Track Stars Update!!!!

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.

Track Stars “Deload Week”

Monday February 4^th Track Stars Get their first Deload week!

Today I wanted to make sure they get the work in but didn’t put excessive strain on their CNS. The Central Nervous System is an amazing network of neurons and cells that drive and function in unison with the entire body. When we as humans demand intense efforts from our body we tend to drain it so to speak. The CNS is in charge of summation among other things and what this means is that when we contract our muscles we do so through different types of summation which create the all or nothing principle that allows us to contract our muscles. The all or nothing principle in a nutshell is any stimulus above the positive negative threshold within our muscles creates a contraction, now onto the workout.

Main lifts consisted of supersetting deadlifts, squats and calf raises. I know that this looks similar to workouts we have done but the difference with today’s workout and the others is this is not a maximum stress workout day. Taking the above into account I limited them to 78-83% of their 3RM’s. Their 3rms are technically 93% effort required from the CNS. Like the other workouts I kept the reps low but increased the sets however it normally takes them 3-4 sets to truly max out after their warm up sets. The rep schemes were 6×5 work sets on both main lifts with a 1×6 drop set at 55% of their max.  After monitoring their first work sets I lowered some of their initial weight ranges. The rest of the workout is posted below. I hope you enjoyed the workout. Thanks for following and I hope you continue to follow us on our road to States.

 

Track Stars February 1st “Getting After It.”

Track Stars February 1^st  “Getting After It.”

Today I had squat and bench for them. I am really pleased with their adaptations. It has been a little over a month now since we have started and their form and strength get better with each workout. I gradually progressed them up today but I noticed they seemed a little sluggish from the week. Which is understandable, Monday was a challenging speed and hill workout in the morning with weights after school. Monday is when they set some serious PR’s in the DL followed by a distance day Tuesday. Wednesday we had a track day 8x300m and 10x200m, which is about 5k of work intervals. That means if you total up the distance of just the hard intervals they totaled about 3 miles of hard effort at around 3:40mi pace to 4:20min mile pace. At this point I didn’t want to over do it. After the 5th work set I called it quits. They had already PR’d by 30lbs for 3RM. I could of squeezed another set out but there was no reason to risk injury. Along with squat they had 4×8 barbell and dumbbell standing rows supersetted with 5×5 DB bench. Core we did some plank variations and some flexion rotation stuff. I try to stay away from flexion as much as possible, but sometimes I think you should still touch on it al little. I know Stew McGill or Coach Boyle would most likely disagree but we all have our opinions don’t we. The workout is posted below. I want to thank you for reading and I hope you continue to follow us as we progress down this arduous journey to States May 3rd.

Track Stars “Making Huge Strides”

Monday January 28th  “Making Huge Strides”

Today, the main focus was on dead lifting. We started with a dynamic warm up along with a dot drill, I had them work up on back squat until they reached their 80-85% ranges and carry out a 4×5 rep scheme.That was coupled with standing dumbbell calf raises 4×15. I want them to get out as much possible from each and every workout without over doing it. Today we continued working in the three rep range. I really saw some huge advancements in strength today as I watched everyone out do their previous bests by 30-45 pounds. For example, and this is just ones who pr’d by the biggest amount. Previously he lifted 225×3 and today his work sets are as follows, 205, 225, 245, 260,270; all for 3 reps. His form was textbook, butt and hips were back, standing tall and with his weight back on his heels. He is not only the strongest out of the 4 guys but he is the fastest guy who can average sub 58sec a 400m for a 4x400m workout, his power to weight ratio is phenomenal.

Accessories. I try to change the accessory lifts. Main reason is for perturbation, I don’t like allowing the body to adapt and get into a groove, you have to constantly switch things up or your will not see the gains your looking for. As for now that concludes this workout. Thanks for reading and I hope you continue to follow us on our road to the State Championship.

Track Stars January Monday 14th 2012

Heavy Lower body

Dynamic Warm up- Light plyo- forward, backward, left and right double hops.

Then forward, backward, left and right single leg hops.

-Lunges

-Push ups

Welcome back and thanks for reading. The focus was to create power and strength. I feel that the 4 rep range is a perfect way to promote those effects. I wanted them to be as close to 90% as they could be that way I know they would be able to supercompensate and at the same time be less likely to get injured. Here is a short video that talks about training at 90% http://www.youtube.com/watch?v=Ix10WjQ9ycc If your going to be able to compete your going to have to work a lot in these percentages 88-97. I do recommend proper progressions until you have a solid foundation. I am constantly yelling out technique ques and coaching up form. Today we had a few guys get 20 pound pr’s  and this is in the four rep range I might add. Afterwards we worked on core stabilization with various physio ball exercises in which noticeable core weaknesses as well as imbalances are evident and will need to be addressed.

Future Dates

This Friday would have been their next lift but since we are running a half marathon on Sunday we wont be lifting. Tuesday is a distance run of around an hour, Wednesday is a speed workout, Thursday is boot camp with plyo’s and sprints, Friday is an easy distance, and Saturday is off. Hope you enjoy this post and there will be more to follow. Next post should be Tuesday because Monday is Martin Luther King Day.

If you have any comments or questions feel free to email me or comment!

Hope you enjoyed reading!