[Zack Trapp]

Zack Trapp on March 6, 2013 at 11:22 am #18733

Name:Zack Trapp
Age:15

I currently live in Illinois, which is a big problem when it comes to training in the winter. Right now I’m focusing on the sprint races, but I’d be open to trying anything else I might be good at. I’m not too focused on huge performances right away, but I’m moreso focused on my long term development.

As for the title of this log, I’m turning gover a new leaf because I’ve been so stressed out about track, overcomplicated things so much, and now I’m just done with it. I’m ready to move forward.

[Zack Trapp]

Zack Trapp on March 6, 2013 at 12:05 pm #119486

Just finished my first workout…

Tuesday, 3/5/13
5′ Walk/Jog(Start at 2 Mph, Build Up Each Minute)
5×1:00 On/[email protected] Mph on treadmill
Abs Series 7
Big 10
Quick Static Stretch

So today was my first day really working out in a while…so I took it a bit easier than normal. I was snowed in complletly(Snow day!), so I was pretty limited as to what I could do for a workout. Pretty okay workout.

[davan]

davan on March 8, 2013 at 9:04 am #119495

Did you quit already?

[Zack Trapp]

Zack Trapp on March 8, 2013 at 10:14 am #119497

Did you quit already?

No…I was sick yesterday so I couldn’t work out.

Thursday, 3/7/13

I really didn’t follow the details of my workout…right now I’m kind of doing unorganized workouts just off feel. I’m going to start organized training next week. Today I warmed up, did some mini flies-which was I’ build up like 15m in my basement then sprint 5m(I was REALLY feeling flies today), some plyos, and some hang cleans and RDL’s.. It was pretty low key.

[Mccabe]

Mccabe on March 8, 2013 at 10:56 am #119498

You know people might get annoyed at some point if you continue to ask for advice only to ignore it.

[Zack Trapp]

Zack Trapp on March 8, 2013 at 10:59 am #119499

Whatever. Clearly I can’t make one post in a log without you guys being total dicks. I just talked about what I did one day…which wasn’t even a planned training day…whatever.

[davan]

davan on March 8, 2013 at 2:13 pm #119500

Good luck, kid.

[Derrick Brito]

Derrick Brito on March 8, 2013 at 7:26 pm #119503

Whatever. Clearly I can’t make one post in a log without you guys being total dicks. I just talked about what I did one day…which wasn’t even a planned training day…whatever.

Just ignoring davan would be a start. He’s a pain to everyone. Callam is not a dick, you would be wise to listen.

[Mccabe]

Mccabe on March 9, 2013 at 12:19 am #119504

Ok I will bite here. Zack, how do you think it feels for the posters of this board who offer you advice for you only to ignore and them come back and moan about the same problems a week later? To top if off you then call us dicks? My final bit of advice.

1. Man up and go train with your HS team, you will find they are pretty good at taking novice athletes and getting them quicker.

2. If you ask for advice then don’t argue the counter point.

3. Following on from point 2, if you ignore that advice don’t re-post about it in close proximity.

[star61]

star61 on March 9, 2013 at 4:15 am #119505

Zack,

You’re getting some really good, consistent input from some very knowledgeable coaches/athletes. They know what they’re talking about. I’m actually pretty amazed that the posters responding to your log are still here, considering you truly don’t seem serious about training. By not being serious, I mean that you seem to spend much more time trying to work out the perfect plan than you do actually working the plan. At your age and ability, I truly think you should consider yourself very fortunate that these guys are still talking to you.

My advice, train four to five times a week, no matter what. If weather is bad, go to the gym. If you can’t get to the gym, do bodyweight and plyos at home. Get yourself into better shape and into a training mode. Then work on modifying a plan to suit your needs.

Zack, training programs, regardless of how sophisticated, are not the answer to a lack of motivation to train. The process of constantly evaluating and changing your plan can be, at times, a symptom of a lack of motivation and discipline. Like the Nike slogan, you should “just do it”. Once you are training consistently and begin noticing improvements (any program, even if not optimal, will give someone your age and ability descent results) you can modify and improve the plan. Seeing you log every day, or even a few times per week, will keep the Elitetrack members in your corner.

I wish I had been so privileged as a young athlete to receive the kind of technical input from such a knowledgeable group of coaches and athletes as you have been enjoying.

Bottom line, if you want to improve yourself, understand that you’ve found a great group of knowledgeable and experienced advisers who are willing to work with you for free. But they will quickly fade away and write you off if you do not prove yourself serious, and most of all, respectful.

Good luck.

[davan]

davan on March 9, 2013 at 5:05 am #119507

[quote author="Zack Trapp" date="1362720620"]Whatever. Clearly I can’t make one post in a log without you guys being total dicks. I just talked about what I did one day…which wasn’t even a planned training day…whatever.

Just ignoring davan would be a start. He’s a pain to everyone. Callam is not a dick, you would be wise to listen.[/quote]

Yeah, your advice is terrific and you’ve both coached a great number of good athletes and run such decent times yourself. Let’s talk more about the acceleration patterns of athletes that barely break 12 on a warm day with a bit of trailing wind or discuss their technique on flies.

[Derrick Brito]

Derrick Brito on March 9, 2013 at 6:20 am #119509

[quote author="Derrick Brito" date="1362751038"][quote author="Zack Trapp" date="1362720620"]Whatever. Clearly I can’t make one post in a log without you guys being total dicks. I just talked about what I did one day…which wasn’t even a planned training day…whatever.

Just ignoring davan would be a start. He’s a pain to everyone. Callam is not a dick, you would be wise to listen.[/quote]

Yeah, your advice is terrific and you’ve both coached a great number of good athletes and run such decent times yourself. Let’s talk more about the acceleration patterns of athletes that barely break 12 on a warm day with a bit of trailing wind or discuss their technique on flies.[/quote]

Dude you haven’t coached ANYONE. You’re post collegiate guy that runs 10.7X, Most people would have quit by now. And for all your ‘only do speedwork’ work advice, you haven’t comepleted a season since what, 2011?

The reason I talk about 12 second people is because most kids start there. An 11.5 guy might not be the star of the team, but he is a valuable asset to the 4x100m, hurdles, jumps, etc. And probably started running at 12.2 or slower. For you to ignore that shows your lack of real world experience, not mine.

Your comment about our times is ludicrous. I was plenty competitive when I ran track, but I moved one from that sport almost 8 years ago.

[davan]

davan on March 9, 2013 at 6:33 am #119510

What the hell are you talking about? I ran 10.5fat last year in terrible midwest conditions (only ran 3 outdoor races because, you know, hard to working @ a hedge fund), ran 6.7 this year beating the Big10 champ and a number of athletes competing @ D1 nationals this weekend head-tohead, help out with the coach of group/club that has multiple high school girls with better PRs than you. I’ve literally PR’d in the sprints every year since 2008, albeit slow progress. If you want to start shit, let’s get it. If I didn’t break 15 handtimed in the hurdles I would’ve quit, too.

[Zack Trapp]

Zack Trapp on March 9, 2013 at 8:25 am #119511

Zack,

You’re getting some really good, consistent input from some very knowledgeable coaches/athletes. They know what they’re talking about. I’m actually pretty amazed that the posters responding to your log are still here, considering you truly don’t seem serious about training. By not being serious, I mean that you seem to spend much more time trying to work out the perfect plan than you do actually working the plan. At your age and ability, I truly think you should consider yourself very fortunate that these guys are still talking to you.

My advice, train four to five times a week, no matter what. If weather is bad, go to the gym. If you can’t get to the gym, do bodyweight and plyos at home. Get yourself into better shape and into a training mode. Then work on modifying a plan to suit your needs.

Zack, training programs, regardless of how sophisticated, are not the answer to a lack of motivation to train. The process of constantly evaluating and changing your plan can be, at times, a symptom of a lack of motivation and discipline. Like the Nike slogan, you should “just do it”. Once you are training consistently and begin noticing improvements (any program, even if not optimal, will give someone your age and ability descent results) you can modify and improve the plan. Seeing you log every day, or even a few times per week, will keep the Elitetrack members in your corner.

I wish I had been so privileged as a young athlete to receive the kind of technical input from such a knowledgeable group of coaches and athletes as you have been enjoying.

Bottom line, if you want to improve yourself, understand that you’ve found a great group of knowledgeable and experienced advisers who are willing to work with you for free. But they will quickly fade away and write you off if you do not prove yourself serious, and most of all, respectful.

Good luck.

Thanks for all that advice. I’m starting training on Monday, which is when I’m actually going to really dive back into training. Lately I’ve been just keeping things kind of light and stuff, which might have given the impression that I wasn’t willing to train hard…I don’t know. I’m sorry of what I’ve done the past few days has given you guys the impression that I wasn’t listening to the things you’ve been saying. Sorry if it came off as that.

[Jason Stayanchi]

Jason Stayanchi on March 9, 2013 at 3:29 pm #119519

Really, who cares what time anyone runs. Just go out there and have fun. If you start stressing and obsessing about this time or that time then you won’t be enjoying it. It is a really competitive sport but unless you are running 9.x then you are just slower by different measures. If you run just to validate your self worth then you will be sadly disappointed I am afraid. Go out there and give it your best and stop worrying what anyone else is thinking.

[Derrick Brito]

Derrick Brito on March 9, 2013 at 4:56 pm #119521

What the hell are you talking about? I ran 10.5fat last year in terrible midwest conditions (only ran 3 outdoor races because, you know, hard to working @ a hedge fund), ran 6.7 this year beating the Big10 champ and a number of athletes competing @ D1 nationals this weekend head-tohead, help out with the coach of group/club that has multiple high school girls with better PRs than you. I’ve literally PR’d in the sprints every year since 2008, albeit slow progress. If you want to start shit, let’s get it. If I didn’t break 15 handtimed in the hurdles I would’ve quit, too.

Oh well those are nice times, you could be a top 100 high schooler now. But hey, at least you’re posting your times now, maybe one of these days you’ll use your real name too.

I don’t ‘help out,’ I coach. This is a distinction that I hope you grasp, so you don’t recommend 600m of speed work to first time high school athletes anymore. And I don’t work for a club, I work for a school. So when I get 12s incoming freshmen (or even slower sometimes), it’s what I work with.

I must say I’m surprised you’re working with multiple high school girls that run faster than 11.3, especially since no girl in Illinois ran that fast last year.

I don’t even know why you would bring up my high school times. I don’t remember what you ran in high school. 11.1? It’s roughly the same as a 15.0. Both should get to the state finals in most states and divisions. Roswell was a slower hurdler than me in high school yet he is running sub 14 now. My ability had nothing to do with me moving on from track.

Zack, I apologize for derailing your journal.

EDIT: I don’t want to make another post in this journal, since that’s not why this thread was made. Jason is right, and I’m not trying to get into a pissing contest. All I’m getting at is you need to learn to speak to people on the forum in a way that does not put down or antagonize them. Because that is the main issue I have with you. Most of your advice is fine. I don’t usually roll my eyes at it. But when you put down so many people and their PRs, it borders on ridiculous. There’s nothing special about you or your advice, contrary to what you might think. The same goes for me. I’m continuing to learn and improve, and I hope you’re doing the same.

[davan]

davan on March 10, 2013 at 3:47 am #119526

Derrick,

I don’t speak handtimes, so let’s not compare FAT results at meaningful/competitive meet to random handtimed high school meets. You clearly don’t know much about track if you actually use those marks as your PR. You were never a 11.3 or even 15.0 guy. You PR FAT is what, 15.4?? You never did improve and you never even bothered to run in real meets. You’re a quitter. Hating on a 6.7 60m coming from someone who actually did progress there from running 12 (11.8x fat as a high school soph) shows you are either an idiot or you don’t care about the sport much since not everyone is going to be Usain or Tyson. Yes, there are 5 high schoolers who have run faster this year (fastest year ever overall). They’d also be top 10-15 on college and are top 50 or so in the world.

You talk acceleration patterns about kids that run 12 and aren’t in shape. You talk about how someone should quit because they only qualified for US nationals. You talk handtimes. You talk about and compare yourself to people that actually DO progress and put in the work (Roswell, myself) when you never did. Seriously, what have you learned from this site?

[Derrick Brito]

Derrick Brito on March 11, 2013 at 6:29 am #119538

Derrick,

I don’t speak handtimes, so let’s not compare FAT results at meaningful/competitive meet to random handtimed high school meets. You clearly don’t know much about track if you actually use those marks as your PR. You were never a 11.3 or even 15.0 guy. You PR FAT is what, 15.4?? You never did improve and you never even bothered to run in real meets. You’re a quitter. Hating on a 6.7 60m coming from someone who actually did progress there from running 12 (11.8x fat as a high school soph) shows you are either an idiot or you don’t care about the sport much since not everyone is going to be Usain or Tyson. Yes, there are 5 high schoolers who have run faster this year (fastest year ever overall). They’d also be top 10-15 on college and are top 50 or so in the world.

You talk acceleration patterns about kids that run 12 and aren’t in shape. You talk about how someone should quit because they only qualified for US nationals. You talk handtimes. You talk about and compare yourself to people that actually DO progress and put in the work (Roswell, myself) when you never did. Seriously, what have you learned from this site?

Just more nonsense from you. Is it really my fault that I went to a high school were I was handtimed 90% of the time, and my best race was a handtime? Believe me I hate hand times just as much as you do. Even if we compare my fat times (15.3), it’s still comparable to whatever you ran in the 100m, and still faster than what Roswell ran. I’m not comparing what I did in high school to what Roswell runs now. That’s asinine. But you’re acting like I was some terrible high school athlete when I wasn’t. I was better than over 95% of people that stepped in front of a hurdle. And I never improved? I dropped a second in my hurdle times every year. And I did it without having a coach until I was a year from graduating. Yes, a lot of things could have gone better. I didn’t have the support structure to run club track, and my program designs were terrible. But that’s what you get with kids.

Once again, I’m interested in all athletes I coach. I’ve worked with boys that runs 10s and 13s, girls that run 12s and 15s. I’ve worked with high schoolers and collegiates. I’m interested in what changes and what stays the same. Every athlete I’ve worked with has improved. Most of the time the changes are drastic. I’ve had one injury issue with an athlete who had already had 3 surgeries. So even though I might recommend two days of speedwork and only start with 250m (context is everything though, I don’t always do that), clearly it’s been working for some people.

Hopefully, we can be done with this thread now.

[Zack Trapp]

Zack Trapp on March 13, 2013 at 8:25 am #119547

Didn’t update yesterday. I did 10m starts and weights.

Tuesday, 3/12/13(2 Day until pi day)

Tempo Day WU
8x~200-~70 W/ ~2′ Rest

GS Circuits

Cool Down

Felt pretty good today. This was the most tempo I’ve done in a while, so it was pretty hard. Also, it was snowing a bit, which made things more horrible and awesome at the same time. I had to do this behind my house b/c it was freezing, so the surface was pretty uneven. Once it gets warmer out I can go a bit further away and run on a better surface for this type of thing. I’d give today a 6/10

[Zack Trapp]

Zack Trapp on March 13, 2013 at 8:31 am #119548

Derrick,

I don’t speak handtimes, so let’s not compare FAT results at meaningful/competitive meet to random handtimed high school meets. You clearly don’t know much about track if you actually use those marks as your PR. You were never a 11.3 or even 15.0 guy. You PR FAT is what, 15.4?? You never did improve and you never even bothered to run in real meets. You’re a quitter. Hating on a 6.7 60m coming from someone who actually did progress there from running 12 (11.8x fat as a high school soph) shows you are either an idiot or you don’t care about the sport much since not everyone is going to be Usain or Tyson. Yes, there are 5 high schoolers who have run faster this year (fastest year ever overall). They’d also be top 10-15 on college and are top 50 or so in the world.

You talk acceleration patterns about kids that run 12 and aren’t in shape. You talk about how someone should quit because they only qualified for US nationals. You talk handtimes. You talk about and compare yourself to people that actually DO progress and put in the work (Roswell, myself) when you never did. Seriously, what have you learned from this site?

Cool to here that you came from not being some genetic freak who can run 11 low at 15 to where you are now. Do you have your yearly progression from there?

Oh, also, I’d like it if you guys stopped bickering in my log. Thanks

[davan]

davan on March 13, 2013 at 9:31 am #119551

My progression looks like this:

HS Soph: 11.8fat (I don’t remember the exact time, I think 11.81fat, but it’s been almost a decade at this point), 23.9h. I mostly ran 11.6-12.0h in dual meets.
HS Jr: Ran 11.49fat. Only ran one race. Lived abroad for the entire winter/spring/early summer. Part of the log is actually on this site. Trained a LOT and increased my strength a lot for the first time.
HS Sr: 11.18 -1.8w. Medial sesamoid fracture and avascular necrosis in fall caused me to miss SR year football and in a boot until December. Still made quite the progress, made my state meet, placed in numerous invitationals. Times weren’t great, but I lived in Pittsburgh, so atrocious weather is the standard.
C Fr: 11.23 — Ran for college team and was injured most of the season with severe ITBS. Ran dozens of races, all with similar crap results. This is the only year I competed without a PB.
C Soph: 6.97 60m, 11.76w/10.98 100m. Ran the 60m once, 100m twice because of limited access to meets and poor midwest weather. Trained on my own.
C Jr: Freak injury. Blew out plantar fascia from running on bad surface. Don’t do that.
C Sr: 6.34 55m, 6.88 60m, 10.67 100m
G 1: 6.85 60m, 10.64 100m
G 2: 6.80 60m, 10.55 100m
G 3: 6.31 55m, 6.76 60m, ?? 100m

Strength looks like this (I rarely ever max outside of bench and forget a lot of this):
1: Weakling overall. I remember being happy that I bp’d 135 for a solid 5 a few times and powercleaned 185×1 with absolutely atrocious technique after LOTS of training.
2: BP 225, DL 405
3: Didn’t max / didn’t lift super regularly (out of country
4 (HS sr): BP 265×2, DL 485, Parallel squat ~365
5: PC 255, didn’t bench or squat (college coach)
6: PC 275, BP 295, Parallel BS 3x4x365
7: BP 315, TDL 4x5x405
8: BP 355, PC 12x3x245, Reverse Lunges 2×10+10 225
9: TDL 405×20
10: 4x4x405 ATG BS, BP 355
11: PC 315, every lift higher

Until my senior year of college, I didn’t run many races because I was a broke college student and bought a car my junior year (year I was hurt). Now, I have things that take up even more time than school, so I try to choose my competitions carefully and when available. I turned 25 after my indoor season this year.

I was near my adult height and weight since I was a HS soph, mostly changing composition. Just over 5’8″ 165lbs HS soph to now 5’10” 177lbs. Difference in the composition of that weight is astronomical obviously.

I pm’d Derrick since he feels the need to attack somebody for actually enjoying competing in the sport and progressing. Hopefully, I’ll get a response.

[Zack Trapp]

Zack Trapp on March 14, 2013 at 7:59 am #119561

Wednesday, 3/13(Pi Day is tommorow :))

Warm Up A bunch of drills/mobility stuff, strides, and then a few accels out to 20m

WR
4×8 Bench-85 Lbs
4×8 Pullups
3×8 Military Press
Ab Work

Cool Down

So today was pretty low key; I wanted to get in a couple reps of accel, but not really kill myself. WR was good….obviously you guys can tell that I’m extremly weak…which is a huge limiting factor. Overall today was like a 8/10

[Zack Trapp]

Zack Trapp on March 16, 2013 at 8:24 am #119583

Didn’t update yesterday…I did tempo and a core circuit

Friday, 3/15/13

Warm Up Bunch of Drills/Mobility stuff mixed w/ bodyweight excercises.

Workout
8x40m on Grass W/ Spikes(Slippery) and moderate to short rest

4×4 Mini-Hurdle Hops
4×4 Box Jumps

WR
4×4 Cleans-95 Lbs
4×8 Front Squat-115
4×8 Yogis
Core Work

Cool Down

Today was pretty dang solid. For the first time in like, ever, I’ve actually felt decent about my top speed; I felt really bouncy and felt like I was getting my footstrike underneath my hips, as opposed to running with my hips low like I normally do. I had to use a bit shorter rest because its still pretty cold outside, so I didn’t want to be resting to long between reps. Weights were pretty okay, but cleans didn’t feel that explosive. Today was probably like 8/10.

[Zack Trapp]

Zack Trapp on March 17, 2013 at 2:10 pm #119596

Saturday, 3/16/13

Today I just did a warm up, strides, and a bodyweight circuit….really low key.

[Zack Trapp]

Zack Trapp on March 19, 2013 at 12:54 pm #119613

Monday, 3/18
Warm UpMobility, Various Drills, Then a few starts out to 10m

Workout

12x30m On Grass W/ Spikes W/ Moderate Recovery

WR
Same as Friday’s except I added 5 pounds to the squat.

Cool Down

Today started out pretty okay. It was wet again so I had to stay on the grass with spikes, so the surface was a little uneven. My starts from 0-10m were pretty bad, but after that I felt much better. I felt a bit flat at the end though…maybe a bit too much volume? Not sure. Lifting I was kind of pissed off because my english teacher just emailed me to re-do a paper for a reason she had never even spoken about…but whatever. I guess today was like a 5/10

[Zack Trapp]

Zack Trapp on March 20, 2013 at 8:45 am #119623

Wednesday, 3/19/13

Warm UpTempo day WU, lots of mobility/drills and stuff

Workout

Charlie Francis type tempo circuit(I think about 2k volume total)

Core Circuit

Cool Down

Tempo killed me today….4/10

[Jason Stayanchi]

Jason Stayanchi on March 20, 2013 at 9:00 am #119624

Zach,
Although it has been repeated several times before, the fact that you are struggling with these basic workouts is a good thing. It shows that you are not very strong and that there is a lot of room in which you will improve. The most important thing for you is consistency. Don’t worry about rating the workouts because training is supposed to have a total effect not an instantaneous one.

[Zack Trapp]

Zack Trapp on March 21, 2013 at 9:59 am #119633

Wednesday, 3/20/13

Today was pretty low key, I felt really slugish and my shins were hurting a bit(I have to do alot of my training in my basement), so I just did a circuit style warm up, strides, and some upperbody lifting. I might have slight shin splints…which has never really been a problem b/c I do alot of ankle work and did marching band. THis really won’t be a problem once the weather warms up and I can be outside more.

[Zack Trapp]

Zack Trapp on March 23, 2013 at 7:05 am #119646

Yesterday was tempo…

Friday, 3/22/13

WU Mobility, Drills, Drills into Buildups

Workout

6x50m

3×4 Hurdle Hops

Medball Throws

WR
4×4 Power Cleans-95 Lbs
4×8 Front Squat-120 Lbs
4×8 Modified GHR

Core Work

Hurdle Mobility Cool Down

Today’s workout took all of my non-existing motivation to do…I was just really not feeling it. I felt pretty bouncy at top speed, but I felt like I was taking relativly short steps. Weight room felt really easy; I should probably move up the weights next week.

As a side note, I measured my achiles tendon today and it was 24/25 or 22/23 cm depending on where I measured from. Pretty good considering I’m only 5’5

[Zack Trapp]

Zack Trapp on March 26, 2013 at 7:31 am #119649

Monday, 3/25/13

Warm Up Skips Type Stuff, Mobility, Accel Drills

Workout

3x10m Blocks

6x30m

4×4 Box Jumps

WR
4×4 Power Cleans-100
3×8 Front Squat-125
3×8 Modified GHR

Cool Down

TOday was horrible. I don’t know what it was, but I had no pop or power today. During my starts I just had no power in over the first few steps….I just couldn’t push today. For the weight room I cut a set off of squats because it was unusaully hard today. The only thing that I could really think of that could have caused this was that I didn’t eat too healthy of a breakfast.

As a side note, I have incredibly low motivation right now.

[davan]

davan on March 26, 2013 at 2:39 pm #119650

Join your school’s team ASAP.

If you want some help, come to HP one evening this week (I think you’re on spring break right now, no?) and let’s see what we can do.

[Zack Trapp]

Zack Trapp on March 26, 2013 at 3:10 pm #119651

I kind of do want to join my team…but its to late even if I decided that I wanted to.

What exactly does HP stand for?

[star61]

star61 on March 27, 2013 at 12:25 am #119654

I kind of do want to join my team…but its to late even if I decided that I wanted to.

What exactly does HP stand for?

Zach,

Even if you don’t make the team, you need to get on the track with the team. Explain to the coach you have no expectations…you just want to train. As an underclassman I’m sure he will welcome you if your goal is simply to train and get better.

Secondly, you truly need to stop being such a defeatist. Your posts are full of doubt. Look for the positives in your workouts. Talk about the high points, not the low points. Positive attitude goes a long way in training.

[davan]

davan on March 27, 2013 at 2:05 am #119655

Hyde Park

[Zack Trapp]

Zack Trapp on March 27, 2013 at 2:51 am #119656

Hyde Park

I might just do that….but only in the slim chance that my mom would take me. She and my dad are both really against me not doing track for my school…so it wouldn’t be likely.

As for my school’s team, I may just ask the coach if I could re-join. I made the team in February, then kind of quit (Actually, I just stopped going) when I blew up and started hating track. If I was to rejoin, I would likely only be able to run in dual and F/S meets.

[davan]

davan on March 27, 2013 at 5:29 am #119657

So what? Dual and F/S should be more than enough competition. When you are dominating those, I’m sure your coach would be more than happy to move you up. Why does it even matter? Once again, you need training and an awful lot of it in a supportive environment. An attitude change, as Star mentioned, could help as well.

[Zack Trapp]

Zack Trapp on March 27, 2013 at 8:26 am #119659

I think I might just ask the coach if I can join back up…I’m going to give myself the next day or so to decide what I want to do. I always pictured myself joining up at some point(ie. Next Year) but I might just ask if I can re-join.

As for today’s training, I did tempo and a circuit.

[Eric Faust]

Eric Faust on March 28, 2013 at 1:43 am #119663

Zak you’re already a dedicated track athlete, a supporting team would surely take your skills and psyche to that elite level you’re looking for. Keep up the hard work andthat positive attitude, it will take you places.

As for the parents thing, lay it out that you really want to join an out-of school track thing and you want to follow your dreams. Best of luck!

[Zack Trapp]

Zack Trapp on March 31, 2013 at 1:32 am #119677

Took off a few days for vacation and just to give myself a bit of a break. I feel refreshed….ready to start training up on Monday. I’m reorganzing my training a little and feel refreshed about it.

[Zack Trapp]

Zack Trapp on April 2, 2013 at 8:46 am #119686

Monday, 4/1/13

Warm Up Dynamic Movement Type Stuff, Mobility, Starts

Workout

4x15m

8x~20m Hills

3xJump Circuit-150 Contacts

3xMB Throws-Chest Throw, Straight Up

WR
4×4 Hang Clean-75 Lbs
3×8 Front Suqat-115 Lbs
2×10 RDL-80 Lbs

Cool Down

Today was a pretty good session. I felt pretty fast on the hills, and I actually felt like I had some sort of power that I had been lacking the past few weeks. My motivation is pretty much back, I think part of the problem I had last week was that I wasn’t eating enough….kind of drained me.

[Zack Trapp]

Zack Trapp on April 3, 2013 at 7:39 am #119695

Tuesday, 4/2/13

10′ Adlib WU

:30 On/Off Medball Circuit

:30 On/Off Plank Series

Hurdle Mobility Cool Down

Looking at it written out, that doens’t look like very much, but the overall volume wasn’t that low if I were to write out all the excercises and stuff. Anyway, I’ve dropped the frequency of tempo in the program in favor of more medball circuits and things of that nature after hearing Latif Thomas talk about how you can train alot more biomotor abilities in such sessions while getting almost all the benefits of tempo, and also reduce impact on joint. I also feel alot closer to speed-power during this; during tempo I feel like I’m getting slower while I do it. That’s not to say I’m getting rid of tempo, I’m just using it less often. Anyway today was a really good session.

[Zack Trapp]

Zack Trapp on April 5, 2013 at 9:33 am #119722

Yesterday I did a few starts, some explosive skips and medball throws, and upperbody lifting.

Thursday, 4/4/13

Warm Up Bunch of drills, mobility, strides

Workout

Core Circuit

GE Circuit

Hurdle Mobility

Cool Down

So it was probably the first day nice enough to train outside comfortably in awhile, and let me say that it was great. Training outside is just so much better of a atmosphere than indoors. I intended to do a tempo based GE Circuit, meaning that I’d mix :30 tempo runs with drills, bodyweight excercises, and medball throws, but my computer died so I didn’t have a timer, which forced me to do it inside in which it became much more similiar to a GS Circuit. Other than that, I think today was a pretty good session.

[Zack Trapp]

Zack Trapp on April 9, 2013 at 3:39 am #119753

I haven’t updated this entire weekend. Friday was acceleration up a short hill, weights, and all the other things that typically go with a speed workout, and then Saturday I did sort of a lighter day, which I did a bodyweight circuit and a bunch of mobility. Today I wanted to do a acceleration day, but I’m likely going to a do a mobility/GS type of day because I’m at my dads house and had to miss school because of some family stuff, so I don’t really have very good facilities to train.

[Zack Trapp]

Zack Trapp on April 10, 2013 at 12:01 pm #119768

Tuesday, 4/9/13

Warm Up Acceleration WU….skips type stuff then mobility then drills

Workout

4x10m Starts

10x15m Hills

3xJump Circuit

Medball Throws

WR
4×4 Hang Clean-80
3×10 Front Squat-120
2×12 RDL-90

Cool Down

Felt pretty dang awesome today.

[Mccabe]

Mccabe on April 10, 2013 at 7:27 pm #119772

You need more volume everywhere. What you are doing is putting icing on a non-existent cake.

[Zack Trapp]

Zack Trapp on April 10, 2013 at 10:02 pm #119774

You need more volume everywhere. What you are doing is putting icing on a non-existent cake.

How much more would you suggest?

[Matt Norquist]

Matt Norquist on April 12, 2013 at 6:42 am #119784

At your age, in weight room – I’d be trying to get more like 25-35 reps per exercise per session – counting warm-up sets – IE – 5 at 50%, 5 at 60%, 5 at 70%, 3×5 at 80%

For speed days – I think at your speed, you could easily bump volume up to 400m per session;

I’m seeing very little tempo volume. I’d like to see 2-3 days of tempo per week:

1. Day 1 – Recovery Tempo: 1500-2000m volume of 100-200m runs with short rest period
2. Day 2 – Intensive or Extensive Tempo: 1200-1500m of volume of 200-400m runs with 1-2′ recovery per 100m run.
3. Day 3 – Special Endurance – at 400m pace or faster – runs of 100-200m with longer recovery.

[Zack Trapp]

Zack Trapp on April 12, 2013 at 7:47 am #119787

At your age, in weight room – I’d be trying to get more like 25-35 reps per exercise per session – counting warm-up sets – IE – 5 at 50%, 5 at 60%, 5 at 70%, 3×5 at 80%

For speed days – I think at your speed, you could easily bump volume up to 400m per session;

I’m seeing very little tempo volume. I’d like to see 2-3 days of tempo per week:

1. Day 1 – Recovery Tempo: 1500-2000m volume of 100-200m runs with short rest period
2. Day 2 – Intensive or Extensive Tempo: 1200-1500m of volume of 200-400m runs with 1-2′ recovery per 100m run.
3. Day 3 – Special Endurance – at 400m pace or faster – runs of 100-200m with longer recovery.

Awesome. I probably will bump up the weights next week….as a side note I really don’t do warm up sets at this point. I lift right after sprinting so I’m pretty warmed up…and the loads I’m using at this point aren’t heavy enough to really require it. But I’ll add another set…or more reps to each excercise for next week.

As for speed days, I know that everyone is advocating more volume, but I really don’t think its neccesarry; I want to keep all of my sprinting at top quality…and I don’t feel like the speed would drop off at that much volume which would be counterproductive.

The reason there isn’t much tempo right now is tthat I’m only doing one day of true tempo a week at this point…which would be tommorow. I also do another day of medball/GS type stuff that trains pretty similiar qualities. I’m not really doing any special or speed endurance right now because I’m mainly focusing on developing my pure speed this year….build a foundation of speed, THEN endurance once the speed qualities are in place was what I was thinking.

But I’m not an expert at all. What I’m doing is just what I think would work best for me based on what I’ve read, what’s worked for me in the past, and my current training situation. And this turned out longer then I would have expected it.

As for training, yesterday was a MB circuit and GS, and then today was accels, skips for height and distance, SLJ’s, MB Throws, and then upperbody lifting.

[Zack Trapp]

Zack Trapp on April 12, 2013 at 7:49 am #119788

[quote author="Matt Norquist" date="1365729191"]At your age, in weight room – I’d be trying to get more like 25-35 reps per exercise per session – counting warm-up sets – IE – 5 at 50%, 5 at 60%, 5 at 70%, 3×5 at 80%

For speed days – I think at your speed, you could easily bump volume up to 400m per session;

I’m seeing very little tempo volume. I’d like to see 2-3 days of tempo per week:

1. Day 1 – Recovery Tempo: 1500-2000m volume of 100-200m runs with short rest period
2. Day 2 – Intensive or Extensive Tempo: 1200-1500m of volume of 200-400m runs with 1-2′ recovery per 100m run.
3. Day 3 – Special Endurance – at 400m pace or faster – runs of 100-200m with longer recovery.

Awesome. I probably will bump up the weights next week….as a side note I really don’t do warm up sets at this point. I lift right after sprinting so I’m pretty warmed up…and the loads I’m using at this point aren’t heavy enough to really require it. But I’ll add another set…or more reps to each excercise for next week.

As for speed days, I know that everyone is advocating more volume, but I really don’t think its neccesarry; I want to keep all of my sprinting at top quality…and I don’t feel like the speed would drop off at that much volume which would be counterproductive.

The reason there isn’t much tempo right now is tthat I’m only doing one day of true tempo a week at this point…which would be tommorow. I also do another day of medball/GS type stuff that trains pretty similiar qualities. I’m not really doing any special or speed endurance right now because I’m mainly focusing on developing my pure speed this year….build a foundation of speed, THEN endurance once the speed qualities are in place was what I was thinking.

But I’m not an expert at all. What I’m doing is just what I think would work best for me based on what I’ve read, what’s worked for me in the past, and my current training situation.

These were kind of just the summaries of why I’m doing what I’m doing. I’d be glad to explain it in further detail if someone wanted, but this post turned out longer then I would have expected it.

As for training, yesterday was a MB circuit and GS, and then today was accels, skips for height and distance, SLJ’s, MB Throws, and then upperbody lifting.[/quote]

[Mccabe]

Mccabe on April 12, 2013 at 8:10 am #119789

I would suggest googling “beginner programme for 100 m” and doing that. Make the programme more advanced as you become more advanced.

As Matt said 25-30 reps is without a doubt the best for someone of your age and experience. Can put on good size and strength and at your age it will be the only time you will ever get a clean bulk.

[Derrick Brito]

Derrick Brito on April 12, 2013 at 2:47 pm #119792

Awesome. I probably will bump up the weights next week….as a side note I really don’t do warm up sets at this point. I lift right after sprinting so I’m pretty warmed up…and the loads I’m using at this point aren’t heavy enough to really require it. But I’ll add another set…or more reps to each excercise for next week.

As for speed days, I know that everyone is advocating more volume, but I really don’t think its neccesarry; I want to keep all of my sprinting at top quality…and I don’t feel like the speed would drop off at that much volume which would be counterproductive.

The reason there isn’t much tempo right now is tthat I’m only doing one day of true tempo a week at this point…which would be tommorow. I also do another day of medball/GS type stuff that trains pretty similiar qualities. I’m not really doing any special or speed endurance right now because I’m mainly focusing on developing my pure speed this year….build a foundation of speed, THEN endurance once the speed qualities are in place was what I was thinking.

I would still do the warmup sets. It might seem like a big deal now, but as you get stronger you will want those sets to get acclimated to the weight.

Adding more speed volume actually is necessary. At the minimum it will prepare you to handle competition. Say you go to a track meet and run the 100m, 200m, and 4x100m. You are doing 300m at 100%. Say you end up being a long sprinter or a hurdler. Now you are looking at track meets involving 600m or more of speed work. Being able to handle 400m speed workouts is mandatory. It’s one thing to have a 200m speed day on your first day of training. It’s another to have it a month into training.

Tempo is probably the most important thing you can do right now. You can always do GS or medball stuff in addition to tempo. The above guidelines are good ones.

[Zack Trapp]

Zack Trapp on April 12, 2013 at 3:11 pm #119793

[quote author="Zack Trapp" date="1365733062"]
Awesome. I probably will bump up the weights next week….as a side note I really don’t do warm up sets at this point. I lift right after sprinting so I’m pretty warmed up…and the loads I’m using at this point aren’t heavy enough to really require it. But I’ll add another set…or more reps to each excercise for next week.

As for speed days, I know that everyone is advocating more volume, but I really don’t think its neccesarry; I want to keep all of my sprinting at top quality…and I don’t feel like the speed would drop off at that much volume which would be counterproductive.

The reason there isn’t much tempo right now is tthat I’m only doing one day of true tempo a week at this point…which would be tommorow. I also do another day of medball/GS type stuff that trains pretty similiar qualities. I’m not really doing any special or speed endurance right now because I’m mainly focusing on developing my pure speed this year….build a foundation of speed, THEN endurance once the speed qualities are in place was what I was thinking.

I would still do the warmup sets. It might seem like a big deal now, but as you get stronger you will want those sets to get acclimated to the weight.

Adding more speed volume actually is necessary. At the minimum it will prepare you to handle competition. Say you go to a track meet and run the 100m, 200m, and 4x100m. You are doing 300m at 100%. Say you end up being a long sprinter or a hurdler. Now you are looking at track meets involving 600m or more of speed work. Being able to handle 400m speed workouts is mandatory. It’s one thing to have a 200m speed day on your first day of training. It’s another to have it a month into training.

Tempo is probably the most important thing you can do right now. You can always do GS or medball stuff in addition to tempo. The above guidelines are good ones.[/quote]

I like the reasoning behind preparing for meets themselves, but isn’t that moreso the function of special endurance I and the competition phase?

And why would tempo be THE most important thing right now? I really don’t see why something done at 70% for recovery/work capacity is more important than the actual speed work itself. I personally like to utilize other methods beside ET for that.

Lastly, I plan on using work-up type sets in a few weeks once I start lifting a bit heavier. I wanted to get in a few weeks of mid-intensity weights before I do max strength, which I see as a big priority given my current strength levels.

Like all the advice coming through here.

[Mccabe]

Mccabe on April 12, 2013 at 8:04 pm #119794

It is all about getting hard work in. The phrase less is more is sometimes true but not at the age of 15 when you are starting out. It is great you are trying to back up your programme with theory but currently it should be run a lot and lift a lot.

[Derrick Brito]

Derrick Brito on April 13, 2013 at 5:50 pm #119796

I like the reasoning behind preparing for meets themselves, but isn’t that moreso the function of special endurance I and the competition phase?

And why would tempo be THE most important thing right now? I really don’t see why something done at 70% for recovery/work capacity is more important than the actual speed work itself. I personally like to utilize other methods beside ET for that.

Lastly, I plan on using work-up type sets in a few weeks once I start lifting a bit heavier. I wanted to get in a few weeks of mid-intensity weights before I do max strength, which I see as a big priority given my current strength levels.

Like all the advice coming through here.

The same logic applies. How are you going to be ready for a 600m speed endurance workout if you’ve never done more than 300m of speed work?

Tempo is important for a number of reasons. I’m guessing you aren’t in particularly good shape. It is also important for progressions. You might go ET -> IT -> SE. There is also the idea of lower intensity running being important for learning rhythm and other things. Carl has blogged about the subject. If you want my personal opinion, I don’t use tempo below 75% and usually keep it at 80% if possible. It blurs the edge of being intensive rather than extensive, but I see speed gains with it when I don’t see it with the lower intensities.

[Zack Trapp]

Zack Trapp on April 13, 2013 at 10:58 pm #119797

[quote author="Zack Trapp" date="1365759687"]
I like the reasoning behind preparing for meets themselves, but isn’t that moreso the function of special endurance I and the competition phase?

And why would tempo be THE most important thing right now? I really don’t see why something done at 70% for recovery/work capacity is more important than the actual speed work itself. I personally like to utilize other methods beside ET for that.

Lastly, I plan on using work-up type sets in a few weeks once I start lifting a bit heavier. I wanted to get in a few weeks of mid-intensity weights before I do max strength, which I see as a big priority given my current strength levels.

Like all the advice coming through here.

The same logic applies. How are you going to be ready for a 600m speed endurance workout if you’ve never done more than 300m of speed work?

Tempo is important for a number of reasons. I’m guessing you aren’t in particularly good shape. It is also important for progressions. You might go ET -> IT -> SE. There is also the idea of lower intensity running being important for learning rhythm and other things. Carl has blogged about the subject. If you want my personal opinion, I don’t use tempo below 75% and usually keep it at 80% if possible. It blurs the edge of being intensive rather than extensive, but I see speed gains with it when I don’t see it with the lower intensities.[/quote]

Without going to in depth, I pretty much would use tempo in a simalair function, expcept I don’t like using too much mid-intensity work b/c instead of feeling like getting slower in ET, IT has been shown to cause it. Normally, I would progress from MaxV to SSE to SE….and my SSE and SE work would start in the 400-500 volume range. However, this year, I’m not going to put much focus at all on speed endurance type stuff because I’m just trying to develop my pure speed qualities….And just kind of get those in place now and develop a foundation of speed work before diving into to much speed endurance type work.

As for today, I have to train like thirty minutes after waking up and I only have 1 to 1.5 hours to train because of a funeral….so I’m going to try to move my lifting before sprinting to try to “Wake Up” my CNS….because I am always extremly flat in morning sprinting sessions. THen for speed I’m going to do contrasted hills with flat accelerations; the hill helps achieve power/full ROM through accel, and then I try to bring that to the flat accels.

And now I realize that this was taking away from training time….

[Zack Trapp]

Zack Trapp on April 18, 2013 at 1:27 pm #119819

Ok, so I’ve gotten really bad at updating this thread. I’ve been really busy with band auditions/concerts and I’ve just been really irritable lately(Not track related).

Monday was contrast between hill and flat sprints, a jump circuit,medball throws and then weights

Tuesday was a bit of a tempo/GS mix day where I would stride to the end of the field, do a bodyweight excercise, then back to the middle and do the same, etc.

Today was a bunch of Max V drills focusing on keeping tall and bouncy(I tend to run with low hips and overstride) and then some explosive skips, and then weights

Training has been excellent this week. I’ve been more motivated than I have been for a while and really want to get faster right now. My power through accel is through the roof right now and I feel like I’m pushing really well right now( I can’t confirm because I haven’t been able to get video). I’m going to do some testing the week after next and I’m totally excited for that.

[Zack Trapp]

Zack Trapp on April 21, 2013 at 6:37 am #119829

Saturday, 4/20/13

Acceleration Day Warm Up

Workout
8x25m Starts

2xJump Circuit

4xSLJ

WR
3×6+6 DB Reverse Lunges-35 Lbs
2×12 RDL-40 Lbs

200m Barefoot Walk

So today’s speed work was pretty outstanding. I decided to go to one of the local HS tracks, which was really cool, and I felt like I was absoloutly flying today. Felt really powerful. However, weight room kind of sucked because I only had what was at my dads fitness center which had dumbells and one set of free weights, which was hogged by this one guy, which ruined the hang cleans I was going to do. Other than that awesome day.

[Zack Trapp]

Zack Trapp on April 21, 2013 at 1:49 pm #119830

Ok, so I’m going to put some goals for this year down…and I’m going to do them in two sets…the somewhat safe goal, and then the riskier version..

Goals(Training times are done via taking video and then doing frame by frame)

30m Start: 4.4x–4.2x
10m Fly: 1.15—-1.10
100m: 12.5—–12.0
200m: 25.5——-24.5
400m: 57.xx——55.xx(I don’t even know if I’m gonna race this)

[Zack Trapp]

Zack Trapp on April 23, 2013 at 7:15 am #119839

Monday, 4/22/13

10′ Adlib WU

Workout

GE Circuit(:30 Each Excercise, 12 Excercises, No Rest)

Plank Circuit

Hurdle Mobility Cool Down

Relativly easy day today. Felt pretty good. Training is going outstandingly right now. I can’t wait to test next week.

[Zack Trapp]

Zack Trapp on April 24, 2013 at 11:56 am #119841

Tuesday, 4/23/13

General Day WU

Workout

Max V Drills

4×4 Skips F/H and F/D

6xSLJ

WR
5×4 Power Clean-90 Lbs.
3×10 Front Squat-125 Lbs.
2×12 RDL-100 Lbs.

Cool Down

So I was going to do a hill acceleration day today, but the weather decided otherwise. Instead, I had to shift things around a bit and today became a mechanics/elastic strength day. Went pretty well, relativly easy. Felt really powerful on the explosive skips. Squat strength feels way up from where it was a few weeks ago.

[Zack Trapp]

Zack Trapp on April 26, 2013 at 12:47 pm #119855

Thursday, 4/25/13

Acceleration WU

Workout

3x10m Starts

3x(2x20m Hills, 25m)

Medball Throws

WR
3×8 Pullups
3×8 Bench-90 Lbs.
2×12 Decline Sit Ups-25 Lbs

Foam Roll

Today started out pretty good, I was accelating really well. The first few steps felt a little weird, but my later acceleration felt really strong. The last couple of reps were kind of garbage. Strength is coming along decently well, I’d like to see where I stand when I test next week. A good day.

Also, my motivation is as high as its been since like….ever.

[Zack Trapp]

Zack Trapp on May 1, 2013 at 2:35 am #119860

So I haven’t updated since Thursday….let’s see here

Friday was extensive tempo(100m buildups) and then GS

Saturday was accels out to 25m and then plyos and lift

Sunday was off

Monday was a pretty low key day…lots of gs and auxillary drills

Today is going to be elastic strength, acceleration out to 30m, and then lift

Training has been going really well lately. I feel like my speed/mechanics/power is on a whole new level recently…I’ll see when I test these on Saturday. I’m going to test UHF, SLJ, STJ, 30m and either 150m or 300m(Which do you guys think would be better for analyzing long sprints potential….I’ve been toying around with the idea). Really excited to compete.

[codeman9]

codeman9 on May 1, 2013 at 4:05 am #119862

Test the 300

[Zack Trapp]

Zack Trapp on May 1, 2013 at 7:50 am #119863

Test the 300

That’s what I was leaning towards….

Tested 1 RM today after a low volume speed session
At a bodyweight of ~132 lbs(+/-3)

Power Clean-130 Lbs…..got this all the way up and sort of caught it…so I count it.

Squat-200 Lbs….I probably could have added 10-20 lbs to this but I didn’t feel safe doing that alone.

Unloading week is going great.

[Zack Trapp]

Zack Trapp on May 5, 2013 at 8:12 am #119872

Did some testing today

UHF Medball Throw(8 lbs): 30’10

SLJ: 8’1

STJ: 18’6

30m: 4.43 (+/- .05)

Testing today felt pretty meh. Had to look around for a while to find a track that I could use….and I could only go to one with a youth soccer game going on….so not the best environment. 30m wasn’t great….but I’m okay with that time considering how I felt. I hope I can get into the 4.2’s by the end of the year….that’s probably what I would need to go below 12. BUT I’m finally back at the level, probably better, than I was in the fall so I can finally start moving forward.

[Zack Trapp]

Zack Trapp on May 9, 2013 at 8:02 am #119892

Let’s recap here

Monday was a bunch of GS, Mobility, and just a easy day

Tuesday I did contrast accels, multi-throws/jumps, and lower body lifting

Today was extensive tempo and a weight circuit

I realize I’ve gotten really bad at updating this…but I’ve been really distracted with the last few weeks of school, band, and everything that I’ve kind of let this journal go. I’m still training everyday and its going really well though, and I expect massive PR’s once I start racing next month.

[Zack Trapp]

Zack Trapp on May 15, 2013 at 11:46 am #119926

Ok, lets try to actually keep this updated….

Thursday was short accels, plyos, and upper body lifting

Friday was a medball circuit, core, and then a weight circuit

Saturday was accels out to 30m…which is pretty much max v…then plyos and lower lift

Sunday was off

Monday was a auxillary/gs day

Today was a contrast accel day, then plyos and lift

Training hasn’t been quite as good as it was a couple of weeks ago. I’m still motivated, but I have a little trouble focusing and have just felt flat, especially today. I’m really looking forward to racing in ~a month.

[Derrick Brito]

Derrick Brito on May 15, 2013 at 1:36 pm #119927

Did you ever time trial your 150 and/or 300?

[Zack Trapp]

Zack Trapp on May 15, 2013 at 10:01 pm #119928

Did you ever time trial your 150 and/or 300?

No, there was a youth soccer game going on in the infield when I was doing testing, with parents on the track, so I thought it would be a bit obnoxious to do something that went across the entire track.

[Zack Trapp]

Zack Trapp on May 19, 2013 at 6:17 am #119933

Ok, so this past half week has been pretty solid.

Wednesday was a GE Circuit, a Weight Circuit, and Hurdle Mobility

Thursday was acceleration, plyos, and lower lifting

Friday was a general tempo day

Today was accel/maxv, plyos, and upper lifting

Training has really been great the past few sessions. I’ve been highly motivated and have felt pretty dang fast lately. I really want to start updating this on a daily basis again….but my computer keeps crazhing and I have to re-login…and I’m lazy.

I’ll probably update this more once school ends in about two weeks.

[Zack Trapp]

Zack Trapp on May 27, 2013 at 9:12 am #119957

So I didn’t update this week either.

Monday was a well needed off day

Tuesday was acceleration, pylos, and lifting

Wednesday was tempo, GS, and a weight circuit

Thursday was another speed,plyo, weight day

Friday was a medball circuit, core, and another weight circuit

Saturday was off because I went to go watch the state meet

Today was speed on the track, plyos, and lifting

Ok, so training has gone really well this past week. I don’t really feel like giving a whole big write up though…so…

[Zack Trapp]

Zack Trapp on May 27, 2013 at 9:16 am #119958

Also, do you guys think it would be a good idea for me start using blocks? I know its kind of like duh, everyone does, but I’m not sure if I’m powerful enough or mechanically solid enough to really take advantage of them yet, so I’d like to get some input now that meets are coming up.

[davan]

davan on May 27, 2013 at 1:25 pm #119960

Which meets are you running?

[Zack Trapp]

Zack Trapp on May 27, 2013 at 4:23 pm #119961

Not set in stone, but I’ll probably do

Illinois Jets Invite-6/15
USATF Junior Olympic State Championship-6/21-22
Either USATF Regional JO’s or a UCTC meet on I think 7/6

And then whatever else I decide to do…..it depends alot on how my band schedule unfolds and whether or not my family decidedes to go on vacation this summer.

[davan]

davan on May 28, 2013 at 4:32 am #119964

You should do the meet @ Kankakee thee weekend of the 8th. There will be some solid people at your level there.

[Zack Trapp]

Zack Trapp on May 28, 2013 at 5:09 am #119965

I was going to do testing that weekend…..I kind of wanted to get another set of tests in before I compete to kind of reasure myself before I start racing again. Last summer I didn’t do any races because I had this deathly fear of going out and pulling like a 13 or something. I feel like I need to get in some more tests to avoid falling into that death trap.

[davan]

davan on May 28, 2013 at 5:23 am #119966

The meet is your test man. You need to run meets. No test is going to give you an indication of where you are (at your level) AND give you something to develop from.

Are you seriously going to pull out if your ‘tests’ don’t go as planned?

Trust me, the entirety of the summer meets will go better by adding another. Maybe the meet goes better/worse than expected, who knows. What will be sure though is that you will be more prepared for the others and have a better idea of where you are right now.

If the weather is halfway decent, I would at a minimum enter 1 event and do some runs after the meet as a workout. I think you should be able to do the 100/200 and be fine.

[davan]

davan on May 28, 2013 at 5:26 am #119967

Also, I haven’t seen you doing anything/much past 30m or so… the meet is going to be your best chance to get in some speed and special endurance that you desperately need.

[Josh Hurlebaus]

Josh Hurlebaus on May 28, 2013 at 8:04 am #119968

100% agreed with Davan. Racing is the best workout. Period. I would race every weekend if I were able to (or even every other). Nothing beats it.

If you want to improve, you need races.

[Zack Trapp]

Zack Trapp on May 29, 2013 at 5:15 am #119969

Gonna try to update this every day again

Tuesday, 5/28
Acceleration WU
10m Starts

Workout
5x20m Hills, 5x20m

3×3 Broad
3xSTJ
3xUHF, OHB, Chest

WR
5×3 Power Clean-105 Lbs.
5×5 Deep Squat-120 Lbs.
3×8 Hip Bridge-85 Lbs.

Foam Roll

So today I felt pretty flat for all of my accelerations. I primarily contribute that to both the fact that I had to take finals today and that I had a really taxing speed session on Sunday. Also, this is week four of a five week cycle, so I guess I’m a bit more fatigued. Next week is a unloading week. Weights were good though.

As for racing, I just really don’t want to race next week…..I haven’t raced in a year and I just feel alot more comfortable with getting some testing in before I start racing. Yea, I know its a bit OCD, but I don’t know…

[davan]

davan on May 29, 2013 at 6:37 am #119970

You’re setting yourself up for failure. Please take the advice and learn from people that have made and seen the same mistakes before, so you don’t have to.

Not running the meet provides no benefit. At best, it is the same ‘test’ as running the meet. Your tests thus far have not told you anything about what you’re going to run for the 60m, 100m, 200m, or 400m. I don’t recall seeing any times or indicators for any distance, in fact.

You’ll get to see a lot of the quality talent in the area for your age group. Not all of the best, but a good amount of it.

You have almost no training volume past 20-30m in your training. These meets will provide you the SE and competitive experience you desperately need.

I know you are too stubborn to take the advice of others (looking at your training log shows this enough), but keep this in mind when you go back and revieww your ‘season.’

[Zack Trapp]

Zack Trapp on May 29, 2013 at 7:12 am #119971

You’re setting yourself up for failure. Please take the advice and learn from people that have made and seen the same mistakes before, so you don’t have to.

Not running the meet provides no benefit. At best, it is the same ‘test’ as running the meet. Your tests thus far have not told you anything about what you’re going to run for the 60m, 100m, 200m, or 400m. I don’t recall seeing any times or indicators for any distance, in fact.

You’ll get to see a lot of the quality talent in the area for your age group. Not all of the best, but a good amount of it.

You have almost no training volume past 20-30m in your training. These meets will provide you the SE and competitive experience you desperately need.

I know you are too stubborn to take the advice of others (looking at your training log shows this enough), but keep this in mind when you go back and revieww your ‘season.’

I know I’m very stubborn….but that doesn’t meet I’m not taking into account the input you guys have been giving me.

I haven’t been updating the past few weeks, but I’ve gotten to the point where I’m going out to 40m, which is getting solid maxV in for me. I haven’t touched on speed endurance yet because I decided that I should put in more of a focus on developing flat speed as opposed to speed endurance this year. I’ve also raised the total volume of training so I get ~600 meters of speed a week instead of like 400. Still low volume that I’m not dragging, but I’m getting quite a bit more reps in.

Edit-I completly agree with you guys that at this point meets are probably the only way I can truly get a gauge of my speed and the best stimulas I can really get….I just really feel like I’d be in alot better of a mindset to compete if I waited another week and got testing in….which is pretty much to validate that I’m not going to go out there and just lay a goose egg. From a pure training perspective, running a meet might be a better idea, I just really feel more comfortable with waiting another week.

Just a side note, you keep talking about there being good competition, but how good are you talking exactly? If its a bunch of people running 11.0 at 15, I don’t see much value in losing by ~a second.

[davan]

davan on May 29, 2013 at 7:24 am #119972

You can take a second off your finish or .05 off your first ten. Your plan is destined to failure and needs to change. Hopefully, you don’t go out and run 13 because you’ve spent the entire year running 20s.

Your testing isn’t going to validate anything. You’re a young teenager ffs, you should be advancing every week. Only the meet will tell you where you truly are.

[Welshman]

Welshman on May 30, 2013 at 2:04 am #119979

Hey Zach, it’s good to see that your training is going well.

HOWEVER, I must agree with what Davan is saying. Yeah, sure, testing will give you a good indication of where you’re at but IMO, but compares nothing to racing competitively. I don’t know what you’ll be testing, but still you’re better off competing. Racing a 100m/200m will be a better indication of what you need to improve on, and obviously to make targets for yourself, and to alter your training (if needed to!). What divan says below reflects what I’m trying to say:

Only the meet will tell you where you truly are.

Sure I’m no expert, but I’m simply giving advice on what I think will be beneficial. You’re receiving valuable advice here, and I suggest you take it on board as you’d be very wise to do so. If I was in your situation I’d take this advice given to me. Believe me I’ve had my shares of difficult times without a coach, and I would be very grateful for this type of advice at the time.

[Zack Trapp]

Zack Trapp on June 12, 2013 at 7:39 am #119997

So I haven’t updated in about two weeks. I was going to open this week, but last Monday I was doing flips at a gym, but then I hurt my back pretty badly by landing horribly on a bar. I haven’t been able to train this entire past week, and my back really isn’t showing any signs of getting better. I’ve been resting/foam rolling/icing the injured area a decent amount, but it hasn’t improved much. If I don’t recover soon I’m probably going to have to call quits on this season because there is only really three or four more weekends of meets left. It really sucks.

[Derrick Brito]

Derrick Brito on June 12, 2013 at 10:54 am #119998

If it’s that serious go see a doctor.

[Carl Valle]

Carl Valle on June 12, 2013 at 11:20 am #120000

So I haven’t updated in about two weeks. I was going to open this week, but last Monday I was doing flips at a gym, but then I hurt my back pretty badly by landing horribly on a bar. I haven’t been able to train this entire past week, and my back really isn’t showing any signs of getting better. I’ve been resting/foam rolling/icing the injured area a decent amount, but it hasn’t improved much. If I don’t recover soon I’m probably going to have to call quits on this season because there is only really three or four more weekends of meets left. It really sucks.

Flip Fail? I feel bad but if a coach was there you would have likely been not directed to that activity.

[Zack Trapp]

Zack Trapp on June 12, 2013 at 3:25 pm #120001

Flip Fail? I feel bad but if a coach was there you would have likely been not directed to that activity.

It had nothing to do with training….me and my brother just went to a trampoline place….I just happened to land poorly.

As for seeing a doctor, I think I’m going to have to do that because my back really hasn’t gotten much better this past week.

[Josh Hurlebaus]

Josh Hurlebaus on June 13, 2013 at 3:21 am #120002

Reminds me of the first time I tried a double front, freaked out, untucked early and landed face down with my feet wrapping around the back and kicking me in the back of my head. Stick to back tumbling, it’s much safer haha. You’re what, 15? You’re like the exact same age I was when I did it too.

It took a few weeks to heal, but you should definitely get checked out by a doc just to be sure.

[Zack Trapp]

Zack Trapp on June 13, 2013 at 5:29 am #120004

Reminds me of the first time I tried a double front, freaked out, untucked early and landed face down with my feet wrapping around the back and kicking me in the back of my head. Stick to back tumbling, it’s much safer haha. You’re what, 15? You’re like the exact same age I was when I did it too.

It took a few weeks to heal, but you should definitely get checked out by a doc just to be sure.

As I type this post my mom is making a appointment for a Friday appointment, So I’ve got that covered pretty much.

Okay,on a somewhat related note, I know this is a while a way, but seeing as this season is probably trashed, I have moreso turned my attention towards what I’m going to do next year. I was thinking, a I was going to do alot more general of training next year because I’m still maturing. Do you guys think it would be safe to incorporate a decent amount of gymnastics stuff(1x a week) into my training?

Edit- A double front? Dang.

[Josh Hurlebaus]

Josh Hurlebaus on June 13, 2013 at 7:06 am #120005

At your age, you NEED to be doing more general work. I still do gymnastics work. The body awareness you gain from it will have a huge impact on how well you can learn new skills later on.

Anything that is increasing coordination, proprioception, power, etc, will have a huge carry over for your development as an athlete.

Lift, sprint, flip, ride a bike, skateboard, play soccer. Have fun man. You’re too young to be stressed about specificity all year.

[Zack Trapp]

Zack Trapp on June 20, 2013 at 10:43 am #120040

So finally got to the doctor today. Injury should take 6-8 weeks to heal.

[Zack Trapp]

Zack Trapp on June 27, 2013 at 5:13 pm #120058

2013-2014(New Year Update)

Alright, even though I was injured only a few weeks ago and probably have a solid two months before I can start training again, I’m already starting to put alot of thought into what I’m going to do next year training wise. The past year and a half I’ve had two nonsuccessive attempts at training where I couldn’t train for more than maybe ten weeks straight without some sort of blow-up or over-thinking issue causing me to totally stop training for a few weeks. As a result, I haven’t made nearly as much progress as I would have expected the past year.

The main change I want to make next year is that I want to make the program as a whole alot more general. So when I say this I mean that in addition to probably 2 days of speed a week, I’m probably going to incorporate a pretty good amount of other sports type stuff, general strength work, and whatever else comes to mind. At 15(And a relatively low physical maturity for 15), I think that it’s more important to develop as an athlete than to focus on sprint specific training. Also, I’m going to try out a few other events in addition to the 55-400m. So that means I might hop in a couple of long jumps or triple jumps or whatever else this winter.

I don’t want to set goals in stone because I’d probably get to stressed out about them, but there are some marks in general I’d like to hit in the events I’m going to try. I’d be happy with 7.0-7.5/11.6/23.5/54.xx/16’/36′ ish marks for 2014. I’m going to use the next year or so to try to gauge what events I have the most potential in.

As for the time until I can start training, I’m going to take it pretty low key. I’m just finishing a 3 week period of complete rest, in which I’m going to follow with walking, light bodybuilding, and maybe a few light jumping exercises. Nothing too stressful.

Super excited for a new year.

[davan]

davan on June 28, 2013 at 5:28 am #120061

Hopefully, you actually use the advice numerous people have provided. Are you going to be joining your track team in the winter? What about participating in soccer or football (or volleyball if you have it) in the fall?

[Zack Trapp]

Zack Trapp on June 28, 2013 at 6:07 am #120062

Hopefully, you actually use the advice numerous people have provided. Are you going to be joining your track team in the winter? What about participating in soccer or football (or volleyball if you have it) in the fall?

To be honest, I’m pretty horrible at most of the fall sports….which start practicing before I’m supposed to be healed from my injury. Football is the only one that I have some sort of skill at, and I have some pretty bad experiences with that sport.

I still haven’t made a definite decision on whether or not I’ll run for the school team. If I can get a friend or something to do it with me I probably will because I honestly just don’t fit in well with the type of people who do track at my school. I go back and forth on whether I’m going to do it or not pretty often.

[Eric Faust]

Eric Faust on June 28, 2013 at 2:07 pm #120065

[quote author="davan" date="1372377551"]Hopefully, you actually use the advice numerous people have provided. Are you going to be joining your track team in the winter? What about participating in soccer or football (or volleyball if you have it) in the fall?

To be honest, I’m pretty horrible at most of the fall sports….which start practicing before I’m supposed to be healed from my injury. Football is the only one that I have some sort of skill at, and I have some pretty bad experiences with that sport.

I still haven’t made a definite decision on whether or not I’ll run for the school team. If I can get a friend or something to do it with me I probably will because I honestly just don’t fit in well with the type of people who do track at my school. I go back and forth on whether I’m going to do it or not pretty often.[/quote]

Don’t let excuses or invisible barriers hold you back from what you want to do Zack. You got all the support of these boards behind you, and somehow we’ve managed to fit in with all of our teams! 🙂

[Zack Trapp]

Zack Trapp on September 6, 2013 at 10:51 pm #120498

Alright, so the first four weeks of training have come and gone for me with pretty decent success. My much more general approach has suited me well physically and mentally so far this fall. To give you guys an idea of what I’ve been doing, a typical week would be one day of sprints out to 40 or 50 meters and weights, another day of general strength and tempo, one day of trying to dunk on reduced heights(I’m only 5’5 or 5’6) and weights, two days of general coordination type funish do whatever I want days(Think ball sports, parkour, swimming, jump circuits, etc.), and one day of a variety of trying different field events and weights. This is all very flexible and stuff because of my school and band(mostly band) stuff.

Anyway, this week I did a little bit of testing to see how fall training had gone so far. My vertical was 24′ plus or minus an inch, which is pretty good for me. I triple jumped roughly 30 feet from a slow 8 step approach(on grass). Also, I did a forty yard dash today, on concrete and barefoot, and went 4.75 and 4.89, which is pretty exciting for this time of year. Given, it was handtimed and the timer had a slightly itchy hand, but I feel pretty good about where I’m at.

Also, much to the satisfaction of the members of this board, I’m thinking I’m going to try school track this fall. Given what the teams training has looked like in the past and having a full indoor track at our school, it seems like a good idea. I’ll probably also do a few indoor meets in the span of December ad January(I know several ETers have gone to the Ted Haydon meet in the past), which is exciting.

Looking forward to the new season.

[Zack Trapp]

Zack Trapp on September 12, 2013 at 3:52 am #120522

Okay, so I’m going to try to keep this updated on at least a once a week basis now.

Monday, 9/9-Speed

Warm Up
Dynamic Flex
2×3 Stair Drill(Focusing on full pushes)
3x10m Starts From Falling, Pushup, 3 Point
3x15m Hills(80-90-100 Percent Focusing on Tech)
5x40m in grass W/ SLJ, STJ, Power Skips before each rep
4×4 Hang Cleans-95 Lbs.
4×6 Deep Squats-105 Lbs.
3×8 Good Mornings/Rows Complex-70 Lbs.
Cool Down

Tuesday, 9/10-General/Lactic/SSE

Warm Up
Static Flex
A Drills
400 THW(8x50m W/~20 Sec Rest, About 95%)
GS Circuit-Marsellus
Cool Down

Wednesday, 9/11-General Explosive Power

Warm Up
Dunking on progressive heights(3x Each from 7.5-9.5, didn’t make last one)
3x(Power Skips, Run-Run-Jump, 3 Broad, OHB)
5×5 Bench-100 Lbs.
4×6 Pullup-Chinup Complex
3×8 Hip Bridge-65 Lbs.
Cool Down

So this week has gone pretty well so far. Weather has been absolutely amazing thus far, it really hasn’t been any sort of issue yet. The next few days are going to be pretty chaotic because I have a 4:30-9:00 marching band tomorrow and a all day marching band competition on Saturday. I’ll try to keep this updated.

[Zack Trapp]

Zack Trapp on September 16, 2013 at 10:10 pm #120529

Thursday, 9/12(Short b/c of marching band)
Warm Up
2xMedball Circuit
Cool Down

Friday, 9/13
Warm Up
Light Tumbling
Flips down slight hill
3x30m
8×2 Clean Pull-100 Lbs.
4×5+5 Lunges-90 Lbs.
4×6 RDL-Military Press Complex
Cool Down

Saturday OFF(Marching Band all day)

Sunday OFF(Gone all day)

Monday ,9/16
Warm Up
Hurdle Mobility
Sprint Drills
4x60m W/ 6xPower Skips
5×3 Snatch
5×5 Overhead Squats
4×6+6 Good Mornings/ Press
Cool Down

Pretty good session today. Felt very fast and explosive, although 60 meters is the longest I’ve gone in quite a while so that was difficult. Good day.

[Zack Trapp]

Zack Trapp on September 18, 2013 at 3:12 am #120538

Tuesday, 9/17
Warm Up
Static Flex
2×500, 1×200, 1×100-65-75%(Was originally 4×600….but that didn’t happen)
GS Circuit-Pillar
Cool Down

So I currently have the aerobic capacity of a dead cow. Don’t know how else to put it, but I can’t get through any sort of tempo work out without having some sort of problems. Kind of annoying.

[Zack Trapp]

Zack Trapp on September 22, 2013 at 11:23 pm #120554

So I’ve had a pretty crappy last few days of training. Wednesday I got rained inside and had to make do with what I could do in my basement. Wasn’t focused. Thursday I didn’t have much time and did some general climbing and stuff which was pretty fun. Friday I did a few flips but didn’t lift or do anything else. Saturday I was at a marching band competition all day, and today I did nothing. I’m hoping this week I can have a good week of training before I test again next week.

[Zack Trapp]

Zack Trapp on September 23, 2013 at 9:30 pm #120560

Monday, 9/23

Warm Up
Dynamic Flex
Sprint Drills
3xWicket Drill
5x50m W/UHF and STJ Before
4×4 Hang Clean-105 Lbs.
4×5 Deadlift-105 Lbs.
3×8 Good Mornings-75 Lbs.
Cool Down

Good session today. Speed felt outstanding on all of the 50’s. I may have put too much weight on for the hang clean, but all in all a pretty good session.

[Zack Trapp]

Zack Trapp on September 25, 2013 at 2:55 am #120568

Today I stayed after at school so I just did three times through a weight circuit. Right now, I’m starting to lose motivation a bit, so I’m considering taking a week off next week and then coming back to training after that.

[Zack Trapp]

Zack Trapp on October 4, 2013 at 4:14 am #120617

Haven’t updated this week. Kind of a crap week of training. I’ve been eating way too much lately and I’ve felt really sluggish because of it. Also, I’ve been really low on motivation this past week.

This was supposed to be a testing week, but I couldn’t find my tape measurer on Tuesday and today I was rained in for my speed tests. So I only ended up getting in a vertical jump test(25.5″) and squat and hang clean(210 &120; Lbs.). I’m a little disappointed by these results, but given how sluggish I felt all week I guess I can’t be too disappointed.

I’m going to take the weekend off and try to be re-energized for Monday so I can have a good training cycle. This cycle I’m going to put a pretty decent emphasis on basic tricking, which should be pretty interesting. I really need to get back on a good page training wise.

[Zack Trapp]

Zack Trapp on October 7, 2013 at 10:06 pm #120626

Monday, 10/7
Warm Up
Dynamic Flex
3xWicket Drills(1.6m)

6x40m W/Power Skips
4×2 Box Jumps W/UHF

4×4 Hang Clean-95 Lbs.
5×5 Deadlift-115 Lbs.
3×6+6 Staggered Good Mornings-75 Lbs.

Cool Down

Very solid session today. I tried to take my time with everything a lot more today than I have in the past, and it worked extremely well. Top speed felt very on spot today. Hopefully this good trend can continue even though I’ll be VERY busy with band.

[Zack Trapp]

Zack Trapp on October 10, 2013 at 2:51 am #120632

Tuesday,10/8
Warm Up
Static Flex
Jump-Run Circuit
GS Circuit
Cool Down

Wednesday, 10/9
Warm Up
Dynamic Flex
Martial Arts Style Kicking Practice

4×5 Bench-100 Lbs.
4×8 RDL/Military Press Complex-100 Lbs./20 Lbs.
3×8 Hip Thrust-95 Lbs.

Cool Down

Not much to say right now. I’m pretty much dead right now between school, training, homework, and band rehearsal. We’re getting towards our bigger competitions in band so our rehearsal schedule is pretty busy right now.

[Zack Trapp]

Zack Trapp on October 11, 2013 at 10:34 pm #120639

Thursday,10/10
Warm Up
Dynamic Flex
Martial Arts Kick Practice
Cool Down

Friday, 10/11(My “Sweet 16”
Warm Up
Dynamic Flex
Martial Arts Kick Practice
Tumbling

Sprint Drills
5x40m

5×3 High Pull-80 Lbs.
4×6 3/4 Squat-135 Lbs.
4×6 Chinup/ Reverse Lunge Complex-85 Lbs.
Cool Down

Just finishing up the last sets of todays workout as I post this. Pretty good last few days. I’ve gotten to a somewhat passable level for the martial arts kicks I’ve been practicing so I’ll probably start my first trick next week. Speed work felt bleh today.

[Zack Trapp]

Zack Trapp on November 1, 2013 at 3:00 pm #132733

So I obviously haven’t been able to update the past two weeks with the site being updated and all, but training quality has fallen off a bit lately. Bad weather finally hit in Illinois and now its pretty much cold and rainy every day, which has taken its toll on all of my speed workouts. When the weather has been somewhat acceptable, I’ve felt really fast and powerful, but that hasn’t been the case lately.

Today I tested 40 YD, but it was raining outside and the path I was running on was soaked, as well as cold. I would have wanted to move this test back a day, but tomorrow I have a 9-4 band rehearsal so I really don’t see the point in testing after that. I was also running up a slight hill for the first 15m. Anyway, I ran two 4.9x’s(stopwatch only got nearest tenth) today. I was really frustrated, but considering the weather and that neither were particularly good reps I’m not too mad. I skipped lifting and vertical tests because I felt like crap afterword.

Also, I’ve really dived into tricking the past few weeks. I’ve only learned a massive two tricks, but its been a really fun addition to my training to this point.

Glad to be back on the forums.

[Zack Trapp]

Zack Trapp on November 3, 2013 at 3:06 pm #149130

Sunday, 11/3
Warm Up
Hurdle Mobility-Static

2x15m W/ Sled(20 Lbs.)
2xWicket Drill-(1.60m spacing)

6x40m on grass-hand timed around 5.10 from falling start

Multi Jumps-Tony

4×4 Hang Clean-95 Lbs.
4×6 Squat(2/3 Depth)-145 Lbs.
3×5 RDL-110 Lbs.

3xChest Throw, Straight Up Throw

Cool Down

[Zack Trapp]

Zack Trapp on November 4, 2013 at 8:00 pm #158529

Monday, 11/4
Bike WU
Static Flex

2xGS Circuit
1xMB Circuit

Cool Down

So today I wasn’t going to be able to do tempo because I didn’t have time to go home between math team and band. Essentially, I just did what I could in the school weight room.

[Zack Trapp]

Zack Trapp on November 15, 2013 at 1:29 pm #183810

Thursday, 11/14
Warm Up
Hurdle Mobility-Dynamic
3x10m Starts from Pushup, 3 Pt., 4 Pt.

2x20m on grass
2x40m
2x60m

4xSkips F/Height and Distance

4×4 Hang Clean-95 Lbs.
5×5 Squat-150 Lbs.
3×5 RDL-115 Lbs.

3xMB Throws

Cool Down

So I’ve gotten really bad at updating this log. Really, the reason I haven’t been updating it much is because I’ve been focusing more on tricking than sprinting the past sixish weeks. I figured placing emphasis on something that isn’t sprinting would be more beneficial in the long run for me, and tricking also sounded really fun. I’ve been doing sprint/tempo work each 1x per week for this period.

Okay, so yesterday was once again very cold. I decided to time a 40 yard split on one of my 40m’s, and clocked a 4.80. This is pretty much the same time I ran in September, but yesterday it was 30 degrees colder, I was running into the wind, and the previous test was done during an unloading week so I figure I’ve improved quite a bit. I felt pretty fast relative to the conditions yesterday. The weather is starting to be a problem training wise because its barely ever is above 50 degrees anymore. Ugh.

I’m also going to update in a hourish again after todays tempo workout.

[Zack Trapp]

Zack Trapp on November 15, 2013 at 3:18 pm #183819

Friday, 11/15
5′ Bike Ride

9×100-75%(2′)

5′ Bike Ride

2xGS Circuit-Leo(10x)

Static Flex

Now, I’m very well aware that the volume of the tempo is ridiculously low. I didn’t write it that way. However, for whatever reason I died terribly around rep six or seven of the tempo. By the last rep I was having a hard time running times at 75%. Really, I’m in terribly shape from a work capacity stand point and its something I really need to improve upon.

[Zack Trapp]

Zack Trapp on November 20, 2013 at 4:37 pm #185409

Okay so I haven’t updated this log this week. This is a unloading/testing week for me.

Monday was a lifting testing day and tricking.

Tuesday was tempo and GS

Today was off

Next week marks the start of our schools offseason speed and strength workouts. I’ll be attending a good portion of those starting then. Official track doesn’t start until late January or February.

[Zack Trapp]

Zack Trapp on November 25, 2013 at 8:43 pm #186642

Monday, 11/25
8′ Warm Up Jog
Sprint Drills
Pushup Series
3x40m

Wicket Drills
Single Leg Hops-Volume=~100 Contacts
5×4 High Pull-90 Lbs.
4×6 Squat-160 Lbs.
3×6 Bench-90 Lbs.
2×8 RDL-100 Lbs.
Cool Down

So today was the first day of winter workouts at our school. We ran 40 Yard dashes with fly 10’s at the end, and I felt less then stellar on my runs. My times were pretty dreadful and I was extremely annoyed with them, but looking back on what I had eaten I was ~600 calories underfed at that point so I’m sure that was the cause. Not a great day.

[Zack Trapp]

Zack Trapp on December 18, 2013 at 5:42 pm #194894

So I haven’t updated in quite a while. I took about a week off recently b/c I felt like I was overly-fatigued and my times were starting to drop off. This was probably because I was seriously sleep deprived and wasn’t eating enough. This week I’m starting training again, but I’m on my own for the next three weeks. Instead of being confined to my basement, I spent a decent amount of money on a 1 month YMCA membership. They have a 100 meter oval track with ~30-35 meter straights and really tight turns. I can’t wear spikes on it and there are consistently people who will just stop on the track or something, but its better than what I would have at home. This way, I can do full accelerations to top speed, which is something I really need to work on.

Today I did:

Warm Up
2x6x100-75%(2′)
General Strength Circuit I-(10 Reps Each, 15″ Rest)
Dynamic Flex
Cool Down

This took me about an hour. I’m in pretty terrible shape aerobically, so this was actually a pretty solid session for me. I think the key right now for me is just consistency, which is something I have lacked lately.

[Zack Trapp]

Zack Trapp on December 19, 2013 at 2:46 pm #195110

Thursday,12/19
Warm Up
Sprint Drills
10x30m
5×4 Contacts each leg Skips F/ Height
4×7 Squat-160 Lbs.
6xUHF
4×7 Each leg Reverse Lunge-95 Lbs.
4×7 Bench-110 Lbs.
Dynamic Flex
Cool Down

So today was a pretty solid training session. It was the first time I’ve sprinted far in over a week so I felt a bit flat. I self-timed the 30m’s in at 3.92 and 3.98, so I really don’t see how I could have run 4.9x over 40 yards on a track with spikes the past few weeks. I think it was most likely sleep related. Its a tad bit annoying to have to deal with the people who come across the track all the time. Weight room was solid today. All in all I’m super tired. Over the next three weeks I’m going to push the volume about 50m a week for my speed work. Also, I’m going to really push the weight room as well. I hope today is the start of a great next few weeks.

[Zack Trapp]

Zack Trapp on December 22, 2013 at 3:12 pm #195946

Friday, 12/20
Warm Up
2×300-70-(2-3′)
4×200-70(2′)
GS Circuit-Monster
Mobility
Cool Down

Saturday, 12/21
Warm Up
Sprint Drills
10x30m
5×5 Hurdle Hops
4×7 Deadlift-140 Lbs.
4×3 Box Jumps
4×7 RDL-115 Lbs.
4×7 Pullups
Mobility
Cool Down

Sunday, 12/22
Warm Up
3×200-75(2′)
6×100-75(1′)
GS Circuit-Core
Mobility
Foam Roll

[Zack Trapp]

Zack Trapp on December 24, 2013 at 1:41 pm #196462

Tuesday, 12/24
Warm Up
Sprint Drills
3x Power Speed Drills
10x15m Starts
6×5 Hurdle Hops
5×6 Deadlift-150 Lbs.
3×4 Box Jumps
5×6 RDL-125 Lbs.
Abs Series-8
Dynamic Flex

So today the YMCA was closed for Christmas eve so I had to get creative to duplicate what I wanted to do on the track. My basement is about 17 meters long, so I can do short accels there. I didn’t want to do too much volume on that surface, so I pushed the volume elsewhere. Given the constraints of the workout, I’m happy with how it went.

[Zack Trapp]

Zack Trapp on December 26, 2013 at 1:09 pm #197011

Thursday, 12/26
Warm Up
5×300-70%-3′
GS Circuit-Monster
Hurdle Mobility
Foam Roll

So I ended up not training yesterday. The past week my diet has been pretty dreadful with all the Christmas food and the like. I’d guess I’m probably about five pounds higher than normal right now, so I’m going to reduce caloric intake for the next week or two. Today tempo was extremely hard for me, but I pulled through. GS was very easy, I might ramp up the intensity next session for that. This weekend might be problematic training wise because I’ll be at my dads house where I don’t have a solid indoor facility. I’m not sure what I’ll end up doing.

[Zack Trapp]

Zack Trapp on December 27, 2013 at 9:35 pm #197664

Friday, 12/27
Warm Up
30m Strides
Sprint Drills
5x30m
4x50m-Accel 15m, 10m TIGHT Turn, 25m Straight
6×4 Skips F/H Each Leg
5×6 Box Squat-170 Lbs.
8xUHF
4×6 Reverse Lunge-100 Lbs.
4×6 Bench-115 Lbs.
Dynamic Flex

So today I felt kind of flat in general, which was unfortunate. The entire second half of lifting I felt really unfocused. This weekend I’m considering doing two consecutive speed days on Sunday and Monday because pretty much all of the indoor facilities are going to be closed on New Years. Not sure.

[Zack Trapp]

Zack Trapp on December 28, 2013 at 6:10 pm #198126

Saturday, 12/28
Warm Up
2x7x100-70-75%-(Set 1=Walk Back, Set 2=~2′)
2xGS Circuit-Core I-15″ Rest
Hurdle Mobility
Foam Roll

Okay, so todays workout did not run smoothly. At about rep six of my tempo workout I got a random bloody nose and had to take a massive break while I waited for it to stop bleeding. Afterwords, I really didn’t feel to great but pushed myself through the session.

[Zack Trapp]

Zack Trapp on January 10, 2014 at 3:29 pm #199695

So I haven’t been able to update in over a week, but for whatever reason my computer has had some trouble logging in on this site. I’m actually updating from a school computer right now.

As some of you may already know, about a week ago the weather around Chicago got really bad. Getting my parents to drive me to train every day seemed unrealistic, so I decided to push my unloading week up a few days. It went pretty well, I feel refreshed. I squatted 250 and benched 150, and I’m sure I could have put 10 pounds on either of those, but I was testing alone. Then on Wednesday I ran a 4.79 40 yard dash, which I ran better than in the fall, but that was with wind and this weeks test was a very below average rep(I didn’t feel 100%; I had only gotten a few hours of sleep the night before). None the less, a few weeks ago on a rep like that I would have ran 4.9ish so I’m satisfied with a roughly 2% improvement in only four weeks.

Today is going to be tricky. Neither my mom or my step-dad could drive me to the YMCA, so I’m going to have to see if I can use the indoor track at our school after the speed/strength workouts finish using it. This is likely subject to change, but the plan is:

Friday, 1/10
Warm Up
Sprint Drills
1x40m
4x70m
4×5 Skips F/H or Alt Leg Bound on each leg
4×7 TDL-150-160? Lbs.
3×5 Box Jumps
4×7 RDL-120 Lbs
4×7 Bench?-105 Lbs.
Dynamic Flex

This could also be slightly tricky since I didn’t know that I would have to train at school until I was on my way there. As a result, I didn’t bring my trainers or spikes and only have my flip flops. I can likely wear just my socks, but I don’t know.

And that is it for this diary of an entry.

[Zack Trapp]

Zack Trapp on January 15, 2014 at 3:31 pm #200097

Once again, I can’t update from my home computer. Here is a rundown of the past few days:

Saturday, 1/11
Warm Up
[email protected]% W/Walk Back Recovery(~2′)
2xGS Circuit I
Dynamic Flex
Cool Down

Was training at the rexplex at my dads house, and I didn’t have anything to time rests. Felt really crappy at the end of this session.

Sunday, 1/12
Warm Up
Hurdle Mobility
Sprint Drills

This was essentially an active rest day

Monday, 1/13
Warm Up
Sprint Drills
1x25m
~10xAssorted GS Exercises
1x25m
1×40 YD-4.76
About 15′ Break
8x30m
Another 30′ Break
3×5 Hurdle Hops
4×7 Squat-175 Lbs.
3×5 Box Jumps
4×7 RDL-135 Lbs.
4×7 Incline-95 Lbs.
2xDynamic Flex

This was slightly tricky. I went to the track part of school workouts, which was kind of annoying because I had to do some (easy) general strength exercises before sprinting because I’m in the “B” group even though my times should easily put me in the “A” group. Whatever. The 40 YD was faster than I thought it would be given the general strength before. Right now, I have absolutely no top speed and I’m running with pretty low hips at top speed. I hope I can get that sorted out. I’m also optimistic about what this time would mean once I have a get this sorted out.

Tuesday, 1/14
Warm Up
1×70″ -~70%
5′ Rest
3×65″ on treadmill(10mph w/ +5 Incline) w/2′ rest
4xGS Circuit I
2xHurdle Mobility

This wasn’t a great session. I wanted to go home and do some tempo on grass, but the snow hadn’t melted. I had to do what I could on my home treadmill, which could only go 10 mph. Given the incline and how bad of shape I’m in at the moment, it actually was a fair workout. GS was easier than I would of thought even though I cut out all rest between exercises. I’m going to need to choose new GS circuits.

Today is going to be speed, both on my own and at school workouts, and lifting. We’ll be running timed 40’s again(we do twice a week for the next few weeks) and I’m not too optimistic about what I’m going to run today given I did a relatively long tempo session yesterday. Likely something in the 4.80-4.90 range.

[Zack Trapp]

Zack Trapp on January 16, 2014 at 3:30 pm #200254

Wednesday, 1/15
Warm Up
Sprint Drills
1x25m
2×40 YD-4.68, 4.83
Wait like 20 minutes
Microwaved WU
4x55m
5×5(On Each Leg) Alt Leg Bounds

Later…
Microwaved WU
4×7 Deadlift-165 Lbs.
5xSLJ W/Chest MB Throw
4×7(Each Side) Reverse Lunge-115 Lbs.
3×7 Military Press-65 Lbs.
2xDynamic Flex

So the 40 time yesterday was a big shocker. Coming from a post tempo day, I was expecting to run poorly, but I put things together a lot better than I had been doing and ran I PR. Also, the coach told me that I was coming out pretty high over the first few steps, which surprised me. I really emphasized that during my 55’s. Weight room was solid, but I was a little unfocused after coming home from a long hair appointment. Today should be:

Thursday, 1/16
Warm Up
“X-Factor Workout”
-General workout that our school does that incorporates a lot of general strength, agilities, and a variety of other stuff that changes from week to week. Its not particularly hard for me
8×180-70%-(2′)-This could change based on what is going on in our Fieldhouse.
2-3xCore Circuit I(30″ on, 10″ off)
Dynamic Flex or Hurdle Mobility

[Zack Trapp]

Zack Trapp on January 17, 2014 at 3:25 pm #200287

So to recap Thursdays training, I ended up doing 4×200-65%, 6×100-75% because I wasn’t getting very good quality on the 200’s. During tempo, I was told that I was leaning back, and this is the second time I’ve heard this during tempo. I don’t know if I do this when I’m actually sprinting, but it would definitely help explain why my max v is so much worse than my start. I think I’ll read through the Mechanical Problems in Tempo thread. I also modified GS. Today is planned as:

Friday, 1/17
Warm Up
Sprint Drills
8x40m
5×10 Skips F/H
*Part II*
Microwaved WU
4×7 Deep Squat-150?(What is the conversion factor for regular:deep squat)
3×4 Box Jump? SLJ? UHF? I’ll see
4×7 RDL-135 Lbs.
Abs 8
2xDynamic Flex

[[email protected]]

[email protected] on January 19, 2014 at 12:30 pm #200548

Hey Zack!

Im reading your blog now and then. Why dont you try posting a vid of yourself sprinting.

It might help getting some feedback from knowledgeable guys here on the forum

Best of luck, and keep training hard!

Rogier

[Zack Trapp]

Zack Trapp on January 21, 2014 at 7:54 am #200652

^Simply because I don’t have a smart phone or anything to record with. If I could, I would. Its not too bad though, as I’ve gotten some feedback recently.

Saturday, 1/18
Warm Up
2xCore Circuit I(15 Reps, No Rest)
1xGS Circuit II(12 Reps, No Rest)
1xMonster Circuit
2xDynamic Flex

Saturday was a bit of a mess. I didn’t have anywhere I could do tempo, and my mo wouldn’t let me use her treadmill so I just had to do GS.

Sunday, 1/19
Warm Up
Sprint Drills
2xPowerspeed Drills
22x16m
5×5 Hurdle Hops
5×6 Squat-185
3×5 Box Jumps
5×6 RDL-145 Lbs.
5×6 Incline-115 Lbs.
Hurdle Mobility

Again, had no where to train but my 20m basement, so I had to make do. Actually, I ran diagonally to extend the total rep distance.

Monday, 1/20
Warm Up
8×40 Sec(2′)
2xGS Circuit II(15 Reps)
2xDynamic Flex

Today is going to be a rest/recovery day. Just warm up and drills.

[Zack Trapp]

Zack Trapp on January 21, 2014 at 9:49 pm #200672

Also, side note, but I’ve gained 15 lbs over the past six weeksish. However, I bet that is inflated a bit because my diet has been terrible the past few days(going out to eat, making cookies, etc.) Still, visually I do look like I’ve added a bit of muscle and not any fat

[Zack Trapp]

Zack Trapp on January 22, 2014 at 6:48 pm #200740

Wednesday, 1/22
Sprint Drills
1x25m
1×40 YD-4.75
*Wait 30 minutes*
Short Warm Up
6x50m
3×5(Each leg) alt leg bounds

That’s part 1. I’m going to lift in about an hour after dinner. Today in general I felt really lethargic. Maybe part of it is in school most of my classes aren’t even mildly challenging and I don’t have anyone to talk to in those classes. I’m not sure. This was reflected today in my 40, where I just had no sort of “bounce”. This also was due to me not being able to warm up before because workouts ran 15 minutes ahead of schedule. Regardless, not a great session.

[Zack Trapp]

Zack Trapp on January 22, 2014 at 8:32 pm #200742

5×6 Deadlift-175 Lbs.
3×5 Box Jumps
5×6 RDL-145 Lbs.
3×7 Military Press-70 Lbs.
2xHurdle Mobility

[Zack Trapp]

Zack Trapp on January 23, 2014 at 8:26 pm #200794

Thursday, 1/23
Warm Up
“X-Factor Workout”
12×100-80%(1′)
1×300-70%
1xCore Circuit I(15 Reps, Almost no rest)
1xKillar Pillar Circuit(10 Reps, Almost no rest)
Dynamic Flex

[Zack Trapp]

Zack Trapp on January 24, 2014 at 3:38 pm #200860

Friday, 1/24
Warm Up
Sprint Drills
Either 12x30m or 9x40m depending on the where I can train and how I feel.
6×5 Skips F/H(Each Leg)

*Part II*
5×6 Deep Squat-160?
8-10x SLJ or UHF
5×6 Reverse Lunge-120 Lbs.
4×7 Chin-Ups-Possibly Weighted
2xHurdle Mobility

That’s the plan. Its subject to change based on overall training situation and how I feel. I may update later with how the actual session went.

[Zack Trapp]

Zack Trapp on January 25, 2014 at 7:07 pm #200881

Saturday, 1/25
Warm up
4x4x100-75-80%(80m slow walk rest)
30″ on/off push-ups, squats, plank
Abs series 7
Ad lib dynamic flex

[Zack Trapp]

Zack Trapp on January 27, 2014 at 7:16 pm #201098

Monday, 1/27
Warm Up
Sprint Drills
25×15-16m Starts
5×6 Hurdle Hops
7×5 Squat-190 Lbs.
3×3 Chest MB Throws
Superset-
5×5 RDL-150 Lbs.
5×5 Chinups
Hurdle Mobility

So school was cancelled today due to cold weather, so I had to deal with training in my basement. Accelerations felt good, although I think I might have pushed the volume a bit too much. This is the start of my high volume week before an easy week. I had to superset the RDL’s and chin-ups in order to get them both in because I ran out of time before my mom started tutoring for ACT upstairs. Tomorrow is also canceled, so it will likely be a GE circuit instead of extensive tempo. In fact, there is a chance Wednesday could be cancelled as well. This has been a REALLY cold winter.

[Zack Trapp]

Zack Trapp on January 28, 2014 at 9:25 pm #202093

Tuesday, 1/28
Warm Up
2xGE Circuit-Halac
1xCore Circuit I
1xGS Circuit II
1xGS Circuit-Monster
1xAdlib Weight Circuit
2xDynamic Flex

I was stuck training in my basement today. Given the constraints, this as a pretty decent training session. I’d prefer if I didn’t have to do substitute training sessions as often as I’ve been forced to by the weather recently. Tomorrow will be my last full volume training session before my unload week(I’m on a bit of a weird schedule training wise at the moment).

[Zack Trapp]

Zack Trapp on January 29, 2014 at 3:36 pm #202836

Wednesday, 1/29(Planned)
Warm Up
Sprint Drills
1x25m
1×40 YD
*Wait a bit*
6x55m
6×5 Alt. Leg Bounds
*Later*
7×5 Deadlift-180 Lbs.
3×5 Box Jumps
6×5 RDL-150 Lbs.
6×5 Incline-120 Lbs.
Dynamic Flex

That’s the plan. 40’s will be timed again today, and I’m expecting a slower time than the previous ones because of the big general day yesterday, being at the back end of 3 weeks of training, and overall feeling like crap(4 hours of sleep). I’ll update later.

[Zack Trapp]

Zack Trapp on January 29, 2014 at 9:25 pm #202909

Report on today-Ran a no time on my first timed 40, 4.91 on the second, which is a terrible time for me. However, looking back on previous sessions my 2nd time is almost always .10-.15 slower than the first, so I’d be happy with a 4.75-4.80 type time at this point in the training cycle. We did ~10 plyo contacts in the warm up, so I dropped the volume there. I also moved RDL’s and incline to 5×7 just because I didn’t have the patience to do seven sets after that long dedicated to training. Due to waiting around in the halls for facilities and waiting for rides, I’m putting about five hours a day into training, even though I only actually train for 2-2 1/2 hours on speed days.

[Zack Trapp]

Zack Trapp on January 30, 2014 at 3:26 pm #202927

Unload week starts today. Rest day. Later I’ll likely foam roll and stretch.

[Zack Trapp]

Zack Trapp on January 31, 2014 at 5:21 pm #203024

Friday, 1/31
Extended Warm Up
1xGS Circuit I
1xCore Circuit I
Walking Mobility

Easy general day today. Only took ~45 minutes.

[Zack Trapp]

Zack Trapp on February 1, 2014 at 11:21 am #203105

So I guess I’ve lost 10 lbs. I bet at least 5 of that has come from different scale, different time of day, and not being 1 day removed from a pig out, but its still concerning.

[Zack Trapp]

Zack Trapp on February 3, 2014 at 7:16 pm #203515

Monday, 2/3
Warm Up
Sprint Drills
2x25m
4×40 YD-4.83 twice, 4.87, 4.9x

Not a good day. This should have been my best day of the year. By all previous indicators, I was likely looking at something under 4.65. Didn’t happen. I was unloaded, had a “pre-meet” style day yesterday, but I just ended up laying a goose egg today. Really frustrating.

Second note is that my starts need serious work. I had though that I was actually starting pretty well, but my coach told me today that my starts are bad to the point that my first few steps are actually landing out in front of my hips. I’m going to need to work that out. Actually, I believe my top end speed splits were actually PR’s, but my first 30 meters has digressed over the past few weeks. I’m really frustrated right now. Ugh.

[Zack Trapp]

Zack Trapp on February 4, 2014 at 3:36 pm #203547

Alright, todays plan is.

Tuesday, 2/4
Warm Up
1xGeneral Strength Circuit
“X-Factor Workout”

Relatively easy day to go along with the unloading week. I’m still pretty pissed off about yesterdays 40’s because I know I could have run at least 4.65 this week. I’m starting the next cycle of training either tomorrow or Friday depending on how I feel and what the schedule is for our speed/strength workouts.

[Zack Trapp]

Zack Trapp on February 5, 2014 at 2:29 pm #205515

Wednesday, 2/5
Warm Up
Sprint Drills
5x10m Starts
Squat Max Test-270
Bench Max Test-165
Dynamic Flex

Now, these lifting number aren’t true maxes. Since I lift alone, I don’t feel safe lifting too heavy. I likely could have added 10-15 lbs. on either of them.
The starts felt much better than I was feeling on Monday.

[[email protected]]

[email protected] on February 5, 2014 at 2:43 pm #205516

You’re a strong guy. How do you choose your training method that you are currently using?

keep it goin’ im reading!

[Zack Trapp]

Zack Trapp on February 5, 2014 at 3:25 pm #205518

[email protected] wrote:

You?re a strong guy. How do you choose your training method that you are currently using?
<P></P>
<P>keep it goin? im reading!</P>

Thanks!

Training wise, I follow I pretty basic A/B set-up. Three days of speed, three days of tempo. Standard American model. Volume is moderately high, which has actually worked very well for me. Unload every fourth week. Its not periodized at all other than progress overall training volume from week to week. The main focus is just to improve general biomotor abilities, which will yield greater improvements for me in the long run than specific training. Really, its a very simple setup, but I really don’t need anything complex for the time being.

I’ve improved a lot, even over the past four weeks. My strength levels are up almost 10% in the past four weeks, with top speed up by 3.5% in the same time frame.

[[email protected]]

[email protected] on February 5, 2014 at 3:29 pm #205519

Yes being motivated is one of the keys for improving, but its also the other way around. I hope your improvements are motivating you to keep working hard.

Thanks for the explanation of your training regime. Do you have a fave famous sprinter?

Rogier

[Zack Trapp]

Zack Trapp on February 5, 2014 at 3:32 pm #205520

I’ve improved a lot, but I still have a long way to go until I can be satisfied with my times. I don’t really have a favorite sprinter, but I do follow the elite level relatively closely.

[Zack Trapp]

Zack Trapp on February 18, 2014 at 6:04 pm #207928

So I figured I’d update since I haven’t in a bit. Official track practices have started. For me, training has been going poorly over the past few weeks. I’ve been running practice times much slower than I should be at this point and just don’t feel explosive in general right now. Really flat. I have a few ideas as to why this might be happening, but its really frustrating right now.