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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 [ Mon Nov 28, 2011 10:05 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Training Day 47 - Speed Day Warm-Up - same as Tempo with the following adds: Carioca x30m (each direction) Loose Skip x 30m - leg shakeout A-skip for speed Alternate Fast leg - 2 x 30m 3 additional warmup accelerations Jog - 30m Acceleration Phase Work: 5 x 10m (1 min recovery) 5 x 20m (1:30 min recovery) 5 x 30m (2 min recovery) Weightlifting (Power B) High Pulls (Snatch setup) 4x5 @ 80lbs Snatch Squat 2x5 @ 80lbs 2x5 @ 70lbs Straight Leg Deadlift 4x5 @ 155lbs Training 48 - Tempo Day Warmup Total Body General Conditioning Circuit (2x12 exercises @ 30 sec) Definitely not the best 2 days from a workout perspective.....really struggled to fight thru today's workout. |
Author: | acebond [ Fri Dec 02, 2011 9:38 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Training Day 50 - Foam roller warmup Strength Workout (A) Leg Curls 2x10 @ 45lbs Twist Lunge 3x5 @ 10lbs Hyper-ups 2x10 @ 10lbs Upright Row 2x10 @ 40lbs Single Arm Pulldowns 2x10 @ 80lbs Dips 2x10 Stdg Shoulder Press 2x10 @ 65lbs Leg Extensions 2x10 @ 85lbs Weighted Twisted Sit-ups 2x10 @ 10lbs Hanging Leg Lifts 2x8 Windmills 1x10 @ 5lbs Static Core exercises Plank, Side Plank, Bridge, Superman 2x30 sec each Training Day 52 - Speed Day Warmup Acceleration Phase Work 10x30m (2 minute recovery) Plyos - 2x12 or 30sec Line Hops Buttkick Jumps 180s Rocket Jumps Speed Skaters Wideouts Squat Freeze Jumps (skipped) Happy Training! Plyos post sprint workout really challenged me today. Skipped the Squat Freeze Jumps as my body felt like it was definitely done for today. Sticking with that mantra "Stay Healthy". Fight another day. |
Author: | acebond [ Sun Dec 04, 2011 8:32 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Day 54 Tempo Day Warmup 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 (skipped) Jumping Jacks Alternating Split Squats Ricochets (skipped) Feeling stronger in the jumping exercises - which is a very positive sign. Ended up with a slight tweak in my right quad/groin area from the previous workout. Trying to sprint in crowded indoor turf field has its hazards - believe the strain is a result of trying to decelerate to quickly. I need my own private indoor track (LOL!). Have decided to compete in the LJ and 60m only during this upcoming meet - Dec 9 @ Air Force Academy. The quad strain made this a very easy decision. Excited to participate in my first indoor meet 20 years. Happy Training! |
Author: | acebond [ Sun Dec 11, 2011 6:57 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
My first indoor meet in 20+ years was a blast. Although my performances did not go exactly as I had hoped, it was great to be immersed in competition with outstanding young athletes. My results were as follows: 5.36m (17ft 7in) - my meet goal was 18ft 8.11s - my meet goal was under 8s Now to continue with training for my next meet (All Comers in Boulder, CO on 1/7/12) It's great to now have a baseline from which I can measure my progress going forward. I will keep the same goals for the next meet, only this time I plan on meeting both of them. And BTW, starting block training is a must for any Masters sprinter that desires to run good times. I got a rude awakening to this reality as I was totally left behind when the gun sounded - and as all sprinters know.....there is no recovery from a bad start. Hey at least I get to update my signature with new Masters personal best in LJ and 60m....LOL! |
Author: | acebond [ Tue Dec 13, 2011 2:36 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Yesterday's workout.... Tempo Day Warmup Acceleration phase work 6x10m (30 second rest) 4x20m (45 sec rest) Weightlifting Session (Bearpowered): Over and Unders 1 set of 4 Elevated Pushups 3x10 (1 minute rest) Deadlift/Plyo 36" box combo set 4x3 @ 275lbs 4x6 box jumps (5 minute rest b/t sets) Ab 45s 5x5 @ 5sec Oblique 45s 5x5 @5sec Felt really slow during the acceleration phase work. Heavy legs post competition I guess. I will be switching to early A.M. workouts a couple of days out of the week - to ensure that I get quality work in on the field turf at my gym. It's way too crowded in the afternoons to work freely. I hate A.M. workouts-but got to get it done. Happy Training! |
Author: | acebond [ Wed Dec 14, 2011 11:46 am ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Second A.M. workout......and I still hate it. Tempo Day Warmup Acceleration Phase Work 10x20m (45 sec rest) Weightlifting (Bearpowered) Deadlift/Plyo combo 1x3 @ 275lbs 1x6 @ 36" box jumps Did not complete remainder of the weightlifting work as my I could not move the bar on my attempt at a second set of DL/Plyo combo.......figured it was not worth straining and getting hurt. Will tackle it again in the tomorrow A.M. Trying to stay true to that goal of getting to the starting line healthy - and besides this is just a hobby, right? Happy Training! |
Author: | acebond [ Thu Dec 15, 2011 9:25 am ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Foam roller warm-up Weightlifting Session (Bearpowered): Over and Unders 1 set of 4 Elevated Pushups 3x10 (1 minute rest) Deadlift/Plyo 36" box combo set 1x3 @ 275lbs 3x3 @ 245lbs 4x6 box jumps (5 minute rest b/t sets) Ab 45s 5x5 @ 5sec Oblique 45s 5x5 @5sec I felt pretty decent during this morning's workout....will probably adopt the strategy of 1 speed work day, 1 weightlifting day, 1 rest or tempo day, and repeat as a go forward strategy - realize that at this age lifting on same day as speed work is a non-starter. Rest will be my friend. Struggled with keeping good form in Deadlift at 275lbs, so I lowered the weight to ensure proper form and avoid needless injury. I will work on discovering my true 1 rep max sometime this weekend. Can't wait for this all to feel right again. Happy Training! |
Author: | bowleggedlouie [ Thu Dec 15, 2011 6:19 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Ace - keep on keepin on. This week I have finally made some strides as I can now run with my 2nd best high school boy during our indoor track practices. Two weeks ago that kids was housing me. Feel the need for speed |
Author: | acebond [ Fri Dec 16, 2011 1:43 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
That's great to hear BLL! Keep up the good work. Not sure I will ever be able to beat high school track kids again - but it will be fun trying. Recovery day - foam roller on the tired legs, whirlpool, and a little steam room. Can we get faster with only recovery days? I would excel in that type of program. LOL! Anyway a quick weight check-in - currently at 177 (Indoor Champ Goal - 172, Outdoor - 168) Happy Training! |
Author: | acebond [ Sat Dec 17, 2011 1:15 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Foam roller warm-up Tempo Day warm-up Acceleration phase work 5x20m (45 sec rest) 5x30m (1 min rest) Felt pretty good today, but can't wait for warmer weather - so I can hit the track and get some longer sprint work in. I also desperately need to put in some technical work on my jumps, sigh. I guess the bottom line is to make the most of what you got. May hit 53 tomorrow in CO - if it does - I'm gonna find my favorite hill and put in some work. Is it Spring yet? Happy Training! |
Author: | acebond [ Tue Dec 20, 2011 10:54 am ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Foam roller warm-up Weightlifting Session (Bearpowered): Over and Unders 1 set of 4 Elevated Pushups 3x10 (1 minute rest) Deadlift/Plyo 30" box combo set 4x3 @ 2555lbs 4x6 box jumps (5 minute rest b/t sets) Ab 45s 5x5 @ 7sec Oblique 45s 5x5 @ 7sec Did not get a chance to attack that hill this weekend. The demand for Christmas lights preempted my plans, LOL! At any rate, felt strong during today's workout - amazing what an unplanned rest day can do for the body - makes you wonder how much work we actually need and should be putting in. We are about to enter the season of the "unexpected weight gain" due to the food temptations of the season - just a reminder to everyone to stay disciplined (actually this is more for me). I definitely want avoid my normal 5-10lb weight gain. Still at 177lbs right now, I will report out any damage on Jan 2nd. Happy Holidays and Happy Training! |
Author: | acebond [ Wed Dec 21, 2011 5:30 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Foam roller warm-up Speed Day warm-up Acceleration phase work 8x30m (2 min rest) Had fun today......did a little work coming out of the blocks. Promised myself I will not get left in the blocks at the next race. We are expecting 10 inches of snow tonight - so I guess that hampers any thought of training outside, LOL! Purchased my airline ticket for Indy, now it's mission Stay Healthy! Happy Training! |
Author: | acebond [ Sat Dec 24, 2011 8:51 am ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Foam roller warm-up Weightlifting Session (Bearpowered): Over and Unders 1 set of 4 Elevated Pushups 3x10 (1 minute rest) Deadlift/Plyo 30" box combo set 4x3 @ 275lbs 4x6 box jumps (5 minute rest b/t sets) Ab 45s 5x5 @ 7sec Oblique 45s 5x5 @ 7sec Really struggling with grip strength once I get to 275lbs in the DL. Looks like I will need to break out the hand-grippers and do some dumbell farmer's walks to get that grip strength back up. In the meantime, I will continue to work the DL at 255-270. Still amazed at the body's "use it or lose it" efficiency. Reality of the aging body is brutal. I will get that grip strength back come hell or high water! Merry Christmas! Happy Holidays! Happy Training! |
Author: | acebond [ Sat Dec 24, 2011 2:18 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Tempo Day Warmup Acceleration phase work 8 x10m - out of blocks (30 second rest) 8 x20m - standing start (1 min rest) A little sluggish today after yesterday's strength session. Felt good to power thru it though. Looking forward to rest day tomorrow. Please tell me that putting in all this work will indeed payoff..... Merry Christmas! Happy Holidays! Happy Training! |
Author: | acebond [ Mon Dec 26, 2011 4:37 pm ] |
Post subject: | Re: The Ace Bond Drive to Indianapolis 2012 (Training Journa |
Weightlifting Session: Elevated Pushups 3x10 (1 minute rest) Deadlift/Plyo 33" box combo set 2x3 @ 255lbs 2z3 @ 265lbs 4x6 box jumps (5 minute rest b/t sets) Farmer's walk 3x20 ft w/ 75lb dumbells Ab 45s 5x5 @ 7sec Oblique 45s 5x5 @ 7sec |
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