Monday: 5/13/13, Power Endurance, Intervals

1.) AM Health/Disciplines:
- 5:00am (6 hours)
- brush/floss teeth
- devotion
- hot shower

2.) Work:
- Hours: 6:30- 4:00pm (9.5 hours)

3.) Nutrition:
- got into a bag of Doritos at lunch. Did not feel good after. Not doing that again as I felt like shit for hours after.

4.) Fitness:
4 min run to warm up
10 x hill sprints (15 on/60 off)
4 min run to cool down
Then:
3 x 5 1 arm press @ 45#
Then:
50 x 1 arm alt swing @ 45#
Then:
25 x goblet squats @ 45#
Then:
Joint mobility

5.) PM Health/Disciplines:
- protein, fiber, fish oil, cmz
- joint mobility
- bed at 11pm

Notes:
High stress levels again. Taught BSF for 2 hours tonight so snuck the workout in before. Start a bodybuilding type program tomorrow with a buddy who is very knowledgable and strong. This should help to ease the mind a bit.

Sunday: 5/12/13

1.) AM Health/Disciplines:
- 8:00am (11 hours + 2 hour nap)
- brush/floss teeth
- journal, prayer, devotion
- hot shower
- douse x 2

2.) Work:
- Hours: off

3.) Nutrition:
- higher carb day.

4.) Fitness:
Joint mobility
Then:
3 rounds:
20 x swings @ 20kg
200 m run
Then:
3 rounds:
10 x snatch (each) @ 20kg
200 m run
Then:
5 rounds:
5 x clean and press @ 2 x 20kg
200 m run
Then:
3 rounds:
5 x front squat @ 2 x 20kg
200 m run
Then:
3 x (1-6) pull-up ladder (deadhang)

5.) PM Health/Disciplines:
- protein, fiber, fish oil, cmz
- brush/floss teeth
- joint mobility
- bed at 11pm

Notes:
Spent weekend up north doing maintenance work/manual labor. Ate well and caught up on sleep. Had to get out of cities.

Saturday: 5/11/13

1.) AM Health/Disciplines:
- 3:30am wake up (6.5 hours)
- BSF, devotion, bible reading, journal
- hot shower
- douse x 1

2.) Work:
- Hours: off

3.) Nutrition:
- cheat day

4.) Fitness:
- off

5.) PM Health/Disciplines:
- journal, prayer, bible reading
- protein, fiber, fish oil, cmz
- brush/floss teeth
- bed at 9pm

Notes:
Rest day. Travel.

Friday: 5/10/13

1.) AM Health/Disciplines:
- 4:30am wake up (3.5 hours)
- Prayer w/ my wife
- devotion

2.) Work:
- Hours: 7:00am - 3:30pm (8.5 hours)

3.) Nutrition:
- good.

4.) Fitness:
- short walk

5.) PM Health/Disciplines:
- journal, prayer, bible reading
- protein, fiber, fish oil, cmz
- brush/floss teeth
- bed at 9pm

Notes:
Less stress today.

Barry Ross - Strength Training for Sprinters

This is a post from Dan John's forum on Barry Ross' stength training for sprinters and his training protocol for Allyson Felix in 2003. This would ideally be done three times per week:

1. Dynamic stretching before each session (“over-unders,” detailed later).

2. One of the following, five minutes rest between sets:

a. Bench press:1 2–3 sets of 2–3 reps or
b. Push-ups: 10–12 reps2

3. Conventional deadlift to knees, 2–3 sets of 2–3 reps at 85–95% of 1-repetition max (1RM).
Bar does NOT go higher than the knee and is dropped from that height rather than
returned to the ground by the athlete. Dropping, and therefore avoiding the eccentric
lowering portion, is critical for reducing hamstring injuries when also doing sprint
training. Time under tension should be less than 10 seconds per set. For deadlift sets:
• Plyometrics are performed immediately after the end of each set (box jumps3 of
various heights × 4–6 reps)
• Take five minutes rest in between sets, with the five-minute countdown starting after
plyometrics

4. Core exercise, 3–5 sets of 3–5 reps (isometric holds)

5. Static stretching

This gives the athlete plenty of time to focus on their speed and sprinting. The discussion concluded that this would also be a perfect template for an elite pole vaulter.

Thursday: 5/9/13

1.) AM Health/Disciplines:
- 4:30am wake up
- Prayer w/ my wife
- devotion, journal, bible reading

2.) Work:
- Hours: 6:20am - 5:20pm (11 hours)

3.) Nutrition:
- Good. Carbs consumed at lunch, not in the morning or evening.

4.) Training:
- C&P: 5 x 5 @ 2 x 20kg kb
- Chin-up: 7 x 5 (dh)
- FS: 2 x 5 @ 2 x 20kg kb (pause)

5.) PM Health/Disciplines:
- journal, prayer, bible reading
- protein, fiber, fish oil, cmz
- bed at 1am

Notes:
High stress.

Wednesday, 5/8/13

1.) AM Health/Disciplines:
- Wake Up: 5:30am
- Quiet time: Journal, devotions, daily reading.

2.) Work:
- Hours: 6 hours (took a half day due to family emergency)

3.) Nutrition:
- Meal 1 (Morning): 3 x large coffee, 1 x protein shake
- Meal 2 (Afternoon): Large steak sandwich w/ some strawberries, 1 x small coke
- Meal 3 (Evening): Large steak sandwich w/ avocado and tomato.

4.) Training:
- 45 min walk

3.) PM Health/Disciplines:
- Supplements: Fiber, Fish oil
- Hygiene: brush, floss teeth, hot shower, douse x 1

Notes:
Had a family emergency so I had to cancel my upcoming 50k. Training focus now will switch to general health until things settle down.

Tuesday: rest

Rest

Monday: Str, end <60

Day 22

4.2 mile run @ easy pace

Rest 3 hours

Bench press: 3 x 5 x 155 (pause)
Back squat: 3 x 5 x 185
Deadlift: 1 x 15 x 225 (pause and go)
5 x Chin-ups in between all sets
Kb drills x 10 min

Notes:
Good day. Deadlifts were easy and quick.

Sunday: Str, p/e

Day 21:

Back squat:
3 x 5 x 185, then hit some fast easy singles at 225 and 265.

Bench press:
3 x 5 x 155 (pause) then hit fast easy singles at 225.

Deadlift:
3 x 5 x 225

Random kb work with 53# and 80#. I was surprised how easily I clean and jerked the 80# kb.

Sprint:
6 x 30/30 @ threshold pace

Notes:
Solid day. Squats and bench press were very easy today.

Saturday: rest

Day 20

Rest

Friday: Str

Day 19

Back squat: 3 x 5 x 185
Bench press: 3 x 5 x 155 (pause)
Deadlift: 3 x 5 x 225
Chin-ups: a bunch in sets of 5
Swings: 6 x 30/30 @ 80#

Thursday: Str, p/e

Day 18

60 min basketball skill work

60 min rest

Bench press: 3 x 5 x 155 (pause)
Back squat: 3 x 5 x 185
Deadlift: 3 x 5 x 225
Chin-up: 10-8-6-4-2

10 x 150 yard sprints (15 sec rest)

Sleep: 7 hours
Body: good
Nutrition: decent, higher carb.
Notes: needed a break from running so I put myself through an hour long shooting and skill workout similar to what we used to do in college. Felt really good to get in a gym all by self again.

Wednesday: Str

Day 17

OALCCJ: 10 min @ 20kg (10 rpm, 100 total)
Dbl kb fs: 5 x 5 @ 2 x 20 kg
Chin-up: 5 x 5 deadhang w/ pause
Swing: 1 x 50 @ 20kg

Sleep: 7 hours
Body: good
Nutrition: solid. Some carbs, lots of protein.
Notes: short on time. Snuck the kb work in before a banquet I attended.