Track goals: Unrealized
Strength: Improved cardio and endurance, diminished optimal strength in most lifts.
Flexibility: No significant changes
Injuries: Herniated disc, chronic injuries to left shoulder/elbow. Right thumb.
Body Composition: Improved from 13% to 9% body fat
Summary: Progress slowed by work stress (multiple layoffs, new jobs) and injuries. Currently, injuries are resolving – primarily due to a deliberate effort to start with body weight and train with less intensity and volume.
Train – average 3-4 x per week
Sprint speed: 60 meters < 8 secs by March
Strength: Increase optimal strength: Deadlift, Squat, Presses, Weighted Pullup
Body Composition: Maintain 10% body fat
Avoid injury: Limit changes in training (introduce 1 variable at a time). Realize training is not a competition, it is preparation for competition. Attend to recovery.