Author Topic: Scrawny to Brawny Journal (Read 273949 times)

adarqui · « **Reply #135 on:** October 09, 2010, 01:47:26 am »

Quote from: Zetz on October 08, 2010, 10:16:55 pm

OH, I was also wondering about box jumps. Last year I met an older guy at the gym who used to be a strength trainer. He coached his grandson in sprints. He used a lot of oldschool methods to train. Two main examples that really stuck in my head: He built him up to 100 box jumps, then added weight until he got to 100 again. Kept repeating the process for a while. His grandson also got strong enough to do 1000 bodyweight calf raises every morning.

Calf raises are already incorporated in this routine, but I was wondering if we could implement box jumps as well, whether during a workout or sometime during the day. I know it's probably not best right now, but maybe in the next few weeks?

i dno, 100 box jumps is much different than say 100 double leg bounds.. 100 box jumps is going to take a while & cause alot of fatigue.. but if you want to add that, go ahead, i wouldn't recommend it though.. we're getting hip glexor work in with the bounds/tucks & sprinting.

have you ever seen this kid do 100 box jumps? how high was the box?

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I was also advised by my track coach to do incline bench instead of flat. Don't really remember his explanation, but somehow it's better for sprinters. What are your thoughts on that?

well based on your delt injury, you sure you would rather push the weight on incline bench at this point? you're going to get more anterior delt on incline bench.. i don't necessarily think incline is any better than flat, the only difference is more anterior delt, "upper fibers being worked more" is up for debate - it's not that significant.

Zetz · « **Reply #136 on:** October 09, 2010, 12:48:20 pm »

The kid graduated a long time ago. He didn't live where I do. I wasn't really planning on 100 box jumps anytime soon either. He built up to it plus weight over his entire high school life. I've started way too late to get anywhere near where he was. The box was slightly above waist. (or at least I was told)

I'll stick with flat bench for now. (I think my coach neglected to remember that I tore my deltoid so bad before last track season.)

Zetz · « **Reply #137 on:** October 09, 2010, 07:56:03 pm »

A.P. Day 5

- WARMUP
- SPRINT WARMUP: 5x10 yard sprints

- REACTIVE WORK: SINGLE LEG BOUND PROGRESSION: 5 sets x 5 each leg
- SPRINT WORK:
Sprint 50m, slow down slightly to a fast jog for 100m, 400m pace for 150m.
Rest 5 min.
Repeat x 2.

- SHOULDER WARMUP
- DB BENCH PRESS: 4 x 8 w/ 50 lb DBs
- SEATED ROW: 4 x 8 @ 120 lbs. (used weight room machine. Freeweight suggestions?)
- S1: PULLUPS: 3 x 5 w/ +25lbs.
- S1: DIPS: 3 x 5 w/ +45lbs.

- STRETCH + PWO SHAKE

Still had some soreness in my right hamstring. It's feeling better every day though. I could feel that a few of my steps during the sprint workout were hitting the ground too hard, like they were heavy and not controlled. Right now I only feel slight soreness everywhere from sprint/upper body work but no excess. I feel like my body is handling lactic acid a lot better than before but I have a worse problem...

At a certain point in most longer distance sprint workouts (300m/400m work), my stomach gets upset and sometimes I'll dry heave. Twice I've thrown up. Until last track season I had never had that happen. Could it be a hydration issue or something else? (unless I'm just pushing my body a lot more than ever, but that never used to happen so I'm not really sure)

adarqui · « **Reply #138 on:** October 10, 2010, 05:21:59 am »

Quote from: Zetz on October 09, 2010, 07:56:03 pm

A.P. Day 5

- WARMUP
- SPRINT WARMUP: 5x10 yard sprints

- REACTIVE WORK: SINGLE LEG BOUND PROGRESSION: 5 sets x 5 each leg
- SPRINT WORK:
Sprint 50m, slow down slightly to a fast jog for 100m, 400m pace for 150m.
Rest 5 min.
Repeat x 2.

- SHOULDER WARMUP
- DB BENCH PRESS: 4 x 8 w/ 50 lb DBs
- SEATED ROW: 4 x 8 @ 120 lbs. (used weight room machine. Freeweight suggestions?)
- S1: PULLUPS: 3 x 5 w/ +25lbs.
- S1: DIPS: 3 x 5 w/ +45lbs.

- STRETCH + PWO SHAKE

Still had some soreness in my right hamstring. It's feeling better every day though. I could feel that a few of my steps during the sprint workout were hitting the ground too hard, like they were heavy and not controlled. Right now I only feel slight soreness everywhere from sprint/upper body work but no excess. I feel like my body is handling lactic acid a lot better than before but I have a worse problem...

Quote

At a certain point in most longer distance sprint workouts (300m/400m work), my stomach gets upset and sometimes I'll dry heave. Twice I've thrown up. Until last track season I had never had that happen. Could it be a hydration issue or something else? (unless I'm just pushing my body a lot more than ever, but that never used to happen so I'm not really sure)

hmmmmmmmmmmm... interesting.. the only thing i could figure, is you're just eating alot more than when you used to run sprint-distance, right? that could be the issue, just too much food intake for you right now, but i can't imagine that to keep happening.. it's odd regardless.. i would highly doubt it's from 'pushing yourself harder now' etc..

how long do you eat before those sessions, and what do you eat?

peace

Zetz · « **Reply #139 on:** October 10, 2010, 02:03:44 pm »

I usually eat at least an hour before any session. Yesterday I had an early session since there was no school. Eggs with onion, tomato and bell pepper and some spinach and green tea. Hydration wasn't too much of an issue yesterday. But even when I hadn't eaten much, the first day back in training after being at the hospital every evening, the same thing happened, but I only dry heaved. The food is definitely more than I used to eat, but it's not like I'm stuffing myself every meal. By the time I get to my session I feel pretty normal. (Not hungry/not heavy.)

adarqui · « **Reply #140 on:** October 10, 2010, 03:58:50 pm »

Quote from: Zetz on October 10, 2010, 02:03:44 pm

I usually eat at least an hour before any session. Yesterday I had an early session since there was no school. Eggs with onion, tomato and bell pepper and some spinach and green tea. Hydration wasn't too much of an issue yesterday. But even when I hadn't eaten much, the first day back in training after being at the hospital every evening, the same thing happened, but I only dry heaved. The food is definitely more than I used to eat, but it's not like I'm stuffing myself every meal. By the time I get to my session I feel pretty normal. (Not hungry/not heavy.)

odd... hopefully this stops happening pretty soon, not sure about this.. usually people who puke during sessions of 400's (lactic work), they have a history of it.

Zetz · « **Reply #141 on:** October 13, 2010, 12:03:45 am »

A.P. Day 8:

- Warmup: Light jog, sprint drills.
- SPRINT WARMUP: 2x15 yard sprints.

- DOUBLE-LEG BOUND: 5 x 5 bounds
- MR tuck jumps: 4 x 10
- MR pogos: 4 x 5

- SQUAT: 3 x 5 @ 190 lbs.
- GHR: 3x5
- CALF RAISE: 4 x 10 w/ 135 lbs.

- Stretch. (and crazy huge post workout shake because I got braces and eating hurts like hell. But I still ate later in the night anyway... cause I'm manly like that)

Hamstrings feeling all better. GHR actually felt pretty good. I've found 5 reps is usually my AF, can't get any more.

I think I'll be adding short box jumps for speed daily (or as often as possible) to my routine. It was suggested by one of my coaches, but of course I need to start light. "Athletes don't hurt themselves doing too much. They hurt themselves doing too much too fast" -Erik Bates, my head coach. (not the one who suggested box jumps)

Squats felt pretty awesome. I'm going slightly below parallel every time. I just don't feel comfortable going absurdly deep on them. Last year I could barely manage getting to parallel, now it's my comfort zone.

adarqui · « **Reply #142 on:** October 13, 2010, 04:45:04 am »

Quote from: Zetz on October 13, 2010, 12:03:45 am

A.P. Day 8:

- Warmup: Light jog, sprint drills.
- SPRINT WARMUP: 2x15 yard sprints.

- DOUBLE-LEG BOUND: 5 x 5 bounds
- MR tuck jumps: 4 x 10
- MR pogos: 4 x 5

- SQUAT: 3 x 5 @ 190 lbs.
- GHR: 3x5
- CALF RAISE: 4 x 10 w/ 135 lbs.

- Stretch. (and crazy huge post workout shake because I got braces and eating hurts like hell. But I still ate later in the night anyway... cause I'm manly like that)

Hamstrings feeling all better. GHR actually felt pretty good. I've found 5 reps is usually my AF, can't get any more.

I think I'll be adding short box jumps for speed daily (or as often as possible) to my routine. It was suggested by one of my coaches, but of course I need to start light. "Athletes don't hurt themselves doing too much. They hurt themselves doing too much too fast" -Erik Bates, my head coach. (not the one who suggested box jumps)

Squats felt pretty awesome. I'm going slightly below parallel every time. I just don't feel comfortable going absurdly deep on them. Last year I could barely manage getting to parallel, now it's my comfort zone.

nice!! good workout today..

man i hated braces, so much.. hell

Zetz · « **Reply #143 on:** October 13, 2010, 06:06:34 pm »

Thanks mang. And yeah, the braces are no fun. (especially getting them at my age) The first hour or two after I got them didn't feel too bad, but it started getting worse. My older brother gave me some words of comfort in a text message during lunch.

I quote.... "It's going to hurt like hell for a few days"

I figure I might as well let the pain in my mouth fuel my rage while I lift. (maybe it helps, I don't know)

Anyway. A.P. Day 9:

Rest day

Hamstrings are feeling sore from GHR yesterday, but it's not the painful soreness I was feeling last week. The soreness is kind of numbing and I can tell they're recovering and getting stronger, so it feels pretty good. During school I was running late, so I ran to a couple classes. I was surprised by how bouncy I felt even with my backpack on. Muscles are feeling like springs lately.

Hopefully tomorrow I can get onto the track and do a 110m hurdles endurance workout.

adarqui · « **Reply #144 on:** October 14, 2010, 12:16:44 am »

Quote from: Zetz on October 13, 2010, 06:06:34 pm

Thanks mang. And yeah, the braces are no fun. (especially getting them at my age) The first hour or two after I got them didn't feel too bad, but it started getting worse. My older brother gave me some words of comfort in a text message during lunch.

I quote.... "It's going to hurt like hell for a few days"

I figure I might as well let the pain in my mouth fuel my rage while I lift. (maybe it helps, I don't know)

Anyway. A.P. Day 9:

Rest day

Hamstrings are feeling sore from GHR yesterday, but it's not the painful soreness I was feeling last week. The soreness is kind of numbing and I can tell they're recovering and getting stronger, so it feels pretty good. During school I was running late, so I ran to a couple classes. I was surprised by how bouncy I felt even with my backpack on. Muscles are feeling like springs lately.

Hopefully tomorrow I can get onto the track and do a 110m hurdles endurance workout.

awesome:

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During school I was running late, so I ran to a couple classes. I was surprised by how bouncy I felt even with my backpack on. Muscles are feeling like springs lately.

that's a good sign man.. gotta keep this going.. all of my biggest pr's came when i feel very bouncy during everyday activities.. it's just so much more reflexive power/strength in every movement.

peace

Zetz · « **Reply #145 on:** October 14, 2010, 10:44:17 pm »

A.P. Day 10:

-Warmup
-Hurdle mobility drills

-Single leg bounds: 4x6 each leg
-Sprint warmup

-High Hurdle Endurance

   -As stated. It's meant for speed endurance in 55m-110m hurdle races

   -Set up 5 hurdles, race height, each spaced one foot closer than race distance. (adrenaline, tapering compensation...)

   -From three point stance sprint through all 5 hurdles, walk to start, sprint again. Repeat 2 more times. (20 hurdles)

   -That's one set. Rest 5 minutes, and repeat

Or at least that's what I ended up doing.

Originally it's supposed to be over 5-6 hurdles, with 10 reps being one set, a workout being two sets. Not conditioned for it right now though (nor have I ever been, not even in season).
I like the workout though. As I started to get more tired, form started falling apart and I was forced to make it my focus. Still, I think I should have left them 3" under race height.
Since I only did 4 reps on the two sets, I planned on completing three or four sets. First hurdle on my fourth rep/second set my trail leg dipped too much and my right ankle slammed into the hurdle. Bruise is deep, so it's not all that noticeable, but I decided to end the workout there. Still haven't conditioned enough to do the full workout anyway.

Upper body lifts were skipped today. Still having trouble biting on my front teeth so I've been eating a bit less. I'll most likely do a morning and evening split for lower/upper tomorrow when my mouth feels a bit better and I can get all the food I need.

Zetz · « **Reply #146 on:** October 18, 2010, 06:10:18 pm »

Have done too much since Wednesday. I've been helping my dad and brother around the house. Fall break for school comes and all I end up doing is working for my family.

(.... /sarcasm)

I did get to do a full body rotation on Saturday with one of my buddies though. I won't bother listing the things I don't know exactly since most of it I was doing with him.

Baseline for my workout was this though:

-Squat: 4x2 @ 200 lbs

-Bench Press: 3X5 @ 135 lbs.

I've felt really week in upper body. Probably because I haven't done much of it lately. Oh well, I still like knowing that my legs are so much bigger than my older brothers' and my dad's. Lol, I compared side by side yesterday, it made me feel powerful. I'll be back in full training with sprints and stuff again tomorrow.

Zetz · « **Reply #147 on:** October 22, 2010, 12:34:35 am »

Thursday 10/21/10:

Nighttime workout. (yay?)

-Warmup
-Sprint warmup- 3x15m sprints.

-Double Leg Bounds: 3x5
-MR Tuck Jumps: 3x10
-MR Pogos: 3x5

-Squat: 3x5 @ 195 lbs.
-GHR: 1x5, 2x6
-BB Calf Raise: 4x10 @ 155 lbs.

-Box Jumps: 3x5 (For speed) @ 46 in.

-Cooldown Jog
-Stretch
-PWO Shake.

Edit: may have to try squats at 205 lbs. for the next 3x5. Maybe I'm just getting at squats or I'm getting stronger faster than I expected or some combination but adding 5 lbs. per week is starting to seem slow. We'll see how my legs feel tomorrow.

GHR is coming much nicer than expected. They're becoming easier. Of course the thing I use at the gym to do them has padding that goes just above my knees on the down but I'm still much much better than when I started.

adarqui · « **Reply #148 on:** October 22, 2010, 06:09:32 am »

Quote from: Zetz on October 22, 2010, 12:34:35 am

Thursday 10/21/10:

Nighttime workout. (yay?)

-Warmup
-Sprint warmup- 3x15m sprints.

-Double Leg Bounds: 3x5
-MR Tuck Jumps: 3x10
-MR Pogos: 3x5

-Squat: 3x5 @ 195 lbs.
-GHR: 1x5, 2x6
-BB Calf Raise: 4x10 @ 155 lbs.

-Box Jumps: 3x5 (For speed) @ 46 in.

-Cooldown Jog
-Stretch
-PWO Shake.

Edit: may have to try squats at 205 lbs. for the next 3x5. Maybe I'm just getting at squats or I'm getting stronger faster than I expected or some combination but adding 5 lbs. per week is starting to seem slow. We'll see how my legs feel tomorrow.

GHR is coming much nicer than expected. They're becoming easier. Of course the thing I use at the gym to do them has padding that goes just above my knees on the down but I'm still much much better than when I started.

things are still going very well, glad you are responding to this program.. we need to get you some bionic hamstrings over the course of a year or so, i'm talking completely ridiculous.. all of this ghr progress will transfer bigtime to your sprinting, things are going good.

nice nice!

just don't rush your progress too much on the lifts, i mean 5 lb a week is good because you're providing a new stimulus without closing in on complete failure, while still adapting and getting stronger.. i love getting stronger by using "submaximal progression".. if you feel like bumping it up 10 lb go for it, but make sure all 3 sets don't become a life or death struggle on the 5th rep, if so we have to back off a week and stay at the current intensity level, focusing on bar speed.

peace man

Zetz · « **Reply #149 on:** October 22, 2010, 03:08:28 pm »

Quote from: adarqui on October 22, 2010, 06:09:32 am

things are still going very well, glad you are responding to this program.. we need to get you some bionic hamstrings over the course of a year or so, i'm talking completely ridiculous.. all of this ghr progress will transfer bigtime to your sprinting, things are going good.

Haha, I would live bionic hamstrings. And I agree. I think hams are the most neglected muscles, especially in HS track. People are tearin them up all the time.

Quote

nice nice!

just don't rush your progress too much on the lifts, i mean 5 lb a week is good because you're providing a new stimulus without closing in on complete failure, while still adapting and getting stronger.. i love getting stronger by using "submaximal progression".. if you feel like bumping it up 10 lb go for it, but make sure all 3 sets don't become a life or death struggle on the 5th rep, if so we have to back off a week and stay at the current intensity level, focusing on bar speed.

peace man

I'll keep raising at 5 lb per week. I don't want to rush anything because if I go too fast I know I'll probably have to maintain for an extra week eventually and I'll be at the same place anyway but with excess soreness.
Right now, I feel like the bottom of my movement is the weakest. I slow down a bit at the bottom but at the top the weight bounces a bit when I focus on the speed all the way through.

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