March 30, 2013

SAMPLE OF RECENT TRAINING

WORKOUT DESCRIPTION –  Saturday:

MOBILITY - Roller; Turkish Getup – 24KG KB x 5 each side

DEADLIFT (Conventional) & Plyometrics (5 min rest each set)

340 x 2 + 4 box jump (squat to 15″ and jump to 24″)

325 x 3 + 4 box jump

KETTLEBELL SNATCH (24KG)

8 sets x 20 reps (1 minute recovery each set)  160 reps

SPEEDBAG / JUMP ROPE

5 sets – 3′ speedbag combination/ 30″ jumping (full recovery)

March 22, 2013

USATF Masters Indoor Nationals – Landover, MD

60 meters – 8.26

February 10, 2013

Sunday; 10AM

TRACK – time trials

Dynamic Warmup, Sprint Drills, Run off blocks – 40 meters x 2 easy

25meter sprint with 20meter run in; 5 minute recovery

1.  3.03sec

2.  3.07

3.  3.11 (late stop)

Block starts x 8

 

January 30, 2013

Trained 2-3 days per week in January. Gained 5-10lbs – usual winter weight possibly due to reduced light, colder temperatures, increased appetite. Some loss of speed on stairs; increased strength. Increased weight of KB from 28kg to 32kg this week.

January 30, 2013

Warmup: Hip Thrust  -  310lbs x 10 x 2sets

Deadlift: 305 x 5reps (various grips: pronated, alternated, hook)
20 meter sprint (75%) x 2
Box jump 16″ (each direction)
305 x 5reps (hook grip)
20 meter sprint (85%) x 2
Box jump 16″ x 4

Squat: 135 x 10;
190 x 5; Depth jump x 4 16″
205 x 5; Depth jump x 4 16″

Alfredson Protocol Heel Drops – 80lb x 15 reps (10 sec drop each rep each leg).

KB – 32kg
30 swings
40 snatches (2 sets of 20 each arm)

 

January 27, 2013
Dynamic Warmup;  25 burpees, mountain climbers, jumping jacks, squats, lunges, sprint drills

Circuit – 10 Rounds
60 meter stair sprints < 16 secs x 10 reps
KB 32kg – 10 Swings 10 Snatches (5/5) (100 swings/100 snatches)
Single leg pushup x 10 x 10 sets

December 22, 2012

 

Lowered time on the stair sprints to 13.71 seconds.  Shoulder & elbow gradually improved after removing pullups from circuit.

Example of training this week:

Thursday
Circuit x 2

Hip Thrust:  285 x 10r x 2s (warmup)
Bench Press 205 x 5r x 2s
Squat – 205 x 5r x 2s
Deadlift (clean grip) – 285 x 5r x 2s
Kettlebell Swing/Snatch; 28kg x 25/40
Alfredson + 77.5lb x 1set
Sunday

25 burpees, Dynamic Warmup, Sprint Drills

6 flights of stairs x 10 reps – 15 sec average

KB – 28kg – 10 swings, 10 snatches x 10 sets

10 sets of 10 single leg pushups – slow eccentric

Written by SJ

November 9, 2012

Training through October was limited by fatigue and soreness.  Review of past 5 Octobers shows a pattern of injury or illness during that month.  This October I avoided that by reducing training to 2 days per week – mainly out of necessity due to feeling tired.

Despite reduced training and fitness, I lowered my times on the stairs to 14.6 seconds.

Resumed training 4 days per week this week.  I’ve added weighted hip thrusts and a 28kg kettlebell to training.

 

Example of training this week:

Thursday
Circuit x 2

Hip Thrust:  245 x 10r x 2s
Bench Press 195 x 3r x 2s (slow negative)
Squat – 195 x 5r x 2s
Deadlift (clean grip) – 245 x 5r x 2s
Chinup x body weight – x 5r x 2 sets (slow negative0
Kettlebell Swing/Snatch; 28kg x 20/20
Alfredson + 75lb x 1set
Single Leg Squat to 13″ box (holding 2 x 35lb dumb bells) 1 set of 8reps each leg.
Single Leg Deadlift – 70lb dumb bell; 1 set of 5 reps each leg

 

Sunday

25 burpees, Dynamic Warmup, Sprint Drills

60 meter stairs x 10 reps – (fastest rep 14.8)

September 26, 2012

SUMMARY

Returned to track competition in August.  Ran two heats of 60 meters and 1 heat of 100 meters.  These were the first 100% all out sprints in about 18 months.  Times were the same as pre-injury and illness.    Physical integrity is improved.  Rehabilitation protocols have resolved previous lower leg problems.  I’ve modified stair runs from skipping one step  and averaging under 18 seconds to skipping two and averaging under 17 seconds.  Recently ran a 15.2.  Previous best was @ 16.4.  Until recently I never would have believed possible to skip two steps or get under 16.  Current body fat % is 9-10%.  I had a minor setback in August – right hip was tight causing a lumbar strain.  Cervical spine has been stable since May -minimal symptoms.

 

RECENT TRAINING EXAMPLES

 

SEPTEMBER 26, 2012; WEDNESDAY

Turkish Getup x 75# DB x 1

DEADLIFT – 310 X 5r x 1s (alternate grip)

SQUAT  - 185 x 5r x 2s

24KG KB – 30snatch – 40 swing

Single leg pushups (5 second eccentric, yoga raise at top) x 10r x 2s

PULLUPS  - +30LB  x 5r x 2sets

 

SEPTEMBER 16, 2012, SUNDAY

Dynamic Warmup Drills; 25 burpees; Sprint Drills

60 Meter Stairs x 10 reps  (fastest split 15.2)

24kg KB – 10 snatches, 10 swings each stairs rep