Realistspy - Faster and Stronger Log

RealistSpy

September - November

General Development of Strength, Mobility, Edurance and Technique

Drills

High Knees
A - Skip
B - Skip
Butt kicks
Straight Legs
Leg turn over
Floor Arm pumps
Fench/Wall High Knees

Sprints
300m Sprints - Endurance
150m Sprints - Endurance

What else am I missing?

RealistSpy

Weights Log

+Bounding

RealistSpy

After couple of weeks reviewing my training for the coming Season I have the first timetable done.

September - November
Mondays
Early - Lower Body Weights
Evening - Acceleration Development
Tuesday
Early - Upper Body Weights
or
Evening - Upper Body Weights
Wednesday
Early - Intensive Tempo
Evening - General Strength Circuit + Core
Thursday
Early - Lower Body Weights
Evening - Acceleration Development/ Speed Work
Saturday
Early - Continuous Tempo

RealistSpy

14-09-08

Acceleration Development

Warm - up
A-Skip
B-Skip
C-Skip
Backwards Run
Straight Leg
Lunges
Fast Leg
Kareoke

Plyometrics
Jump Squat x 5
Double leg Jump x 5
Single Leg Bounding x 5
Jump Lunges x 5

Sprint Session
40m Push Up start + 10kg Weight x 5 @ 90 - 100% Speed
20m Falling Start + 10kg Weight x 5 @ 90 - 100% Speed
40m 3pt Stance x 5 @ 90 - 100% Speed

WeightLifting Updated

RealistSpy

16-09-09

General Strength Circuit + Core & Sprintiing - Intensive Tempo

Warm-Up
A-Skip
B-Skip
Lunges
Fast Leg
Kareoke

Sprints
New 200m x 3 Sets @ 85%+ Speed - 2 min rest after each sets
10min Rest
Fail 200m x 3 Sets @ 85%+ Speed - 2 min rest after each sets
Total :- 600m

NOTE: The sprint was new because I have never done them at that pace before I usual go around 60%.

I was total gone and out after the first 3 sets I was full of lactic acid I couldn't even drink anymore. I think I went too hard but I just couldn't survive another Sprint.

General Strength Circuit + Core

Squat @ BWx25
Wide Push Ups @ BWx25
New Lateral Lunges @ BWx10 each Leg
Squat Jump @ BWx10
Diamond Push Ups @ BWx15
New Burpees @ BWx12
Plank @ BW - 15 Sec
Side Planks @ BW - 15 Sec

At this stage I was gone and started to feel dizzy.

RealistSpy

17-09-09


Acceleration Development/Speed

Form Warm-up

Dynamic Strecting
High Knees - Fast
Butt kick
Kareoke
Straight Leg - Fast
A-Skip
B-Skip
C-Skip
Backwars Run

Plyometrics

Bounding x 5
Skip Jump x 5
Jump Butt-kick x 5

Sprints Session
10m x 2 @95+ Speed - Full Recovery
20m x 2 @95+ Speed - Full Recovery
30m x 2 @95+ Speed - Full Recovery

10 min break

40m x 2 @95+ Speed - Full Recovery
50m x 2 @95+ Speed - Full Recovery
60m x 2 @95+ Speed - Full Recovery

Static Streching

RealistSpy

19/09/09

Continuous Tempo - Endurance

Dynamic Strecting - Warm up

Endurance Session
600m x 4 @60-70% Speed
2 min active strecting recovery after each set

Static Streching - Cool down

RealistSpy

21-09-09

Acceleration Development

Warm - up
A-Skip
B-Skip
C-Skip
Backwards Run
Straight Leg
Lunges
Fast Leg


Plyometrics
Jump Squat x 10
Butt kick Jump x 10
Bounding x 8
Jumping Skips x 10

Sprint Session
30m x 5 Push-Up start 95%+ Speed - Full Recovery

NOTE: I couldn't do anymore because I sprain my ankles while doing plyometrics and I struggled with the 5 sprints

WeightLifting Updated

RealistSpy

I am out from trainning for 1 week twisted/sprain ankle during sprint session. It hurts.......!

RealistSpy

WeightLifting Updated

RealistSpy

Back Trainning on Monday after couple of weeks ankle rehabing!

RealistSpy

13-10-09

Acceleration Development

400m warm up
Dynamic Stretching
High Knees
Karaoke
Straight Leg
A-Skip
B-Skip
Backward Run
Bounding

Sprints Session
50m x 3 @95+ Speed - Full Recovery

10 min break

50m x 3 @95+ Speed - Full Recovery

400m cool down
Static Stretching

RealistSpy

15/10/09

Continuous Tempo - Endurance

Dynamic Strecting - Warm up

Endurance Session
600m x 3 @60-70% Speed
2 min active strecting recovery after each set

Core work and hip flexi
Bird and Dog
Plank
Side plank
lying abductions
crunches

Few more I can't remember the names!

Static Streching - Cool down[/QUOTE]

RealistSpy

16/10/09

Physio

Hip Flexibility and mobility

RealistSpy

19-10-09

Acceleration Development/Speed

400m warm up
Dynamic Stretching
High Knees
Karaoke
Straight Leg
A-Skip
B-Skip
Backward Run

Sprints Session
40m 3pt stance x 2 @95+ Speed - Full Recovery
50m 3pt stance x 2 @95+ Speed - Full Recovery

10 min break

60m x 2 @95+ Speed - Full Recovery

400m cool down
Static Stretching

RealistSpy

I have been very inconsistant with my training work and college on the way. I will be moving to the next phase today anyways I hope to be more consistant.

RealistSpy

November - Late December

Specific development Strength, Technique and Speed

Does anyone have any Idea of what I should be doing at this phase just before the Indoor competions.

Strickly 60m Event

RealistSpy

02-11-09

Acceleration Development/Speed

Warm up Lap
Dynamic Stretches

Drills
A-Skip
B-Skip
High Knees
Backwards Run
Kareoke

Plyometrics
Jump Squat x 10
Bounding
box Jump x 10

Sprint Session
20m Block Start @ 90%+ Speed x 2
30m Block Start @ 90%+ Speed x 2

10 min Break

40m Block Start @ 90%+ Speed x 3
50m Block Start @ 90%+ Speed

Cool down Lap
Static Stretches

WeightLifting Updated

RealistSpy

04-11-09
Weather:Cold with a clear sky
Condition: Still suffering from Hamstring and Glute DOMs from Monday and Now Traps and Upper Chest DOMs.

Intensive Tempo + General Circuit

Warm up Lap
Dynamic Stretches

Drills
A-Skip
B-Skip
High Knees
Backwards Run
Kareoke

Sprint Session
150m Block Start @ 80 - 90% Speed x 3
2min recovery - Active Stretching

General circuit - Glute work, Core work and Hip Flexing

150m Block Start @ 80 - 90% Speed x 1

Cool down Lap
Static Stretches

NOTE: Next week I will divide it up evenly so its 2x150m, general circurt and 2 x 150m

RealistSpy

Note: 04/11/09 was not block start it was a 3pt start

09/11/09
Weather:Cold and heavy Rain
Condition: Fully recovered

Acceleration Development/Speed

Warmup Lap and drills

Plyometrics
Jump Squat x 10
Bounding
box Jump x 10

Sprints
50m 3pt Stance @ 90%+ Speed x 3
10 min active stretch break
50m 3pt Stance @ 90%+ Speed x 3

warm down and static stretch.

RealistSpy

10/11/09

30m Speed test - Laser Gate Timer
Note: Dirt hard track light shoes
1)4.41sec
2)4.34sec - I changed to an open hand sprinting technique from here
3)4.30sec
4)4.28sec
5)4.40sec

Last year same time
Note: Dirt hard track running shoes
1)4.42sec
2)4.44sec
3)4.44sec
4)4.5*sec

Although much better this year, I wasn't happy because I was hopping to get to the 3.** time .

RealistSpy

Weights Updated

RealistSpy

11-11-09
Weather:Cold and wet
Location: Training on a GAA pitch so every wet
Condition: Traps,shoulder and lower back DOMs and I have only eaten breakfast. It has been a busy day so not much much energy.

Intensive Tempo + General Circuit

Warm up Lap
Dynamic Stretches

Drills


Sprint Session
150m Block Start @ 80 - 90% Speed x 2
2min recovery - Active Stretching

10 min break

150m Block Start @ 80 - 90% Speed x 2 Fail it started raining heavily. That and the fact that the lactic acid kicked in very fast.

Cool down Lap
Static Stretches


General circuit -30min Glute work, Core work and Hip Flexing

RealistSpy

13-11-09
Weather:Cold
Location: Dirt track
Condition: I had a break from training 12/11 because I had to work :S. This is ment to be a catch of session Track and Weights room together.

Speed Workout

Warm up Lap
Dynamic Stretches

Drills


Sprint Session
30m 3pt start @90%+ Speed x 5
80m 3pt start @90%+ Speed x 1

2min recovery

Weight Session

Dumbbell Calf Raise
5x6 @31.8kg

Dumbbell Step Ups
1x2 @27kg
2x6 @25kg
1x3 @25kg

Lever Standing Hip Extension
3x6 @100kg

Cool down Lap
Static Stretches

Cool Down Lap
Static Stretch

helpisontheway

Hi RSpy,
May i ask where you got your training program or have you a coach?
You obviously have the drve and willingness to work hard and improve but i just cant see any structure in your training program.Then again not every good training program makes sense to every coach but i can offer some advice if i know a bit more.

RealistSpy

16/11/09
Weather:Cold and Windy
Condition: Fully recovered, but shaking legs since the lower body workout.

Acceleration Developmen

Warmup Lap and drills

Plyometrics
Skip Jump x 2 x 10
Bounding single Leg
Single leg box Jump x 10

Sprints
20m Block Start @ 90%+ Speed x 4
10 min active stretch break
50m Block Start @ 90%+ Speed x 4

warm down and static stretch.

RealistSpy

18/11/09
Weather:Cold and Windy
Condition: Great

???????????
NOTE: I got carried away I was training with the college coach.

Warmup Lap and drills

2k run @ confortable pace
NOTE: My ankle pains started getting on me only happends with long distance road run.

60m standing stance @ 40%, 50% and 70% speed

Cardio and Core Work

warm down and static stretch.

NOTE: I was told by the college coach that if I keep doing lots of short sprints link in my log I would peak too early and at my level I can't peak twice.

I am worried about this but I have been changing my training so much I am getting really confused.

RealistSpy

19/11/09
Weather:Really bad Rain
Condition: Great

Couldn't Train and I had to study for xman test so couldn't use the gym either. So a very relaxing weekend.

RealistSpy

23/11/09

Assesment all week I have to study, College trainni9ng on Wednesday as usual though.

RealistSpy

NOTE: I was ment to take couple of weeks off to study but I was told not too because I won't help my training so I only took 10 days off

I will now merge my weight lifting session with this session


New TimeTable

Monday - Gym - Circuits/Core/Plyometrics
Tuesday - Speed/Acceleration
Wednesday - College Trainning ( usually Speed work )
Thursday - Speed Endurance / Intensive Tempo (weekly switch)
Friday - Gym

Any comments regarding the new timetable feel free to comment

07/12/09
Weather: -
Condition: Fully recovered
Body Weight: 65kg
Note: Experiment

Gym

Warmup Lap
Dynamic Stretchs

Hang Clean
(@60kg x 6) x 1

Power Clean
(@50kg x 6) x 1

Clean and Jerk
(@45kg x 6) x 1

Cool down
Static Stretch

RealistSpy

10/12/09
Weather: Cold
Condition: Fully recovered
Body Weight: 65kg

Speed Endurance

Warmup Lap
Dynamic Stretchs
Drills

Pace: I ran I fast as I could.

(80m,100m,120m) Full Recovery

6min Break

(120m,100m,**) Full Recovery

Total: 520m Aim: 600m

**: I ate 1 hour before training so I started getting sick during trainning, I know its a newbie mistake.

Cool down
Static Stretch

RealistSpy

11/12/09
Condition: Well recovered
Body Weight: 65kg

Gym - Rapid Concentric Movement 40-60% 1rm

Warmup Lap
Dynamic Stretchs

Power Hang Clean (with deep Squat)
(@45kg x 6) x 5

Romanian Deadlifts
(@60kg x 10) x 3

Bulgarian Squat
(@34kg x 10) x 3

Incline Seat-Ups
(@Body Weight+25kg x 10) x 3

Cool down
Static Stretch

RealistSpy

Finally off work so Here goes the update! I have missed a vast about of track session but I am so determined to caught up

RealistSpy

14/12/09
Condition: Well recovered
Body Weight: 65kg

Gym - Rapid Concentric Movement 40-60% 1rm

Warmup Lap
Dynamic Stretchs

Power Hang Clean (with deep Squat)
(@50kg x 10) x 3

Romanian Deadlifts
(@60kg x 10) x 3

Bulgarian Squat
(@34kg x 10) x 3

Incline Seat-Ups
(@Body Weight+25kg x 10) x 3

Cool down
Static Stretch

RealistSpy

14/12/09
Condition: Hamstring DOMS
Body Weight: 66kg

Gym - Core

Warmup Lap
Dynamic Stretchs

Lying Hip Extension
(15) x 2

Plank
(30 Sec) x 2

Side Plank
(30 Sec) x 2

Bird Dog
(15) x 2

Sprinters Crunch
(20) x 2

Chin Ups
(15) x 2

Swiss Ball Abdominal Crunches
(10) x 2

Cool down
Static Stretch

RealistSpy

18/12/09
Condition: Well recovered
Body Weight: 66kg

Gym

Warmup Lap
Dynamic Stretchs

Power Hang Clean (with deep Squat)
(@50kg x 10) x 2

Power Hang Clean
(@70kg x 3) x 1

Romanian Deadlifts
(@60kg x 10) x 3

Bench Press
(@80kg x 6) x 3

Incline Seat-Ups
(@Body Weight+25kg x 10) x 3

Cool down
Static Stretch

RealistSpy

20/12/09
Condition: Well recovered
Body Weight: 66kg

Gym

Warmup Lap
Dynamic Stretchs

Power Hang Clean (with deep Squat)
(@50kg x 10) x 1

Power Hang Clean
(@70kg x 3) x 1

Clean & Jerk
(@65kg x 3) x 1

Romanian Deadlifts
(@60kg x 10) x 3

Bench Press
(@60kg x 10) x 1
(@70kg x 8) x 1
(@80kg x 6) x 1

Lying Hip Extension
(10) x 2


Swiss Ball Abdominal Crunches
(15) x 3

Cool down
Static Stretch

RealistSpy

28/12/09
Condition: Well recovered
Body Weight: 66kg

Gym

Warmup Lap
Dynamic Stretchs

Clean & Jerk
(@65kg x 3) x 1

Plank
(30 Sec) x 1

Side Plank with Twist
(30 Sec) x 1

Power Hang Clean
(@50kg x 10) x 2

Sprinters Crunch
(20) x 2

Swiss Ball Abdominal Crunches
(15) x 3

Romanian Deadlifts
(@60kg x 10) x 3

Lying Hip Extension
(10) x 2

Cool down
Static Stretch

RealistSpy

03/01/10
Condition: Hip Stiffness and Traps DOMS
Body Weight: 66kg

Gym

Warmup Lap
Dynamic Stretchs

Bulgarian Squat
(@36kg x 10) x 3

Calf Raise
(@30kg x 10) x 2

Plank
(30 Sec) x 2

Side Plank with Twist
(30 Sec) x 2

Power Hang Clean with Deep Front Squat
(@50kg x 10) x 1

Power Hang Clean
(@70kg x 3) x 1

Clean & Jerk
(@65kg x 3) x 1

Swiss Ball Abdominal Crunches
(15) x 3

Lying Hip Extension
(10) x 2

Cool down
Static Stretch

RealistSpy

YouTube Channel Subscribe!

I will be putting some videos up just to review my techniques once in a while!

RealistSpy

05/01/10
Weather: Very Cold & Track is Very Icy
Condition: Groin, Hip Sorness/Stiffness and Trap DOMS
Body Weight: 66kg

Speed Work

Warmup Lap
Dynamic Stretchs
Drills

Pace: I ran I fast as I could.

(40m) x 5 - 60 sec Recovery

6min Break

(40m) x 5 - 60 sec Recovery

Total: 400m Aim: 400m

Everything was great but it was like running on ICE. I kept slipping with my first push. I couldn't use blocks because the track was frozen :S. Overall it felt good especially with a 2-3 weeks track break! The only thing was I didn't feel as sharp!

Cool down
Static Stretch

RealistSpy

06/01/10
Weather: Very Cold & Track is Very Icy
Condition: Groin, Hip Sorness/Stiffness and Trap DOMS
Body Weight: 66kg

Intensive Tempo

Track in a bad shape so training off!

RealistSpy

10/01/10
Condition: Well recovered
Body Weight: 66kg

Gym

Warmup Lap
Dynamic Stretchs

Bulgarian Squat
(@36kg x 10) x 3

Power Hang Clean (with deep Squat)
(@50kg x 6) x 5

Romanian Deadlifts
(@60kg x 10) x 3

Sprinters Crunches
(30) x 2


Swiss Ball Abdominal Crunches
(15) x 3

Cool down
Static Stretch

RealistSpy

11/01/10
Condition: Hamstring & Shoulders DOMS
Body Weight: 66kg

Gym - Core

Warmup Lap
Dynamic Stretchs

Lying Hip Extension
(15) x 2

Plank
(40 Sec) x 2

Side Plank (with twist)
(10 twists) x 2

Bird Dog
(30) x 2

Sprinters Crunch
(30) x 2

Pull Ups
(15) x 1
Chin Ups
(6) x 1

Swiss Ball Abdominal Crunches
(15) x 2

Cool down
Static Stretch

RealistSpy

Next Competition
Leinster Seniors - Indoor 31/01/10
Events
Long Jump - fun
Triple Jump - fun
60m - main

I don't have the energy type for the 200m :S I am always working so limited time. :P (Blame work and College!) I do the sport for fun hehehehehe!

RealistSpy

Goals

Using my best 30m acceleration time of 4.28sec

60m Pridictions -7.4 - 7.59pb
100m Pridictions -11.5 - 11.5pb

I hope to run way faster than this time this year

RealistSpy

13/01/10
Weather: Cold ( Track was unusable grrrr)
Condition: Left upper arm lateral DOMS
Body Weight: 66kg

Speed Work - 50% reduction

Warmup Lap
Dynamic Stretchs
Drills - lots of ladder and hurdle drills
Ploymetrics - Plenty of bounding, single leg hops and box jumps.

(40m) x 5 - 60 sec Recovery

Total: 200m Aim: 200m

I just found out about the AAI Indoors on Sunday 17th what?

Cool down
Static Stretch

RealistSpy

14/01/10

REST - High Carb Diet


NOTE: I think I will be dropping the 200m sprint because to be honest I really don't enjoy it. That and the fact that I am very weak at it. No point of doing somthing you don't like because you will end up hating the sport :P.

RealistSpy

16/01/10

REST - High Carb Diet and Plenty of water to hydrate myself

RealistSpy

17/01/10

Competition Day

Morning
Whey Protein Casein + Multi Vitamins
1 hour rest

3 hours before competition
Pasta + Lots of water

30min before competition
Warm Up + dynamic Stretches and water for hydration
60m 7.47PB very happy with it (Race-1)

I also did the Long & Triple Jump but my ankle injury kicked in so fast I had to stop

I did well in the 60m Race 2 - B Finals but I await my result because I had to rush back home.

DJS

Good stuff.. Kepp up the good work man:D