May 27, 2015

WEDNESDAY 5:30PM

WARMUP: Calisthenics; dynamic walking drills, sprint drills

TRACK SPRINTS
25 meters < 3.4 secs @ 95 -100% effort (20 meter fly in)
Warmup – 4.00 secs
1. 3.27
2. 3.19
3. 3.12
4. 3.19

STADIUM STAIRS (4 minute recovery)
10 reps – 11.75 – 12.5 seconds

SINGLE LEG PUSHUPS (between stair reps)
10 sets of 10

NOTE:
AM Heart Rate: 47BPM
Body weight 178
Tight thoracic spine
Tight right hamstring

July 1, 2014

Tuesday, 6PM

TRACK – Sprints 95%: WARMUP: 25 Burpees, Dynamic Warmup, Sprint Drills

25 Meters with 20 Meter fly in– (4′ recovery)
1. 3.21″
2. 3.10
3. 3.22

10 minute recovery

STADIUM STAIRS 

Stair sprints
11.07″
10.70
10.78
11.07
10.90

NOTE:  These were my first timed practice sprints this year.  My goal is to get the 25 meters sprints to 3 secs or less consistently, and stadium sprints under 10 secs.

I’ve added sled dragging (walking lunges with weighted sled) two times a week to improve acceleration.

June 19, 2011

SUNDAY; 9AM

WARMUP:  Mobility Drills; Row – 2k – easy; TGU – 65lb DB x 2 each side

BENCH PRESS
135 x 10

Speedbag / Turkish Get-up / Burpee / Sit-Up / Overhead Press (behind neck)
5 Rounds – 2 minute recovery
2 min speedbag
TGU – 85lb DB  x 1 (up/down each side)
Burpee x 10
Sit up x 10, Oblique x 10
OHP x 15 – 50lb Barbell

1 mile walk
STAIRS – 60Meters x 4 (3 minute recovery)
1 mile walk

April 24, 2011

SUNDAY, 10:30AM; Speed Training

WARMUP: Mobility Drills, 3/4 mile walk; 400 meter easy
WALKING DRILLS
CONDITIONING DRILLS ~ 25 Jumping Jacks, 25 Mountain Climbers, 25 Burpees
DYNAMIC WARMUP x 2~ Squat (slow/full depth) x 20reps, lunge 20m then sprint 10m; Squat (fast/parallel depth) x 10reps, lunge 20m then sprint 10m;
SPRINT DRILLS – (40m each drill), Marching, Clawing, Hi Knees (Cue: upright posture and foot strike)
BUILD UP – 3 x 100 – easy, medium, fast (walk the corners)

MAIN WORK
BLOCKS ~ Fall forward – sprint 20 meters
4 of 8 reps
(Terminated Speed Training – legs not recovered)
150 Meter Strides (Scratched)

8 x 100 meter – easy strides on grass – walk the corners

MED BALL – 6lb ball
Backward Throws x 5
Wall Throws:
Side Throws – 200
Overhead/Forward – emphasis on torso – 100
One Arm Slam – 80 each arm

Other Ab/Mid Torso
2 sets of 10 each side – Staggered Leg Raise

Walk 1 mile

April 19, 2011

TUESDAY, 5:30PM; Speed Training

WARMUP:   Foam Roller, 3/4 mile walk

  • MOBILITY DRILLS
  • WALKING DRILLS
  • CONDITIONING DRILLS –  25 Jumping Jacks, 25 Mountain Climbers, 25 Burpees
  • DYNAMIC WARMUP (80 squats, 80 walking lunges, 20 squat jumps, 20 side lunges, 20 spiderman lunge, 8 x 10m stride)
  • SPRINT DRILLS  x 2– (40m each drill – marching, clawing, high knees)
  • BUILD UP – 3 x 100 – easy, medium, fast (walk the corners)

MAIN WORK
250 Meter Strides (85% effort)

  1. 42″ ~ 8′ recovery
  2. 43″ ~ 8′r
  3. 41″
AB/MID-TORSO –  (250 reps)
20 Straight Leg Raise Ups (supine)
50 Toe Touch (supine)
50 V-Ups
50 – Reverse Crunch
30 Hanging Inverted Raise (pole vaulter drill)
50 – Pallof Press
3/4 mile easy tempo

April 17, 2011

SUNDAY, 10:00AM; Speed Training

WARMUP:   Mobility Drills, 3/4 mile walk; 400 meter easy

  • WALKING DRILLS x 1~ (20m each then sprint 10m.): Knee Hug, Knee to Shoulder,Toy Soldier, Knee to opposite Elbow.
  • CONDITIONING DRILLS
  1. 25 Jumping Jacks
  2. 25 Mountain Climbers
  3. 25 Burpees
  • DYNAMIC WARMUP x 2~ Squat (slow/full depth) x 20reps, lunge 20m then sprint 10m; Squat (fast/parallel depth) x 10reps, lunge 20m then sprint 10m;
  • SPRINT DRILLS – (80m each drill), Marching, Clawing, Hi Knees (Cue: upright posture and foot strike)
  • BUILD UP – 3 x 100 – easy, medium, fast (walk the corners)

MAIN WORK

150 Meter Strides (85% effort)

  1. 23″ ~ 6′ recovery
  2. 23″ ~ 6’r
  3. 22″ ~ 6’r
  4. 22″ ~ 6’r

Med Ball Throws – 6lb ball

Backward Throws x 30
Forward Throws x 30

Wall Throws – 6lb Ball

  1. Side Throws – 140
  2. Overhead – emphasis on torso – 60
  3. One Arm Throw ~ 40

Other
2 sets of 8 ~ Hanging Inverted Raise (from hang position roll legs/torso up to vertical w/o swinging)
2 sets of 3 each side ~ Hanging Inverted  Twisting Raise

Walk 1 mile