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The Ace Bond Drive to Indianapolis 2012 (Training Journal) http://masterstrack.com/forums/viewtopic.php?f=2&t=1808 |
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Author: | acebond [ Sat Oct 01, 2011 4:03 pm ] |
Post subject: | The Ace Bond Drive to Indianapolis 2012 (Training Journal) |
I have decided to keep an online training journal as motivation to stay on task as I make my way back to respectability. History: At the beginning of 2012 - I made a New Year's resolution to lose a "little bit" of weight as I found myself at 200 lbs after a wonderful Holiday period of good food, good drink, and good company. I began lifting and quickly found myself bored after about 8 weeks of training and just stopped going all together. In an effort to "get in shape" for an upcoming beach trip, I started lifting again in May - this time implementing the principles of the "Fat Burning Furnace" and Hypertrophy-Specific Training (HST) training. This plan reinvigorated my conviction as it allowed me to complete quality workouts in less than 1 hour. When I began this new effort I was at 197 lbs, after 8 weeks on the program I was down to 190 lbs without paying attention to diet and minimal cardio work (2-3 mile run/ 1-2x/wk). After week 10, I was down to 188 lbs and felt pretty strong and satisfied with my progress. I had considered getting involved in Masters Track several times in the past, but just never pulled the trigger. After hanging out on the web and reading some info on the Rocky Mountain Games, I decided what the heck - I will give it a go for real this time. With that in mind, I decided to add a some interval work to my routine (i.e. run hard for 30s, walk 60s, run 45s, walk 90s, etc) and begin to "watch" my diet (LOL). By week 12, I was down to 186 lbs and decided it was time to really pay attention to my diet and make an attempt at some sprint work on the track. Well lo and behold, the first week felt pretty good. In the second week, I was down to 183lbs and thought I was ready to take on the world....but then reality struck - I pulled my hamstring. Well at this point my training came to a halt and my bid to compete at the RMG should have come to a halt as well. But of course I was stubborn and decided I would just go to the meet and "observe". well once I got there, I decided "what the hell" I will give it go. BAD DECISION - I took 3 ineffective jumps in the LJ and followed that up with 2 less than stellar jumps in the TJ. Why only 2 jumps in the TJ? You guessed it....my injured hamstring did not engage in the final phase of my last jump and I strained my calf (2nd degree). The moral of the story is no matter how "in shape" you feel.....PLEASE DO NOT ATTEMPT TO COMPETE IN A MASTERS EVENT W/O PUTTING IN THE PROPER TIME AND IMPLEMENTING THE PROPER TRAINING REGIMEN TO COMPETE. I have been unable to do any sprint or jump work since the RMG. On top of that, I am still in Physical Therapy to help me recover from my injury. I've finally got the all clear to begin light training and this time I plan on doing it the right way. So let's begin my journey. |
Author: | acebond [ Sat Oct 01, 2011 4:51 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Training Journal Day 1: Weight - 178 1bs Static stretching: ALL* - 2 sets @ 30 sec hold Hamstring Calf Achilles Tendon *Note - will repeat at bedtime Weight Training Cycle A: (isolated leg exercises modified due to injury recovery) Upright Seated Leg Press 1x6 @ 320 lbs (L) 1x10 @ 320 lbs (L) 1x10 @ 180 lbs (R) 1x10 @ 270 lbs (R) Stiff-Leg Deadlift 1x10 @ 225 lbs Standing Leg Curl 1x10 @ 60 lbs (L) 1x10 @ 35 lbs(R) Incline Bench 1x10 @ 175 lbs 1x10 @ 155 lbs Row Machine 1x10 @ 190 lbs Straight Arm Pulldown 1x10 @ 75 lbs Barbell Bicep Curl 1x10 @ 75 lbs Calf Raise Skipped Torso Rotation 1x10 @ 150 lbs Accelerated Raised-Heel Squat 2 sets of 10 Core Training: Plank 2 sets @ 30 sec hold Side Plank 2 sets (R) @ 30 sec hold 2 sets (L) @ 30 sec hold Bridge w/stab ball 2 sets @ 30 sec hold Bridge 2 sets @ 30 sec hold Superman 2 sets @ 30 sec hold PT Advised Training: Eccentric Quad w/resistance band 2X10 bi-directional |
Author: | acebond [ Sun Oct 02, 2011 3:15 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Training Journal Day 2: Static stretching: ALL - 2 sets @ 30 sec hold Hamstring Calf Achilles Tendon Quad Active Rest Day: 2.8 mile walk (45 minutes) Feeling pretty good overall. A little soreness in the quadriceps as a result of yesterday's weight training - as expected with the increased intensity post injury. |
Author: | acebond [ Mon Oct 03, 2011 6:50 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Training Journal Day 3: Static stretching: ALL - 2 sets @ 30 sec hold Hamstring Calf Achilles Tendon Quad General Conditioning Circuit (Total Body): All exercises @ 2 sets by 30sec or 10 reps minimum Squat Jumps Burpees Skipping Kettle Bell Squat and Swings Tuck Jumps Squat Thrusts Treadmills High Knees Fast Feet on Box Jumping Jacks Alternating Split Squats Ricochets Core Training: All exercises @ 2 sets by 30sec Side lying hip abduction Oblique crunch Straight leg raise Lying windscreen wipers Proprioception Airplane 2X10 (L) 2x10 (R) |
Author: | acebond [ Tue Oct 04, 2011 8:08 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Training Journal Day 4: Static stretching*: ALL - 2 sets @ 30 sec hold Hamstring Calf Achilles Tendon Quads Weight Training Cycle B: Machine Squat 1x10 @ 450 lbs Leg Extension 1x10 @ 140 lbs Deadlift 1x10 @ 225 lbs Cable x-over 1x10 @ 70 lbs (form was a little unstable - 2nd set completed at lower weight) 1x10 @ 60 lbs Overhand Pullups 2x10 @ Body Weight Overhead Shoulder Press 1x10 @ 110 lbs Dips 2x10 @ Body Weight Calf Press Skipped Leg Raise 2x12 Static Core Training: Plank 2 sets @ 30 sec hold Side Plank 2 sets (R) @ 30 sec hold 2 sets (L) @ 30 sec hold Bridge w/stab ball 2 sets @ 30 sec hold Bridge 2 sets @ 30 sec hold Superman 2 sets @ 30 sec hold PT Advised Training: Eccentric Quad w/resistance band 2X10 bi-directional It was one of those days when I had to force myself to put in the work. Felt sluggish at the beginning of the session, but engaged a little more once I got going. The core work was especially challenging tonight - body felt fatigued. Looking forward to complete rest day tomorrow. |
Author: | JavierS-not [ Wed Oct 05, 2011 7:18 am ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Hi Ace, Your workout looks like it covers the bases pretty well. I'm not familiar with LJ/TJ training per se; I'm focused on HJ. My workout is focused on max. strength gains for the present (Sept.-Oct.) but every day there is core training, 2x stretching sessions, various lunges, jump-rope, etc. Each week I write up a new training plan and run it by my coach who offers suggestions here and there. Mostly, I tweak my plan on a daily basis depending on how the body is responding. The weekly plan is an ideal and I usually come pretty close to meeting it by the end of the week. Then, on the weekends I rest a lot and continue with with 2xday stretching. Smart and plentiful nutrition seems to be crucial for me to recover each day. Rest between sets is also important for me to keep going. After a summer of injuries I've set myself one rule: NO MORE INJURIES! Listen to the body, don't over do it, and play smart. Keep up the good effort; results will come in time. |
Author: | tonyb [ Wed Oct 05, 2011 4:22 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Great job Ace. Keep up the good work and thanks for the posts. I am getting some ideas from you. I do have a few questions. What is the Proprioception Airplane and the ricochets? Tony |
Author: | acebond [ Wed Oct 05, 2011 6:47 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
TonyB, Thanks for checking in. The Proprioception Airplane is a core/hip strengthening exercise that my physical therapist suggested. You execute the movement by balancing on a single leg (i.e. left leg) and reaching forward with the corresponding arm (left arm) and reaching back with the opposite arm (right arm) , allowing your upper body to pivot at the hip, and come back to upright position. Perform 2 sets of 10 and then repeat on the other side. This exercise can be executed with a bent or straight standing leg. Here is link for youtube video that shows the basic movement in the first 20 seconds..... http://www.youtube.com/watch?v=ydKHjBIgxOc It's the closest video I can find - not the best form.....the "Airplane" portion of the my exercise includes the arm movement that I have described above and I do not execute my hip pivot to that full degree. Here is an explanation of the "Ricochet" Stand with your feet together and arms by your sides. Keeping your feet together jump forward (about a foot), jump back to the starting position, then jump to your left, back to the start, then right, back to start, and then behind you. The objective is to repeat the sequence and stay in continuous motion (for specified amount of time i.e. 30 sec) while keeping ground contact time minimal and feet together. Happy Training. |
Author: | acebond [ Thu Oct 06, 2011 9:35 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Training Journal Day 5/6: A blissful day of rest on Day 5. If we could only improve our skill through osmosis...... Back to work on Day 6 Static stretching: ALL - 2 sets @ 30 sec hold General Conditioning Circuit (Total Body): All exercises @ 2 sets by 30sec or 10 reps minimum A very sluggish session today. It will be interesting to actually be "aware" of the changes my muscle structure will undergo - as I work to regain my explosive strength. Right now it feels like I have ZERO fast twitch muscles. The use it or lose it concept is for real. Hopefully I get good news from my physical therapist.....will be glad to start some tempo run work. Happy Training! |
Author: | acebond [ Sat Oct 08, 2011 11:23 am ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
JavierS-not wrote: Hi Ace, Your workout looks like it covers the bases pretty well. I'm not familiar with LJ/TJ training per se; I'm focused on HJ. My workout is focused on max. strength gains for the present (Sept.-Oct.) but every day there is core training, 2x stretching sessions, various lunges, jump-rope, etc. Each week I write up a new training plan and run it by my coach who offers suggestions here and there. Mostly, I tweak my plan on a daily basis depending on how the body is responding. The weekly plan is an ideal and I usually come pretty close to meeting it by the end of the week. Then, on the weekends I rest a lot and continue with with 2xday stretching. Smart and plentiful nutrition seems to be crucial for me to recover each day. Rest between sets is also important for me to keep going. After a summer of injuries I've set myself one rule: NO MORE INJURIES! Listen to the body, don't over do it, and play smart. Keep up the good effort; results will come in time. Thanks JavierS-not, Definitely making sure that I follow your mantra of "listen to your body" and "no injuries". My overall weekly plan is to put in work 5 out 7 days in the week - but never being afraid to adjust as my body demands it. As soon as I get the "all clear" for sprint work, I will begin my acceleration phase work and some introductory plyometrics (probably mid-October). We got our first snowfall of the season today - so I am already dreading the limited track time that will follow. It sounds like you are putting in some really good work - keep it up. Are you planning on competing in Indy? |
Author: | acebond [ Sun Oct 09, 2011 7:13 am ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Training Journal Day 7 (Friday, 10/7) Static stretching: ALL - 2 sets @ 30 sec hold Weight Training Cycle A: (isolated leg exercises modified due to injury recovery) Upright Seated Leg Press 1x10 @ 290 lbs (L) 1x10 @ 270 lbs (R) Stiff-Leg Deadlift 1x10 @ 230 lbs Standing Leg Curl 1x10 @ 65 lbs (L) 1x10 @ 50 lbs(R) Incline Bench 1x10 @ 165 lbs Row Machine 1x10 @ 190 lbs Straight Arm Pulldown 1x10 @ 75 lbs Barbell Bicep Curl 1x10 @ 75 lbs Calf Raise Skipped Torso Rotation 1x10 @ 150 lbs As I mentioned earlier, this is my first week of 5 out of 7 days training and I really felt myself going through the motions in this session. I did not feel especially strong at all. I was surprised that I was generally able to lift my target weights w/o much of a struggle. I just felt like my muscle "explosiveness" was not there like it was when I was in the gym only 2 to 3 days a week. Took another wonderful rest day on Saturday.....will be back at it today with a general conditioning session before heading out to the Broncos v. Chargers game. Happy Training! |
Author: | acebond [ Sun Oct 09, 2011 6:02 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Training Journal Day 8: Static stretching: ALL - 2 sets @ 30 sec hold General Conditioning Circuit (Total Body): All exercises @ 2 sets by 30sec or 10 reps minimum PT Advised Training: Eccentric Quad w/resistance band 2X10 bi-directional Static Core Training (2 sets @ 30 sec hold for each exercise) What difference a day of rest makes. I felt really good throughout the session - strong in the jumping exercises and outstanding control and strength during the core work. If the weather holds out, I will hit the track tomorrow to begin some acceleration phase work. Looking forward to begin the crucial work of getting my speed back. Happy Training! BTW - the Broncos lost but Tebow provided great excitement at the end. It will be interesting to see what he does over the next 11 games. |
Author: | acebond [ Mon Oct 10, 2011 9:25 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Training Journal Day 8: Static stretching (AM/PM): ALL - 2 sets @ 30 sec hold Hamstring Calf Achilles Tendon Quads Dynamic stretching: Easy strides - 2x100m High Skips - 2x50m Side Straddle - 2x50m Butt-kicks - 2x30m Toy Soldier - 2x50m Leg Lifts - 2x10 Acceleration Phase Training: 5x10m (1 minute recovery) 5x20m (1:30 minute recovery) 5x30m (2 minute recovery) Felt great to get on the track today. Very pleased with the progress of my injury recovery. Both my hamstring and calf felt great. I was able to sprint without any issues. It will be interesting to see how I feel in the morning.....a little sore I presume. Happy Training! |
Author: | Runner [ Tue Oct 11, 2011 5:57 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
wow, acebond, your training thread is way more detailed than mine. Great job by the way. |
Author: | acebond [ Tue Oct 11, 2011 8:47 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Runner wrote: wow, acebond, your training thread is way more detailed than mine. Great job by the way. Thanks Runner. I'm hoping that this thread will keep me motivated to stay on task with my training. It's easy to let the training slip once old man winter gets here. Please visit every once awhile to keep me honest. I will check in on your thread as well. Will you be making the trip to Indy? |
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