[ws100]

ws100 on March 20, 2004 at 7:46 pm #9018

ok this is the beging of my outdoor season. I have lifted a little inbetween the end of indoor and the begining of outdoor. Here is my plan. I am a senior in high school.

Monday
Warm up and stretch.
Plyometrics 2 sets for 10-30 seconds with 30 second rests inbetween sets and 1 minute rest inbetween exercises. 7 plyometrics exercises right now including bounds, excells, skips, double leg hop,s high knees, jumping side to side/ back and forth, and depth jumps.

Tuesday
Warm up stretch
Hurdle tecnique and later in the season speed work on the track with a few hurdles. Weights after hurdle work or just weights.
4sets12reps of
-inclined leg press
-claf raises
-lat pull down
-bench press
-squats
as the seaon progresses I will increase weight and decrease reps.

Wednesday
Warm up stretch
Easy day of jogging
maybe 4X200 30 secs each 1 minute recovery. Tecnique work for HJ and TJ.

Thursday
Warm up stretch
Hurdle tecnique and later in the season speed work on the track with a few hurdles. Weights after hurdle work or just weights.
4sets12reps of
-inclined leg press
-claf raises
-lat pull down
-bench press
-squats
as the seaon progresses I will increase weight and decrease reps.

Friday
Warm up stretch
Easy day of jogging
maybe 4X200 30 secs each 1 minute recovery. Tecnique work for HJ and TJ.

Saturday and Sunday off.

Any advice would be great. Thnaks.

[ws100]

ws100 on March 21, 2004 at 6:32 am #26437

Any suggestions on what to change or do differently before I begin on monday?

[Mike Young]

Mike Young on March 21, 2004 at 11:59 pm #26438

I would recommend against making plyometrics the whole workout. In my opinion it should just be a part of a more all-encompassing workout. As a general statement that can apply to the whole week setup, every workout should address every biomotor demand (flexibility, strength, speed, etc.) of an athlete's event. The extent to which each biomotor capacity is addressed in a given workout will vary and should be dependent on what the specific goals of the session are.

ELITETRACK Founder

[ws100]

ws100 on March 22, 2004 at 1:35 am #26439

So if I want to run a sub 15 second 110 hurdle time what sould I focus on the most?

[ws100]

ws100 on March 23, 2004 at 6:31 am #26440

Well today I did 6 300's with 45seconds recovery
then I did a little weights
1set 10 reps inclined leg press low weight
5sets 10reps moderate weights
1 sets 10 reps calf riase low weight
2 sets 10 reps calf riase moderate weight

[Mike Young]

Mike Young on March 23, 2004 at 1:35 pm #26441

[i]Originally posted by ws100[/i]
So if I want to run a sub 15 second 110 hurdle time what sould I focus on the most?

Sprint speed development and hurdling efficiency.

ELITETRACK Founder

[Carl Valle]

Carl Valle on March 23, 2004 at 6:59 pm #26442

make sure you maximize hurdle technique volume by doing air drills as much as possible and leave the approach and landing contacts to a minimum. Not only will you learn faster but get less sore and it will not retard speed.

[Mike Young]

Mike Young on March 23, 2004 at 9:12 pm #26443

Phoenix-
What do you mean by air drills?

ELITETRACK Founder

[Carl Valle]

Carl Valle on March 24, 2004 at 4:36 am #26444

What makes a great hurdler is the mechanics over the hurdle…so doing the wilbur ross drill, snap down work, trail leg snatches with a fast walk over works flight mechanics and arm action without the impact of actual hurdling.

[ws100]

ws100 on March 26, 2004 at 3:01 am #26445

Tuesday I did excels and a speed hurdle workout. Then I got my knee smashed and went home.

Wednesday I took it easy and warmed up stretched out and ran a few easy 400's (knee was sore)

Thursday I did a pool workout. The knee is getting better.

[ws100]

ws100 on March 29, 2004 at 5:09 am #26446

Saturday
I went for a light jog and stetched out.

Sunday
warm up and stretch.

[ws100]

ws100 on March 30, 2004 at 4:52 am #26447

Monday
I did a 330 hurdle workout and then did some starts over two hurdles. My steps to the firsr hurdle are wrong what can I do to fix this?

[ws100]

ws100 on March 30, 2004 at 4:54 am #26448

Here are my PB's and goals for this year.
55meter HH 8.0 hand 8.45 F.A.T.
HJ 5'10"
Last year
110meter HH 16.4 hand
TJ 39'10"
Goals to break 15 for the 110meter HH
jump 6'0" in HJ
jump 45' in TJ

[Derrick Brito]

Derrick Brito on March 31, 2004 at 2:56 am #26449

if your steps are wrong to the first hurdle you can switch your feet. im assuming you are talking about 110H. you run the 110h about as fast as me, so ill be keeping an eye on your journal. 😉 i ran 16.3 HT two weeks ago, but i havent ran it since, because i was in brazil last week. good luck with your season and goals.

[ws100]

ws100 on March 31, 2004 at 3:52 am #26450

Yeah today I did a speed workout then after that I ran a 16.5 which is decent since I had no energy left and I was dead at the seventh hurdle. I did 4 100's then some hurdle form and starts with two hurdles after.

[ws100]

ws100 on April 2, 2004 at 3:10 am #26451

Wednesday
I did weights today.
Warm up and stretch.
Inclined leg press 6sets 10 reps with 230lbs.(tough)
Calve raises 6sets 10 reps 70 lbs.(pretty easy)
Arm curles 5 sets 10 reps 65lbs.(tough)
Peck machine 2sets 10 reps 50lbs.(moderate)
Sitting bent press 6sets 10 pers 80 lbs.(moderate)

Thursday
Warm up and stretch
.Today I did some light running and then hurdle work.

[Derrick Brito]

Derrick Brito on April 3, 2004 at 1:45 am #26452

whats your height and weight?

[ws100]

ws100 on April 3, 2004 at 5:20 am #26453

6'3" around 165.
Friday day off my quads are dead from lifting.

[ws100]

ws100 on April 6, 2004 at 3:19 am #26454

Monday Wieghts
warm up and stretch
Inclined leg press 6sets 10 reps with 230lbs.(moderate)
Calve raises 6sets 10 reps 80 lbs.(moderate)
Arm curles 3 sets 10 reps 65lbs.(tough)
inclined bech press 1set 10 reps 65 lbs.
(easy)
sitting bench press 4sets 10 reps 80lbs. (moderate)

[ws100]

ws100 on April 7, 2004 at 3:36 am #26455

Tuesday
5 200 meters at 75% sprint 200 walk 200 continuous.
triple jump work (me jumping around for fun since there is no coach for this.)

[ws100]

ws100 on April 8, 2004 at 3:07 am #26456

Wednesday
warm up stretch
2 sets 10 hurdles college highs. (85%)
triple jump 2 decent jumps. don't know how far though.

[ws100]

ws100 on April 9, 2004 at 3:12 am #26457

Thursday
warm up and stretch
time trials sort of
110HH 16.3
HJ the bar went to 5'2" and I jumped over it with a 1 step approach
300 hurdles 51.7 this was more of a jog not a sprint.

[Derrick Brito]

Derrick Brito on April 10, 2004 at 2:40 am #26458

you should probably change your weights program if what you posted on 4/5/2004 is the norm.

[ws100]

ws100 on April 10, 2004 at 2:42 am #26459

What should I do? I just go to the weight room and do what I feel like. I was thinking of adding some squats and doing some plyometric exercises.

[magic-stick]

magic-stick on April 10, 2004 at 11:32 pm #26460

:dance:

[Derrick Brito]

Derrick Brito on April 11, 2004 at 5:21 am #26461

you should scrap the isolation exercises, like curls and calf raises, and start doing multi segment exercises. my favorite routine, which ive advocated quite a bit is: squat, bench, pullups, cleans. it doesnt have to be that specifically, but generally a press, pull, squat, olympic lift routine is a good start. generally you want to keep the same routine for a while too, be consistent. this way you can maximize gains in that area and it should transfer better to the track.

what is your 100m time? as mike mentioned earlier, you want to maximize your sprinting ability in order to go over hurdles faster. especially if you want to run sub 15 seconds in the 110s. some examples of 110 hurdlers and 100m times:
me (11th grade): 15.7s 110m, 11.6s 100m
ferleman (10th grade): 15.6s 110m, 12.2s 100m
barto (graduated last year): 14.9s (i think) 110m, 11.1s 100m
woelke (graduated last year) 14.7s (i think) 110m, 11.0s 100m

[ws100]

ws100 on April 14, 2004 at 2:14 am #26462

Don't really no my hundred time since I don't run it, probably around 12. Thanks for the lifting advice.

[ws100]

ws100 on April 14, 2004 at 2:19 am #26463

Friday and Sunday just stretch
Saturday warm up and stretch then some push up sit ups and a few other easy exercises.

Monday
warm up stretch
weights, today was my last day of my old weights now I am going to begin cockysprinter's weight training method and see how it works.
Today
inclined press 200lbs. 6sets 10 reps (easy)
calf raises 6 sets 10 reps 80lbs. (easy)
Arm curles 3 sets 10 reps 65lbs.(moderate)

[Derrick Brito]

Derrick Brito on April 14, 2004 at 11:38 pm #26464

you might also want to consider changing your reps. i dont know where you are in terms of your season, but usually you have higher reps at the beginning of the season and lower your reps and up the intensity as the season goes on. also, you want to keep your reps on oly lifts low, i think mike suggests never going over 5 reps per set.

[ws100]

ws100 on April 15, 2004 at 4:48 am #26465

I haven't even started my first meet. The season goes to early June when states is. Should I start doing like 3sets 8-10 reps now. Then in a month drop to 3 sets 6 reps. Increasseing weight as the reps go down?

Wednesday college visit. no track

[Derrick Brito]

Derrick Brito on April 15, 2004 at 8:51 pm #26466

oh, well 3×10 is fine then. im a good 5 or 6 weeks into my season already so, i guess i was thinkin you would be too. switching to 4×6 in a month would probably work, but you have decide the prpoper time to do so.

[ws100]

ws100 on April 16, 2004 at 4:55 am #26467

ok thanks for the advice.

Thursday

First meet of the year our team got destroyed.
My performances on a gravel track and a pavement HJ pit.
110HH 16.6 1st
HJ 5'6" 2nd couldn't get my steps the pit sucked
TJ 38' something 2nd which was decent seeing it was the first time I actually did a good run through and jump. I need to practice TJ and HJ more, the hurdle time will be faster on a better track.

[ws100]

ws100 on April 17, 2004 at 3:35 am #26468

Friday
girls had a home meet so I took it easy did some HJ and one TJ run through then watched some of their meet.
Sat thru Mon is off meet tues.

[ws100]

ws100 on April 21, 2004 at 1:23 am #26469

Tuesday as usual we lost our meet.
My performances
110HH 15.5 (1st) which is desecnt but I felt I slowed down too fast after reaching max v.
HJ 5'6"(2nd) I had 5'8" but I tapped the bar with my calf.
TJ either 37' or 38' (1st) if I find it in the paper I'll post it. I had to jump from a 32' board which I think had some effect and the jumps weren't that good. There is no jumping coach… no excuses but I don't know the proper form.

[ws100]

ws100 on April 22, 2004 at 8:39 pm #26470

Wednesday
warm up and stretch then ab work and weights at home.

[ws100]

ws100 on April 23, 2004 at 5:40 am #26471

Thursday
no practice vacation.

[ws100]

ws100 on April 23, 2004 at 7:15 pm #26472

Friday rain
so stretch inside then some pylo stuff.
This is what I did
-front to back jumps for 10 seconds 3 sets with 30 secon rest in bewteen.
-1min rest
-side to side jump for 10 seconds 3 sets with 30 secon rest in bewteen.
-1min rest
-combine front back side 20 seconds 3 sets with 30 secon rest in bewteen.
-1min rest
-2 sets 6 depth jumps

[ws100]

ws100 on April 25, 2004 at 9:59 pm #26473

Saturday work all day

Sunday stretch

[ws100]

ws100 on April 27, 2004 at 1:10 am #26474

Monday
stretch weights
bench press 3sets 8 reps 95lbs 1set 5 reps (tough)
squats 1 set 8 reps 90lbs (moderate) did know correct form so I stopped
lat pull down 3sets 8 reps 80lbs. (moderate)
inclined leg press 3sets 8 reps around 300lbs. (moderate)
calve raises 100lbs. 3sets 8 reps (moderate)
Next time I think I will not do calves and inclined leg press and instead do more squats.

[ws100]

ws100 on April 28, 2004 at 2:20 am #26475

Tuesday
warm up stretch
100m all out.
100X4 practice hand offs.
TJ run through pratice
more stretching
meet tomorrow

[ws100]

ws100 on April 29, 2004 at 5:00 am #26476

Wednesday
meet we lost
110HH 16.6 (2nd) I walked across the finish line because I was lazy
HJ 5'4" (3rd) I hurt my wrist once I cleared 5'4"
TJ 38'7" (1st) I jumped alot farther but fouled.
4X100 split 11.4 with a bad handoff.
It was a cold and windy day high 40's to lower 50's.

[ws100]

ws100 on April 30, 2004 at 3:56 am #26477

Thursday
warm up stretch
4X100 hand offs (3)
HJ practice
3 sets of 4 college high hurdles out of blocks
then 1 set of 4 high school high hurdles out of blocks

[ws100]

ws100 on May 1, 2004 at 3:56 am #26478

Friday
We had an easy day because the girls had a home meet.
warm up stretch
4X100 hand offs (2)
1 100 meter all out sprint into the wind in spikes.

[ws100]

ws100 on May 2, 2004 at 3:31 am #26479

Saturday
warm up stretch
abs work then 15min jumping rope

[ws100]

ws100 on May 2, 2004 at 11:58 pm #26480

Sunday
warm up and stretch then wieghts at home.
We have meets tuesday and thursday next week so I figure easy pre meet monday, tuesday meet, wesnesday weights/ pre meet, thursday meet, and friday hurdle/ speed work.

[ws100]

ws100 on May 4, 2004 at 1:32 am #26481

Monday
warm up stretch
Weights
3stets 8 reps inclined leg press 325lbs (moderate)
1stet 8 reps inclined bench press 75lbs (moderate)
3stets 8 reps bench press 95lbs. (tough)
2stets 8 reps clalf raises 110lbs. (tough-moderate)
1 set 8 reps clalf raises 100lbs fast (moderate)
Squats 1 set 8 reps 90lbs. (moderate)

[ws100]

ws100 on May 6, 2004 at 3:44 am #26482

Tuesday
Meet lost
windy and cooler day around 40's- to 50's
110HH 16.5 (1st)
HJ 5'0" (1st) I just stopped here b/c I had other things to do
TJ 38'5" (1st)
4X100 don't know split, team time 50.9 (1st)

[ws100]

ws100 on May 6, 2004 at 3:45 am #26483

Wednesday
We did pretty much nothin today.
Warm up stretch, then I did 2 400's on the track. (65-70%)

Meet Thursday

[ws100]

ws100 on May 8, 2004 at 2:24 am #26484

Thursday
Lost
HJ 5'8" (1st)
TJ 39'4" (1st)
110HH 16.4 (1st)
4X100 (lost) don't know my time but I bet my man who started ahead of me.

Friday
warm up and then some football.

[ws100]

ws100 on May 12, 2004 at 3:06 am #26485

Saturday
Invitational Relays
I ran a fast 200m and 100m.

Sunday
Weights and ab work at home.

Monday Meet
HJ 5'6" (1st) I stopped here to TJ
TJ 38'9" (1st) I didn't jump too good
110HH 16.3 (1st) pretty good time there was no one close to me and it was slightly windy.
200m 25.4 (3rd) slow time, I slipped around the turn and I didn't seem to go as fast as on Saturday.

Tuesday Recovery
I did 3 sets of 4 hurdles at college high then 1 set of 4 hurdles at high school high all in sneakers.

[ws100]

ws100 on May 13, 2004 at 1:20 am #26486

Wednesday
Weights
warm up and stretch then weights
bench 110 lbs 1 set 10 reps (moderate)
bench 120 lbs 2 sets 8 reps (tough)
Lat pull down 80 lbs 3 sets 10 reps (moderate)
inclined leg press 325lbs 3 sets 8 reps (moderate)
calves 3 sets 8 reps (moderate)

Tomorrow- meet, but we are gonna get destroyed so I decided to lift today.

[ws100]

ws100 on May 14, 2004 at 3:58 am #26487

Thursday meet
we got destroyed I'll find out the score maybe tomorrow.
HJ 5'4" (2nd) I kept hitting my calves
TJ 36'10" (2nd) just bad
110HH 16.2 (2nd) After the 6th or 7th hurdle I just cruised in b/c I knew I had 2nd. I probably should have ran all the way through 1st place ran 15.5
200 meters 26.4 (2nd) I came out of the blocks too slow and didn't run the turn fast enough.
I was really tired the hole meet b/c I didn't get much sleep last night.

[ws100]

ws100 on May 15, 2004 at 10:08 pm #26488

Friday
took the day off

Saturday I think I am gonna stretch and do some light weights and ab work.

Meet on Monday.

[ws100]

ws100 on May 18, 2004 at 4:10 am #26489

Monday Meet Win, the first win 1-7 (record)

HJ 5'6" (1st) I cleared this then went to TJ
TJ 37 ish (1st) the runway was horrible.
110HH 17.5 (1st) I took this real easy b/c I had to run the 100m right after
100m 11.9 (2nd) the track surface was pretty bad, pavement with a little rubber sprayed on it.

[ws100]

ws100 on May 19, 2004 at 3:22 am #26490

Tuesday

Weights
30 min basketball (warm up) then stretch
4sets 6reps 120lbs calves (tough)
4sets 6reps inclined leg press 345lbs (tough)
4sets 6reps squats 90lbs (tough)
ab work
-3stes 10reps push ups
-25 2 to 8 inches above the ground leg straight (6inches)
-25 sit up knees 90*
-25 sit ups leg straight up
-10 v ups touch your toes by bringing your upper body off the ground and raising your leg at the same time.

The Plan-
Wed hopefully easy tempo
Thurs speed then upper body weights
Fri pre meet
Sat league meet

[ws100]

ws100 on May 20, 2004 at 3:53 am #26491

Wednesday
easy day
30 min basketball (warm up)
stretch
4X100 hand off practice
3 400's easy pace

[ws100]

ws100 on May 21, 2004 at 2:39 am #26492

Thursday
15 min basketball (warm up)
1 400m
stretch
2 20m accel to 20m full out to 20m coast
40 touches plyo
then photo shoot-
I had to do all these different hurdle things but it was ok b/c I was mostly just doing starts or starts and 2 hurdles.

Then 2 full sets college high hurdles
1 full set high school high hurdles
Then 4X100 hand offs
All in spikes
This practice tired me out so I didn't do upper body lifts. I might do a little at home.

[ws100]

ws100 on May 22, 2004 at 3:14 am #26493

Friday
20 min basketball (warm up)
400m
stretch
4X100 hand offs (2)
starts out of the blocks (3)
Leagues tomorrow.

[ws100]

ws100 on May 22, 2004 at 8:16 pm #26494

Saturday
League meet cancelled
I don't think I am gonna do anything today.

[Derrick Brito]

Derrick Brito on May 22, 2004 at 10:23 pm #26495

if you look at this again today, i recomend you do something as a meet replacement. do a couple sets of full runs over hurdles, not necesarily top speed, but many people dont have much experience running past the 4th or 5th hurdle.

[mister-c]

mister-c on May 23, 2004 at 12:18 am #26496

After looking at what you have done and what you need to do I would suggest that you follow the same plan I outlined in your hurdle peaking post with the following exceptions.

1. STOP GOING OVER COLLEGE HURDLES! If your coach wants to make you go over them, tell him that you will do it after the workout that you have planned for the day, and then when it comes time to go over them tell him you are too tired and you dont want to hurt yourself or tire yourself out for the meet. Do what you have to, but dont go over hurdles at college height.

2. For lifting, bring the sets down to 3×6 because its late in the season and you dont wanna wear yourself out.

3. Keep tempo runs on grass and only do 8×100 in about 17-18 seconds with 1-2 minute rest in between.

4. If you are feeling tired, lower the volume of the plyos or skip them altogether (except on Monday).

5. If you feel comfortable, feel free to up the hurdle volume on thursday, but again, dont overdo it.

Other than this, I would follow what I wrote, and good luck.

[ws100]

ws100 on May 23, 2004 at 5:09 am #26497

Saturday
well I decided to do a lillte something
warm up stretch
40 touches plyos
ab work
-3stes 10reps push ups
-25 2 to 8 inches above the ground leg straight (6inches)
-25 sit up knees 90*
-25 sit ups leg straight up
-10 v ups touch your toes by bringing your upper body off the ground and raising your leg at the same time.

[ws100]

ws100 on May 24, 2004 at 12:20 am #26498

Sunday rest

[ws100]

ws100 on May 25, 2004 at 12:28 am #26499

Monday
doctors and bad weather.

[ws100]

ws100 on May 26, 2004 at 1:42 am #26500

Tuesday speed
warm up stretch
5 4X100 hanoffs
in spikes
5x flying 30s with 30m buildup with full recovery
3sets 3 high school high hurdles out of blocks
ab work
-3stes 10reps push ups
-25 2 to 8 inches above the ground leg straight (6inches)
-25 sit up knees 90*
-25 sit ups leg straight up
-10 v ups touch your toes by bringing your upper body off the ground and raising your leg at the same time.

I am going to combined both upper and lower body lifts tommorrow b/c it is supposed to rain. I am going to do 3×6 with a moderate amount of weight.

[ws100]

ws100 on May 27, 2004 at 2:10 am #26501

Wednesday
warm up stretch
5 100m on grass easy w/ walk back recovery
then some HJ run through steps.
I need advice on wieghts, our school weight room has been locked the past few days so I haven't had a chance to lift. I have a universal gym at home so should I do just lift at home? If so should I lift today tempo day, or tomorrow speed day? keep in mind wmass is sat.

[Derrick Brito]

Derrick Brito on May 27, 2004 at 2:57 am #26502

lifting on speed days is best, just make sure not to over due it, dont make yourself sore.

[ws100]

ws100 on May 27, 2004 at 3:18 am #26503

ok thx I did some ab work after practice.
ab work
-3stes 10reps push ups
-25 2 to 8 inches above the ground leg straight (6inches)
-25 sit up knees 90*
-25 sit ups leg straight up
-10 v ups touch your toes by bringing your upper body off the ground and raising your leg at the same time.

tomorrow after the speed work I will do some lighter lifting.

[ws100]

ws100 on May 28, 2004 at 3:25 am #26504

Thursday speed
warm up stretch
in spikes
I did 2 60m sprints
1 80m out of blocks
1 100m hurdle at lowest high for fun and to work on speed.
1 100m 85% for fun
1 200m 85% for fun
We had a team meet against our selves so I ran some of the stuff.
I felt fast and have been try to work on bringing my heels/ knees up/back it makes me lean forward alittle and go faster.
I am seeded 3rd in the 110HH for wmass D1 sat. with 15.5
top 4 between D1 and D2 go to states .
friday team cook out

[ws100]

ws100 on May 29, 2004 at 6:09 am #26505

Friday
did some pre meet warm up and stretch then went to our team cook out. Looks like tomorrow is goining to be a nice day.

[ws100]

ws100 on May 30, 2004 at 2:25 am #26506

Saturday
wmass
110HH 3rd for D1 15.76 (F.A.T.)
didn't make states, only top 2 from each division make it and I was slow anyway. It was cool and windy. I got a cold but it was fun. thanks for all the help. 1st was 14.65 then 15.20

[mister-c]

mister-c on May 30, 2004 at 11:53 am #26507

Good job. Man, I wish I had to race against those times here in California. Over here at the Masters meet (Southern California) a 14.65 would've got either 6th or 7th place, and only the top 5 go on to states.

[ws100]

ws100 on June 5, 2004 at 9:48 pm #26508

I want to do alittle something over the summer but not to much that I am tired and drained. I want to include 3 500meters swimming laps per week. I have to do this for work and I like it because it works your whole body and lung capacity. What else should I do to stay in shape. I will probably be doing the same events next year in track 110HH, 55HH, 200m, TJ, HJ. I want to develop some speed and strenght in the summer. I have a universal gym at home but you can't do that many exercises on it. During the summer I think I will be able to go to a gym a few times a week(2 or 3). What types of lifts should I do?

[ws100]

ws100 on June 14, 2004 at 4:18 am #26509

So should I even both liftin weights this summer or just do my 3 500s a week of swimming?

[ws100]

ws100 on June 17, 2004 at 8:19 pm #26510

Well this is my plan when I get acess to a gym in a few weeks I will try to go there 2 or 3 times a week.
Yesterday ,wed , I swam a 500.

[Derrick Brito]

Derrick Brito on June 17, 2004 at 11:31 pm #26511

yes you should lift over the summer. always lift, lifting is your friend:wink:. also you should get a definate lifting program, it seem like you kind of picked random exercises to use. you should always have a definate plan in the weight room. and if you lift you should aim to gain some strength right now. also you should probably do some low volume accel dev so you dont lose a lot of speed.

[ws100]

ws100 on June 18, 2004 at 8:39 pm #26512

Ok what type of lifting should I do, I was thinking of lifting mon, wed, fri. Also what would be some good low volume accel dev exercises?

[ws100]

ws100 on June 23, 2004 at 1:19 am #26513

Today I stretched out then ran a half mile after that I did 5 25m accels with full recovery.

[Danny Tutskey]

Danny Tutskey on June 23, 2004 at 2:45 am #26514

I think some good exercises would be;
Snatch on a box
Clean from a box

Things like that. Use light intensity and work on speed. Maybe that could help. Suggestions anyone?

[ws100]

ws100 on June 25, 2004 at 8:33 pm #26515

Wed- 500m swimming
Thurs-500m swimming

[ws100]

ws100 on June 27, 2004 at 6:06 am #26516

Sat 500m swimming

[Derrick Brito]

Derrick Brito on June 27, 2004 at 12:06 pm #26517

sorry i kind of posted advice but didnt explain properly. you should make use of olys, squats, and posterior chain movements the most. other good things are presses and pulls, but arent as important. if you need a list of exercises just let me know.

and by low volume accel dev i meant to do 10m-30m sprints, but not much more than 300m of total volume. hope that helps.

[ws100]

ws100 on June 28, 2004 at 6:24 am #26518

thanks I am gonna try to get to the gym early this week but I got alot of work so I might not make it till wed or thurs.

[ws100]

ws100 on July 1, 2004 at 1:10 am #26519

ok today I got to the gym for the first time since outdoor track ended. They have alot more stuff then our school weight room had.
I felt less strong and got tired quick
quick stretch
bench press 95lbs 3sets 10 reps
inclined leg press 180lbs 3sets 10 reps
military press 65lbs I did it like 5 times then decided to stop
calf raises 55lbs 3sets 10 reps

I stretched good after words
next time I am going to try to do some squat and get one of the trainers to show me how to do cleans. It's crazy everyone else is benching and squating 200+lbs.

[ws100]

ws100 on July 2, 2004 at 2:46 am #26520

Thurs
I am sore from yesterday at the gym
800 warm up, then stretch

[ws100]

ws100 on July 4, 2004 at 6:58 am #26521

Saturday
500m swimming 250 of which was just kicking.

[Derrick Brito]

Derrick Brito on July 4, 2004 at 12:06 pm #26522

if you do bench press theres no need to do military in the same session.

[ws100]

ws100 on July 5, 2004 at 7:05 am #26523

ok
I'm gonna go to the gym tomorrow after doing some accel work.

[ws100]

ws100 on July 6, 2004 at 5:49 am #26524

Monday
warm up stretch
400m jog
4 20m accels with slow jog back
a little ab work

[ws100]

ws100 on July 9, 2004 at 10:01 pm #26525

Went to the gym today
They have a 90m oval indoor track which is too small to run fast but ok to jog on.
I did 5 lap warm up then stretched.
Then I did 5 20m accels with a joggin recovery.
Then I did 2 sets 10 reps sitting bench press 95lbs 1set 10reps 80lbs
inclined leg press 1set 10 reps 135lbs, 2sets 10 reps 225lbs.
then 3 lap cool down.

[ws100]

ws100 on July 13, 2004 at 6:19 am #26526

Yesterday I ran about a mile pretty fast and stretched.

[ws100]

ws100 on July 20, 2004 at 10:42 pm #26527

I was on vacation until Monday soon I get back working out.