[Welshman]

Welshman on March 12, 2013 at 7:32 am #18749

Hey guys, just recently joined Elitetrack after looking about a few times. I then decided to log my workouts.

Bakground:
I’m from Wales, a country within the UK. I’ve always been actively involved in sports from a young age. Played football (soccer) and rugby for a few years before commiting myself to Athletics. I’ve been sprinting for a around 6 years with a club, however did take an early interest before joining the club. I’m also a qualified UKA assistant coach.

So why have I decided to keep a log? I feel that keeping a log will help me keep track of what I’m doing and where I’m at. I can also reflect on anything that went well or not so, and then adapt it for next time. Furthermore, being a coach is very useful, as it allows me to gain some knowlegde for myself and others. After a poor indoor season, I’ve narrowed down my weaknesses, and I am now working to develop my speed. I have done quite a bit of tempo work before christmas, so now I’m just concentrating on going fast. Also, after having a poor outdoor season in 2012, an a poor indoor season in 2013, I’m determined to make the 2013 outdoor season a good one.

Some PB’s:

30m: 3.85 (In training, just thought of adding it in).
60m: 7.55 (2013)
100m: 11.6 (2012)
200m: 23.2 (2012, apparently wind assisted, however I do not recall any wind)
400m: 52.08

Weight room numbers (Ranging from around early November to early December, have’nt tested since):

Bench press: 80kg x 1
Deadlift: 140kg x 1
Squat: 125kg x 1
Power cleans: 3 x 3 x 70kg (have’nt tried to go heavier)

Targets for 2013:

100m: 11.4
200m: 22.9
400m: 51.6ish

So, here’s what I’ve done so far in the indoor season:

60m: 7.60/7.55
200m: 24.05/24.64

I usually underperform indoors, so I’m not concerned about the times. As far as is indoors goes, I’m done for this season, and am nw starting on my programme. Also for strength training I’m following Wendler 5/3/1. I’ve gained a lot of strength from it, and have found that it does benefit my sprinting. Its also just a bit of fun as well by doing something different. However, I’ll be doing more Oly.Lifts after 2 months of Wendler 5/3/1. I dont go to failure on weights neither, since I dont find it beneficial to grind with bad form.

Last week I did 20m x 10 r=2′, and 150m x 4 r=6-8′ and some weights.

Mon/Mar 11th:Acceleration/Lifts/Plyos

20m x 5/20m x 5 from various positions (Push up ‘down’ position,Lying on back, Push up ‘up’ position, sit facing forwards, sit facing backwards).

Lifting:
A.OHP:
40kg x 3
45kg x 3
47.5kg x 6

B1. DB bench press 4 x 6 x 30kg
B2. One arm row 4 x 10 each arm x 30kg

Plyos:
Pogo 3 x 10
Squat Jumps 2 x 6
Rocket and star jump 2 x 6
Tuck Jumps 2 x 10

Also for what its worth here are two videos from my 20m sprints today:

https://www.youtube.com/watch?v=wmtw56BVEjg
https://www.youtube.com/watch?v=ji5Ldgu4uAI

^Any advice or critiscms welcomed on the videos^

Thanks,
Al.

[Welshman]

Welshman on March 14, 2013 at 7:49 am #119560

Tueday/March 12th:

Recovery:
8 x 30 seconds Jump rope, recovery was when my mate was doing his set

Core stability:
1. Bridge (feet elevated) x 30 sec
2. Bridge (feet close) x 30 sec
3. Bridge + Leg extension (L+R side) x 30 sec
4. Hips up x 30 sec
5. Plank x 60 sec
6. Plank + leg lift (L+R side) x 30 sec
7. Side plank (L+R side) x 30 sec
8. Side plank + Hip flexion (Bring knee to chest) (L+R side) x 15 sec
9. Side plank + Leg abduction (straighten top leg) (L+R side) x 15 sec

And some strethcing. Realised how tight my hips are from the the 9th core exercise, so I’m emphasising a lot on core when on recovery days. Tuesday is quite a difficult day to do extensive tempo’s at the track so I just did some on the rope at the gym.

Wednesday/March 13th:

Lifting:
Squats:
90kg x 3
102.5kg x 3
112.5kg x 11

Dumbbell snatch:
32.5kg x 3 each arm
35kg x 3 each arm
35kg x 3 each arm

BSS:
Holding onto 10kg each hand 3 x 5 each leg
15kg plate each hand 4 x 5 each leg

Seated calf raise:
50kg x 5
60kg x 3 x 5
65kg x 5

Track:
150m x 4 @ 90% of top speed, R=8′

^Felt really strong and relaxed on the 150m’s. No apparent sign of the ‘slowing affect’.

[Welshman]

Welshman on March 16, 2013 at 8:19 am #119582

Thursday/March 14:

Recovery:

Jump rope:
30 seconds x 8, R=30sec

Core:
1. Up and back/Up downs x 15 each side
2. Fire hydrant x 15 each side
3. Trail leg (Fire hydrant with circular movement) x 10 each side
4. Lying opposites x 20
5. Cobras (hyperextensions) x 20
6. Russian twist x 30
7. Bicycle x 20
8. Heel raise (plank and raise heel above head) x 15
9. Band leg drives x 20 each side

Static stretching

Friday/March 15th:

Lifting:

Bench press:
57.5kg x 3
65kg x 3
72.5kg x 10

Weighted dips:
20kg x 5
25kg x 5
35kg x 5
40kg x 3
50kg x 3
60kg x fail

Weighted pull ups:
25kg x 5
25kg x 5
30kg x 3 – all were reasonably easy

Plyos:
Pogo 3 x 10
Squat Jumps 2 x 6
Rocket and star jump 2 x 6
Tuck Jumps 2 x 10

Im going to implement some hill sprints every Friday from next week onwards.

[Welshman]

Welshman on March 19, 2013 at 9:13 am #119610

Saturday/Mar 16:

Deadlift
102.5kg x 3
117.5kg x 3
130kg x 9

Pull ups
BW x 6
25kg x 5
30kg x 3
35kg x 2
40kg x 1

Sunday/Mar 17:
200m x 5 @ 80% (took it lighter since I was doing high intensity stuff the next day)

Monday/Mar 18:

Lifting:
OHP
42.5kg x 3
52.5kg x 1
55kg x 1
60kg x 1

DB bench press:
30kg x 8

One arm row + Bodyweight tricep extension (superset)
3 x 5 ea 45kg + 3 x 10 10kg vest

Accel work:
20m x 5, 25m x 3 r=2’/2.30′ mins

Long story short, I could’nt do my accels before lifting today annoyingly. So I had to do them a few hours after. However mechanics felt good. 5 reps was originally planned for the 25m’s but my muscles got cold, so I thought I should leave it.

[COV-GOD]

COV-GOD on March 19, 2013 at 10:02 am #119611

Appears your following a sort if concurrent programme for short sprints.

Though your not doing that much running?! Not necessarily a bad thing but I presume your focus is clearly on the 100 and possibly a few 2s in the mix.

You seem to also be doing some bb lifts upper body, any reason? I mention as your doing weighted dips and pull ups and plenty of ohp

[Welshman]

Welshman on March 20, 2013 at 5:43 am #119617

Appears your following a sort if concurrent programme for short sprints.

Though your not doing that much running?! Not necessarily a bad thing but I presume your focus is clearly on the 100 and possibly a few 2s in the mix.

You seem to also be doing some bb lifts upper body, any reason? I mention as your doing weighted dips and pull ups and plenty of ohp

Thanks for droping by!

It’s quite concurrent at the moment, and I would agree with you to say the least. I’ll be taking a reasonably easy week after this one. Then, I will be doing a few more 30m accelerations, and gradually build up etc, same with specific endurance.

I was going to to focus on the 200m/400m. I will be competing in an international meet this year, however the 200m/400m are ran on the same day. So I’ve switched to doing the 100’s and the 200’s, with possibly a few 400m/4×4’s. Speed is by far my weakest aspect, so that’s why I do less, but getting them done fast. If you look at my first post, for lifting I follow Jim Wendler’s 5/3/1 programme as my strength was quite weak a few months ago, so that’s why there’s a lot of OHP (from 5/3/1). I’m much stronger now, and it seems to have transferred well so far, but obviously I’ll be doing some Oly.Lifts for power by the time I need to peak. My upper body in comparison to lower body is weak, so I just feel like balancing it out. And dips, pull up etc are my favourite strength building exercises for the upper body, but I’m just having a bit of enjoyment with it really as well.

Sorry for the long post!!!

[Welshman]

Welshman on March 22, 2013 at 6:53 am #119637

Last couple of days have been quite busy and I’ve been under some stress, Tuesday was just the same as usual, recovery (tempo’s, core, flexibility etc).

I managed to hit a PB in Bench press and Squat. Got 90kg on the bench, got 95kg about halfway up but could’nt budge it any further. Managed 130kg on the squat, I think I’ve got more in me, so I’ll try that in the next few days.

Missed my Wednesday track session, cause I was extremely busy. Everything will be back on track after next week.

[Welshman]

Welshman on April 1, 2013 at 6:39 am #119685

I wont bother posting all the information from the last few days as there is’nt much to post, I’ll jump straight to the highlights.

Managed to deadlift 170kg, a PB. Did a sand dune session, at the top of my mind did 8 dunes with 2-3 reps on each one, and some sprints later on the beach. Other than that just took a recovery week. Today did 30m x 8, r=3mins and did some lifting. Next week will be busy for me so training will be unorganised and unstructured. However I should manage to get everything done, but after the easter holidays I’ll be back on track.

[Welshman]

Welshman on April 10, 2013 at 7:33 am #119764

Mon/Apr 8:

Back on track this week, 30m x 4 in trainers, 30m x 4 in spikes r=3′

Did some lifting as well

Tue/Apr 9:

Some recovery stuff, jump rope, mob/flex, core and so on.

My spikes for the new season arrived today as well. So will be looking forward to using them at the end of this month for the first outdoor competition of the season for me.

[Welshman]

Welshman on April 14, 2013 at 5:24 am #119799

Quick update, Wednesday did 200m, 180m and was supposed to do 160m, but couldnt quite find the time to fit it in.

Thursday, did some recovery stuff, core etc

Friday, did some early morning lifting, and did a grass session in the afternoon.

Today, some relay exchanges and a flat out 400m, and some lifting again.

The new spikes feel great, look forward in getting my first outdoor competition done in them next weekend.

[Welshman]

Welshman on April 16, 2013 at 8:09 am #119810

Mon/Apr 15:

Some early lifting. Just an alternative to sprinting first and then lifting. Just changing things up a bit.

50m x 10 @ 90% walk back
————————
200m x 2 times were:
1. 24.0
2. 24.5

The first 200m felt great at around 90%. That was with strong winds on the bend. That also being said we were not in the 200m staggers, but breaking in from the curve, and was on the outside and I was more or less left at the back until the end. So, things are looking up for the 200m’s this season. Hopefully a 22.9 seconds is in my reach. Only had a few minutes recovery before the second 200m, probably around 5 tops. So to run 24.5 after, I’m pleased with.

Also, as a side note. I am going to do find time for some tempo’s soon. I’ve found that my form and mechanics break down at the end of a long sprint session and from the 400m on saturday.

[Welshman]

Welshman on April 18, 2013 at 7:30 am #119817

Tue/Apr 16:

Recovery:

Core:
1. Bridge (feet elevated, far from body) x 30 sec
2. Bridge (feet close, near the body) x 30 sec
3. Bridge + Leg extension (L+R side) x 30 sec
4. Hips up x 30 sec
5. Plank x 60 sec
6. Plank + leg lift (L+R side) x 30 sec
7. Side plank (L+R side) x 30 sec
8. Side plank + Hip flexion (Bring knee to chest) (L+R side) x 15 sec
9. Side plank + Leg abduction (straighten top leg) (L+R side) x 15 sec

And did about 15mins continuously on the Jump rope with a few short intervals of rest.

Decided that I wont exlude the rope completely on recovery days, will just alternate with tempo’s. I find that they help my co-odination.

Wed/Apr 17:

Lifting:
Squat – 102.5kg x 5, 112.5kg x 3, 122.5kg x 1
Extras were, Single leg DL, BSS and seated calf raises.

Speed:

5 x 25m flys, full recovery.

Unfortunately, I’ve been hit by a cold, so that’s why the volume was low on the flys. Also, I’ve got my first outdoor competition on Sunday where I’m running the 100m, so I wanted quality flys with as much rest as possible. Felt really good on the flys, probably the best I’ve felt in months.

[Welshman]

Welshman on April 20, 2013 at 5:02 am #119820

18 Apr:

Did’nt manage to get any recovery work done, did’nt find the time to slot them unfortunately.

19 Apr:

Did some early morning lifting, bench, pull ups and dips.

Later in the day, managed to fit some quick blocks practice ahead of the competition on Sunday.

Did a few starts out the blocks, just to analyse more than anything.

Other than that I did: 20m, 30m, 40m, 50m x 1 from blocks, r=4′ did go over on the 40m and 50m though.

Felt quick and powerful again today, so a good follow up from Wednesday’s training session. Feeling very confident ahead of Sunday, and very much looking forward to it.

Anyway here are some videos I managed to record today, any critique welcolme:

https://www.youtube.com/watch?v=wc0rt8mYL3g
https://www.youtube.com/watch?v=iSjYh_NR0Ag
https://www.youtube.com/watch?v=Xr50L_3k93c
https://www.youtube.com/watch?v=cF3M-oAvwKc

[Matt Norquist]

Matt Norquist on April 20, 2013 at 11:49 am #119825

Video helpful… Smart to post. I’ve got a bunch of thoughts.

1. You should keep working strength. You look like you should lift a lot more than you do. You should be a lot stronger.
2. Body comp (believe me, I’m not one to talk, but you could lean down a bit judging on pics. What’s your height/weight/bodyfat? How many pull-ups can you do? (I think that’s a good judge of body comp – if you can’t do 25 strict pull-ups you need to be leaner).
3. Blocks – You look good setting up, but you drop your head a little too much rather than keeping aligned with spine.
4. Blocks – You need to flatten your spine. Your lower spine is rounded vs. flat. Makes a huge difference.
5. Running, you get into vertical movements too soon, looks like you’re chopping your stride, vs. continuing to progress with negative shin angles through your acceleration phase. Looks like that’s shortening stride and hurting transition into top speed running.

[Welshman]

Welshman on April 22, 2013 at 7:04 am #119837

First outdoor competition of week didnt go to well. Ran an 12.0 hand timed, which is 0.4 off my current PB. That being said, I dont think the timing was accurate (long story), and there were strong winds apparent. However we did win the 4x100m relay, I took a bit out of the guy that won me in 100m on the first leg, so pleased with that.

Despite this, I’m just going to keep my head held high for my opening 200m next Sunday.

[Matt Norquist]

Matt Norquist on April 25, 2013 at 1:47 am #119843

It’s early – don’t stress it.

[Welshman]

Welshman on April 25, 2013 at 8:10 am #119846

Did a light day on monday after the competition, Tuesday did nothing.

Today did some lifting, was going to do a track session, but I got some lower back pain (nothing serious), and what felt like an old calf injury coming back. So I’m going to take it relitavley easy and may do some accel/speed work on the grass for the next few days if it’s dry.

[Welshman]

Welshman on April 29, 2013 at 8:08 am #119857

So friday, did a GS circuit, rope climbs,decline push ups, hanging leg raises, front squat and press a bench some core and so on.

Sun/Apr 28:

Second competition of the season went ok. Strong winds throughout the day. Ran a 12.3 hand timed and won my heat. The wind was so strong a guy that ran 11.1 last week ran 11.9 today. So which means without the wind I personally think my time would have been quick.

Acceleration-wise I was doing well, I was leading for the first 20m-30m, but I’m still lacking in top end speed, my speed endurance managed to get me the win.

Next competition is in two weeks, so looking forward to racing in my preferred event – 200m.

[Welshman]

Welshman on May 2, 2013 at 8:01 am #119865

29 + 30 April:

Nothing, just took the time off.

1st May:

20m flys x 8 r=2, wanted to do 10 flys, ran out of time. Felt quite flat and sluggish today.

Lifting:
DB Snatch 4 x 3
DB Hang clean and front squat 4 x 3

Results from Sunday are out, and for the 1st 100m heat the wind was a -5.9, although I was in the second heat, there still wasnt a drastic change in the headwind. I also beat someone with a 11.4 seconds PB, with mine being 11.6 seconds, so far my 100m’s looks promising, just waiting for decent conditions to be able to take advantage of.

[Welshman]

Welshman on May 7, 2013 at 7:52 am #119881

Thur/May 2nd:

Barefoot tempo’s on the grass, running the length of a rugby field, probably around 100m’s.

10 x rugby field length + 5 x rugby field length, r=30 sec between reps, r=5 mins between sets

Fri/May 3rd:
Some early morning lifting

Sat/May 4th:
Relay training

Sun/May 5th:
Off

Mon/May 6:

Block analysis

50m x 4 r=5
150m x 2 r=10

Got a video of one of the blocks analysis, so will post that up next time I update this. Only managed one as my camera screwed up today.

[Welshman]

Welshman on May 24, 2013 at 5:01 am #119953

Right, let’s recap here. Have not competed that well as of yet. May 12: 100m in 11.9 with a decent headwind and 200m in 24.2. 19th May, 200m in 23.8 sec. Still someway off, but each competition I’m running faster times, so at least I’m moving forward. Will be doing some few 4’s soon, and if all goes well this season, I’ll step up to it competitively rather than the 100m/200m. Also hit a few PB’s in the weight room, 180kg deadlift and 92.5kg bench press, long way to go strength-wise, but it’s coming slowly.

[Welshman]

Welshman on May 30, 2013 at 1:48 am #119978

SO, this week, decided that I’m taking a recovery week as I feel quite drained. So that’s it for this week, no running, lifting, well maybe some low intensity stuff. But nothing strenuous.

On another note, while I’m taking this week off, I’ll be planning for the next 6 week-ish cycle. First off, I’m looking to improve general fitness as that’s quite poor at the moment so plenty of extensive/intensive tempo’s. But still doing max V, SE etc. Second off, will be changing my lifting for more power orientation as I have been doing purely strength work. So I’m following the strength and power workouts from a book called Infinite Intensity by Ross Enamait, you may have heard of him or may not have, but I definitely and highly recommend searching him up. These workouts for the book have transferred well before for me and more specific for my goals so that’s the reason why I’m changing things, especially in order to peak for the ‘Island Games’ I will be competing at mid-July. And last of all, as I have more time on my hands now during the day, I will be changing accels/max v etc to Tuesday’s as I cant do anything after competitions on a Sunday and much more convenient to get everything done in the week.

So looking to do something similar for the next cycle:

Saturday: Off/Relay practice
Sunday: Competition
Monday: Off
Tuesday: Max V/Accel + Lifting or competition
Wednesday: Tempo’s
Thursday: Specific endurance + Lifting
Friday: Tempo’s maybe?

Anything I’m missing out or any suggestion please don’t hesitate to post/reply. Thanks.

[Welshman]

Welshman on June 3, 2013 at 6:49 am #119987

Competition today, and was pleased with the results. Came 2nd in my heat in the 200m with 23.5 which is a season’s best by 0.3 seconds. Annoyingly the club track I was at today do have electronic timing but used stopwatches today and the timing was poor. However every 200m I’ve done thus far I have managed to improve on. And hopefully I’ll be near 22 seconds come ‘Island Games’ time. Oh and also got a Shot Putt PB as well.

[Welshman]

Welshman on June 8, 2013 at 2:15 am #119990

Just going to recap here:

Monday: 2 x 10 x 100m @70% max speed barefoot on rugby field

Tuesday: 20m x 3, 30m x 3, 40m x 3 from blocks r=2′,3′,4′ followed by lifting:

A.DB 1 arm clean and press 32.5kg x 3, 32.5kg x 3, 35kg x 3, 35kg x 3
B.DB snatch 32.5kg x 3, 32.5kg x 3, 35kg x 3, 35kg x 3

C1. One legged squat x 5 each leg
C2. Single leg RDL x 5 each leg
Repeat x 4 with 15kg DB’s

D1. Weighted pull ups x 5, 15kg
D2. Push ups x 20
Repeat x 4

Wednesday: Same as Monday above^

Thursday: 250m x 2 (meant to do 3, but felt as if I was about to throw up so called it a day. R=01′, times as follows:

1. 30.81
2. 30.71

Today, Friday: 150m’s x 9 @80% (meant to do 10, but called it a day after 9). R=walk back, times as follows:

1. 21.07
2. 19.88
3. 20.47
4. 19.78
5. 19.78
6. 19.28
7. 19.75
8. 19.91
9. 20.59

As for the weekend, tomorrow got relay training, Sunday and Monday will be recovery/off the competition on Tuesday where I’ll be doing the 100m + 400m.

[Welshman]

Welshman on June 13, 2013 at 5:25 am #120003

So yesterday, ran an the 400m in an open competition. Ran 52.56, PB is 52.08 from last year. And I’m pleased to say the least considering my training has been 100m based, with a bit of 200m training. Other than that, tactically it was a poor race as well. So plenty more to come. Will do the 400m aqain in three weeks in the samoe open, and hopefully with a bit of work I can manage to cut it down to 52.20-52.35 seconds.