So I've decided to call an end to my Scrawny to Brawny program. I've gained a few pounds and my strength is much better, but it would officially end in two weeks... two weeks that just won't work with my schedule. I decided to do your personalized training. So here's my coaching form thingy.
AGE: 18
HEIGHT: 5'11
WEIGHT: 139 lbs.
SLEEP SCHEDULE: Usually sleep before 11pm and wake up around 6:30am. Usually wake up feeling a lack of energy and very little motivation but not any drowsiness.
BODY TYPE: Skinny, but with my low bodyfat I'm actually pretty ripped. Just need more mass. My friend described me as deceivingly strong.
GOALS: 145-150lb bodyweight. Low 15 or sub 15 second 110m hurdle time. 50.x or lower 400m time. 35 in. svj.
CURRENT ABILITY: Currently running mid 16 110m. (or at least I was during last season) 54 sec 400m. 28 in svj. Bench press: 175. Squat: 220. Deadlift: 285.
INJURY HISTORY: Hairline fracture on rear waistline 2 years ago, nothing too bad, healed on its own. Anterior deltoid tear 9 months ago. Almost entirely recovered, but I'm not sure it will ever be quite the same.
TRAINING HISTORY & ACHIEVEMENTS: Lately I've been out because of a lot of things going on, but training has done a lot for my life. Freshman year, standing at 5'9" I only weighed 115. Didn't break 120 until after the next summer. My own self-image and desire to be a great hurdler and lifter are what motivate me. Freshman year I ran a 13.4 100m, 28 200m, and 1:03 400m. I've come a long way since then, but the more I progress the more I realize how badly I want to be even better.
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Essentially everything I've been writing in the journal until now.
BRIEF OVERVIEW OF CURRENT DIET: Very rarely do I eat any junk food. If I do it's almost always dollar chicken sandwiches from Carl's. I've cut sodas all together. Not enough veggies or fruits though more than most kids I know. Could use a lot more protein but that's not my biggest concern. I don't really have supplements. I take protein powder, fish oil, flaxseed oil, digestive enzymes and a multivitamin. On days I'm running late I'll just have a bowl of cereal and a banana for breakfast. Otherwise four whole eggs and veggies with green tea. Usually I'll have school lunch, if there's nothing good I come home and eat leftovers. On better days I'll eat a bowl of high fiber cereal and a cup of yogurt when I get home, but that doesn't happen too often. For dinner I have whatever my mom's made. Pretty much just a lot of authentic Mexican food every night. Rice is almost daily and usually there's some kind of meat, chicken or soy for the main course.
IMPORTANT ACTIVITIES: Freshman football games have kept me off the track most Thursdays but that should change in the next couple weeks. Can't do anything other than bodyweight workouts on Sundays and 2 or 3 nights a week I play pep band which messes with my eating schedule. In a couple months I'll have to be 100% every Saturday for indoor meets but That won't be a problem right now. I don't really have to be 100% for anything yet.
sup man!
here's a starting point, it might seem like alot, but those reactive portions of the workout aren't going to fatigue you for lifting, plus we have to get this work in to get more spring... start off not going completely max on the 'plyo stuff', just to get a feel for it.
Day 1: reactive-work + short accel + lower strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up
- REACTIVE WORK: DOUBLE-LEG BOUND: 5 x 5 bounds, not max distance/emphasize height/good form, 2min rest between sets
- REACTIVE WORK: MR tuck jumps: 4 x 10, 1min rest
- REACTIVE WORK: MR pogos: 4 x 5, 1min rest
^^ ankles locked on all reactive work, toes up
- STRENGTH: SQUAT: 3 x 5, done with ~7RM-8RM, 2-3min rest between sets, speed on transition + concentric
- STRENGTH: GHR: 5 x AF, 2min rest between sets
- STRENGTH: BB CALF RAISE: 4 x 10, 1min rest between sets
- OPTIONAL: Rotation of dips/pullups/core, just bodyweight
- STRETCH + PWO SHAKE
Day 2: reactive-work + sprint-workout + upper-strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up
- REACTIVE WORK: SINGLE LEG BOUND PROGRESSION: 5-10 sets x 5 each leg, 1-2min rest between legs
- SPRINT WORK: <fill in a sprint workout, hurdles or not>
- SHOULDER WARMUP
- STRENGTH: BENCH PRESS: 3 x 5, 2-3min rest between sets
- STRENGTH: SINGLE ARM DB ROW: 4 x 5 each, 2min rest between sets
- STRENGTH: S1: PULLUPS: 3 x AF (can be weighted)
- STRENGTH: S1: DIPS: 3 x AF (can be weighted)
- STRENGTH: S1-info: full recovery between supersets
- OPTIONAL: CORE
- STRETCH + PWO SHAKE
Day 3: reactive-work + short accel + lower strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up
- REACTIVE WORK: DOUBLE-LEG BOUND: 5 x 5 bounds, not max distance/emphasize height/good form, 2min rest between sets
- REACTIVE WORK: MR tuck jumps: 4 x 10, 1min rest
- REACTIVE WORK: MR pogos: 4 x 5, 1min rest
^^ ankles locked on all reactive work, toes up
- STRENGTH: SQUAT: 4 x 2, done with ~7RM, emphasis speed on the transition + concentric, 2min rest between sets
- STRENGTH: DEADLIFT: work up to a heavy 5, one set, strict form (no sacrificing form at all)
- STRENGTH: GHR: 5 x AF, 2-3min rest between sets
- STRENGTH: BB CALF RAISE: 4 x 10, 1min rest between sets
- OPTIONAL: Rotation of dips/pullups/core, just bodyweight
- STRETCH + PWO SHAKE
Day 4: reactive-work + sprint-workout + upper-strength
- WARMUP
- SPRINT WARMUP: progressively more intense 10 yard sprints until you're fired up
- REACTIVE WORK: SINGLE LEG BOUND PROGRESSION: 5-10 sets x 5 each leg, 1-2min rest between legs
- SPRINT WORK: <fill in a sprint workout, hurdles or not>
- SHOULDER WARMUP
- STRENGTH: DB BENCH PRESS: 4 x 8, 2-3min rest between sets
- STRENGTH: SEATED ROW: 4 x 8 each, 2min rest between sets
- STRENGTH: S1: PULLUPS: 3 x AF (can be weighted)
- STRENGTH: S1: DIPS: 3 x AF (can be weighted)
- STRENGTH: S1-info: full recovery between supersets
- OPTIONAL: CORE
- STRETCH + PWO SHAKE
with that you could go:
Day 1: monday
Day 2: wednesday
Day 3: thursday
Day 4: saturday
start off a bit lighter on everything the first week, so that you can avoid any excess soreness etc.. that would become a problem for example, on day 2's sprint workout if you are too sore etc.. give it 1 week then push up the intensity.. but basically, the idea is:
- prime day 2's workout with day 1
- prime day 4's workout with day 3
- prime sprint sessions with the single leg bounding progressions (these really strengthen you up good, highly activate the glutes/quads/hams/calfs)
- overall increasing reactive work, need more bounce
- still have an upper body focus, this could be SESSION #2 on those days btw, doesn't have to be done right after..
on off days, you can rest completely OR perform an active dynamic warmup, very light sprints, then stretch.. the latter is the best option most of the time, as it becomes more of a recovery session, but sometime you need that full rest.
hope that fits your schedule, anything you don't like, or anything you have questions about, ask it!
peace man
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