Author Topic: Scrawny to Brawny Journal (Read 273795 times)

adarqui · « **Reply #270 on:** January 15, 2011, 07:31:23 pm »

Quote from: Zetz on January 15, 2011, 04:15:47 pm

Saturday 1/14/2011:

MEET DAY

-Warmup
  -Light jog, 2 laps. (USU indoor track = 200m)
  -Leg swings
  -Sprint drills (high knee, skips and stuff)
  -Lead leg drills
  -Trail leg drills
  -Hurdle run throughs. Just a few really light over short hurdles

-Long jump
  -5.21 meters
  -Only took one jump. Just wasn't feeling it. May have been the reason for my tension and slight fatigue into 60HH.
  - ~17'1"
  -Somehow took me 10th out of 20. I regret scratching my last jumps now. Probably could have made finals if I actually tried again.

damn.. ya man i mean if you are trying to save energy for another even then fine, but, don't let an initial jump get in your head.

Quote

-60M High Hurdles
  -10.21
  -AWFUL
  -First race, tensed up. Came too high over first hurdles, dipped trail leg and hit the first few with my ankle. Four stepped into last one
  -Must remember to RELAX.

damn :/

Quote

-60M Dash
  -7.78
  - (Don't think I ever broke 8 last year. Was .1 seconds off my friend Tyler, who just missed state for 100m last year)
  -Very light and loose. Better turnover and strength would quickly drop that. Start from blocks was slow. (Full squat might help?)
  -Very satisfied
  - ~16 or 17 out of something close to 40. Ran against people in better divisions and people who have been state finalists.
  -Again... very satisfied.

well full squat shouldn't be that much more effective than half, in that position.. lunges however, definitely would have some increased transfer to coming out of blocks.

Quote

-400m
  -55.1x hand time. (had to leave early, so I couldn't wait for official results)
  -INDOOR (53.7x record outdoors, previous indoor record was 58.x)
  -Underestimated sharpness of first curve on the 200m track. Could have had a significantly better start. (Standing start)
  -Cut off by some black guy towards the end of the first lap. Forced to slow down 2nd time into first curve to pass him on straightaway.
  -Apparently I was significantly faster second time, though I felt like my last 50m were slowed down
  -Lactic acids caught up with me last 50m. (significantly better than last 150m from last year)
  - ~1min after race, glutes and hams felt downright fried. Like... overcooked. Quads weren't nearly as bad.
  -Seem to be becoming posterior chain dominant on longer sprints. (Exactly what I want, I always had ham problems last year)
  -MOST SATISFYING EVENT OF THE DAY

awesome, no puking too? PR

Quote

-Light jog after walking for a bit and letting lactic acid dissipate a bit after 400m
-Light dynamic/static stretching

-Shower + PWO shake.

Disappointed by my hurdles since that's supposed to be my main event. Felt really fatigued throughout. Felt fantastic during warmup, but after my single long jump I just felt like sleeping. Oddly enough, when I had a long break I didn't feel like laying down, because getting back up made me a little light headed and more tired. May have been the coffee I had. Plan on staying off indefinitely in favor of mildly caffeinated green tea more regularly like I did over the summer. I always felt really good on that.
Hurdles definitely need more work, but I'm quite satisfied with the rest of my events even despite the fatigue. I can almost guarantee 52.xx on 400m if I start stronger and don't let my competition block me off.

could have def been the coffee that had you feeling a little uneasy at the start, but, after you ran those hurdles you seemed to finally be warmed up pretty good.. in your warmup, did you do any MAX effort 10's? make sure you get some max effort 10's, either from standing start or block starts.. make sure you are actually firing on all cylinders before just out of nowhere going into long jump etc with only submax efforts.. could have been the reason why you had a weird response.

short ME 10m (5-6 strides) sprints, from blocks or standing, should have no negative effect at all, instead, they should really wake you up and get you ready to go MAX effort for the event on a dime.. just make sure you coast out the decel on the 10's, don't want an intense deceleration.

great work, sucks about the hurdles, but, pretty apparent that you should be setting some PR's there given the 60m-dash and 400m.

peace man!

Zetz · « **Reply #271 on:** January 15, 2011, 08:19:37 pm »

Quote from: adarqui on January 15, 2011, 07:31:23 pm

Quote from: Zetz on January 15, 2011, 04:15:47 pm
Saturday 1/14/2011:

MEET DAY

-Warmup
-Light jog, 2 laps. (USU indoor track = 200m)
-Leg swings
-Sprint drills (high knee, skips and stuff)
-Lead leg drills
-Trail leg drills
-Hurdle run throughs. Just a few really light over short hurdles

-Long jump
-5.21 meters
-Only took one jump. Just wasn't feeling it. May have been the reason for my tension and slight fatigue into 60HH.
- ~17'1"
-Somehow took me 10th out of 20. I regret scratching my last jumps now. Probably could have made finals if I actually tried again.

damn.. ya man i mean if you are trying to save energy for another even then fine, but, don't let an initial jump get in your head.

It wasn't really just the distance I got. That was kinda discouraging, but not too bad. It was mostly the fatigue, I felt way to beat, and I really would rather perform better on that 400 since that's a much more competitive event for me anyway.

Quote

Quote
-60M High Hurdles
-10.21
-AWFUL
-First race, tensed up. Came too high over first hurdles, dipped trail leg and hit the first few with my ankle. Four stepped into last one
-Must remember to RELAX.

damn :/

Yeah, I think that one was mostly just a mental/fatigue issue. Definitely not the best day I've had for hurdles.

Quote

Quote
-60M Dash
-7.78
- (Don't think I ever broke 8 last year. Was .1 seconds off my friend Tyler, who just missed state for 100m last year)
-Very light and loose. Better turnover and strength would quickly drop that. Start from blocks was slow. (Full squat might help?)
-Very satisfied
- ~16 or 17 out of something close to 40. Ran against people in better divisions and people who have been state finalists.
-Again... very satisfied.

well full squat shouldn't be that much more effective than half, in that position.. lunges however, definitely would have some increased transfer to coming out of blocks.

Where do I add them to my routine? haha

Quote

Quote
-400m
-55.1x hand time. (had to leave early, so I couldn't wait for official results)
-INDOOR (53.7x record outdoors, previous indoor record was 58.x)
-Underestimated sharpness of first curve on the 200m track. Could have had a significantly better start. (Standing start)
-Cut off by some black guy towards the end of the first lap. Forced to slow down 2nd time into first curve to pass him on straightaway.
-Apparently I was significantly faster second time, though I felt like my last 50m were slowed down
-Lactic acids caught up with me last 50m. (significantly better than last 150m from last year)
- ~1min after race, glutes and hams felt downright fried. Like... overcooked. Quads weren't nearly as bad.
-Seem to be becoming posterior chain dominant on longer sprints. (Exactly what I want, I always had ham problems last year)
-MOST SATISFYING EVENT OF THE DAY

awesome, no puking too? PR

Absolutely none.

I think it was a huge combo of factors. Lack of proper hydration, empty stomach, etc... I didn't feel bad at all today though.

Quote

Quote
-Light jog after walking for a bit and letting lactic acid dissipate a bit after 400m
-Light dynamic/static stretching

-Shower + PWO shake.

Disappointed by my hurdles since that's supposed to be my main event. Felt really fatigued throughout. Felt fantastic during warmup, but after my single long jump I just felt like sleeping. Oddly enough, when I had a long break I didn't feel like laying down, because getting back up made me a little light headed and more tired. May have been the coffee I had. Plan on staying off indefinitely in favor of mildly caffeinated green tea more regularly like I did over the summer. I always felt really good on that.
Hurdles definitely need more work, but I'm quite satisfied with the rest of my events even despite the fatigue. I can almost guarantee 52.xx on 400m if I start stronger and don't let my competition block me off.

could have def been the coffee that had you feeling a little uneasy at the start, but, after you ran those hurdles you seemed to finally be warmed up pretty good.. in your warmup, did you do any MAX effort 10's? make sure you get some max effort 10's, either from standing start or block starts.. make sure you are actually firing on all cylinders before just out of nowhere going into long jump etc with only submax efforts.. could have been the reason why you had a weird response.

short ME 10m (5-6 strides) sprints, from blocks or standing, should have no negative effect at all, instead, they should really wake you up and get you ready to go MAX effort for the event on a dime.. just make sure you coast out the decel on the 10's, don't want an intense deceleration.

great work, sucks about the hurdles, but, pretty apparent that you should be setting some PR's there given the 60m-dash and 400m.

peace man!

Wow... I forgot the max effort 10's for warmup. I really only did a few submax stuff right before the race. What I do outdoors that I didn't get to do much in here, is just some near max sprints into the first hurdle at race height, just to get comfortable going over. I think not doing that made me uneasy during the race. I still didn't like having the coffee. I think all it really did for me was throw me off. No caffeine is also not so great since in the past it's kinda just been there even in small amounts. Green tee should help with that. Better luck next time... on everything for sure.

Clarence · « **Reply #272 on:** January 15, 2011, 09:32:37 pm »

Great Job in the relay!!!

<a href="http://www.youtube.com/watch?v=MFCNVvvmxNw" target="_blank">http://www.youtube.com/watch?v=MFCNVvvmxNw</a>

Zetz · « **Reply #273 on:** January 15, 2011, 09:35:06 pm »

Quote from: Clarence on January 15, 2011, 09:32:37 pm

Great Job in the relay!!!

Already saw it. It would be twice as funny if I had actually been in a relay today.

Zetz · « **Reply #274 on:** January 16, 2011, 10:26:24 pm »

Sunday 1/16/2011:

DOMS update:

Post competition days are always rough on me. I'll be posting exactly where I'm hurting and possible reasons

Feet: left, on ball, just before little toe. Definitely caused by the first 50m in my 400m. Curves were much sharper than expected and force of my entire body on a single spot on my left foot makes it pretty easy to blister. Healed by this morning, hurting mostly yesterday.

Calves: Mild soreness, dominant on the outside and more on the right leg. Most likely caused by spikes. Haven't used for 2 months. Being higher on the toes means more calf exertion.

Quads: Very mild soreness. Not even noticeable anymore.

Hamstrings: Severe soreness/tension. Definitely from the last 50m in the 400m. A lot of muscle fiber tearing. Goes to show how much more I'm using the posterior chain in races. It used to be that my quads would feel the worst because they'd have to do most of the work themselves.

Hip flexors: Moderate-high soreness: Can't say it was from the hurdles or 60m. Everything really happened on the 400m. Muscle fiber tearing seems steep considering how it feels. Most likely from last ~100m of 400m when keeping my knees high during run was most important in keeping my pace.

External obdominal obliques: Moderate soreness. Last 50m of 400m. Extensive use probably occurred when my legs were giving out and my hip flexors could no longer do the job of keeping knees high alone. More muscles started being recruited when lactic acid and fatigue caught up with the larger muscles towards the end of the race. Or at least that's what it feels like

Traps: Mild soreness. I do remember my whole body feeling heavy towards the end of the 400m, particularly my arms. Forced to focus on arm motion to keep good sprint form all the way to finish.

Overview: I feel like my full body was used throughout each race, even though it was drastically more noticeable after the 400m. Full body is being used to propel my body forward, rather than just quads/calves like last track season. Usually that's where I felt the worst last season after meet days, but this time around, for the most part, it's my whole body.

adarqui · « **Reply #275 on:** January 18, 2011, 02:40:54 am »

Quote from: Zetz on January 16, 2011, 10:26:24 pm

Sunday 1/16/2011:

DOMS update:

Post competition days are always rough on me. I'll be posting exactly where I'm hurting and possible reasons

Feet: left, on ball, just before little toe. Definitely caused by the first 50m in my 400m. Curves were much sharper than expected and force of my entire body on a single spot on my left foot makes it pretty easy to blister. Healed by this morning, hurting mostly yesterday.

Calves: Mild soreness, dominant on the outside and more on the right leg. Most likely caused by spikes. Haven't used for 2 months. Being higher on the toes means more calf exertion.

Quads: Very mild soreness. Not even noticeable anymore.

Hamstrings: Severe soreness/tension. Definitely from the last 50m in the 400m. A lot of muscle fiber tearing. Goes to show how much more I'm using the posterior chain in races. It used to be that my quads would feel the worst because they'd have to do most of the work themselves.

Hip flexors: Moderate-high soreness: Can't say it was from the hurdles or 60m. Everything really happened on the 400m. Muscle fiber tearing seems steep considering how it feels. Most likely from last ~100m of 400m when keeping my knees high during run was most important in keeping my pace.

External obdominal obliques: Moderate soreness. Last 50m of 400m. Extensive use probably occurred when my legs were giving out and my hip flexors could no longer do the job of keeping knees high alone. More muscles started being recruited when lactic acid and fatigue caught up with the larger muscles towards the end of the race. Or at least that's what it feels like

Traps: Mild soreness. I do remember my whole body feeling heavy towards the end of the 400m, particularly my arms. Forced to focus on arm motion to keep good sprint form all the way to finish.

Overview: I feel like my full body was used throughout each race, even though it was drastically more noticeable after the 400m. Full body is being used to propel my body forward, rather than just quads/calves like last track season. Usually that's where I felt the worst last season after meet days, but this time around, for the most part, it's my whole body.

great write up, loved it!

next meet you'll do even better when you get those short max efforts in before the races.

Zetz · « **Reply #276 on:** January 25, 2011, 12:33:08 am »

Monday 1/24/2011:

-Warmup
-60% run (30m)
-Dynamic ham stretch
-70% run
-Dynamic groin stretch
-80% run
-Butterfly stretch
(you get the idea, to full sprint with stretch in between)
-A skip
-B skip
-Butt kicks
-Running A's
-Running C's

-Weights
-Squat: Warmup: 5x110
work out: 6x135, 6x145, 6x155
-S1: DB Snatch: 35lbx3x6 (easy)
-S1: Glute-Ham Raise: 3x6
-S2: Y-raise: 5 lb plates x 2 x 12 (even with 5's I could definitely feel the weakness in my left shoulder)
-S2: Single Arme DB rows: 50lbx2x6

-Core Rotation (First three done in circuit, last called by coach)
-Leg throws: 3x10 each side (with partner, holding ankles, throw legs to each side 10 times)
-Bar Oblique: 3x10 w/25lb on bar(weight on one end of barbell, hack to each side. Hurt like hell.)
-Hanging leg raises (Not really): 3x10 (not sure what to call them. Hanging on bar, knees up, turn knees to each side x10)

-Pullover situps: 25lb plate, touch each side when ordered to do so.
19 total touches each side, set one.
15 total touches each side, set two.

-Stretch and PWO Shake

Going DEEP on squats. still not used to it. Even 155 feels pretty heavy. Doesn't help that I've been gone for half a week for All-State band (freakin' AMAZING, btw). Pardon the sloppiness. Indoor track got an official coach. Not really sure what to call some of the stuff or how to describe them. Finally got my new computer. Still setting everything up, but I'll probably have some videos I've been meaning to post up.

Zetz · « **Reply #277 on:** January 26, 2011, 12:13:43 am »

Tuesday 1/25/2011:

-Dynamic warmup

-Indian runs: 10 laps indoors

-Aerobic/explosive rotation:
-BW squats x 30 sec.
-Lunges x 30 sec.
-Tuck jumps x 30 sec.
-Squat lunges x 30 sec. (explosive lunges? don't really know the name for sure, we just called them squat lunges)
-Rest 5 min.
-Repeat

-Burpees: 2 x 1 min
-4 min. rest between sets.

-Stretch + PWO shake

Good crap today hurt. I didn't realize how sore I was until I got to the tuck jumps. Quads were on fire in the air and my glutes/hams felt like jello during the rest periods. Strangely it's my right delt that's more sore from the y-raises yesterday. Top of my left forearm is hurting though. Back soreness is more than usual from the single arm rows.

Zetz · « **Reply #278 on:** January 26, 2011, 11:30:31 pm »

Wednesday 1/26/2011:

-Dynamic warmup. (Sprint, dynamic stretch, spring, etc...)
-Sprint Drills

-Partner drills
-Leg drive, leaning on partner.
-Plate pushes

-Core
-All Americans (Planks)
-1 min each position, no rest between
-8 min total

-Hurdle technique
-3 sprints over 3 hurdles.

-Stretch and PWO shake.

-Notes: My ass hurts.... from the last two days of workouts... that is all.

adarqui · « **Reply #279 on:** January 27, 2011, 10:58:29 pm »

Quote from: Zetz on January 26, 2011, 11:30:31 pm

Wednesday 1/26/2011:

-Dynamic warmup. (Sprint, dynamic stretch, spring, etc...)
-Sprint Drills

-Partner drills
-Leg drive, leaning on partner.
-Plate pushes

-Core
-All Americans (Planks)
-1 min each position, no rest between
-8 min total

-Hurdle technique
-3 sprints over 3 hurdles.

-Stretch and PWO shake.

Quote

-Notes: My ass hurts.... from the last two days of workouts... that is all.

hah, cracked me up for some reason..

that's good tho ;d

pc

Zetz · « **Reply #280 on:** January 31, 2011, 08:08:17 pm »

Haven't been able to update journal in a while. Here's my catch-up.

Thursday 1/27/2011:

-Progressive warmup
-Light lower leg stuff
-Core

-Just a recovery day

Friday 1/28/2011:

-Progressive warmup (sprint, dynamic stretch, spring, etc...)
-Running drills

-Weights
-Clean Pulls: 105x3x5
-RDL: 145x3x5
-Bicep Curl S1: 25x3x10 (each arm, for bicep and tricep)
-Tricep ext S1: 20x3x10
-Calf Raises S1: 45x3x10 (elevated toes, holding 45 lb plate)

-Core
-PWO Shake

Monday 1/31/2011:

-Progressive warmup
-Running drills
-Sprint: 30m, down and back x 2
-Prisoner squats: 10 (BW, deep)

-Weights
-Squats: 105x5, 140x6, 150x6, 160x6 (seems like I've lost strength but my depth is as far as my body will let me now)
-DB Snatch S1: 40x3x6 each hand
-GHR S1: 3x6 (10lb plate extra weight on last one)

-Y-raise S2: 5x2x12 (felt light at first, but by the end even the 5 lb plates were noticeable on my weaker shoulder)
-Single arm row S2: 55x2x6 each arm

-Core
-3 position V-sits S1: 3x1 min.
-Hang L scissors S1: 3x30 sec.
-Walking DB Pushups S1: 3x4 DB

-Stretch + PWO shake

Walking DB pushups are kinda fun. We had 4 very small dumbbells set up in a line, spaced about 15 in apart. Push up on ground, right arm to DB and left on ground, both arms on DB, left arm on DB and right on ground, left arm on first DB and right on 2nd DB.... etc.... Ends up being like 17 or 18 pushups each time, or something like that, but in many different positions.

Zetz · « **Reply #281 on:** February 06, 2011, 11:33:11 pm »

Been spending pretty much all the free time I have getting ready for my trumpet scholarship auditions next Saturday. May not be able to update journal this week again. This past week looked pretty much the same as the week before except Friday was a pre-meet workout. Super light. A few accelerations and top speed stuff... and done. Meet yesterday. Not much to say, here are my times:

60m Hurdles: 9.47 sec: Indoor

(19th of 39)

60m Dash: 7.8 (43rd out of 102... or something like that)

200m: 24.74 (44th out of 103)

Woke at at 5 am. No sleep until after events were done. Taught that body tries to go back into sleep mode and doesn't become fully stimulated, so no sleep for me on the drive to the Utah Olympic Oval.

Food night before: beef and veggie burrito. Quinoa and chicken. 2 bananas. Tortilla. Plenty of water.

Food day of: Bowl of shredded wheat. Banana. Cup of green tea.

Food during meet: Orange. Apple. 1 1/2 pb and honey sandwiches.

Felt MUCH more energized and fired up this time around. Felt wide awake and ready during the hurdles. Even though it's an indoor PR, I think I can be much faster if I have some more time to practice over hurdles. First out of the blocks on my hurdle race. 1st place in my heat. Recording looked like my start was good, but acceleration was poor. Gotta work more on that.

My placing seems mediocre and almost demoralizing to me, but I remind myself that most of the guys there are from 5A schools (I'm in 4A) or track clubs that train year round. In reality I'm only mediocre in the fastest group of high schoolers in the state. Haha

I'll try to make some time to keep journal updated this week. Progress needs logging.

Zetz · « **Reply #282 on:** February 07, 2011, 07:50:57 pm »

Monday 2/7/2011:

-Progressive warmup
-High knee drill. (Knee up, tall body, alternate...)
-Walking high knee: 10m*2
-Walking high knee with 13# medicine ball overhead: 10m*3
-Skipping A's: 10m*2 (focus on hip position, tall straight body)
-Skipping A's+MB Overhead: 10m*2
-Skipping B's: 10m*2
-Skipping B's+MB Overhead: 10m*2
-Bounding: 20m*1

-Squats: 105x6, 145x5, 155x5, 175x5

-Core:
-Hanging leg raises S1: 3x5 (toes to hands)
-Toe touches S1 w/45 lb plate in hands: 3x15 (kinda like a crunch, but legs raised and mostly straight)
-Butt scoots S1: 3x15m (feet of ground, butt not allowed to drag... HARD)

Squats were awesome today. Going deeper than last week but it actually felt easier. Weight's coming back up fairly quick despite the form change. I'm satisfied.

DamienZ · « **Reply #283 on:** February 08, 2011, 04:37:04 am »

Rock that audition!!!

Zetz · « **Reply #284 on:** February 09, 2011, 11:55:56 pm »

Wednesday 2/9/2011:

-Warmup (I thought this was hard... until I got to the circuit)
  -10 laps inside
  -Jog shorter corners
  -Stride straights

-Running Drills (w/ 13lb medicine ball overhead)
-Skipping A's
-Skipping B's
-Running A's
-Running C's
-Alternating right (no MB)
-Alternating left (no MB)
-Alternating left/right (no MB)

-Circuit (PAINFUL. Buy the end my run was a light jog at best)
  -Suicide run: 1 min (run from shoe to shoe to shoe, etc... two shoes about 15m apart)
  -Squat jumps: 1 min
  -Repeat 2x more
  -Rest: light jog to drinking fountain, sip, return for more.
  -Suicide run: 1 min
  -Split jumps: 1 min (jumping alternating lunges basically)
  -Repeat 2x more... no breaks
  -Rest: drink and back is all
  -Suicide run: 1 min
  -Burpees: 1 min
  -Repeat 2x more

-Post circuit/recovery
-Walking toe touches: 10m
-Soldier walk to single leg RDL: 15m
-Quad stretches: dynamic, on ground, rolling back and forth.

-Weights
  -Clean pulls: 105x5, 135x5, 145x5, 155x5

-Core: 3x
  -Partner pushdowns x 25 (partner throws legs to ground... person working stops them before touching ground and brings back up for more)
  -Flutter kicks: 1 min 30 sec
  -Full situps on GHR machine: 10 w/ 25lb. plate on chest

THAT. HURT. SO. MUCH.


EDIT: Added a few things I forgot yesterday.

Adarq.org

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Author Topic: Scrawny to Brawny Journal (Read 273795 times)

adarqui

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Zetz

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Clarence

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adarqui

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Zetz

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adarqui

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