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. 

Feb 19 to Feb 25

[Day 1- Monday]

3x 20s tight high knees

+

3x 7s AB 95%

+

A- pc x1 emom x5

B- 3 x3 db squat jumps, light

C- 3x 5 RDL 60%

D- 3x 10m plank walk

Skipped this day as I ended up working a 12 hour work day. 

[Day 2- Tuesday]

5 block starts, ~30m

+

3x 120m, 75-80%

+

A- split snatch x1 emom x5

B- 3x 12 ea lying leg curls, heavier than last week

C- 3x 8ea single leg glute bridge ups

D- 3x 5ea cossack squat

complete.

only did 2 120s based on time. 

A. 95,115,135,155,155

B. complete

C. complete

D. complete.    forgot weights for B,C,D

[Day 3- Wednesday]

5 x 150m run on 3min

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

+

A- 2 DL 50% emom x7

B- 3x 3 hpc 50-60%

C- 3x 5 strict t2b

did 4 150s.  got better each run with a final one that was ~19s

did some upper body this day as was not feeling up for the weights 

Thursday

warm up

sprint drills

5 block jumps

cool down

complete

Friday

warm 

sprint drills 

cool down

complete

Saturday

meet

60 in 7.62

false start in 200.

60 in 7.72

Feb 12th to Feb 18

Done on 2/12

7 block jumps

-note where first 2 steps are landing if possible...

7 block starts

-30m if possible 

weather was decent so got these in outside on pavement.  Not the best I know but everywhere still snow covered . 

A- build to a heavy hpc (no sacrifice form... stay snappy and quick)

B- 3x 5ea bulgarian split squats 

C- 3x 5 EROM RDL

D- 5x 10 seconds of mountain climbers with hands on rings

A. 255
B. 135,155,155
C. GHR x 5-6 reps  with 35#.   decided for something a little less intense as I was a bit wiped out. probably the oncoming flu showing itself. 
D. complete. 


2/13-2/15.  laid up with flu. no fluid loss but every other symptom. 

2/16. went to doctor and was diagnosed with strep throat too. started meds for that today. 

6 mins AD. 

B1 - 2x 12 ea lying leg curls 

C1- 2x 8ea single leg glute bridge ups

D1- 2x 5ea cossack squat

tri-setted these with light weight upper body movement and ab movement. low intensity, just to move. 

5 mins stretch calves, anterior tib and hamstrings. 

6 mins AD

Kept very low intensity.  Feel about 50% recovered. Will move a bit again tomorrow. Hope to get to runs on Sunday and might hit the weight work at a bit reduced volume and intensity.  Will see how I feel in 48 hours.

[Day 3- Sunday]

5 x 150m run on 3min

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

+

A- 3x 3 DL moderate/heavy

B- 3x 7ea EROM back rack lunge step ups

B- 3x15-20 calf raises, go as negative as possible

C- 3x 10 ea plank knees to elbows

decreased overall volume a bit here as still not 100%

did 4 runs.  1st run about 120m.  last 2 were 20s and mid 19s on pavement. 
A. built to one mod set of 3 at 375. 
B. 95,115. cut a set. 
C. complete with 55# KB. 
D. complete with feet in rings.  

2/5/18 to 2/11/18

[Day 1- Monday]   2-5-18

5 rounds on 3min

12s FWB

-push these and see how the hammy does... start 90% and work way up to 100% last 2-3

-good intense low impact work is good to incorporate especially in season as impactful intensity can take its toll on legs...

+

A- 3x 3 hpc- moderate/heavy

B- 3x 5ea step up EROM lunges

C- 3x 5 EROM RDL, 

D- 3x 15 seconds of mountain climbers with hands on rings (if able)

complete.  think it was between 13 and 17 calories per set. 

A. 205,215,225.

B. 135,145,155

C. 315 x 3

D,. complete.   

[Day 2- Tuesday]

10 block starts

rest as needed

get good/intense warmup in

+

A- 3x 3 hps, mod/heavy

B- 3x 15 ea lying leg curls

C- 3x 7ea single leg glute bridge ups, heavier this week

D- 3x 7ea cossack squat

complete. block starts felt really good. 

A. skipped the snatch as lats were tight for some reason.  Did some seated box jumps instead.  Built to 48" 

B. complete in bowflex.  think i used 60lbs per leg. 

C. 115,125,125

D. complete with 25# kb 

weds 2/7/18

upper body and some abs

also some shoveling

thursday

pm basketball.  these are exhausting.  physical games and body is quite achey, especially lower limbs. I will skip the weekly game before the meet on the 24th. 

Friday

first thing in AM - 12 min AD to get blood moving

[Day 3- Sunday]

3-5 x 200m run, 3min rest

-80-90%

-push a little here, but keep volume lower as to not push hammy too much as ramping back up... also may b a little vulnerable and recovering cellular from thursday bball...

+

30min of focused posterior chain and lower body/hip mobility, work on hamstrings, quads, hip flexors, si joint mobility, ankle mobility (calf and tib ant), glute med and adductors... i.e. not just the hammy but all the supporting staff...

29s,29s,30s.  Measured and ran on wet pavement. Knee drive and form was lacking on 3rd set so shut it down. Left (non-injured) hammy also was getting tight and almost cramping after third set. Took 4 mins between sets as I needed it. Still wasn't all the way recovered between sets.   Good long stretch after. 

Jan 29 to Feb 4th

Jan 29

 [Day 1- Monday]

3-5x 75m 

-75-80%

-rest as needed

-get real warm first- 

10min run + sprint drills 

-feel out hammy, but done push, and keep volume low, slight increase in intensity today...

+

A- 3x 3 hpc- light/moderate

B- 3x 10ea waking lunges

C- 3x 5 erom DL, light/moderate load

D- 3x 20 seconds of mountain climbers

Complete outside on pavement
A. 175,185,195.  Feeling good here. Can build here  
B.  complete with 50#/h.  can push more here too
C. complete 315 x 3 sets. 
D. complete.  
bunch of extra ab work

Tuesday Jan 30
upper body

Weds Jan 31
stretching and bit of core.

[Day 2- Thursday]

3x 150m

80%

rest as needed

feel it out but don't push... think tap tap tap on the toes

+

A- 3x 3 hps, light/moderate

B- 3x 20 ea banded standing leg curls

C- 3x 10 single leg glute bridge ups

D- 3x 7ea cossack squat

Didn't end up getting to track so did this on pavement.  150s felt very good. More towards 90%.
A. 115 ,115,125 - snappy. can build.
B.  complete. ready to move on here.  Can do lying leg curls or other work if looking to continue to build .
C. complete.  added 95 then 115
D. complete with 25# in goblet position.   Felt very good  Really like these for mobility purposes. 

Friday 2/2/18
upper body plus core work and stretching

[Day 3- Saturday]

5 block starts-

-just drive phase then ease up

-don't push hammy too hard, just get the practice jumping out of the blocks and see how this feels

-warm up with sprint drills, hurdle drills and some jump drills/bounding to get ready and have this e hanstrings loose

complete. just did the burst and a couple steps. Felt good. In warm up did all the drills etc and then some box jumps, both double leg and single leg. felt good going into the starts.

January 4th