Long & Overdue Track Stars Update
Today’s date is March 12, 2013 I apologize I haven’t been able to keep you up to date with their current progress but here is what you have missed. They have been well on their way to squatting and deadlifting twice their body weight while maintaining their original body weight. I have been sticking with a consistent workout regimen for the past couple of months however their auxiliary’s are constantly changing. Squat, deadlift, and bench have been their main focus while focusing on core and mobility. A couple of these distance boys are hitting 300’s for deadlift while supersetting squat up to their 90%max (vise-versa). I believe that it all comes down to doing different things as well as the little things.
So far we have had 3 meets. This post is primarily refferring to The Edison Relays which was an all boys meet. There was some quality at this meet however the best of the best were not packed into this one meet. Those meets will be later on in the month. Below is a video of some of their performances. As of right now we are undefeated in the 4×800 boys and girls class 3A FHSAA. The state series isn’t until the end of April and believe me there is still plenty of work to be done. Right now our biggest battles are getting everyone healthy; the cold slash flu has been going around. Our latest workouts have been conventional deadlift supersetted with squats. Auxiliary’s consist of side bends, and dumbbell lunges with knee lifts. Second auxiliary’s group is calf raises, hip bridges, and latpull down. Finally we hit core hard with stability balls, plank variations, ground rotational exercises, and a little bit of flexion slash rotational exercises.
Later on in this month we are traveling up to Tallahassie Florida to run against the big boys in the FSU Relays. Then again in April we are traveling again to University of Florida for the Florida Relays.
Open Mile(fast heat, failed to warm up properly, ran the 4x800m already, still managed to run PR)
http://www.distancepreps.com/gprofile.php?do=videos&mgroup_id=31488&video_id=81768
Open 800m Fast heat (this runner ran the 4×800 followed by a 4:25 mile) 1:58:9
http://www.distancepreps.com/gprofile.php?do=videos&mgroup_id=31488&video_id=81899
Below are the results of our 4x800m relay team which was the first event for them. Not everyone is fully recovered from being sick and one of our runners is trying to recover from tweaking his hamstrings.
painfreerunning 