One more month down, and I think that it was a successful one. It's really hard to predict the future but I think I'm moving in the right direction. I'm not as fast as I would like but I'm getting better, I got my 30m down to 4.27s today and I think if I can get it under 4.20s that would be huge for me--that's still not exactly "ripping up the track" but I don't have to be a 6.60s 60m runner I just need to keep beating myself. I also pb'd in my vertical jump so all in all not a bad day.

TODAY'S WORKOUT
600m jog
5 minute bike ride
Warm-up
Dynamic mobility
Accelerations 6x30m (Best 4.27s, mean 4.323s)
Hang snatch 5x3@125lb's FAST
Vertical jump x5 (34.2 inches)
Depth jumps 3x10 (24 inch box, 30 inch hurdle) (Average: 0.180s)
Light stretching

Today was a really easy day, I rode on the stationary for 20 minutes with hardly any resistance then stretched and did some very light mobility. Felt a little flat all day but hoping that tomorrow I feel ready to go.

TODAY'S WORKOUT
20 minute bike ride (Light)
Static stretching
Myofascial

So I felt a lot better today than I was expecting, my ground contact times were way down (as in better) I will probably move up to a 24 inch box next time (I was at around 21 inches right now). I felt a little flat throughout the day from yesterday's speed but after taking a nap in the afternoon I felt a lot better. After taking tomorrow to rest up I'm expecting some fast times (relative to my usual) on Sunday.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Depth jumps 3x10 (18 inch box+35lb rubber plate, 30 inch hurdle) (0.176s average ground contact)
Step-ups 3x8@125lb's
Hip thrusts 3x8@245lb's
Glute-ham raises (Slow) 3x8
Reverse hypers 3x12
Decline leg raises 3x10
Oblique crunches 3x10@65lb's
Physio exercises
Light stretching

I felt better today than I had for the last few sessions, I felt a little more springy while running and set a new 30m pb but to be honest I still wasn't feeling as good as I have in the past. If I can feel like I did last Sunday again this Sunday then I thing I'll see some big improvements.
   Depth jump contact time got better compared to last time and hang-snatches felt good so I can't complain I suppose.

TODAY'S WORKOUT
10 minute bike ride
Dynamic mobility
Warm-up
Accelerations 6x30m (-,4.33s, 4.34s, 4.32s, 4.28s (pb), 4.31s)
Hang snatch 5x3@125lb's FAST
Depth jump (18 inch box+35lb rubber plate, 30 inch hurdle) (Average contact time: 0.181s)
Light stretching

Today was an easy day, felt kind of tired and rundown so trying to regain top form for tomorrow. I got about 9 hours sleep last night but still feel tired, hopefully another 9 or so tonight will do me a world of good.

TODAY'S WORKOUT
15 minute bike ride
Abductor general strength
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's
Static stretching
Myofascial

I definitely didn't feel as good today as I did on Sunday. I felt really flat and run down for some reason--I'm not really sure why considering I slept well last night but at least tomorrow is a recovery day. My 30m time is still done from what it was but hopefully I will show signs of adaption soon and start to drop down. Depth jump contact times were also up a bit but I raised the height of the hurdle and the height of the box so it makes since.
   Snatch was agonizing, I pulled a small little muscle in my shoulder yesterday and it killed to lift my arm above my head. I got through it and the bar speed was decent but I nearly screamed more than once.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
Light strides
Accelerations 6x30m (4.45s, 4.43s, 4.37s, 4.44s, 4.44s, 4.43s) (Mean: 4.43s)
Hang snatch 5x3@125lb's
Depth jumps 3x10 (18 inch box+35lb rubber plate, 30 inch hurdle) (Mean ground contact: 0.186s)
Static stretching

Today felt pretty good, nothing too strenuous and just some general strength. There were moments today though that I caught myself thinking "Wow, I feel really good today--refreshed" so I hope the feeling lasts tomorrow as well!

TODAY'S WORKOUT
10 minute bike ride
Light stretching

Today might have been the first time in my career that I felt like I was pushing the ground away when I was running instead of pulling it towards me. I did six thirties, the first three felt especially good and even though I was a little tired for the next set they were still decent. Unfortunately I didn't have access to the timing gates tonight so I don't know how fast they were but they felt like they were definitely faster than last weeks. I raised the height of the box during the depth jumps too and still had a significant improvement in ground contact time so I'll probably raise it again next time.

TODAY'S WORKOUT
800m jog
Dynamic mobility
Warm-up
6x30m acelerations
Hang snatch 5x3@115lb's FAST
Depth jumps 3x10 (18 inch box, 27 inch hurdle) (mean ground contact: 0.175s)
5 minute bike ride
Static stretching

Took today as a rest day, all I did was go on the back for 15 minutes then stretch. I feel kind of tired still, didn't get to bed as early as I would have liked last night but not feeling too bad overall

TODAY'S WORKOUT
15 minute bike ride
Static stretching

Felt pretty good, ground contacts averaged out to be the quickest yet and I increased the height of the box. I feel like it's been a long week and I really could use some sleep so I'm looking forward to taking tomorrow as a "Refresh" day.

TODAY'S WORKOUT
10 minute bike ride
Warm-up
Dynamic mobility
Depth jumps 3x10 (5 aerobic boxes, 30 inch hurdle) (mean ground contact=0.178s)
Step up's 3x8@115lb's
Hip thrusts 1x8@205lb's, 2x8@227lb's
Reverse hypers 3x12
Glute-ham raises 3x8
Oblique crunches 3x10@65lb's
Abdominal pull-down's 3x10@180lb's
Physio exercises
Light stretching

Felt pretty flat today, all day I felt like I was falling asleep and I had trouble even getting out of bed this morning. I felt like I got like 4 hours of sleep but I got 9, I'm going to go to bed super early tonight to try to recover the best I can. The sprints were pretty sore today but surprisingly my ground contacts where by far the best they have been, each set got better so I'll probably increase the height of the box tomorrow.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
6x30m (4.40s, 4.36s, x, 4.44s, 4.40, x)
Hang snatch 5x3@115lb's FAST
Depth jumps (mean ground contact 0.179s from lowest box, lowest hurdle)
Light bike ride
Stretch

I definitely felt flat today from yesterday, I found it hard to get going. Today was mostly just east recovery stuff but I didn't really like this routine, I think next Wednesday I will start with the myofascial so I'm not tempted to skim over it like I did tonight.

TODAY'S WORKOUT
10 minute bike ride
Dynamic mobility
2x3x100m strides (Very light)
Abdominal pull-downs 3x10@180lb's
Standing twists 3x10@25lb's
Decline leg raises 3x10
Static stretching
Myofascial
Pool mobility

I felt pretty good today, I wasn't sore at all and nothing felt off. It was the first time I got an electric measure of my 30m time so at least it gives me a bench mark. I felt pretty slow but no slower than usual, I feel like I might be able to cut off time but just fixing up sloping running mechanics.

TODAY'S WORKOUT
800m jog

Today was a lot different than any other Monday over the past couple years, the focus was on glute and upper body strength with some mobility thrown in.
   Everything felt good, except for the reverse-hypers which I think I was doing slightly wrong because I felt them mostly in the back. It also took me a couple tries to get the right tempo during the glute-ham raises but by the third one they felt really good and by really good I mean I was ready to fail.

TODAY'S WORKOUT
11 minute bike ride
Light stretching
Step-ups 3x8@115lb's (Each side)
Hip thrusts 2x8@185lb's, 1x8@205lb's
Reverse-hyper extensions 3x12
Glute-Ham raises 2x8 body weight, 1x8@10lb's (too heavy)
Incline dumbbell press 3x8@55lb's (Slow)
Pull-ups 3x5@20lb's
Bent over rows 3x8@60lb's (Each sides)
Hanging leg-raises 3x10
Side leg-raises 1x12 (Each side)
Side bridge raises 1x10 (Each side)
Side plank holds 40s (Each side)
Hurdle mobility
Static stretching

Today was a bit different than the program I have been following as of late, for the next training block the focus will be on rate of force development and speed in all respects. It's a little bit out of my comfort zone to leave the comfort of the weight-room but I have a good feeling.

TODAY'S WORKOUT
Light bike ride
Warm-up
Dynamic mobility
Accelerations 6x30m
Hang snatch 5x3@135lb's FAST
Depth jumps 2x10 (Low box, 12 inch; low hurdle, setting 1) Contact times (0.18, 0.21, 0.18, 0.19, 0.19, 0.16, 0.18, 0.20, 0.18, 0.18) (0.18, 0.19, 0.17, 0.18, 0.19, 0.19, 0.18, 0.18, 0.19, 0.18)
Cool-down

Took today as I chance to recover, I'm not feeling bad, maybe a tad bit flat but not bad at all. I was feeling a bit stiff from sitting around, studying most of the day so I went to the gym and stretch then hopped in the pool for some mobility.

TODAY'S WORKOUT
5 minute bike ride
Static stretching
25 min pool mobility

Today was alright, some hills followed by weights. I felt like the first few weren't that great but they slowly got better and to be honest I feel like the last hill was the best. Looking forward to doing more running this season than I have other years. Hamstrings started off a little tight but got better.

TODAY'S WORKOUT
Light jog
Warm-up
Dynamic mobility
3x3x40m hills
5x5 broad jumps (up hill)
Weights--
DEEP Squats (2x8@45lb's, 1x8@135lb's, 1x8@185lb's) 4x8@255lb's
Glute-Ham raises 4x5@10lb's
Light bike ride
Static stretching

Didn't feel great at the track today, maybe I had some fatigue going on from yesterday but I physically felt pretty good I just felt dopey mentally and unmotivated. My first 200m was around 29s and the next couple were probably about the same but my last couple were really slow and felt technically terrible. I think I just need a good night sleep.
   I did some ROM stuff in the pool though which went better, I really tried working my ankle through a large a range as possible--I think I can really make improvements if I stay consistent with my p/rehab.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x3x200m@75% (first 29s) (2 min rest, 4 min sets)
Cool down jog
Evening--
Light bike ride
Back extensions 3x8@50lb's
Static stretching (Opening up hips)
Pool mobility/rehab

Today was a weird day... I split my workout, did some light plyos in the morning and testing in the evening. Today was my first practice with the university team and we did vertical jump and power clean testing. My vertical jump was a pb, surprising, because I am heavy/not explosive/it was after plyos. I think I should be able to go 35-36 inches in a couple months. Power clean was terrible, same as last week, 255lb's but I was feeling awesome while warming up then I had to stand around for 20-30 minutes while waiting and failed 245lb's even though I cleaned it with ease while warming up.

TODAY'S WORKOUT
4 minute jog
Warm-up
Dynamic mobility
Ankle hopping 3x10
Twisting ankle hops 3x10
Left ankle hops 3x10
Right ankle hops 3x10
Backwards ankle hops 3x10
Doubles 3x20m
Low bounds 3x20m
Continuous pop-ups 3x5 (Each side)
Standing broad jumps (continuous) 3x5
Bounds  3x30m
Evening--
Warm-up
Standing vertical jump x3 (33.6 inches)
Power clean 1x3@135lb's, 1x1@185lb's, 1x1@225lb's, 3x1@245lb's (oxo), 1x1@255lb's (o), 1x1@265lb's (x)

Officially the big 2-0, feels weird... Today was a pretty standard Monday with a little more emphasis on abductor stabilization which are VERYYYY weak. I have trouble with just body weight exercises which probably explains why that area is always the first thing sore after a meet. Also tried to unlock my hips which seem to have tightened up, I may emphasize this 3x a week until they loosen up to where I would like them.

TODAY'S WORKOUT
800m jog
Warm-up
Extended Dynamic mobility (Hips)
Oblique crunch 3x10@65lb's
Seated twists 3x10@33lb's
Hanging Bent-Leg raises 3x10@20lb's
Abdominal crunches 3x10@180lb's
Incline leg raises 3x10
Incline bench press 3x8@60lb's (8,8,5)
Bent-over rows 3x8@60lb's
Physio exercises

So ends the last workout of my teens, tomorrow when I wake up I will be 20 years old... Wow I am having trouble comprehending that. The weather was better than expected so I got to do my workout outdoors which is always nice however the wind was gusting heavy.
   Squats were alright, my old pb for eight deep was 245lb's and today I did three sets at 255lb's. That was about the limit I could could have done, on the last rep my knees really started to buckle inwards. If I was only doing one set I could probably do 275+

TODAY'S WORKOUT
4 minute jog
Warm-up
Dynamic mobility
Accelerations (flats) 2x2x20m
Hill accelerations 1x4x20m
Med-ball circuit
Back throw 2x5@4kg
Front throw 2x5@4kg
Hammer release 2x3@4kg (Each side)
Push press 3x10@6kg
Walking lunges  3x10@6kg
Push-ups 3x10@6kg
Russian twisters 3x10@6kg
Weights--
DEEP Squats (2x8x45lb's, 1x8x135lb's, 1x8x285lb's) 3x8@255.5lb's
Romanian Deadlifts 3x5@185lb's
Light bike ride
Static stretching

Today was a rest day reluctantly. I didn't really feel I needed it but I know if I tried to work through it I would feel it later in the week. Tomorrow starts meso 2, the routine is going to be similar but switched around a little bit.

Where my ankle has been pretty iffy recently I didn't want to do too much today, I ended up doing a pretty short plyo routine and some light weights to end off rest week.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Ankle hops 2x10
Twisting ankle hops 2x10
Backwards ankle hops 2x10
Left ankle hops 2x10
Right ankle hops 2x10
Double ankle hops 2x10
Low bounds 2x10
Pop-ups 2x5 (Each side)
Broad jumps 3x5 (pause)
Back throws 2x5@4kg
Front throws 2x5@4kg
Hammer releases 2x3@4kg (Each side)
Push-press 3x10@6kg
Russian twisters 3x10@6kg
Push-ups 3x10@6kg
Weights--
Deadlifts 3x8@255lb's (Felt really easy)
Bulgarian split squats 3x8@135lb's (Each side) (good)
Light bike ride

Today was pretty light, I thought that I might feel a little flat from maxing out my squat yesterday but surprisingly I feel really good--must be the continued reduced workload. One more fairly easy day tomorrow to end the mesocycle.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Extended hip mobility (20 minutes)
Oblique crunches 3x10@65lb's
Twisting Decline leg raises 3x10
Lunge med-ball twists 3x10@6kg (Each side)
Standing twists 3x10@22lb's
Hanging leg raises 3x10
Pull-ups 3x5@15lb's
Shoulder press 3x8@45lb's
Physio Exercises
Light bike ride
Static stretching
Pool mobility
Pool rehab
ICE

Today wasn't too bad, it was pretty much just a testing day which went about as I expected. Considering I maxed out my squat at 315lb's (hahha) four weeks ago I guess I'll take 360lb's today. I would still like to be 400lb's+ before the season ends which I think will be very doable considering I haven't really done any CNS intensive weight training yet and I'm already getting pretty close. I don't think my strength levels are back to where they were in the spring but I'm getting there slowly.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x3x20m Accelerations (Flats)
Weights--
Squat testing:
2x5@45lb's
1x5@135lb's
1x3@225lb's
1x2@269lb's
1x1@315lb's
1x1@345lb's
1x1@360lb's
Romanian deadlifts 3x8@185lb's
10 minute bike ride
Static stretching

I wanted to do more today but I think it is important that I'm well rested for tomorrow where I'm going to test my 1rM squat. I feel pretty good, definitely feeling more refreshed than I was this time last week. Some minor aches and pains but overall not too bad.

TODAY'S WORKOUT
800m jog
Warm-up

Today was kind of a hectic day, I went to the track at SMU around 1:00pm but there was student orientation stuff going on so I had to go all the way across town to Beazley. As expecting my jumping numbers are down (way down) but it's a nice baseline to work from. Also as predicted my clean improved.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Standing long jump (2 warm-up, 3 actual) (2.90m, 2.94m, 3.05m) (-27cm)
Standing triple jump x3 (8.60m, 8.55m, 8.67m) (-72cm)
Standing five bounds x3 (14.50m, 14.55m, 14.60m) (~ -1.00m)
Weights--
Power-clean 1x5@135lb's, 2x3@185lb's, 1x1@225lb's, 1x1@245lb's, 1x1@255lb's, 1x1@265lb's (x)
DEEP Squats 3x8@225lb's
Light bike ride
Static stretching

Pretty light day, just some strides, mobility and light stuff in the pool. I am still feeling pretty lethargic from last week's training but I'm hoping I feel better tomorrow. I think I could use a good night's sleep, 9+ hours tonight. Tomorrow I am testing my power clean, I'm looking forward to comparing my number to last time I tested at the beginning of August. Although I haven't done that exercise since I'm expecting at least a 20-30lb  improvement.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x(200m, 150m, 100m) (2 minute rest, 4 between sets)
400m jog
Light stretching
Pool mobility

Today was a much needed rest day, I when to the Dalplex and did some light stretching but besides that I have pretty much just sat around all day. Unfortunately I Work tonight as well as tomorrow morning so I won't reach the state of perfect restfulness that I was hoping for but I should still feel a lot better. I'm excited to get tested underway on Monday/Wednesday.
   I have definitely gotten stronger over the past three weeks but I'm a little worried that my ROM might start to shrink. Since I started taking creatine again I've been holding onto some excess water which decrease mobility. I'm trying to make a conscious effort to work through an active ROM every day.

Bring on down week... That's all I have energy left to say.

TODAY'S WORKOUT
800m jog
Dynamic mobility

Wow, the last three weeks have hit me all at once. I felt terrible today, just really flat and lethargic--as if my body is trying to tell me something! I managed to get through everything I wanted to though but I definitely sacrificed quality in some aspects.
Deadlifts felt good, it wasn't until the fifth set the my form started to break down. Considering it's by far my weakest of the major lower body lifts I was happy with it. I still don't want to jump the weight up to quickly though just because I know I have a weak lower back and just because I can pull much more weight then I have been doesn't mean that I should!
One more day then it's time for some well deserved rest and testing what I have planned is:
Power clean test
Max squat test
Standing long jump
Standing triple jump
Standing five bounds
Skin folds
Body weight
Resting heart rate (check for over training)

TODAY'S WORKOUT
4 minute jog
Warm-up
Dynamic mobility
Hill runs 4x4x40m (walk back, 4 minutes between sets)
Med-ball circuit--
Back throw 4x5@4kg
Front throw 4x5@4kg
Hammer release 4x3 (Each side)
Push press 4x10@6kg
Russian twisters 4x10@6kg
Push-up's 4x10@6kg
Deadlifts (1x5@135lb's, 1x6@185lb's) 2x8@245lb's, 2x8@256lb's, 1x8@265lb's
Bulgarian Split squats 4x8@135lb's, 1x8@140lb's
Light bike ride
Static stretching