Adarq.org

Warm up
usual
glute march
glute bridges w/iso hold
stiff leg ankle hops 3x20
KB swing 2x5

Work
DLRVJ x~15 -- drop-off happened way quicker than Monday. Left quad felt tight.
bench 2x3x185, 6x185
BB row 8x135 -- felt wack
DB row 2x8x55
core circuit x4 (crunch x25, side crunch x10ea, superman x10)

Cool down
stretch

@ ADAM.

I've shared it elsewhere on the forum here, but if you're trying to change technique, this series is really in-depth and thoughtful: http://www.sportsscientists.com/2008/01/running-technique.html.

made up the lyrics. this is the song:

<a href="http://www.youtube.com/watch?v=OsT8FaZnzdE" target="_blank">http://www.youtube.com/watch?v=OsT8FaZnzdE</a>

YYYYEEEEEEEEEEEEEESSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!

holy crap.

Yeah but you live in Florida so it's not as special for it to be nice 

Knee feels great, I'd say 95%. Still feel it a bit when I flex all the way back but for the most part it's normal.

Orthotics will be custom made (got some plaster casts today; they'll be ready in three weeks). They're supposed to change the way I toe-off, basically not allowing my big toes to extend so much and transferring the movement to the middle of my foot. Or something along those lines. I'll still get push off my toes, they just won't come up as much. On the x-ray you could clearly see that the joint there is not normally shaped. It's supposed to be a ball and socket, but mine is much more like two flat bones running past each other. And the joint space isn't big enough. All that has led to a nice bone spur on top of my foot. My metatarsal rubbing up against the spur is what's making me hurt. Also, I'm to get stiffer-soled shoes. Balls.

Anyway, had a nice easy workout today. It's so beautiful outside I can hardly believe it.

Warm up
shoot hoops -- not bad considering I haven't touched a basketball in at least a month
mobility

Work
stiff ankle hops 3x20s, ~30s rest
quick line hops 3x10s, ~30s rest
hamstring curls on physioball 2x35, 40 -- hard but not killing myself
run @easy pace x25mins, 3 miles -- 8:20 pace. HR was around 151. Something about running outside makes me able to go a lot faster than I could on a treadmill with lower HR and MUCH lower perceived effort. This run felt easy. Fuck treadmills.
core circuit w/MB

Cool down
stretch
foam roll -- hurt like a mother. Keep saying this but I really do need to get more consistent with soft tissue work.

Charlie Francis lists the half squat as a key exercises for sprinters and repeatedly talks about how important it was for Ben Johnson (steroids or not). Saying that sprinters shouldn't train like powerlifters is so obvious as to be completely meaningless. No coach worth anything has ever said that they should. Worst. Straw man. Ever.  But just because a sprinter's training should revolve mostly around sprinting (um, duh) doesn't mean that squats are evil.

Yes, getting caught up in too much squatting is counterproductive if you want to be good at anything but squatting. See my own stupid training for evidence of this. And I'm not even good at squatting. I digress. But throwing the baby out with the bathwater, Boyle style (as Alex V put it), is just as counterproductive.

Jumping high requires leg strength improvement. Squats are a fantastic way to do that. So are lunges and leg presses. If you're super tall and you've got long femurs, then squatting is not required to help you jump higher because (full) squatting is potentially dangerous. Every exercise is just a tool. Unless you're a PL'er or OL'er, obviously. Otherwise it's just another potential aid to your training.