09/30 M P90X CHEST
& BACK; PM-SU 150
10/01 T P90X
PLYOMETRICS; PM SU 100
10/02 W P90X SHOULDER & ARMS + ABRIPPER
10/03 TH YOGA RODNEY LEE – CORE CROSS TRAIN
10/04 F P90X LEGS & BACK +ABRIPPER ; PM LAST FAT LOAD
EVENT AT CHARM BURGER
10/05 S FAU TRACK WITH COACH CLIFFE CAMPBELL – 2 MO LAYOFF
FOR ME AND 4 FOR CLIFFE. 700M WARMUP,
DRILLS 3 SETS 30M ASKIPS, CARIOCA, BACKWARD RUNS. 3X300M 60”, 54”, 50” R=FULL LAP 5’; PM
OUTDOOR CONCERN WITH FRIENDS IN PARKLAND FROGLEGGS FROM FOODTRUCK.
10/06 S REST DAY WITH
YOGA AT THE BEACH IN THE AFTERNOON.
10/07 M P90X CHEST & BACK –SU=296
10/08 T P90X PLLOMETRICS
10/09 W P90X SHOULDERS & ARMS + ABRIPPER 300 SU; PM- 3X350M 55' R=8'
10/10 TH P90X YOGA; PM SU=250
10/11 F P90X LEGS & BACK + ABRIPPER 302
10/12 S 3 HOURS TRACK WORK OUT. STRENGTH DRILLS, 3-4 300 @80%
10//13 S REST, REST, WITH YOGA
10/14 M P90X CHEST & BACK, ABRIPPER 302 SU, PM - LADDER 120-250-350-250-120 WITH A TWIST, FLOAT THE MIDDLE PORTION OF THE RUN. SO FLOAT 40 OF THE 120, MIDDLE 50 OF THE 250, MIDDLE 100 OF 350. "KILLER"
10/15 T P90X PLYOMETRICS, 200 SU,
10/16 W P60X SHOULDER & ARMS, ABRIPPER 302 SU; PM- 4X200 @ 80% 5'R
10/17 TH P90X YOGA; PM 250 SU; PM - 225 SU
10/18 F P90X LEG & BACK, ABRIPPER 302 SU
10/19 S 3 HR TRACK W/O; 1/4 MILE W/U JOG, 6X100 STRIDERS, DRILLS THEN BLOCK STARTS 3-5, PULLEY WORK OUT OF THE BLOCKS FOR EXPLOSION AND POWER TOTAL OF 6X30M
10/20 S AM-REST; PM-YOGA
10/21 M AM-P90 CORE SYN GILAD SITUP VIDEO; PM - 120-250-350-250-120
10/22 T AM P90 KEMPO PM ICE HOCKEY GAME
10/23 W AM - REST PM: 4X200 29.8, 28.8, 28.5, 29.90 5'R
10/24 TH AM- YOGA
10/25 F NOTHING TODAY
10/26 S 1/2 MILE WARM UP, DRILLS, BLOCK AND PULLEY WORK TODAY Loading the muscle for power out of the blocks. 30 meter pulleys 4 then 4 without the pulley out of the blocks and finally 4 more loaded into the blocks with the pulley again. Strength and Power for the Drive phase.
10/27 S REST
10/28 M AM 100 SITUPS AND DRIVE TO TAMPA 4 WORK. AT USF PM: 150, 250, 200 LADDER
10/29 T AM FREE WEIGHTS CHEST AND BACK
10/31 W AM FREE WEIGHTS ARMS AND SHOULDERS 3X200 FAST - FLOAT - FAST 60-80-60 FOR THE 200
11/1 TH TRIP TO DAYTON
11/2 F AM FREE WEIGHTS CHEST AND ARMS.... 300 SITUPS.
11/3 S BLOCK AND PULLEY WORK AGAIN.... TESTING NEW SPIKES 800 METER AND CROSS COUNTY SPIKES FOR A SPRINTER FOR WORK OUTS. SEEMS TO BE LESS STRAIN ON FEET AND CALFS.
11/4 S MARTIN COUNTY SENIOR GAMES TRACK MEET. 50=6.90 100=12.3 200=26.08 400= 66.0 HAND TIMES BUT TRYING TO RUN AT 85%. 400 WAS RUN AT 80%. 200 WAS A LITTLE DISAPPOINTING IN THE LAST 30 METERS. BUT NOT BAD FOR A COME BACK ROUND.
11/5 M P90X
11/6 T P90X STRETCH AND GILAD ABS PM: 100-200-300-200-100 14.3, 28.7, 48.1, 28.1, 14.8
11/7 W DRIVE TO TAMPA IN THE AM PM: FREE WEIGHTS ARMS AND SHOULDERS
11/8 TH AM: USF TRACK 600-400-200 600 2 MIN (36, 44, 41 FOR THE 200 METER SPLITS) 400 SPLIT 35 FOR BOTH 200'S WITH A FINAL OPEN 200 IN 30.2
11/9 F FREE WEIGHTS CHEST AND SHOULDERS AND 250 S/U
11/10 S BLOCK AND PULLEY AT CORAL SPRINGS HS WITH CARLOS AND 4 X 50 METER STARTS. GOOD REACTION AND POP OUT OF THE BLOCKS. STRONG ARMS.
11/11 S REST
11/12 M P90 SHOULDER, CHEST & TRICEPS. 360 P90 S/U
PM: W/U DRILLS AND LADDER 120-250-350-250-120 14.5-35.5-55.5-36.7-15.2
11/13 T 360 S/U
11/15 W RAIN AND WORKED LATE
11/16 TH WORK FUNCTION
11/17 F PM 3/4 MILE W/U, 2X200 @80 % 30.2, 29.5, 28.8 Spoke to young man about form and 400 meter workouts. Always great to pass onto the youth a few nuggets.
11/18 S
11/19 S