[winnesota]

winnesota on December 12, 2007 at 11:27 am #13528

I figured I should start a journal…

stats:
Freshman in College
6'1 1/2"
173 lbs.  6.1% BF
squat max: 315 lbs.
clean max: 215 lbs.
snatch max: 175 lbs.
deadlift max: ~350+
LJ:  6.76m
TJ:  13.41m
flying 30m: 3.12s (laser timed)
crouch 30m: 4.15 (laser; crappy start; no blocks)
SLJ: 2.84m

I've been lifting and sprinting 3x week all summer until beginning of August when I pulled my hammy.  Took a month off until i got to school.  Then, lifted 4x week until beginning of Nov. when team practice started; still going 4x week. 

I'll start with this week so far:

12/10 Monday

Jump Trials
Didn't alter weights or workouts to have any sort of mini peak.
Made sure to tape a pad under my metatarsals and heel.
LJ:  6.40m thats where I was looking to be
TJ:  12.52m not to great.  I was coming to the board very very slow, did that last year preseason too, but now that I know that I can fix it so not too worries about that. 

decided to keep the weights light and fast today

Cleans: 
1X6, 1X5 @ 135lbs
1X5 @ 150lbs
1X4 @ 160lbs

Snatch:
2×6 @ 105lbs
2×6 @ 115lbs

Drop Snatch and OH Squat
1×5 @ 115lbs

notes:  I was surprised after my 7 jumps how explosive and powerful I felt in the weight room (esp. snatch).  Very happy with the weightlifting today.  Hammy felt a bit tender as expected.

12/11 Tuesday

slightly sore, feelin it in my joints a little

warm-up

light upper body weights

hammy was still a little sore so I decided to take the optional day off, which was a good choice. (woulda been sled pulls…) 

[winnesota]

winnesota on December 13, 2007 at 7:29 am #67878

12/12 Wednesday

6X200m @ 28-30s w/ 3:00 rec.

up to 10X50 abs, yikes

light upper body weights

Starting to feel the shins more and more everyday, time to start the daily ice baths, brrr!  Felt a little pain on the top, outer portion of my left quad (about quarter size) but didn't seem to affect me at all and went away during running. 

[hscoach]

hscoach on December 13, 2007 at 9:14 pm #67879

have you recovered from monday's workout yet?

[winnesota]

winnesota on December 13, 2007 at 11:01 pm #67880

haha finally today I think I have.

[winnesota]

winnesota on December 14, 2007 at 7:37 am #67881

12/13 Thursday

3XJump Circuit

more single leg jumps and a few cont. triple jumps after

snatch
2X140
FAIL(2)x150
FAIL(2)x150

squat
3×250
3×250
2×270
2×285

bench
6×135
5×145
5×155

lat pulls
6×110
4×130
5×130

I didnt think that the jump circuit would take that much out of my legs.  My legs felt actually pretty good after the circuit, but I could tell in the snatch that the explosiveness was gone.  Squat was pretty good however.  Right shin is hurtin.

[winnesota]

winnesota on January 8, 2008 at 9:13 am #67882

OK. Since the site went down I haven't really kept track of anything.  The things to remember that were notable that I didnt record:  before Christmas I tried to C&J near my max and got 195lbs, failed after that.  I was starting to get shin splints before break.  Over the 2 weeks of break I really only lifted very low volume moderate weight twice with one day of "true team spectacular".  Now I feel fresh and shin splints are gone.  Oh, and I got new shoes and SKINS, the spandex that I think someone posted about on this site. 

Monday 1/7

2 laps striders
Standing starts 2X55m, 2X45m @ ~85%
Light Upper Body Weights

[winnesota]

winnesota on January 9, 2008 at 8:53 am #67883

1/8 Tuesday

Short LJ approaches using many boxes
Various bounding on and off of 6" boxes.  It was weird bounding from a box to the floor back to the box.  I did kinda shitty at it. 

Clean
2X8 @ 135lbs

Squat
2X8 @ 185lbs

DB Bench
1X10 @ 50 lbs
1X10 @ 60 lbs

Seated Row
1X10 @ 100
1X10 @ 105

Felt pretty tired during lifting.  Cleans were not explosive.  Got tired in squats after first set.  Im guessing this is due to basically 2 weeks off where I did very little.  My knee was hurting a little today(mostly right), Ill take extra microlactin tonight.  Felt very beginnings of shin splints coming back in my right shin so I ice bathed. 

[winnesota]

winnesota on January 10, 2008 at 11:52 pm #68052

1/9 Wednesday

2X200 @ 27-28 with 200m walk in between
4X100 accels to 85-90%

light upper body weights

ice bath

[winnesota]

winnesota on January 11, 2008 at 9:37 am #68053

1/10 Thursday
[br]
3 full approaches(119ft LJ)
2 5-step short approach LJ
1 7-step short approach LJ
1 5-step short approach TJ
1 7-step short approach TJ
[br]
snatch
2X8 @ 105lbs
[br]
squat
2X8 @ 185lbs
[br]
barbell split snatch
1X2(each leg) @ 45lbs
[br]
bench
1X8 @ 145lbs
1X8 @ 155lbs
[br]
seated pulls
2X8 @ 120lbs
[br]
I’ve been waiting for my explosiveness to come back since break. I think today it finally came back, but intermittently. I only felt explosive during my last LJ and during the last phase of my last TJ. Hopefully I’ll have it for my meet on Saturday. I will. If I havent said already Im back to daily ice baths as of Tuesday.[code][/code]

[winnesota]

winnesota on January 12, 2008 at 7:59 am #68067

1/11 Friday

Pre-meet

Additional warm-up before normal warm-up.
block starts
2X15m
1X20m
1X30m

light abs

[winnesota]

winnesota on January 13, 2008 at 8:46 am #68079

Saturday 1/12
Meet day

Scheduled for Long Jump and Triple Jump.
I decided to get my foot taped for plantar fasciitis before long jumping. I tried to long jump with it and was not getting any pop off the board so I ripped it off and that seemed to do the trick, although, the legal jump I got was a poor distance. Thinking I didnt make finals I went for a stroll outside looking for food. On the way back I started eating my food and when I got back inside my teammate said, “Hey aren’t you in finals?” I quickly grabbed my spikes in time for one run through. I popped off 3 near legal scratches(one I guess could have gone either way) ~22′. The bad thing is I experienced bad heel pain. As a result I didn’t compete in triple jump. I believe I posted before about heel pain I had at the end of last season(same pain, on bottom of heel). I believe it to be a heel bruise.

[winnesota]

winnesota on January 15, 2008 at 6:28 am #68102

1/14 Monday
I was diagnosed with a heel bruise today.
Warmed up on the bike. Did not do the track workout today. Lifted various light upper body weights.
I’ve ordered 3 supplements that will hopefully help with my heel. I’m icing and NSAIDS for now and probably ultrasound in a few days. I’ve also bought gel cups.

[winnesota]

winnesota on January 16, 2008 at 7:44 am #68125

Tuesday 1/15

Bike Warm-up. Low impact jump circuit X 2.

hang clean & split jerk
3X8 @ 150lbs

squat
3X8 @ 205

bench
1X8 @ 155
1X7 @ 175
1X5 @ 185

lat pulls
1X8 @ 100
1X6 @ 110

Definitely got some good pumps going in the quads from the jump circuit so when I got to squat in the weightroom I was pretty tired. Left knee felt a little weird during 2nd set of squats. Heel feels better today, still icing, NSAIDS and gel cup. The jump circuit did not affect heel at all.

[winnesota]

winnesota on January 17, 2008 at 8:59 am #68130

Wednesday 1/16

2X200 @ 27 with 200 walk between
4X100 build ups to 90%
light upper body weights

Heel felt a lot better today.

[winnesota]

winnesota on January 18, 2008 at 6:06 am #68136

Thursday 1/17
Pre-Meet

Block Starts
2X15m
1X20m

Snatch
4X2 @ 140lbs

I had to keep insisting, but I finally got first ultrasound treatment today on heel. Feels pretty good, coach will decide if I jump tomorrow. I will keep icing tonight and tomorrow morning along with aleve.

[winnesota]

winnesota on January 19, 2008 at 9:31 pm #68149

Friday 1/18
Meet

I only did Long Jump with a heel cup. It actually didn’t hurt nearly as much as I thought it would. I got 6.44 legal jump for third with another 6.80 barely scratch like last week. I ice bathed after and ice cupped my heel. I received the first of 3 supplements that hopefully will help with my heel. It feels pretty good right now considering I took 5 jumps on it at the meet.

[winnesota]

winnesota on January 22, 2008 at 7:51 am #68173

Monday 1/21

Bike Warm up

3X200 @ 26/25.5/25 sec with 5 min rest

Didnt hit #2 or #3 I was off by a few seconds. It was pretty hard, felt like puking and had a headache. Heel feels pretty good, pain is relatively minimal. I can feel it when I walk, but not much. Still icing and still waiting for 2 supplements for it. The citrus bioflavonoids seem to help a little, I’m taking 4X the recommended daily dosage.

[winnesota]

winnesota on January 23, 2008 at 10:09 am #68187

Tuesday 1/22

Bike Warm up

Probably over 20 short approach 5 step long jumps off of the ground, box, and 2 boxes.

power clean
3X8 @ 150lbs

power jerk
1X7 @ 135 lbs
1X6 @ 135 lbs

3/4 squat
1X8 @ 205lbs
1X7 @ 225lbs (this set felt very explosive)
1X7 @ 245lbs (got tired here)

DB bench
1X8 @ 55lbs
1X8 @ 60lbs
1X8 @ 65lbs

bent over DB rows
3×8 @ 45lbs

DB curls
1X7 @ 35lbs
1X5 @ 40lbs

A big thrower came up to me today and told me I was going too low in my 3/4 squat. He said how I would blow out my knees, etc. I then asked for documentation about his theory, but before he could answer, our All-American thrower stated that there is scientific evidence to support 3/4 squatting. I thought this was funny, thanks elitetrack for the knowledge!

Felt pretty good, I was working on keeping my arm rotating when it sweeps over top on my long jump landing because my head is snapping down, which drops my feet, when my arm comes through. I just keep rotating my arm (which ends up at my side now) and keep my chest up. It seems to work now. Short approaches didnt hurt my heel. My final 2 supplements for my heel came today (including the most important: enzymes). Ill start taking these and see how it helps the heel. Heel pain is minimal. Started to feel shin splints today in right shin. Im still ice bathing.

[winnesota]

winnesota on January 28, 2008 at 10:50 am #68218

Wednesday 1/23

bike warm up
200 @ 26sec
4×100 buildups to 80%

light upper body weights

Late pool workout. Basically it was the jump circuit for thursday in the pool, took the pounding off, but was tougher than the track workout.

Thursday 1/24

bike warm up

(lighter today because of pool workout)practicing form doing step up with knee drives on 6″ box. Then, same thing, but more explosively so we left the box. Approaches(I was WAY off, I have been having a scratching problem which is new to me). A few 3 step LJ’s. Direct quote from coach, “How much do you like your approach?” “Alot.” “Seriously?” “Yeah.” “Well, if you scratch another big one you’re changing your approach.”

snatch
1×8 @ 120
1X7 @ 125
1×6 @ 130

1/2 squat
3×8 @ 205

decline
1×8 @ 55
1×8 @ 65
1×8 @ 75

lat pulls
3×8 @ 120

Friday 1/25
Pre Meet

bike warm up followed by normal warm up with a few build ups after. I refrained from my usual pre meet day because I was sore, particularly in my right calf, most likely as a result of planting too much when I walk because of my bruised heel. Plus, I still felt a bit fatigued from the increased workload Wednesday.

Saturday 1/26
Meet

wake up: 4:45 (o joy)

Scratched all 3 long jumps(nothing big, guess im changing my approach).
I felt my heel on all my long jumps, but it was manageable. I think the supplements are helping by the way. I then hit my heel hard in my first TJ. Very painful, coach said I was done. I actually thought the first 2 phases were pretty good, but my last phase sucked (which is my best) because of my heel. I am getting very frustrated and angry at the scratching and heel bruise. At this point I want to change my approach and glad I am. I previously used a walk in variation and it had worked in high school and has obviously stopped working for me. Im looking forward to next week for some redemption, I will probably do LJ and a running event, not triple.

[winnesota]

winnesota on January 29, 2008 at 10:05 am #68231

Monday 1/28

3×200 @ 25/24.5/24

Went 26/25/28 in 200’s. I got owned on the last one, just didnt have it.

Light upper body weights.

Heel actually felt pretty good today. The best it has felt the first practice after any meet.

[winnesota]

winnesota on January 30, 2008 at 8:29 am #68244

Tuesday 1/29

about 10 3-step LJ off 2 boxes into HJ mat. 5 3-step LJ. 3 5-step LJ. 4 continuous triples about 20m.

clean and power jerk
1×8 @ 150
1×7 @ 150
1×6 @ 155

3/4 squat
1×8 @ 205
1×7 @ 205
1×5 @ 205

DB bench
1×8 @ 60
1×8 @ 70
1×7 @ 75

seated pulls
1×8 @ 125
1×8 @ 130
1×8 @ 135

OH tricep ext.
3×8 @ 70

Heel hurt more than usual today during jumping. Felt pretty tired come squats (not very explosive), but finished off pretty well with seated pulls. My outside tendon on the back/side of my knee is hurting a bit. I dont seem to really feel it during workouts, but walking I can. Hopefully it goes away soon, its rather bothersome and sometimes can hurt quite a bit.

[winnesota]

winnesota on January 31, 2008 at 9:06 am #68260

Wednesday 1/30

200 @ 26
4×100 build ups to 90%

I switched my approach today. Im using a 20 step with a 3 step walk in using 2 marks. It feels really good. I want to work on keeping high knees throughout my approach all the way to the board.

light upper body weights

Pool Workout

Basically, in the pool, it ends up being metabolic conditioning. Heel didn’t hurt too much during the running (kinda hit it in the pool though).

[winnesota]

winnesota on February 1, 2008 at 10:44 pm #68297

Thursday 1/31

Just weights today because Tennis had a match. Felt like shit yesterday, but still lifted. Had little energy. Didnt squat because of patella pain. I got it checked out and they said it was something where the knee cap grinds on whats underneath and I guess makes it hurt. Anyway, Im icing and gettin ultrasound tomorrow.

[winnesota]

winnesota on February 4, 2008 at 4:36 am #68301

Friday 2/1
Pre-Meet

ultrasound on patella

warm up
run throughs
(once Im warmed up I dont feel patella)

Saturday 2/2
Meet

Events: LJ, 200

Scratched every LJ again, although I didnt move my mark which is probably good because I was consistant, but I couldn’t remember how I ran my approach. So what I want to do is eliminate the walk in and tweak a few things on the approach and I think ill be good. Jumps were probably ~6.60m…200 was 24.3(no speed endurance lol).

[winnesota]

winnesota on February 5, 2008 at 6:16 am #68310

Monday 2/4

2 laps striders 80%
4x150m @ 18-19 w/ 5 min rest

light upper body weights

Right hammy felt a little sore today, but didnt seem to affect the workout. Didnt feel the Patella, but did feel the outside right knee.

[winnesota]

winnesota on February 6, 2008 at 8:13 am #68322

Tuesday 2/5

Jump circuit x 3

clean
2×6 @ 160
1×6 @ 165

squat
1×6 @ 225
1×4 @ 235
1×4 @ 245
(was gonna do another set, but outside right knee was starting to hurt)

spit jerk
3×6 @ 135

DB bench
1×6 @ 65
2×6 @ 75

Db curls
2×6 @ 40

single arm seated row
1×6(each arm) @ 85
2×6 @ 80

hammy felt good today, only thing was outside right knee after 3rd squat set that hurt a little.

[winnesota]

winnesota on February 7, 2008 at 12:09 pm #68339

Wednesday 2/6

4 laps striders

2×150 (80%->95%->80%)

light upper body weights

late pool workout

[winnesota]

winnesota on February 9, 2008 at 3:25 am #68361

Thursday 2/7

10 full approach jumps off box with boxes last 6 rights. went ~22-23′

due to the track workout I omitted squats from the weights

snatch
warm upx3 @ 130
5×3 @ 130

drop snatch and OH squat
2×4

barbell single arm split snatch
2×2 @ 65

bench
1×6 @ 155
1×6 @ 160
1×6 @ 165

seated pulls
1×6 @ 130
1×6 @ 140
1×6 @ 150

[winnesota]

winnesota on February 10, 2008 at 9:56 am #68366

Friday 2/8
Pre Meet

run throughs

block starts

Saturday 2/9
Meet

Ran 55 and LJ. 6.99 and I got 2 legal marks, better than fouling them all. There were really crappy marks. This is most likely due to Thursdays workout.

[winnesota]

winnesota on February 12, 2008 at 9:04 am #68426

Monday 2/11

2 laps striders
step downs 4×150 18.9->18.0

light upper body weights

[winnesota]

winnesota on February 13, 2008 at 9:48 am #68431

Tuesday 2/12

5 x 5m bounding into TJ landing on HJ mat
2×9 step LJ
1×11 step LJ
1×15 step LJ
5 approaches(switching it again, 128′)

clean(immediately before track workout to save time)
1×3 warm up
1×4 @ 160
1×3 @ 175
2×3 @ 185

squat
1×5 @ 255
1×4 @ 250
2×3 @ 270

DB Bench
1×6 @ 65
1×4 @ 75
1×3 @ 85

Bent Over DB Row
1×6 @ 40
1×5 @ 45
1×4 @ 55

Short approach jumps felt like crap today(probably b/c of cleans), however, I felt really fast when doing the approaches. Im getting ultrasound on my left patella 2x week before hard days (patellas feel good).

[winnesota]

winnesota on February 14, 2008 at 10:06 am #68448

Wednesday 2/13

2 laps striders
4x60m overspeed with bungee
5 run throughs

During the last run through when I was doing a pop up I mildly pulled my left hamstring during penultimate step.

Im going to follow the same steps I did this summer when I pulled my right hamstring (same spot, much worse). Ill probably progress through the steps much faster since this is not nearly as bad.

I would also like to rant that before today we had done no top speed training at all, let alone accels. And we just jump right into 60m overspeed with spikes? How does that fit into this week? Where was the transition?

[tkaberna]

tkaberna on February 14, 2008 at 10:25 am #68451

Winnesota,

I was wondering with all of the heel problems you have, do you have rolling foot contacts when you jump in triple and long? The only reason I ask is because I was watching Pfaff or Schexnayder yesterday on DVD (sorry cant remember which one, I watched a few) say most heel problems occur when people land on the balls of their feet then come crashing down on their heels. Just wondering. Hope it helps. Good luck.

[winnesota]

winnesota on February 14, 2008 at 10:59 am #68455

If I understand what your asking, I go heel->toe during penultimate step and the heel pain/bruising occurs at contact with the board when I initially come down. (at least I think I go heel->toe, I’ll have to run it by my coach tomorrow)

If what you say is true, I noticed in Asafa’s youtube video about A skips he goes toe->heel.
https://www.youtube.com/watch?v=ad0ToqBV3fo

thanks for the info

[winnesota]

winnesota on February 15, 2008 at 8:54 am #68488

Thursday 2/14

muscle stim and heat followed by some stretching and 10 mins on the elliptical. I was able to do some easy tempo with relatively minimal pain. Feels pretty good right now. I could do a few straight leg raises while on back with little pain. I think I’ll try to do some accels and weights tomorrow.

[utfootball4]

utfootball4 on February 15, 2008 at 10:38 am #68490

[b]Thursday 2/14[/b]

muscle stim and heat followed by some stretching and 10 mins on the elliptical. I was able to do some easy tempo with relatively minimal pain. Feels pretty good right now. I could do a few straight leg raises while on back with little pain. I think I’ll try to do some accels and weights tomorrow.

did this injury happen on tue, if so you may be coming back to soon?

[winnesota]

winnesota on February 15, 2008 at 11:01 am #68491

you think? Happened Wednesday, am I being too aggressive? I will say this is a mild pull, I had a level 2 this summer which was much worse with bruising. There is no apparent bruising yet and walking is relatively pain free…

[utfootball4]

utfootball4 on February 15, 2008 at 11:49 am #68495

you think? Happened Wednesday, am I being too aggressive? I will say this is a mild pull, I had a level 2 this summer which was much worse with bruising. There is no apparent bruising yet and walking is relatively pain free…

my hamstring injury happen last sat which i would consider a muscle knot or maybe grade 1, and this is my plan look so far.

day of injury sat: rest/ems
day 1: sun rest/ems
day 2: mon rest/ems/upper
day 3: tue rest/ems
day 4: wed rest/ems/upper/bike/lite lower/5 jog
day 5: thur rest/ems/tempo
day 6: fri bike/incline walk/total body weights/ems/massage
day 7: sat rest
day 8: sun rest
day 9: resume normal training, will be similar to the first workout i had last season after my injury in dec 06.

[winnesota]

winnesota on February 15, 2008 at 8:25 pm #68503

Thanks for the feedback. It feels pretty good, today I think Im just gonna go by feel and if I feel I can do some hang cleans Ill give it a go or Ill shut it down, depends how it reacts.

[hscoach]

hscoach on February 16, 2008 at 12:20 am #68510

sorry to hear about the hammy. tell us more about the 60m bungy overspeed session. what kind of assistance are we talking about? did you feel like your max v mechanics were sound during the session or were you pulled too fast? have you guys ever done these before?

[winnesota]

winnesota on February 16, 2008 at 12:53 am #68512

Well, we had a coach attached to one end of the bungee and it attached to the door and then to me. My top speed mechanics felt good, I actually told him to run faster the second time. Prior to this we havent done accels or top speed.

[winnesota]

winnesota on February 16, 2008 at 6:30 am #68514

Friday 2/15

muscle stim/stretching. I warmed up on the track with a little more stretching. Then I did hang cleans 3×5 @ 135 which wasn’t too painful. That was it for the day, I’ll take the weekend completely off and see where I’m at Monday.

[utfootball4]

utfootball4 on February 16, 2008 at 7:05 am #68515

[b]Friday 2/15[/b]

muscle stim/stretching. I warmed up on the track with a little more stretching. Then I did cleans 3×5 @ 135 which wasn’t too painful. That was it for the day, I’ll take the weekend completely off and see where I’m at Monday.

see you didnt do much today, these kind of hammy injuries take at least 10days to heal, first 3 should be rest and nothing else.

[utfootball4]

utfootball4 on February 19, 2008 at 8:10 am #68550

how much were u able to do today?

[winnesota]

winnesota on February 19, 2008 at 8:50 am #68551

Monday 2/18

muscle stim/stretching

I warmed up normally and felt really good with no pain at all. I had decided earlier that I would do 5m accels. Unfortunately, that seemed to hurt a bit so I only did about 6 of those. Although, looking back I think my strides were too long and not short enough which is probably why they hurt more than I thought they would.

hang cleans(little to no counter movement)
5×3 @ 135

front squat
1×4 @ 95
2×4 @ 115

DB bench
1×6 @ 70
1×5 @ 80
1×4 @ 85

lat pulls
1×6 @ 120
1×5 @ 130
1×4 @ 140

DB curls
1×5 @ 40
1×4 @ 45

All of the weights were pain free and felt really good. I made sure to go very heavy in DB bench, lat pulls, and curls to get a good CNS stim. Tomorrow Ill do some tempo which I think I’ll be able to do much faster than last week with little/no pain.

[winnesota]

winnesota on February 20, 2008 at 8:16 am #68555

Tuesday 2/19

stim/stretching

normal warm up (no pain)

I was able to do 6x150m @ 21 sec. tempo with really no pain. Followed by light upper body weights. Good pain free day. I think I’ll give 5m accels another try tomorrow.

[winnesota]

winnesota on February 21, 2008 at 7:07 am #68571

Wednesday 2/20

heat on hamstring before along with ultrasound on patella.

5x5m accels
5x10m accels

There was really no pain at all during the accels.

hang clean
4×3 @ 155

3/4 squat
1×3 @ 135
2×3 @ 145

DB incline
1×5 @ 60
1×4 @ 65
1×4 @ 70

DB curls
3×5 @ 45

seated pulls
1×6 @ 125
1×3 @ 135
1×3 @ 145

stim w/ ice post-workout.

Pain was really a non-factor in todays workout, everything pretty much felt good. Probably do a circuit or tempo tomorrow.

[utfootball4]

utfootball4 on February 21, 2008 at 8:25 am #68575

with these short acc u can do these everyday.

[winnesota]

winnesota on February 21, 2008 at 9:28 am #68581

ok, but should I? Wouldn’t it be good to switch things up so I don’t over do it?

[utfootball4]

utfootball4 on February 21, 2008 at 9:44 am #68582

You can do this every day, eventually increasing distance, lowering reps, and doing it EOD instead of ED.

[winnesota]

winnesota on February 22, 2008 at 6:36 am #68594

Thursday 2/21

heat/stretching before

4x150m @ 21
3x100m @ 14.5

light upper body weights

stim w/ ice

Tempo felt pretty good, there was a little pain, but not much. Got 4 hours of sleep last night so I was wiped. Try up to 15m accels tomorrow with a few weights.

[winnesota]

winnesota on February 23, 2008 at 9:02 am #68605

Friday 2/22

heat/stretching before

1x10m
6x15m

hang cleans
1×4 @ 155
1×3 @ 165
1×3 @ 175
2×2 @ 185

stim w/ ice after

everything felt great, no pain at all. Taking the weekend off then going for 20m accels monday, tempo tuesday, and top speed/run throughs wednesday. Probably wont stim everyday next week.

[winnesota]

winnesota on February 27, 2008 at 10:34 am #68680

Monday 2/26

normal warm up

7x20m accels

hang clean
2×3 @ 185
1×3 @ 195
1×3 @ 205(couldnt catch it)

3/4 squat
1×4 @ 225
1×3 @ 245

DB bench
1×4 @ 70
1×3 @ 80
1×3 @ 90

Bent Over DB rows
2×4 @ 55
1×3 @ 60

DB curls
3×4 @ 40

no stim today. Hamstring felt good, no pain at all. Got ultrasound on left patella b/c it was hurting this weekend. didn’t do all sets of squats b/c knee was hurting and scared to hurt hammy.

Tuesday 2/26

4x200m @ 28 sec

light upper body weights

no pain today in hammy, patella(both) still hurt tho. Top speed/run throughs tomorrow.

[utfootball4]

utfootball4 on February 27, 2008 at 10:40 am #68681

when are jumping?

[winnesota]

winnesota on February 28, 2008 at 9:07 am #68683

Wednesday 2/27

2 flying 10’s
3 run throughs (125′, 107.5′)

hang clean
warm up x 155
1×3 @ 185
1×3 @ 195
failx3 @ 205

hang snatch
2×3 @ 135

1/2 squat
1×2 @ 275

DB bench
1×3 @ 70
1×3 @ 80

flying 10’s and run throughs felt really good, no pain at all, felt really fast in the flying 10’s, but sorta slow on the run throughs. It got a little heavy for HANG cleans and I couldnt finish my snatches. UT- Ill be competing this weekend in conference.

[utfootball4]

utfootball4 on February 28, 2008 at 10:02 am #68684

[b]Wednesday 2/27[/b]

2 flying 10’s
3 run throughs (125′, 107.5′)

hang clean
warm up x 155
1×3 @ 185
1×3 @ 195
failx3 @ 205

hang snatch
2×3 @ 135

1/2 squat
1×2 @ 275

DB bench
1×3 @ 70
1×3 @ 80

flying 10’s and run throughs felt really good, no pain at all, felt really fast in the flying 10’s, but sorta slow on the run throughs. It got a little heavy for HANG cleans and I couldnt finish my snatches. UT- Ill be competing this weekend in conference.

your team seem to be lifting pretty heavy during conference week.

[winnesota]

winnesota on February 28, 2008 at 11:39 am #68687

ya that is what is planned on our lifting sheets. Most kids arent lifting as much as I am. We are going for a small peak indoor, but were really peaking for outdoors. Also, we peak for nationals not conference. I think it was good for me to get back into some heavy lifting since I havent been able to for 2 weeks.

[winnesota]

winnesota on February 29, 2008 at 6:55 am #68692

Thursday 2/28
Pre-Meet

warm up

2 run throughs

no pain, felt good. conference this weekend, lets get it done.

[winnesota]

winnesota on March 3, 2008 at 12:38 am #68701

Friday 2/29
Conference

I ended up making finals with 6.52m and didnt improve to get 9th. Looking at the fact that this is my first meet back with a hamstring injury and the fact that we havent done speed and I havent tapered for this meet, I’d say pretty good results. I had a 22′ scratch with barely a toe over the board. Boy was I sore yesterday though, pretty much whole body, but mostly hamstrings. I hope I can go to last chance meet next weekend, that way I can taper and I feel like I can PR.

[utfootball4]

utfootball4 on March 3, 2008 at 12:47 am #68703

was 6.52 ur best jump of the year?

[winnesota]

winnesota on March 3, 2008 at 1:15 am #68704

For indoor yep

[winnesota]

winnesota on March 4, 2008 at 9:18 am #68742

Monday 3/3

overspeed bungees
2x60m

power clean
warm up @ 175
1×3 @ 175
1×3 @ 185

1/2 squat
1×3 @ 225
1×2 @ 235

DB Bench
1×3 @ 70
1×2 @ 75

seated pulls
1×3 @ 115
1×2 @ 125

Hamstrings (mostly right) were really tight and sore today. I almost didn’t do 2nd bungee b/c I was afraid I’d pull it. They felt fine in the weight room. I’m going to last chance meet, so now I have a chance to taper this week for it. I’m not going to lift after today. Would it be a good idea to do bench on Wednesday to stimulate the CNS or better to not lift at all?

[utfootball4]

utfootball4 on March 4, 2008 at 9:33 am #68743

my final taper:

mon:
pc 3×2
bs 2×1
bp 4321

wed:
pc 3×1
bp 543

[winnesota]

winnesota on March 4, 2008 at 10:11 am #68744

Roger that

[utfootball4]

utfootball4 on March 4, 2008 at 10:20 am #68745

Roger that

What?? lol

[winnesota]

winnesota on March 4, 2008 at 10:30 am #68746

haha I’m just saying I understand lol

[winnesota]

winnesota on March 5, 2008 at 5:59 am #68755

Tuesday 3/4

5×3 step (last 2 contacts off boxes)
3×5 step (off box)

Hamstrings felt a little tight after short approach jumps, but not as bad as yesterday. Left patella still hurts. Got ultrasound on left patella.

[winnesota]

winnesota on March 6, 2008 at 6:17 am #68762

Wednesday 3/5

warm up. 100m acceleration, 60m acceleration.

DB bench
1×3 @ 80
1×2 @ 85

Pretty light day today, no pain anywhere. Got laser therapy on my left patella today.

[winnesota]

winnesota on March 7, 2008 at 5:29 am #68773

Thursday 3/6

3 run throughs. Got ultrasound on left patella today, which didnt hurt at all. 2nd run through felt AMAZING, if I feel like that at the meet its goin down. I’m either just warming up tomorrow or taking it completely off, I’m leaning toward the latter. Any thoughts/reasons/pros/cons for one vs. the other?

[hscoach]

hscoach on March 7, 2008 at 6:09 am #68774

it depends on how well you respond to an off day. some people need to stay sharp by at least having a warm-up the day before a big meet. but you are a jumper and sometimes rest is the best workout for your event.

[utfootball4]

utfootball4 on March 7, 2008 at 7:24 am #68775

it depends on how well you respond to an off day. some people need to stay sharp by at least having a warm-up the day before a big meet. but you are a jumper and sometimes rest is the best workout for your event.

i have done both and it really depends on what have been done early in the week.

[winnesota]

winnesota on March 8, 2008 at 8:14 am #68781

Friday 3/7
Pre Meet

I didnt want to warm up, but my coach had told me I didnt have to and then later he said I did…so anyway I just ran a few laps basically thats it. Hopefully tomorrow goes well since I was able to taper this week.

[winnesota]

winnesota on March 9, 2008 at 7:41 am #68801

Saturday 3/8
Last Chance Meet

Run throughs felt awesome, I thought I was going to PR for sure if not a lot farther. Didn’t have the same feeling on the jumps though. I got a 6.38m. I’m dropping my feet a lot on landing because my arms are moving faster than my legs and my upper body rotates forward bringing my legs down with it. I was also slowing down a bit on takeoff. My left hamstring was really sore after my jumps and my heel hurt as usual. I’ll probably take 2-3 days off and then start training again.

[winnesota]

winnesota on March 12, 2008 at 6:37 am #68847

Tuesday 3/11

4 laps sprint jog sprint walk

cleans
4×6 @ 160

1/2 squat
4×4 @ 225 (first set was 2 reps: patella)

bench (felt really heavy)
1×6 @ 155
1×6 @ 165
1×5 @ 175

seated pull
3×6 @ 110

I felt actually pretty good/fresh today which was kind of a surprise. I got laser therapy on my left patella today, but it didnt hurt at all this weekend. Patella was fine and then all of sudden it flared up on the 4th set of cleans, but I was still able to squat after (even though the first set hurt). I really hope this doesnt get worse because I would probably be limited to hang clean/snatch at best for legs.

[winnesota]

winnesota on March 13, 2008 at 5:17 am #68869

wednesday 3/12

6×200 @ 33 sec

pool circuit

light upper body weights

Everything felt pretty good today. I’m a little bit sore from not lifting in a little bit.

[winnesota]

winnesota on March 14, 2008 at 6:34 am #68899

Thursday 3/13

4 laps striders

snatch
1×5 @ 125
1×5 @ 130
1×4 @ 130

3/4 squat
1×4 @ 225
1×4 @ 235

DB bench
1×6 @ 70
2×6 @ 80

seated pulls
3×6 @ 120

DD curls
2×6 @ 40
1×5 @ 45

Today wasn’t a great day. I got ultrasound on my left patella again, apparently I have tendinitis (although they dont treat both knees, the pain is the same in both, so I have it in both knees, awesome!). didnt have much energy/power in the weight room, I was struggling with throwing 125 above my head in snatch. Then during squat on my 2nd set, at the bottom, right when I start giong up I felt a tear-like-feeling in my left patella. I immediately stopped squatting. I dont know what it is, but the good news is it didnt hurt. I’m hoping it wasnt really anything. On squats, are you supposed to go down slow and controlled or fast? (I was going down fast, really fast todays) Take off until Monday, spring break time.

[winnesota]

winnesota on March 19, 2008 at 6:30 am #68952

Monday 3/18

accels
2x15m
9x20m

power clean
4×6 @ 160

3/4 squat
1×5 @ 225
4×4 @ 235

I didnt have time to do any more lifts. I actually felt really good/fresh today. No pain with anything including squats (I though my knee might bug me,but no). I had to do the accels in flats on carpet b/c I’m working out at my high school.

Tuesday 3/19

Turnarounds

4x40m w/ 15 seconds b/w reps and 3:30 b/w sets
5x40m

Everything felt good today (little sore). That was all I was gonna do, but I couldn’t resist doing a few short approach long jumps and triple jumps into a high jump mat with the high schoolers.

[winnesota]

winnesota on March 20, 2008 at 1:28 am #68960

Wednesday 3/20

10x20m block starts

power clean
1×6 @ 160

snatch
2×6 @ 115

3/4 squat
1×4 @ 225
3×4 @ 235

DB Bench
3×5 @ 70

DB bent over row
3×6 @ 40

Everything felt good today (little sore again). I got pretty tired after first set of cleans. Left patella hurt a little the last few reps of squat.

[winnesota]

winnesota on March 21, 2008 at 10:13 pm #68991

Thursday 3/21

3x200m w/ 2:30 rest

I was supposed to do 6x200m, but the track became too crowded and I had to stop.

[winnesota]

winnesota on March 26, 2008 at 9:25 am #69025

Tuesday 3/25

2×300 @ 43 (first was 51 lol) 7 min rest
2×200 @ 26 (5 min rest)

light upper body weights

no complaints today except they kicked us out of our locker room for construction. ARG. and yes we dont have another to stay in…

[utfootball4]

utfootball4 on March 26, 2008 at 9:52 am #69026

i thought u were a jumper, why are doing 300’s?

[winnesota]

winnesota on March 26, 2008 at 7:31 pm #69027

thats what i thought….so when i sorta dogged the first one i didnt expect my coach to get pissed and have me do another. Apparently we were doing “speed” tuesday. We’re doing more “speed” now to help with long jump, I just hope its not the special endurance we did yesterday, I hope its true top speed.

[winnesota]

winnesota on March 27, 2008 at 7:11 am #69038

Wednesday 3/26

3 x following (13 ft b/w boxes, then 14, then 15) (5 boxes):
bounding(right foot on boxes, then left foot)
RRLL then LLRR (continuous) (every other step on box)
All Rights then all lefts (every other step on box)

bounding till failure (5 boxes):
started at 15 ft b/w boxes then increased distance between boxes by 1 foot each time. I made it to 19 ft b/w boxes then damn near 20 ft! (only missed last box). I’m not sure if this is good, but I’m assuming its pretty good.

my legs were pretty tired at this point.

hang clean
2×5 @ 160
2×5 @ 165

3/4 squat
2×4 @ 225

I stopped after 2 sets of squat b/c of really intense back muscle pain up and down whole spine. No clue what it is, never felt it before, I think it may be related to some medication I’m on. Other than that, no problems/pain. We’ll be taking the next 2 days off and then “competing” on Saturday at home b/c were not going to our meet on Saturday.

[winnesota]

winnesota on March 29, 2008 at 11:40 pm #69077

Saturday 3/29

2 long jumps (last one was pretty damn good and felt good)
2 triple jumps (and a 6 step, all were good especially for not tripling indoor. Last one I took off way to far back and didnt complete it)

Kind of messed around a bit and did a few vertical jumps, SLJ, and jumps over the high jump bar and an OHB throw. I was bored lol but it was really fun.

clean
2×4 @ 165
1×4 @ 170

DB Decline
1×6 @ 60
2×6 @ 70

DB Curls
2×5 @ 40
1×5 @ 45

Jumps felt really good, heel only hurt slightly after first triple, I’ll have to get thicker gel cups. My back was feeling better, but hurt just as bad after cleans, I’m hoping that will go away. BTW, I’ve gotten back on to glucosamine probably 2 weeks ago and I can already feel it working since my knees (tendinitis) dont hurt any more.

[winnesota]

winnesota on April 1, 2008 at 5:37 am #69115

Monday 3/31

3×200 @ 26-25.5-25 Sec. w/ 5 min rest

damn that last one was hard

power clean
1×5 @ 160
1×4 @ 165
1×4 @ 170
1X3 @ 175

3/4 squat
1×4 @ 225
2×4 @ 235
1X3 @ 245

DB bench
1×6 @ 70
2×6 @ 75

lat pulls
1×6 @ 110
1×6 @ 120
1×6 @ 125

I was gonna do a few more squats but back pain caused me to stop. It wasnt even the fact that I felt that tearing feeling in my left patella again. The pain in my back is this very very intense pain that lasts for up to a minute following squatting or cleaning, I can barely talk (doesnt hurt doing anything else, including jumping). I went to the trainer today b/c the pain hasnt gone away and I wanted to make sure it wasnt something serious considering the pain is right around my spine. Basically he told me to ice and ibuprofen and either stop lifting for awhile or reduce the weight. Not sure what I’ll do yet.

[winnesota]

winnesota on April 2, 2008 at 1:59 am #69134

Tuesday 4/1

6x100m accels

aleve x 2 in morning and before workout w/ ice after practice.

[winnesota]

winnesota on April 3, 2008 at 5:41 am #69161

Wednesday 4/2

12 pop ups
1×3, 2×5 step LJ
lunges in sand
bounding into TJ x 3
LLRR into TJ x 1
2nd phase hold for 30 x 2 each leg (basically holding a lunge in down position)
4 15m block starts

leg press
4×6 @ 360

DB bench
1×6 @ 70

I didnt do anything else in the weight room b/c of my back. The bench hurt a little so I only did 1 set. Surprisingly leg press didnt hurt it so thats good (even though I hate leg press).

[winnesota]

winnesota on April 4, 2008 at 3:22 am #69176

Thursday 4/3

200 @ 26 sec
4×100 accels to 90%

[winnesota]

winnesota on April 5, 2008 at 4:52 am #69192

Friday 4/4
Pre Meet

2 run throughs
2 block starts

felt crappy and tired today. My shins have felt the worst they have all season today (which really hasnt been that bad).

[winnesota]

winnesota on April 8, 2008 at 11:56 pm #69237

Mon 4/7

I’m going to be taking the week off and probably the next week. This is due to all of the nagging injuries including my back. I’ve been overtraining and the best thing for me right now is rest. I can barely clean or squat 75% of my max and my balance is shit.

[winnesota]

winnesota on April 23, 2008 at 3:47 am #69283

Tuesday 4/22

Phew that was a long time off…

accels
2x15m
1x20m
1x30m

2 run throughs

power clean
6×2 @ 165

The back is still hurting about the same, mostly after I clean. I got x rays last week and there is no damage to the bones. However, the pain is relatively the same so I see an MRI in the near future.

[winnesota]

winnesota on April 24, 2008 at 11:19 pm #69482

Wednesday 4/23

2xWC

Thursday 4/24

Off

[winnesota]

winnesota on April 26, 2008 at 5:40 am #69501

Friday 4/25
Pre Meet

longer warm up

2 warm up accels

block starts
1x20m

Unfortunately my right hamstring tightened up like a ball in the middle which is exactly how it felt when I pulled it last summer so I had to shut it down. I hoping to get some more stuff in but couldn’t risk another injury, I think it would kill me mentally right now.

[utfootball4]

utfootball4 on April 27, 2008 at 6:31 am #69510

You should put a end to your season.

[winnesota]

winnesota on April 27, 2008 at 8:16 am #69511

You should put a end to your season.

I’ve been thinking about that for a while now. I’ve only got conference left so I figure I’ll just finish it out unless I’m not feelin it.

[winnesota]

winnesota on April 27, 2008 at 8:18 am #69512

Saturday 4/26
Meet

about 10 windchill with 30 mph wind

scratched all LJ and TJ

TJ’s felt really good, weird since I havent done it all year….

one week left

[utfootball4]

utfootball4 on April 27, 2008 at 8:40 am #69513

[b]Saturday 4/26
Meet[/b]

about 10 windchill with 30 mph wind

scratched all LJ and TJ

TJ’s felt really good, weird since I havent done it all year….

one week left

thats way too cold.

[winnesota]

winnesota on April 27, 2008 at 8:43 am #69514

ya it was ridiculous it was at oshkosh and there was no where to go for shelter

[utfootball4]

utfootball4 on April 27, 2008 at 8:48 am #69515

ya it was ridiculous it was at oshkosh and there was no where to go for shelter

stupid, why the meet wasnt cancel.

[winnesota]

winnesota on April 27, 2008 at 9:16 am #69516

[quote author="Winnesota" date="1209266020"]ya it was ridiculous it was at oshkosh and there was no where to go for shelter

stupid, why the meet wasnt cancel.[/quote]

I really dont know, in high school it would have…

[winnesota]

winnesota on April 29, 2008 at 4:00 am #69529

Monday 4/28

well it snowed last night….

3x150m supposed to be speed endurance, but I did it more like ixtensive tempo

back still hurts.

[winnesota]

winnesota on April 30, 2008 at 8:20 am #69534

Tuesday 4/29

3 x pop ups

5 x 7 step LJ off box

[winnesota]

winnesota on May 1, 2008 at 7:15 am #69545

Wednesday 4/30

Conference is near.

2x100m builds

Supposed to do 2 in/outs after but that would have marked the third hard day in a row this week while my hammies are still a bit tight/sore so I didnt do them. Run throughs tomorrow and maybe I’ll add a few block starts. I dont know if I mentioned, but during run throughs yesterday I felt really fast, so hopefully that is a sign of what’s to come.

[winnesota]

winnesota on May 2, 2008 at 4:26 am #69553

Thursday 5/1
Pre Meet

Basically just a half ass warm up and then we moved a whole bunch of stuff around. Supposed to be 50 and raining tomorrow…

[winnesota]

winnesota on May 3, 2008 at 6:23 am #69561

Friday 5/2
Conference Meet

Rainy and 50’s.

We got through almost all of the prelims of LJ except for like 3 guys who have to take their last jumps because they postponed it due to weather. I went 6.50m with dropping my feet which means I’m tied for 9th right now and I have to warm up tomorrow morning to see if I may or may not jump. This is so lame.

[winnesota]

winnesota on May 4, 2008 at 3:08 am #69564

I made finals but didnt improve. I’m really looking forward to working out this summer and transferring to the national champions next year…

Now, I must rest. Probably take 3-4 weeks off then start my westside split variation summer training.

[saltojump5]

saltojump5 on May 4, 2008 at 8:26 am #69573

Ahh, new beginnings.

You’re gonna like your time off.

You’re gonna get what you seek, down the road.

[winnesota]

winnesota on May 4, 2008 at 9:30 pm #69576

Thank you Salto, I believe good things are down the road also…

[winnesota]

winnesota on May 29, 2008 at 7:29 am #70019

I was planning on taking 2 weeks to get adapted to usual training before I start my awesome summer training, but my new job is CRAZY (24 hours the last 2 days) so it may take a little longer to begin my training. BTW, I finally feel good ha!

Anyway…

Monday 5/26
about 8 stairs
about 4-5 sets clean
1-2 squat

Wednesday 5/28
200m accel volume

[winnesota]

winnesota on June 18, 2008 at 4:19 am #70495

Ok, I finally started my westside split GPP yesterday. The concepts are based off of the thread about the westside split. It is 6 days a week with the following format:
M accels and heavy weights (concentrically themed)
T flying run and light, fast olys and occasionally plyos (eccentrically themed)
W GS circuit
R same as monday
F same as Tuesday
S tempo

I’m planning on testing monthly which I hope to do soon to get some preliminary numbers. I had done 3 weeks of general track workouts: accels, tempo, circuits, squats, olys, etc to prepare myself for this.

Mon 6/16

Warm Up A

I was a noob and forgot my workout sheet so I improvised pretty well actually.

accels w/ 30 sec rec.
5x5m
5x5m sled
10x5m
10x5m sled
10x5m every other sled

3/4 squat
5×3 @ 250

snatch pull low from the pins
5×5 @ 185 (I think I may have gotten off the ground here, not sure if I want to be on this day, may want to add more weight?)

abs

everything felt pretty good, I had some good accels in there. first 2 sets of squat felt very explosive and easy for 250, then after that my strength/energy levels plummeted. Most likely due to working for 11 hours, but what can ya do.

Tues 6/17

Warm Up B

6xflying 10’s w/ 2min rec.

clean
9×2 @ 140

split snatch
5×2 @ 115

abs

Felt pretty good on the flying 10’s. Clean were so so and the last 2-3 sets of snatch were awesome, I was really feelin it towards the end.

[winnesota]

winnesota on June 19, 2008 at 10:54 pm #70516

Wednesday 6/18

Warm Up C

GS Circuit x 2

abs

It was kinda fun I went up to the park and did the entire circuit with stones. I couldnt resist the weather!

[Winning22]

Winning22 on June 20, 2008 at 2:11 am #70517

(No Homo) I love you man. lmao

[winnesota]

winnesota on June 20, 2008 at 5:27 am #70519

Thursday 6/19

Warm Up A

accels w/ 1:00 rec
10x5m
15x5m sled
10x5m

1/2 squat
1×3 @ 235 (WU)
1×3 @ 235 (supposed to be 250, but first set felt like shit)
2×3 @ 250

clean pull high
2×5 @ 170
1×4 @ 185

upright clean shrug pull
1×5 @ 135
1×5 @ 155
1×4 @ 155

Core A

first set of 10 accels (outside) felt awesome. I’m really starting to feel powerful and explosive after so long off accels. After that when I went inside to finish accels with sled it was ok, but not a good as outside. I think I had one decent set of squat, the rest seriously sucked, I was supposed to hit 85%, but wasnt sure if I could. pulls were good. Its clear after 2 days of this that today and Mondays are the ‘hard’ days. We’ll see if I can make it to workout before it closes since I work tomorrow. FYI I didnt work today.

[winnesota]

winnesota on June 21, 2008 at 8:15 am #70534

Fri 6/20

Warm Up B

7xflying 10’s w/15m build @ 60% w/ 2min rec.

hang snatch
4×2 @ 115
2×3 @ 110

reactive jump squats
5×2 @ 125

Core B

weights actually felt pretty damn good today. Not too bad after 13 hours of work. Finally, tempo tomorrow then rest.

[winnesota]

winnesota on June 22, 2008 at 9:54 am #70546

Sat 6/21

Warm up C + hurdle flexability

tempo
7 x diagonals w/ slow walking recovery along endzones

2×80 dorsiflex walks
2×100 plantarflex walks

Core C

[utfootball4]

utfootball4 on June 22, 2008 at 10:47 am #70547

What kind of workouts are you following??

[winnesota]

winnesota on June 22, 2008 at 9:13 pm #70554

my own. Based off of the westside split thread that we were talking about earlier in the year. Its pretty cool so far…

[winnesota]

winnesota on June 24, 2008 at 10:21 am #70595

Mon 6/23

Warm Up A

14x15m hill sprints

deadlift
5×2 @ 280

clean pull low from the pins
4×4 @ 225

Core A

I tried to cram a 3 hour workout into about 1 hour and actually did it pretty well. I had to cutoff some deadlift which was a pain in the ass due to shitty facilities and shorten rest on the hill sprints.

[winnesota]

winnesota on June 24, 2008 at 11:39 pm #70607

Tues 6/24

8 x flying 10’s w/ 15m buildup @ 60% w/2 min rec.

power snatch
4×3 @ 115
3×4 @ 105

split jerk
2×4 @ 135
2×3 @ 135

OHB
2×5

SCT
1×5

Core B

I’m really starting to notice the potentiating effect on day 2 its awesome, kinda like a 2nd wind. I’ve felt very fresh on day 2. I feel like I get better as I do more sets in the weight room also. I got hooked up with some goodies today so now I can fully complete all of my workouts!!! Props to Brian!

[winnesota]

winnesota on June 25, 2008 at 10:28 pm #70628

Wednesday 6/25

Warm Up C

WC1 x 2

Core C

I did the circuit with stones today cuz its so nice out…Felt a little more tired than usual today, probably because I work more this week.

[utfootball4]

utfootball4 on June 25, 2008 at 10:34 pm #70629

are you training alone this summer

[winnesota]

winnesota on June 25, 2008 at 10:51 pm #70631

unfortunately yes, its so much harder to stay motivated. Its gonna be really hard when I get to school all by myself.

[utfootball4]

utfootball4 on June 25, 2008 at 11:29 pm #70637

unfortunately yes, its so much harder to stay motivated. Its gonna be really hard when I get to school all by myself.

you not training with your team during the school yr?

[Winning22]

Winning22 on June 25, 2008 at 11:46 pm #70638

Hell I wouldn’t train with the school either, yo your close to me winn call me up sometime I’ll drive over.

[winnesota]

winnesota on June 25, 2008 at 11:52 pm #70639

Nope, its time for me to start training unattached. The training there is shitty, I can do it better.

[utfootball4]

utfootball4 on June 27, 2008 at 2:23 am #70663

Nope, its time for me to start training unattached. The training there is shitty, I can do it better.

Damn bro, thats a tough decision so you will never have the chance to become a national champion.

[winnesota]

winnesota on June 27, 2008 at 9:47 am #70668

Yeah that sucks but the things is I wouldnt be one there anyways…I guess theres always jr nats but I have to go alot farther real quick.

[winnesota]

winnesota on June 27, 2008 at 11:01 am #70670

Thurs 6/25

Warm Up A

accels
20x8m sled
5x8m unresisted

1/2 back squat
1×3 @ 235
2×3 @ 250
2×2 @ 270
1×1 @ 270 (got a lil excited and dropped to low)

snatch pull high
2×4 @ 155
2×3 @ 165

upright clean shrug pull
1×4 @ 155
2×3 @ 165

DB bench
1×5 @ 65
2×4 @ 70

seated pull
2×5 @ 120
1×4 @ 135

Heavy MB throws (15 lbs)
BLF 2×4
SCT 2×4

Core A

Squat felt frickin awesome, i was throwin up 270 no problem. Its amazing how much stronger I felt today from a week ago when my squat felt like shit. Accels were also very good. good day. Oh and note to self, dont forget insoles, squatting is a bitch in free’s!! lol

[utfootball4]

utfootball4 on June 27, 2008 at 11:13 am #70671

why such odd sprint distances (5m, 8m)?

[Winning22]

Winning22 on June 27, 2008 at 4:22 pm #70672

[b]Thurs 6/25[/b]

Warm Up A

accels
20x8m sled
5x8m unresisted

1/2 back squat
1×3 @ 235
2×3 @ 250
2×2 @ 270
1×1 @ 270 (got a lil excited and dropped to low)

snatch pull high
2×4 @ 155
2×3 @ 165

upright clean shrug pull
1×4 @ 155
2×3 @ 165

DB bench
1×5 @ 65
2×4 @ 70

seated pull
2×5 @ 120
1×4 @ 135

Core A

Squat felt frickin awesome, i was throwin up 270 no problem. Its amazing how much stronger I felt today from a week ago when my squat felt like shit. Accels were also very good. good day. Oh and note to self, dont forget insoles, squatting is a bitch in free’s!! lol

Tj you squated in frees?? with 270? haha nice man.

[winnesota]

winnesota on June 27, 2008 at 7:36 pm #70677

why such odd sprint distances (5m, 8m)?

I approached this program very methodically and wanted to start very small and progress up to I believe 30m in the end. I’m always progressing somewhere in every aspect of this. I know its not a whole lot different than 10m but I didnt want to spend more time in one distance of accels in relation the the others.

Tj you squated in frees?? with 270? haha nice man.

Yeah, haha wait till i get real shoes on lol

[winnesota]

winnesota on June 27, 2008 at 11:48 pm #70684

Fri 6/27

Warm Up B

4 x flying 10’s, 3 x flying 15’s w/15 buildup @ 60% w/ 2:00, 2:30 rec.

power clean
5×3 @ 135
2×4 @ 120

1/2 back reactive jump squat
3×4 @ 111

Core B

The lifting felt really good, I was throwin the bar above my head almost in the cleans. I’m a doof and did todays warm up yesterday also, but I dont think it really mattered.

[winnesota]

winnesota on July 2, 2008 at 11:53 pm #70769

Sat 6/28

Warm Up C

8 x diagonals

dorsiflex 2×80
plantarflex 2×100

Core C

Mon 6/30

Warm Up A

resisted accels
9x8m
15x10m

3/4 squat w/ 3:30-4:30 rec.
WU x 2 @ 75%
4×2 @ 250
4×2 @ 270

clean pull high w/ 3:00 rec.
8×2 @ 177

DB Bench
2×4 @ 70
1×4 @ 75
1×3 @ 75

DB bent over row
3×4 @ 50
1×3 @ 55

Heavy MB throws w/o CM
BLF 2×5
OHB 2×5

Core A

Tues 6/17

Warm Up B

flying runs w/ 15m build up @ 60% w/ 2min rec.
2 x flying 10’s
5 x flying 15’s
(Im an idiot and was using 10m build up for most of it)

power snatch
4×4 @ 115 w/ 2:30 rec.
4×5 @ 105 w/ 2:00 rec.

split jerk w/ 2:30 rec.
2×4 @ 115
1×4 @ 105

Core B

Wed 7/2

Warm Up C

2 x WC1

Core C

nice and short today

[winnesota]

winnesota on July 4, 2008 at 10:35 pm #70786

Thurs 7/3

Warm Up A

14x15m hill runs

1/2 back squat
2×2 @ 250
2×2 @ 270
1×1 @ 285(supposed to do 2 but i got scurred on bottom of 2nd rep)
1×2 @ 285

clean pull high from pins
3×3 @ 155

upright clean shrug pull
3×3 @ 155

Core A

I was a little pressed for time today. Had more time than usual between track and weights due to distance between facilities. Aside from the 285 I messed up that one set, it actually was pretty easy.

Fri 7/4

Warm up B

4 x flying 10’s w/ 15m buildup @ 60% w/ 2 min rec.
3 x flying 15’s w/ 15m buildup @ 60% w/ 2:30 rec.

hang clean and split jerk
2×4 @ 115
2×4 @ 105

Core B

cut today short a little bit. All the way through the warm up even into the build ups my body felt like crap, I think because of the 90% squats yesterday. But once I did my first flying run I felt great, but after 5 or 6 of those it started to drop off again. Ill take Saturdays tempo off for some extra rest for testing this monday and tuesday

[Winning22]

Winning22 on July 4, 2008 at 11:51 pm #70787

Yeah, looks good how much sleep are you getting jw.

[winnesota]

winnesota on July 5, 2008 at 8:34 am #70793

not enough, but to answer your question more thoroughly, about 7, but with my job and my workouts I should probably be getting 10…

[winnesota]

winnesota on July 8, 2008 at 8:25 pm #70815

Mon 7/7

TESTING WEEK

3 new records

Warm up A

30m crouch (4.15 previous PR)
1=4.08 NEW PR
2=timers bad
3=(first 20m)2.98
4=timers bad

unfortunately I only got one real time in (1st one) b/c timers were running out of batteries. On that third one I felt insane quick, Im sayin easy 4.00 legit. These were done with laser timers and a thumb timer to start, which was more accurate than my previous PR of 4.15 w/o thumb starter.

Standing LJ (2.88m previous PR)
1=3m NEW PR
2=2.95m
3=2.92m

max 3/4 back squat
1×2 @ 235
1×2 @ 250
1×2 @ 270
1×2 @ 285
1×1 @ 300
1×1 @ 315 NEW PR
1×1 @ 325 FAIL

That is a new max from a previously unestablished 3/4 (below parallel) back squat max. I had a previous max in the 1/2 squat of 315 so this is definitely much better. It was crazy I threw 315 off my back and then didnt have enough juice left for max+. This is insane after only 3 weeks on this program, Im excited to see the 2nd day of testing today. I knew I felt fast and strong, but this strong I did not know.

[winnesota]

winnesota on July 9, 2008 at 10:43 am #70826

Tues 7/8

TESTING DAY #2

Warm Up B

flying 30m w/ 30m run up (3 trials) (gusty)

We figured out that one of the timers was screwey so I was only getting two splits for the first 2 trials(except for last trial).

1= 1.05 1.03 = 2.08 (last 10m was best)(felt very good, maybe 3.10?)
2= 1.05 1.04 = 2.09
3= 1.05 2.12 = 3.17 (by this my left hammy was really sore)

OHB w/ 6.5lb medball
18.6m
19.6m
20.1m

BLF w/ 6.5lb medball
16.2m
16.9m
18.35m

Overall I would say good times, I was dropping decent splits and I would say I never caught my best split due to bad timers.

dropped the weights today due to time/fatigue

Core B

[winnesota]

winnesota on July 13, 2008 at 9:58 pm #70891

Wed 7/9

Warm up C

2 x WC2

Core c

Thurs 7/10

Did the warm up and tried a resisted accel and my left hammy wasnt havin it so I tried it again w/o weight vest and same thing, so I had to shut it down today.

Fri 7/11

Warm Up B

flying runs w/ 15m build up @ 60% w/2-2:30 min rec.
2 x flying 10’s
4 x flying 15’s

power clean & split jerk
2×5 @
2×5 @

3/4 back reactive jump squat
3×5 @ 80

Sat 7/12

just too lazy/unmotivated and didnt do my tempo today

[utfootball4]

utfootball4 on July 13, 2008 at 10:15 pm #70893

do u think the back to back high int days could be causing the hammy problmes?

[winnesota]

winnesota on July 13, 2008 at 10:33 pm #70894

No I think its mostly b/c of my hammy pulls this spring. Ill usually get soreness up to around 6 months after.

[utfootball4]

utfootball4 on July 14, 2008 at 11:51 am #70904

No I think its mostly b/c of my hammy pulls this spring. Ill usually get soreness up to around 6 months after.

Come on bro, you did speed/power testing on mon/tue and i assume wednesday was more of a tempo day, thursday you wanted to do more speed but the body wouldnt allow you and friday you did flying sprints; seems like a ton of work on your cns which will lead to burnout/injuries in the future. If your hammy gets sore after 6months you need to get some major therapy.

[Winning22]

Winning22 on July 14, 2008 at 12:43 pm #70905

Im still learning the ways of setting up work outs man but he may be right tj you’ll feel better if you space out your work outs more. I.e. hard and easy workouts.

[winnesota]

winnesota on July 14, 2008 at 6:46 pm #70908

Im still learning the ways of setting up work outs man but he may be right tj you’ll feel better if you space out your work outs more. I.e. hard and easy workouts.

This is a complete different setup from traditional workouts.

[winnesota]

winnesota on July 14, 2008 at 6:48 pm #70909

[quote author="Winnesota" date="1215968621"]No I think its mostly b/c of my hammy pulls this spring. Ill usually get soreness up to around 6 months after.

Come on bro, you did speed/power testing on mon/tue and i assume wednesday was more of a tempo day, thursday you wanted to do more speed but the body wouldnt allow you and friday you did flying sprints; seems like a ton of work on your cns which will lead to burnout/injuries in the future. If your hammy gets sore after 6months you need to get some major therapy.[/quote]

Well, Ive had this type of soreness before in traditional workouts so im too worried about it. It does go away as Ive seen in my right hammy.

[utfootball4]

utfootball4 on July 14, 2008 at 6:53 pm #70911

[quote author="Winning22" date="1216019659"]Im still learning the ways of setting up work outs man but he may be right tj you’ll feel better if you space out your work outs more. I.e. hard and easy workouts.

This is a complete different setup from traditional workouts.[/quote]

im lost, what do you mean traditional workouts and who workouts are they.

[utfootball4]

utfootball4 on July 14, 2008 at 6:54 pm #70912

[quote author="utfootball4" date="1216016487"][quote author="Winnesota" date="1215968621"]No I think its mostly b/c of my hammy pulls this spring. Ill usually get soreness up to around 6 months after.

Come on bro, you did speed/power testing on mon/tue and i assume wednesday was more of a tempo day, thursday you wanted to do more speed but the body wouldnt allow you and friday you did flying sprints; seems like a ton of work on your cns which will lead to burnout/injuries in the future. If your hammy gets sore after 6months you need to get some major therapy.[/quote]

Well, Ive had this type of soreness before in traditional workouts so im too worried about it. It does go away as Ive seen in my right hammy.[/quote]

i will attempt to say it again, if you are having sorness 6mon after a pull hammy you need to get some major therapy.

[winnesota]

winnesota on July 14, 2008 at 7:11 pm #70913

[quote author="Winnesota" date="1216041442"][quote author="Winning22" date="1216019659"]Im still learning the ways of setting up work outs man but he may be right tj you’ll feel better if you space out your work outs more. I.e. hard and easy workouts.

This is a complete different setup from traditional workouts.[/quote]

im lost, what do you mean traditional workouts and who workouts are they.[/quote]

These are my workouts.

Traditional:

M hard
T rec.
W hard
R rec.
F hard

GPP Westside Split:

M concentric low end power (hard)
T eccentric speed strength (hard)
W rec.
R concentric low end power (hard)
F eccentric speed strength (hard)
S rec.

[utfootball4]

utfootball4 on July 14, 2008 at 7:25 pm #70915

[quote author="utfootball4" date="1216041836"][quote author="Winnesota" date="1216041442"][quote author="Winning22" date="1216019659"]Im still learning the ways of setting up work outs man but he may be right tj you’ll feel better if you space out your work outs more. I.e. hard and easy workouts.

This is a complete different setup from traditional workouts.[/quote]

im lost, what do you mean traditional workouts and who workouts are they.[/quote]

These are my workouts.

Traditional:

M hard
T rec.
W hard
R rec.
F hard

GPP Westside Split:

M concentric low end power (hard)
T eccentric speed strength (hard)
W rec.
R concentric low end power (hard)
F eccentric speed strength (hard)
S rec.[/quote]

im kinda lost bc you say ur during westside but i dont see much westside stuff in ur program. I think you should stick to proven track methods use by others in your events.

[winnesota]

winnesota on July 14, 2008 at 11:00 pm #70922

Im doing a westside split variation modified for track. It uses their principles max lower>dynamic lower>max upper> dynamic lower.

[utfootball4]

utfootball4 on July 15, 2008 at 12:56 am #70931

Im doing a westside split variation modified for track. It uses their principles max lower>dynamic lower>max upper> dynamic lower.

just curious how did you make the decsion to go westside vs other methods.

[winnesota]

winnesota on July 15, 2008 at 10:52 am #70962

[quote author="Winnesota" date="1216056652"]Im doing a westside split variation modified for track. It uses their principles max lower>dynamic lower>max upper> dynamic lower.

just curious how did you make the decsion to go westside vs other methods.[/quote]

Well, Ive obviously been in the ‘traditional’ training for my whole track career. This past year it happened to be a western model (unfortunately) which yielded me shitty results so I think that one was thing that pushed me to try something new. Aside from that as talked about in the westside thread, Mike has used the same template with some post grad athletes and said he saw “unreal strength gains”. I can see why in after 3 weeks PR’ing in many things. Im glad im doing it so far, but right now motivation is low and I need to read a book or watch a movie or somethin….

[utfootball4]

utfootball4 on July 15, 2008 at 11:30 am #70964

[quote author="utfootball4" date="1216063629"][quote author="Winnesota" date="1216056652"]Im doing a westside split variation modified for track. It uses their principles max lower>dynamic lower>max upper> dynamic lower.

just curious how did you make the decsion to go westside vs other methods.[/quote]

Well, Ive obviously been in the ‘traditional’ training for my whole track career. This past year it happened to be a western model (unfortunately) which yielded me shitty results so I think that one was thing that pushed me to try something new. Aside from that as talked about in the westside thread, Mike has used the same template with some post grad athletes and said he saw “unreal strength gains”. I can see why in after 3 weeks PR’ing in many things. Im glad im doing it so far, but right now motivation is low and I need to read a book or watch a movie or somethin….[/quote]

kool man, keep training hard. so are you rotating your max effort movements and how are you cycling your rep ranges for ur max effort work?

[winnesota]

winnesota on July 15, 2008 at 9:22 pm #70968

[quote author="Winnesota" date="1216099364"][quote author="utfootball4" date="1216063629"][quote author="Winnesota" date="1216056652"]Im doing a westside split variation modified for track. It uses their principles max lower>dynamic lower>max upper> dynamic lower.

just curious how did you make the decsion to go westside vs other methods.[/quote]

Well, Ive obviously been in the ‘traditional’ training for my whole track career. This past year it happened to be a western model (unfortunately) which yielded me shitty results so I think that one was thing that pushed me to try something new. Aside from that as talked about in the westside thread, Mike has used the same template with some post grad athletes and said he saw “unreal strength gains”. I can see why in after 3 weeks PR’ing in many things. Im glad im doing it so far, but right now motivation is low and I need to read a book or watch a movie or somethin….[/quote]

kool man, keep training hard. so are you rotating your max effort movements and how are you cycling your rep ranges for ur max effort work?[/quote]

I hit ‘max’ effort in one lift every 4th week(also testing week). THis past week it was 3/4 squat, I think I have deadlift next and then Im not sure. Im also supposed to do bench max on same day, but sometime I dont do it cuz of time or fatigue. I set up the rep schemes according to effort basically. Depending on the lift 80% is about 4-5 reps and then it works its way down to 2 reps at 90% and then 1 thereafter.

[utfootball4]

utfootball4 on July 15, 2008 at 9:36 pm #70972

[quote author="utfootball4" date="1216101666"][quote author="Winnesota" date="1216099364"][quote author="utfootball4" date="1216063629"][quote author="Winnesota" date="1216056652"]Im doing a westside split variation modified for track. It uses their principles max lower>dynamic lower>max upper> dynamic lower.

just curious how did you make the decsion to go westside vs other methods.[/quote]

Well, Ive obviously been in the ‘traditional’ training for my whole track career. This past year it happened to be a western model (unfortunately) which yielded me shitty results so I think that one was thing that pushed me to try something new. Aside from that as talked about in the westside thread, Mike has used the same template with some post grad athletes and said he saw “unreal strength gains”. I can see why in after 3 weeks PR’ing in many things. Im glad im doing it so far, but right now motivation is low and I need to read a book or watch a movie or somethin….[/quote]

kool man, keep training hard. so are you rotating your max effort movements and how are you cycling your rep ranges for ur max effort work?[/quote]

I hit ‘max’ effort in one lift every 4th week(also testing week). THis past week it was 3/4 squat, I think I have deadlift next and then Im not sure. Im also supposed to do bench max on same day, but sometime I dont do it cuz of time or fatigue. I set up the rep schemes according to effort basically. Depending on the lift 80% is about 4-5 reps and then it works its way down to 2 reps at 90% and then 1 thereafter.[/quote]

Look like some tough summer training, where are you jumping at next year?

[utfootball4]

utfootball4 on July 21, 2008 at 9:42 am #71054

are you alive?

[winnesota]

winnesota on July 30, 2008 at 9:25 pm #71192

are you alive?

lol ya ive just been really lazy about posting.

[winnesota]

winnesota on July 30, 2008 at 9:25 pm #71193

Look like some tough summer training, where are you jumping at next year?

The answer to this is pending, Ill post up when I know.

[winnesota]

winnesota on July 30, 2008 at 9:29 pm #71194

Im not gonna post up the last two weeks, but ill post some general stuff on it.

I was definitely still feeling it from testing the first week. The second week I realized I was doing too much volume so I started to lower the volume, quality > quantity.

Mon 7/28

Warm Up A

accels
7x15m weight vest
6x15m unresisted

SLJ
1×5 weight vest best=2.85m

OHB
1×7 w/15 lb MB

BLF
1×7 w/15 lb MB

3/4 squat
1×3 @ 235(WU)
2×3 @ 250
2×2 @ 270

Core A

Tues 7/29

Warm Up B

flying runs w/ 20m build up @ 75%
1 x 15m
3 x 20m

2×8 depth drops

power snatch
4×4 @ 105

Core B

Wed 7/30

Warm Up C

GS circuit x 2

[utfootball4]

utfootball4 on July 30, 2008 at 11:44 pm #71198

[quote author="utfootball4" date="1216613570"]are you alive?

lol ya ive just been really lazy about posting.[/quote]

good to hear, thought you were died from all the high intensity work.

[winnesota]

winnesota on July 31, 2008 at 10:24 am #71216

lol i think im starting to…Im gonna switch it up a lil this week and change how I test next week and then change to maybe more traditional work next cycle…

[winnesota]

winnesota on August 4, 2008 at 4:39 am #71284

Thurs 7/31

Off

Fri 8/1

random ass warm up

field house was closed so I didnt get to do my flying runs :ohh:

clean & jerk
4×4 @ 115

snatch
2×4 @ 105
2×4 @ 95

dynamic-reactive plyos
2×8 depth drops
2×8 paused hurdle hops
2×8 180-360 freeze jumps
2×8 alt. leg step up jumps

Core B

weights felt really good, same with plyos

Sat 8/2

Off

We’ll see if I can continue my record setting testing next week.

[utfootball4]

utfootball4 on October 31, 2008 at 3:33 pm #73842

congrats on ur new coach.