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Author Topic: Triathlon sprint prep  (Read 1025504 times)

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seifullaah73

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Re: Triathlon sprint prep
« Reply #3150 on: April 13, 2019, 10:17:04 am »
+2
Cool gadget. The club that trains in the track I go to, I have seen one of the coach use that on it's 400m+ athletes.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
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Measuring reminder:
5 toe to heel steps = 148cm
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�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

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A Journey to Running fast and Jumping High
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John Stamos

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Re: Triathlon sprint prep
« Reply #3151 on: April 13, 2019, 10:19:10 am »
+1
Yeah haha, I guess on the higher settings wsm competitors struggle.  I'd mainly use it for truck pull sims and rope pulls.  I'll have to get a big plastic bag to put it in just in case haha.  I figured 100lbs will be good for cleans

Odd Haugen I think is how it's spelled has Martin's Licis (4th place wsm) use it and it looks brutal considering it's constant tension
« Last Edit: April 13, 2019, 10:22:12 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3152 on: April 14, 2019, 02:48:18 pm »
+1
I will hold off on the exergenie until the weather is nicer.  I just don't want to use it when it's wet or dirty and jam it up or rust it out.

Anyway my sandbag should arrive tomorrow or Tuesday and if not tomorrow will just be a run after work depending on how full the gym is.  If it does come i will run 2 miles, do some sandbag cleans, sandbag deadlifts, sandbag carries along with farmers and sandbag holds to work the upper back.
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adarqui

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Re: Triathlon sprint prep
« Reply #3153 on: April 14, 2019, 11:34:53 pm »
+1
every time i read "Exergenie" i crack up. :ninja: :derp:
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John Stamos

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Re: Triathlon sprint prep
« Reply #3154 on: April 15, 2019, 09:50:02 am »
+1
Lol yeah I hear ya.
Probably nothing today, it was a downpour last night but should be better tomorrow
« Last Edit: April 15, 2019, 12:15:47 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3155 on: April 16, 2019, 05:46:28 pm »
+2
Mile run: did a lot of walking around so cut the run short

Clean to 185

Log clean to 220x3x3
Axel deadlifts: 255x2x2(oh grip)
Up to 345 mixed grip.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3156 on: April 17, 2019, 06:42:37 pm »
+2
Will do a workout at home tomorrow then Friday will be normal until the week after next.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3157 on: April 19, 2019, 12:16:58 pm »
+2
Weekly recap, worked out on Tuesday lol
The other days was normal work and I "fasted" from 9pm to 330pm.  Around 1 or 2 I'd have a 3oz bag of jerky around 200 calories.

Maintained weight but body feels better.

Today
Run 2 miles
Squat up to 315x3x1
Clean up to 215
Deadline double overhand to 315x6 or 8 and x4 or 5

Incline bench
Db squats up to 70s each hand
Db deadlines up to 125s each hand
got outta there and planned on doing something at home but it was raining.

Also, I had like 315 for 10 if I had chalk but my grip has significantly improved.
« Last Edit: April 19, 2019, 12:22:39 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3158 on: April 19, 2019, 03:43:14 pm »
+2
Pm workout
3 rounds
10 100lb sandbag clean
1 sled rope pull
1 100lb sandbag carry

Nice 13 minute workout, maybe 100ft walk and it's rough when you carry it on your chest.

Once I am completely comfortable with the walks I'll buy the 150lb sandbag.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3159 on: April 22, 2019, 09:41:13 am »
+1
2 mile run
15 minute bw Tabata
I'd like to get in some speed deadlifts and axel presses.

Also a cf wod
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John Stamos

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Re: Triathlon sprint prep
« Reply #3160 on: April 22, 2019, 10:42:47 am »
+2
 :almostascoolasnyancat:Just ran
-the time off seemed to help my body, I feel a little burning in my hip but nothing bad and I feel good cardio wise.

15:10 Tabata with a 20 second prep, 20 second working time and 10 second rest.  30 cycles total
Burpees-WB-JJ
Best burpees was 8 and they are feeling strong, typically did 5 with so 3 rep round breaks

DE deadlift: 6x2@225
Oh press: 3x3@165
Bar feels uneven on 1 side, noticed the spacing on the sleeve is just a tad bit more on 1 side than the other.  Kept getting me off balance.

I think a wide would be overkill

Going to shop then do a outside workout.
« Last Edit: April 22, 2019, 11:37:25 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3161 on: April 22, 2019, 02:30:25 pm »
+2
I guess at the cf games martins licis is going to break the steinborn squat record.

30 sandbag clean to shoulder
10 sled rope pull: 185lbs
1 long sandbag walk.
« Last Edit: April 22, 2019, 04:30:29 pm by John Stamos »
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LBSS

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Re: Triathlon sprint prep
« Reply #3162 on: April 22, 2019, 10:58:49 pm »
0
pretty weird to have an uneven bar. if the factory made one you'd think they'd keep it out of the market. where did you get it?
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John Stamos

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Re: Triathlon sprint prep
« Reply #3163 on: April 23, 2019, 11:07:48 am »
+1
Quote from: LBSS on April 22, 2019, 10:58:49 pm
pretty weird to have an uneven bar. if the factory made one you'd think they'd keep it out of the market. where did you get it?

It's the gyms bar, it's as old as the gym so I think the sleeve is getting worn out.

2 mile run
10 min Tabata

Going to do high rep squats and some other stuff idk yet.  Maybe a wod

21-15-9
135lbs back squat
30lbs dB double snatch
8:12

Cross fit cardio is shit but everything else has improved.

Gonna hit some dB work and get out.  Probably do a 2 mile walk later.
« Last Edit: April 23, 2019, 11:26:13 am by John Stamos »
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Every Monday
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John Stamos

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Re: Triathlon sprint prep
« Reply #3164 on: April 24, 2019, 04:59:23 pm »
+1
Just testing it out on my new phone and it definitely seems as though my old phone was fucked up.  Still a tiny bit sluggish but nowhere near as bad.
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Every Monday
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