week 14 sprinting

day 1

4 sets

250m sprint

7min rest

Done on 1/15.  Ran in street. Approx distance, 35s per run. 

A. med ball chest pass  x5 x 3 sets
B1. low incline press  185x3,185x3,195x3   165x9
B2. DB snatch alternating x 3 per arm.  60,70,70,70
C1. neutral grip pul-up on rings x8
C2. one arm dead stop row x8.  x 3 sets. 
D1 landmine rotations x10
D2. windshield wipers x10   x 3 sets for both

day 2

20 block starts

-5 normal and try to get marks of 1st 3 strides

-5 go past the marks from first 5

-5 with blocks set with feet even [set the footplates to the same place]

-5 normal/regular

+

single leg box jump work

single leg rebound jump [box or other]

Done on 1/16. Also  did landmine rotations x 10 for 4 sets. and toe lifts x 10 for 3 sets. 

1/17 legs
A. db squat jump x6 x 3 sets with 15# hand
B. fs x3 .   225,235,235.   205 x8 
C. hang power clean 205,225,245,255,265,275(PR)
D. DL x 3 up to 365.  Stopped here as didn't want to push it following the HPC work. 
E1. landmine rotations x 10
E2. windshield wipers x 14 x 3 sets. 

1/18 - rest, 20 mins stretch

day 3

4 sets:

30m tight high knees 

+

7 sets

30m sled push

-moderate load, focus on drive the whole time.

-rest as needed

done on 1/19.  sled push felt good. really driving here. 
A1. toes to ring x10
A2. kneeling pallof press x10 per side    x 3 sets for both
B1. 45 degree db row x 10   50,50,50
B2. db bench x9    70,80,80
C HPS/PS/Split snatch   115,125,135,145,155. 
D1 ring dips x 12
D2. hammer curl x8.  30,35,35  slow controlled and pause at top.   x 3 sets
E1. tricep pushdown x 10 x 2
E2. BB curl x 10  65,85

day 4

hurdle drills

+

4 sets, 20m ea

walking A drill

skipping A drill

walking B drill

skipping B drill

+

3x 150m sprint 90%, 90s rest

done on 1/20
A. kneel to squat x 2 reps.    0,15#,35#,45,45
B1. cossack squat x 12   25#,35,35
B2. harop curl x 8    for 3 sets
C. band hip thrust with 25# 20,20,20 reps
D1. hanging leg raise with 8# ball x 20 reps.  x 4 sets
D2. banded kb swing x12 with 70# x 4 sets
E1. FW 25s with 100#/h x 4 sets
E2. gh raise x 10 with band. 

A and B drills done.   150m on pavement.   20,21,21

rest on 1/21.  short hike in woods about 1 mile total. 

week 13 sprinting 1/8 to 1/14

Sunday 1/8
Hurdle drills
A. One legged box jumps.   4 sets of 2 per leg onto 20" box. 
B. TnG PC x3/SJx1.   up to 225.  
C. PC+SJ up to 255.   265 Failed jerk. 
D. low incline press 165x10, 175x8
E1. 1 arm landmine row   100,105,105 for 10 reps
E2. 1 arm landmine press  100,105,105 for 10 reps
F1. jackknife chin x 10 x 3 sets
F2. dips x10   15,25,25 

Monday 1/9
stretch and foam roll

Tuesday 1/10
Lower body
A. squat x8.  225,225,235.  
b. sgdl x8   185 x 3 sets
c. BSS x 10/leg.   50,60,60
d.  DB RDL x 10   50,60,60

Weds 1/11
upper body
A1. inverted ring rows x12
A2. face pull x 15
A3. DB bench x 12     60,70,70
B. 60 degree incline lateral raise x 15 x 4 sets
C1. band tricep push down x 15
C2. curl while holding kb on off side.   4 sets x 12 per arm. 

Thursday 1/12
300m in 45s with a turnaround at 150m on pavement 
rest 12mins 
200m in 26s straight ahead on pavement
rest 11 mins
100m on pavement ~13s

Tried showing less of my soles when running, felt awkward but potentially smoother. Didn't feel as laborious but also like i was putting less force into the ground.  stride length definitely longer. 

Friday 1/13   weather and schedule did not cooperate this week so only got one actual running session in. 

hurdle drills
block jumps x 8
high knees in place x 3
lower body

Saturday 1/14 - rest

week 12 sprinting

1/1

still sore from meet. sore hamstrings and obliques etc.,  notes for next meet I need to take a bit of recovery time. 

did upper body only today and a bit of easy AD and stretching 

A. med ball chest pass 3 sets of 5 with 8# ball.  explosive. 

B low incline press   155x8, 170x8

C1. land mine row x10 reps   105x 3 sets

C2. land mine press x 10 reps 105x 3 sets

D1. one ring chins 10, 9x10#, 7x10#

D2. dips x 10 reps x 15# x 3 sets

day 1 --- done on 1/2

400m

300m

200m

12min rest between

track was mostly snow covered so I did as shuttles on a 100m stretch that was mostly clear except the turnarounds.

400m in 1:14

300m in 50

200m in 31

200m below

Untitled from pat skinner on Vimeo.

then did very moderate effort legs.  still sore and beat up.

A. BS x8  205,205

B. SGDL with 2s pause at bottom  x8  155,155

C. BSS  45#/h for 10 reps per leg x 2 sets

D1 strict T2b x 10

D2. jefferson curl x 5 x 4 sets. 

1-3 rest

day 2 -- done on 1-4

3 sets

walking A drill 20m

skipping A drill 20m

walking B drill 20m

skipping B drill 20m

+

40m sled pull x5

rest as needed

completed on 1-4 with upper body

day 3

10 block starts

+

5 sets

40m tight high knees 

*focus on front side piston like movement with legs and arm mechanics [75-90deg elbow, hand should go from chin to pocket to chin to pocket…]  keep elbows in, and work on motion from shoulder...

done on 1/5

* subbed block jumps as it was in the 20s temp wise and couldn't get to a gym. 

weights first today. 

A. snatch pull x 2, power snatch x 2.    95,115,125,135,145,155

B. Split snatch   165,175,185, 195F

C1. stir the pot on swiss ball 60s

C2. glute bridge   20,15,12    195x20, 225x15, 245x12. 

D1. cossack squat x 12 

D2. harop curl x 8.    x 3 sets. 

E. one arm FW for 30s with 100# x 3 sets per arm. 

Untitled from pat skinner on Vimeo.

Untitled from pat skinner on Vimeo.

day 4

10x moderate sled push 20m

*drive knees forward and keep body lean and front side mechanics...

+

10x block jumps- from the blocks explode out like you are starting, but try and jump out and spot where your first foot touches compared to the start line… mark this and see how far you usually go on a normal start [first 1 or 2] and then the remainder, too to increase this distance while maintaining start lean...

1-6-16- rest

1-7-17

A. core work - approx 100 reps of stabilityy type work

B. banded hip thrusts x 20 rest 30s x 5 . 

C. 12x moderate sled push 8m indoors. 

D. 8x block jumps. 

Bitter cold until wednesday.  Should be able to get to 50m track on mon or tues and hit the endurance work weds or thurs. 

week 11 sprint training

Week 11

Not recalling everything but

Sunday

rest

Monday

250m stride, easy, 85-90%, feel the top end but don’t push/stress here.

+

7 block starts

+

3x 40/30/30

40m gradual acceleration

30m top end, front side mechanics

30m controlled deceleration

rest as needed

+

hurdle drills

+ some legs.
A. FS moderate double up to 255.
don't recall remainder.

Tuesday

3x 150m sprint 90% RPE, turnover/ez feels at top end… no stress… no push

completed on 12/27.
plus upper body and PC.  PC up to 235 x 2.

Wednesday

5-10 block starts based on feel

+

hurdle drills / mobility

did not do.  Little bit of a cold and needed the rest.

Thursday

warm up

sprint drills in garage 

cool down

done on 12/29.  Just some light drills in garage .

Friday

race day

60m in 7.71.  
notes on this race.  I started warming up to early.  Expecting the meet to run on time and not realizing how it run I was pretty much warm....cooled down and had to warm back up. AS for the race.  Decent start I think, good turnover.  Need to fix those strides and mechanics for sure.  For next meet if they have predicted times I need to predict a bit faster to be in a heat with a bit faster runners.  I predicted 7.7 so I was on but being in a faster heat may have helped.

Untitled from pat skinner on Vimeo.

rest about 1.5 hours and then 200m in 26.32.  The last 80m kind of hurt and felt laborious.  Running the banks was a disaster, felt like I was all over in my lane. Also I leaned at like 185m as can be seen in the video (right when Mandy talks I lean) . Complete inexperience and I thought I was at the finish line! Next time, just gonna run through it, I don't have enough race experience to be leaning.

Untitled from pat skinner on Vimeo.

Overall experience was awesome. Really enjoyed myself.  Technique needs to be focus as the power is there I think.

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

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.  

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

https://vimeo.com/home/myvideos/page:1/sort:date/format:video

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