4/1 Centre College. Joe, Brad, Des, Jess and Kasey did a hurdle workout. Kasey got some reps over 1 to 3 400 hurdles. Joe, Brad, Des and Jess did reps over 1 to 3 high hurdles. Stretched.
3/30 Hart Park. Joe and Des did 400H training. Warm up included up/back progression. Reps were race pace over 1-2-3-4-5. On last rep, finished out to 300. Des had splits mostly in 5.6 to 5.9 range, which would be about 72 pace. Joe was mostly in 4.2 to 4.8 range, which would be around 57 pace. Joe had some cramping, but his hamstring appeared to hold up. Both Joe and Des were working over 30s at regular spacing with no wind and temps in low 50s.
Wednesday, March 30, 2016
Tuesday, March 29, 2016
Outdoor track gear
Bags: gym bag, garbage bag (keeps other stuff dry if raining)
Health: ibuprofen, sunblock, water bottle, band-aids
Eyewear: sunglasses, glasses, contacts
Electronics: phone, charger, tablet/laptop*
Financial: debit card, credit card, cash*
Racewear: event shoes, uniform, tights, tops, socks, wraps, spikes
Outerwear: rain jacket / poncho, team wear, jacket, hat, gloves, ear warmers
Comfort: chair, blanket, pillow
Snacks: nuts, nutrition bars, fruit
Other: tape, chalk, tape measure, meet info, homework, towel, umbrella, roller, etc.
If overnight, don't forget extra clothes and grooming products.
* Don't bring things of value if you don't need them.
Friday, March 25, 2016
Week 22: Break
During break, train at least every other day. If you train on consecutive days, be sure one day is high intensity (sprints, lifts, plyos) and the other low-intensity (bodyweight exercises, tempo runs, cross training, etc.)
Anywhere bodyweight circuit
1. 30x jax -- 10 regular, 10 cross, 10 squat
2. 100x jump rope -- 40 double, 40 alternating, 10 left, 10 right (can imitate this if no rope)
3. 20x squats
4. 20x mountain climbers
5. 20x lunges (10xL, 10xR)
6. 10x high-low plant (hands/elbows)
7. 20x kneeling hip circles (10xL, 10xR)
8. 10x tuck jumps
9. 10x scorpions (5xL, 5xR)
10.01x depletion push ups (max, rest 90s, max, rest 90s, max)
You can add or substitute other exercises, depending on what equipment you may have available.
Sprints (90-95%)
10 min warm up with jax, easy skips, strides.
2x 30 (3 min recovery) [start to 3rd women's hh mark]
2x 70 (5 min recovery) [spacing between 2 300/400H marks]
1. 30x jax -- 10 regular, 10 cross, 10 squat
2. 100x jump rope -- 40 double, 40 alternating, 10 left, 10 right (can imitate this if no rope)
3. 20x squats
4. 20x mountain climbers
5. 20x lunges (10xL, 10xR)
6. 10x high-low plant (hands/elbows)
7. 20x kneeling hip circles (10xL, 10xR)
8. 10x tuck jumps
9. 10x scorpions (5xL, 5xR)
10.01x depletion push ups (max, rest 90s, max, rest 90s, max)
You can add or substitute other exercises, depending on what equipment you may have available.
Sprints (90-95%)
10 min warm up with jax, easy skips, strides.
2x 30 (3 min recovery) [start to 3rd women's hh mark]
2x 70 (5 min recovery) [spacing between 2 300/400H marks]
2x140 (7 min recovery) [spacing between 4 300/400H marks]
Rest 5-7 min between sets
Cooldown walk/jog
Stretch
Plyometrics (on grass or turf) -- 100 total contacts
10 min warm up
20x easy skips
20x easy back skips
10x skips for height
10x skips for distance
10x quick double leg hops
05x left leg hops for distance
05x right leg hops for distance
05x left leg hops for speed
05x right leg hops for speed
10x bounding
Intervals
If you can get on a track:
10 min warm up
6x200 of increasing intensity* -- walk remainder of track back to start for recovery.
Walk a lap cool down and stretch.
*Start about 9 to 10 seconds slower than your average 200 time and then go about a second faster on each rep after that. Last one will be about 4 to 5 seconds slower than your average 200 time. Go ahead and run the last one even faster if you're feeling good.
Weights: If you have access to weights, you can add those on 2 of the days you do the workouts above. Keep reps and sets around 3 to 5, depending on the exercise. Deadlifts, bench or incline presses, cleans, heavy step ups, are good choices. Supplemental lifts can be kb swings, hip thrusts, reverse hypers, speed jerks, etc. (more reps these, which are quicker movements).
Stretch
Plyometrics (on grass or turf) -- 100 total contacts
10 min warm up
20x easy skips
20x easy back skips
10x skips for height
10x skips for distance
10x quick double leg hops
05x left leg hops for distance
05x right leg hops for distance
05x left leg hops for speed
05x right leg hops for speed
10x bounding
Intervals
If you can get on a track:
10 min warm up
6x200 of increasing intensity* -- walk remainder of track back to start for recovery.
Walk a lap cool down and stretch.
*Start about 9 to 10 seconds slower than your average 200 time and then go about a second faster on each rep after that. Last one will be about 4 to 5 seconds slower than your average 200 time. Go ahead and run the last one even faster if you're feeling good.
Weights: If you have access to weights, you can add those on 2 of the days you do the workouts above. Keep reps and sets around 3 to 5, depending on the exercise. Deadlifts, bench or incline presses, cleans, heavy step ups, are good choices. Supplemental lifts can be kb swings, hip thrusts, reverse hypers, speed jerks, etc. (more reps these, which are quicker movements).
Hurdles: If you have access to a track and hurdles, do reps over 6 to 10 hurdles -- in and down -- mostly for hurdle endurance work. Volume around 40 hurdles (5x8H, for example). Pull the early ones in a foot (-1 for H2, -2 for H3, -3 for H4), H5-7 would be in a couple feet and then 8-10 three feet, if you go out that far. Rest 3-4 min between reps. For 400H, work low and practice race rhythm for the first 4 hurdles (4-5 reps), walk remainder of track for recovery. If running into a headwind, pull hurdles in a few feet -- about 2 or 3 per hurdle, depending on wind.
Monday, March 21, 2016
Week 21: 3/23, 3/22, 3/21
3/23 KC. Spencer and Des did high hurdle training. Started with quick warm up and then 4x2 deadlifts. Sprint mechanics. 4x4 1/2-hurdle trail leg walkovers for Spencer, multiple 2-step hurdles for Des (along with steeplechasers), 4x4 at -4 for Spencer, -2 for Des (4-step) -- falling start, working on technical improvements, 4x1 block starts (-3, R), 4x4 (-2 Spencer, -1 Des) -- 3pt start. Spencer stretched/rolled. Des did 3x10 kb swings, pushups, band hip thrusts.
3/22 KC/VF. Hurdlers did a 4-lap recovery / conditioning circuit on VF. Bodyweight exercises in the corners and walks, jogs, strides, easy skips and a pickup on the sidelines and endlines. Inside, high jumpers worked over some lower bungees and bars to focus on technical improvements -- arms, plant angle, knee drive, layout, active plant. Kasey, Brad and Spencer all did a lot of short approach jumps and a few full at bars around opening heights. A few a little higher.
3/21 VF. Cold and breezy out at Viets Field. Kasey, Jess, Joe, Chris and Logan were out there in 40-degree weather for a high-volume 400H workout. Brief warm up and then an up/back hurdle progression and then a few short-spacing technical reps. Main event was 4x2 perimeters with 4H 20 steps apart on the first sideline, a jog (walk on last set) endline, 2H at 35 steps apart on second sideline and then a walk recovery on endline. Between sets, a walk around perimeter. Each lap had about 175m of sprinting (probably around 85% on average) -- so 350m and 12 hurdles per set for a total of 1400m of sprinting and 48 hurdles. Finished with stretching/rolling inside.
3/22 KC/VF. Hurdlers did a 4-lap recovery / conditioning circuit on VF. Bodyweight exercises in the corners and walks, jogs, strides, easy skips and a pickup on the sidelines and endlines. Inside, high jumpers worked over some lower bungees and bars to focus on technical improvements -- arms, plant angle, knee drive, layout, active plant. Kasey, Brad and Spencer all did a lot of short approach jumps and a few full at bars around opening heights. A few a little higher.
3/21 VF. Cold and breezy out at Viets Field. Kasey, Jess, Joe, Chris and Logan were out there in 40-degree weather for a high-volume 400H workout. Brief warm up and then an up/back hurdle progression and then a few short-spacing technical reps. Main event was 4x2 perimeters with 4H 20 steps apart on the first sideline, a jog (walk on last set) endline, 2H at 35 steps apart on second sideline and then a walk recovery on endline. Between sets, a walk around perimeter. Each lap had about 175m of sprinting (probably around 85% on average) -- so 350m and 12 hurdles per set for a total of 1400m of sprinting and 48 hurdles. Finished with stretching/rolling inside.
Monday, March 14, 2016
Week 20: 3/17, 3/16, 3/14
3/16 KC. Hurdlers trained after off day. Spencer was absent. Brad vaulted. Kim, Des, Jess, Joe and Chris did 30x jacks, hurdle mobility, 3x3 deadlift (followed by L+R single-leg box hops), 3x5 kb side press, swings, cycles, sprint mechanics. 6x 3H progression with 5-step, working on technical improvements. 5x4H at -2, women at 30, men at 36 2x, 39 2x, 42 1x. 3x10 kb swings and 10x push ups. Strecth/roll.
3/15 KC. Hurdlers did indoor sprint workout, consisting primarily of 8x38.5m sprints. Alandra, Brad, Spencer and Kasey worked HJ. A few short approach jumps with and without ramp on bungee bar. Some fulls at moderate height. Higher volume than normal to work on some technical improvements. Kasey and Alandra worked on maintaining her lean away from bar; Spencer on knee drive to bar; Brad on taking off a little further out as well as rotating backward more (landing on upper back).
3/14 KC/VF. Started inside with jumping jack series, hurdle mobility series, 3x3 deadlift and 3x5 kb side presses. Walked out to VF for skips, 3x up/back progression and 2x5 100 with 5 hurdles at 20y spacing on walk back recovery for reps and perimeter walk around between sets. Stretching.
3/15 KC. Hurdlers did indoor sprint workout, consisting primarily of 8x38.5m sprints. Alandra, Brad, Spencer and Kasey worked HJ. A few short approach jumps with and without ramp on bungee bar. Some fulls at moderate height. Higher volume than normal to work on some technical improvements. Kasey and Alandra worked on maintaining her lean away from bar; Spencer on knee drive to bar; Brad on taking off a little further out as well as rotating backward more (landing on upper back).
3/14 KC/VF. Started inside with jumping jack series, hurdle mobility series, 3x3 deadlift and 3x5 kb side presses. Walked out to VF for skips, 3x up/back progression and 2x5 100 with 5 hurdles at 20y spacing on walk back recovery for reps and perimeter walk around between sets. Stretching.
Monday, March 7, 2016
Week 19: 3/10, 3/9, 3/8, 3/7
3/10 KC/VF. Some were off. Some did field events. Some did the VF circuit and others the KC circuit.
3/9 MU. Joe, Logan, Chris, Spencer, Brad, Kim, Kasey and Des all came out to MU track to take advantage of another 60-degree day to do some hurdling. Warm up of hurdle mobility, leg swings and cycles, skips and back and forth low hurdle progression. 400H specialists did 3x1 3-pt starts, 3x2 3-pt starts and 3x3 on turn with 20m run in. High hurdlers did 4x10 at 30/39 (-2/-3 women, -1/-2/-3 men). Most did a combo workout, with 2-3 HH reps and 2-3 400H reps. Stretched.
3/8 VF/KC. Temps in upper 60s. Des trained outdoors with a circuit on Viets. Kasey, Spencer, Brad and Alandra were inside high jumping. Following warm up and some short approach jumps, they took fulls at challenging heights. In general, we worked on approach speed and maintaining curve and lean away from bar into takeoff. Brad moved approach back a foot to get his apex over the bar and not beyond it. Spencer was a little quicker and had a better approach angle on some jumps. Alandra blew past takeoff point a few times but was a little quicker this week and she managed to avoid jumping toward the bar most of the time. Worked on more active arms a few times. Kasey had a lot of good jumps and was most consistent of the group.
3/7 VF. Temps in the 60s greeted us on this first day back from break. Warm up included rotations, swings, cycles, skips and carioca followed by an up/back hurdle progression from 10 to 35 yards. Featured part of workout was 2x2 series of 100m over 3 hurdles near race speed, walk endline, 140m diagonal run at relaxed speed, walk endline, sprint 1 hurdle over 60m. Walked remainder of perimeter back to start between reps -- and one additional perimeter between sets. Ended with bodyweight exercises and stretches. On hand were Brad, Joe, Chris, Jess, Kasey, Logan. Kim trained with sprinters. Holly trained earlier in day. Spencer was missing. Des working?
3/9 MU. Joe, Logan, Chris, Spencer, Brad, Kim, Kasey and Des all came out to MU track to take advantage of another 60-degree day to do some hurdling. Warm up of hurdle mobility, leg swings and cycles, skips and back and forth low hurdle progression. 400H specialists did 3x1 3-pt starts, 3x2 3-pt starts and 3x3 on turn with 20m run in. High hurdlers did 4x10 at 30/39 (-2/-3 women, -1/-2/-3 men). Most did a combo workout, with 2-3 HH reps and 2-3 400H reps. Stretched.
3/8 VF/KC. Temps in upper 60s. Des trained outdoors with a circuit on Viets. Kasey, Spencer, Brad and Alandra were inside high jumping. Following warm up and some short approach jumps, they took fulls at challenging heights. In general, we worked on approach speed and maintaining curve and lean away from bar into takeoff. Brad moved approach back a foot to get his apex over the bar and not beyond it. Spencer was a little quicker and had a better approach angle on some jumps. Alandra blew past takeoff point a few times but was a little quicker this week and she managed to avoid jumping toward the bar most of the time. Worked on more active arms a few times. Kasey had a lot of good jumps and was most consistent of the group.
3/7 VF. Temps in the 60s greeted us on this first day back from break. Warm up included rotations, swings, cycles, skips and carioca followed by an up/back hurdle progression from 10 to 35 yards. Featured part of workout was 2x2 series of 100m over 3 hurdles near race speed, walk endline, 140m diagonal run at relaxed speed, walk endline, sprint 1 hurdle over 60m. Walked remainder of perimeter back to start between reps -- and one additional perimeter between sets. Ended with bodyweight exercises and stretches. On hand were Brad, Joe, Chris, Jess, Kasey, Logan. Kim trained with sprinters. Holly trained earlier in day. Spencer was missing. Des working?
Friday, March 4, 2016
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