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Joel Smith
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« Reply #60 on: August 13, 2011, 06:08:21 pm » |
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Back in Ohio and ready to kick ass on the training.... vacation is over. I jogged for 15 minutes and did pistol squats today, but nothing major. My immediate goal once I start training again is to optimize my movement, become a little more flexible, and get my squat up to 350 ASAP. My wrists are still f@#ed up, so olympic lifts are going to be out of the equation for another couple months most likely. I am considering bumping up the volume of my squatting, maybe going 3x a week with some extended pyramids. I am thinking if I can get my deep squat to 350, once my wrists get better, a 300lb clean and 240lb snatch should be attainable weighing under 190 lbs (not sure if I could do it weighing under 180!) I also just got back from the NSCA national nutrition conference.... points to take home: creatine is the shit, and if you don't use it you are an idiot (make sure you buy from a reputable company though) high protein diets work..... crazy....  chocolate milk after a workout actually works better than a carbohydrate supplement, but not because of the glucose uptake...something about the chocolate causes a sweet insulin spike.... wierd caffiene is the shit before a workout creatine also helps with nervous system repair athletes need a nutrition program that they will actually adhere to, easier said than done! at the least make athletes take a postworkout carb/protein mix.... or your workout gains will go down the tubes. and, i'll have to look at my notes and see if i missed anything that was useful. |
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Joel Smith
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« Reply #61 on: August 15, 2011, 10:20:42 am » |
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I am in the midst of planning my first 7 weeks of training of this upcoming track season. Since I am already in pretty decent shape, I am just going to skip all GPP..... who needs that sh#t. I have sustained fairly heavy and regular training without overtraining since February, although I did just take a bunch of easy weeks on vacation here. Here is what my planning is going to look like for the next 7 weeks: Week 1: Strength Emphasis Week 2: Strength & Power Endurance Week 3: Power Week 4: Strength Emphasis Week 5: Strength & Power Endurance Week 6: Power Week 7: Step Down/Recovery It will be interesting to see if I can pull 6 weeks of straight hard work without a true deload. I am guessing with the emphasis shifts, I'll be able to do it. All weeks will be in my MT + TrF setup regarding weights and plyo implementation, but on the strength weeks, the lifting days will be tougher and higher volume. The plyo days will also feature some lunges and possibly pistol squats on top of the plyo work for those weeks. Endurance weeks will feature mostly endurance bounding as the primary training emphasis. Power weeks will shoot for PR's in standing and running vertical jumps, as well as plyo test measures. |
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Joel Smith
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« Reply #62 on: August 15, 2011, 10:22:52 am » |
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I'll be able to assess my progress at the 6th and 7th week, so I'll make sure I use that to see how this cycle went for me. My PR's this summer were a 40" running vertical jump, and squatting 275x5 pretty easily, so maybe a 325-330lb max. Those will be the main two markers I'll be looking for progress at when the end up this cycle comes up . |
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Joel Smith
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« Reply #63 on: August 15, 2011, 03:27:33 pm » |
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Monday, August 15 Session 1: 12 noon Warmup 3x20m Barbell Skips: 135lb 3x10 Goblet Squat Jumps: 35lb 6x5 Below Parallel Squat: 135, 155, 175, 195, 205,205 Session 2: 5pm Warmup 2x8 18" Barbell Step Up: 135,155 3x5 GHR 5x Standing Vertical Jumps to Rim Notes: Good workout, but a bit weak after vacation. Squats were all done to great depth and perfect form. Standing vertical jumps at the end of session two were kind of weak. Probably only 29" or so. It's OK though, I'll get back pretty quickly. |
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Joel Smith
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« Reply #64 on: August 18, 2011, 12:20:35 pm » |
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Tuesday August 16th Session 1: 6x30m sprints up hill 4x30m bounds up hill 3x5 18" box depth jumps to target Session 2: 6x(5 pullups - 10 pullups circuit) 2x (20yd lunges + 10 pistol squats/leg + 10 goblet squats) 30sec rest between each exercise and 3 min between sets all in a 10lb vest I added the leg circuit to the end of the day because it was a strength focused system this week, hoping for a little extra strength and size. Wednesday August 17th 2 hours of kayaking (it was a general fitness day anyways) |
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Joel Smith
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« Reply #65 on: August 20, 2011, 07:58:32 am » |
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Thursday, August 18th Strength: 1 session today Warmup Front Squat: 135x5, 145x4,155x4,165x3,175x3,185x3,195x3,205x2,225x2,175x3 (cross grip) 18" Box Step-Up: 135x6,185x6,185x6 3x10 Sky-King Calf Machine (yes, I have one of these) x5 standing vertical jumps, was getting a bit higher than monday. Cross grip front squats are tough, you really have to keep an upright torso, and it seems like my knees travel farther forward doing this type of grip. Unfortunately, sprained wrists suck, and I heard yesterday it takes up to 6 months for them to really get better on occasion. Yesterday was supposed to be plyos, but I was at a Tennis tournament in Cincinnati all day. It was awesome actually, I got to see the #1,2 and 3 players in the world, and Maria Sharapova play.... very cool. I am not a huge tennis fan, but it is always good to see the number one player in the world at something. Gael Monfis is the truth in tennis! Today, since my week is a strength emphasis, I think I'll sneak another squatting session in today... probably will do a big pyramid in the morning and then plyos and shot throws at night. |
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Joel Smith
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« Reply #66 on: August 23, 2011, 11:12:12 am » |
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Looks like I have some journal making up to do. Saturday, August 20th. Squat Session: Warmup: Backsquat: 155x5,185x4,205x4,225x4,245x3,255x3,265x2,275x2,225x4 GHR: 3x5 Sunday, August 21st 30 minute jog in the country Monday, August 22nd Begin ENDURANCE week of 7 week cycle strength ENDURANCE (2 strength sessions, 1 vertical plyo session, 2 end bounding sessions) power strength endurance power deload/testing |
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Joel Smith
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« Reply #67 on: August 23, 2011, 11:23:35 am » |
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August 22nd: Session 1: (meant to have 2 sessions, but didn't have time and sore achilles made me not want to do plyos) Warmup 2/3 Squat: 225x8, 275x8, 315x8, 365x8 12" Step-Up: 225x6, 245x6, 265x6 skips and hops cooldown Felt pretty sore and unexplosive yesterday, but feel quite a bit better today. Was going to grab a vertical plyos session and some shot throws, but didn't have time, and just felt sore. My achilles has really been bothering me lately as well. I feel pretty good today, and am exited for my plyometric session. I was going to do shot throws yesterday, but it looks like I'll end up doing them today instead before bounding. |
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Joel Smith
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« Reply #68 on: August 25, 2011, 05:31:01 pm » |
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August 23rd Tested backward OH shot at 47'4 and forward UH shot at 44'6. A PR for forward UH shot. I think I could have gone farther in the backward OH but I was afraid of falling back and landing on my wrists. Tested 10 bounds on each leg x 2. Got 96' on my left leg and 93' on my right leg. 4x30m hill bounds in 10lb vest 3x8 paused hurdle hops (would have done continuous but my achilles was killing me) 2x50m bounding (about 15 bounds to complete) My achilles tendons were wrecked after this workout August 24th, nothing. August 25th. I am going to have to re-do my workouts for the next couple weeks. My achilles have been so bad, I need to give them some time off, or they are going to have a serious chance of rupturing. Basically, it is going to be all weights and multi throws for a little while, then I'll work in short sprints, then go back to plyos in a few weeks. T |
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Joel Smith
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« Reply #69 on: August 25, 2011, 05:35:05 pm » |
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August 25th. Parallel Squats: 2x5 (135, 185) this was hurting my hip flexor, so I had to stop and go shallower Squats to 18" box 4x5 (225, 275, 315, 325) then 225x10. I really liked finishing with the 225x10. Kind of like andrews crazy finisher but not quite as hardcore. GHR 3x5 Sky King: 3x10 Hopefully my achilles will get better soon, I'll just work on my squatting in the meantime. I think if I can push my squat up to the 350 range, my cleans will just be straight nasty once my wrists get better. I think I could snatch upwards of 240 with a 350 plus below parallel squat as well. |
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Joel Smith
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« Reply #70 on: August 31, 2011, 07:40:47 pm » |
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I had to give my achilles tendons some rest, so I haven't posted in a while. I am starting over again this week, and am just training with a few of my athletes with the workouts that I write, although I can't do quite as much running or jumping as I have them do quite yet. Monday: 3x100+100m tempo sprints. 2' rest between sets and 15" between reps. Jump Shrugs from Hang: 5x3, 115lbs. Deep Squat: 155x8, 175x8, 195x8....easy Tuesday: Circuit x3: Pullups x 6, Pushups x15, Goblet Squat x 10, Superman x 20, Ab Wheel x 8, Leg Extension x 10, Leg Curl x 10, Plank Row x 10 Wednesday: 3x2 minute continuous hill run up 70m hill. 4x20m flat sprints. 2x10 bench press, some core. My achilles are feeling better, but not amazing quite yet. I can now squat to parallel or deeper again without a whole lot of trouble in my hip flexor. I hope to resume full training in a week. Also... I am making a collage type background for my website of many black and white pictures. These pictures are of training, jumping, sprinting, playing a sport, whatever. If you would like your picture to be on my site, I'll take it! Just PM me. |
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Joel Smith
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« Reply #71 on: September 15, 2011, 08:00:09 pm » |
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Training has been going well lately! just haven't been motivated to update things here recently. for those of you who let me use your pics, the background of my website should be up within a day or so. If you don't see your picture in there, it is only because of some sort of technical issues we are having with the distance we can have the collage go down on the page. |
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