Gonna start logging my workouts on here so I can tell how I’m doing. I run unattached and am my own coach (sucks but better than nothing). This is for competing in Outdoor meets in the 100/200 and possibly the 400 or long jump. Also I am preparing for a JUCO football tryout which will explain some of the lifting/conditioning. I also just came off a 5 week “tear-down phase” in which I trained at a high level 6 days a week; I have those logs and can post them but for now I will start with this week.
100m: 11.0 or better
BESTS from high school
Trained for 300 hurdles most of the season which was lame because I couldn’t ever get the form down.
Also I have problems with physcing myself out before races so any help on that will be greatly appreciated.
Start of DELOAD week after 5 week teardown
Body for life Upper body Lifting
Planned for 10×100 and 4×200 @70 effort, but ended up running 4×100 @100% and 3x30m@100%
The 100’s were really slow and I felt like I couldn’t move at all. The 30’s were in the 3.72 range (handtimed). So IDK what went on but maybe too much caffeine. Also did Body for life cardio that morning with my friend who is getting in shape for MMA in the summer, will post in detail if requested
Powerclean 2×3 @175, 190
ATG Squat 2×3@ 245/260 (suck at deep squats)
DB Split Squat 2×6 55/65
Single Leg Squat 2×4/leg bodyweight
-added in some plyo’s immediately after sets (Box Jumps, Depth Jumps, and Lateral Bench Hops)
-Acceleration Development (20meters, 2 minutes between reps)
Falling Start, Hop Back Start, Start from RB and WR stance
-SPARQ Hurdles to 10 M sprint
Double leg hopsx1, single leg hopsx1/leg, Lateral hops x2, Run thru each one x1, lateral run throughs x1/leg, Took out 2 hurdles (4 Left 2,3,4 feet apart) run throughs x2..felt pretty good
-20m Sprint: around 2.8, 30m Sprint around 3.9, 40 yd dash @4.35 (handtimed, got good out to 30 meters due to my winter training facility),
-FLYING 10’s x2 1.06, 1.12 4 minute recovery (Felt good, actually got to do a 30m build up only 5th time outside all year, inside I can only do about a 15-20m build up)
4×4 Hurdle hops (track hurdle, two footed, started on lowest notch and moved them up each set)
1×2 hurdle hops at highest height.
Body for Life Upper Body lifting
I was planning to do 4x4x25m jog back to the start at 90%, and 3x5x60m@85%, but skipped because my hamstrings were sore, played 2 hours of Men’s League basketball, which I got gassed earlier than usual, and my legs were dead after 4 games (pickup style full court, and no one really runs like I do even thou I don’t get close to to speed)
-PowerSnatch 2×3 110, 115(second set felt fast and powerful) box jumps
-Deadlift 2×3 335, 360 (did Depth drops after)
-Reverse BB Lunges 2×6 135, 155
I had a max V day planned but there is a meet saturday so I ran 2x100m at 100%, first on a terrible 114 meter oval track at rec center, second at outdoor track in the snow: 11.34 Handtimed..pr by alot so I’m happy
The meet saturday is at Weber State, I am signed up only for the 100, and am just gonna run hard and see where I’m at. However, my legs have been killing me all week and I’m pretty beat up physically so it will be a game day decision..