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Thread: 2nd Year College Short Sprinter Journal

  1. #11
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    Re: 2nd Year College Short Sprinter Journal

    5.28.12

    2 mi jog
    Functional warm-up

    7x10 one arm push up, 3' rest
    3x10:
    -Pull-up
    -Handstand push-up/band shoulder press
    -Band biceps curl
    -Band side shoulder raise
    -Band row
    Cool down (shoulder mobility)
    Stretch (hip and upper body)

    Notes:
    -some pretty extreme lower body soreness. Hamstrings were fried, glutes sore and minor lower quad doms
    -mightve figured out my accel mechanics. Power outs were good today. I'm upright pretty quick but maybe that's just my style. I feel much more comfortable and hopefully am running faster. A good top speed position is easier to hit and I feel pretty springy whereas I often feel like I'm dragging during my drive phase. My first step is still too long, though, as my knee lift is higher on that stride than pros and I end up pushing down too much instead of back so I pop up prematurely. The stride actually looks a bit disjointed as if there is a pause
    -distance run felt surpsingly easy, though i really only would do them if im on vacation and have no access to a field or track

  2. #12
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    Re: 2nd Year College Short Sprinter Journal

    5.29.12

    jog
    some sbj's
    7x10 human flag, 3' rest w/ 3pt starts
    3x10:
    -band twists
    -v sit-up
    -band side bends
    -prone cobras
    cool down (stomach vacuums, standing z's)
    stretch (core, hip flexor)

    notes:
    -left hamstring real sore, I may have pushed it a bit too hard while starting out exercising again. I won't be doing much sprinting besides my warm-up until sunday, so hopefully after a day of rest i'm back in business
    -my hip height is too high after my first step. I shortened the stride and its definitely smoother, but I still pop up prematurely, i don't get much of a push from my second stride on. I usually just aim to hit triple ext at a 45 degree angle on my first stride, so i'm not exactly sure how to get my hip height down on that step so I can maintain a lower angle while pushing

  3. #13
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    Re: 2nd Year College Short Sprinter Journal

    so on analysis of some video, I actually had one start where my second step looks really good. it felt kind of weird because it was not a quick step, but it looks FAST on the video, I actually hit all my positions, and my heel recovery isn't really low, but its also not excessively high. I think I was trying to force stride rate too much at the start whereas pushing as if I'm coming out of the blocks on each of the first couple steps, though stride rate will be slower, I think my power output will be much higher

  4. #14
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    Re: 2nd Year College Short Sprinter Journal

    5.31.12

    full warm-up
    3 pt starts
    stretch (hips)

    notes:
    -I was right. I was forcing stride rate so instead I treated each driving step like when I exit the blocks and while stride rate went down, I felt way more powerful, and felt wy more of a driving force while accelerating out further and further. heel recovery was down
    -only mechanical thing left to fix is I tend to look up after my 2nd step, I'd like to keep my head in line with my spine/down a bit more

  5. #15
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    Re: 2nd Year College Short Sprinter Journal

    6.1.12

    full warm-up
    7x8 clean@135, 3' rest
    7x10 power squat@225, 3' rest
    3x12:
    -hyper
    -calf raise
    -hammy curl
    cool-down (x-band, shins)
    stretch (lower)

    notes:
    -man, my work capacity is gone. doing that many reps was brutal, though on the first reps the weights didn't feel heavy
    -major doms next couple days

  6. #16
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    Re: 2nd Year College Short Sprinter Journal

    6.2.12

    functional warm-up
    7x10 bench@135 (too heavy), 3' rest (while doing some lj and jav approach work)
    3x12:
    -lat pull-down
    -db shoulder press
    -db biceps curl
    -side shoulder raise
    -db bentover row
    cool-down (shoulder mobility,rotator cuff)
    self-massage (glutes,quads)
    stretch (upper)

    drive phase work on grass hill
    build-ups on grass
    stretch (hips)

    notes:
    -weight felt very light at first, but as the reps built up my energy levels were depleted
    -chest doms couple days to follow
    -still working on not cycling/rushing strides while driving
    -build-ups felt good. getting more and more comfortale maintaining upright speed

  7. #17
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    Re: 2nd Year College Short Sprinter Journal

    6.3.12

    jav work
    lj short approach work


    warm-up(bike, jump rope, medball throws)
    7x10 (each) human flag, 3' rest
    3x12:
    -(each) cable twist
    -decline weighted crunch
    -side bend
    -prone cobra
    cool-down (vacuum, z's)
    stretch (core, hips)
    self-massage (glutes, hammys, chest)

    notes:
    -gotta get more spring in the lj. I'm braking hard and not getting that much pop
    -friend helped me much improve jav release. I think I could throw mid 100's by baystates (june 22) if I can clean up my release, maybe even further considering my strength levels are pretty decent and with a run up could throw mid-80s in baseball

  8. #18
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    Re: 2nd Year College Short Sprinter Journal

    6.4.12

    full warm-up
    7x5 clean@135, 3' rest
    7x8 power squat@225, 3' rest
    3x10:
    -hyper
    -calf raise
    -hammy curl
    cool-down (x-band,shins)
    stretch (lower)
    self-massage (chest, glutes, hammys)

    notes:
    -still pretty sore everywhere (obliques, to, from the core day yesterday). after the warm-up and some sets, my lower body soreness disappated, but I still went very easy so that I could get over the soreness stage and not make the dms even worse. doing fewer reps was way easier, and I think I already gained some stamina back because the weight felt noticibly easier to move

  9. #19
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    Re: 2nd Year College Short Sprinter Journal

    6.5.12

    functional warm-up
    7x8 bench@135, 3' rest
    3x10:
    -lat pull-down
    -db shoulder press
    -db biceps curl
    -side shoulder raise
    -db bentover pull
    cool down (shoulder mobility/rotator cuff)
    stretch (upper)

    notes:
    -power outs in the warm up are finally feeling very fluid. my steps were always too choppy or forced to eel this way before, so i think i'm finally getting my driving mechanics down. my 1st 10m was already pretty solid just from strength/explosiveness, i can't wait to see the damage i do out of the blocks once i'm even better at applying force
    -all weights felt much lighter today. again, the lower reps probably helped
    -went into the workout with some noticible chest doms, but went away after a set or two. still, by my last set, getting up the 8th rep actually required some considerable effort. i've also been improving my benching mechanics (narrower grip to minimize shoulder stress, more arch in back to use more chest, stabler base and core) so that I look like the kids on my team who put up massive benches. right now, 'm not sure its helping me, but i thin as I get used to it I'll be able to put up heavier weights than I would've with my old mechanics

  10. #20
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    Re: 2nd Year College Short Sprinter Journal

    6.6.12

    off

    6.7.12

    warm-up (bike,erg,jump rope, medball throws, backflip)
    7x8 each human flag
    3x10:
    -cable twists
    -bosu ball weighted crunch
    -side bends
    -ab rollouts
    -prone cobras
    cool down (stomach vacuums, weighted back bends, standing z's)
    stretch (core)

    notes:
    -hitting totally straight while parallel was much easier
    -not much soreness
    -added in an additional ab exercise because my core day was much oblique heavier. the bosu crunch will work full ROM and I've always gotten great progress (and doms, haha) from rollouts

    6.8.12

    full warm-up
    7x5 clean@165 (too light, 1 set at 175, last set at 185)
    7x8 power squat@250
    3x10:
    -weighted hyper
    -calf raise
    -hammy curl

    cooldown (x-band, shins)
    stretch (lower)
    notes:
    -still working on looking down during power outs. my body tends to follow my eyes, so looking down will keep me in a driving position better
    -starting to really get used to the "driving" mechanics. they dont feel forced anymore. havent taken video in a bit, so hopefully they are still good and I'm running fast
    -finally got back to some reasonable weights in my primary lifts. ill be back squatting 300s and cleaning 200s in no time (though once the team program starts I'll only hit those numbers like once every few weeks because of intensity cycling of the weightroom)
    -really torched my cns, my secondary beach lifts i had to do much lighter because I was so exhausted
    -work capacity back up/mentally im in lifting mode again. I've always had to block out pain and really zone out except for the motion while lifting and I was able to do that today
    -even after 6 sets, 185 went up the easiest it ever has in the clean, and I got 5 reps not even close to failing
    -i've already added a few pounds. I'd love to come into fall training near 160 (as long as bf is under 10% of course), but we'll see if my weight plateaus like it usually does. i could stop seeing mass gains when I get near 155

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