and didn’t feel like going all out in bad conditions.

Instead did following:

1. Short Warm-up
2. Dynamic Flex
3. Sprint Drills
4. Static Flex
5. Tempo – 2x (20″, 30″, 40″) with 40, 60, 80 secs rest between reps.

Then:

Easy BB circuit – with light dumbells, bodyweight, and my 4 year old (50 lbs) son!

3x500m row – 1:36; 1:32; 1:25 (on that third one, I hit 250m at 41 seconds, then started hitting the wall).

[Matt Norquist]

Matt Norquist on July 25, 2009 at 11:30 am #86769

7/24 – Medium Day

Session 1 – Track

1. EZ warm-up – finishing with 4 easy 50m build-ups
2. dynamic Flex
3. Static Flex
4. Sprint Drills – SL bounds, A Skip, B Skip, Skip for height, Butt kicks
5. 5x40m – Didn’t feel particularly fast today, but vs. 2 weeks ago, I averaged .1 faster across the five runs. (I’d say that is pretty significant).
6. EZ cool-down – 400m jog/skip

10 minutes break

Session 2 – Weights

1. Snatches – Just working on doing a few of these again since I jacked my shoulder over a month ago. 2×3 at 135
2. Clean – 4×2 – 80-85% – 205-220
3. DB Bench – 5×5 – 70’s, 80’s, 90’s, 95’s, 95’s – shoulder still not feeling solid here. Frustrating – because I’m definitely getting stronger and ready to progress – but joint can’t handle the weight – and it’s affecting me in Bench, clean, and snatch!
4. Squats – 5×5 – at 70-80% – was feeling kind of beat up here, so did not push it at all.
5. Resisted abs – Did combo pull-overs/incline sit-ups with 80# barbell 3×12

Doing some running tomorrow – Time Trial on 300 and 150 with 20′ rest between. Targets – 37.5 and 17.2. Will probably also test OHB and BLF before – depending how I feel.

[Matt Norquist]

Matt Norquist on July 26, 2009 at 6:23 am #86794

7/25 – tests

1. Long Warm-up
2. Dynamic Flex
3. Hurdle Mobility
4. Sprint Drills
5. 4x30m Build-ups

Tests:

1. 8 step Long Jump – 5.35m, 5.32m, 5.52m.

I think 5.52m is a pretty good 8 step jump for someone who is jumping 6.00 on full run. Nick – if I am carrying speed to the board, how much further should I be able to get on a full approach jump?

2. BLF – 14.22m – This is a really big mark for me. A best ever by over 40 cm
3. OHB – Only 15.44 – not nearly as good as my BLF – was thinking I’d get well over 16.00

4. 300m – 38.10 – Kind of disappointing. This is the same time that I ran a month ago. That said, I’d done quite a bit before this, and was my first longer sprinting since over a month ago. I also fell asleep in the middle 100m. Went 13.0, 13.0, 12.10 according to a training partner timing me.

5. 150m – 17.30 – Really solid for after that 300m.

[aivala]

aivala on July 26, 2009 at 6:26 am #86795

You should go well over 6.50 with that jump, in fact IIRC that’s even better than my own short app. jumps in april.

[Matt Norquist]

Matt Norquist on July 26, 2009 at 6:34 am #86796

That’s kind of what I figured. In watching video, though, I do not carry speed well to the board. I’d bet less than 9m/s

[aivala]

aivala on July 26, 2009 at 6:39 am #86797

Well then you are jumping on your strength rather on your speed. Mantaining speed through the board can make a huge difference and will for certain give you at least 30cm. Would you mind posting some vids of your jumps?

[Matt Norquist]

Matt Norquist on July 28, 2009 at 1:33 pm #86851

7/27 – Beginning of a lightish week

Today –

1. EZ warm-up – non impact
2. 3×4 snatch – 115, 135, 155 superset with
3. 3×4 weighted pull-ups – 45#
4. Incline Dumbell Pause Bench – 60, 70, 80 – 3×5

1. Short Warm-up
2. Dynamic Flex
3. Hurdle Mobility
4. 105, 90, 75, 60 – with 10, 9, 7, and 6 minutes rest – Running a little faster than last week.
5. MJ – 20m run in and variants of hops, skips, bounds – about 25 contacts.

[Matt Norquist]

Matt Norquist on July 29, 2009 at 11:11 pm #86906

7/28 –

1. long warm-up
2. Dynamic Flex
3. Sprint Drills
4. EZ – 2 mile run (7-7:30 pace)

[Matt Norquist]

Matt Norquist on July 30, 2009 at 2:13 pm #86942

7/29

1. Warm-up – 1 mile movement – mixing in drills and build-ups
2, Cleans – 3×2 – 70, 80, 85%
3. Hang Cleans -3×1 – 95, 100, 105%
4. Squats – 3×2 – 80%
5. 1/4 squats – 2×4 – 115%
6. Bent Rows – 2×5 – 155 ; 2×5 – 175 – with a little cheating
7 – Russian Twist complex – 2×5 x 3 exercises with 45 lb plate – seated, standing, overhead.

I do max tests on bench and squat on Friday. Am having some hip and ankle issues, as well as shoulder issues. My strength is way up, but not sure how much my maxes will improve.

[Matt Norquist]

Matt Norquist on August 1, 2009 at 6:11 am #87010

7/30 – Turned 29 today. Getting older, and man do I feel it…

Easy day – just some light weight circuits, and then 3x500m Rowing. Slower than last week.

[BaboT&F]

BaboT&F on August 1, 2009 at 7:05 am #87014

happy birthday

[Matt Norquist]

Matt Norquist on August 1, 2009 at 10:44 am #87021

7/31

Session 1 – Max Session

5′ mixed warm-up
1. Squat – 335 pounds. This is 17 lb up on 2 months ago. Considering that the last 3 weeks have been mediocre and I had 2 weeks off before that, I’m pretty pleased with that. I’m not 100% confident I’m hitting full squat – as the room I’m maxing in has no mirrors, and I have no training partners, but used the same visual cues as last time, and did 5%+ more. I bet I can get squat to 400 by year end.

2. Bench – 270 pounds, fail at 280. This is 5 lb up, but again, solid, given my shoulder being sore, and my wrist being troubled – + very little heavy lifting past 4 weeks, I’m also pleased with this. I believe I can get this lift up to 300 by the end of the year.

3. Did a full squat (full range of motion – A2G) as well – just so I have a reference point here for the future, as this depth is easier to know what you did or did not do. I got 265, failed at 275. I figure if I’d have opened with this, I could have gotten to 285, but legs were weak at mid of squat after maxing. I will test both from now on, as this is a good thing to reference.

(Those #s make me feel kind of weak compared to other numbers I’ve seen posted here, but again, this is first year doing real lifts since early 2001, so I lost 7 years where I would have been making solid progress).

[Matt Norquist]

Matt Norquist on August 1, 2009 at 11:42 am #87027

7/31 – session 2 – 30′ after session 1

1. short warm-up
2. dynamic flex
3. mobility
4. sprint drills
5. Accel – 3×15, 2×25, 1×35
6. ez cool down

[Matt Norquist]

Matt Norquist on August 2, 2009 at 5:57 am #87053

8/1

1. long warm-up
2. static flex
3. Hurdle Mob
4. dynamic flex
5. sprint drills
6. 3x30m build-ups
7. 4×150 – 17.7, 17.6. Done. My legs wouldn’t loosen up, had a headwind and rain, and was having to work too hard to get down the track.

Probably due to maxes yesterday, and a tough (80 hour) work week this week.

Still, pretty good times. Working on some new cues for top speed running, that seem to be helping.

[Matt Norquist]

Matt Norquist on August 4, 2009 at 2:03 pm #87119

Was kind of beat up from Friday/Saturday max and speed work.

Today – just did an easy 4 mile run. Jogged first mile (8:00), ran second (6:00), slowed down for third (7:20), than ran fourth (6:10).

[Matt Norquist]

Matt Norquist on August 5, 2009 at 2:01 pm #87173

Evening session(s) today. (Didn’t get there until 8:30.

First Session – Weights

1. 5′ bike warm-up
2. Snatch – 135×3; 155×2; 175×1
3. Compound lift – 205, 215, 225, 235, 245, 255
a. RDL/Pause
b. Hang Clean
4. Super-set
a. Front Squat (full range of motion)- 3×5
b. standing jump up to 48″ box – 3×5
5. Super-set
a. Incline Dumbell – 75×5; 85×5; 95×5
b. Dumbell Row – 75×5; 85×5; 95×5
6. Decline Sit-up preceded by barbell pull-over – 60×10; 80×10

10′ rest

Second Session – Track
1. EZ warm-up
2. Static Flex
3. Dynamic Flex
4. Sprint Drills
5. 2×30; 2×60; 1×90

Feeling kind of beat down. Work days have been long as hell. Sitting at a desk compressing my spine all day, not sleeping well, etc.

[Matt Norquist]

Matt Norquist on August 6, 2009 at 11:52 am #87223

8/5

1. 5′ jog warm up
2. Static Flex
3. Dynamic Flex
4. Hurdle Tech work + 1 time over 3 hurdles
5. 3 short approach long jumps
6. Some Jav tech work – warm-up then 6 throws (not hard though – 160′ or so).
7. EZ 2 mile jog cooldown (16′)

August will be a maintenance month – not trying to make advances in strength or speed, but more trying to not lose anything, get rested, and get ready for starting hard again in September. Oh, and will also be trying to drop my weight down to under 190 (200 right now) by September 10. I will start that dropping weight next week. If I can start next season at under 190, that will be a huge benefit to my ability to train.

Also — For any interested, we are hoping to do a late season (early September) Decathlon – on the East Coast. PM me if this is of interest to you.

[Matt Norquist]

Matt Norquist on August 8, 2009 at 11:47 am #87316

8/6

Fartlek – Slower pace – 18′

[Matt Norquist]

Matt Norquist on August 8, 2009 at 11:51 am #87317

8/7

1. Warm-up
2. Weights
a. Split Snatch – 7×1+1 (split with each leg forward) – 135
b. Squat – Full squat – 3×2 – 225
c. Jump Squat – 60# onto 24″ box
d. Inc. DB Bench – 2×6 (65, 75). 3×3 – 80. 90. 95
e. Super set – Cable Crunch and deep, reaching lunges – 12 of each
f. Pull-ups with legs straight out (feet level with hips) 3×5

Was supposed to do some bounding and accel – but played 20′ of basketball instead. Had about the best time playing ball that I’ve had in 10 years. Couldn’t miss a shot, dunked a bunch (a couple times on somebody) and had some HS kids who were there ask if I played college basketball 🙂 I lied and said yes!

Coolest thing today is that I dunked off 1 leg on both left and right foot. (I’ve never dunked off my right before).

[Matt Norquist]

Matt Norquist on August 9, 2009 at 6:27 am #87334

8/8

1. Long Warm-up
2. Dynamic Flex
3. Sprint Drills
4. Tech Development
a. SP – with some good BLF and OHB to warm-up (47′ and 51′ respectively). Threw 4 standing at 36-38 and then 4 full throws all over 41′
b. Discus – Only did a couple throws as it was really wet and I wasn’t comfortable on the ring
5. Build-ups
6. A couple lead and trail leg drills over hurdles, then 1 full run over 4 hudles
7. Speed Endurance
– 250m – 31.5
– 175m – 21.4
– 125m – 15.2

8′ rest between each.

8. Some core GS work
9. Hurdle Mobility with 16# shot held over head

For the past 2 weeks, any time I do CNS intensive work – throwing, lifting, running, I seem to get nauseated and my ATP stores feel as though they’re immediately depleted. Then after a set or a run, my pulse takes forever to come back down under 100.

Any thoughts – Could this be a diet issue? Or more likely just that I’ve been working pretty hard at training again for 6 months and my body is finally ready for some active recovery before going to next season???

[Matt Norquist]

Matt Norquist on August 11, 2009 at 2:40 pm #87414

8/10

Any thoughts on my above post about my “fatigue” I’m experiencing?

Today was a little better…

Session 1:

1. Cleans – 4×2 @ 70-85%; 4×[email protected]%+ (last 2 at 100% and failed attempt at 110%)
2. Complex – 30s between exercises and 2′ between sets
a. Squat – 5, 4, 3, 2, 1 at 60, 70, 80, 90, 90%+
b. Bench – Same sequence as squats
c. Tuck Jumps – 5×4 (5 jumps – 4 contacts per set)
d. Clap push-ups – 5×5
3. Superset
a. RDL – 2×8 – 275, 295
b. Hanging Ab series 2×5 (2 sets, 5 reps each of – wipers, knee raises, leg lifts, inversions)

The Complex was brutal. Needed a spot on the final set of 1 on both squat and bench – both at about 94%

Session 2
1. Short Warm-up
2. Dynamic Flex
3. Sprint drills – 2x30m + 10m sprint off of 6 drills
4. Accel Development – 3x (20, 30, 40) 2′ between reps and 4′ between sets. Really focusing on full extension of stride and staying down. My speed is a little worse than it’s been, but I feel in a better position to continue acceleration.
5. MT Series

[johnstrang]

johnstrang on August 11, 2009 at 11:31 pm #87421

Thats impressive that you were dunking off both legs, you should be high jumping 2m if your jumping ability is that good. As far as your fatigue I think its almost all of the above. It looks like you do an explosive hard CNS weight room workout and then the next day do a pretty intense track workout. An example would be the 7th to the 8th and then heading into another hard day by the 10th you probably didn’t fully recover. Of course diet is always important factor too. I think your plan to bring it down a little bit until September will serve you well. Since you started working out how many recovery weeks have you had?

[Matt Norquist]

Matt Norquist on August 11, 2009 at 11:37 pm #87422

Thats impressive that you were dunking off both legs, you should be high jumping 2m if your jumping ability is that good. As far as your fatigue I think its almost all of the above. It looks like you do an explosive hard CNS weight room workout and then the next day do a pretty intense track workout. An example would be the 7th to the 8th and then heading into another hard day by the 10th you probably didn’t fully recover. Of course diet is always important factor too. I think your plan to bring it down a little bit until September will serve you well. Since you started working out how many recovery weeks have you had?

Thanks. I’ve always been an underperformer in the HJ (At 6’2″ – I can touch 10’10’+ off a run from my left foot, and 10’9″ off my right, and 11’1″ off 2 feet). At my best, I was probably 3-4″ better than above on left and 2 feet. But even with that, have never jumped higher than 6’3″ (and only 5’7 right now!, despite being able to scissor over 5’3″!) Other people who can jump as high as I can go well over 2m.

Have had a back-off week every 4-5 weeks over the past 6 months. Figure if I can just drop under 190 in the next month, maintain strength, and get a little fresher, should serve me well for a late/early season dec, and then take 2-3 weeks of fooling around (basketball, football, etc) before I start hitting it hard again in late September.

[johnstrang]

johnstrang on August 12, 2009 at 8:08 am #87432

I think the break will help, but I would love to see a video of your hj because thats a great jump for going off one foot. I bet its just something that can be fixed in your approach or take off thats hurting you. I can barely dunk.

[Matt Norquist]

Matt Norquist on August 12, 2009 at 10:27 am #87440

You’ll see it live in a month when I’m out that way! I do some astonishing things. You will also see a guy who can SLJ 10′ but not break 20′ in the full long jump! And a guy who can do 47′ in BLF but only shot put 40′. I’m either an under-achiever, or still have a lot of runway in my potential 🙂

[Matt Norquist]

Matt Norquist on August 12, 2009 at 11:08 am #87441

8/11

Session 1:

GS – Core Work 30s on/30s off – with various planks, holds, etc.
GS – MB work – 30s on/30s off – about 20 exercises

Session 2

1. Long Warm-up = 200m skip, 800m jog, then alternating 50m skipping drills (front, back, skip lunge, backward running, weaves, etc) with squats, lunges, push-ups, mtn climbers and dynamic flex. Close up with 4x70m accels with 30 m walk between.
2. 6x300m at 55″ with 55″ rest in between.

That sounds easy but is not. First Special Endurance workout in almost 3 weeks, and I’ve been used to a lot more recovery time. Kicked my ass. I only got through 5 of them on pace and 6th, I needed 2′ rest before going.

3. jog cool down.

[johnstrang]

johnstrang on August 12, 2009 at 12:26 pm #87443

You’ll see it live in a month when I’m out that way! I do some astonishing things. You will also see a guy who can SLJ 10′ but not break 20′ in the full long jump! And a guy who can do 47′ in BLF but only shot put 40′. I’m either an under-achiever, or still have a lot of runway in my potential 🙂

Oh great, so that decathlon rumor I heard about is going to happen? I think SLJ, vertical and Shot throw testing are overrated, but knowing you dunk that easy off one foot tells me that your force is wrongfully distributed in both jumps and shot (not underachieving! I hate that word)

[Nick Newman]

Nick Newman on August 12, 2009 at 12:30 pm #87445

SLJ doesn’t mean much at all…and i’ve just finished my “peak” and i played basketball today and COULD’NT dunk! I’m used to putting down 360’s! What does it all mean i ask…

[johnstrang]

johnstrang on August 12, 2009 at 12:35 pm #87446

SLJ doesn’t mean much at all…and i’ve just finished my “peak” and i played basketball today and COULD’NT dunk! I’m used to putting down 360’s! What does it all mean i ask…

It means you need to take some time off!

[Matt Norquist]

Matt Norquist on August 12, 2009 at 12:53 pm #87449

[quote author="Matt Norquist (WashedupDec)" date="1250053051"]You’ll see it live in a month when I’m out that way! I do some astonishing things. You will also see a guy who can SLJ 10′ but not break 20′ in the full long jump! And a guy who can do 47′ in BLF but only shot put 40′. I’m either an under-achiever, or still have a lot of runway in my potential 🙂

Oh great, so that decathlon rumor I heard about is going to happen? I think SLJ, vertical and Shot throw testing are overrated, but knowing you dunk that easy off one foot tells me that your force is wrongfully distributed in both jumps and shot (not underachieving! I hate that word)[/quote]

Rumor is true. Will be a nice early season test. Don’t worry, I’ll be bringing up the tail end of things – but I was telling Mike that a heavy eating/drinking post dinner is on me!

BTW – the dunks are by no means easy, just that I’m finally throwing down decently again, which is encouraging. And the dunk off the right foot was surprising, given that I’ve never done it before.

[johnstrang]

johnstrang on August 12, 2009 at 2:32 pm #87454

Sounds great!

[Matt Norquist]

Matt Norquist on August 13, 2009 at 1:27 pm #87496

Today – Did both sessions within 20′ of each other, which could explain why I was such a wreck on weights today…

Session 1 – Track
1. Short Warm-up – various skipping, lateral running, weave running, etc. Finished with six 50m build-ups
2. Dynamic Flex
3. Sprint Drills – 2x30m x 6 drills
4. Hurdle drills – 2xLead Leg and 2x Trail leg x 5 hurdles
5. 2x5H at full speed
6. 3x Sprint/Float/Sprint 105m (40/30/35). Was moving pretty well here, but my top speed mechanics still don’t feel that strong.
7. Javelin – Warm-up and then 10x short approach throws. Got them all out around 46-48m with just the crossovers, throwing off grass. I’m bringing a lot to the javelin, but missing the point. Tells me the Javelin is probably going to be the next event to get back to competitive performance (discus is there, shot is about there).

Session 2 – Weights – 20′ later

1. Clean and Jerk – 4×2+1 (2 deep catch cleans – followed by 1 jerk) – 135, 155, 175, 195 – felt pretty good, but could tell I was already taxed.
2. 4×1 full clean – at 90% (235#). Had a lot of trouble here, mostly due to not feeling very explosive. Did the reps, but it wasn’t pretty!
3. Super-set
a. Dynamic Step-ups – 135# (Low step – 12″ – keeping foot off the box, stomping down aggressively and explosively throughout movement). 5×5+5 (5 left then 5 right)
b. Kipping pull-ups – 5×10 – Whew – kipping pull-ups are tough! Never done those before, but my shoulders and lats will definitely feel it tomorrow..
4. Drop Catch T-RDL – 2×8+8 (8 each leg). This is a single leg Romanian dead lift, where you let the weight drop from the top and then catch the bar at the eccentric part of the lift and explode back up. The “T” means that your free leg stays level with your torso and makes a T when you’re at the bottom of the lift. Used 95# for this lift.
5. Cool-down on bike for 5′

[Matt Norquist]

Matt Norquist on August 14, 2009 at 11:45 am #87550

Easy day today:

1. Short Warm-up
2. Static Flex
3. Sprint drills
4. Dynamic Flex
5. Endurance/Tempo:
a. 500m – 79
b. Was supposed to do 4,3,2,1 – decided to just do 10x100m starting a 100m every 60″. Ran all 10 between 14 and 15.4. Wasn’t feeling up to doing 400, 300 – plus felt like I needed more work on my cardio side of things than lactic acid tolerance.
6. EZ 1/2 mile cooldown – jog, walk, skip – barefoot.

[Matt Norquist]

Matt Norquist on August 15, 2009 at 4:08 am #87562

8/14

AM Session:

1. 5 minute warm-up on stair stepper
2. Split Snatch – 7×1+1 (1 with each leg forward per set). Moderate weight – 135 (about 70% of 1 RM) focusing on explosiveness
3. Squats – 3×3 – 70-80%
4. Jump Squats – with 60# (2 thirty pound dumbells) onto 28″ box. 3×8
5. Incline Bench – 4×6 – Focusing on speed of movement. 135, 155, 175, 175
6. Superset
a. Twisting Cable Crunches – 2×12+12 (12 each side)
b. Reaching Lunges – stepping as far as possible – light weight – 100lbs.

Felt pretty good today. There were a couple college soccer players in the gym who asked me how I could get so low in the squats – they couldn’t even get that low without weights 🙂 Thing is when you are going A2G – it really makes you humble, as the weight ends up being so low!

[Matt Norquist]

Matt Norquist on August 15, 2009 at 5:32 am #87566

8/14 – PM Session

1. Short Warm-up
2. Flex – Dynamic and Static
3. Sprint Drills
4. Speed Development
a. 5x30m Bounding
b. 5x30m acceleration
5. Cool-down – EZ 1 mile

Felt pretty good today.

[Matt Norquist]

Matt Norquist on August 18, 2009 at 1:06 pm #87814

Took a 2 day weekend, as I am a little under the weather, and am having knee problems. Am having Osgood Schlatter’s like symptoms on my left knee. Anybody have good suggestions on rehab for OS?

Today:

Session 1 – Weights

1000m row warm-up
1. Cleans – 4×2 – 70-80%; 3×1 @ 90, 95, 97.5%; 1×1 (Fail) at 110%
2. Complex – 30-45″ between exercises, 2′ before starting sequence again
a. Squats – 5,4, 3, 2, 1 at 60, 70, 80, 90, 93%
b. Bench – Same as squats
c. 5×4 – Tuck jumps
d. 5×5 Clapping push-ups
3. Super-set:
a. RDL – 295 – 2×8
b. Hanging Series – 3 exercises – 2×6 of each (Inversions, Leg lifts – feet to hands, knee raises)

Session 2

1. Short Warm-up
2. Dynamic Flex
3. Sprint Drills
4. Accel Work – 2 x (30, 40, 50) with 3′ rest between each run.
5. 300m – 40.2
6. MT – 2x: Hop Hop BLF, Hop Hop OHB, Box BLF, Box OHB, 4 step Overhead forward

[aivala]

aivala on August 18, 2009 at 1:19 pm #87815

OS can become very serious if you don’t get proper treatment soon. A friend of mine had a naiggling issue with it after some years of handball and it can take a huge toll on your body. Getin contact with a specialist soon before it’s too late. If possible get multiple diagnosis and opinions, sticking to one solution can also bring lots of trouble.

[Nick Newman]

Nick Newman on August 18, 2009 at 1:37 pm #87816

I echoe Francisco’s words!!!!!

[Matt Norquist]

Matt Norquist on August 19, 2009 at 7:12 am #87885

OS can become very serious if you don’t get proper treatment soon. A friend of mine had a naiggling issue with it after some years of handball and it can take a huge toll on your body. Getin contact with a specialist soon before it’s too late. If possible get multiple diagnosis and opinions, sticking to one solution can also bring lots of trouble.

Thanks. Will look into options in a couple weeks. Am hoping it is just tendinitis, but have the tell-tale bump developing at the insertion point of patellar tendon. Man, I thought only teenagers got OS!!

[Aaron Springer]

Aaron Springer on August 19, 2009 at 7:18 am #87887

[quote author="Francisco Falise" date="1250581768"]OS can become very serious if you don’t get proper treatment soon. A friend of mine had a naiggling issue with it after some years of handball and it can take a huge toll on your body. Getin contact with a specialist soon before it’s too late. If possible get multiple diagnosis and opinions, sticking to one solution can also bring lots of trouble.

Thanks. Will look into options in a couple weeks. Am hoping it is just tendinitis, but have the tell-tale bump developing at the insertion point of patellar tendon. Man, I thought only teenagers got OS!![/quote]
Ouchh. I feel your pain man.
OS put me out of track and soccer for almost a year and a half back at the beginning of high school.

I didn’t know there were any solutions though. I always thought it was just something you waited out.

[Matt Norquist]

Matt Norquist on August 19, 2009 at 1:01 pm #87906

8.18

AM session
1, Core work 30s on/30s off x 18 exercises. (RINGO on Med-ball, for those of you who know Mike’s workouts). Geez, the supine elbow stand leg lifts with support leg on med ball must be the toughest single exercise out there!

2. BB circuit – 20 exercises x10 reps each – no rest.

PM Session

1. Short Warmup
2. BSR
3. Dynamic Flex
4. 5x300m @54s with 54s rest.
5. EZ cooldown

[Matt Norquist]

Matt Norquist on August 20, 2009 at 9:41 am #87973

Good solid day today:

AM Session – Track

1. Long Warm-up
2. Dynamic Flex
3. Sprint Drills
4. 3×30-40m accels – did these on LJ runway – checking my steps (nice way to kill 2 birds)
5. Speed Work
a. 2x 120m Sprint Float Sprint – really working on top speed mechanics on last 40m of run. I don’t feel a lot faster, but am covering more ground in less time, so that’s a good sign!
b. Flying 30m – untimed

PM Session – Weights

1. Clean and Jerk – 4×2+1 (2 cleans followed by jerk); 140, 160, 180, 200
2. Clean – 1×1, 2×1, 1×2, 2×1 – all at 90% – struggled
3. Superset – Dynamic Steps ups – 4×5+5 – 5 each leg – 135#; 4×12 Kipping pullups
4. 2×8+8 (8 each leg) Drop catch T-RDL

My cleans are always way weaker during my mid-week session, for some reason…

[Matt Norquist]

Matt Norquist on August 21, 2009 at 2:04 pm #88085

EZ day today…

Whenever I had 10s at work today, I was watching video of the WC in the corner of my screen. Was great!

Hardee kicked ass!

Workout today was just 25′ of EZ running. Just moved through 3 miles mixing slow jog (1:50 laps) with run (1:20 laps) with 1500 pace (18′ hundreds). Did 1k at 1500 pace, 1600m at slow jog and 1600m at run. Plus some really slow mo running.

[Matt Norquist]

Matt Norquist on August 22, 2009 at 9:43 am #88197

8/21

Good workout today

Session 1 – Weights

a. Split Snatch – 10×1 (alternate legs with each set). 135 (4); 145 (2); 155 (4)
b. Super-set
– Jump Squat – 4×8 – 60#
– Incline Bench – 4×6 – for speed – 155
c. Super-set
– Reaching lunge – 2×12+12 (light weight)
– Twisting cable crunch – 2×12+12

Session 2 – Track

a. short warm-up
b. Dynamic Flex
c. Sprint Drills – 2x30m x 6 drills
d. Speed Development (5x)
1. 30m bounds
2. 30m starts
e. 2×8 stiffness jumps

[Matt Norquist]

Matt Norquist on August 25, 2009 at 9:58 am #88349

8/24

Took full weekend off again. Am doing a few week taper as I finish up my first training season.

Today:

Session 1 – Weights

1. Cleans – 4×2 – 70-80%; 4×1 – 90, 95, 100, 110 (Fail)
2. Complex
a. Squat – 5, 4, 3, 2,1 – 60, 70, 80, 90, 95%
b. Bench – Same as above
c. Tuck Jumps – 5×5
d. Clapping Push-ups – 5×5
3. RDL – 2×6 – 295, 315
4. Hanging Series – Various exercises – 2×6 of each

Session 2 – Track

1. Short Warm-up
2. Dynamic Flex
3. Sprint Drills – 6 exercises -2x30m +10m sprint off
4. Accel Development – 35, 45, 55 (x2) – with 2′ between reps and 5′ between sets

[Matt Norquist]

Matt Norquist on August 26, 2009 at 1:12 pm #88409

1. GS – Core work – 15 exercises – 30s on, 30s off
2. DB Circuit – 10×24 exercises

PM

1. Long Warm-up
2. Static Flex – BSRx3
3. Sprint Drills
4. 5x300m at 53s with 53s rest. Still struggled with this – but gutted through it
5. 1/2 mile cooldown

[aivala]

aivala on August 26, 2009 at 1:42 pm #88412

How are your knees doing? I was thinking that given your age OS wasn’t that much possible, more likely phantom pain or in a bad case chondromalacia.

[Matt Norquist]

Matt Norquist on August 27, 2009 at 12:30 am #88424

How are your knees doing? I was thinking that given your age OS wasn’t that much possible, more likely phantom pain or in a bad case chondromalacia.

Still bothering me. I will post pictures later today. I don’t think it’s chondromalacia.

Regardless, I am finishing out this week as last week of this season’s training, and will then take the month of September as Active Rest – cross training and recovery – no Olympic lifting, sprinting, etc. (will do some sprinting as part of “play” – bball, football, etc)

MN

[Matt Norquist]

Matt Norquist on August 28, 2009 at 11:55 pm #88528

[quote author="Francisco Falise" date="1251274346"]How are your knees doing? I was thinking that given your age OS wasn’t that much possible, more likely phantom pain or in a bad case chondromalacia.

Still bothering me. I will post pictures later today. I don’t think it’s chondromalacia.

Regardless, I am finishing out this week as last week of this season’s training, and will then take the month of September as Active Rest – cross training and recovery – no Olympic lifting, sprinting, etc. (will do some sprinting as part of “play” – bball, football, etc)

MN[/quote]

Here is a picture of my knee – taken from an interior angle. Not major bony protrusion, but not insignificant, either. Bothers me in following situations: Plyos, Squats, and if I try to catch the clean anywhere below 130 degrees.

[Matt Norquist]

Matt Norquist on August 29, 2009 at 12:19 am #88529

[quote author="Matt Norquist (WashedupDec)" date="1251313242"][quote author="Francisco Falise" date="1251274346"]How are your knees doing? I was thinking that given your age OS wasn’t that much possible, more likely phantom pain or in a bad case chondromalacia.

Still bothering me. I will post pictures later today. I don’t think it’s chondromalacia.

Regardless, I am finishing out this week as last week of this season’s training, and will then take the month of September as Active Rest – cross training and recovery – no Olympic lifting, sprinting, etc. (will do some sprinting as part of “play” – bball, football, etc)

MN[/quote]

Here is a picture of my knee – taken from an interior angle. Not major bony protrusion, but not insignificant, either. Bothers me in following situations: Plyos, Squats, and if I try to catch the clean anywhere below 130 degrees.[/quote]

[Matt Norquist]

Matt Norquist on September 2, 2009 at 11:37 pm #88729

Back on it today.

AM – Core/Stability Workout – 15′ of ad-lib alternating between prone and suppine core work. Minimal rest.

IE – Sit-ups; Swimmers; V-Ups; Bridges; Russian Twists; 3-way roll-ups; V-ups with weight; Planks; Side Planks; Elbow-stand leg lifts (hardest core exercise for me by far); etc.

This evening will do a GE circuit on rowing machine.

[Matt Norquist]

Matt Norquist on September 3, 2009 at 11:15 am #88764

PM –

Rowing Circuit

8x

2′ Hard = cover over 560m – usually 580-600
1′ EZ = Cover 230-250
30 seconds of push-ups, burpees or crunches
30 seconds rest

I must have dropped 5 pounds of sweat on the floor of the gym.

[Matt Norquist]

Matt Norquist on September 3, 2009 at 11:29 pm #88801

AM –

Did a variant of Craig’s circuit:

Warm-up – Jump Rope – 300

1st up – Upper body circuit

Exercises – push-ups, standing dumbell flys (20 lbs), upright rows (65 lbs), bicep curl (30 lb dumbells), behind neck tricep press (50 lb dumbell), Shrugs (55 lb dumbell).
Do 10 reps of the exercise, then 10 seconds recovery

Then 100 x jump rope as recovery.

5 minutes recovery

2nd – Chest circuit

Bench press 135 lb, 25 lb dumbells. 20 reps bench press, 15 reps press ups, 10 reps bench dumbell flys.
Complete circuit 3 times with 90s recovery and including 100 jump ropes in the recovery period.

3rd – 21s
60 lb bar, do 7 bicep curls from 180 to 90 degrees, then 7 from 90 to 0, then 7 full range curls. 3 sets, 90 seconds recovery.

Finish with 250 jump ropes (total of 1000 jump rope)

Fourth – Some resisted abs, some calf raises, and leg extensions.

I’m guessing I’ll be sore tomorrow – as I had trouble washing my hair in the shower afterwards. (Full workout took less than 1 hour).

[Matt Norquist]

Matt Norquist on September 5, 2009 at 10:01 am #88878

Today:

13 hour work day (5 AM-6PM)!

Then stairs for my workout…

Flight of 16 steps in my house. Ran them barefoot.

1 rep= Run up and jog down.

5×20 with 2′ rest between each set – total of 1600 stairs. Focused on full extension of each step. Doing 2 steps at a time, with an occasional set of 3 steps.

My quads and glutes are wrecked.

[Matt Norquist]

Matt Norquist on September 6, 2009 at 5:24 am #88908

Body weight workout

1/2 mile warm-up jog

Then 6 sets of following circuit with 2′ rest between each set

10 pull-ups
10 Dips
10 Hanging Leg raises (Feet above head)
10 GHR – Not quite full GHR – the pads were on my mid thigh. Will gradually work them down to my knees
6 pistol squats on each leg – but not quite full – went down to just below parallel – touching butt on box and partially de-loading

Then some dumbbell curls, lateral raises, calf raises, and dragon Flys

1/2 mile cooldown

[Matt Norquist]

Matt Norquist on September 8, 2009 at 4:59 am #88968

GE work today:

1/2 mile warm-up (Carrying 12# med ball above head)

Then 3×12 (30 secs=1) Ad-lib General Endurance with 2′ between sets. Repetitions varied from 1500 pace running (IE – cover 155-170m in 30 secs), to Push-ups, to Burpees, to Burpees with forward jump into falling push-up, to OHB and BLF with Med-ball, to A Skips, B-skips, lunges, handstands, etc.

Did at 3-4 runs per set – total of 10x30s runs throughout the workout.

1/2 mile cooldown carrying med ball again.

One of those sessions that feels hard while you’re doing it, but you are fully recovered within 15′.

Will do some abs and core work tonight.

[Matt Norquist]

Matt Norquist on September 9, 2009 at 11:37 am #89029

Weights –

Again – still in my active recovery phase. Just getting out and having a good time exercising – not taking it too seriously for the month of September.

Super Set 1: 4 sets

Full Clean to Front Squat to Push Press – 135×6,6,6,6
Bench Hops – Lateral hops over bench (back and forth = 1) 6, 6, 6,6

Super Set 2 – 3 sets of 15 (dumbbells)

Curls – 45, 45, 45, 45
Shrugs – 90, 90, 90, 90

Super Set 3
Military Press – 50×15, 15, 20
Seated DB Curls – 50x 5, 5, 6

Super Set 4
Eccentric Calf Raises – 3×10+10
Weighted V Ups – 20 lb Med ball – 3×20

Nice session. Then did some push-ups with my kids on my back tonight – 3 sets of 20 (they weight 50 and 35 lbs). Couldn’t manage it when my pregnant wife added to the pile-up 🙂

[Matt Norquist]

Matt Norquist on September 11, 2009 at 12:07 am #89069

9/9

1/2 mile warm-up

1 hour of soccer – played whole game

1/2 mile cooldown

[Matt Norquist]

Matt Norquist on September 11, 2009 at 12:10 am #89070

9/10

Ad-lib weights – reps between 6-12. Limited rest between sets (30-60 secs) – never more than 1 set in a row of an exercise.

Mix of:

Snatch – light/fast (115-135) – 6 sets
Leg Press – pretty heavy – supersetted with Calf Raises – 4 sets
Single Arm DB Bench – pretty heavy – 5 sets
DB Curls – Supersetted with DB Tricep Ext – 4 sets
Lateral Raises – 4 sets
Weighted Abdominal Crunch – 3 sets
5′ stair stepper Warm-up and 5′ Row Cooldown

[Matt Norquist]

Matt Norquist on September 17, 2009 at 12:40 pm #89328

9/11 –

Basketball for 30-40 minutes. (Playing pick up games of 21 by Cabrini Green – the courts on N. Orleans – for you Chicago guys). Some really good ballgames there. Played with a bunch of HS kids. A lot of fun. knees are really feeling it.

9/12 – Beautiful day – just went out on a good long run – not very fast at all. About 30 minutes of steady pace – with a pretty quick (6′) last mile.

9/13 – Rowing Fartlek – 25′ of Hard for 1′, EZ for 2′. (Covering 300m+ on the hard minute)

9/14-9/15 – Off

9/16 – General Endurance (I think)…

5x Circuit of

Row 1′
Push-ups 1′
Ad lib Abdominals – 1′ (L-over, V-ups, Sit-ups, Leg lifts with crunch, etc)
Other – Jump rope, Burpees, Quick steps on stairs, slalom jumps, etc
Other – Calves, Pistol Squats, Med Ball plyos

2′ between each circuit

[Matt Norquist]

Matt Norquist on September 18, 2009 at 11:38 am #89368

Basketball – 15′ on my own

Strength Circuit – 30s on 30s off – following exercises (everything at about 60%)

Hang Clean
Bench
Full Clean
Incline Bench
Front Squat
Box Hops
Curls
Triceps
Pull-ups
Incline Sit-ups
Dips
Lunges
Alternating Dynamic Step ups
Push Press
Leg Lifts
DB Bench
Lateral Raises
Curls
Military Press
WindShield Wipers
Calves

Did a few other exercises. That was a tough session.

Bear in mind (for all who want to criticize what I’m doing this month 🙂 ) I am basically just doing ad lib exercise, no repeated workouts, not going too heavy, fast, or hard on anything. Idea is getting through September without losing conditioning or strength. Will start working hard again with my GPP phase beginning October 1.

[Matt Norquist]

Matt Norquist on September 19, 2009 at 12:13 am #89380

9/18 – AM

Just got out and ran. About 30′ of varied pace. I’d get goign hard for a couple hundred meters, jog for a while, go hard for 1′ or so, jog for 30s, walk for 30s.

Just got out and moved based on how I felt. Was a good little run.

[Matt Norquist]

Matt Norquist on September 20, 2009 at 6:19 am #89416

Jog + dynamic stretch warm-up, then…

40 reps of start something every 60 seconds.

Set the timer at 60s, and every time it went off I did something.

Examples: 50m build-up; 50m bounds; 30m accel; 3x running medball throw; 3 x OHB; 3xBLF; continuous take-offs for 5 take offs; Skip for height; Skip for distance; Bunny hops, sub-max run in Flying 20m; Hammer Hip Medball Throws x2 each side;

Tried to approximately follow a model of run, throw, plyos, throw – and so on.

Was a pretty good medium-intensity speed/power day.

Having a lot of fun getting creative with workouts!

[Matt Norquist]

Matt Norquist on September 22, 2009 at 9:19 am #89520

9/20 – off
9/21 –

1 mile active warm-up – mixing up jog and easy 50-60m accels

Weights:

1. 6×10 Power Clean at 50, 55, 60, 65, 70, 70% – 60-90s rest
2. 6×10 Bench Press – Same as above
3. Calf raises – 3×12
4. Abs – Isometric Holds at top of hanging leg raise position, and also lifting legs off ground supporting on my hands.
5. Miscellaneous – Curls and Triceps – 3×10 superset

[Nick Newman]

Nick Newman on September 22, 2009 at 10:27 am #89522

Are you with your own training now? or still Mike?

duh! sorry my fault, i forgot this was your crazy “off” month…

[Matt Norquist]

Matt Norquist on September 22, 2009 at 12:14 pm #89526

Right. This is a screw around month. Just trying to not lose too much fitness, or gain too much weight – while still taking it fairly easy on my body.

Starting in October, I’ll be back at it. From October, it will be a DIY program, with regular feedback/input from Mike, rather than it being fully designed by Mike.

I’ll be looking for feedback though, as I’m having some issues with figuring out how to plan my running program intelligently.

[Matt Norquist]

Matt Norquist on September 23, 2009 at 10:47 am #89547

AM today – 30′ open gym basketball.

[Matt Norquist]

Matt Norquist on September 24, 2009 at 11:44 am #89614

9/23

Miscellaneous Circuit –

1. 400m of 50m accel/50 walk
2. Weighted Pull-ups (+35)
3. Weighted Dips (+35)
4. GHR – moving pad closer to knees
5. 1 leg squats to parallel with 35# plate or Lunges with 100lb barbell held overheard
6. Miscellaneous Abs- with resistance.

Went through this circuit 4x – reps were around 10 on all lifts

[Josh Hurlebaus]

Josh Hurlebaus on September 24, 2009 at 11:59 am #89615

You did a mile worth of #1? or was it 4x 50m run/50m walk total?

[Matt Norquist]

Matt Norquist on September 25, 2009 at 12:05 am #89623

You did a mile worth of #1? or was it 4x 50m run/50m walk total?

It was 4 laps of #1. I should have better specified, though… Was more of a 50m gradual build-up, not an all out acceleration..

[Matt Norquist]

Matt Norquist on September 25, 2009 at 11:05 am #89656

Cardio Circuit

Bike 3′ (>120 rpm); Row 3′ (930m); Stair Stepper 3′

Rest 3′

Bike 4′ (>120 rpm at level 18 of 25); Row 4′ (1200m); stair stepper 4′

Rest 4′

Bike 5′ EZ
Row 5′ with descending splits from 2:00 pace down to 1:23 pace – dropping at 4′ per 100m with a 300m ez cooldown at end.

[Matt Norquist]

Matt Norquist on September 27, 2009 at 4:16 am #89743

9/25

Warm-up: jog 400m, then 2 laps of 100m build-up, 100m walk, then jog 400m.

Then –

1. Snatch – 3×115, 125, 135, 145, 155
2. Superset
a. Lunge – 3×10+10
b. Push Press – 3×10
3. Superset
a. Shrugs
b. Barbell Curls
4. Isometric Hanging L-holds 6×10 seconds

Weekend off – then really easy week next week (biking, rowing, limited lifting) and start training again as of 10/5

[Matt Norquist]

Matt Norquist on September 30, 2009 at 11:21 am #89828

9/28

20′ bike ride – varied pace

9/29 – C2 Rowing Workout

1000m – 3:32
900m – 3:10
800m – 2:48
700m – 2:25
600m – 2:02
500m – 1:40
400m – 1:17
300m – 0:58

30 seconds rest between each. Tough workout for a low intensity session. Can’t wait to get back on it next Monday.

[Matt Norquist]

Matt Norquist on September 30, 2009 at 11:36 am #89829

So, a preview of what I’ll be doing for the next 8-10 weeks – first cycle of the year – leading up to Xmas time. Theme is gradually increasing volume per interval/set or decreasing recovery – but maintaining similar total volume.

1. Technical work – Mostly general stuff. Living in Chicago, I will have limited opportunity to do anything technical in the cold, plus busy season. Will try to get some basic tech work on each event 1x per week.
2. Accel work – One specific session per week, where I gradually increase acceleration distance, beginning at 15m, and increasing distance each week, with same total volume (200-280m)
3. Accel work – general – will occur during LJ approach work and/or hurdles. Try to do 1x per week
4. MaxV – little to none – maybe a little toward end of cycle, contingent on the progress I’m making in my accel work.
5. Speed Endurance – Will gradually ease into this, gradually increasing interval length – from 80m with a sub-max run in up to 150-175m. 1 session per week.
6. Special Endurance/Intensive Tempo – 1 session per week – alternating between more endurance focus (think 5x300m at slower pace – 45-55 and equal running/rest time) and more Intensive focus (think intervals ranging from 100-500 with pace closer to 400m pace).
7. Extensive/Continuous Tempo – Built in as part of my recovery each week – will try to just get out and run or row (if worn out) once per week.
8. Weight Lifting – Density type training on Bench and Squat – and lots of singles and doubles with short recovery on OLY lifts. Most working sets between 75-80% of 1RM. Will also do various posterior chain lifts each weight session and BB/Body weight circuits 1x per week in the AM.
9. Plyos – limited intensity until my knee is feeling better.

Tests:
1. SLJ
2. STJ
3. 4B+J
4. OHB
5. BLF
6. 30m
7. 150m
8. Squat – A2G only
9. Clean
10. Bench

Goal for first phase is to significantly improve my sport specific fitness, while gaining some strength (probably won’t see huge gains early) and losing weight (getting under 190). I’m at 199-203 right now – and am kind of stuck. But BF is high – 15% last week with calipers, and in reviewing my diet carefully – I am taking in about 3500-4500 calories per week that I don’t need (alcohol, junk food) – I figure if I cut that back by 50%, I can drop 1 pound per week or so.

[Matt Norquist]

Matt Norquist on October 1, 2009 at 1:09 pm #89875

9/30 –

Swimming. 20x50m with a start every 90 seconds. Most of the 50’s were at around 30-32 seconds. What is crazy is that people swim 10 seconds faster than that. I felt like I was motoring! I did my last one all out in 28 but that was absolutely as hard as I could go.

[Matt Norquist]

Matt Norquist on October 2, 2009 at 7:00 am #89900

10/1

Circuit – alternating (with no rest) between:
1. Push-ups x25
2. Various Abs – Mostly Leg lifts and L-Overs x 25

6 sets

[Matt Norquist]

Matt Norquist on October 3, 2009 at 11:29 am #89960

10/2 – Bike Intervals – Highest Level – maintain RPM at 90. Doing flats and hills.

Plus – Met my kids at the track. My 4 1/2 year old wanted to “set records”. He claims that he and daddy are the “two fastest dudes in Chicago” 🙂

Not sure of the truth, in that, but… Ben ran 30m (including reaction time) in 5.6 seconds! Then followed that with a 3’11” standing long jump. I was a proud papa. We didn’t test 4B+J, Power Clean or OHB – but I think he’s having a good GPP.

I start back up again on Monday – pretty excited.

[Eric Broadbent]

Eric Broadbent on October 3, 2009 at 11:08 pm #89966

10/2 – Bike Intervals – Highest Level – maintain RPM at 90. Doing flats and hills.

Plus – Met my kids at the track. My 4 1/2 year old wanted to “set records”. He claims that he and daddy are the “two fastest dudes in Chicago” 🙂

Not sure of the truth, in that, but… Ben ran 30m (including reaction time) in 5.6 seconds! Then followed that with a 3’11” standing long jump. I was a proud papa. We didn’t test 4B+J, Power Clean or OHB – but I think he’s having a good GPP.

I start back up again on Monday – pretty excited.

lol glad to hear

[Matt Norquist]

Matt Norquist on October 6, 2009 at 11:12 am #90059

10/5

First day back. 2 sessions – broken up with 30′ of rest

Session 1 – Track
1. Short Warm-up – 1 mile ad-lib – jog, build-ups, misc. skips, plus 2x30m bounds and 2x30m skip for distance
2. Dynamic Flex
3. Sprint Drills – 30m x A Skip, B Skip, Double butt-kick, Fast Leg, AA, AC
4. Accel: 3x3x15m – 90 seconds between repeats 2-3′ between sets. Really just focusing on completing strides.
5. Low impact plyos on soft surface – barefoot

Break – 30′

Session 2 – Weights
1. Cleans – warm-up [email protected]%; then 4×5 at 75% (205 lbs).
2. Super-set
a. Bench – Warm-up – pause bench at 50% then 3×5 at 75% (205)
b. Squat – warm-up pause squat x5 at 50% then 3×5 full ROM squat at 75% (205)
3. Super-set
a. RDL – 2×10 at 205
b. Sit position Pull-ups – 2×8 at BW
4. Abs – Incline Sit-ups and Hanging Leg Raises

Amazing how tough 5 reps at 75% feels after a month off. My running actually felt pretty good today. Strides felt kind of short, but felt like I was moving pretty well.

[Matt Norquist]

Matt Norquist on October 7, 2009 at 10:50 am #90114

1.1 – Day 2 (10/6)

Session 1 –

General Strength – core work – “Ringo” 20s on/off – for those of you who don’t know this GS workout – it is killer – a lot of single supporting leg prone and supine leg lifts, side leg lifts, lower leg lifts, etc – supported with 1 leg and elbows or 1 leg and hands.
Dumbbell circuit – 18 exercises x 12 reps each – pretty low intensity

15′ rest

Session 2
EZ jog warm-up – 3 laps jog
Sprint drills
Static Flex
General Endurance
1. “Lancer” x1 – 20s per station
2. 5×25″ run/25″ walk (covering appr. 150-160m per run)

For those who want to do this GE circuit – this is one of the greatest GE circuits out there.

It is as follows:

Crunches/Mountain Climbers – x2 (This means Crunchesx20s, immediately followed by mountain climbers x 20s and then repeat)
Run 20″ – Cover appr. 130m
Push-ups/A Skips – x2
Run
Burpees/B Skips – x2
Run
Crab Kicks/Chinnies – x2
Run
V-ups/Prisoner Squats – x2
Run

Mike has so many innovative workouts and ways to progress through them – it is awesome. I only wish I would have had this type of training theory back when I was young enough to benefit from it. I’m sure I could have actually scored well (7300+) in the deca 🙂

I still harbor hope that I can put up a 7000 point # in the next 3 years, before I start getting too old and tired!

[Eric Broadbent]

Eric Broadbent on October 7, 2009 at 10:59 am #90115

Yeah those GE Circuits are great but awful at the same time. I am crossing my fingers that we have completely phased those out of training for now. Goodluck with the training…7,000 would be great…how old are you?

[Matt Norquist]

Matt Norquist on October 8, 2009 at 2:52 am #90140

Yeah those GE Circuits are great but awful at the same time. I am crossing my fingers that we have completely phased those out of training for now. Goodluck with the training…7,000 would be great…how old are you?

Thanks.

I just turned 29, so I’m fighting the clock – I figure I can keep making solid progress across the board for 3-5 more years, assuming I stay healthy.

This was my first year back doing real training – after not doing anything besides general fitness in 2007 and 2008 – and taking 2001-2006 basically completely off.

I did one deca last year – and hurt my ankle – only completed 7 events – scoring 4000 or so. Figure I wouldn’t have broken 6,000 in that meet (But that was in May after only 3 months of actually training) and I’ve made good progress since then. My lifetime Decathlon PB is 6372 – but that was including a 5:48 1500m (with a PB of 4:22) – due to having a stress fracture in my foot – and needing to nurse that in order to be able to compete later in season.

Am hoping to do a winter hept and pent; as well as 2 decs next year.

[Eric Broadbent]

Eric Broadbent on October 8, 2009 at 9:17 am #90153

Yeah you have plenty of time for the dec…Tom Pappas might still be doing the dec at age 40…who knows.Thats a solid 1500 PR…was that during a dec or relatively fresh?

[Matt Norquist]

Matt Norquist on October 8, 2009 at 11:39 am #90162

Yeah you have plenty of time for the dec…Tom Pappas might still be doing the dec at age 40…who knows.Thats a solid 1500 PR…was that during a dec or relatively fresh?

That 1500 was open. My best in a decathlon was in my very first decathlon in 10th grade – 4:27.

[Matt Norquist]

Matt Norquist on October 8, 2009 at 11:43 am #90163

10/7 –

All of this in 45 minutes (as I was pressed for time, decided to lower intensity a bit and make this a bit more of a conditioning workout).

1. Ad Lib Warm-up – 1 mile of jogging, sprint drills, skips, interspersed with dynamic flex
2. Some general low impact Medball work
3. First 10 steps of LJ approach – x8
4. Snatch – 6×3 – 115 (2 sets) 135 (4 sets)
5. Complex
a. Lunges – 2×8+8 – 135; 155
b. DB military – 2×8 – 65, 65
c. Eccentric Calf Raises – 2×10+10 – eccentric on 1 leg – up on 2 legs
d. Incline Sit-ups with Barbell pull-over

Not super high quality, but a good workout nonetheless.

[Matt Norquist]

Matt Norquist on October 10, 2009 at 11:30 am #90229

Thursday was off – due to a 5 AM start to work day – then a dinner meeting, then a flight – didn’t get to my hotel until 12:30 am.

Today – Meetings and travel all day – got to the gym after about an hour drive from airport.

1. Warm-up – Bike intervals
2. Incline Bench – 3×8 – 135 (fully deload at bottom), 165, 185
3. 1/2 squat – down to about 100 degrees – 3×10 – 225, 295, 345
4. Push Jerk – 3×6 – 135 – with a pretty low drop. Down to about 90 degrees
5. L position sit-ups – 3×8 – my goodness those are tough on the lower abdominals
6. 15′ fartlek – covered just over 9 laps. Set watch at 20 seconds and would go 40 seconds ez, 20 seconds quick; 20s ez, 20s quick and mix it up based on how I felt. My endurance felt great today.

Was incredibly distracted during lifting today – because there were too very fit women doing a very vigorous cross fit routine in my near vicinity. You had to be there, but exercises included – Crab Kicks, A2G squats, kipping pull-ups, lunges with support leg on a box, flyes, full cleans and more. Made me feel like a real slouch in the gym.

[Matt Norquist]

Matt Norquist on October 11, 2009 at 6:03 am #90247

10/10

Track Session
1. Mixed warm-up – Jog, sprint drills, skips, EZ buildups, dynamic flex
2. General Throwing work with 12# medball
a. Side Shuffle shot throws – x12
b. Hammer Hip – x5 each side
c. Standing over head throws x5
d. 3 step overhead x4 on each leg
e. kneeling chest pass x3

*** was able to get the 3 step overhead and the hammer hip both out to about 13m or so and 8m on kneeling chest pass. Anyone know if that’s any good? Are there any protocols or observations from general experience as to how far is good for those MB throws?

3. Jumps –
a. Standing 5 bounds x5 (average distance of about 14.2m
b. Standing Triple x 3 starting from each leg. (Average of a little shy of 9m)

4. Tempo (semi-intensive) – 5x150m at 20.8-21.6 with 3 minutes rest in between. Didn’t want to push it too hard for first set of runs.

[Matt Norquist]

Matt Norquist on October 12, 2009 at 10:29 am #90275

10/11

Average Weekend Day with my boys:

Involves: 20 minutes of “rough-housing” – which means handling a continuous deluge of each of my boys attacking me, interspersed by an occasional attack by my wife.

Followed by: “throw me in the skys” till exhaustion. This is essentially a rocket jump- while throwing my 55 and 35 pound boys as high in the air as possible and then catching them. Probably 20x each. Before you say that’s easy, try it. Goodness!

Then more rough-housing!

My biceps are always sore the day after these hard working hours of play 🙂

[Matt Norquist]

Matt Norquist on October 13, 2009 at 1:05 pm #90309

10/12 – Q – do most of you do track sessions first, followed by weights, or vice versa?

Session 1 – Track

1. Warm-up – 3 laps of jog, various skips, cross over runs, backward runs, etc
2. Dynamic Flex
3. Sprint Drills – 8 drills x 30m each
4. 2x(3x15m) 2x(2x20m). Self timed from first foot strike – 2.1x for 15’s and 2.7x for 20’s. Any good?
5. 2x30m bounds – in 10-11 bounds
6. 2×5 standing hop for distance with each leg – approximately 13m per leg

(Am starting to track all plyos, to try to gradually increase distance – figure it is better to actually monitor performance).

15′ rest

Session 2 – Weights – Went up in weight and reps a little from last week.

1. Cleans – 135×3 – low catch; 75%+5 lbs – 5×4.(205 lbs for me) Focusing on more controlled technique than in past. With these I’ll gradually progress to 6×4, 7×3, 8×3, 9×2, 10×2, 11×2, 20×1 – while gradually working the weight up to 80%+

2. Bench – 135×6 (full deload at bottom). 75%+5 lbs (205) – 4×6 (a little trouble on last set – only managed 5).
3. Depth jumps – 2×5 – super quick contact – low box
4. RDL – 3×10 – 225
5. Sit Position Pull-ups – 3×10

Ran out of time – so didn’t do squats (Super-setted RDL with pull-ups instead). Did 4×5 full 1-legged squats instead – once I got home.

Good day. My body is having an easier time early on this time around than it did in the spring when I first started training actively again.

[Nick Newman]

Nick Newman on October 13, 2009 at 3:07 pm #90313

I’m extremely familiar with that timing method. I use it a lot and have been doing it for 5 years now…My fastest ever 20m time came the week before the Prague competition and was 2.07 seconds. I am usually around 2.15 – 2.20 though…

I much prefer weights after track. Josh does it the other way i think but that might be becuase of work etc…

[Matt Norquist]

Matt Norquist on October 14, 2009 at 12:22 am #90319

I’m extremely familiar with that timing method. I use it a lot and have been doing it for 5 years now…My fastest ever 20m time came the week before the Prague competition and was 2.07 seconds. I am usually around 2.15 – 2.20 though…

I much prefer weights after track. Josh does it the other way i think but that might be becuase of work etc…

Yikes – then my 20 is deplorable. I’m not posting times again for awhile LOL! I may need to get my watch checked. My math had my 2.7 with this method converting to 3.2 including reaction and first step, which I figured would be OK – about .3-.4 off an elite time at same stage, which is about what I’d expect.

However, with your times – that now has my thinking I’m much further off than I would have expected!

I much prefer doing track, then weights – but that is due to my work schedule – forcing me to do split sessions with very short breaks in between. The short breaks are not ideal for quality in the weight room – but at the same time – in Decathlon – short breaks and gearing up for high quality back to back is the name of the game.

[Nick Newman]

Nick Newman on October 14, 2009 at 12:31 am #90320

Well 20m is kinda my specialty but i have 2 others who train near me who run 10.39, 10.47 respectively and they run 2.20 – 2.30 also for HT 20m using this method.

It changes a bit as i move up distance however,

20m – 2.07
30m – 3.16
40m – 4.18
60m – 6.30

These were all seperate runs of course so on a given timed distance the other distances could have been faster…Improvements have been very consistant though, i’m 2-3 tenths faster with all these times as i was before i trained with Mike.

[Matt Norquist]

Matt Norquist on October 14, 2009 at 2:07 am #90322

Thanks for the input, Nick. Very helpful. So if I am trying to get back in shape for low-mid 11’s – I should be seeing a self-timed 20 trending down under 2.5 – Is that a pretty good benchmark?

Also – what are your thoughts on the bounding and 5 Hop #s?

[Nick Newman]

Nick Newman on October 14, 2009 at 2:41 am #90324

Yeah 2.5 is a good number…But for 100m shape 20m is the least important really…Whe you get up there 60m times should be around 7 seconds i’d say…

5 hops – if you didnt land the last one in sand then you can add of another meter at least…so 14m for that is good for sure…I know many 7m long jumpers who are around 14-16m from 4 hops and a jump…

[Ian Cooley]

Ian Cooley on October 14, 2009 at 3:31 am #90326

I would look more at the difference in times between distances to get an idea of where you are. An absolute time itself is probably worthless unless you have a lot of data on yourself to compare with but if youre times are consistent then finding difference between times should give you a reliable idea for what you are splitting 20-40m or whatever. Then just compare those splits to others at your level or elite splits to see how far behind you are.

[Nick Newman]

Nick Newman on October 14, 2009 at 5:03 am #90330

Yes i agree…

I use it so much as a comparison to myself. It is very reliable but only becuase i’ve timed myself like this for years…

[Matt Norquist]

Matt Norquist on October 15, 2009 at 1:47 pm #90375

Yeah 2.5 is a good number…But for 100m shape 20m is the least important really…Whe you get up there 60m times should be around 7 seconds i’d say…

5 hops – if you didnt land the last one in sand then you can add of another meter at least…so 14m for that is good for sure…I know many 7m long jumpers who are around 14-16m from 4 hops and a jump…

The hops were 14-15 yards, not meters – so 13-14m – and did not land them. Thanks for the input on Speed protocol.

[Matt Norquist]

Matt Norquist on October 15, 2009 at 1:49 pm #90376

I would look more at the difference in times between distances to get an idea of where you are. An absolute time itself is probably worthless unless you have a lot of data on yourself to compare with but if youre times are consistent then finding difference between times should give you a reliable idea for what you are splitting 20-40m or whatever. Then just compare those splits to others at your level or elite splits to see how far behind you are.

Great point. IE – if my 30m is at 4.0 and my 60m is at 7.3 – would indicate maxV issues, etc.

[Matt Norquist]

Matt Norquist on October 15, 2009 at 1:50 pm #90377

Yesterday:

1. Warmup
2. Ringo – 25s on/off
3. DB circuit – 15 exercises -25s on off
4. GE Circuit – Lancer x1 (25s intervals)
5. 4 laps of walk curve, sprint straight – 100m at <15s

[Matt Norquist]

Matt Norquist on October 15, 2009 at 1:55 pm #90378

Today – On the road – Went to gym on way home from the airport.

1. Warmup
2. Dynamic Flex
3. Sprint Drills
4. LJ approach – first 10 steps x5; First 12 steps x5
5. 5x depth jumps
6. 10x squat jumps up stairs – up 6 stairs from standing start

Weights
1. Snatch – 7×3 – 115 (2) 135 (2) 140 (2) 145 (1) – Max ref of 175, so 3 sets at 80%+
2. Complex
a. Lunge – 3×10, 8, 6 – 135, 155, 175
b. DB Military Press – 3×9, 8, 7 – 65, 70, 70
c. Barbell Curls – 21’s
3. Super-set
a. Incline Pull-over+ Sit-up – 2×10 – 60 pounds
b. Eccentric Calf raises – Eccentric down with single leg – 2 legs up – 2×8+8

Good session today – but left knee really hurting me on plyos and lunges.

[Eric Broadbent]

Eric Broadbent on October 16, 2009 at 1:57 am #90383

when you do LJ approach stuff is that just in sneakers? Was the whole workout done at the gym?

[Matt Norquist]

Matt Norquist on October 16, 2009 at 2:10 am #90386

when you do LJ approach stuff is that just in sneakers? Was the whole workout done at the gym?

There is a 400m indoor track at my gym in Chicago – East Bank Club. They won’t let you wear spikes, but I do my accel, LJ, speed work – in Nike Waffle Racers – which have a stiff mid-sole and a good deal of traction.

The track is kind of a joke though – as it has long (130m+ straights) and then the curves, rather than being curves, are actually just right angle turns – followed by shorter (50m or so) straights. And one of the long straights has a double bend in it – so you make a 45 degree left turn, followed by an immediate 45 degree right turn. Works fine for long runs, but seems to take off about 3-4 seconds for 300 and 400m intervals.

[Matt Norquist]

Matt Norquist on October 16, 2009 at 10:08 am #90395

Quick workout today – You might call it light tempo or special (1500) endurance

Warm-up (old fashioned – jog a mile)
Static Flex
Sprint Drills
A couple gentle build-ups

Then 6×300 – at 57″ pace with 57″ rest. Last one at 50″

I will try to do one workout like this per week for most of fall – as a recovery/conditioning day. Will reduce time by 2″ next week, then 1 second per week until I can’t do that workout – then switch to something different in a month or so. I suspect I will get down to 46 or 47″ for that workout. We’ll see. That might be a little ambitious.

[Nick Newman]

Nick Newman on October 16, 2009 at 10:30 am #90400

[quote author="Nick Newman" date="1255468294"]Yeah 2.5 is a good number…But for 100m shape 20m is the least important really…Whe you get up there 60m times should be around 7 seconds i’d say…

5 hops – if you didnt land the last one in sand then you can add of another meter at least…so 14m for that is good for sure…I know many 7m long jumpers who are around 14-16m from 4 hops and a jump…

The hops were 14-15 yards, not meters – so 13-14m – and did not land them. Thanks for the input on Speed protocol.[/quote]

Yeah but usually 14m without a landing is 15m with a landing…I guess next time you culd land it and see.

[Matt Norquist]

Matt Norquist on October 16, 2009 at 10:36 am #90401

[quote author="Matt Norquist (WashedupDec)" date="1255594663"][quote author="Nick Newman" date="1255468294"]Yeah 2.5 is a good number…But for 100m shape 20m is the least important really…Whe you get up there 60m times should be around 7 seconds i’d say…

5 hops – if you didnt land the last one in sand then you can add of another meter at least…so 14m for that is good for sure…I know many 7m long jumpers who are around 14-16m from 4 hops and a jump…

The hops were 14-15 yards, not meters – so 13-14m – and did not land them. Thanks for the input on Speed protocol.[/quote]

Yeah but usually 14m without a landing is 15m with a landing…I guess next time you culd land it and see.[/quote]

I’ll do it on Saturday and see.

[Matt Norquist]

Matt Norquist on October 17, 2009 at 12:38 pm #90418

10/16

AM workout (6-8)

1. Warmup
2. Push Press with low catch – 155 – 2×5
3. Squat (1/2 squat – ie – to 130 degrees or so) – 4×10 – 225, 275, 315, 365
4. Incline Bench- 3×8 – 145, 165, 185
5. Superset
a. L position Pull-ups – 3×8
b. Dips – 3×15
6. EZ run – 15′ (less than 2 miles)

[Matt Norquist]

Matt Norquist on October 18, 2009 at 5:13 am #90426

10/17

Bad weather in Chicago today, so did the workout quickly.

1. Old Fashioned Warm-up – 4 laps
2. Dynamic Flex
3. Sprint Drills x 40m – A Skips, B Skips, High Knees, Butt Kicks, build-up
4. MB General Throwing work – same stuff as last time – with 12# ball – shuffle shot, chest pass, hammer hip, 3 step overhead, also did some hop+ Chest pass as well. All distances were about 1-2′ up on last week. I kind of like doing MB work for throws in early season to build General Strength, and also allows for some rapid progression and adaptation. Once my improvements level off is when I’ll start doing specific throwing work.
5. Standing 4B+J x3 – All between 14.2 and 14.6m.
6. Standing Triple x3 – from 8.50-8.90
7. 3x 5 step run + take-off with each leg into the pit. No landing – just pop up and step down
8. Tempo – 6×150 – 20.1-20.9 – with 3′ rest. This is slightly faster than last week, and 1 more run. I will move up to 9 or 10 of these over the next 2 weeks – and then begin cutting down the recovery until I get to 90 seconds (maybe 60, we’ll see).

Good session. Am pleased with my early season conditioning. My knee and heel continue to be bothersome, but nothing I can’t handle.

I’m having an easy time right now doing workouts I struggled with in April-May; so I think next year could see some real progress.

[Matt Norquist]

Matt Norquist on October 20, 2009 at 10:43 am #90478

10/19

Track Session
1. Warm-up
2. Dynamic Flex
3. Sprint Drills – 2x20m of: Straight leg bounding, Backward run, Side A skip, Side Skip, Crossover run
4. 2x40m build-up
5. Accel – 2x5x20 – 90s rest between each rep. Averaged about .05 faster than last week, and a best of .07 faster than my best 20m last week.
6. 3x30m bounding. 1×5 hops for distance each leg

Weights:

1. Cleans – 20×1 @75% – lift every 45 seconds
2. Rebound Box Jumps – 2×5 (15″ box)
3. Squats – 4×6 at 75%
4. Bench – 4×6 at 75% – needed spot on the last rep
5. RDL – 3×8 – 245 lbs
6. Sit Position Pull-ups – 3×9 with +10 lbs (holding db between knees).

Making some nice progress. BTW – the multiple clean singles, are brutal! My goodness. My legs were shot by the time I got to squats. I’m going to go up to 30×1 with current weight – and drop rest to 30s (over next 3 weeks) and then try to work up to 85% for that. We’ll see. My legs were wrecked by the time I got to squats!

[Matt Norquist]

Matt Norquist on October 21, 2009 at 12:46 pm #90511

Was on the road all day today – left at 6 – 4 hours of driving to and from meetings – home at 8.

So just did a bunch of core and ab work, plus a circuit of rowing x500m, 50 push-ups, and 50 ab reps – v up and sit-ups – x3 through the circuit.

Nice recovery day – just enough to rev the metabolism – and then I can hit it tomorrow.

[Matt Norquist]

Matt Norquist on October 22, 2009 at 12:56 pm #90537

10/21 – Decided to do weights first, and just don’t think I’ll do that again. We’ll see.

Session 1 – Weights

1. Warm-up – 5′ bike – pretty hard – enough to get a sweat going.
2. Stretch
3. Snatch – 7×3 (Max reference of 175) – 70% (2 sets); 75% (2 sets) 80% (2 sets) 85% (1 set). Felt pretty good. I’d like to get my snatch up to above body weight by Xmas.
4. Super Set
a. Lunges – 10, 8, 6 – 140, 160, 180
b. DB Military – 10, 8, 6 – 65, 70, 75 – on 70 and 75 – needed spot on final rep.
5. Super-set
a. Eccentric Calf Raises – 2×12+12 (Eccentric on single leg, concentric on both legs)
b. Incline Sit-ups + pullover with 60# – 2×12 (this is an exercise I made up – You get on the incline sit up bench – hold a barbell behind you – do a pullover, then once pullover is complete – transition into a situp – keeping barbell directly above chest). Great exercise – IMHO.

Session 2 – Track
1. Jog Warm-up
2. Dynamic Flex
3. Hurdle Mobility
4. a few ez sprint drills
5. LJ approach – 6x first 10 steps and 6x first 12 steps

Legs were shot for LJ approach – and felt lower quality. My pace and rhythm feel good – but was definitely fatigued.

[Matt Norquist]

Matt Norquist on October 23, 2009 at 12:42 pm #90580

10/22

1. Warm-up – 1 mile jog
2. Static Flex
3. Dynamic Flex
4. A few sprint drills
5. Special Endurance – 6x300m – 54-56′ with 55′ rest for first 5. Last one at 51.

Added one rep on the Special Endurance today, and cut down 2 seconds per rep.

[Matt Norquist]

Matt Norquist on October 24, 2009 at 12:05 pm #90637

Today:

1. Warm-up – 1k row – 3:33
2. Push Press – 2×6 – 165 (gonna keep moving this up in weight every week)
3. 1/2 squat – 4×10 – 245, 315, 365, 385
4. Single Arm Incline DB – 10, 8, 6 – 65, 75, 85
5. T-RDL – 2×10+10 – 135
6. Super-set
a. L position pull-up – 3×10
b. Dip – 3×15

EZ run – 2 miles (15:00)

FYI – The squats…. 1x per week, I’m trying to really load up the bar and get my body more used to holding and moving bigger weights. I may switch that up for deadlift, but the idea is to keep getting my body used to bigger weights – kind of like doing board presses on bench – so that I can more easily handle heavier weights on full ROM. These 1/2 squats probably mean only moving the bar about 12-18″. Not so much about training effect as about preparing myself for bigger weight.

Tomorrow am doing some track work with another ETer. That’s something I think we should all try to do more often. Creates some competition, some accountability, some fun.

[Matt Norquist]

Matt Norquist on October 25, 2009 at 6:10 am #90655

Today:

1. jog warm-up
2. Some random dynamic flex
3. Drills
4. MB Work – Shot throws, Hammer Hip, Jump-chest pass, 3 step OH.
5. 4B+Jx4; Standing TJx4
6. 6×150 – 19.8-20.7 – 3′ rest. Feeling pretty good on the tempo right now.

Did workout with another ETer today – Davan (Evan) – and I think we’ll try working together a couple times per week. I know it will up my game – though it may lower his 🙂

[davan]

davan on October 25, 2009 at 6:31 am #90656

haha good workout. Less geese shit would have been ideal though.

[Matt Norquist]

Matt Norquist on October 27, 2009 at 11:10 am #90725

haha good workout. Less geese shit would have been ideal though.

Yes – the goose shit was terrible!

10/26 workout:

Track Session:

1. Short-warm-up – Skips, drills, jogs – followed by 400m of 50m build-up/50m jog
2. Dynamic Flex
3. Sprint Drills
4. Incorporated some single leg thrusts, and misc glue activation for the hell of it.
5. 3x30m bounds – All speed bounds – this is a fun little test exercise – bounding for speed (timed) and distance – count steps. Did the 30m in 11 bounds in 5.3, 5.4, and 5.5 seconds. This is a fun drill that you make pretty good progress on. Also really works contact time.
6. 1×5 hop for distance – 1 set on each leg.
7. Skip for height – 1×10 skips – each skip reaching and touching 10′ beam in my gym.
8. 5×20; 5×25 – Improved by .03 vs. last week on the HT 20’s (down to 2.65) but with same average (mid 2.7’s) time as last week – working more on technique. 25’s were at 3.3 – so covering 20-25 in .55 or so. 1′ rest between attempts.
9. 400m jog, walk, skip cooldown.

Weight Session (10′ following track)
1. Power Cleans – 12×2 @75% (same load as last week’s 20×1) – 45 sec timer – start at the beep – so 35 sec rest per. Made it easy.. Will up load next week to 80% (215ish).
2. 2×6 – low box rebound jumps – working on contact time.
3. Super-set –
a. Bench – 3×7 at 75% followed by 30s all out at 60% – made 23 reps.
b. Squat A2G- 3×7 at 75% followed by 30s all out at 60% – 14 reps
4. RDL – 245 – 3×8
5. Seated Rows – with 3s isometric hold – 3×10
6. Misc Abs – 300+ reps

Really solid day today.

[Nick Newman]

Nick Newman on October 27, 2009 at 11:14 am #90727

Really good progress with the 20’s! good job.

[Matt Norquist]

Matt Norquist on October 27, 2009 at 11:25 am #90728

Really good progress with the 20’s! good job.

Thanks. If I can get them down to 2.5(low) by January, I will be super pleased. (am sure that would still = 3.0 with RT and FAT, but I feel like that would put me on good progress for getting back to mid-low 11’s this year).

[Matt Norquist]

Matt Norquist on October 28, 2009 at 11:34 am #90755

Today:

1. Ringo – 30s on/30s on/30s off (two exercises, then rest, and so on).
2. Bodybuilding/Bodyweight Circuit – with a Crossfit tabata sequence – 20s on (all out) 10s off – then move on. Mix of exercises – mostly doing opposing muscle groups – ie: Chest/back, then Biceps triceps, then abs/back, then hams, quads, etc.
3. Warm-up
4. Sprint Drills
5. Tech/tempo – 20x100m (at 15 seconds) walk the curves – focusing on technical cues. Tougher than I expected.
6. More core/posture work

[Matt Norquist]

Matt Norquist on October 29, 2009 at 12:48 pm #90796

Session 1 – Track

1. Warm-up
2. Hurdle Mobility
3. Dynamic Flex
4. Sprint Drills with 20m run-off
5. 6xfirst 12 steps LJ approach
6. 6x Flying 20’s with 20m submax run-in (IE – a 20m gentle build) and then go for 20m. Not as fast as I’d like but not too bad.
7. Misc Abs

Session 2 – Weights
1. Snatches – 60%x3, 75%x3, 80%x3, 82.5% x3, 85%x2; 90%x2; 92.5% x1
2. Super-set
a. Lunges – 10, 8. 6 – 145, 165, 185
b. DB Military Press – 9, 5+, 3 – 70, 75, 80
3. Super-set
a. weighted abs – 3×15
b. eccentric calf raises – 3×15

Solid session today.

Struggled with getting low enough on the snatch catch and on lunges – will probably take a little lighter week next week to recoup a little bit.

FYI – am also taking the month of November to lose weight. I can’t seem to get under 197 lb and feel like I should really be 185-190. So for month of November, am going to seriously alter my diet, and probably mix up my workouts a little bit. I figure I will drop 10 lb in the month – and the goal is doing that without losing strength – but will also be a good chance to rest my sore knee a little – am going to not do as many full squats.

[Ian Cooley]

Ian Cooley on October 30, 2009 at 1:19 am #90801

FYI – am also taking the month of November to lose weight. I can’t seem to get under 197 lb and feel like I should really be 185-190. So for month of November, am going to seriously alter my diet, and probably mix up my workouts a little bit. I figure I will drop 10 lb in the month – and the goal is doing that without losing strength – but will also be a good chance to rest my sore knee a little – am going to not do as many full squats.

Be careful about changing your program too much when going on a diet, especially the weights. I made that mistake a couple years ago- I lost weight too fast while basically cutting out a lot of the tension/strength stimulus to my glutes/hams/quads and I seriously paid the price for it. I would suggest going for a more modest caloric deficit and making sure that you keep some relatively high intensity (static) lower body lifts. That said, obviously you will need to change somethings if squats or other lifts are causing injury.

[Matt Norquist]

Matt Norquist on October 30, 2009 at 1:35 am #90802

[quote author="Matt Norquist (WashedupDec)" date="1256800723"]FYI – am also taking the month of November to lose weight. I can’t seem to get under 197 lb and feel like I should really be 185-190. So for month of November, am going to seriously alter my diet, and probably mix up my workouts a little bit. I figure I will drop 10 lb in the month – and the goal is doing that without losing strength – but will also be a good chance to rest my sore knee a little – am going to not do as many full squats.

Be careful about changing your program too much when going on a diet, especially the weights. I made that mistake a couple years ago- I lost weight too fast while basically cutting out a lot of the tension/strength stimulus to my glutes/hams/quads and I seriously paid the price for it. I would suggest going for a more modest caloric deficit and making sure that you keep some relatively high intensity (static) lower body lifts. That said, obviously you will need to change somethings if squats or other lifts are causing injury.[/quote]

Yes, I won’t alter too much – will probably just go a little easier on squats, and put in more unilateral lower body lifts for the month (step ups, Lunges, etc) which seem to be easier on my knees for some reason. I’ll continue to do all my OLs, and running will stay pretty similar. I definitely am carrying too much fat, though – as with Calipers I just came out at 15.6% – which means my lean body mass is only at 166 lbs or so. If I am down to 185, without losing muscle, then I’m at 10%, which seems right. I’d love to be at 6-8%, but even 10% would put me in a lot better position to run and jump well.

[davan]

davan on October 30, 2009 at 2:05 am #90803

Intermittent fasting + light beers should be an improvement for you if that is possible.

[Matt Norquist]

Matt Norquist on October 30, 2009 at 2:40 am #90805

Intermittent fasting + light beers should be an improvement for you if that is possible.

LOL. So you are saying that the 12 pack of guiness per night is non conducive to high quality training and weight loss 🙂

Or are you saying to just not eat, and simply combine light beers with fasting from food in order to create a liquid weight loss plan?? 🙂

In all seriousness, what I am doing for month of November is lightening my carb intake, doing more meal replacement shakes, and avoiding drinking entirely for the month. This should get me to a new level of weight (My body seems to like 200 ish) but I’m not gaining weight at that size, even with current diet, so I figure if I can get a new level-set at 185 or so, it won’t be too hard to set a caloric intake that will maintain that weight.

Nice thing is at that weight, it is very conceivable to get to squat at 2x BW, and PC and Bench at 1.6-1.7x over the next 9 months.

[Matt Norquist]

Matt Norquist on October 30, 2009 at 11:35 am #90830

EZ day:

1. Warm-up
2. Static Flex
3. Sprint Drills
4. Tempo: 3×300 – 51-52″/53″ rest (felt good – knocked 2″ off last week); 2×200 – 30″/60″ rest. 2×100 – 14″ – jog 100m rest.

Felt solid today. I’d like to get to 5×300 at 48-50 with 48-50 recovery before Xmas – which puts me in 4:30 1500 shape early season – which means I don’t need to work those workouts much any more later in the year. Yes!

[Matt Norquist]

Matt Norquist on October 31, 2009 at 1:19 am #90836

10/30

AM workout
1. EZ warm-up – 2 laps jog, plus a few continuous take-offs and skipping for height – jumping up to touch 10′ beam in ceiling.
2. Jerk Press – with Mid Catch – 2×5 – 175
3. Decided not to do squats today, instead did step ups onto high box – 4×7 – 135. Stepping onto 22″ Box.
4. Super-set
a. Incline Bench – 155×10; 175×8; 195×5
b. T-RDL – 135 – 3×10+10
5. Super-set
a. Not sure what it’s called but where you hang from barbell in a reverse BP position and pull your chest to the bar. 3×10
b. Clap Push-ups – 3×10
6. Hanging Ab Series

[Matt Norquist]

Matt Norquist on November 1, 2009 at 7:13 am #90853

10/31

1. Continuous Warm-up – incorporating jogging, dynamic flex and Sprint Drills
2. MB work – Shot throws (6x each side) Hammer Hip (6x each side) Jump Chest Pass (3x both legs, 2x each leg), 3 step overhead – Pushed distance out by about a foot on all throws.
3. 7×150 – Threw on spikes today – All under 20 seconds – with 2:30 rest.
4. 1/2 mile cooldown.

FYI – I was just doing the math on it (based on distances between hurdles, and I think my 150’s have actually all been 145’s. Not all that important, and I’ll probably just keep doing the 145’s, so I can better track my progression – but just good to know. So when I’m doing them all out in 4 months and running 16.x – we can all add .6 to my times to get to the speed I’m actually running 🙂

[Matt Norquist]

Matt Norquist on November 4, 2009 at 2:24 pm #90930

11/3 –

Took Sunday and Monday off. This week is testing/recovery week…

1. Warm-up

2. Vertical Jump Test: Result: 31.5″. (Reach 7’10.5″; Touch 10’6″). I was a little disappointed with this, but oh well. I was hoping for 33″+. By way of reference – for VJ – I start with 1 foot forward, bring feet together and take off. From a total stand-still – 2 feet together, I touched 10’3.5″ (29″). From a 2 step, I touched 10’9″. This is the first time I’ve actually tested VJ in years, so I suspect part of it is being out of practice in the test. I think I will be touching 10’10” by end of the calendar year.

3. A little more dynamic flex and a few more sprint drills.

4. Speed Bounding – 30m. 11.25 bounds at 5.51 and 11 bounds 5.31. This is a test of my own invention, that has always correlated pretty well to 100m and LJ performance for me. It was a way of testing my springiness and reactive strength. My best ever was 10 bounds at 4.9x.

5. 30m – Hand Timed with timer start at first foot strike. 3.89, 3.82. Again, these are hand-timed – but gives me a really good reference off of which to work. Given that the HT probably takes 0.5 off a true electronic timed 30, I’d like to see this down at 3.6 or so.

6. Squat Max – To Parallel – set pins at a parallel height and went down to within an inch. 325. Pretty pleased with this for early in the year. Failed at 335.

7. Bench Press – 255. Fail at 265. Kind of disappointed with this, but have not been getting after the bench all that aggressively.

Pretty pleased with this all in all. For the most part, these are better early year marks than I got at the very end of my training last summer.

Thursday, I will test Power Clean, followed by 2k Ergometer.

Saturday, I will test OHB, SLJ, 4B+J, STJ, and 150m (That will be a tough day).

[Nick Newman]

Nick Newman on November 4, 2009 at 2:32 pm #90931

Were the 30m timed the same way we spoke about?

[Matt Norquist]

Matt Norquist on November 5, 2009 at 12:10 am #90934

Were the 30m timed the same way we spoke about?

Yes, starting watch from first foot strike.

[Eric Broadbent]

Eric Broadbent on November 5, 2009 at 2:45 am #90937

Saturday sounds like a fun test day if you ask me…way better than 300m test. Anyways sounds like some solid stuff so far…goodluck with the rest of your week.

[Matt Norquist]

Matt Norquist on November 5, 2009 at 2:46 am #90938

Saturday sounds like a fun test day if you ask me…way better than 300m test. Anyways sounds like some solid stuff so far…goodluck with the rest of your week.

LOL – yes – 150 is a lot better than a 300. I don’t want to test 300 for a couple months yet.

[Matt Norquist]

Matt Norquist on November 5, 2009 at 2:14 pm #90949

Light Day

Warm-up
Tempo – 12x100m – start one per minute. Ran all but the last in 15-16 seconds. Last in 14 or so.
A little dumbbell work
About 300 abs repetitions

Tomorrow – More tests

Clean – Target – 265
2000 erg – Target 6:45

6:45 isn’t great, but I’ve done almost zero rowing in the past 6 months, and no hard rowing – so I don’t expect to post a strong number there.

[Matt Norquist]

Matt Norquist on November 6, 2009 at 1:33 pm #91007

Worst test day ever!

I am 5 days in to my planned month of calorie restriction diet (and already 3-4# down) and got to the gym today with zero energy. Was winded after my 5′ bike warm-up.

Tests:

Cleans –

135×3 with low catch; 205 2×1; 255×1, failed at 265. Then went down and did a bunch of 5×1 at 235.

I actually am surprised I even managed 255. On warm-up, 135 felt heavy. Then on a lift with 205 as I was working up, I got out of position and almost sprained my ankle. Felt spooked about the catch from then on. Seriously though, 255 felt like I was doing a dead lift!! Considering it is early year, this is actually probably 35# up on where I was this time last year – and equal to where I was in Late May last season, so is not as bad as it felt, but damn.

2k Row – 7:07. That is abysmal. I went for a 1:40 500m pace – which I’ve done easily in the past – but got out a little fast, and then crashed at 1000. I just had nothing left in the tank.

Anyone think that this sluggishness could be due to trying to diet, or just the case of a bad day? Basically, I’m taking in 220g protein, 60g carbs, and 40g fat a day. At 200# where with my workout schedule, 3500 calories seems to keep me at exactly 200 lb, but with too high of body fat?

I am going to try to stick to this for a bit longer, but think I may just tone the diet back a little and add some more carb crams and get back up to 2500 calories – still should help me shave 1-2# a week and drop fat, but maybe leave me with a little more juice.

Thoughts??

[davan]

davan on November 6, 2009 at 2:04 pm #91008

What are you eating like each day?

Assuming you are calculating everything accurately, 3500 calories / day is probably more than you need on your easier days (like during your extensive and intensive tempo sessions w/o weights).

[Matt Norquist]

Matt Norquist on November 6, 2009 at 5:47 pm #91020

What are you eating like each day?

Assuming you are calculating everything accurately, 3500 calories / day is probably more than you need on your easier days (like during your extensive and intensive tempo sessions w/o weights).

A typical day (before going on current calorie restriction) looks something like this (and I don’t vary it on low intensity days – which is something I probably should do). The below keeps me at a fairly steady weight.

1. Start of day 5-6 am- Get in a pretty good breakfast – usually something like an omelette (mostly whites with some full eggs – total of 3+ eggs) with some cheese, salsa and either ham or chicken. Whole grain toast – 1 slice with butter. OJ or Superfood (that green sludgy juice), cup of coffee. (800 calories or so)
2. Mid Morning – 10ish – Usually a shake – whey and cassein – 30+ protein grams mixed with milk – 250-300 cal
3. Lunch – usually late – 1 PM – Sandwich (normally subway 6″ with double meet, light on dressings. Whole wheat bread + cheese). Usually forgo chips, but sometimes have em. 600-700 calories.
4. Pre-workout 4:30 – Another shake – typically higher carb content – Something about 300-400 calories
5. Dinner – Typical night includes – Meat (usually chicken or fish unless I grill), pasta or potato, a light salad or some steamed veggies (broccoli, asparagus, etc), Glass of milk – 700+
6. Later at night – some sort of snacking – usually chips and salsa to be honest. 200 calories
7. An average day would also include 2 lagers. 300-400 calories

That gets to my 3500. That’s about how I’ve always eaten since school, was the cause of me going from 200-228 over 7 years. Exercising seriously again beginning 2008 pulled all that weight off, and now I’m stuck – so trying to get my base weight down to more like 185-190 without losing much strength, and then taking above and cutting intake by maybe 10% on workout days, 20% lower intensity days.

[davan]

davan on November 6, 2009 at 6:01 pm #91021

Man, there are so many easy changes you could make that would probably make you feel more satiated overall. Here is what I would do:

1. You can drop your breakfast @ 5-6am entirely or just make it eggs + coffee. If you have a large dinner, you shouldn’t be that hungry here anyway (once you see the rest).
2. Mid-morning meal: Casein alone, adding in some fruit/superfood/fish oil/etc. if you want/need.
3. Keep lunch as it is, maybe increase it a little bit volume wise (calories seem a bit high). You could even just take your typical breakfast and put it in a tupperware and eat it here. I’d try to add some veggies if possible.
4. Pre-workout is fine.
5. Increase the calories in your dinner a lot. Talking a meal with circa 1600 calories or so from lean meats + potatoes or pasta (and the bit of milk you’re having).
6. The rest is water under the bridge–watch the chips and salsa because most people will eat a lot more than 200 calories here. You could take the salad and veggies you would normally have with dinner and increase the volume and go salad + casein/meat + lagers here as your snack later in the evening.

Totals should be like:

1. 30g casein = 120cals
2. 30g casein + say 10g fat = 210cals
3. Lunch: 500 calories
4. Pre/During/Post WO Shake: 400 calories
5. Dinner: 1600 calories
6. After dinner snack + lagers: 500 cals

I think you’re underestimating how much you’re eating now. By the sounds of it, it is likely >4k if that is a typical day, quite possibly more because there are a lot of unknown variable (chips + salsa could be >500 easy and lagers can be double the calories you have there and who knows about random oils from Subway, in breakfast, etc.).

[Matt Norquist]

Matt Norquist on November 8, 2009 at 12:30 am #91043

Man, there are so many easy changes you could make that would probably make you feel more satiated overall. Here is what I would do:

1. You can drop your breakfast @ 5-6am entirely or just make it eggs + coffee. If you have a large dinner, you shouldn’t be that hungry here anyway (once you see the rest).
2. Mid-morning meal: Casein alone, adding in some fruit/superfood/fish oil/etc. if you want/need.
3. Keep lunch as it is, maybe increase it a little bit volume wise (calories seem a bit high). You could even just take your typical breakfast and put it in a tupperware and eat it here. I’d try to add some veggies if possible.
4. Pre-workout is fine.
5. Increase the calories in your dinner a lot. Talking a meal with circa 1600 calories or so from lean meats + potatoes or pasta (and the bit of milk you’re having).
6. The rest is water under the bridge–watch the chips and salsa because most people will eat a lot more than 200 calories here. You could take the salad and veggies you would normally have with dinner and increase the volume and go salad + casein/meat + lagers here as your snack later in the evening.

Totals should be like:

1. 30g casein = 120cals
2. 30g casein + say 10g fat = 210cals
3. Lunch: 500 calories
4. Pre/During/Post WO Shake: 400 calories
5. Dinner: 1600 calories
6. After dinner snack + lagers: 500 cals

I think you’re underestimating how much you’re eating now. By the sounds of it, it is likely >4k if that is a typical day, quite possibly more because there are a lot of unknown variable (chips + salsa could be >500 easy and lagers can be double the calories you have there and who knows about random oils from Subway, in breakfast, etc.).

What kind of suggestions do you have for if I want to cut weight still (IE – drop 10 lbs and keep it off)? Obviously, if I lose 10#, I will also want my calorie intake to stay at a reduced level from the above.

[Matt Norquist]

Matt Norquist on November 8, 2009 at 12:33 am #91044

11/6

Better workout today. Got a little more food in me pre workout and felt much better.

1. Warm-up
2. Push Press – 155×4; 165×4; 175×4
3. Decided to give my legs a little rest and did leg press instead of squat. 450- 2×4; 540 – 1×3
4. Incline Bench – 155×7; 185×7, 205×5
6. Good Mornings, 3×10 – light
7. Cooldown – Hill on treadmill. Set it at 15 degrees, and varied pace from 3-8 mph for 1 mile.

[davan]

davan on November 8, 2009 at 4:03 am #91053

I think you’re eating way over 3500 calories based on what you listed in your estimates, so you should lose a significant amount of fat. Also, Putting most of your calories right around your workout will help with partitioning and the like and should act as a form of pseudo of carb cycling / intermittent fasting. It is a lot easier to be full for many hours after eating a meal that is 1500-2000 calories versus a meal that is 600 calories. I wouldn’t be surprised if you were getting 600-800 calories from chip n dip alone, let alone whatever oils are used in some of the foods you’re eating.

[Matt Norquist]

Matt Norquist on November 8, 2009 at 9:23 am #91065

I think you’re eating way over 3500 calories based on what you listed in your estimates, so you should lose a significant amount of fat. Also, Putting most of your calories right around your workout will help with partitioning and the like and should act as a form of pseudo of carb cycling / intermittent fasting. It is a lot easier to be full for many hours after eating a meal that is 1500-2000 calories versus a meal that is 600 calories. I wouldn’t be surprised if you were getting 600-800 calories from chip n dip alone, let alone whatever oils are used in some of the foods you’re eating.

You’re probably right, and based on the fact that a 2,000 calorie diet lost 5# in one week, that would mean that 4,000 calories is holding me steady at current body weight (using rule of -3500 kcal per week = losing 1 lb). I started using some of your suggestions today. I am preparing a nice 2,000 calorie dinner as I type this!

[Matt Norquist]

Matt Norquist on November 8, 2009 at 9:38 am #91066

Test day today. Mixed bag… But – I love tests, as they let you compete with yourself and mark progress.

Warmed up.

Then
1. BLF – 13.99
2. OHB – 14.70
3. SLJ – 3.07
4. STJ – 8.97
5. 4B+J – 14.83
6. 150m – 18.10

Comments –
1. Throws – First day of this cycle throwing OHB or BLF – so while they were about 1-1.50m down respectively on end of last year, I have not done even one rep of these this year. And compared to last year, this is 1m+ up on where I was in the Spring. I thought I would have been more like 15 and 16, but oh well… In feet, these marks are appr. 46′ and 48’+
2. SLJ – Really Solid! For you feet and inches guys, this is a little over 10′. FYI, for measurement, wore spikes, had my toes just over edge of runway and did full landing. Very flat, but felt like I had good power. Landings were really solid. If you are a Hang Jumper, SLJ is a great way to practice LJ landings.
3. STJ – Felt OK, but I felt like my landings got bailed out on prematurely (landed still kind of standing up). 29’5″ is a pretty good mark though. I felt like I was getting good distance.
4. 4B+J – (49′ or so). Same issues as TJ. FYI – for both of these, did single leg start with a rock back and actual point of take-off was probably 6″ past start line, but that’s how I’ll consistently test. For this, I really felt like my ground contact was good, but again landing troubles.
5. 150 – Not pleased. I know this is probably a second better than same time last year, but it felt horrible. Huge headwind, but other than that, wasn’t terrible. Definitely postural problems, but if this can come down to 17.0 by season end, I will run a 11.3-4 100 and a 51 400 and be pretty pleased. FYI – last few week 150 intervals have in fact been 145’s (confirmed today) but today’s was an actual 150.

[Nick Newman]

Nick Newman on November 8, 2009 at 9:39 am #91067

[quote author="davan" date="1257496480"]What are you eating like each day?

Assuming you are calculating everything accurately, 3500 calories / day is probably more than you need on your easier days (like during your extensive and intensive tempo sessions w/o weights).

A typical day (before going on current calorie restriction) looks something like this (and I don’t vary it on low intensity days – which is something I probably should do). The below keeps me at a fairly steady weight.

1. Start of day 5-6 am- Get in a pretty good breakfast – usually something like an omelette (mostly whites with some full eggs – total of 3+ eggs) with some cheese, salsa and either ham or chicken. Whole grain toast – 1 slice with butter. OJ or Superfood (that green sludgy juice), cup of coffee. (800 calories or so)
2. Mid Morning – 10ish – Usually a shake – whey and cassein – 30+ protein grams mixed with milk – 250-300 cal
3. Lunch – usually late – 1 PM – Sandwich (normally subway 6″ with double meet, light on dressings. Whole wheat bread + cheese). Usually forgo chips, but sometimes have em. 600-700 calories.
4. Pre-workout 4:30 – Another shake – typically higher carb content – Something about 300-400 calories
5. Dinner – Typical night includes – Meat (usually chicken or fish unless I grill), pasta or potato, a light salad or some steamed veggies (broccoli, asparagus, etc), Glass of milk – 700+
6. Later at night – some sort of snacking – usually chips and salsa to be honest. 200 calories
7. An average day would also include 2 lagers. 300-400 calories

That gets to my 3500. That’s about how I’ve always eaten since school, was the cause of me going from 200-228 over 7 years. Exercising seriously again beginning 2008 pulled all that weight off, and now I’m stuck – so trying to get my base weight down to more like 185-190 without losing much strength, and then taking above and cutting intake by maybe 10% on workout days, 20% lower intensity days.[/quote]

WOW! Just read this…

I thought i ate a lot…i’m 185 now (your desired weight?) and younger than you etc etc and you eat WAAAAAY more than I do in a day….way more! So no wonder your finding it hard.

[Nick Newman]

Nick Newman on November 8, 2009 at 9:42 am #91068

Test day today. Mixed bag… But – I love tests, as they let you compete with yourself and mark progress.

Warmed up.

Then
1. BLF – 13.99
2. OHB – 14.70
3. SLJ – 3.07
4. STJ – 8.97
5. 4B+J – 14.83
6. 150m – 18.10

Comments –
1. Throws – First day of this cycle throwing OHB or BLF – so while they were about 1-1.50m down respectively on end of last year, I have not done even one rep of these this year. And compared to last year, this is 1m+ up on where I was in the Spring. I thought I would have been more like 15 and 16, but oh well… In feet, these marks are appr. 46′ and 48’+
2. SLJ – Really Solid! For you feet and inches guys, this is a little over 10′. FYI, for measurement, wore spikes, had my toes just over edge of runway and did full landing. Very flat, but felt like I had good power. Landings were really solid. If you are a Hang Jumper, SLJ is a great way to practice LJ landings.
3. STJ – Felt OK, but I felt like my landings got bailed out on prematurely (landed still kind of standing up). 29’5″ is a pretty good mark though. I felt like I was getting good distance.
4. 4B+J – (49′ or so). Same issues as TJ. FYI – for both of these, did single leg start with a rock back and actual point of take-off was probably 6″ past start line, but that’s how I’ll consistently test. For this, I really felt like my ground contact was good, but again landing troubles.
5. 150 – Not pleased. I know this is probably a second better than same time last year, but it felt horrible. Huge headwind, but other than that, wasn’t terrible. Definitely postural problems, but if this can come down to 17.0 by season end, I will run a 11.3-4 100 and a 51 400 and be pretty pleased. FYI – last few week 150 intervals have in fact been 145’s (confirmed today) but today’s was an actual 150.

Impressive jumps tests and improvements…well done!

As for 150m, not sure what it shows really…it’s hard to judge it and predict 100m times…i can run about 15.9 HT but probably couldn’t run much under 11 for the 100m. strange.

[Matt Norquist]

Matt Norquist on November 8, 2009 at 10:53 am #91069

[quote author="Matt Norquist (WashedupDec)" date="1257509888"][quote author="davan" date="1257496480"]What are you eating like each day?

Assuming you are calculating everything accurately, 3500 calories / day is probably more than you need on your easier days (like during your extensive and intensive tempo sessions w/o weights).

A typical day (before going on current calorie restriction) looks something like this (and I don’t vary it on low intensity days – which is something I probably should do). The below keeps me at a fairly steady weight.

1. Start of day 5-6 am- Get in a pretty good breakfast – usually something like an omelette (mostly whites with some full eggs – total of 3+ eggs) with some cheese, salsa and either ham or chicken. Whole grain toast – 1 slice with butter. OJ or Superfood (that green sludgy juice), cup of coffee. (800 calories or so)
2. Mid Morning – 10ish – Usually a shake – whey and cassein – 30+ protein grams mixed with milk – 250-300 cal
3. Lunch – usually late – 1 PM – Sandwich (normally subway 6″ with double meet, light on dressings. Whole wheat bread + cheese). Usually forgo chips, but sometimes have em. 600-700 calories.
4. Pre-workout 4:30 – Another shake – typically higher carb content – Something about 300-400 calories
5. Dinner – Typical night includes – Meat (usually chicken or fish unless I grill), pasta or potato, a light salad or some steamed veggies (broccoli, asparagus, etc), Glass of milk – 700+
6. Later at night – some sort of snacking – usually chips and salsa to be honest. 200 calories
7. An average day would also include 2 lagers. 300-400 calories

That gets to my 3500. That’s about how I’ve always eaten since school, was the cause of me going from 200-228 over 7 years. Exercising seriously again beginning 2008 pulled all that weight off, and now I’m stuck – so trying to get my base weight down to more like 185-190 without losing much strength, and then taking above and cutting intake by maybe 10% on workout days, 20% lower intensity days.[/quote]

WOW! Just read this…

I thought i ate a lot…i’m 185 now (your desired weight?) and younger than you etc etc and you eat WAAAAAY more than I do in a day….way more! So no wonder your finding it hard.[/quote]

LOL. I just have always had trouble getting energy to train and/or losing weight unless I ate a lot.

[Matt Norquist]

Matt Norquist on November 8, 2009 at 10:54 am #91071

[quote author="Matt Norquist (WashedupDec)" date="1257653323"]Test day today. Mixed bag… But – I love tests, as they let you compete with yourself and mark progress.

Warmed up.

Then
1. BLF – 13.99
2. OHB – 14.70
3. SLJ – 3.07
4. STJ – 8.97
5. 4B+J – 14.83
6. 150m – 18.10

Comments –
1. Throws – First day of this cycle throwing OHB or BLF – so while they were about 1-1.50m down respectively on end of last year, I have not done even one rep of these this year. And compared to last year, this is 1m+ up on where I was in the Spring. I thought I would have been more like 15 and 16, but oh well… In feet, these marks are appr. 46′ and 48’+
2. SLJ – Really Solid! For you feet and inches guys, this is a little over 10′. FYI, for measurement, wore spikes, had my toes just over edge of runway and did full landing. Very flat, but felt like I had good power. Landings were really solid. If you are a Hang Jumper, SLJ is a great way to practice LJ landings.
3. STJ – Felt OK, but I felt like my landings got bailed out on prematurely (landed still kind of standing up). 29’5″ is a pretty good mark though. I felt like I was getting good distance.
4. 4B+J – (49′ or so). Same issues as TJ. FYI – for both of these, did single leg start with a rock back and actual point of take-off was probably 6″ past start line, but that’s how I’ll consistently test. For this, I really felt like my ground contact was good, but again landing troubles.
5. 150 – Not pleased. I know this is probably a second better than same time last year, but it felt horrible. Huge headwind, but other than that, wasn’t terrible. Definitely postural problems, but if this can come down to 17.0 by season end, I will run a 11.3-4 100 and a 51 400 and be pretty pleased. FYI – last few week 150 intervals have in fact been 145’s (confirmed today) but today’s was an actual 150.

Impressive jumps tests and improvements…well done!

As for 150m, not sure what it shows really…it’s hard to judge it and predict 100m times…i can run about 15.9 HT but probably couldn’t run much under 11 for the 100m.
strange.[/quote]

Thanks. Hope to see 16m, 10m, and 3.3 by start of comp year. We’ll see.

[Nick Newman]

Nick Newman on November 8, 2009 at 11:08 am #91073

10m in STJ? that’s really really hard to do…but your on your way.

[Matt Norquist]

Matt Norquist on November 8, 2009 at 12:08 pm #91081

10m in STJ? that’s really really hard to do…but your on your way.

Yeah, that might be a little ambitious 🙂 We’ll see. I felt like I had more in me today if I would have hit the landing.

My big concern for both jumps and running is how to make sure I’m keeping speed maintained throughout.

[Matt Norquist]

Matt Norquist on November 10, 2009 at 1:29 pm #91173

11/9 –

Added a little calories to my calorie cutting diet (back up to 2700+) but still trying to get down to 190 by year end.

1. Warm-up
2. Dynamic Flex/Hurdle Mobility
3. Sprint Drills – 6x25m drills with 25m easy build-up runoff
4. 4×20; 1x30m speed bound; 5 Stair jumps – static jump up 5 stairs (I’ll bump it to 6 stairs next week). Beat my speed bound time from last week. 90″ between reps. Rest 3 mins
5. 4×25; 1x35m bound with jog in – 12 bounds to cover; 5 stair jumps up 5 stairs. Rest 3 mins. Only 0.52 slower on average than my 20’s. Good sign.
6. 4×30; 1x35m bound with jog in; 5 stair jumps up 5 stairs. Average only .02 slower than my test from last week, and one time a bit faster! Only 0.53 off my my 25m time.

Super Pressed for time today, so went straight down to lift.

1. Power Cleans – 12×2 at 60 seconds – 60, 65, 70, 75% then final 8 sets at 78% of most recent max (200 lb). Actually got through that OK – but good lord my heart was going fast the whole time.
2. Squats – was supposed to do 4×[email protected]%, but I just had nothing in me, and knee was killing me. So I did 4×5 front Pause Squats at 135. Pause for 3s at bottom.
3. Bench – 4×[email protected]% with 3s pause/deload at bottom. Just lightening the load for a week this week before going back to a regular progression. This was actually ridiculously hard for me. Strange? Felt like I was lifting 300#.
4. Super Set
a. RDL – 245×8; 265×8; 275×6
b. Sit Position Pull-ups x 10, 10, 10

OK – so with a little more calories, I was much less exhausted – but still had nothing in me due to no rest between running and jumping. BUT – Running was awesome.

Finally – What suggestions do people have for squat alternatives (something to give me the same hormonal and strength benefits but easier on connection of patellar tendon to tibia – my Osgood Schlatter’s problem). I’m thinking Monday – Full ROM front Squats; Wednesday Unilateral – either step ups, lunges, bulgarian squats or combos therein; and Friday – parallel back squats – but looking for other ideas.

[davan]

davan on November 10, 2009 at 1:45 pm #91174

11/9 –

Added a little calories to my calorie cutting diet (back up to 2700+) but still trying to get down to 190 by year end.

1. Warm-up
2. Dynamic Flex/Hurdle Mobility
3. Sprint Drills – 6x25m drills with 25m easy build-up runoff
4. 4×20; 1x30m speed bound; 5 Stair jumps – static jump up 5 stairs (I’ll bump it to 6 stairs next week). Beat my speed bound time from last week. 90″ between reps. Rest 3 mins
5. 4×25; 1x35m bound with jog in – 12 bounds to cover; 5 stair jumps up 5 stairs. Rest 3 mins. Only 0.52 slower on average than my 20’s. Good sign.
6. 4×30; 1x35m bound with jog in; 5 stair jumps up 5 stairs. Average only .02 slower than my test from last week, and one time a bit faster! Only 0.53 off my my 25m time.

Super Pressed for time today, so went straight down to lift.

1. Power Cleans – 12×2 at 60 seconds – 60, 65, 70, 75% then final 8 sets at 78% of most recent max (200 lb). Actually got through that OK – but good lord my heart was going fast the whole time.
2. Squats – was supposed to do 4×[email protected]%, but I just had nothing in me, and knee was killing me. So I did 4×5 front Pause Squats at 135. Pause for 3s at bottom.
3. Bench – 4×[email protected]% with 3s pause/deload at bottom. Just lightening the load for a week this week before going back to a regular progression. This was actually ridiculously hard for me. Strange? Felt like I was lifting 300#.
4. Super Set
a. RDL – 245×8; 265×8; 275×6
b. Sit Position Pull-ups x 10, 10, 10

OK – so with a little more calories, I was much less exhausted – but still had nothing in me due to no rest between running and jumping. BUT – Running was awesome.

Finally – What suggestions do people have for squat alternatives (something to give me the same hormonal and strength benefits but easier on connection of patellar tendon to tibia – my Osgood Schlatter’s problem). I’m thinking Monday – Full ROM front Squats; Wednesday Unilateral – either step ups, lunges, bulgarian squats or combos therein; and Friday – parallel back squats – but looking for other ideas.

It is normal for pause bench to be very hard. I personally do not unload at the bottom though (which makes it easier and also less safe IMO) and I aim to maintain tension throughout. One coach gave me the advice (and actually did this) of putting his hand on my chest where I had to lower the bar so while it was touching his hand, there was very little pressure on it.

Anyway, what I can do for 5 with a 2+ second pause is well over 10% less than what I can do touch and go.

[Matt Norquist]

Matt Norquist on November 10, 2009 at 1:48 pm #91175

[quote author="Matt Norquist (WashedupDec)" date="1257839964"]11/9 –

Added a little calories to my calorie cutting diet (back up to 2700+) but still trying to get down to 190 by year end.

1. Warm-up
2. Dynamic Flex/Hurdle Mobility
3. Sprint Drills – 6x25m drills with 25m easy build-up runoff
4. 4×20; 1x30m speed bound; 5 Stair jumps – static jump up 5 stairs (I’ll bump it to 6 stairs next week). Beat my speed bound time from last week. 90″ between reps. Rest 3 mins
5. 4×25; 1x35m bound with jog in – 12 bounds to cover; 5 stair jumps up 5 stairs. Rest 3 mins. Only 0.52 slower on average than my 20’s. Good sign.
6. 4×30; 1x35m bound with jog in; 5 stair jumps up 5 stairs. Average only .02 slower than my test from last week, and one time a bit faster! Only 0.53 off my my 25m time.

Super Pressed for time today, so went straight down to lift.

1. Power Cleans – 12×2 at 60 seconds – 60, 65, 70, 75% then final 8 sets at 78% of most recent max (200 lb). Actually got through that OK – but good lord my heart was going fast the whole time.
2. Squats – was supposed to do 4×[email protected]%, but I just had nothing in me, and knee was killing me. So I did 4×5 front Pause Squats at 135. Pause for 3s at bottom.
3. Bench – 4×[email protected]% with 3s pause/deload at bottom. Just lightening the load for a week this week before going back to a regular progression. This was actually ridiculously hard for me. Strange? Felt like I was lifting 300#.
4. Super Set
a. RDL – 245×8; 265×8; 275×6
b. Sit Position Pull-ups x 10, 10, 10

OK – so with a little more calories, I was much less exhausted – but still had nothing in me due to no rest between running and jumping. BUT – Running was awesome.

Finally – What suggestions do people have for squat alternatives (something to give me the same hormonal and strength benefits but easier on connection of patellar tendon to tibia – my Osgood Schlatter’s problem). I’m thinking Monday – Full ROM front Squats; Wednesday Unilateral – either step ups, lunges, bulgarian squats or combos therein; and Friday – parallel back squats – but looking for other ideas.

It is normal for pause bench to be very hard. I personally do not unload at the bottom though (which makes it easier and also less safe IMO) and I aim to maintain tension throughout. One coach gave me the advice (and actually did this) of putting his hand on my chest where I had to lower the bar so while it was touching his hand, there was very little pressure on it.

Anyway, what I can do for 5 with a 2+ second pause is well over 10% less than what I can do touch and go.[/quote]

Same kind of issue with pause squats, right? Eliminates any bounce you may get out of the hole.

Yeah, they were rough? Suggestions on squat replacements?

[davan]

davan on November 10, 2009 at 2:02 pm #91176

Are you sure it is Osgood Schlatter’s? And it isn’t patella tendinitis?

I can’t personally comment much on it if you haven’t had a look at it from a doctor. The issue could be related to quad tightness. Trap bar deadlifts can be a good alternative, but won’t fix the problem.

[Ian Cooley]

Ian Cooley on November 10, 2009 at 2:03 pm #91177

Reverse leg press

[Matt Norquist]

Matt Norquist on November 10, 2009 at 2:11 pm #91180

Are you sure it is Osgood Schlatter’s? And it isn’t patella tendinitis?

I can’t personally comment much on it if you haven’t had a look at it from a doctor. The issue could be related to quad tightness. Trap bar deadlifts can be a good alternative, but won’t fix the problem.

Not certain, but physical symptoms look like OS.

Only things that really get me are back squats of any type, and OLs with a catch lower than 1/4. (Definitely hurts ability to progress to heavier loads, and pulls are not as much a possibility, as I cannot drop weights at my gym).

[Matt Norquist]

Matt Norquist on November 10, 2009 at 2:12 pm #91181

Reverse leg press

As in face backward on leg press machine and push back – almost like a weighted donkey kick?

Or is there a special machine for this?

[Ian Cooley]

Ian Cooley on November 10, 2009 at 2:36 pm #91185

[quote author="Ian Cooley" date="1257842053"]Reverse leg press

As in face backward on leg press machine and push back – almost like a weighted donkey kick?

Or is there a special machine for this?[/quote]

There are specific machines made but I’ve found them to be rare. You can improvise, depending on the machine, and do it facing backwards with a leg press machine. My apt complex has a shitty horizontal machine leg press but it works perfectly for RLP 😉 I’ve never tried and I’m not sure you could make it work on a regular plate loaded 45 degree leg press machine.

If back squats and lower catch Oly’s are the only things that bother you though, I’d just as well go with some reverse lunges.

[Matt Norquist]

Matt Norquist on November 11, 2009 at 2:32 pm #91251

11/10 –

1. Active Warm-up
2. GS Circuit – Combining various core/abdominal exercises with GS work – Spanning from V-ups to crunches, to planks, to GHR, to Sit-ups, to pull-ups, to push-ups, to DB work, to various isometric holds. Total of about 30 exercises for 30s on/30s off
3. GE/Tempo – 8x100m – descending splits – 20, 19, 18, 17, 16, 15, 14, 13 (walk curves, run straights) then 2×3 flights of stairs 2 at a time. Then 3′ rest. Then repeat – but a little faster – 18, 17, 16, 15, 14, 13, 13, 13 then last 2 were 100m speed skipping.

Good session. On the road next 2 days – but will get workouts in and post. Will not be able to do quality lifting either day, though – so will either do MB work, or some creative BW exercises. Or both.

[Pete Diamond]

Pete Diamond on November 12, 2009 at 7:41 am #91278

Matt, I’m sure you have a bunch of creative workouts already, but I have a couple bodyweight circuits I do on the road all the time. Let me know if you’d like me to send them your way.

[Matt Norquist]

Matt Norquist on November 12, 2009 at 5:24 pm #91320

Matt, I’m sure you have a bunch of creative workouts already, but I have a couple bodyweight circuits I do on the road all the time. Let me know if you’d like me to send them your way.

11/11 – Hotel Workout

Got into the Ritz Carlton Dearborn(not their greatest property, btw)to find extremely limited workout facilities. Tried to emulate a low CNS intensity day. Here goes:

1. Warm-up – 5′ on treadmill (pretty hard – @ 10+mph)
2. Single Arm DB snatch – 70# – 2×5+5; DB split snatch (db in each hand – 50’s – x8)
3. Dynamic Step-up – 70# DBs 2×5+5
4. DB Military Press – 70# – 2×8
5. Leg Press – Full ROM – 3×5 – as heavy as I could go
6. Eccentric Calf Raises – 2×12+12
7. Pulley Ab Crunches – 3×10
8. Complex x2 – Curls, Triceps, Lateral Raises, Side Bends

Plyos: Single Leg Box Jumps 2×5+5; Alternating Bench Step-ups (switching legs) 2×10+10; Single Leg Hops – 4×10+10

Cooldown – Hill Runs on treadmill at 15 degrees, 30s on; 1:30 recovery. At 8-11 mph x7

[Matt Norquist]

Matt Norquist on November 13, 2009 at 1:10 pm #91361

11/12

AM Hotel Workout –

EZ Treadmill warm-up, then:

10×1′ at 12mph, 1′ at 6-7

Pretty good little run. SImulated my planned 6×300 at 52s on 52s off – but a little less intensive.

That said – running 12.0 on a treadmill feels a lot faster than 75 second 400m pace. Anybody else feel that way on a treadmill>?

[Josh Hurlebaus]

Josh Hurlebaus on November 13, 2009 at 1:32 pm #91364

I’ve only been on a treadmill a few times in my life but I definitely remember having that feeling as well.

[Nick Newman]

Nick Newman on November 13, 2009 at 1:43 pm #91365

Yeah me too! 12 is fast!

[Matt Norquist]

Matt Norquist on November 14, 2009 at 2:59 am #91370

11/13 – AM

1. Warm-up – 2 laps of 50m build-up, 50m walk
2. Push-Press – 155×5; 175×4, 185 – 2×5
3. Front Squat – A2G – 135×10 (3-step squats); 155×5; 185 – 2×4
4. Super Set
a. Incline Bench – 155×10 – Isometric Pause at bottom; 195 – 2×6
b. T-RDL – 145 – 2×10+10
5. Complex
a. L-Pull-ups – 2×12
b. Dips – 2×18
c. Russian Twist Variant (seated on bench, leaning back at 45 degree angle) – 2×10 with 45# plate

Push Press is progressing nicely. I feel like that is some pretty good weight, relative to my cleans, snatches and squats (any body else do these so I can compare notes?). I do them with a small knee bend and a 1/4 or 1/6 squat catch.

Front squats are brutal. This is my first week really doing them and am switching up my squat protocol due to knee pains on back squats – so will be doing Front Squat variants once per week, dead lifts or clean pulls (Maybe both) once per week, and Unilateral stuff (lunges or step-ups) once per week.

[Pete Diamond]

Pete Diamond on November 14, 2009 at 3:14 am #91371

11/12

AM Hotel Workout –

EZ Treadmill warm-up, then:

10×1′ at 12mph, 1′ at 6-7

Pretty good little run. SImulated my planned 6×300 at 52s on 52s off – but a little less intensive.

That said – running 12.0 on a treadmill feels a lot faster than 75 second 400m pace. Anybody else feel that way on a treadmill>?

The treadmill here at work and at my gym only go to 11, but 11 on them is 5:20 mile pace (80 sec 400m), so maybe you really were going faster than 75 sec 400m pace.

[Matt Norquist]

Matt Norquist on November 14, 2009 at 3:20 am #91373

[quote author="Matt Norquist (WashedupDec)" date="1258098046"]11/12

AM Hotel Workout –

EZ Treadmill warm-up, then:

10×1′ at 12mph, 1′ at 6-7

Pretty good little run. SImulated my planned 6×300 at 52s on 52s off – but a little less intensive.

That said – running 12.0 on a treadmill feels a lot faster than 75 second 400m pace. Anybody else feel that way on a treadmill>?

The treadmill here at work and at my gym only go to 11, but 11 on them is 5:20 mile pace (80 sec 400m), so maybe you really were going faster than 75 sec 400m pace.[/quote]

Well 12.0 = 5:00 pace, which is 75 – but I know it is a lot harder than doing an easy 75″ around a track.

[Pete Diamond]

Pete Diamond on November 14, 2009 at 6:18 am #91376

Interesting. I always figured that speeds on treadmills were kinda like volume numbers on a guitar. Since 11mph isn’t exactly 5:20 pace. It’s close, but I figured that was just coincidental.

I guess this means I can stop having the This is Spinal Tap conversation in my head when I run on treadmills now.

Why does this one go to 11? Why can’t they just make 10 faster?… Because this one goes to 11, it’s 1 faster.

[Matt Norquist]

Matt Norquist on November 14, 2009 at 7:10 am #91379

Interesting. I always figured that speeds on treadmills were kinda like volume numbers on a guitar. Since 11mph isn’t exactly 5:20 pace. It’s close, but I figured that was just coincidental.

I guess this means I can stop having the This is Spinal Tap conversation in my head when I run on treadmills now.

Why does this one go to 11? Why can’t they just make 10 faster?… Because this one goes to 11, it’s 1 faster.

You’re at 10, so where can you go from there to get that extra push over the cliff? These go to 11.

https://www.youtube.com/watch?v=EbVKWCpNFhY

[Matt Norquist]

Matt Norquist on November 15, 2009 at 8:42 am #91416

Tough one today. Whew…

Was feeling a little queasy to begin with, for whatever reason. And had that fluttery stomach the entire time. Didn’t puke or anything, just felt like I was going to the entire workout. Am icing and hurting right now.

1. Warm-up – Jog, Dyamic Flex. 10 drills x30m with 30m stride-off
2. Med Ball; 12# ball.
a. Shot toss 6x each arm – got out over 15m with right hand, 13 with left. I think that is really pretty good.
b. Hammer Hip – 5x Each side – out to almost 14m
c. Jump Chest pass -5x – just shy of 13m
d. OH toss x4 each leg – 13m+
3. Plyos –
a. 3 Jump x3 – all 28-29′
b. 4b+jx4 – 49’+ (further than last week’s test by 20 cm)
c. STJx4 – got one over 30′ (9.15 or so)
d. 5 step (26′ runup) LJ – x3 each leg – 16-17′
4. Speed Endurance>>Intensive Tempo – All with 5m jog in (I always do this rolling start on intervals to make life a little easier on my legs, not doing aggressive accelerations when doing intervals – probably cuts .2-.4 off my time, but I do it consistently – so can still track progress accurately).
a. 3x125m (in and out style – Hard 40m, relax/tech 40m, hard 45m) – 15.6, 15.6, 15.8 – 3′ rest between each
b. 2x150m – 21.0, 20.0 – 3′ rest
c. 1x175m – 25.1
Cool Down

REALLY pleased with MB and Plyos today. My shins are on fire, but man I felt solid.

Was first actual jump+landing LJs of the year. 5-5.25m from very short run is actually ok. My landings were a mess, but felt pretty good off the ground. I’d like to see these out at 5.50m before moving back to 8 step, then 10, 12 and so on.

All my jumps and throws were better than last week’s tests.

The 125s were tough – I really worked hard out of the turn and then finished with very aggressive running. The 150s I treated more like 400m pacing work, and 175 was just to finish. Was planning on doing 2 175s but my legs were done. 15.mid for 125s with the middle taking it easy is a good sign for my early season conditioning. I’d like to think I could have been well mid 14 if pushing the whole way.

I think I like the idea of combining SE with tempo – but have never consciously done that before. I’ve done it due to fatigue before, but never purposefully. Anybody else ever do this – getting the fast stuff in and then doing tempo once already a little fatigued?

[Nick Newman]

Nick Newman on November 15, 2009 at 9:12 am #91418

I guess you Decas do need high work capacities but jeez! I would never have got through that workout…lol

[Matt Norquist]

Matt Norquist on November 15, 2009 at 1:46 pm #91424

I guess you Decas do need high work capacities but jeez! I would never have got through that workout…lol

Was probably a little much today… It is just that Wed-Friday were so easy, I was trying to make it up a little bit. I had ice packs on all afternoon and will go get a massage tomorrow – so hopefully will be OK on Monday.

Today was one of the tougher workouts I’ve had since I’ve been coming back though. I think all the plyo contacts had me already worn down – and then the hard 125s left me spent.

[Matt Norquist]

Matt Norquist on November 17, 2009 at 3:04 pm #91474

11/16

Tough day today. Another workout with Evan Scott (Davan on ET). BTW – He is looking very ready to run a quick 60m this year – based on watching him today. Front-side mechanics looked really strong, and he was powering out of the blocks extremely well too.

Have to say, it is nice getting in a workout with someone besides me and the clock/tape/bar.

Track Session
1. Warm-up – kinda short, due to a later start time
2. Sprint Drills 6x25m drills with 25m run-off
3. Accel Development – First session out of blocks – 3×20, 2×25, 1×30, 1×35 – Didn’t time any. Just worked on getting comfortable. Evan had some nice tips.
4. Plyos – 1×30, 1×35, 1x40m bounds with 5m jog in. Really powered through these today. Best I’ve felt all year. Covering 30m in just over 10 bounds, 35 in 11-12, 40 in 13-14.
5. 6×1 legged rhythm jumps on Bball court – start at sideline, 5 steps and jump up for height. getting head as deep into the net as possible (not all that deep, but at least 4″+ in. focus on penultimate step.
6. MaxV – 2x20m; 2x25m – with 20-30m build-up run in – basically just gradually building into some MaxV stuff – similar to Josh.

I’m not going to say the time, because I don’t believe it – but got a flying 10m time with electronic system tonight. If it is correct, I am in much better shape than I thought I was. Still a lot of work to do, but not near as bad as I thought.

Weights
1. Cleans – Finally a place where I can drop the weights. YES!. 4×3 at 60, 65, 70, 75 – then 8×3 at 80%. This is 50% higher volume than last week similar workout. Got some good form help on my cleans from Evan. My last sets were actually stronger than my first few.
2. Dead Lifts – First Session of Deadlifts of the year – 3×6 at 275, 295, 295. I did these as “Clean Style DLs” (IE – Lower butt, a little less back, and a little bit of a pop at the top of the lift – not a second pull, but really completed the lift).
3. Bench – Pause Bench – 4×6 @70% with slow eccentric and 1-2″ pause at bottom. These were not easy.
4. Skipped RDLs today.
5. Sit-position Pull-ups – 2×8 – +15#
6. Weighted Abs – Incline Sit-ups – 4×10 with 45#.

Really pleased with today.

BTW – am going to experiment with some lighter loads and different training modes on bench. Evan hasn’t convinced me of his lower intensity lifting… But – I believe his lifting #s, and am going to start experimenting with the bench – which I see as a lower risk lift that I’m open to playing around with. Will keep my higher % work on Cleans and Dead Lifts – but was convinced today that I need some technical work on those to get full training effect.

I’m now planning to open my season at the UCTC meet on December 19th in Chicago. Planning to run 55, 55H, 1 jump (either LJ or HJ – probably HJ) and the SP. Might throw in a 600, for kicks.

[Aaron Springer]

Aaron Springer on November 18, 2009 at 1:23 pm #91498

Really like the idea of a couple SE reps and then into a tempo workout. Definitely see a use for 400-1500m training.

How’s it leave you feeling?
And would anyone care to speculate on potential adaptation issues? Maybe there aren’t any, but I’m wondering.

[Matt Norquist]

Matt Norquist on November 18, 2009 at 1:32 pm #91499

Really like the idea of a couple SE reps and then into a tempo workout. Definitely see a use for 400-1500m training.

How’s it leave you feeling?
And would anyone care to speculate on potential adaptation issues? Maybe there aren’t any, but I’m wondering.

What I liked about it was that I was able to get the quality in with some pretty hard (90%+) speed endurance – and I’m probably not strong enough to get benefit out of more than 2-3 reps of SE right now anyway. Then – the tempo felt a little harder than it ordinarily would have due to legs already being worn down.

I suspect it is something that I’d only want to do early year – and would rather increase rest later in the year. That said, it seems like a really good combo workout for those pressed for time. So it enables me to get 3 tempo and 3 speed sessions in only 5 running days.

[Matt Norquist]

Matt Norquist on November 18, 2009 at 1:36 pm #91500

11/17 –

1. Circuit – 40s on/20s off – variety of core exercises and glute activation, upper body Bodybuilding, Abs, and mobility/stability exercises. Total of 20 exercises. Would hit a body part for 2 exercises in a row, then move to next.

2. Light Warm-up

3. Static Flex

4. Tempo – 8x200m – start every 2′. Ran descending splits – 35, 35, 35, 34, 34, 33, 33, 32. Not as hard as it should have been. Will add 2 reps for this workout next week – and then pick up the speed to all between 31-33.

[Matt Norquist]

Matt Norquist on November 19, 2009 at 2:46 am #91514

11/18 – AM

1. Warm-up
2. Dynamic Flex with hurdle and hip mobility
3. Continuous take-offs x 10 each leg
4. LJ Approach – 3xfirst 12 steps; 3xfirst 14 steps.
5. MaxV – 5xflying 20 with 20m build-up run-in. Didn’t feel very good on these today, but almost never do in the AM.
6. Single Leg Stair Hops – up 2 steps at a time – 2×6 hops on each leg
7. 2 legged stair jumps – 1×6 (5 stairs); 1×6 (6 Stairs)
8. Cool down

[Matt Norquist]

Matt Norquist on November 19, 2009 at 2:01 pm #91525

11/18 PM (running late, so all of below occurred in 25 minutes)

1. Hip Snatch – 115 – 3×5
2. Snatch – 160 – 2×1
3. Step-ups – 140×10; 160×8; 180×5
4. Single Arm DB Military – 55×10+10; 60×8+8; 65×5+5
5. Eccentric Calf Raises – 3×10+10
6. Weighted Abs

[Matt Norquist]

Matt Norquist on November 20, 2009 at 3:11 pm #91552

Endurance…

1. Warm-up
2. Dynamic Flex
3. 5x300m – 52s on/52s off
4. Cooldown- 10′ row.

Gonna move Thursday workouts up to 400s next week.

[Matt Norquist]

Matt Norquist on November 21, 2009 at 5:03 pm #91586

Good session today…

1. 5′ warm-up on stairs
2. Push Jerk/Press – 5×135, 155, 175, 185, 195 – I like incorporating new lifts, as the progression curve can be pretty steep. This is a fairly taxing lift – although it kind gets my lower back.
3. Front Squats – 135×10 (alternating 3step and Pause Squats with full ROM); 185 – 3×4 – still really having trouble here. Did some finishing sets with light weight back squats – 185- 3×5 with short pause. Weird how DLs and Cleans don’t get my knee but squats with even with light loads weights do. Wonder if it technique driven (IE – too much knee travel and load on patellar tendon?).
4. Incline Bench – 4×5 – 135, 155, 185, 205 (spot on last)
5. T-RDL – 155 – 2×8+8
6. Complex
a. L-Pull-ups – 14, 13
b. Dips – 20, 20
c. Isometric ab exercises – sit on floor and lift self up in L position and hold for as long as possible (only 2-3 seconds right now LOL) – 12 attempts x2

Thoughts on squat/knee issues??? I do my dead lifts with a low butt/hips – so I am not avoiding tension on the knee joint due to lifting with my back. My cleans can get a little reliant on lower back – but point is squats are only thing that get my knees, and it is only my left one. Further, as an example – I can easily power out a load of strict form pistols on my right leg – but left leg I really struggle through even 1-2 due to knee pain. Yet in same breath, can jump higher off left leg (by 2-3″) and can handle as much weight on assistance lifts (IE – T-RDL, leg extension, etc).

[Matt Norquist]

Matt Norquist on November 22, 2009 at 9:11 am #91598

11/21

1. Warm-up
2. Dynamic Flex
3. Sprint Drills x6 with 30m run-off
4. Med-Ball
a. Shuffle Step Shot throws – 6 with each arm
b. Hammer Hip – 6 with each side
c. Jump Chest Pass x6
d. 3 Step OH throw x3 each foot
5. Plyos
a. 4Broad x 3 – approximately 38′
b. STJx4 – 29′-30’6″
c. 4B+J x4 – 48-50′ – did one with a 4 step run-in and went over 53′
6. LJ;
a. 4 steps x2 each leg -just under 16′
b. 6 steps x2 each leg – 17′
7. Running
a. SE – 125×2 with 3′ rest – 15.2, 15.3
b. Tempo – 150×2 with 3′ rest – 20.0, 20.0
c. Slower Tempo – 175×1 – 24.8; 3′ rest; 200×1 – 29.2
8. Cool-down

Had an easier time this week than last week, and progressed on all throws, plyos and runs – but didn’t feel as good – if that makes any sense. Just felt less explosive. I guess that’s a good sign if I feel more tired, but hold up better and perform better!!

[Matt Norquist]

Matt Norquist on November 24, 2009 at 2:58 pm #91689

11/23

Had my car give me problems today (brake line leaking – and then when I had it at the shop, they discovered a broken front coil spring. The shop quoted me $4500, so needless to say, I’m getting a second opinion!!).

Didn’t get home until 7:30 because of this, so rather than trying to struggle through my planned workout, I gave myself an easy day today – just some rowing:

1,000; 900; 800; 700; 600; 500 – All with 1′ rest between. All at approximately 2k pace (<7:00 pace).

[davan]

davan on November 24, 2009 at 2:59 pm #91690

I hope that wasn’t the Porsche….. 🙁

[Matt Norquist]

Matt Norquist on November 24, 2009 at 3:20 pm #91693

I hope that wasn’t the Porsche….. 🙁

It was, unfortunately! I think I can get her fixed for under 2,000. The dealership was trying to rob me.

[Ian Cooley]

Ian Cooley on November 24, 2009 at 3:30 pm #91696

Can you get a video of your squats? That might help us figure out whats causing your knee pain.

[Matt Norquist]

Matt Norquist on November 25, 2009 at 12:59 am #91700

Can you get a video of your squats? That might help us figure out whats causing your knee pain.

I will try to this week.

[Matt Norquist]

Matt Norquist on November 25, 2009 at 2:14 pm #91718

Rough workout today. Got started late – so did all of below in about 80-85 minutes. Quality suffered.

Track Session
1. Short Warm-up incorporating sprint drills and EZ build-ups
2. Dynamic Flex
3. Plyos – Bounds – 30, 35, 40m; Quick alternating step-ups – 1×10+10
4. Accel Dev:
20mx2
25mx2
30mx1
35mx1
40mx1
5. MaxV – with 20m EZ run-in – 2×10; 2×15, 2×20

All Accel work continues to get quicker. Today I could tell form was a little sloppy though.

Weight Session
1. Cleans – 12×3 (every 70s) – Weights in %ages – 60, 65, 70, 75, 80+5lb (8 sets). Made it through. Considering that these cleans were with the eccentric phase (Lowering to floor, not dropping) that is a crazy tough workout. 8 sets were at 210, FYI.
2. Dead Lifts – 3×5 at 295, 315, 335.
3. Eccentric Pause Bench at 70%+ (180) 4×6
4. Sit Positions Pull-ups – 3×10 (+15#)
5. Hanging Abs

Fact that this was in under 90 minutes is crazy.

[Matt Norquist]

Matt Norquist on November 26, 2009 at 1:05 pm #91769

Today:

1. GS work – 25-30 various core, abdominal, isometric and various BB assistance exercises (curls, lateral raises, triceps, shrugs, lunges, etc, etc) 40s on/20s off.
2. Static Flex
3. EZ warm-up with some sprint drills

4. Extensive Tempo – 3x(3x200m) with 60s between reps and 2-3′ between sets.
a. Set one – 35, 33, 31
b. Set two – 34, 32, 30
c. Set three – 30, 31, 30

The 200s felt solid today. 9 of them at that pace is a nice solid workout. Keep in mind that 30s is about 80% for me, so with the rest we are talking about, that is pretty solid running.

[Nick Newman]

Nick Newman on November 26, 2009 at 1:25 pm #91771

That is good actually…i wouldn’t be able to do it at all…not my strong point…but that shows your strength coming through…good work!

[Matt Norquist]

Matt Norquist on November 26, 2009 at 1:39 pm #91772

Thanks. I feel like my endurance is in solid shape – I’ll bet I could run close to 2:05 in the 800 right now.

Oh – and my weight keeps trending downward. Was 204.8 (AM bodyweight) on Nov 1. Today I was 197.1. Almost 8 lbs and an actual gain in strength. I’m going to keep working toward 190, which I think is doable, although I think 195 is the “right” weight for my event and my height. I will keep trying to drop weight until strength gains stop, though. I gain so easily with lifting though, that it is a real challenge. Cool thing is, based on my lifts this month, my maxes have all gone up about 5%, but even if they only held steady, my weight/lift ratio went:

Bench – 1.24x BW to 1.3x BW
Clean – 1.24x BW to 1.3x BW
Squat – 1.58x BW to 1.64x BW

The new ratios are not huge, but not bad. I’d still like to see 1.5x on bench and clean and 2x on squat (although I may not squat again this year, due to knees – may switch to A2G Front squat and target same weight as Cleans and bench – and do Deadlift and target 2.5x BW).

I lose easily when I lower calories (8 lb in a month is a ton) but I feel like I gain easier.

Supplements seem to make no difference, only calories.

[Matt Norquist]

Matt Norquist on November 27, 2009 at 8:29 am #91805

Thanksgiving:

Track Session
1. Warm-up
2. Dynamic Flex
3. Sprint Drills with 30m ex run-off + Continuous Take-offs 2×6 on each leg. Where I do 3 steps then take off. Left Leg – going for height, right leg for distance. I love this drill. Gradually move it out to 5 and 7 step continuous take-offs as year progresses.
4. LJ Approach
a. 3×12 strides
b. 3×14 strides
c. 1×16 strides
(I use LJ approach work to work on technical sprinting, opening up my strides, and rhythm for LJ itself).
5. MaxV – 5x20m with 25m submax run-in. These were not all that fast today. Just didn’t feel a lot of pop.
6. Plyos
a. Stair Hops – 3×6+6 (6 hops on each leg up 2 stairs – trying to be quick off the contact, which is tough!).
b. Stair jumps – 2×7 – 2 foot jumps with step-in (like a VJ take-off). Up 6 stairs per jump (I think this is equal to about 4’3″ to 4’6″ up and the same distance laterally.

Weights

1. Hip Snatch – to work on 2nd pull for cleans, etc – 3×6 @115
2. Super-set
a. Step-ups – 3×10, 8, 5 – 145, 165, 185
b. Single Arm DB Military Press – standing – 55, 60, 65 – 10, 8, 6
3. Super-set
a. Eccentric Single Leg calf raises – 3×15+15
b. Incline Pull-over>Sit-up – with 70# Barbell – 3×10

Good session. We’re doing Thanksgiving dinner on Saturday when my parents come to town, so I will get in another good session on Saturday before stuffing myself!

[Matt Norquist]

Matt Norquist on November 28, 2009 at 8:29 am #91838

EZ Warm-up – Jog 800m + a few drills
Dynamic Flex
Static Flex

Running
1. SE2?? (Tempo type stuff at 1500m pace) 4x400m at 71-74 with 90s recovery per
2. 4x100m at 15-16s with 50m walk, 50m jog recovery.

Easy day, but the 400s were a little tougher than I expected.

[Matt Norquist]

Matt Norquist on November 29, 2009 at 6:13 am #91850

11/28

Hybrid session. Family is in town, so had to go to my gym instead of to a track. This affected my plan for SE>Tempo – as due to the right angle turns on the indoor track, I cannot do intensive tempo runs beyond 140m (length of the straights).

Track Session
1. Warm-up
2. Sprint Drills with 25m run off
3. Dynamic Flexibility
4. Speed Endurance – 3x125m at 15.2, 15.1, 15.3 – with 4′ between reps – slightly faster than last week, but this week was a standing start (vs. a roll-in) and in waffle flats rather than sprint spikes – so I think equates to quite a bit faster.
5. Intensive Tempo – Had planned – 1×150, 1×250, 1×175. With 3′ rest. Instead due to track – ran 6x100m at 13.0-13.9 with jog-in start – with a 2′ rest. Felt pretty good. Really working just on relaxing and getting my technique solid. So ended up doing the same volume, at same speed, just spread across more repetitions. Had a crazy old lady jump in front of me on the track on my last 100m. Luckily my cat-like reflexes and former IH ability allowed me to hop the brick retaining wall to avoid killing her. LOL 🙂

Weights
1. Push Press – 5×135, 155, 175; 2×3 – 195
2. Coimplex
a. Front Squat 135 – 9 reps (alternate 3-step, pause, normal) 3x(5×1) with 5-10s between reps) at 185.
b. Incline Bench – 5×135, 155, 185; 2×4 – 205
c. Bar Pulls (laying suppine underneath a bar and pulling chest to bar while maintaining a rigid core).
3. Glute (Donkey Kick) type machine – 3×10 – Continuing to experiment with assistance exercises to help compensate for my inability to do squats with any sort of load right now.

I broke out the Front Squat sets into sets of super low rest singles (got out from under the bar – walked a couple steps and then got back under). I found this to be much easier on my knee, as it seems as my legs tire – I put more stress on my knee. Really focused on bar speed and getting out of the hole better. Felt like I was using my glutes more, and still was working on the 4th and 5th singles of each set. Anyone have any thoughts on the training effect of this?

[Matt Norquist]

Matt Norquist on December 1, 2009 at 1:20 pm #91928

Great session today.

Asking questions from Saturday again for othters’ feedback.

1. Have any others gone from doing set schemes like 3-4×5 on squat/DL’s etc to doing 3x(5×1) with very short rest between singles – ie – 10-20s 0 in lieu of longer sets. I am doing this in my squats, as I feel like its getting better work quality and hurts my knee less, but am wondering about training effect.
2. Similar q for Intensive tempo – Have others done multiple 100-150s rather than 200-300s – with same running volume but shorter reps – and what is the training effect on that? Seems like you lose a little bit – but might be a good trade-off for the facility challenged.

Today – Track:

1. Warm-up
2. Dynamic Flex
3. Sprint Drills – 7x25m with 25m run-off
4. Bounds – 1x30m speed bound – PB time – 4,93; 1×35 and 1×40 with 5m run-in – covered distance in slightly fewer bounds than last week (1 bound improvement on each, respectively).
5. Accel Dev:
– 2×20
– 2×25
– 2×30
– 1×35
– 1×40
6. MaxV
– 5×10
– 1×15
– 1×20

Accel was unchanged from last week (slight improvement in 20 and 25, same in 30, 35, 40.

MaxV was excellent today. I was really moving well.

15′ rest — with recovery drink. (Surge- Biotest – that stuff is awesome).

Weights:

1. PowerClean – 3×60,65,70,75%; 8x3at 80%+10lb (215 lb – up 5# on last week). Nice session.
2. Dead-Lift – 300×5; 320×5; 340×3 – Would like to work my way up to sets with 405+ here. I do these with a clean grip and pull rather than a more back dominant movement.
3. Bench – 4×6 (pause bench) at 72.5% (185 lb) – still progressing nicely on this protocol.
4. Super-Set
a. RDL – 245×6; 275×6
b. Pull-up (+35#) 2×6
5. Weighted Abs

Nice Progress. Weight continues to trend down. I think 190 is in my sights by year end.

[Matt Norquist]

Matt Norquist on December 2, 2009 at 4:53 pm #91967

12/1

Had our third baby today! No name yet 🙂 but will have one tomorrow!

Was in the hospital all day with Deb and our new little guy (9lb 2oz – 4.22kg and 22″ – 55cm) then went home to put our other two boys to bed. Went to the gym for a nice low intensity workout before going back to the hospital.

Just did a GS/GE workout

5x
1. 4 various circuit exercises – Core, Arms, Shoulders, Abs, posterior chain, etc
2. 2x200m with 90s recovery – ran these pretty easy – 32″ or so.

By the way, was thinking today about all I have to be thankful for (having a new baby does this. First is always the biggest game changer, but every one gives you a little paradigm shift).

Those of us in the western world live in a country, where even “middle class” (making 40k a year) puts a family in the top 1% on the planet in terms of wealth.

My baby came out healthy, happy, and my wife is still alive. 100 years ago, there would be greater than a 1/10 chance that one or both of them wouldn’t have made it.

The biggest thing I am thankful for today is that I have a family I love that loves me, a God and a job that provide for my needs, and I get up every day excited about the next 24 hours.

Oh yeah – and I got to drive my 911 Turbo – through Chicago – dodging pot-holes at 90 mph!

W

[Owen]

Owen on December 2, 2009 at 7:46 pm #91975

Congratulations Matt.

Everything you said is so true. Enjoy the sleepness nights!

[rj24]

rj24 on December 3, 2009 at 6:16 am #91983

The biggest thing I am thankful for today is that I have a family I love that loves me, a God and a job that provide for my needs, and I get up every day excited about the next 24 hours.

Life is wonderful, isn’t it? 😀

Congratulations on the new baby boy. And I’m just throwing this out there, but Moses is a pretty awesome name…

[Matt Norquist]

Matt Norquist on December 3, 2009 at 12:42 pm #92002

Thanks everyone. Moses is kind of a cool name.

Today’s workout – not really solid – slept on hospital couch and never more than an hour at a time.

Track Session:

1. Warm-up
2. Dynamic Flex
3. Sprint Drills with 25m technically focused run-off
4. Continuous take-offs – 3 steps between take-offs – Left leg for height, Right for speed. 12 take-offs each leg.
5. LJ approach – really work on rhythm, technique and opening up my stride.
a. 12 step x 3
b. 14 step x 2
c. 16 step x 2
6. Max V – 5x20m with 25m sub-max run-in
7. Plyos
a. 3×6 Stair Jumps (Short SLJ, land on both feet and jump up) – 6 stairs per jump.
b. 3×7+7 – Stair hops – 7 hops up 2 stairs on each leg – 3 sets

10 minute break.

Weight Session –

1. Hip Snatch – 4×5
2. Was going to do step-ups – but really banged my knee against the box as I was brining it to the squat rack. So did really light weight (95 lb) overhead squats today, just working on mobility
3. Single Arm DB Military – 3×6 – 60, 65, 65
4. Super-set
a. Eccentric Calf Raises – 3×13+13 – holding dumbbell.
b. Incline Pullover>Sit-up – 3×10 – 70#

[Nick Newman]

Nick Newman on December 3, 2009 at 12:56 pm #92007

You’ve done a lot of approaches it seems but i can’t remember you saying you’ve jumped? have you? how was it…

also, ever wanna get videos up here of you doing stuff?

[Matt Norquist]

Matt Norquist on December 3, 2009 at 1:05 pm #92008

You’ve done a lot of approaches it seems but i can’t remember you saying you’ve jumped? have you? how was it…

also, ever wanna get videos up here of you doing stuff?

I’ve done a coupleshort approach sessions – am gradually extending approach. This weekend I will have a couple 8 and 10 step short approach jumps. My 4 and 6 step approaches are at 5m and 5.30m respectively 2 weeks ago. Would like to see 8 step go 5.50 this weekend.

I don’t have easy access to facilities for doing jumps or throws – especially during indoor time of year.

I really should get video posted, just don’t have a training partner. What I’m planning on doing, though, is videoing some of my stuff. Not that excited about showcasing the many technical flaws that I already know of 🙂 – LOL! But probably can/will get good pointers from a lot of you guys when I post videos.

[Matt Norquist]

Matt Norquist on December 4, 2009 at 1:05 pm #92063

12/3

EZ day.

1. Warm-up
2. Static Flex
3. Ext Tempo
a. 3×400 – 72, 71, 70 – with 90s rest
b. 2×300 – 51, 48 – with 90s rest

Steam, Whirlpool, and Shower.

[Eric Broadbent]

Eric Broadbent on December 4, 2009 at 2:48 pm #92066

When is your first meet? I don’t know if you’ve already posted it but I was just wondering…

[Matt Norquist]

Matt Norquist on December 4, 2009 at 2:55 pm #92069

When is your first meet? I don’t know if you’ve already posted it but I was just wondering…

Meet schedule as follows:

1. UCTC Open – December 19th – Planning to run 55m, 55H, either LJ or HJ and the SP.
2. Will plan on a Pent in January – TBD
3. A Hept or another Pent in early March
4. Hope for 1-2 other small meets in Feb – with a run, a jump, and a throw per meet.

Outdoor Season:

1. Early Season Decathlon
2. 2 mid-season open meets
3. June/July Decathlon
4. A few more open meets

[Matt Norquist]

Matt Norquist on December 5, 2009 at 11:12 am #92091

12/4

1. Warm-up
2. Jerk Press – 135, 155, 175 x5 – 205 – 2×2
3. Front Squat – 190 – 4x (4×1) singles with limited rest.
4. Incline Bench – 135, 155, 185 x5 – 205 – 2×4
5. Some Curls and Triceps

[Matt Norquist]

Matt Norquist on December 6, 2009 at 8:49 am #92118

OK – Last outdoor training session of the year (I think). It was 32F today, and it was terrible trying to stay warm between stuff.

1. LONG Warm-up – with like 4 layers gradually stripping down.
2. Dynamic Flex
3. Sprint Drills
4. 5x50m EZ build-up
5. Jumps
-3x 4 Broad – Got to just shy of 40′
– STJ x2 – 30-31′
– 5 step run up TJ x 2 – 36-37′
– 4BJx2- 49’+
– 5 step Run-up 4BJ x2 – 55-56′
– LJ- from 4, 6, 8, 10 steps – 2x each – Got the 10 step at 18’+

6. Running
a. Speed Endurance – 2×125 with 5′ rest – 15.0/15.2 – running these sort of SFS style – really easy through middle part of run
b. Intensive Tempo – 2×150 (4′ rest) – 19.3; 20.0
3′ rest
c. Slower Intensive Tempo
– 175 – 25.2 – 2′ rest
– 200 – 29.1

The 175 and 200 – I just couldn’t get my lungs back from breathing the cold air – and legs were just totally locked up by the time I started each one.

I’m planning on just doing a lot more shorter repeats on my indoor track in place of the 150-300m work – will hurt my 400m a little, but not too much.

[Matt Norquist]

Matt Norquist on December 8, 2009 at 1:15 pm #92232

12/7

Great Workout today:

1. Warm-up
2. Dynamic Flex
3. Sprint Drills
4. Bounding – 30m Speed bounding (11 bounds – 5.0 seconds); 35m bounds, 40m bounds. Slightly fewer bounds than in past weeks.
5. Accel
– 20, 25, 30, 35, 40 – Improvement at every single distance – 30m was 0.14 faster than test from 1 month ago.
6. MaxV – 2×10; 2×15; 1×20 – Working more on tech and rhythm today

Weights

1. Power Clean Singles – Going up in 5 lb increments – begining at 185, then 200, then – all the way up to 255 – So 13 singles total (Finishing rep at 100% of last Clean Max) with very little rest between – maybe 30 seconds or less.
2. Clean Grip Dead Lifts – 6, 4, 2 – 310, 340, 360
3. RDLs – 6, 5, 4 – 255, 275, 295
4. Bench – Rep Max at 215 – 8 reps
5. Weighted Abs

[Matt Norquist]

Matt Norquist on December 9, 2009 at 9:44 am #92273

Another solid one today:

GE/GS

4 exercises (DB/BW/Core) with no rest. IE – Shrugs, Pull-ups, Military, Curls, Lateral Raises, Twists, GHR, Sit-ups, etc.

Walk to track (30m) – 2x200m with 60s rest between reps

Repeat x5 with 2′ between sets.

So: 5x(2×200) And finished with 2×100.

Pace – 30-34 for 200s. 100s were in 14.

I’m feeling great right now. Excited to run next week!

[Matt Norquist]

Matt Norquist on December 10, 2009 at 9:13 am #92316

Damn. Tweaked my left hip adductor about half way through my track session.

Weights:

1. Hip Snatch – 5×5
2. Single Arm DB Military Press – 7, 6, 5 – 60, 65, 70
3. Step-ups – 3×6 – 150, 170, 190
4. Eccentric Calf Raises
5. Misc. Weighted Abs

Track

– I cut my warm-up short as I was tight on time. After abbreviated warm-up – Did some continuous take-offs, some sprint drills, and some EZ 50m build-ups. Then Was going to to LJ approach work (No take-off): 2×12 step, 14 step, 16 step and 18 step.

Tweaked my adductor on the first full approach as I was starting to get moving. Let up and quit right away, so shouldn’t be too serious, but ticks me off, as it will affect what I do the rest of this week. Icing it now.

[Matt Norquist]

Matt Norquist on December 11, 2009 at 9:09 am #92368

EZ day today. A long slow jog warm-up and then super slow extensive tempo – 6x600m at 1500m pace (actually a little slower). Did the 600s in 2:00-2:05 with a 200m slow walk in between.

My adductor definitely isn’t pulled, just tight, so will play it by ear the next few days on workouts.

[Matt Norquist]

Matt Norquist on December 13, 2009 at 11:12 am #92444

Friday – 12/11

EZ Rowing Warm-up – 3k at 11:00

Lifting

1. Jerk Press – 175 – 3×5; 205 – 2×2
2. Front Squat – 3x (5×1) at 195 – limited rest between singles (20s)
3. Incline Bench – 185×5; 205 – 2×4
4. TRDL – 2×8+8 – 155
5. Weighted Pull-ups and Dips – +45# – 10 Pull-ups, 12 dips

Took today off – resting adductor and I am feeling super sick.

[Matt Norquist]

Matt Norquist on December 15, 2009 at 1:15 pm #92497

12/14 – still feeling sub-par..

Wasn’t planning on an easier week but due fighting illness, am going a little easier (particularly on lifting).

Track

1. Warm-up
2. Dynamic flex
3. 7x25m drills with 30m build-up
4. Plyos
– 30m speed bound – PB
– 35m bound with 6 step run in
– 40m bound with 6 step run in
5. Accel
– 20, 25, 30, 35, 40, 45
6. MaxV
– 10, 15, 20, 25

Accel was unchanged from last week – maxV was ever so slightly quicker… My 45 was at 5.55 HT from first foot strike – which makes me hopeful of a 7.0 55m.

Weights

1. Power Cleans – 12×2 @ – (%) 60, 65, 70, 75, 80. 80+5, 80+10, 80+15, 80+20, 80, 80, 80
2. Deadlifts – 315×6; 350 x4; 370×2
3. Bench – 185 – 4×6 pause bench (74%)
4. Pull-ups – +45# – 6, 6

[Matt Norquist]

Matt Norquist on December 16, 2009 at 9:41 am #92521

EZ Warm-up with some static and dynamic Flex.

Then: Extensive Tempo

4x (2×200; 2×100) 1′ between repetitions; 3′ between sets.

200s were 28-31
100s were 14-14.5

[Matt Norquist]

Matt Norquist on December 17, 2009 at 6:33 am #92545

Track:

1. Warm-up
2. Static Flex
3. Sprint Drills
4. Dynamic Flex
5. 4xFull Approach LJ Run-up (18 steps – 118′)
6. 3xFlying 20
7. Continuous Take-offs x12 each leg
8. Stair Jumps – 1×5 – to 7th stair

Weights
1. Hip Snatch – 2×5 – 115
2. Snatch – 1×3 – 135; 1×3 – 155
3. Step-ups – 155×8; 185×4
4. Standing Military Press – 3×135, 145, 155
5. Pull-ups/Dips/Leg Raises Complex – 2×10 of each. No rest

Tempo tomorrow, Shake-out on Friday, Compete Saturday.

Next week will be a de-loading week – with nothing at very high intensity.

[Matt Norquist]

Matt Norquist on December 18, 2009 at 12:44 pm #92585

1. EZ Warm-up
2. Static Flex
3. Dynamic Flex
4. Sprint Drills and Build-ups
5. Tempo – 2′ between runs
– 100m at 400m pace – 13.3
– 150 at 600m pace – 21.5 (1:26 600 pace)
– 200 at 800m pace – 31.5 (2:06 800 pace)
– 250 at 1000m pace – 42.0 (2:48 1000 pace)
– 300 at 1200m pace – 50.5 (3:22 1200m pace)

So ran the last one a little quicker than intended. Felt pretty good today. Just ran at what I felt was the right pace for the longer distance and didn’t look at watch till the end of the run. My conditioning is coming along nicely – although I’m now at about the time to start upping the intensity and rest on my tempo days.

I’ve got a pretty severe cold and sinus problem – but will just load up on cold meds the day of the meet. Hopefully the doping agencies won’t bust me :)!!

[Matt Norquist]

Matt Norquist on December 20, 2009 at 8:18 am #92657

Opening Meet!

Saw other ETers (Evan Scott (Davan); Ashley Mort (Mortac); Josh Hurbuleas). Evan and Josh ran some great 55’s – 6.3x I think..

I competed in:

55H
LJ
SP
HJ

Had to do a little bit of a 3 ring circus to manage all these events, as I had all 4 within 1 hour. Also had the 55m in that same hour, so skipped that as I was in the shot put ring when the heat was called. (You might say I chickened out, but doing that many events in a short time period is tough to gear up for!)

My marks:

55H – 8.73 (compared to my 9.05 opener last year, but that was in March – so super pleased with that!)
LJ – 5.81 (compared to a 5.2x opener last year LOL 🙁 !
SP – 11.83 (opened mid 11’s last year)
HJ – 1.72 (opened 1.66 last year I think)

I did these all in 1 hour. HJ, I only took the one jump at 5’8″ and then left to go home. It was my first time since summer going over hurdles. First time since summer throwing Shot. First time since summer doing full approach jumps. I have not HJd in practice since 2000.

All that, and even with being 3 months earlier than last year’s season opener, I had an approximately 300 point improvement over those 4 events – if I’d been doing it in a pent. If I’d been in a pent, the score for 4 events would have been approximately 2400 points..

While not remarkable, it is very solid for this time of year, and even more solid given the setting (hopping between events) and my condition (fighting a cold and a tweaked hip). I think a 3300+ pent is very doable, and a 4600 point hept if I do one. (if I would have added a 2:50 1k today, I would have scored 3150). If I knock out those marks by March, a mid-high 6k dec is in the realm of possibility this year.

We will see.

I’ll be taking next week pretty easy (low impact, lighter weights, nothing faster than ext tempo), then moving into my next cycle of training beginning December 28th.

[davan]

davan on December 20, 2009 at 1:39 pm #92661

Josh did awesome, as did all the ETers, even if the results don’t show. I think he ran 6.36 in the prelim and 6.33 in the final. I ran 6.34 in the prelim and shat myself in the final :). Great time all around. Too bad people have to leave down so early.

[Eric Broadbent]

Eric Broadbent on December 20, 2009 at 3:11 pm #92662

Nice job Matt…great way to open up…gotta love running around to different events…only thing good about it is less time to think about things

[Josh Hurlebaus]

Josh Hurlebaus on December 20, 2009 at 3:44 pm #92663

Matt, you were too damn busy I never got to chat with you, haha. It’s probably for the best though. I feel like I’m going to be spreading my disease all over the country now

[Matt Norquist]

Matt Norquist on December 21, 2009 at 5:35 am #92674

Nice job Matt…great way to open up…gotta love running around to different events…only thing good about it is less time to think about things

Thanks Eric. Yeah, the nice thing about all the juggling events is that you can just go compete – and sometimes it lets you be athletic in ways that you couldn’t otherwise be. I always do better when I can get geared up for an event, but the juggling is fun.

[Matt Norquist]

Matt Norquist on December 21, 2009 at 5:37 am #92675

Matt, you were too damn busy I never got to chat with you, haha. It’s probably for the best though. I feel like I’m going to be spreading my disease all over the country now

I know – sorry about that man. And sorry I bailed on the promise of a round of beers for everyone. I forgot that I have a wife and 3 boys at home and that I end up having to do penance for too much time away on the weekends! Am hoping our 4 1/2 year old can start going to meets and practices with me next spring, which will let me do more of them.

[Josh Hurlebaus]

Josh Hurlebaus on December 21, 2009 at 1:24 pm #91875

No hard feelings. I was/am sick as hell and wouldn’t have gone out anyway.

[Matt Norquist]

Matt Norquist on December 22, 2009 at 1:32 pm #92706

12/21

Beginning of an easy week.

Weights only today:

1. Power Clean>Front Squat Combo – with 135. 50 reps
2. Narrow Grip Bench with 135 – 50 reps
3. Pull-ups – 50 reps
4. Weighted incline sit-ups with 45 – 50 reps

The Power Clean/FS combo is way tougher than I would have expected.

Tomorrow – will be tempo; Wednesday – EZ lifting again; Thursday – Tempo; Friday – off; Saturday – EZ lifting plus tempo. Then Back at it Monday.

[Matt Norquist]

Matt Norquist on December 23, 2009 at 1:38 pm #92737

12/22

My legs were more sore from yesterday’s session than I would have expected. Quads, glutes, hams.

Today: 1 mile ez warm-up

Then 3 mile fartlek where ever 60-100 seconds I would pick up to 1500m pace for 20-40 seconds (ie – run 120-240m) then slow back down to 1:50 lap pace.

Covered 3 miles in 21:30 in fartlek fashion.

1/2 mile walk/jog cooldown.

It is nice to know that my body is recovering, while still being able to push myself a bit with higher volume/lower intensity sessions.

[Matt Norquist]

Matt Norquist on December 24, 2009 at 1:28 pm #92786

12/23

1. 1k row warm-up – 3:22
2. Leg Press – 5×5 – finishing at 630 lb. I have no idea if this is a lot 🙂
3. Calf Raises – 4×15
4. Bench Press – on one of those “pure strength” machines – where you sit vertically and push horizontally. 5, 4, 3, 2, 1 – Heavy (IE – 300-400 lb).
5. Curl/Tricep Superset – Dumbbells – 40/30 – 10, 9, 8, 7, 6
6. Shrugs – 225 – 4×10

Then the “east bank triathlon” – Sauna, Steam, Shower. Nice!

Again – doing low intensity week this week – replacing traditional lifts with those that are much easier on the body.

[Matt Norquist]

Matt Norquist on December 26, 2009 at 9:06 am #92831

12/24 – Day Off

12/25 –

Easy Rowing Workout:

5x1000m at 3:20-3:30 with 2′ recovery

Then some easy bodyweight stuff – 1 leg squats, Push-ups, abs.

Will probably go for a longish/easyish run tomorrow – then back to it on Monday.

Next meet – January 8th – running 55H, 200m, HJ, SP

[Matt Norquist]

Matt Norquist on December 29, 2009 at 11:31 am #92905

12/28

Track Session
1. Warm-up
2. Dynamic Flex
3. Sprint Drills with 30m build-up
4. SFS – 60m (20/20/20) x 2
5. Accel – 4x15m, 20m, 25m
6. Plyos – CMJs (off 18″ box) for height x5; distance x5; single leg for distance x 5 (each leg)

My SFS was moving, and my accel was the fastest of the year (20 – average time of .03 better than past, and improved by about 0.15 since start of year)

Weights

1. Cleans – 6×4 – 155, 175, 195, 205, 215, 225 (85%+)
2. Dead Lifts – 3×5 – 65%, 75%, 85% till failure (10 reps)
3. Bench – 3×5 – 65%, 75%, 85% till failure (8 reps)
4. RDL – 3×5 – 255, 275, 295
5. Pull-ups – +45# – 7, 5
6. Hanging Abs

Doing a couple cycles of Wendler’s 5/3/1 program leading into outdoors – to try to boost my Max Strength. I like it as a simple, time-efficient, strength building process. Will do 3 cycles, I expect.

[Matt Norquist]

Matt Norquist on December 30, 2009 at 2:08 pm #92980

12/29

1. Long Slow jog warm-up
2. Static Flex
3. Barbell Complex (85 lb!) – 6 reps each (without putting bar down) of: Deadlifts, Hang Clean, OH squat, Hang Snatch, OH Press, Front Squat, Bent Over Rows, RDL’s. Sounds easy, but is actually pretty tough.
4. Some various DB exercises – curls, shrugs, lateral raises, etc.
5. Hurdle Mobility
6. Tempo – borderline Intensive, but not quite: 5x200m with 2′ rest – 29, 29, 28, 27, 27

The 200s were quite a bit tougher than I expected, but I was pretty sore from yesterday.

[Nick Newman]

Nick Newman on December 30, 2009 at 2:11 pm #92981

12/28

Track Session
1. Warm-up
2. Dynamic Flex
3. Sprint Drills with 30m build-up
4. SFS – 60m (20/20/20) x 2
5. Accel – 4x15m, 20m, 25m
6. Plyos – CMJs (off 18″ box) for height x5; distance x5; single leg for distance x 5 (each leg)

My SFS was moving, and my accel was the fastest of the year (20 – average time of .03 better than past, and improved by about 0.15 since start of year)

Weights

1. Cleans – 6×4 – 155, 175, 195, 205, 215, 225 (85%+)
2. Dead Lifts – 3×5 – 65%, 75%, 85% till failure (10 reps)
3. Bench – 3×5 – 65%, 75%, 85% till failure (8 reps)
4. RDL – 3×5 – 255, 275, 295
5. Pull-ups – +45# – 7, 5
6. Hanging Abs

Doing a couple cycles of Wendler’s 5/3/1 program leading into outdoors – to try to boost my Max Strength. I like it as a simple, time-efficient, strength building process. Will do 3 cycles, I expect.

Excellent! Speed gains now are how it’s supposed to work. Seems like your periodized plan is working.

[Matt Norquist]

Matt Norquist on December 31, 2009 at 2:08 pm #93018

12/30

Track Session:

1. Warm-up
2. Dynamic Flex
3. Sprint Drills +30m buildup x6
4. Continuous take-offs x10 (1 step between) and x6 (5 steps between) on each leg
5. LJ Approach – 4×18 step, 2 x20 step
6. MaxV – 3x10m Flies
7. Stair Jumps – 2×5 (up 7 stairs) and 3×6 single leg hops (2 stairs at a time)

Felt a little off today, for some reason. Although performances were fine. Was more like my rhythm wasn’t there…

Jumping up 7 stairs is like doing just less than a 5′ box jump (appears to be about 4’8-4’10”) but also requires the same horizontal distance, so is tougher than a normal box jump. I want to find a place I can test my box jump and see how high I can go. Would like to see if I can do 5’4″ and would be a fun test to fool around with.

Weights:

1. Snatch – Hip Snatch – 115 – 3×5, then gradually working up singles – 125, 135, 145, 155, 165
2. 5/3/1 Program Standing OH Press (lock leg, no cheating with a leg push). 95×5, 115×5, 135×12 (failure)
3. High Box Step-ups (leg lower than parallel) 155×5; 175×5; 195×5
4. Complex – 2×10 of each
a. Dips (+25#)
b. Single Leg Eccentric Calf Raises (80# DB)
c. Pull-over>Incline Sit-ups (80# DB)
5. DB curls

Snatch felt good. 165 wasn’t too hard. Would like to get that and my standing military press both up above my BW this season.

I still have trouble with the 2nd pull on both snatch and clean… Anyone have any cues that have helped them?

[Matt Norquist]

Matt Norquist on January 2, 2010 at 12:05 am #93053

12/31

Stuck around the house all day, so did not do my planned workout. Instead, did tempo on my rowing machine.

10x500m with 1:30 rest between each row.

Pace: Fastest was 1:22, slowest were my first and last which were in the upper 1:40s.

[Matt Norquist]

Matt Norquist on January 2, 2010 at 9:44 am #93078

1/1

Good weight session..

1. KB warm-up – Swings, single arm c&J, get-ups, etc with the 70lb KB
2. Push Press – 3×135, 155, 175, 195, 205
3. A2G Front Squat – 5 at 155, 175, 195 (x8 for 195)
4. Incline DB – 5 x 75, 80, 85
5. Barbell Complex – same as Tuesday, miscellaneous lifts in succession (not dropping the bar) with lighter weight – for time.
6. L-Position Pull-ups – 2×10

Progressing nicely. I’m going to have to start cutting bf and weight soon, and will probably do so once strength plateaus in the next 2 months. I just get stuck at 195-200. I’m fine with that weight, but my bf is still above 12, which is too fat. 8 would be good – although it doesn’t seem to be making a huge difference except for my own vanity!

[Matt Norquist]

Matt Norquist on January 3, 2010 at 6:54 am #93124

Fighting winter facility problems for the next couple months, so will have less opportunity to work tech, or longer (over 125m) intensive tempo. The slower tempo (IE – slower than 400m pace and 200-400m) I can still do, but faster stuff, I’m limited, bc my indoor track has right angle turns!

Today:

1. Warm-up
2. Static Flex
3. Hurdle Mobility
4. Some bounding/hopping/skipping series – 35 contacts
5. Dynamic Flex
6. Sprint Drills
7. Speed Endurance: Ran first of each set focused on technique, and second going 95%+. All of these were done with a rolling (but not flying) start – a 5-10m jog in to place less emphasis on accel.
a. 2x75m – 9.8/9.2
b. 2x100m – 12.6/11.8
c. 2×125 – 16.1/15.1
8. Tempo – 4x100m at 400m target pace (52.0) with 45s recovery between each.

All of above done in waffle racers, rather than spikes, as I can’t wear spikes on the indoor track at my gym either.

[Matt Norquist]

Matt Norquist on January 5, 2010 at 1:51 pm #93239

1/3 – Rest

1/4

Track Session
1. Continuous Warm-up – incorporating sprint drills, build-ups, dynamic flex, some static flex
2. Plyos – CMJs for height x5 (2 legs) for distance x5 (2 legs) for height x3+3 (1 leg) from 18″ drop. Same drop, touched 2-3″ higher than last week.
3. 2x35m bounding
4. Accel
a. 2×15
b. 2×20
c. 2×25
d. 2×30
5. SFS – 3×60

Volume for sprints was bordering on the high side, but the Sprint/Float/Sprints were closer to tech work than true Accel>Relax>Max V. Was more working different technical cues for each stage.

My accel was a little slower than last week, but 25s and 30s were best of the year. Quads were killing me.

Weights:

1. KB warm-up – swings, single arm c&j, get-ups
2. Cleans – 4×4 – 185, 205, 215, 225; 235×3; 245×2 (96% of last 1RM, 92% of lifetime best).
3. Deadlifts (week 2 of 5/3/1) – 2×3 at 255, 290; 1×8 at 330.
4. RDL – 265×5; 285×5; 305×4
5. Bench (week 2 of 5/3/1) 2×3 at 165, 190; 215×6
6. Pull-ups – 2×7 (+45#).

Going to be sore tomorrow. I’m feeling really good about my progress. My bench is still like a HS girl, but my cleans, deadlifts, RDLs, etc are really going nicely. My prediction is that I will PR this year in only 2nd year back after 8 years off!

[Matt Norquist]

Matt Norquist on January 6, 2010 at 4:15 am #93247

1/5 –

Had to do a 6:30 session today. God I hate doing morning sessions, although it seems to work pretty well for lower intensity days.

1. Long Slow Warm-up
2. Static Flex – BSR
3. Dynamic Flex
4. Hurdle Mobility
5. 6×200 with circa 2′ rest: 30, 29, 28, 28, 27, 27

I’m pleased with these tempo runs. I will now begin gradually increasing pace and increasing recovery period until I get 3-4 of these down at 25. Then will start doing it as more specific 400m training – where it would be something like 2-3(2×200) with full recovery between sets and gradually lessened recovery between reps at 400m pace.

[Matt Norquist]

Matt Norquist on January 7, 2010 at 1:28 pm #93321

1/6 –

Pressed for time today (work started at 6:30 – and I couldn’t get to gym till 5:40 and had only 1 hour)

1. Continuous warm-up (combining stretch, jog, drills, dynamic flex)
2. A couple shake-out build-ups
3. 5x Full approach runs
4. Continuous take-offs x12 each leg
5. Stair jumps – 2x4x7 stairs

Weights:

1. Snatch – Hip snatch – 115 – 2×5; singles 125, 135, 145, 155, 165, 175 (Press out)
2. Week 2 5/3/1 – OHP – 112×3; 122×3; 142×10.5 (I obviously underestimated my OHP max relative to bench)
3. Step-ups – 3×4 – 165, 185, 205
4. Compound
a. Dips – +25# – 10,10
b. Medball V-ups – 20# – 10, 10
c. Eccentric Calves – 2×12+12

Kind of poor quality and insufficient recovery today, and got less done than I planned.

I’ve got 300s tomorrow, then a meet on Friday, and will forego intensive tempo on Saturday and do my normal Friday weight session on Saturday.

Friday is:

55H – Target: 8.60
HJ – Target: 5’10”
SP – Target: 12.10m
200 – Target: 24.00

[Matt Norquist]

Matt Norquist on January 8, 2010 at 5:20 am #93362

1/7

AM session again.

1. Slow Warm-up
2. Static Flex
3. 3x100m strides
4. 4x300m

Slower tempo today. I’m using my longer tempo as a chance to work technical cues. These were all around 45″ with a 4 minute recovery.

They felt harder than they should have, which doesn’t encourage me as it relates to my 400m condition!

[slowman]

slowman on January 8, 2010 at 6:11 am #93364

45s seems too fast. Assuming you kept roughly the same pace, you’d come through around 61-61s. What 400m time do you expect to hit. At a target race time of 50s, a pace of 61 is 82% effort. No wonder they felt pretty hard. That’s definately not slow tempo in my book. I would think you would want to target times btw 54s and 57 to stay btw 65-70%.

[Matt Norquist]

Matt Norquist on January 8, 2010 at 7:03 am #93367

45s seems too fast. Assuming you kept roughly the same pace, you’d come through around 61-61s. What 400m time do you expect to hit. At a target race time of 50s, a pace of 61 is 82% effort. No wonder they felt pretty hard. That’s definately not slow tempo in my book. I would think you would want to target times btw 54s and 57 to stay btw 65-70%.

I look at percentages as it relates to how fast I would run that distance with maximal effort. I would run a 300m time trial in approximately 37s right now, so 45 is at around 78% – and these runs were in around 45, but first one was 46 and the rest were in the 45s, but all were with a jog in rolling start – which helps time a little, so I’d call these about 75% effort. Plus 4′ is a pretty decent recovery. With that kind of recovery, I’d call it slow(ish) tempo. It is definitely not intensive, and falls right in the middle of traditional Extensive Tempo guidelines, or at these paces, even 1000m special endurance work.

My 400m target time this year is 52.0 or better. 54-57″ runs are OK as 1500m special endurance, but doesn’t seem to give me much training effect except for recovery.

[Matt Norquist]

Matt Norquist on January 9, 2010 at 2:58 pm #93433

I WISH I could say I hit all my targets at the meet today.

However—did not even go. Weather was terrible, and couldn’t even get my car out of my alley this morning, and my wife needed hers.

So, working through this week and will compete next weekend.

Today:

1. KB Warm-up
2. Row 1000m – -3:30
3. Push Press – 155×3; 175×3; 195×2; 205×1; 215×1
4. A2G Front squats – week 2 of 531 – Using (embarrassingly – 250 as a max reference for this form of FS). 155×3; 180×3; 205×8
5. Incline DB – 6×70, 75, 80, 85
6. L-Pull-ups – 2×11

My full front squat is awfully weak, but I’m pretty pleased to be able to do 8 reps at 205. I think I could have gotten 9, but was starting to lean forward a little far, so decided not to give myself the cheat reps.

The 5/3/1 program (By Jim Wendler – you can find his e-book on t-muscle)seems to work pretty nicely for progress. Basically, you just do 4 core Powerlifts – Dead-lifts, Squats, Bench and Overhead Press (Knees locked, military press with barbell).

Establish or estimate max. Multiply Max by 0.9

Week 1 – 2×5 at 65%/75%; 1×5+ at 85% (of the 1RMx0.9) You do the last set till failure.
Week 2 – 2×3 at 70$/80%; 1×3+ at 90% of 1RMx 0.90 (Last set till failure)
Week 3 – 2×1 at 75%/85%; 1×1+ at 95% at 1RMx 0.90 (last set till failure)
Week 4 – De-load – Can’t remember rep ranges off-hand

Then you increase your max estimate by 10 lb on bench and clean and 20 lb on squat and dead lift and repeat.

I’m doing 3 cycles of this and expect to see it get my bench to 300, FS to 300, Dead-lift to 500, and OH Press to 205.(All would be significant Lifetime PRs – at 29 and after 7+ years off) If I can get to all those #s in March, I’ll be pretty pleased with progress – and while MaxStrength =/= MaxV, it still moves me in the direction I want to go.

As reminder to folks who will wonder – I’m doing FS rather than BS because for some reason FS and Dead lifts aggravate my knees less than back squat.

[utfootball4]

utfootball4 on January 9, 2010 at 4:21 pm #93434

I like the 5-3-1 program but disagree with this comment – To Wendler, these specific instructions for 1RM percentages and monthly progression are what set 5/3/1 apart from less useful systems. “When I see a program that says three sets of eight reps? That’s the stupidest fucking thing ever. If it doesn’t have a specific percentage based on a specific max, it’s useless,” he says. “That’s the hallmark of someone who doesn’t understand basic programming.

[Matt Norquist]

Matt Norquist on January 10, 2010 at 8:30 am #93450

I like the 5-3-1 program but disagree with this comment – To Wendler, these specific instructions for 1RM percentages and monthly progression are what set 5/3/1 apart from less useful systems. “When I see a program that says three sets of eight reps? That’s the stupidest fucking thing ever. If it doesn’t have a specific percentage based on a specific max, it’s useless,” he says. “That’s the hallmark of someone who doesn’t understand basic programming.

How come you like a Powerlifting progression based on 1RM, but disagree that a simple uncalculated program is useless?

In moving 1RM up, it seems to me that an intelligently thought out periodization schedule is necessary. 5/3/1 is only one model, but I like its simplicity – and also like the lower total volume. Though the set till failure is essentially a max out every week, so will be interesting to see how body responds to this…

I’ve also been reading/thinking a lot lately about (my term might be wrong/misused here) autoregulation or self-regulated intensity in training.

IE – train up to the threshold that seems right that day – IE in lifting – keep moving up weight till you get to the point that you can’t accelerate through the lift or can’t catch the clean with proper technique, etc. Or in sprints – keep doing reps until you cannot run the interval in x speed with x recovery… Allows your body to tell you what you’re up to that day, rather than limiting yourself to the schedule. If you’re feeling great, why not crush a lifting, jumping or sprinting plateau. If you’re feeling lousy, forcing a rep could be injurious…

[Matt Norquist]

Matt Norquist on January 10, 2010 at 8:35 am #93451

1/9

Track Session

1. Slow Warm-up
2. Dynamic Flex
3. Sprint Drills with 25m run-off -10 drills
4. Plyos
a. 3 broad x3
b. 5Bound x2
c. 10m run in – LLL
d. 10m run in – RRR
e. Stiffness Jumps – 1×5
f. 1 leg jumps for height – 1×3+3
5. Speed Endurance – all with 10m rolling start (not flying start) and 4-5′ recovery. First rep is tech and working on opening up my stride and being bouncy. Second rep, just going hard. All in waffle racers, indoors.
a. 2×75 – 9.8/9.1
b. 2×100 – 12.8/11.8
c. 2×125 – 16.1/15.0
6. Tempo – 4x100m – cumulative time. 40″ rest between each rep. Total time = 52.2 (.2 faster than last week).

Can’t wait till I can get outdoors again, so that I can begin practicing throws, jumps, hurdles, etc.

[Nick Newman]

Nick Newman on January 13, 2010 at 1:11 pm #93648

How are things going?

[Matt Norquist]

Matt Norquist on January 13, 2010 at 1:21 pm #93650

How are things going?

Took Sunday and Monday off. Had a (minor) sledding injury with my kids on Sunday afternoon, so took yesterday off. Was doing a bobsled type start and slipped, managing to jam my knee directly against a hidden rock. Not pretty!

Today:

Track Session
1. Continuous Warm-up
2. Plyos:
a. CMJ – 2 legs for height x5 – from 18″ – touching approximately 10’3″ with 2 hands – about 10’5″ with one.
b. CMJ/Drop Jump – 2 legs for distance x5 – from 18″ – Essentially a drop into a SLJ – 9’6″-10′
c. CMJ – 1 Leg – 2×2+2 (2 each leg) for height from 18″ – touching about 9’11” to 10′ off either leg. This has real high GCT, but is done to try to prepare me for hitting LJ or HJ plant.
3. MaxV – SFS – 20/20/20 – x2
4. Accel – 1×15; 2×20; 2×25; 1×30, 1×35

The plyos are showing fair progress. Nick – How high can most people touch on CMJ vs. a traditional 1 step in vertical? My CMJ has always been lower, but is now catching up, which is encouraging.

Best accel of the season, though I fell asleep at the wheel on my 35. I seem to get particularly sore in my quads (vs. my pc) during these sessions. Does that indicate any concerns I should be watching for?

Weights:

1. Cleans – 5×3 – 135, 185, 205, 225, 235;
2. Deadlift – Week 3 -1, 1, 1+: 275; 310; 345; Final set at 345×8
3. RDL – 3×5 – 270, 290, 310
4. Complex x2
a. Pull-ups
b. Dips
c. Hanging Leg Raises

[Nick Newman]

Nick Newman on January 13, 2010 at 1:34 pm #93652

On average the difference between standing vert and max vert is 4-8 inches for most athletes. Depending on certain things though…example, it tends to be less for centres and more for guards in basketball…

My standing is about 34 and my max is 42+ so for me it’s on the more side…

So, as you can imagine the difference between standing and 1 step vert will be a little less…i’d expect 3-6 inches difference.

[Matt Norquist]

Matt Norquist on January 13, 2010 at 2:13 pm #93654

On average the difference between standing vert and max vert is 4-8 inches for most athletes. Depending on certain things though…example, it tends to be less for centres and more for guards in basketball…

My standing is about 34 and my max is 42+ so for me it’s on the more side…

So, as you can imagine the difference between standing and 1 step vert will be a little less…i’d expect 3-6 inches difference.

Thanks. I think I’m misdefining my movements..I thought cmjs were what I used to call depth jumps or drop jumps, Dropping from a height and jumping for height or distance,

For me, my 2 foot standing vertical – I touch 10’4″ or so. Traditional vertical (1 foot forward) – 10’8″ or so. Running – 11′. Dropping from 18″ and immediately jumping – 10’5″ or so. Dropping and jumping off 1 foot – 10′ or so.

Trying to anecdotally figure out how my “rebounding” ability stacks up…

[Nick Newman]

Nick Newman on January 13, 2010 at 2:24 pm #93655

gotcha, your rebounding seems good…

in the UK they test this by dropping from 20cm, 40cm and 60cm box into a jump with hands on waste throughout the jumps. Measure vertical off each, if highest vert is achieve from the highest box drop, then elastic ability is good…

My fav test for this, is comparing standing 4 bounds and a jump and max (sprinting into) 4 bounds and a jump.

If the difference is over 4 meters then someone has 8 meter LJ elastic ability. So anything over 3m difference is still very good elasticity.

[Matt Norquist]

Matt Norquist on January 13, 2010 at 2:55 pm #93656

gotcha, your rebounding seems good…

in the UK they test this by dropping from 20cm, 40cm and 60cm box into a jump with hands on waste throughout the jumps. Measure vertical off each, if highest vert is achieve from the highest box drop, then elastic ability is good…

My fav test for this, is comparing standing 4 bounds and a jump and max (sprinting into) 4 bounds and a jump.

If the difference is over 4 meters then someone has 8 meter LJ elastic ability. So anything over 3m difference is still very good elasticity.

Interesting test. Good indicator to play around with. Obviously a point at which that stops holding true, even among the most elastic athletes (IE – I’ll bet dropping from a 1m + box – nobody jumps as high as they do from a 40-60m box).

The 4m guideline seems like a pretty low threshold… When you say “elastic ability” it would mean that they’d have to do the 4m differential + be able to carry 10.5m/s to the board (or something like that) right? IE – just because someone has a 4m differential doesn’t mean they have potential to be a big jumper.

Me for instance – I haven’t tested full running 4BJ, but I suspect I’d be near 19m vs. 15ish for my standing 4BJ. And I haven’t felt I’m that elastic. Especially in my running. Jumping maybe.

Thanks for the input. I will try and test 4BJ when the weather clears up enough to do so. I’ll bet Edwards could have gone out to 25m for running 4BJ – with probably a Standing 4bj at under 20. (Though you probably have his numbers and can tell us the actual stats).

[Nick Newman]

Nick Newman on January 13, 2010 at 3:14 pm #93658

Dr. Ritzdorf actually proposed 4.5m difference = elite level elasticity for jumpers…

and yes your correct this is just one indicator for a jumper…and the other key is of course speed…

But i honestly do believe that if someone can run 10.5 m/s AND hit 4.5m differential between standing and max 4bj they can jump over 8 meters…

I have little info on Edwards…however, the UK squad testing record for 4bj is 18.20m (also my PR) done by the British record holder Greg Rutherford. Difference between him and me, he runs 11 m/s and i don’t.

[Nick Newman]

Nick Newman on January 13, 2010 at 4:00 pm #93663

If any coach wants to identify talent for the long jump i think these are the 2 most important tests and they can do and they nearly tell everything they need to know…

After these tests, next step is to just get them jumping.

[Matt Norquist]

Matt Norquist on January 13, 2010 at 4:04 pm #93665

Dr. Ritzdorf actually proposed 4.5m difference = elite level elasticity for jumpers…

and yes your correct this is just one indicator for a jumper…and the other key is of course speed…

But i honestly do believe that if someone can run 10.5 m/s AND hit 4.5m differential between standing and max 4bj they can jump over 8 meters…

I have little info on Edwards…however, the UK squad testing record for 4bj is 18.20m (also my PR) done by the British record holder Greg Rutherford. Difference between him and me, he runs 11 m/s and i don’t.

Well – based on your recent numbers, it sounds like you’re getting pretty damn close to 11.0 – 8.30 here we come!

[Nick Newman]

Nick Newman on January 13, 2010 at 4:09 pm #93666

Problem is, to be able to hit 11 m/s on the runway you kinda have to be able to hit 11.6 m/s on the track…

So, i still have a long way to go.

[Matt Norquist]

Matt Norquist on January 13, 2010 at 4:11 pm #93667

Problem is, to be able to hit 11 m/s on the runway you kinda have to be able to hit 11.6 m/s on the track…

So, i still have a long way to go.

Ahh. So that’s why I only jump 6m 🙂

My 10m/s becomes 8.5 at the board 🙁

[Nick Newman]

Nick Newman on January 13, 2010 at 4:18 pm #93668

haha!

Well, most top guys can do 95% of their max on the runway…if they are REALLY GOOD they can do 97%…

[Matt Norquist]

Matt Norquist on January 14, 2010 at 1:16 pm #93690

Quick work-out – Intensive Tempo

1. Old Fashioned Warm-up – Jog a mile (7-8′)
2. Static Flex
3. A little shake-out dynamic flex with real light sprint drills
4. 5x200m with 3-4′ rest: 29, 28, 27, 26.5, 26.0
5. Complex with 100# barbell – Don’t set the bar down 2 rounds (for time) of 7 reps each: Deadlift, Hang Clean, Front Squat, Hang Snatch, Overhead Squat, Push Press, Bent Over Row, RDL: First set at 2:07; rest 3′; Second set at 2:32

I’m a fan of using the above cross-fit type workouts as finishing exercises on heavy lifting days and tempo days. Seems to have a nice effect on my recovery, and provide what I can only believe is a good metabolic impact.

Tempo was great today. These are all done with a jog-in rolling start, which helps times, but the run also includes a single curve at a right angle, that necessitates slowing down, and running a full lane wide – adding about 2-3m to the distance, and probably adding an extra step or two due to chopping steps entering the curve. I’m really pleased with those runs and can’t wait to get to good weather and get outdoors. I will keep moving tempo up on these until I can handle 4-5 at a target race pace (25-26) – with whatever recovery is needed.

Definitely running this weekend. Training through it (will include a weight workout after the meet) and will press another fairly high intensity week next week – before going into a recovery week and then picking up hard again during the week of February 1st – with a Pent on February 8th.

Have a crazy work and social schedule these weeks leading into my first pent: Travel twice to Detroit (2 days each) once to DC (4 days), in and out to Columbus (1 day), Omaha (2 days) – all between now and February 2nd.

If anyone has ideas of places I could sneak in a workout in DC – on a good indoor track, it would be very welcome.

[Matt Norquist]

Matt Norquist on January 14, 2010 at 1:57 pm #93693

Side Topic – but not unrelated to my training…

Has anyone here ever competed at the CrossFit games?? I like some of their ideas, but don’t love the lack of specificity and lack of scientific progression in training.

That said, I’m thinking of entering the CF Games this year. Reason being- the performances don’t look that incredible, and there is a $25,000 prize for the winner. Not saying I’d win, but if you look at last year, the guy who won didn’t impress the hell out of me from a performance standpoint. Top 8 get $1k or something.

Basically, it is set up almost in a Multi-event format – 2-3 events per day over 2-3 days. You don’t find out the actual disciplines until the week of.

Last year, the world champion did something like this across the events (Points scored based on competitive position) – the results are not that well posted, so these are approximate.

7k XC run – 37:00
Dead Lift – Singles, increasing weight every 30 seconds – go till you’re done. 20th rep (heaviest bar – progressing from 315 up to 505): 505.
A couplet – For time – 30 wallballs (throwing Medball up to 13′ or something) with 20#, 30 Hang Snatch>Squat with 75#: 12:00 or so
Snatch – 1RM: 200 or so (no form requirements – press out allowed, etc)
Sandbag sprint up a 170m steep hill with 2x 35# bags – 1:08 or so
Triplet – Max rounds in 8 Minutes of: 4 Handstand Push-ups, 8 KB swings (35kg), 12 Sit-ups on GH machine – 7 rounds
Row 500/Hammer a 4′ stake into the ground/Row 500m: Couldn’t find time –
Finishing – “Chipper” (?) – 155# Clean>Squat x15; 30 hanging leg raises (toes to bar); 15 muscle-ups; Push Press/Jerk x30 (40# DBs); 30 double under jump ropes; 135# thruster (fs>push press) x15; 30 pull-ups; 30 burpees; 300′ of Lunges with 45# plate over head: 19:46

Not unimpressive, for sure – but the only one’s that I’m not 100% positive I would be as good or better than that would be muscle-ups, and HS push-ups (depending on the rules- I assume they have to be true handstands and push-ups). Those couple things are easily trainable, and I’d guess some track guys, especially some lighter/stronger guys could blow those #s away. (Josh, Evan, etc)

Thoughts anyone? Seems pretty interesting to me.

[Josh Hurlebaus]

Josh Hurlebaus on January 14, 2010 at 2:10 pm #93694

Haha I’m flattered but Evan would kick the crap out of me, I’d wager. The 100y of lunges sounds like absolute torture to me!

That being said, I can definitely see myself training for something like that after I’m through with track. It looks/sounds fun as hell.

[Matt Norquist]

Matt Norquist on January 15, 2010 at 1:45 pm #93724

Haha I’m flattered but Evan would kick the crap out of me, I’d wager. The 100y of lunges sounds like absolute torture to me!

That being said, I can definitely see myself training for something like that after I’m through with track. It looks/sounds fun as hell.

Bet Nick would do well too. Though most of you short distance guys would suck at the long runs/rows/etc. Kind of why I keep thinking of doing it. I can run near 40:00 in 10k and row well under 7:00 for 2k row. With half decent strength and explosiveness.

Today: Attempt at a high quality workout in short period of time backfired. I got out of the locker room at the gym at 5:25 and had to be out by 6;25. Workout as follows:

1. Quick warm-up – 2 laps with interspersed drills, jogs, and dynamic flex. Finish with 12+12 continuous take-offs
2. Plyos
a. 3x20m bounds
b. 2×4 broad
c. Stair Jumps – 2×4 (7 Stairs)
d. Jumps for Height – 2×5+5 on each leg
3. LJ Approach – 3xFull Approach
4. MaxV – Flying 10×2; 15×2

Straight to weight room:

1. Snatch – Hip Snatch – 115 – 2×4; Singles – 125, 135, 145, 155 – didn’t even try 165. Felt like garbage – like all my explosiveness was used up from above. I guess it probably was!
2. Step-ups (high box – 20″) – 3×4 – 165, 185, 205

Since I ran out of time, means I have 3 straight lifting days – tomorrow: OHP and BP, Saturday – Front Squat, Jerk Press.

I will be thrashed by end of Saturday.

[griff]

griff on January 16, 2010 at 8:00 am #93759

Hey Matt,
Have you done any competitions since your return to training after the 8 year lay off, I’d be interested to see any stats for FAT 100’s or 60s or Long jumps recently.
Looks like some training regime you have.

[Matt Norquist]

Matt Norquist on January 16, 2010 at 8:09 am #93760

Hey Matt,
Have you done any competitions since your return to training after the 8 year lay off, I’d be interested to see any stats for FAT 100’s or 60s or Long jumps recently.
Looks like some training regime you have.

If you look back through the journal you will find my meets, but here’s a quick summary (all times FAT):

1. First meet ever coming back: Did first 4 events of a Pentathlon (last Feb) – 55h – 9.05, LJ – 5.24 (OUCH), SP – 11.20, HJ (1.63) – Points – 2089
2. May – 7 of the 10 Decathlon events – 100 – 12.47; LJ – 5.87; SP – 11.x; HJ – 1.63; 110H – 17.3x; Discus – 35.x; Javelin – 49.x
3. Did 4-5 open meets during the summer. Bests of: 100m – 12.03; 100m HT – 10.9 🙂 – depsite being beaten by someone who was timed at 11.4! (Case in point why FAT is necessary); LJ – 5.95; SP – 12.5x; Discus – 40.x
4. Opener this year – December 18 – Same 4 events of the Pentathlon as above – Total score of 2400 or so – 8.73HH; 5.81 LJ; 1.72 HJ; 11.83 SP

Have made some nice progress, but a lot of it is about competition practice – just getting in the reps at meet pace.

I have a meet tomorrow – 55H, HJ, SP, 200. May run the 55, depending on how I’m feeling.

[griff]

griff on January 16, 2010 at 9:28 am #93768

Good luck in the meet, I have thought about trying some multi events myself this year, hurdles and throws would be a weakness though, I am monitoring your progress with interest. keep up the good solid work.

[Matt Norquist]

Matt Norquist on January 16, 2010 at 12:28 pm #93783

Good luck in the meet, I have thought about trying some multi events myself this year, hurdles and throws would be a weakness though, I am monitoring your progress with interest. keep up the good solid work.

Thanks…

Today – pre-meet workout –

Shake-out at track – jog a couple laps, dynamic flex, hip mobility, then 3 laps of 50m walk, 50m build-up.

Weight Room – Week 3 of 5/3/1

1. Over Head Press – Standing – Knees locked – 120×1; 135×1; 150×8
2. Bench Press – 175×1; 205×1; 225×5+
3. Gentle Foam roll on legs

[Matt Norquist]

Matt Norquist on January 17, 2010 at 9:46 am #93804

1/16 –

Gentle Weight Workout Pre-Meet:

1. Jerk Press Singles – 135, 155, 185, 205, 225
2. Front Squat – week 3 of 5/3/1 – 1×170, 190, then 215×5+

Meet:

1. HJ – NH – Opened at 1.77 – which was lowest bar. Had 2 very good attempts. One bad one. Second attempt I caught it with my heels. Considering only my 4th time jumping, including practices, in 10 years, I’m not too upset. This is making progress, I just need to get some practice sessions in.

2. 55H – 8.72 – Only .01 better than a month ago. BUT… Was a much worse race. I got out okay, and was leading for hurdles 2 and 3, then clobbered hurdle 4 and had an ugly hurdle 5. So – a slightly better time with a worse race. All in all, I count it a success.

3. SP – 11.57 – worse than last time, but all throws were fair. I just couldn’t get off my right leg. I chalk this up to lack of ring time. Am still extremely optimistic that this will get out over 13m this year. Honestly, as big as I am, I need to figure out how to get this to more like 13.50-14m.

4. 200m – I will never run an indoor 200m at University of Chicago again! Blew out my spike on the second corner. I don’t know my time. I presume in the 25″ range. The guy who won was not too far ahead of me at 100m – then I tried to pick up speed and blew my shoe out around the corner – and shifted down a notch for the rest of that curve. Oh well. Even with a shoe blow-out, that is an indicator that I need to keep upping the ante on my intensive tempo and speed endurance. Clearly I am lagging here.

All in all a success, given that I did not de-loading coming into the meet, and even lifted day of. I remain optimistic, but have to give a few things higher priority during rest of indoors. (I’m not trying to do any peaking indoors, rather using it to stretch my GPP – given my extended time off).

So next 8-10 weeks will include continued emphasis on accel, heavier emphasis on intensive tempo and Speed Endurance, and continued MaxS. Then beginning in March, weights will take a little more of a back-seat – in favor of more sprinting – and hopefully more technical work. Much of my event progress will be contingent on how many competitive repetitions I have.

[Eric Broadbent]

Eric Broadbent on January 17, 2010 at 11:48 am #93808

Nice job Matt…seems like a pretty full day. Have you been able to practice PV much?

[Matt Norquist]

Matt Norquist on January 17, 2010 at 11:55 am #93809

Nice job Matt…seems like a pretty full day. Have you been able to practice PV much?

Thanks. Not at all. I have jumped once (last spring) – over a 12′ bungee. That will be a real problem as I progress.

I’m not too concerned about the bar events until I have the other 8 up over 700 points. Once I get there, PV and HJ will be limiting factors, but until then – am not overly concerned. Am pretty sure I can sneak my way up near 4m and 1.75, which doesn’t hurt me at 6k level. So, will not overthink it until I significantly improve in general – then I’ll have to figure out how/where to practice these events.

[Matt Norquist]

Matt Norquist on January 19, 2010 at 11:52 am #93898

1/18 – Down day

General Endurance stuff – Circuits/Complexes – 2:00 on 1:00 off

1. Barbell complex (don’t set weight down) – 100# – Deadlift, Hang Clean, Front Squat, Hang Snatch, OH Press, Bent over row, RDL – x6 reps each
2. Run 600m – 2:00
3. Medball Series – Wall throws, twist throws, chest passesk,
4. Run 400m – 1:20
5. Mad Dogs – Clean, Front Squat, Push Press – x12
6. Run 300m – 59
7. Curls/Triceps
8. Run 200m – 38
9. Decline Sit-ups and GHR

[Matt Norquist]

Matt Norquist on January 20, 2010 at 12:53 pm #93926

Track:

1. Warm-up
2. Dynamic Flex
3. Sprint Drills – 8×25 with 25m run-off
4. Build-ups – 3×50
5. SFS – 75m
6. Accel – 1×15, 20, 25, 30, 35, 40
7. Plyos: Depth Jumps Up – 1×6 (2 legs); Out – 1×6 (2 legs); Up (1 leg) 1×3+3

So I was just feeling off on all my running and jumping today, about .10 off on times for all distances, and not as springy. Then it occurred to me: I had not eaten since a (small) breakfast. Had a 6AM start to my day, and just grabbed cereal on the way out the door and had only had coffee and coke between 6 am and 4 pm. No wonder!

Weights:

Did a “circuit”

21 reps each (in order – finish one exercise before the next) for time:

1. Power Clean – 205
2. Bench – 205
3. Dead Lift – 315
4. Pull-ups at BW+25#
5. Curls – EZ curl bar – 100#

Took me 23:53 total.

Pretty good little workout.

I’m mixing up the weights this week (just doing different lifts and/or different load/rep schemes) and then de-loading next week on all work (due to a crazy travel schedule – on the road 7 of 10 days from 1/22-1/31).

[Matt Norquist]

Matt Norquist on January 22, 2010 at 1:27 pm #93989

1/20 –

Long Warm-up
Tempo – 3x200m – 4′ rest – pretty quick. 26.6-27.low – with rolling start.

Was supposed to do 5×200, but in the end of the 3rd one, I did something weird – was trying to shift gears to a higher speed, and got a real sharp twinge in my left glute, sort of limped on it, and then my left calf seized up. Dang!

Not sure the cause or anything. I took today off, and will be back at it tomorrow and Saturday. So only 4 workouts in a week that was supposed to be a hard week. Kind of sucks. Next week is necessarily light, because I’m traveling Tuesday-Friday. Hoping to get good sessions on Monday and Friday, tempo on Tuesday and Thursday, and an easy run or row on Wednesday.

I guess the muscle tweak was probably a sign that I should have de-loaded this week. I was just trying to press this week because next week is a crazy work schedule (Company conference) that will force a low intensity training week.

Oh well, off days are nice now and then. I just wish it was my choice vs. forced upon me.

[Matt Norquist]

Matt Norquist on January 23, 2010 at 1:26 pm #94002

1/22 –

Up at 5, airport by 6, meetings all day, workout on the way home.

Did a medium intensity workout:

1. Long Continuous warm-up
2. Extended dynamic flex
3. Plyos – Single leg take-offs, bounding,
4. LJ approach – 4xfull approach
5. MaxV – 2×10, 2×15, 1×20
6. Slow cooldown

Weights

1. Snatch – 10 singles at 135
2. Started doing lunges, but my glute couldn’t handle it.
3. Single Arm DB military – 5x 60, 65, 70
4. Complex
a. Dips – 2×6 – +45#
b. Pull-ups – 2×6 – +45#

Will do some gentle tempo tomorrow.

[Matt Norquist]

Matt Norquist on January 24, 2010 at 7:03 am #94015

1/23

Long slow warm-up
Static Flex
Dynamic Flex
Extensive Tempo – 8x400m with 2:10-2:30 recovery. First 7 were 70-73 seconds, final one was 67.
Then some foam rolling.

Hoping that my glute and calf release by Monday so that I can get a decent workout in on Monday before having a garbage workout week next week.

[Matt Norquist]

Matt Norquist on January 26, 2010 at 10:44 am #94072

Good little session today:

1. Long Continuous Warm-up
2. Sprint Drills with 25m build-up after – 7 drills
3. Accel – 20, 25, 30, 35, 40, 45
4. SFS – 3×75 (25/25/25)
5. Started doing plyos and skipped it, as the depth jumps seem to be part of what is aggravating my calf.

Weights: Deload week

1. Power Clean – 7×3 – working up to last 4 sets at 80-90%
2. Dead-Lift – 3×2 – Light – A little more like clean pulls – 240, 280, 320
3. RDL – 3×2 – Same as above
4. Bench – 3×2 – 175, 195, 215
5. Pull-ups

May be radio silent the next few days.

Plan is some tempo tomorrow – either “hotel tempo” or a track if I can find one.

DB circuits and slower run on Wednesday

Tempo on Thursday

Fairly hard session Friday

Tech (maybe) on Saturday – HH, Shot, HJ in particular

[Matt Norquist]

Matt Norquist on January 27, 2010 at 7:42 am #94087

In DC today. Went on a long varied pace run through the streets.

1/2 mile jog warm-up

8x the following:
1. Walk 1 min
2. Jog 1 min
3. Run (hard) 30s

1/2 mile+ jog cool down.

[Matt Norquist]

Matt Norquist on January 30, 2010 at 1:34 pm #94201

Off January 27-28

Had literally 7AM-10 PM or later both days booked. I did some push-ups and burpees, etc in the morning of the 27th.

Today – GE Circuits

5x
1. Barbell and BW circuits – 3-5 exercises with no rest – 7-12 repetitions. Things like: Pull-ups, Dips, GHR, GHR sit-ups, Hang Clean, OH Squat, Hang Snatch, Good Mornings, Front Squat, Thrusters – Used 115 on barbell.
2. Jog 50/Run 150
3. Walk 50

Nice little workout.

Tomorrow will do some Intensive Tempo/Speed Endurance and some lighter weight core lifts – then back at it Monday. Pentathlon on Friday.

[Matt Norquist]

Matt Norquist on January 31, 2010 at 8:59 am #94212

1. Long Warm-up
2. Dynamic Flex
3. Sprint Drills x8 with 25m run-off
4. Plyos – Box Jumps, 4Broadx2; 20m Bounds x2; 20m Hops x2
5. Speed Endurance
a. 2×75
b. 2×100
3. 2×125

Some Really quick weights – just to get back in rhythm.

Overhead Press – 3×2 at 80, 90, 92%
3 Step Squats – 3×2 – at around 75%
2×12 Pull-ups
2×15 Weighted Decline Sit-ups

Was my fastest Speed Endurance workout of the year. Still struggling a little bit with stride length, but it was the fastest I’ve run so far this year – probably due to unloading this week. Though I also did some good plyos in advance and that may have helped.

[Eric Broadbent]

Eric Broadbent on January 31, 2010 at 9:03 am #94214

good to hear, and goodluck in that Pentathlon next weekend. What are you aiming for in the 1000? And also how do you usually run yours as far as whether you do even splits or go out a little bit harder or what?

[Matt Norquist]

Matt Norquist on January 31, 2010 at 9:32 am #94215

good to hear, and goodluck in that Pentathlon next weekend. What are you aiming for in the 1000? And also how do you usually run yours as far as whether you do even splits or go out a little bit harder or what?

I’ve run under 2:40 in the past (PB – I think – was 2:37 or 2:38). When I ran fast, I went out hard – Something like: 30, 30, 31, 32, 34

However, I’m not in that kind of shape. Due to that, I will probably actually attempt negative splits – and just try to pick it up every lap based on how I feel.. Ideally, I’d like to run a 2:48-2:50 – something like 35, 35, 34, 34, 33. However a lot will depend on the guys in the meet. I know there is at least 1 guy (he’s scored 39xx in the pent) who’s a 48.x 400 guy and can crank out a 2:45 or so. I may just run on his shoulder and see how it goes.

[Eric Broadbent]

Eric Broadbent on January 31, 2010 at 11:08 am #94219

Ok I was just wondering because I find it hard to go out and run even splits although I haven’t run many thousands and the thought of negative splitting seems out of the questions so I was just wondering what you prefer…gracias

[Matt Norquist]

Matt Norquist on January 31, 2010 at 2:14 pm #94221

Ok I was just wondering because I find it hard to go out and run even splits although I haven’t run many thousands and the thought of negative splitting seems out of the questions so I was just wondering what you prefer…gracias

You look at any solid Middle Distance Race and nobody runs even splits. Negative splitting only works if you are in bad shape and just trying to make sure you don’t die (that is why I’m thinking of that for this Friday). Once I’m in shape, I would not do that.

What I like about the 1k – is that it is maybe the easiest event in Multis in which to pick up points based on guts vs. based on talent. IE – If you are a 50.x 400 guy, you can’t just make up your mind and go run a 48.x to pick up 100 points. But if you have a 2:53 1k pr, you can just decide to go run a 2:45 and it picks up over 100 points.

If you want to run quickly just make sure you hit under 62 for the first 400m and under 1:35 for 600. Then you can crack out a good time.

[Matt Norquist]

Matt Norquist on February 2, 2010 at 4:51 pm #94270

2/1

Track session

1. Warm-up
2. Dynamic Flex
3. Sprint Drills
4. Plyos – Depth Jumps (1 and 2 legs)
5. SFS – 2x 25/25/25
6. Accel
– 2×20
– 2×30
– 35
– 40
– 45
– 50

Accel felt very solid – fastest I’ve run so far this year – though I feel like I continue to struggle in my transition phase (call it 25-35m) but doing well on 0-25 and 35-50…

Weights

1. Cleans – 3×75, 80, 85, 90, 95%
2. Dead-lifts – 5/3/1 – phase 2 – upping max reference by 40 lbs – 3×5 at 260, 300, 340 (9 reps at 340)

Nice progress on my lifts right now.

[Matt Norquist]

Matt Norquist on February 3, 2010 at 1:37 pm #94287

2/2

1. Warm-up -1k row
2. Some light Kettlebell Work
3. Bench Press – Cycle 2 of 5/3/1 – 3×5 – 160, 190, 215 (x7+)
4. Pull-ups: +70# – 8, 7
5. Bar Complex – 115: Deads, Hang Clean, Front Squat, Hang Snatch, Push Press

I’m a fan of the Wendler 5/3/1 – Really simple. Relatively low volume, but you push the limit once per week with each of the power lifts. I’d guess once I get through this cycle plus one more – I will have my Dead Lift near 500, my Squat near 400, and my bench near 300. I suspect I will just below those on all 3 lifts, but quite close.

1. Continuous Warm-up – 800m of mix of jog, drills, dynamic flex
2. 3×200 with 2′ rest – slower – 31, 30, 30
3. Cool-down
4. Foam Roller

[Matt Norquist]

Matt Norquist on February 4, 2010 at 11:12 am #94319

2/3

1. Warm-up
2. Drills
3. Continuous take-offs x6 each leg
4. LJ approach – 3x Full Approach Runs
5. Flying 20s x 3

Weights

1. Split Snatch – 2×2 – 135 (Fast)
2. Front Squat – 3×5 (didn’t go till failure as planned in program because I didn’t want to overload myself before Friday).

Tomorrow will be a warm-up/shake-out and then will do same Friday morning – meet is Friday 4 PM>

[Eric Broadbent]

Eric Broadbent on February 4, 2010 at 12:11 pm #94320

Sounds good…gluck holmes…oh and by the way, was thinking about you today when Marcel(not sure on spelling) was in training some girl and he was smack talking about how much he can power clean and how he could get the facility record which is 285….so he said throw on 285 so I did and he walked up without warming up or anything and cleaned it…he said he could do 320 easy so I bumped it up to 320 and he missed it twice and gave up…it was really funny but you can definitely see that the guy is still pretty powerful and he made look 285 look very easy. I am sure he could have done 320 if he was actually warmed up…but yeah that’s it.

[Matt Norquist]

Matt Norquist on February 6, 2010 at 3:50 pm #94405

Yeah – Marcell is amazing. I still think he could have been one of the all time great dec guys.

OK – So my first multi of the year. I count it a success, as long as I don’t “count” the scores.

2 “old man” PRs –

Hurdles – 8,65 (55s)
SP – 12.26

I got a micro-tear in my hamstring on my first LJ. Had my non take-off leg (Left) almost pull 3 steps out – let up to the board and did a pop up. 5.2x or something. Did not do either my 2nd or 3rd jumps. I didn’t pull it – but was close. Shot was great. I will throw 13.high by year end. Due to the hamstring, did not even try HJ or 1k. Frustrating because I am making good progress and would have loved to actually post a score.

2 of 3 events being a “pr” is a good start – and on those 2 events, is about a 200 point improvement over early last year. And the great thing is, I am gradually getting these events back to the place I was at age 20! Not there yet, but on the way.

[Pete Diamond]

Pete Diamond on February 6, 2010 at 4:01 pm #94407

Huzzah to old guy improvement!

Give’em hell Matt.

[Matt Norquist]

Matt Norquist on February 6, 2010 at 4:26 pm #94409

Huzzah to old guy improvement!

Give’em hell Matt.

Thanks Pete. I just hope to start posting lifetime PRs before I run out of time 🙂

I think I can get there in shot and discus this year. LJ maybe. Hurdles maybe. 100/400/PV/HJ/Jav/1500 – No chance!

Have you run any meets this year? How’s it going for you?

[utfootball4]

utfootball4 on February 6, 2010 at 4:28 pm #94410

Take a note from the other coaches who use the 5-3-1 program with there athletes, go to failure in gpp but during spp don’t go to failure on the squat and don’t go over 85%. Also use 90% of your 1rm..

[Matt Norquist]

Matt Norquist on February 6, 2010 at 4:36 pm #94412

Take a note from the other coaches who use the 5-3-1 program with there athletes, go to failure in gpp but during spp don’t go to failure on the squat and don’t go over 85%. Also use 90% of your 1rm..

You think that was cause of Hamstring tweak?

I’m treating my whole year (last year and this) as a great big GPP that I train through with mini-tapers – due to the lost 6-8 years I have!

What I didn’t say at the start is that I did all of 10 minutes warm-up (mid-west snowstorm held me up by 20-30 minutes) and I think that was my hs prob.

I am planning to keep pushing power lifts for next 6-8 weeks and then following your above input.

[utfootball4]

utfootball4 on February 6, 2010 at 4:48 pm #94413

[quote author="utfootball4" date="1265453918"]Take a note from the other coaches who use the 5-3-1 program with there athletes, go to failure in gpp but during spp don’t go to failure on the squat and don’t go over 85%. Also use 90% of your 1rm..

You think that was cause of Hamstring tweak?

I’m treating my whole year (last year and this) as a great big GPP that I train through with mini-tapers – due to the lost 6-8 years I have!

What I didn’t say at the start is that I did all of 10 minutes warm-up (mid-west snowstorm held me up by 20-30 minutes) and I think that was my hs prob.

I am planning to keep pushing power lifts for next 6-8 weeks and then following your above input.[/quote]

Maybe, but it’s always a risk competing when your body is loaded and you stated early that you doing “great big GPP.

[Matt Norquist]

Matt Norquist on February 7, 2010 at 8:09 am #94421

Good points UT. Probably the necessity of deloading and recovery becomes more critical as an athlete gets older…

BTW – nice job on your opener, Eric – 3820 opener pent is solid – Do you think you have 5700+ in you this year?

[Eric Broadbent]

Eric Broadbent on February 7, 2010 at 9:17 am #94425

Thanks Matt, yeah I was pretty happy with it. Was supposed to do a hep at UNC but they wouldnt let me in so it was the best I could do. I really dogged it in the 1000 so I might have been able to score a bit better but I definitely think I can go over 5700…if it’s a perfect meet(which it usually never is) I think I can go 58xx. Nice job on the Old Man PR’s! haha.

[Matt Norquist]

Matt Norquist on February 10, 2010 at 1:36 pm #94548

Track Session –

1. Continuous Warm-up
2. Dynamic Flex
3. Sprint Drills
4. Plan was SFS then accel. Hammy just wouldn’t loosen up – it wasn’t bothering me till I actually started running. So I shut it down.
5. Did a bunch of plyo contacts – Depth jumps (1 and 2 legs), repeat stiffness jumps. 3 step jumps for max height. About 35-40 total contacts.

Weights – for some reason Hammy didn’t bother me here – even on DL and Cleans.

1. Deadlits – 3×3 – 275, 315, 355×7
2. Power Clean – 9×2 – working up to 92%+
3. Bench Press – 3×3 – 175, 200, 225×5+
4. Pull-ups +70# x 6, 6
5. Hanging Abs

Any body have any good hamstring rehab suggestions? I’m trying to decide if I do total rest, or what? I obviously can’t run at full effort, but question is if I can do tempo, or if I should do biking, rowing, etc – instead. It is a very minor strain, but definitely will not allow full speed running for at least this week…

[Eric Broadbent]

Eric Broadbent on February 10, 2010 at 1:41 pm #94550

The one day my heel was bothering me so I couldn’t do top speed work which is what the rest of the team was doing so Mike had me do like 10 seconds on then 1:30 off on the row machine and it was just complete balls to wall for 10 seconds. You could do 10-15 of all out with full recovery to give you some “high intensity” work. Does hamstring bother you when you do B skips or anything like that?

[utfootball4]

utfootball4 on February 10, 2010 at 1:44 pm #94551

Days 1-3: Rest/Ice/Compression/Elevate/Advil/Stim above injury site

Days 4-5: Cont with the above, add some easy biking, jogging, body weight movements, and 1 leg mach drills. Day 5 or 6, I would start to get some type of therapy massage, ART etc.

Days 6-10: Cont with the above, add some easy tempo runs for example 10×50 with pushups etc, easy accel work 30×10’s etc. Ultra sound + heat before workouts and Stim + ice post workouts. Also start to sleep with heating cream with a plastic bag and sweats at night.

Day 11-14: Cont with the above, add some easy lower body weights clean, squats, rdl, iso lunges etc.

[utfootball4]

utfootball4 on February 10, 2010 at 1:56 pm #94552

If you to stimulate workouts on the bike, I would recommend Dan Pfaff bike workouts.

E.g., 4x5x10s with moderate-high resistance and good recovery for 0-20m work,
3x5x20-25s low-moderate resistance and good recovery for 40-60m work,
2x3x40s with low-moderate resistance and good recovery for lactate work.

[Matt Norquist]

Matt Norquist on February 10, 2010 at 1:59 pm #94553

The one day my heel was bothering me so I couldn’t do top speed work which is what the rest of the team was doing so Mike had me do like 10 seconds on then 1:30 off on the row machine and it was just complete balls to wall for 10 seconds. You could do 10-15 of all out with full recovery to give you some “high intensity” work. Does hamstring bother you when you do B skips or anything like that?

It’s really weird – it doesn’t bother on A or B skips, or even on SL bounds – but the second I shift into sprinting, it starts feeling wrong.

I’ve never had a hamstring pull or even a strain in my 10 years of age group/hs/college track – so I don’t know the first thing about it. I think I may do rowing for tempo tomorrow, that’s a good plan.

[utfootball4]

utfootball4 on February 10, 2010 at 2:02 pm #94554

[quote author="Eric Broadbent" date="1265789518"]The one day my heel was bothering me so I couldn’t do top speed work which is what the rest of the team was doing so Mike had me do like 10 seconds on then 1:30 off on the row machine and it was just complete balls to wall for 10 seconds. You could do 10-15 of all out with full recovery to give you some “high intensity” work. Does hamstring bother you when you do B skips or anything like that?

It’s really weird – it doesn’t bother on A or B skips, or even on SL bounds – but the second I shift into sprinting, it starts feeling wrong.

I’ve never had a hamstring pull or even a strain in my 10 years of age group/hs/college track – so I don’t know the first thing about it. I think I may do rowing for tempo tomorrow, that’s a good plan.[/quote]

In some ways I could see the rowing machine causing problems, because you are using your legs to push off. You may want to try one of Carl’s Mb wall circuits 900-1000 throws in a very short time period.

[Matt Norquist]

Matt Norquist on February 10, 2010 at 2:02 pm #94555

Days 1-3: Rest/Ice/Compression/Elevate/Advil/Stim above injury site

Days 4-5: Cont with the above, add some easy biking, jogging, body weight movements, and 1 leg mach drills. Day 5 or 6, I would start to get some type of therapy massage, ART etc.

Days 6-10: Cont with the above, add some easy tempo runs for example 10×50 with pushups etc, easy accel work 30×10’s etc. Ultra sound + heat before workouts and Stim + ice post workouts. Also start to sleep with heating cream with a plastic bag and sweats at night.

Day 11-14: Cont with the above, add some easy lower body weights clean, squats, rdl, iso lunges etc.

Wow – that’s some serious rest suggestions. You recommend that level of rest even for a very minor strain? It’s definitely not pulled, and only bothers me during full effort sprinting.

[Matt Norquist]

Matt Norquist on February 10, 2010 at 2:04 pm #94556

[quote author="Matt Norquist (WashedupDec)" date="1265790570"][quote author="Eric Broadbent" date="1265789518"]The one day my heel was bothering me so I couldn’t do top speed work which is what the rest of the team was doing so Mike had me do like 10 seconds on then 1:30 off on the row machine and it was just complete balls to wall for 10 seconds. You could do 10-15 of all out with full recovery to give you some “high intensity” work. Does hamstring bother you when you do B skips or anything like that?

It’s really weird – it doesn’t bother on A or B skips, or even on SL bounds – but the second I shift into sprinting, it starts feeling wrong.

I’ve never had a hamstring pull or even a strain in my 10 years of age group/hs/college track – so I don’t know the first thing about it. I think I may do rowing for tempo tomorrow, that’s a good plan.[/quote]

In some ways I could see the rowing machine causing problems, because you are using your legs to push off. You may want to try one of Carl’s Mb wall circuits 900-1000 throws in a very short time period.[/quote]

Sweet Lord – 1000 throws??!! Now you have my attention! I can’t quite figure this one out, given that it didn’t bother me in weights or warm-ups or plyos and only on max effort sprinting. Rowing could be challenging because of the eccentric portion of the row requiring active hamstring contraction.

[utfootball4]

utfootball4 on February 10, 2010 at 2:04 pm #94557

[quote author="utfootball4" date="1265789680"]Days 1-3: Rest/Ice/Compression/Elevate/Advil/Stim above injury site

Days 4-5: Cont with the above, add some easy biking, jogging, body weight movements, and 1 leg mach drills. Day 5 or 6, I would start to get some type of therapy massage, ART etc.

Days 6-10: Cont with the above, add some easy tempo runs for example 10×50 with pushups etc, easy accel work 30×10’s etc. Ultra sound + heat before workouts and Stim + ice post workouts. Also start to sleep with heating cream with a plastic bag and sweats at night.

Day 11-14: Cont with the above, add some easy lower body weights clean, squats, rdl, iso lunges etc.

Wow – that’s some serious rest suggestions. You recommend that level of rest even for a very minor strain? It’s definitely not pulled, and only bothers me during full effort sprinting.[/quote]

It’s all from the MAN my friend:

I cover some of this in the CF training manual. Start with 3 days total rest. (If you had just strained a few hours ago, I’d get you to run your hand over the area to see if there is/was a slight deficit- which would indicate a more serious 3rd degree strain. Such a deficit would rapidly fill with blood and wouldn’t be palpable within a few hours.) At this point, the main guideline is the severity of the pain at the time and whether bruising has appeared. Fortunately, you have two weeks to recover- the minimum time is 10days. On the fourth day (with the affected leg in a tensor), start one leg drills raising the healthy leg only. Depending on the level of recovery by day 5, you might be able to start with some easy 10 m accels. For these drills, always stand on the mark and accel only to the designated mark, to ensure that you don’t over-extend the affected muscle, with a walk back recovery. Start with 2 to 3 sets of 10 x 10 m accels, and advance the distance by 2m increments, as able. This is only a rough guideline and should be supervised by a qualified therapist. Where do you live? Maybe there’s a therapist we know near you.” (Francis, 2003)

[utfootball4]

utfootball4 on February 10, 2010 at 2:06 pm #94558

Recovery Protocols for Hamstring injuries.

Types:
Muscle Knot
Mild strain
Grade 2 Strain
Rupture

Muscle Knot
Usual causes: Overtraining, Minerial imbalalnce, dehydration,
Treatment: Massage, Stretching, Release of Muscular tension
Professional Treatment: Massage,
Self help: Heat? Pulsed EMS can be applied now ABOVE the injury site to promote blood flow/drainage.
Estimated Recovery Time: 2 Days?
NB: May lead to more serious injury if not corrected

Mild strain
Usual causes: Overtraining, maybe dehydration, overstretching, incorrect stride pattern
Immediate Treatment: Rice, 3 days total rest – no heat
Ice at 20 mins intervals
Treatment: Self Massage after 3 days, Stretching, Release of Muscular tension at insertions and other muscles e.g. Hip flexors etc.
Professional Treatment: Therapy
Self help: Hot and Cold treatment gentle self massage
Pulsed EMS can be applied now ABOVE the injury site to promote blood flow/drainage.
Estimated Recovery Time: min 10 Days more normal 14 days to 3 weeks?
Recovery begins with on fourth day (with the affected leg in a tensor), start one leg drills raising the healthy leg only.
Depending on the level of recovery by day 5, you might be able to start with some easy 10 m accels.
For these drills, always stand on the mark and accel only to the designated mark,
to ensure that you don’t over-extend the affected muscle, with a walk back recovery.
Start with 2 to 3 sets of 10 x 10 m accels,
and advance the distance by 2m increments, as able.

[Matt Norquist]

Matt Norquist on February 10, 2010 at 2:17 pm #94559

[quote author="Matt Norquist (WashedupDec)" date="1265790763"][quote author="utfootball4" date="1265789680"]Days 1-3: Rest/Ice/Compression/Elevate/Advil/Stim above injury site

Days 4-5: Cont with the above, add some easy biking, jogging, body weight movements, and 1 leg mach drills. Day 5 or 6, I would start to get some type of therapy massage, ART etc.

Days 6-10: Cont with the above, add some easy tempo runs for example 10×50 with pushups etc, easy accel work 30×10’s etc. Ultra sound + heat before workouts and Stim + ice post workouts. Also start to sleep with heating cream with a plastic bag and sweats at night.

Day 11-14: Cont with the above, add some easy lower body weights clean, squats, rdl, iso lunges etc.

Wow – that’s some serious rest suggestions. You recommend that level of rest even for a very minor strain? It’s definitely not pulled, and only bothers me during full effort sprinting.[/quote]

It’s all from the MAN my friend:

I cover some of this in the CF training manual. Start with 3 days total rest. (If you had just strained a few hours ago, I’d get you to run your hand over the area to see if there is/was a slight deficit- which would indicate a more serious 3rd degree strain. Such a deficit would rapidly fill with blood and wouldn’t be palpable within a few hours.) At this point, the main guideline is the severity of the pain at the time and whether bruising has appeared. Fortunately, you have two weeks to recover- the minimum time is 10days. On the fourth day (with the affected leg in a tensor), start one leg drills raising the healthy leg only. Depending on the level of recovery by day 5, you might be able to start with some easy 10 m accels. For these drills, always stand on the mark and accel only to the designated mark, to ensure that you don’t over-extend the affected muscle, with a walk back recovery. Start with 2 to 3 sets of 10 x 10 m accels, and advance the distance by 2m increments, as able. This is only a rough guideline and should be supervised by a qualified therapist. Where do you live? Maybe there’s a therapist we know near you.” (Francis, 2003)[/quote]

Thanks. I’m in Chicago. Mike gave me those suggestions immediately after strain. no deficit and no bruising. Pain is very insignificant – even when it happened, I caught it before it pulled. I took about 93 hours completely off – so thought I’d be ok. Probably just set myself back a bit. Therapist recommendations are very welcomed!

[utfootball4]

utfootball4 on February 10, 2010 at 2:35 pm #94561

One of the keys for me in the past has been to Stim ASAP to keep scar tissue away.

[Matt Norquist]

Matt Norquist on February 11, 2010 at 4:51 am #94572

One of the keys for me in the past has been to Stim ASAP to keep scar tissue away.

Thanks UT. I will modify this week’s plan to avoid getting back on it too soon.

[Matt Norquist]

Matt Norquist on February 11, 2010 at 1:25 pm #94595

Babying the hamstring.

1. Long jog warm-up – 1 mile (7:00 or so)
2. Static Flex – easy on the hamstring
3. Dynamic Flex

Replaced tempo with following
4. KB swings (2 arms) 3×12 – 70 lbs
5. KB Clean and Jerk – 1×6+6 – 52 lbs
6. Rowing Tempo – 5x300m with 2′ rest – all 300s between 50 and 55s
7. Jump Rope – 3×100 revolutions – 35-40s per set
8. Foam Roller and self massage

Never felt the hamstring today, so that’s a good sign – not sure what I will do tomorrow, but definitely will not do normal sprints again yet. Will probably do some vertical plyometrics, weights, and PT.

[Matt Norquist]

Matt Norquist on February 12, 2010 at 2:58 pm #94650

Treated today like a pre-meet session. Just paid really close attention to hamstring.

1. Long slow warm-up
2. Static Flex
3. Dynamic Flex
4. Sprint Drills
5. 3x100m super gradual build up.
6. 4x20m rolling accel – not focusing on speed, but rather on extension
7. Some plyos – Single leg hops up stairs (2 at a time) – 4×6 and 2×5 stiffness jumps

Weights

1. Snatch – 4×3 – super fast 115 and 135
2. Overhead Press – 3×3 – 120, 135, 155×6
3. Step-ups – 4x 165, 185, 205
4. Complex – 3×10 – +25#
a. Pull-ups
b. Dips
c. Incline Sit-ups

Hammy felt good. Didn’t push it though.

[Eric Broadbent]

Eric Broadbent on February 13, 2010 at 1:05 am #94654

Sounds like the hamstring isn’t bad at all…keep babying it though!

[Matt Norquist]

Matt Norquist on February 13, 2010 at 1:17 pm #94682

Rowing Tempo:

6x500m – start one every 3′. All between 1:25 and 1:33 – so 1:27-1:35 rest.
Some DB circuits – Upper body Stuff
Abs

[Matt Norquist]

Matt Norquist on February 14, 2010 at 8:16 am #94701

Easing back onto the hamstring.

1. Long Warm-up
2. Dynamic Flex
3. Static flex
4. Sprint Drills
5. Plyos – 5Broadx2; 5 Hops each leg; running 6 bounds x 6
6. SE/Intensive Tempo: 4×75; 4×100 – Did these at about 85% of a full-out effort. Just feeling the hamstring out very carefully. I think I will be back at it on Monday. We’ll see.

Weights:

1. Front Squat – 3×3 – 175, 200, 225
2. Jerk Press – 2x 155, 185, 205, 225
3. Incline DB – 3×6 – 70s, 80s, 90s

The rolling 75s were at 9.3-9.4 – which is about 0.5-0.7 off what I was doing them in all out 2 weeks ago. Hamstring didn’t hurt at all, but I could feeling it beginning to tighten up on me at the end.

[Matt Norquist]

Matt Norquist on February 16, 2010 at 1:40 pm #94795

2/15

Track

1. Continuous Warm-up
2. More dynamic Flex
3. Sprint Drills with easy build-up
4. Accel – 5×10; 2×20; 1×30
5. SFS – submaximal – 30/30/30 – more like a slightly more aggressive stride – was not really sprinting here.
6. Plyos – Depth Jumps from 18″ – 2×4 (2 leg) for height; 2×4 for distance; 2×2+2 (1 leg) for height.

Hamstring feeling good. My 20s and 30 were at/near where they were before hurting the hamstring. I wanted to press it – but decided to stay conservative. Feel it was the right choice. Is probably good for me to have a little forced de-loading for a couple weeks. My jumping continues to improve – has gone up about 3″ on the vertical depth jumps, 6-8″ on horizontal, and 4″ on the single leg vertical.

Weights:

1. Cleans – Doubles – 8×2 – worked up to 100% of current max. Wasn’t going to do this, but just felt really good. Last 3 sets were 3×2 at 90, 95, and 100% of current 1RM.
2. Dead Lifts – 1, 1, 5 – 300, 335, 375
3. Standing OverHead Press – 1, 1, 5 – 135, 150, 165
4. RDL – super light – just doing a pause at bottom of eccentric portion – 3×5 – 135
5. Pull-ups – +80# – 4×1; Kipping Pull-ups – 3×6
6. Hanging Abs

My DLs, Front Squat, OH Press, and Bench have dramatically improved with just 3 sets per lift per week over about 6 weeks – relatively low volume and pushing intensity only on one set per week – with the 5/3/1 program. I’d say my Dead Lift Has conservatively improved 10%, OH Press by 10%, BP and Front Squat by 5-7%. More than that, my body feels good from less volume – and I haven’t gained any weight with this progress.

Some idiot told me that I was “cheating” and not doing any good for myself with the Kipping pull-ups. I told him to go do curls in the squat rack.

[Matt Norquist]

Matt Norquist on February 17, 2010 at 1:02 pm #94834

2/16

1. Old Fashioned Warm-up – Jog a mile. Do some static and dynamic flex. Sprint drills
2. 3x(2×200) 1′ between reps, 5′ between sets. First set at 1,000m pace (34s), Second set at 800m pace (31-32s), 3rd set at 400m pace (26-27s)

Felt decent, but not great.

[Matt Norquist]

Matt Norquist on February 23, 2010 at 12:52 pm #95054

Had travel the last week (bachelor party in Vegas) and wedding.

Good times, but some late nights.

2/17 – Did some tempo – 4x800m at 1500m pace
2/18 – Hills – 10×150
2/19 – Plyos, Single Leg Squats, Clap Push-ups, etc.
2/20-2/21 – Off

2/22 –

Track

1. Warm-up
2. Dynamic Flex
3. Drills with 25m run-off
4. Accel – 2×20; 30, 40, 50, 55
5. SFS – 2×100 (30, 35, 35)
6. Plyos: Depth Jumps – 2×4 (up), 2×3 (out), 2×2+2 (Single leg)

— Felt Great — Ran best times of year on 20, 30, 40, 50, and 55;

Weights:

1. Cleans – 8×3 at 80%
2. Pause Squats – 4×4 – 55-65%
3. Bench Press – 3×3 – 200, 220, 240 (94%)
4. RDL – 5×200, 250, 300
5. Kipping Pull-ups – 3×8
6. Weighted Abs

[Nick Newman]

Nick Newman on February 23, 2010 at 12:57 pm #95055

what you hitting on the 30m now? get down to 3.6 yet?

[Matt Norquist]

Matt Norquist on February 23, 2010 at 1:15 pm #95057

what you hitting on the 30m now? get down to 3.6 yet?

Timing the same way you do (clock from first foot strike – with a 3 pt. stance) my times are as follows:

20 – 2.6 low
30 – 3.6 high
40 – 4.7 high
50 – 5.8 mid

Figure that puts me in 11.6-11.7 shape right now, which I’m pretty pleased with.

I’d like to see that 30 in the 3.4 range; and 50 in 5.6 or so by season end – which would put me in position to run 11.2-11.4.

[Nick Newman]

Nick Newman on February 23, 2010 at 2:03 pm #95060

You’ll get it. Seems you need to work on speed endurance a lot as well…

It took me 3 years to get my 30m hand time from 3.40 to 3.20 consistantly. Amazing considering it’s a hand time.

[Matt Norquist]

Matt Norquist on February 23, 2010 at 2:29 pm #95061

You’ll get it. Seems you need to work on speed endurance a lot as well…

It took me 3 years to get my 30m hand tIime from 3.40 to 3.20 consistantly. Amazing considering it’s a hand time.

Yes, I’d say my Speed Endurance is my biggest weakness. My Top end speed is relatively better (I have hit a 1.02 flying 10 with gates) but I’d guess my Flying 30 is at/around 3.30 or so. I’m really just starting to do Speed Endurance work, so should progress nicely through the year.

[Nick Newman]

Nick Newman on February 23, 2010 at 2:39 pm #95062

that’s impressive! I think with that fly 10m ability you should long jump much further…especially because your strong as well. what’s your weakness in the LJ ?

[Matt Norquist]

Matt Norquist on February 23, 2010 at 2:48 pm #95064

that’s impressive! I think with that fly 10m ability you should long jump much further…especially because your strong as well. what’s your weakness in the LJ ?

Carrying the speed into the board. I get tight, short steps, and spend a lot of time on the board. I really need to get video on sometime, and allow some of you guys to just blast the hell out of my technique. My jumping problems do not manifest themselves in static (or even low speed) jumps – IE – VJ, SLJ, 4BJ, short approach long jumps – but show up in high ground contact times at takeoff on both LJ and HJ.

Case in point – I can jump 5.3-5.4 with a 8 step LJ and then 5.8-6.0 with a full approach. It should be about a meter difference.

[Matt Norquist]

Matt Norquist on February 24, 2010 at 2:43 pm #95099

1. Warm-up – Jog, skips, etc
2. Sprint Drills
3. Static and Dynamic Flex
4. A couple EZ build-ups
5. Tempo
3x2x200 – 50″ between reps, 5′ between sets. First set were circa 34/35; second set – 30/30; third set 26.5/27.5

Felt decent. Picked up pace a little on the first 2 sets vs. last week, but third set was a bit slower – plus all were with less rest.

Question – for workouts like this – when people do these with 40-60s rest between reps – how close do the two reps typically come to a 400m race pace. Today, I was trying to do 1k+ pace, 800m + pace, and 400m pace.

Will progress this workout to same pace but 40s rest next week, then down to 30s rest – before beginning to increase the set rest and increase the pace.

Thoughts?

[Matt Norquist]

Matt Norquist on February 25, 2010 at 2:17 pm #95154

Track:

1. Warm-up – Including jogging, dynamic flex, static flex, etc
2. Sprint Drills
3. Continuous take-offs – 2×6+6 (5 steps then jump) – focusing on more open strides first set for height, second for speed/distance
4. LJ approach – 4xfull run (10 strides – which is about 138′ or 42+ meters)
5. MaxV – 1×10, 1×15, 2×20

MaxV was good – Hand timed – 10 at 1.06, 15 at 1.59, 20s at 2.13. With submax run-in (gradual 30m build-up).

Weights:

1. Snatch – 4×3 – 135, 135, 135, 145
2. Standing Military Press – 3×3 – 135, 155, 175
3. Dynamic Step-ups – High knee, drive into box – 3×5 – 135
4. Dips – 3×15
5. Weighted Abs

[Matt Norquist]

Matt Norquist on February 26, 2010 at 12:57 pm #95187

EZ day today:

1. Warm-up
2. Static Flex
3. 4x400m with 3′ recovery – ran these at 1k pace – 66-70s.

Didn’t feel very sharp today. Legs were just beat up. I was planning on pushing it a little (running down around 60, but just didn’t have the juice).

I have through next Tuesday to do some quality work, before a 10 day+ de-load – due to travel and being in locations and facilities that do not allow for real sprint or strength training.

[Matt Norquist]

Matt Norquist on February 27, 2010 at 1:08 am #95196

EARLY AM session:

1. Stairs – up and down 5 flights – x10
2. KB Swings – 2×10
3. Depth Jumps – off 18″ onto 24″ box – 2×6
4. Clean Pulls – 3×3 at 105, 115, 120% of 1 RM
5. Complex – 6 reps of each – don’t drop the bar (135# on the bar) – Did 2 sets
a. Power Clean
b. Thrusters – Full Front Squat to Push Press
c. RDL
d. Snatch
e. Lying Pull-ups – where you lay supine and pull your chest up to a bar
6. Some Weighted Decline Sit-ups – 3×10

Thrusters may be one of the most demanding exercises out there! That complex was rough.

[Matt Norquist]

Matt Norquist on February 28, 2010 at 12:01 pm #95247

Solid SE session today:

1. Long Warm-up
2. Dynamic Flex
3. Sprint Drills – Including some plyo-esque skipping for height and distance
4. 4x50m build-up
5. Speed Endurance
a. 3×75
b. 3×100

Took 6′ recovery on each. These were by far my fastest runs so far this year. These were all with a rolling (but not flying) start – a quick jog/run in and then go. My 75s were all under 9.0; 100s at around 11.8

Pretty pleased with these runs.

[Matt Norquist]

Matt Norquist on March 3, 2010 at 9:38 am #95410

3/1
Long Warm-up including Rowing, Dynamic Flex, Jogging, KB
1. Power Clean – 10×3 – 80%
2. Super-set
a. Single Arm DB bench – 8,6,4 – 80, 85, 90
b. Single Arm DB row – 8, 6, 4, – 80, 85, 90
3. Pause Squat – 155, 185, 205, 205 – x6

3.2

Warm-up
Sprint Drills
Intensive Tempo – 3x2x200 – 45′ between reps; 5′ between sets – 32/32; 29/30; 27/27

[davan]

davan on March 3, 2010 at 9:51 am #95413

Training is looking good, Matt. When do you plan on opening outdoors? How is the hamstring coming along?

[Matt Norquist]

Matt Norquist on March 3, 2010 at 10:25 am #95415

Training is looking good, Matt. When do you plan on opening outdoors? How is the hamstring coming along?

It’s feeling good. Hammy is about better. Still a couple hiccups, indicating that I may have a technical issue in my running but I’m getting faster.

Planning to open in April. Not sure where.

[davan]

davan on March 3, 2010 at 10:40 am #95418

I’ll PM you my new e-mail address, long story, but I had to change it.

There are a number of pretty good meets in the area around that time. I know Josh and I are trying to plan some things, so it’d be cool to get another ET member involved as well.

[Matt Norquist]

Matt Norquist on March 3, 2010 at 3:33 pm #95425

I’ll PM you my new e-mail address, long story, but I had to change it.

There are a number of pretty good meets in the area around that time. I know Josh and I are trying to plan some things, so it’d be cool to get another ET member involved as well.

For sure. Maybe I will get lucky and get in a heat with you guys and get dusted 🙂 Will make you guys look even faster than you are!

[Matt Norquist]

Matt Norquist on March 16, 2010 at 1:33 am #95985

Whew! Back from 12 days on the road (Columbus, Dubai, Jeddah, Dubai, London, and back to Chicago). In those 12 days, had literally 72 hours of travel/transit time. Good lord.

Workouts were not great, but I did get in a little work:

Mixing days in the hotel of:

1. Slow tempo equivalents (treadmill run, jump rope, etc)
2. Weights and plyos – 1-leg pistol squats, box jumps, split jumps, 1-arm push-ups, etc.

Didn’t keep track at all of what I did – but main thing was not to be totally sedentary and instead use this as a deloading period. Back is killing me from all the airplane time.

Will pick back up today and see how far a step back I took.

[Matt Norquist]

Matt Norquist on March 16, 2010 at 12:53 pm #96007

Well, I made it through the session:

Track:

1. Warm-up
2. Dynamic and static flex
3. Sprint Drills – 7x25m with 25m run-off
4. Accel – 20, 30, 40, 50, 60
5. SFS – 1×30/30/30
6. Plyos – 2 leg depth jumps up – 1×5; 2 leg depth jumps out – 1×5; 1 leg depth jumps up – 1×3+3

Got better with each rep – working the kinks out. Didn’t time today, but don’t feel I lost much at all

Weights

1. Clean Pulls – 2×3 at 110% of Clean (285)
2. Cleans – 5×3 at 80% – 205
3. DB Bench – 80×10; 90×7; 100×3
4. Super Set
a. RDL – 2×5 – 225, 275
b. Kipping Pull-ups – 8, 8

Finished moving into my place tonight – Furniture up and down stairs etc.

Resisted the urge to push too hard, but basically – was able to pick up where I left 2 weeks ago. Felt fresh, but didn’t go too hard. Lifts, plyos and runs felt stronger every repetition – which is abnormal for me. Am pleased though.

[Matt Norquist]

Matt Norquist on March 17, 2010 at 12:36 pm #96055

3/16

Kind of a junk work-out tonight. Was late leaving the office – so my warm-up was jogging to the gym – in full work clothes :)!

Then up to the track – and a little dynamic flex

Then 3x2x200 with 45s between reps and 5′ between sets – 34/34; 30/30; 27/28

Nice thing is I’m shortening the rest on these every session, but not losing pace.

Will keep doing this sort of workout until I’m down to 30s between reps, then start increasing speed on all 3 sets till all 3 are at/near 400 pace (which would be 26/26-27) and extending the rest between sets necessary to accomplish this. When I do tempo, it is always with a rolling (but not flying) start – which probably saves me 0.3-0.4s per run and is easier on me due to not having to to spend effort accelerating.

[Matt Norquist]

Matt Norquist on March 18, 2010 at 9:25 am #96090

Really nice session today:

1. Long EZ warm-up
2. Static Flex
3. Dynamic Flex
4. Hurdle Mobility
5. Sprint Drills 5x30m with 75m fast stride after drill (nice way to get a little more low intensity, but still fast running work in).
6. HJ – Full approaches with take off x5
7. LJ – 10 step run + pop up
8. Max V – 3×10; 3×20 with an aggressive 25-30m run in (not quite all out – but fairly quick).

Felt very fast today, the LJ pop ups were covering a lot of ground (at/near 5m for a pop up with a run out). Am working on some changes in my HJ approach – longer strides into and through the curve and focusing more on carrying speed than hitting a penultimate.

Will start specific work either Saturday or next Wednesday and will then begin having 2 days a week with actual jumping, throwing and hurdling (but still no PV or HJ practice unfortunately).

[Matt Norquist]

Matt Norquist on March 19, 2010 at 11:55 am #96137

Took today off. Fighting a little bit of a cold, have been traveling too much, and was just wiped out by the time work was done. Will resist the urge to make up for it tomorrow – and will just do some weights and some extensive tempo tomorrow.

OK – so I signed up for my first dec of the year. Will be April 23-24 in Hillsdale, Michigan at the GINA relays, which looks like it’s a pretty good event, and has a super mondo-x surface – so hopefully will be quick.

Next few weeks will be pretty aggressive training with a de-load on weights and low volume on running the week of the meet.

[Matt Norquist]

Matt Norquist on March 20, 2010 at 10:52 pm #96197

3/19

Weights
1. KB Swing Warm-ups – 2×10 – 70#
2. KB C&J – 2×4+4 – 70#
3. Snatch – 4, 3, 2 – 115, 135, 145
4. 1/4 Rhythm Squats – 3×5 – 365
5. Front Squats A2G – 205 – 10 reps broken into a few sets with short rest
6. Incline Bench – 185 – 3×5
7. Heavy Pull-Downs

Track: Extensive to almost intensive tempo
1. Quick warm-up
2. 2×400 – 65-66 – 3′ recovery
3. 1×300 – 43.x – 4′ recovery
4. 1×200 – 31
5. Slow jog cool down

This cold I’m fighting makes running over distance quite challenging.

[Matt Norquist]

Matt Norquist on March 21, 2010 at 7:02 am #96209

3/20

1. jog warm-up
2. HJ approach + take off x6
3. dynamic flex
4. Speed Endurance – with rolling start
a. 2×75 – 9.1/8.6
b. 2×100 – 12.6/11.6
5. 400m tempo
150 (45-50s rest) 150 (45-50s rest) 100 – total time: 53.5

Really good running today, Very pleased. Was first day outside all year, and due to the cold (35F) I took less than planned recovery but still ran quickly on all runs (season’s best on 75 and 100)

[Matt Norquist]

Matt Norquist on March 23, 2010 at 11:18 am #96307

3/22

Hotel Workout:

1. Jog on treadmill
2. 1 arm snatch – 3×6+6
3. A2G Pistol squats with DB held overhead: 4×4 with 15, 25, 35, 35
4. Plyometric Push-ups – 3×8 – Push-up till hands and feel leave the ground
5. DB bent-over rows – 3×8
6. Depth Jumps – 2×4
7. 3Broad x 5
8. Stair Intervals – 18 floors of all out for 1 flight, walk 1 flight.