March 12 to April 7

March 12 to March 18

Reload week

March 17.   60m in 7.56, finals in 7.55

March 18  200m in 25.3


March 19- rest
March 20- upper body - chest
March 21 - single leg work lower body
March 22- upper body- upper back
March-23 arms complex and stretching
March 24 rest
March 25-


March 26 to Marxh 30.  Home , various upper body workouts, a little bit of lower body but nothing too tough. no sprints. a bit of easy aerobic stuff without running.


March 30 to April 7.  In Arizona, lots of trail running, biking, hiking etc.,  A couple of upper body workouts. No lower body weights.  Hamstring seems to be better.

March 5 to March 11

Monday

recovery on bike, dynamic warmup, stretching. 

Tuesday

upper body

[Day 1- Wednesday]

250m

200m 

150m

75m

rest as needed between

90%, focus on fly phase/turnover/rotary 

+

5x ladder speed/quickness drills...

+

A- hpc- 3x 3

B- 3 x5ea db jump switch lunges, light weight, work on quickness/explosion

C- 3x 5 RDL 60%

D- 5x 4 strict cross body toes to bar- slow and controlled

250 in 39s

200 in 28s

150 in 21s

75 untimed

A. 205,215,225

B. 25#/h

C. used 225 and held bottom position. 

D. complete 

Thursday

AM - upper body + a bit of core

PM - basketball 

[Day 2- Saturday]

10 block starts

-home in hand placement, lean and hip height... jump out... mark your first ground contact (should b in front of start line, and add a few inches, then try to hit that subsequently... stay low and drive drive drive

+

3x 30m rotary 

+

A- hang split snatch 7x 3, light and fast... ok to do as an emom...

B- 3x 10-12 ea lying leg curls, make sure full end rom one controlled negative 

C- 4x 10ea single leg glute bridge ups

D- 5x 5ea cossack squat, work to seated position if able, lighter and mobility over load... this should feel like recovery work...

complete. 
A. 95
B. didn't have access to lying leg curl, so did single leg back extension  3x10
C. complete with 100# DB. did 10 frog pumps after. 
D. complete with 20. 

Feb 26th to March 4th

Sunday Feb 25th

upper body

[Day 1- Monday]

3x 20s front side rotary 

+

5x ladder speed/quickness drills...

-facing perpendicular to ladder, touch foot in space then back as other door touches space... move sideways down the ladde as you touch the spaces, work on quickness in the frontal plane...

+

A- pc x1 emom x5

B- 3 x3 db squat jumps, light

C- 3x 5 RDL 60%

D- 3x 10m plank walk

Was still sore and stiff from meet Sat night. Did the rotary and ladder. Skipped the weights and did ~30 mins of stretching instead.  

[Day 2- Tuesday]

250m @ 80%

+

2x 150m @ 85%

+

3x 75m @ 90%, work on maintaining top speed with front side mechanics / fly phase

+

A- hang split snatch x3, 5 sets; 60%- should be light and fast... work on that quickness here

B- 3x 10 ea lying leg curls, cont to increase load as able

C- 3x 10ea single leg glute bridge ups

D- 3x 5ea cossack squat

completed.  think times were 41 for 250, 23 for 150.  did not time 75 but felt good. about 28 degrees out. 

A. 95,105,105. 

B. 100# x 3 sets

C. 135 x 10 x 3 sets

D. 25# per set

[Day 3- Wednesday]

7-10 block starts

-work in first few steps and jumping out... stay linear...  accelerate to top speed but focus/feel the strides... 40m max

-accelerate for at least 30m, then after working taptaptap (no strain), decelerate for at least 30m

+

A- 3x 3 RDL- a little lighter- quick intent on concentric 

B- 3x 3 hpc 50-60%- light but quick...

C- 3x 5ea cross body leg lifts when in plank- get into plank and cross right leg under body towards left and lift off ground (adductor) x5... repeat on the other side... 3 sets ea side...

completed block starts and a few 3 and 4 point starts since this meet didn't allow blocks in january. moved hands closer and stayed linear. 

A. did snatch grip and I wasn't up for the loading.   135 x 3 x 3. 

B. 135

C. can't seem to get these right. did one leg banded adductor exercise instead. 

Thursday

bball

completed.  played far less minutes in game than previous weeks. was not very sore next days at all, which is much different than some weeks. 

Friday

warm up

sprint drills 

5 block starts/jumps just to feel the pop

cool down

mobility

complete. 

Saturday

warmup

sprint drills

cool down 

complete. 

Sunday

Finger Lakes meet at Barton Hall.

60m in 7.19  hand timed.   cues to remember  hands close at start, only hips rise. stay linear, drive,drive,drive then relax.
200m in 25.16.  Cues to remember.  drive,drive,drive   turnover,relax, finish strong.