Thursday, December 22, 2016

week 10 sprint training

day 1
200m
200m
15min rest between
…
cold sub-
20-25s speed work of choice- rower or bike… whatever you feel most comfortable in this time domain without causing injury due to unfamiliarity with movements recently. 

Done on 12/18.  Was ~33F with some wind out. Track was still snow covered so I measured it and ran in the street. 
27.1  used 12 mins rest as I was recovered.   about 95% effort on each one. 
26.9.   Timed on my wrist watch so a bit of awkwardness there.

A. FS x4    235 x 3 sets.
B1. RDL x 6.   295,305,305.  with 2s pause at bottom
B2. 25 push-ups
B3.  X walks.   Did not understand the adductor work described so did these. 
C. DB reverse lunge x 8.   60#/h for 3 sets. 
D1. strict T2B with ankle weights x 10
D2. pallof press x 12 per side.
D3. harop curl x 8
D4. russian twist with medal x 20.    all for 3 sets. 

12/19
A. Power Clean up to 235.  no pop today so stopped here
B1. 1 arm ring row x 10 x 3 sets
B2. decline DB press x10 x 3 sets.   60,70,70
C1. seated db clean and press x10 x 3 sets   30#/h
C2. hammer grip face pull with band x 10 with crossover bands
D1. pushdown  x12 with bands
D2. pinwheel curl x 8. 35,35,40
E1. ab wheel roll out  x10
E2. cossack squat x 10  x 3 sets


day 2
20 block starts
30m
rest as needed
…
cold substitution
shorter and inside if able

completed 12/20.  also did 5 sets of 3 med ball rotational throws

 12/21- rest

 12/22 - lower body
hurdle drills + hops
A. db squat jumps  5 sets of 3 with 20#/h
B. db russian step up   3 sets of 10.  30,35,35
C1. kb swing x 12   70# banded swing
C2. body saw on sliders
C3 FW 30s with 100#/h
D. banded weighted gh raise    3x10 with 10#

day 3
10 block starts
+
5 sets
15 sec tight high knees rotary
+
hurdle hops/drills
tight high knees rotary- as opposed to the piston motion [like an A drill], work on the same start/end position, but this time focus on more of a rotary motion in the front side mechanics… think ‘riding bike’ in the front side, again with same starting knee up/toe up position and keep foot/ankle dorsiflexed throughout the motion. 
keep knees towards midline… adduct. 


completed 12/23.  Feeling good.  Feel like I'm popping out of blocks, driving for 20m and getting top speed by 20m with good turnover.  


day 4
5x light sled push 20-30m
+
5x moderate sled pulls 20-30m
+
10 block starts
+
hurdle hops/drills
Done 12/24 with upper body work. Did not use sled, just did 10 sled pushes. Feeling good.  

Next week I plan to 
sunday- rest
monday, tues, weds- workout
thurs- rest
Friday - Race day
Saturday- unsure
Sunday - workout
Monday- workout
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Friday, December 16, 2016

Week 9 sprinting 12/11/16

Week 9
day 1
300m
300m
15min rest between
-goal for 1st- 42s or better.

Done 12/11. Completed on a snow covered track in 46s.  2nd one I measured and did on pavement in 46s with a turnaround. FWIW I think I would have made the 42 on a clear track. Temp was 25F. 

A. Front Squat x 4   225 x 3 sets.   Conservative but felt good.  Will go up next week. 
B1. RDL x 6.   275,295,305.  2s down, 2s at bottom. 
B2. 25 pushups
B3. harop curls,5x5. 
C. DB reverse lunge x 8/leg.   50# DB, 50, 60. 
D1. hanging leg raise x10
D2. pallof press x 10 per side. 
D3. russian twist with med ball

PM - ROMWOD


12/12
A. PC x2.   225,235,250
B1 one arm ring row x10 x 3 sets
B2. decline DB press x 10   50,60,70
C1 DB clean and press x10  30,30,30
C2. face pull x 15  with band
D1. tricep pushdown x12
D2. pinwheel curl x 8
E1. ring dips @22x1 x 5
E2. one arm hang 20s x 3


day 2
12 block starts
30m
rest as needed

Completed on 12/13
12/14 rest


day 3
5x 21s AB, accelerations, on 3min
7s 70% / 7s 80-85% / 7s 92-95%
+
hurdle mobility drills

completed on 12/15
Lower body
Step-ups
banded gh raises

super set - KB swings, body saws, farmers walk


day 4
12x indoor sled push 10-15m (possible?), moderate load
+
3x
30s/ 20s/ 10s tight high knees in place
rest 1:1; rest 3 min between sets
work on position and now turnover!

completed on 12/16 with upper body work

A1 incline press x5    155,165,170
A2.  med ball slam x 6
B1. inverted row x 12
B2. one arm incline press  x 8    60,70,70
C1. 1 arm row   80,80,85
C2. barbell press 95x8,105x8, 105x8

Weekly notes: 
good week of training despite the terrible weather. feeling good lately.  Still need to work on block starts as hips are rising early and still a bit of tendency to go to right side out of blocks.  feel fast and explosive though.  


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Wednesday, December 7, 2016

day 1
400m
300m
200m
15min rest between

400m in 1:06
300m in 43
200m in 27.5

Done 12/4
I would have been sub 1 on the 400 during my 300 run!  Shitty warm-up on my part explains the bad 400m time today.  Felt really good on the 300m and 200m. Effort was probably 95%, really focusing on smooth mechanics. About 12 mins rest between as I am definitely fully recovered by then. 

Went to go do my lower body lifting and I tweaked something in my mid back prior to actually lifting, so maybe on the runs.  Feels more like a spasm or tightness. Doesn't feel like any kind of injury. 

12/5

Hang clean at 235. 
Upper body lifts
Still sort of have that spasm

day 2
5 block starts
time first 10m
rest as needed
+
5x flying 30m
-if able, sprint a 40m from the blocks, but time from 10-40m

Done 12/6
Felt good here.  Still need to focus on staying down in accel/drive phase, but power, strides and turnover all felt good out to 40m.  I really have no way to time these at time of.  Took video of a bunch of them, just haven't timed them yet. 

Video below
Blue gatorade bottle is 10m mark, sneaker is 40m mark


day 3
3x3 cross fields
+
hurdle hops/drills

Done on 12/8.   Could not get to a field so did in street.  
Also did lower body work

12/9 - Did upper body work and hurdle hops.  Built to an easy 36" Box jump fro 3 reps. 



day 4
5x light sled drag sprint 70m
-hold drive as long as possible and work on turnover in this position.
+
5x light sled push 30m
-short/quick and DRIVE
+
hurdle hops/drills

Done 12/10.  Done at a field so I didn't bring sled for pushing.  Did 7 sled pulls.  

day 5 [optional]
5x 150m acceleration, 90s rest
-80-85% RPE at top speed on the 150s.  
-take 30-50m to accelerate to top speed
H
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