[wisconman]

wisconman on March 28, 2009 at 4:18 am #15516

Height: 6’0″
Current Weight: 198
——————————————————————————————
Background Info: I played Offensive Line in High School for four years. My Sophomore year of Track I threw shot put, my junior year I threw shot and a little bit of discus, and ran an 800. My senior year I threw shot, disc, and a little bit of javelin, and made it to state in the discus. My senior year the best athlete in the school got recruited to do the decathlon at a D-I school, and I did a summer decathlon with him where I placed second to his first by about 2500 points. I didn’t know how much that was, so I thought to myself,”Hey, maybe I could get good at this, I got second, and he is going D-1.” I never got good at it, but I fell in love with the decathlon, and I’m still trying to compete in it today. My P.R.’s
——————————————————————————————
100m: 12.27
LJ: 18’11.75″
SP: 40’2.25″ #16
HJ: 5’3.25″
400m: 55.40

110HH: 18.20
DT: 126’0″
PV: 8’11.75″
JT: 166’8″
1500: 4:58.21
800m: 2:15.78
——————————————————————————————
Basic Things I need to Correct in Form:
1.Muscle Firing Sequence in LJ,HJ,PV,SP,JT
2. Extreme Anterior Pelvic Rotation
3. Toe-Off in all events
——————————————————————————————
Lifting Pr’s Past

Full Squat (Large Dip below Parallel): 425
Full Clean: 280
Bench Press: 290
——————————————————————————————
Current PR’s Lifting:

Full Squat: 390
Full Clean: 265
Bench Press: 275

[wisconman]

wisconman on March 29, 2009 at 3:08 pm #80085

Now for the Workouts:
__________________________________________________________________________________________
Nutrition: I will be logging my Nutrition using Diet Analysis Plus, which crunches the numbers for you vs. the amount of calories you are burning. I will try and give some basic feedback on my nutrition at the end of every week.

__________________________________________________________________________________________
Workout 1: Sunday/Thursday

Session A: Morning

Dynamic Warmup:
(Emphasizing foot contact to the ground to start the movement)
(Following Exercises Performed over 30 meters)

– Alternate buildup going down with a skip coming back, (4x30m).
– Skipping forward with arms swinging across body.
– Skipping forward with alternating arm swings up/down.
– Skipping backwards with heel raises.
– Skipping backwards with high knees.

30m build up.
– High Knee Crossover Skips with Arms held like throwing a Javelin
– Side skipping with arm circles… down and back.
– Cariocas emphasizing fast thigh drive to the ground.
– Rear kicks.
– Running backwards emphasizing a long reach.
– Gliding Backwards on one leg shot put style

30m build up.
– Skipping high knees up and out.
– Skipping high knees up and out going backwards.
– Skipping lateral straight leg.
– Skipping lateral straight leg backwards.
– Skipping with spins, somewhat like a Discus Rotation

30m build up.
– Jumping jacks moving forward to 15m, then a jog for the next 15m.
– Jumping jacks with high knees clapping under knees.
– Toe touches.

The next section of the warm-up is done with 15 meters

– Walking on toes.
– Walking on heels.
– Side stepping toes then heels… left and right.
– Walking pulling knee to chest.
– Walking opposites… elbow to knee.
– Walking swinging leg up and touching toes/High Kicks
– Walking Quad/Glut holds.
– Cross over jumping jacks.
…The following lunges are done with 7 repetitions on each leg…

– Static lunges (alternating).
– Backward lunges.
– Front lunge with opposite elbow reaching to leg extended.
– Diagonal lunge with opposite elbow reaching to leg extended.
– Leg swings front to back.
– Leg swings side to side.

After My Dynamic Warmup:

Speed:

Blocks:

4 x 20s
w/ 2 minute rest

Flies:
4 x 20m run in with 20 m sprint

Multi-Jumps: (Pick 2)
Pogos over 15 meters
Prancing over 30 meters
Galloping over 30 meters
Skip Bounds For Height over 30 meters x2 w/ 2 minute rest
Skip Bounds for Distance over 30 meters x2 w/ 2 minute rest

Then a Multi-Jumps Circuit: 5 times each, or over 10 steps or 30m, times 2
2 minutes between jumps, 4 minutes between sets
A. Rocket/Star Jump, Knee Tuck Jump, Split/Scissors Jump, Double/Single Leg Butt Kick
B. Fast Skipping, Double Leg Bound, Single Leg Bound, Alternating Bound
C. Bounding Up Stairs, Single Leg Up Stairs, Drive Steps Up Stairs
D. Side Hop, Single Leg Stride Jump, Slalom Lines,

End with a cooldown of easy skips and a Stretching Session
——————————————————————————————
Session B:
Warmup:
Axe Swings x30 seconds
Jump Rope x 30 seconds
x2

Weights:
Warmup:
Overhead Squats/Front Squats Warmup 4-5 sets of 8-6 reps w/ 2 min rest
Calf Raises: 3×25 w/ 2 minute rest
Core Lifts: (Choose 1)
Hang Cleans: 4 of 4 w/ 3 minutes rest
Back Squats: 4-5 sets of 8-6 reps w/ 2 min rest
Elevated Snatch Grip Deads: 4-5 sets of 8-6 reps w/ 2 min rest

Auxiliary Lifts: (Choose 2)
Lunges 4-5 sets of 8-6 reps w/ 2 min rest
Lunge Twists 4-5 sets of 8-6 reps w/ 2 min rest
Backwards Lunges 4-5 sets of 8-6 reps w/ 2 min rest
Overhead Lunges 4-5 sets of 8-6 reps w/ 2 min rest
Good Mornings 4-5 sets of 8-6 reps w/ 2 min rest
Step-Ups 3 of 4-5 sets of 8-6 reps w/ 2 min rest
Jump Squats 4-5 sets of 8-6 reps w/ 2 min rest
Drop Snatches 4-5 sets of 8-6 reps w/ 2 min rest

[johnstrang]

johnstrang on March 29, 2009 at 4:59 pm #80091

Its good to see another decathlete posting on here… A couple things:

You don’t need to be so descriptive about what you do in your warm up, but you do get pretty creative in some of those. Do you do a B skip moving backwards in one of the sets?

Speed work is definitely a good idea for you, add some more volume next time. 4×20 is cutting it pretty short especially for decathlete. Are those 20m flys or are you working on your start? For the core lifts I would keep the same total number of reps but increase the sets and decrease the amount of reps per set… maybe like 5 sets of 7 or 4 of 8. Cleans yo could do 8×2. Aux lifts look ok as long as the jump squats are without weights otherwise that might be too many reps if your holding a decent amount of weight.

[wisconman]

wisconman on March 29, 2009 at 5:08 pm #80092

Workouts Continued:

Monday-Friday

——————————————————————————————

Session A: Morning

I have ONE HURDLE so I have to improvise here…

Hurdles Warmup:
Step-Overs-and-Back Right Foot x20
Step-Overs-and-Back Left Foot x20
Straight-Leg-Sideways Over and Back x20
Stationary Trail Legs x20
Stationary Lead Legs x20

GPP Circuit:
Pick 2 from Pushups, 3 from Core, 1 from Pullups, 2 from Legs, 2 from Jump Rope, and 1 from Active

Perform in this order:

Pushups1: x 10 or Equivalent
Core1: x 20 or Equivalent
Active1: x 20 or Equivalent
Legs1: x 10 or Equivalent
Pullups1: x Equivalent
Jump Rope1: x 50 Jumps
Core2: x 20 or Equivalent
Pushups2: x 10 or Equivalent
Legs2: x 10 or Equivalent
Jump Rope2: x 50 Jumps
Core3: x 20 or Equivalent

Rest Period: 30 seconds High Knee Pose Right Leg, 30 seconds High Knee Pose Left Leg
All times 2, buildup to 3, increasing reps, etc.

——————————————————————————————

Pushups: Clap Pushups, Chain Pushups, Chain Dips*, Med Ball Pushups, Reg Pushups, Drop Pushups, Fingertip Pushups, Decline Pushups, Handstand Pushups*, One-Hand Pushups*,

Core: Crunches, V-sits, Butterflies, Side Sits, Situps, Leg Lifts, Saxon-Side Bends, Reverse Crunches, Straight Leg Cycles Side/Stomach/Back, Elevated leg crunches, Legs up and together Crunches, L-Crunches, Legs up and Apart Crunches, Lying Torso Twists

Pullups: Australian Pullup, Pullup, Chinup, Towel Pullup, Hand Lock Pullup

Legs: Single Leg Squat, Prisoner Squat, Twist Lunges, Twist Luges Backwards, Lunges Backwards, Lunges Forwards, Lunges Sideways, One-Leg Good Mornings, Step Ups

Jump Rope: Double Leg Jump Rope, Single Leg, Side-Side Slalom, Ali Shuffle, Hip Turns, Hip turns Right Foot Forward, Hip Turns Left Foot Forward, High Knees

Active: Burpees, Mountain Climbers, One-Armed Axe Swings R&L, Sliding Axe Swing R&L, Double Hand Axe Swing R&L

Cooldown Stretch
——————————————————————————————

Session B1:
Multi-Throws:

I have three Med Ball sessions, so I will throw 200 throws per session using one of the following throws circuit, building up to 1000 throws per week, or about 340 throws per session.

Rotational: (Two Armed with a Med Ball or One Armed with a #12 shot)

Hammer Throw
OverHead Scoop
Front Scoop
Back Scoop
Side Scoop
Hop Hop Forward/Backward/Side/Overhead Scoop
Overhead Throw
Kneeling Overhead Throw

2-Hand Pushing: (Two Armed with a Med Ball)

Chest Pass
Side Pass
Overhead Pass
Overhead Chop
Squat Pass
Lunge Twist Pass R/L Leg
1-step Overhead Throws
Kneeling Pass

Shot Throws: (One Armed With a Shot Put)

Twist Throw
Lunge Throw
Hop Hop Throw
Overhead Throw
Power Stance Throw

——————————————————————————————
Session B2: Evening

Dynamic Warmup, Same as Sunday Thursday, Except this time the emphasis is on pulling the knee high with hip flexors, not a ground contact based action.

Hill Tempo:
I Live in the Cascade Range, so there are about 10 hills within a two minute walk of my house (I actually live on top of a hill, but I am not a HillBilly), so my tempo is going to be hill tempo. I read in a discussion somewhere that distance is not so much a concern as time spent on the hill is, so I will be using hills that take about 30-50 seconds to complete running at what I feel would be a 200-300 meter pace. Using that “equation,” I will be performing about:

2.5 minutes or 150 seconds (for me) of sprinting would be about 1000m of flat track tempo
3 minutes or 180 seconds of sprinting would be about 1200m of flat track tempo
3.5 minutes or 210 seconds of sprinting would be about 1400m of flat track tempo
4 minutes or 240 seconds of sprinting would be about 1600m of flat track tempo
4.5 minutes or 270 seconds of sprinting would be about 1800m of flat track tempo
5 minutes or 300 seconds of sprinting would be about 2000m of flat track tempo
5.5 minutes or 330 seconds would be about 2200m of flat track tempo

Taking into consideration I am probably slowing down over time, but this is calculable if I use the same hills every couple of weeks.
Starting out at 2.5 minutes of sprinting and working my way up in speed and distance.

Cooldown Stretch

[wisconman]

wisconman on March 29, 2009 at 5:26 pm #80093

Its good to see another decathlete posting on here… A couple things:

You don’t need to be so descriptive about what you do in your warm up, but you do get pretty creative in some of those. Do you do a B skip moving backwards in one of the sets?

Speed work is definitely a good idea for you, add some more volume next time. 4×20 is cutting it pretty short especially for decathlete. Are those 20m flys or are you working on your start? For the core lifts I would keep the same total number of reps but increase the sets and decrease the amount of reps per set… maybe like 5 sets of 7 or 4 of 8. Cleans yo could do 8×2. Aux lifts look ok as long as the jump squats are without weights otherwise that might be too many reps if your holding a decent amount of weight.

I think there is a B-skip moving backwards. I like to be descriptive because it helps me know exactly what I’m doing, also it is helpful for newbs (like I was for a long long time because I was afraid to ask specific questions) because if they looked at it they would really know what to do. As for the speed those are block 20s, should I drop some of the multi jumps and add in more speed work, or should I just build up to it? Goals are to be at my best general fitness level ever when I start next fall…

This is GPP for me, so I’m trying to do alot of conditioning, periodization for weights is as follows:

Mesocycle1: 12-10-8 (Microcycle1: 12-12-12, Micro2: 10-10-10, Micro3: 8-8-8)
Mesocycle2: 8-6-4 (Microcycle1: 8-8-8, Micro2: 6-6-6, Micro3: 4-4-4)
Mesocycle3: 4-1 (Microcycle1: 4-3-2, Micro2: 3-2-1, Micro1: 2-1-1-1 etc.)

Of course it won’t follow this to a T, I’ll throw in some irregularity to keep my body fresh and away from plateaus.

Meso1 comes out to 36-24 reps a lift
Meso2 comes out to 24-12 reps a lift
Meso3 comes out to about 12 to 5 reps a lift

Would you think it would be better for me to start at something with higher sets to reps to focus on better form? Maybe like you said:

Meso1: 8-7-6 equalling 35-23 reps a lift
Meso2: 6-5-4 equalling 24-12 reps a lift
Meso3: 4-1 equalling 12-5 reps a lift

That makes a lot better sense to me from the speed side which as we all know is what I need…

[wisconman]

wisconman on March 29, 2009 at 5:50 pm #80094

Training Continued:

Tuesday

Session A: Morning

Easy Run

Stretch Cooldown
——————————————————————————————

Session B: Evening:

Upper Body Weights

Warmup:
Axe Swing x30
Jump Rope x 30

Circuit Times 2

Weights:
Following the preset reps until changed
Pick one Core lift and two auxiliaries

Core Lifts:
Incline Dumbbell Press
One-Armed Incline Dumbbell Press
Standing Barbell Military Press
Dumbbell Overhead Press
Overhead Barbell Press

Auxiliary Lifts:
One Armed Dumbbell Overhead Press
Overhead Triceps Extension
Curls
Bent Over Rows
Pullovers

End With a Forearm Burnout
Wrist Curls
Plate Wrist Curls
Twist-ups
Behind the Back Wrist Curls
etc.

Then Dumbbell Fly Stretch For Discus and Pullove Stretch for Javelin

——————————————————————————————
Wednesday:

Session A:

Easy Run

Cooldown Stretch

Session B1:
Throws Circuit from Mon-Fri

Session B2:

GPP Circuit from Monday/Friday

Cooldown Stretch

——————————————————————————————

NOTE: STRETCHING ON “THROWING DAYS” INCLUDES BAND WORK FOR SHOT, DISC, AND JAV FORM

[wisconman]

wisconman on March 29, 2009 at 5:55 pm #80095

In Retrospect:

Sunday: Sprints, Jumps, Weights Lower body

Monday: GPP Circuit, Multi-Throws, Hill Tempo

Tuesday: Easy run, Weights upper Body

Wednesday: Easy run, Throws, GPP Circuit

Thursday: Sprints, Jumps, Weights Lower Body

Friday: GPP Circuit, Throws, Hill Tempo

[johnstrang]

johnstrang on March 30, 2009 at 3:03 am #80105

Thanks for posting what your doing for the cycles, it shouldn’t be too much of a problem if you follow it, but like you said if your working on speed I would do the second cycle that you suggested. Especially for things like cleans you don’t want to be doing a lot of reps because it is primarily used for building up power. On the fourth week of every meso are you taking off, maxing, or just lifting light?

Yea I would take away a couple sets of your jumping circuit and definitely add more block starts, or flys. If you do start doing flys increase it to 40-60m.

Do you know when your going to do your first decathlon this season?

[wisconman]

wisconman on March 30, 2009 at 4:23 am #80107

I’m definitely going to do the second cycle that YOU suggested 🙂 it makes alot more sense, when I’m trying to compile stuff like this I often miss out on REALLY obvious good ideas. The Cleans are going to start out super light, I’ll drop the reps in a set when I get heavier but I’m trying to work on form and correct my muscle firing sequence, which includes how and when I to-off, and also hip rotation to an extent.

I took away three of the multi-jumps and added in 4 flying 40s, another option I thought about was making Sunday a speed focus with jumping maintenance, and Friday a jumping focus with speed maintenance. Later on I’ll change my Tuesday into something a litle more speed-based, and reduce the amount of tempo I do on Monday so my legs aren’t shot to do that speed work the next day. Overall goal is to hit about 300m of QUALITY speed work a session, 750m speed work a week.

Every fourth week I am going to shift to a more GPP/Med ball week with weight reps cut in half and only maintenance for speed, on that Wednesday I am going to do a test day including:
1. 150m sprint x1
2. 50yard bounds x1
3. #16 Shot Put OHB x3
4. 300m sprint x1

If I DO a Decathlon it’ll be around May 30, and it will be a super-laid back school affair. Unless George Fox (which is close to where I live) does another Last Chance Decathlon, which would be around June 8, I would do that one instead. Open meets I am looking at would be May Second and/or May 14, but I’ll most likely do summer all-comers meets this year.

[Aaron Springer]

Aaron Springer on March 30, 2009 at 5:06 am #80109

This is awesome.

Give me some time to go over all of it, I hope you don’t mind me asking about a few things that I can’t find on Google. 🙂

[johnstrang]

johnstrang on March 30, 2009 at 5:14 am #80110

Sounds good!

The only other thing I left out was with the multi throws. Seems like too much volume for those too because they are another workout for power and I would keep that to less than 50 per session.

Keep this up though, there is a lot of great info.

[wisconman]

wisconman on March 30, 2009 at 7:32 am #80113

Sounds good!

The only other thing I left out was with the multi throws. Seems like too much volume for those too because they are another workout for power and I would keep that to less than 50 per session.

Keep this up though, there is a lot of great info.

I agree. With the shot throws 50 is plenty, and with the med ball pushes I’d go about 70. However for the rotational throws in the past when I have done those they haven’t taken alot out of me, so I like to keep the volume on those quite high.

[wisconman]

wisconman on March 30, 2009 at 7:35 am #80114

This is awesome.

Give me some time to go over all of it, I hope you don’t mind me asking about a few things that I can’t find on Google. 🙂

Ask away. Most of the reason I wrote this out in full was to remind myself why I am doing things the way I do, and also for any beginners on this site. (I’m not sure if you’re a beginner.) When I started there were tons of questions that I had that I think people assume you know, but when you have never had any real coaching for sprints and jumps like myself it is difficult to fill in the gaps.

[wisconman]

wisconman on March 30, 2009 at 7:51 am #80115

Sunday March 29 2009

Session A:

Dynamic Warmup

Blocks: 4 x 20

* Since I am sprinting in hard sand I dig out my footholds into the sand kind of like runners did in the early 1900s.

*A benefit of sprinting in hard sand, which I have to do because of the geographical surroundings that I live in, is that you can see how your foot is striking the ground. I noticed that my left foot is pointing at about 11 o’clock and my right foot is pointing at 1 o’clock, that is if straight ahead would be noon. I think that if I can get my footfall to point straight ahead I will get more drive out of my sprinting.

* A drawback of sprinting in the sand is that the beach is crooked, that is it tilts towards the ocean. I would have sprinted back and forth today but a very strong wind was blowing from the north which prevented this. To correct this I found a flatter area of the beach, with less wind, and I am going to use that section next time I go out.

* Also, The grade of the beach is so slight I thought it would be possible for me to sprint up the sand doing starts, I was wondering if anyone would know if that is beneficiary? I could also sprint down the sand, but at low tide there is about 30 meters of exposed beach, so the braking period uphill would be very short, I’d have to hook hard to one side, and the braking period downhill would be into the water, which would cause me to freeze to death.

* During my starts I didn’t feel like I was getting that push back drive feeling, that is something I am going to have to work on, but I was also thinking is that just a characteristic of the surface I am working on?

Flying Sprints: 4x35m (20 meter run in with 15 meter max out)

* My stride length in the top end zone matched the strides in the last part of my lead up. Does that mean I have to try and hit a higher velocity in the last part of my lead up?

* The strides during my deceleration were the longest, which seems fitting since you overstride to slow down…

Multi- Jumps:

Pogo x 20m
Gallops x 20m

Rocket Jumps x 5
Tuck Jumps x 5
Split Jumps x 5
Double Leg Butt Kicks x 5

All times 2 with 1:30 rest between jumps, 3 minute rest between sets.

* Holding my hands crossed on top of my head kept my back in a better position, I tend to bend at the waist alot when I am doing these kinds of things.

Cooldown Walk/Skip

[wisconman]

wisconman on March 30, 2009 at 1:57 pm #80119

Sunday, March 29 2009

Session B: Weights

Jump Rope x30s
Axe Swing x30s

times two

Overhead Squats: 4 of 8
Calf Raises: 3 of 25
Hang Cleans: 4 of 4
Lunge Twists: 4 of 8
Hurdle Hops: 1 of 8

All very light weight, focusing on form and getting flexibility back.

[wisconman]

wisconman on April 1, 2009 at 9:57 am #80205

Monday March 30 Session A:

Hurdle Mobility Warmup

GPP:

Pushups x 10
Leg lifts x20
Burpees x20
Prisoner Squats x10
Pullups x equivalent
Jump Rope Feet Together x50
Med Ball Pushups x20
Reverse Lunges x10
Saxon Side Bends x20
Jump Rope Slalom x50
Alternating Leg Lifts x20

Session B : Off, couldn’t really walk, did alot of stretching instead, I’ll be built into it in a week

[wisconman]

wisconman on April 2, 2009 at 5:37 pm #80302

Wednesday April 1

Session A:

Dynamic Warmup

Multi-Shot Throws:

Lunge Throws x10 R and L
Twist Throws x10 R and L
Overhead Throws x10 R and L
Hop Hop Throws x10 R and L
Power Stance x10 R and L

Used a #12. My hand hurts bad. Ahhhh, shot put.

[wisconman]

wisconman on April 4, 2009 at 3:44 am #80353

Thursday April 2nd:

Dynamic Warmup

Block Starts:

4×20 w/ two minute rest

Flying Sprints:

4×20 w/ two minute rest

4 minute Rest

Pogos
Skips For Height(I think I need to do more of these)

Fast Skips
Double Leg Bounds
Single Leg Bounds R and L
Alternating Bounds

Times Two, 1.5 minute Rest between each, 3 minute rest between set

Notes:

* I think I’m going to do fast skips before getting into my block starts. When I did them, I fe;t that “drive” or “push” that you’re supposed to feel when getting out of the blocks, so I did a block start after my fast skips, and I still felt that drive which I didn’t feel when I was doing the block starts earlier. Complimentary?

* The bounds felt way better than the multi-jumps did on Sunday.

[wisconman]

wisconman on April 4, 2009 at 4:14 am #80354

Diet Analysis Plus Determined:

I’m getting too much protein, 186 grams a day. According to the FAQ “What Should I Eat to Maximize Performance?” 186 is a little bit low. I’m going to up it. Actually, I think what it meant is that one day in this week I had way too many grams per kilogram of bodyweight, or something.

Too much sodium. 309% of my DRI. Thats 4638.27 mg over my recommended 1500 mg. Thats a little scary. Evidently Whole Wheat Bread has a ton of salt. So do Tortillas and canned black beans. And peanut butter cookies. Those killed me.

Not enough Omega 6s, Omega 3s, Vitamin E and C, Folate.

So to fix this I’m going to:
1. Cook my own black beans and add no salt.
2. To cut down on bread I’m going to eat more brown rice, which has no salt unless I add it.
3. Start taking Fish oil and multi-vitamins.
4. Have a protein and fiber shake before lunch and dinner to help fill me up so I won’t splurge so much.
5. Eat more fruit and salad, I’ll start with a goal of four servings per day and work up to ten.
6. Look up recipes with more rice than bread, maybe asian/indian style without the salt.

[johnstrang]

johnstrang on April 4, 2009 at 1:55 pm #80375

Good idea getting your diet checked out. Seems like a lot of people underestimate it. I don’t think you need more grams of protein each day though.

[wisconman]

wisconman on April 5, 2009 at 11:15 am #80454

Thursday April 3rd

Session A:

Medicine Ball:

Russian Twist x10
BLF x10
OHB x10
Overhead Scoop x10
Side Scoop x10
Hop Hop BLF x10
Hop Hop OHB x10

2 minute jump rope

Session B:

Pick Up Volleyball 1.5 hours

[wisconman]

wisconman on April 6, 2009 at 2:50 pm #80580

Sunday April 05 2009:

There is a sun today!!!

I got to work out on a track today. Felt good, great weather.

Session A:

Dynamic Warmup

Block Starts:
2×20
2×30

Flying Sprints:

2×20

Multi-Jumps:

30m skip-bounds for height x2

Stair Bounds Circuit:

Alternating leg
Step down pop up
Single Leg Bounds

all times 2

Session B:

Weights:

Front Squats: 4 of 8
Calf Raises: 3 of 25
Back Squats: 4 of 8
Step-Ups: 4 of 8

Finished with some run up hurdle hops with a single leg takeoff, to end explosively and to help maintain my knee drive in takeoffs.

[Matt Norquist]

Matt Norquist on April 9, 2009 at 1:04 pm #80895

Wisconman –

What are your Decathlon Goals and PR’s?

Which events are you focusing on?

Which events are you strongest in?

Which events are you weakest in?

What Decathlons are you planning to compete in during 2009?

[wisconman]

wisconman on April 10, 2009 at 2:25 pm #81036

Thursday April 09

Session A:

5×18 second hills w/1:30min rest

Actually got to work this week, got home late most days, today is the first day I’ve felt up to a workout, it’s hard transitioning from a nightshift to a dayshift.

[wisconman]

wisconman on April 14, 2009 at 1:32 am #81403

Sunday April 12 2009:

Dynamic Warmup
Skip Bounds For Height: 3 x30m

Flying Sprints:

2×20
2×25
2×30

40+ mph winds and whitecaps on the bay, not a great day to be out training but I put on layers and ran with the wind at my back felt pretty good.

[wisconman]

wisconman on April 14, 2009 at 10:31 am #81429

Adding to GPP Circuits more Gymnastics stuff

Backwards Role
Bent Arm Extension Role
Cartwheel
Forward Pike Role
Forward Role
Forward Straddle Role
Handstand
Wide Handstand
Handstand Forward Role
Handstand Backward Role
Flairs
Back Walkover Progression

Also Stretches:

Safety Stretch
On back ankle on knee, pull inward
On side high leg crossed over as high as possible
Bar Hangs
Turnouts

[wisconman]

wisconman on April 16, 2009 at 2:47 am #81590

Wisconman –

What are your Decathlon Goals and PR’s?

Which events are you focusing on?

Which events are you strongest in?

Which events are you weakest in?

What Decathlons are you planning to compete in during 2009?

Sorry I just saw this

My P.R.’s are on the very first page of this post, no laughing 🙂

My long time goal is to score 6k. My short term is to break an easy 5k this year, and maybe break 12 in the 100m. I just kind of learned/understand the concept of controlling acceleration in the 100m. I have always been very uncomfortable in blocks, always felt like I was going to fall to the side or my arms would give out because I never had any weight on my legs, but I’ve devoted a lot to block starts already and I think that will make a big difference. Also, with the acceleration thing I think I usually hit top speed around 30m? Because I can distinctly remember in my 100m PR in my peripheral vision I was straight up and going right as everyone else was starting to come up from their drive phase. Also another problem, I think I am too aware of what is going on around me an don’t focus on my own race.

I am focusing on the sprints, I need to improve my top speed before my LJ,110HH,400m, etc. will improve.

I am best at throws, especially the javelin, I am in between schools right now but when I was at my last CC I wouldn’t ever practice javelin because I was always able to go out and throw 155-164 without much of a problem, depending on the weather here in the Pacific Northwest. My first throw ever in the jav was 153, I think I could have alot of potential in it if I wasn’t a decathlete and could focus. On that note, I want to work more on it specifically so I can help my next school out in open meets instead of being very mediocre in everything.

I am weakest in the jumps, especially Pole Vault and High Jump, Pole Vault I think because of lack of form, and High jump because I have a really bad anterior pelvic rotation, and my arch sucks really bad, also lack of practice. Hopefully this summer Kelly Baggett of Willamette Striders will have a pole vault camp like he did in 07 and I will go to it, or I’ll email him and see if I can get a discount on a week of training instead of having to pay for a whole summer’s worth.

I am planning on competing in a school decathlon at my old High School, fun laid back event, the only goal I have is to break my 1500 PR. I will do a second if that goes well and George Fox University does another last chance decathlon like they did last year.

[Matt Norquist]

Matt Norquist on April 16, 2009 at 3:14 am #81592

Nothing wrong with those marks… You should have an easy enough time cracking 5k. For 6k, and based on your other marks – you will get the biggest point bumps from the following (in order)

Pole Vault – No reason you can’t get yourself up to 11′ with a few practice sessions – that gets you an extra 150 points
Hurdles – at 12.2 – you should run 17.2 without too much work – That gets you 100 points
HJ – 1.70 – Gets you another 70-80 points
LJ – Getting up to 6.00 (gets you 60)
400m – 54.xx gets you 50
100m – 12.00 (gets you 50)

Add all of that up and your PB total would be around 6k – meaning you’d likely score closer to 5700+

[wisconman]

wisconman on April 17, 2009 at 5:46 am #81678

Thursday April 16

Finally a warm day, it was about 64 degrees and no wind

Dynamic Warmup

2x30m skip bounds

Blocks, 5x30m with 2 minute rest

Best Blocks session yet, felt great drive, good stride length, good arms out of blocks, but could still imrove knee drive

2×30 meter buildups

Rocket jmps x5
Double Leg Butt Kicks x5
Split jmps x5

[wisconman]

wisconman on April 20, 2009 at 2:31 pm #81892

Sunday April 19

Dynamic Warmup

Blocks:

4x20m
1x50m

Jumps Circuit

Felt really good out of the blocks, still need more toe off and knee drive but so much better than last year.

[johnstrang]

johnstrang on April 20, 2009 at 2:43 pm #81894

Hey hows the training going? When is that first deca you were talking about?

[wisconman]

wisconman on April 21, 2009 at 3:51 am #81912

My first is the end of may, and because my training has been going so well I think I might do an open meet on the second of may, probably just a 100 meter and maybe the javelin, as all I have really been focusing on is improving speed.

[Matt Norquist]

Matt Norquist on April 21, 2009 at 4:57 am #81917

Where are you doing the End of May Dec?

[johnstrang]

johnstrang on April 21, 2009 at 11:27 am #81930

My first is the end of may, and because my training has been going so well I think I might do an open meet on the second of may, probably just a 100 meter and maybe the javelin, as all I have really been focusing on is improving speed.

Nice, good luck

[wisconman]

wisconman on April 24, 2009 at 6:53 am #82170

Thursday April 23

Dynamic Warmup

Blocks:

20×2
30×1
40×2
30×1
20×1

Multi Jumps:

Skip bounds 2x30m
Alternating Leg Bounds 2x30m
Double Leg Bounds 2x30m
LLRR Bounds 2x30m

[wisconman]

wisconman on April 28, 2009 at 10:38 am #82460

April 27:

Hurdles, I went over about 65.

Javelin, 5 stepped 150 consitantly, thats right on target for me.

[wisconman]

wisconman on April 28, 2009 at 10:39 am #82461

Where are you doing the End of May Dec?

Local High School does an end of the year multis for fun the coach said I could join in.

[wisconman]

wisconman on May 2, 2009 at 3:06 am #82721

Oh man, I volunteer with pre-1st graders a couple times a week it gives me energy seeing them learn its really fun, but they like to get RIGHT IN YOUR FACE and breathe on you so I picked up some disease (some have suggested swine flu but I think it is the plague) and it wiped me out all week, in bed no work definitely no workouts but I’m finally feeling better today and I should be able to start back up by sunday.

[wisconman]

wisconman on May 5, 2009 at 1:28 am #82863

Sunday May 3

Speed work over hurdles (need to implement zone drills)

multi jumps stairs circuit

[wisconman]

wisconman on May 11, 2009 at 6:30 am #83168

Sunday May 10:

Hurdles including zone drill

stairs jumps circuit

[wisconman]

wisconman on May 16, 2009 at 2:04 pm #83435

Block work for first time in a couple of weeks, ive been doing a lot of hurdles. felt a little sluggish. no multi jumps, did a little leg circuit

[wisconman]

wisconman on May 17, 2009 at 12:05 pm #83480

80 degrees today, so I did some tempo, usually i take saturdays off but couldnt pass up the weather. Also messed around in the Long Jump pit, did some easy pop-ups.

[wisconman]

wisconman on May 18, 2009 at 7:22 am #83519

Hurdles, Zone Drill with 1,2,4,5 hurdles, 39″ and reduced spacing by one hurdle base. Finally got it down, decent form considering my soreness. Finished with some SLJ’s, then stretched. I might be getting sick again, I hope not.

[wisconman]

wisconman on May 19, 2009 at 2:48 am #83537

I was just pondering the aspects of motivation. I think that it is easier to go out and do something when you are really good at it. In High School, before I “ran track” I was really into powerlifting. I was the strongest lifter in the school (doesn’t really mean anything I could barely apply that strength onto a playing field) so when I was maxing out people would stop and watch. It was easy to push myself hard, because I was good, I won an award at a football camp and my team looked up to me in the weight room. Now that Im doing track, everything I do seems so mediocre. People get ragged on for running high 11s and I havent broken 12, 23′ isnt good enough to get a scholarship and I havent broken 19, and my pole vault and hurdles are just downright embarassing. I see high School athletes beating my marks with no training, they just show up one day and do it. I think to myself, I KNOW I work harder than him, I KNOW I am stronger than him. I KNOW I know more about overstriding, race strategy, etc. Why can’t I do it? My juco coach was nice enough to give me a track scholarship because I worked harder than almost everyone on the team, and because we had a really small team, and because I have good grades. I try to tell myself that it isn’t about winning, it’s about learning about yourself, and pushing yourself, and staying in shape. But when I get onto that track, its still the same thing, coming up short. When is enough enough? Have I done enough? Ive already attempted more than most athletes ever will in their lives, switching to the opposite spectrum of the field, an offensive lineman trying to become a halfback. When does the journey end? One more hill, one more rep, one more hurdle, one more jump. Cooldown, stretch. Dont eat that, go to bed, wake up, do it again. Am I improving? Am I working hard? Hard enough? Smart enough? Im not sure anymore.

[Matt Norquist]

Matt Norquist on May 19, 2009 at 3:19 am #83540

I was just pondering the aspects of motivation. I think that it is easier to go out and do something when you are really good at it. In High School, before I “ran track” I was really into powerlifting. I was the strongest lifter in the school (doesn’t really mean anything I could barely apply that strength onto a playing field) so when I was maxing out people would stop and watch. It was easy to push myself hard, because I was good, I won an award at a football camp and my team looked up to me in the weight room. Now that Im doing track, everything I do seems so mediocre. People get ragged on for running high 11s and I havent broken 12, 23′ isnt good enough to get a scholarship and I havent broken 19, and my pole vault and hurdles are just downright embarassing. I see high School athletes beating my marks with no training, they just show up one day and do it. I think to myself, I KNOW I work harder than him, I KNOW I am stronger than him. I KNOW I know more about overstriding, race strategy, etc. Why can’t I do it? My juco coach was nice enough to give me a track scholarship because I worked harder than almost everyone on the team, and because we had a really small team, and because I have good grades. I try to tell myself that it isn’t about winning, it’s about learning about yourself, and pushing yourself, and staying in shape. But when I get onto that track, its still the same thing, coming up short. When is enough enough? Have I done enough? Ive already attempted more than most athletes ever will in their lives, switching to the opposite spectrum of the field, an offensive lineman trying to become a halfback. When does the journey end? One more hill, one more rep, one more hurdle, one more jump. Cooldown, stretch. Dont eat that, go to bed, wake up, do it again. Am I improving? Am I working hard? Hard enough? Smart enough? Im not sure anymore.

I know exactly what you mean. It is way easier to push yourself in an area of strength. (While “Rudy” stories make for good movies, none of us want to be tackling dummies all for a couple seconds playing time. In real life, we want to be the guy on the starting line-up). It’s why I stopped competing for almost a decade – I knew I’d never have the raw talent to compete with Dec guys like Bryan Clay and Tom Pappas. Once I’d established myself in my career, where I do have the ability to compete with the best (and make good money!), I was able to start training/competing again, but for different reasons.

I got back into training, because I realized I loved it. Track is one of those sports (kind of like golf) where you can continue to make gains for a long time, and up to a relatively senior age (for instance when I run out of improvements in the Dec in a few years, I can switch and see what I can do in just hurdles for a couple years, then just throws, then just mile, and so on). To me, the beauty of track and field is the thrill of the chase. Most of us will never be the fastest, strongest, furthest – but we can always gain a little ground and beat our own best. And we can all beat the guys you see throwing around weights and running on the treadmills at the gym!

For those of us who are never going to be on the Olympic stage, isn’t improving on our own best all that really matters? And there are those rare moments of perfection, where you line one up perfectly and the javelin comes out of your hand like a torpedo, or you don’t touch a single hurdle over the entire 110m, etc – that make the stumbles, torqued elbows, etc – all worthwhile. My two bits.

[johnstrang]

johnstrang on May 19, 2009 at 3:44 am #83541

I am with Matt on this one. Its always going to be hard to motivate yourself when you work hard and you see others doing well and you feel like you start to fall behind. The great thing about track and field is that although your stepping up to the line to compete it can just be against yourself and your own goals. There might be seven others in the race and you can either try to beat them or just try and set a new personal best.

Bottom line though, you just have to do what you enjoy. We all get burned out, especially after long periods of training, but maybe take a short break and set some goals for yourself. Find the things about track and field that you love and have fun with and stick to that. Good Luck

[wisconman]

wisconman on May 19, 2009 at 12:35 pm #83559

Monday May 18

Tempo in Soft Sand

5x60m w/25 sec rest
1 minute rest
5x60m with 25 sec rest

Focused on staying tall and getting more leg drive/lift out of my left leg I think it is lazy

[Matt Norquist]

Matt Norquist on May 20, 2009 at 1:34 am #83585

What was main objective of today’s workout (5×60 in soft sand with real short rest)??

[wisconman]

wisconman on May 20, 2009 at 1:44 am #83586

Recovery

“Beach running can be good for recovery days. The soft surface is very easy on you legs. I would do 100 meter tempo runs on just as I would on the track with possbily a bit lesser volume since running on sand may be alot harder than runnning on the grass or track. It could also be good for lower leg strengthening.”

Mike? Not sure where but I pulled this off of the site a while ago. Tide/breaker was coming in and the beach was disappearing quickly I only had 60m to use.

[Matt Norquist]

Matt Norquist on May 20, 2009 at 1:48 am #83587

Got it.

[aivala]

aivala on May 21, 2009 at 8:28 am #83668

I was just pondering the aspects of motivation. I think that it is easier to go out and do something when you are really good at it. In High School, before I “ran track” I was really into powerlifting. I was the strongest lifter in the school (doesn’t really mean anything I could barely apply that strength onto a playing field) so when I was maxing out people would stop and watch. It was easy to push myself hard, because I was good, I won an award at a football camp and my team looked up to me in the weight room. Now that Im doing track, everything I do seems so mediocre. People get ragged on for running high 11s and I havent broken 12, 23′ isnt good enough to get a scholarship and I havent broken 19, and my pole vault and hurdles are just downright embarassing. I see high School athletes beating my marks with no training, they just show up one day and do it. I think to myself, I KNOW I work harder than him, I KNOW I am stronger than him. I KNOW I know more about overstriding, race strategy, etc. Why can’t I do it? My juco coach was nice enough to give me a track scholarship because I worked harder than almost everyone on the team, and because we had a really small team, and because I have good grades. I try to tell myself that it isn’t about winning, it’s about learning about yourself, and pushing yourself, and staying in shape. But when I get onto that track, its still the same thing, coming up short. When is enough enough? Have I done enough? Ive already attempted more than most athletes ever will in their lives, switching to the opposite spectrum of the field, an offensive lineman trying to become a halfback. When does the journey end? One more hill, one more rep, one more hurdle, one more jump. Cooldown, stretch. Dont eat that, go to bed, wake up, do it again. Am I improving? Am I working hard? Hard enough? Smart enough? Im not sure anymore.

You will be amazed by how much you can improve by learning to do things right. You can drop a ton from your 100m time just by learning to run properly without necessarily getting in a better shape. You have to try lot’s of possible sprinting cues and find out wich one works better for you. You will probably end up finding it “accidentally”, but with the extense trial / error system the odd of having that “accident” are determined by you.
Example? I went from 11.8h to 10.9h on a bend just by learning to run. When I ran the 11.8 my clean max was 70kg and had better speed endurance. Had some injuries, started from scratch, tried 1000000 possible combinations of cues, “accidentally” figured out the real relaxing thing and learnt to run, clean barely at 75kg and with no SE at all everything more or less clicked and voila, 10.9 on a bend. That’s virtually a one second drop just from learning to sprint correctly.
I am pretty sure I am not the only one that has experienced this. Doing one thing wrong can slow you down a lot from you physical potential.

[wisconman]

wisconman on May 23, 2009 at 2:50 am #83744

I hope ure right aivala. My new coach should be able to do it if anyone can. As for training my illness/cold flared up again and I went to the clinic. Was expecting to get some medication, but instead I got a blood test and Im getting a CT scan today. What for? I think it is a little ridiculous. Blood work came back normal, imagine that, he wants to check for sinus infection? with the scan, but I think he’s trying to make $$$ by prescribiing unnecessary treatment.

[johnstrang]

johnstrang on May 23, 2009 at 3:32 am #83745

I hope ure right aivala. My new coach should be able to do it if anyone can. As for training my illness/cold flared up again and I went to the clinic. Was expecting to get some medication, but instead I got a blood test and Im getting a CT scan today. What for? I think it is a little ridiculous. Blood work came back normal, imagine that, he wants to check for sinus infection? with the scan, but I think he’s trying to make $$$ by prescribiing unnecessary treatment.

What was the blood test for, and I think you might be right because I have never had a CT scan to check for a sinus infection. Usually the doctor just asks how long youve been sick, if you have pain in your sinus areas and what color your phlem is. Maybe time for second opinion?

[wisconman]

wisconman on May 23, 2009 at 3:39 am #83746

My insurance covers almost all of it, but still… If I dont get some answers/meds today Ill get a second opinion.

[wisconman]

wisconman on May 25, 2009 at 12:47 pm #83896

didnt get the CT scan it didnt look like my insurance would cover it so im getting a second opinion.

Sunday May 24

Hurdles:

Over 5 at reduced spacing and 39″

Zone Drill:

Hurdles 1,2,3,5, had an ok workout, still not feeling great

Questions:

How do I increase my turnover speed in between hurdles? Could not using your arms well slow down your turnover between hurdles, i.e. is this a common problem with beginning hurdlers?

Does stretching your IT band improve trail leg flexibility significantly for anyone else? I think it has for me…

Hips rotate posterior going over the hurdle with an aggressive forward lean?

[johnstrang]

johnstrang on May 25, 2009 at 2:30 pm #83898

A lot of times what you do in between the hurdles is a result of how you go over the hurdles. If your floating over the hurdles it will be hard to increase your turn over because you have lost your momentum. Not using your arms well could be hurting you if you are spreading them out and then landing awkwardly. You are right about the rotation and aggressive lean, but don’t get too technical in your mind. Stay tall and keep your hips up, don’t let them dip right before you go into the next hurdle. Think attack and running through the hurdle rather than aggressive forward lean. If you can get some video on here it would help determine the ways that people on the forum can help you with your technique and turn over.

I’m glad you’re going for the second opinion… CT scan sounded sketchy.

[wisconman]

wisconman on May 26, 2009 at 3:11 am #83905

I know my hurdle clearance is way better than last year, I know the “float” feeling and when I am aggressive and dip forward I dont have that feeling, but sometimes I lean back a little for one reason or another and then I tend to sail. I think repetition with conscious criticism towards improving will fix the problems in time. It seems like whenever you start doing a new event the second you ask how to fix something the next time you practice it youve figured it out.

[wisconman]

wisconman on May 26, 2009 at 4:19 am #83913

Monday May 25

Hill Tempo:

x24″
x23″
x25″
x24″
x24″

approx equivalent of 800m of tempo

Goals/Reason: Build Lactic Acid Tolerance, Condition Muscles

[johnstrang]

johnstrang on May 26, 2009 at 4:30 am #83920

I know my hurdle clearance is way better than last year, I know the “flaot” feeling and when I am aggressive and dip forward I dont have that feeling, but sometimes I lean back a little for one reason or another and then I tend to sail. I think repetition with conscious criticism towards improving will fix the problems in time. It seems like whenever you start doing a new event the second you ask how to fix something the next time you practice it youve figured it out.

I agree with you 100%. It seems like you know what you’re supposed to do so def try and film yourself and just watch it on your own even. A lot of times you realize you have been throwing an arm out awkwardly or taking off too close or not leaning in as much as you might have thought, and basically answer all your questions on your own.

[wisconman]

wisconman on May 27, 2009 at 9:11 am #84001

My illness was diagnosed as an Ear infection and Sinus infection. Finally got some stuff for it. Legs feel great after the hills yeaterday, was expecting some soreness, but there is none. Could I be in better shape than I give myself credit for? Or are the light steroids I was prescribed giving me an unfair advantage? Only time will tell. As for this week, my bench max went up 150 pounds and my squat max… JK

[wisconman]

wisconman on June 1, 2009 at 4:17 pm #84303

I have some catching up to do.

Thursday Block Starts.
Friday 10x100m with walk back rest, felt really good form staying tall.
Sunday Hurdles and a weight circuit, back felt good doing squats first time in a long time.

[wisconman]

wisconman on June 3, 2009 at 4:14 am #84362

Monday June 2:

Hill Tempo-120 secs total approx. 800m

[wisconman]

wisconman on June 5, 2009 at 2:06 am #84466

Wednesday June 3

Lifting Complex/Circuit

GPP Hill Runs (backwards, sidestep, skipping up hills)

[wisconman]

wisconman on June 5, 2009 at 12:58 pm #84500

Thursday June 4

Block Starts 10x20m

[wisconman]

wisconman on June 8, 2009 at 2:16 pm #84627

Sunday June 7

Weights

Front Squats: 4 0f 5
Split Hang Cleans: 4 of 3
Step-Ups: 2 of 6

Got a new job with more regular hours so I am starting to re-work my schedule. I work at a Marina, and a perk as I found out on the second day of work is if you’re friendly with the fisherman they’re happy to give you fresh salmon. Pacific Northwest 1 hour dead fresh salmon. Screw Fish Oil.

[wisconman]

wisconman on June 11, 2009 at 1:41 am #84700

June 8

GPP Run Hills running backwards, skipping, crossovers, up and down hills

[wisconman]

wisconman on June 11, 2009 at 2:27 pm #84727

June 10

10 x 20m block starts

Bounding

Front Squats
Back Squats

[wisconman]

wisconman on June 12, 2009 at 2:40 pm #84764

June 11

Weights: Dumbbell Complex

Hill Tempo, 800m

[wisconman]

wisconman on June 16, 2009 at 12:42 am #84864

June 12: extensive tempo

June 14: Hurdles

[wisconman]

wisconman on June 18, 2009 at 9:30 am #84989

June 17:
Block starts x 200m worth of volume

feeling a little sick again, stomach this time. I also saw a eagle almost pick off a seagull and some seals fighting. That was cool.

Evening:

Front Squats
Back Squats
Hang Cleans

[Matt Norquist]

Matt Norquist on June 18, 2009 at 11:55 am #84994

When are you doing that Deca with your HS team?

[wisconman]

wisconman on June 19, 2009 at 1:48 am #85026

When are you doing that Deca with your HS team?

That fell through, the deca happened when I was sick for a couple of weeks and I would have made it through the 100m and then passed out.

[wisconman]

wisconman on June 19, 2009 at 3:24 pm #85126

Thursday June 18

800m hill tempo

[wisconman]

wisconman on June 25, 2009 at 9:30 am #85597

Wednesday June 24

Speed Work

5x20m flys
5x30m flys

Multi-Jumps

[wisconman]

wisconman on June 26, 2009 at 2:31 pm #85666

Thursday June 25

800m tempo

[wisconman]

wisconman on July 11, 2009 at 1:53 pm #86255

Thursday July 9:

220m speed

Multi-jumps

Friday July 10:

1000m tempo