day 1
Turn-a-rounds
500m
400m
300m
15min rest between
-perform these as turn arounds on a 100m field/course. Compare to times from last week. Will get shorter next week.
hurdle walk warm-up
500m in 1:35
400m in 1:13
300m in 52s.
Boy these are miserable.
A. FS 205 x6 3
B. RDL 255x10x3
C. glute bridge 325x10, 255x20
D. GH raise x 20
didn't feel great today
day 2
snow tight high knees
perform these in the snow for the resistance. focus on stabilization of the core/abs/back/hips in the slightly less than stable landing…
3 sets, 3-5min rest between sets
60s/ 45s/ 30s/ 15s
rest = work
snow has melted so these were done in soft grass.
A. PC +SJ x3. first rep as HPC. up to 225. did not feel great
B. incline press 135x10x3
C1 ring row x 12 x 4
C2. DB bench 12,11,10 70/H
D1 DB military press 30x12x3
D2. ring chins x 12 x 3
E. standing pallof press 10 per side x 3.
day 3
block starts x10, 20-30m
rest as needed.
notes on videos- continue to work on drive phase. other things to work on/consider:
try to eliminate side-to-side movements [especially with steps] out of the blocks. 12” over the course of 10 steps, ~10ft, or up to 0.3s… [ish]
settle into the start position and go up on fingertips if able. if not, 1st knuckle [MCP] is ok.
settle shoulders in and lean forward so that shoulders are in front of hands… then on the set position, lift the hips such that the lean is accentuated and the hips are slightly above shoulders.
blocks- things to consider/measure… there are 2-3 measurements that one should get used to, base on either a tape measure [most accurate] or your shoes that you are going to wear come race time. measure how far back each of the footplates of the blocks are from the start line. additionally, you can also measure how far back from the start line you actually position the main stem/portion of the block itself to which the footplates are attached. get an idea of what is comfortable and what works for you, that way come race day, you know your measurements and you can set the blocks accordingly.
+
10 starts from PRONE position, ~20m, rest as needed between.
-at the start explode up into the drive phase position as quickly as possible [burpee-esque] and focus on drive phase and quickness/fast twitch work.
+
hurdle hops/drills
This is probably the most important workout of week for me as I feel it is currently the most awkward phase. Staying low in drive phase feels awkward. Working on it.
+
Leg work.
A. DE squats 145 plus chains 8 sets of 2. 40s rest
B. slide board reverse lunges with 60#/h in front rack 6 reps x 3 sets
C. leg curls in bowflex. 20 reps x 3 sets with 80# resistanceh
D. FW
E. abs
day 4
10x hill sprints, short, focus on drive/positioning.
walk down, rest 60s
+
moderate sled drags x10, 30m
rest as needed
-continue to focus on drive here and work on frontside and quick turnover.
sled drags I used 70# added.
Felt good running +
upper body work - reps in 12-15 range
Braced rows
Ring push-ups
Ring rows
Dive bomber push-ups
Hammer grip upright row with rope
Bus drivers
Incline curls
Band pressdown.
day 5 [optional]
3x 250m acceleration strides
4x 150m acceleration strides
5x long hill strides [~70m]
rest 90s between runs, 3-5min between sets [250/150/hill]
-slowly build to top speed [over the course of 50-75m] and try to maintain close to top speed with minimal effort. work on efficiency of movement and rely on mechanics.
-for hill portion, slowly accelerate up the hill such that the last 20m is more top speed. focus on drive phase throughout, especially at the bottom and how difficult it can be to hold/feel this position when not at top speed/output.
Complete on 12/3/16. This felt a bit more like endurance work. Slowed last 30m or so.
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