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good advices, T0ddday. i know you were talking to vag, but a couple of things: i did the tempo runs barefoot on the grass field in the middle of the track and will probably continue to do so when possible. i like doing them that way for the foot/ankle benefits, for the help it gives with proper alignment and mechanics, and because it simply feels good. precludes using a curve, though, so unless i do an out-and-back or like a figure 8 or something i'm sticking to the straights for now. i'm also quite out of shape, as i mentioned, so 100m is a good distance to start with. using 12s as my 100m time (having never actually been timed in one, i hope and pray i could at least run that fast), 15-16s is 75-80% intensity.

as my conditioning improves i'll up the volume for a while first and then consider upping intensity. for the time being i'm just trying to hit the first three bullet points.

depth is WAY better but you're still not really externally rotating your legs. they don't seem to be tracking your toes very well. some cues to try: "spread the floor," "screw feet into the ground".

serious progress, though. 

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left wrist but only during pushups
MENTAL STATE: well rested, excited, vaguely self-loathing

- warm up
included two sets each of A skips, B skips, and fast feet

- consecutive DL broad jump x 4

- DL bound x 4,4,4
never got closer than ~18" to my 4 broad jump distance

- SLRVJ x 6
hideous, especially off of left foot. nothing to reach for on the track, might turn these into 1-2-jump-1-2-jump type sets.

- ME sprint 60m x 3
i'm slow. no idea what my times were.

- tempo sprint x 100+100+100+100++100+100
i'm also out of shape. times were 15-16s although one direction was into a steady headwind so the last couple sets of that one were more like 17s.

- circuit x 2
-- push up x 15,7 (left wrist hurts)
-- inverted row x 10
-- prone toe touch x 20

- stretch

i'm very slow and all this business is new. but it feels like the right thing to be doing, in the absence of at-will bball court access, and i'm sure my newbie gains will sustain me for a while. gonna try to get some times and some video soon.

laughed and said what the fuck, while watching this video.

 

+1 did same. fuckin cra.

this dog is better than you at parkour.

<a href="http://www.youtube.com/watch?v=pXElh_VM0Uc" target="_blank">http://www.youtube.com/watch?v=pXElh_VM0Uc</a>

WEIGHT: 176.5
SORENESS: none
ACHES/INJURIES: stitches in left thumb, can't fully open and or extend thumb
MENTAL STATE: good, solid

- warm up

- SVJ x 10
all over 25, one well over 26. arm swing on that one was different, bigger amplitude, more fluid. tried to replicate it afterward but couldn't quite.

- leg press 415 x 5,5,5,5,5
whatever, rests were 2 mins or less, tried to explode the plates away from myself but it's a 45-degree inverted press and i didn't want to end up catching the platform on locked knees, so i shorted the reps.

- leg press calf raise 415 x 10,10
asymmetrical and i don't get the right firing patterns because of my toes. felt a lot in peroneals, not so much in gastroc.

- DB OHP 45s x 6,6

- pull up x 7,7,7,4,5
not enough rest before fourth set, lame.

- circuit x 3
-- ab pull down x 20
-- hyper x 10

- stretch

whatever, was just glad to be back in the gym. nothing with the bar until i get my stitches out.

i should think you'd like them, you basically made them up! not planning to do these on the same day, goal would be on/on/off. one thing i might consider is two-a-days (track morning, gym evening, two days' rest or very light tempo-ish stuff), interested to hear your thoughts on that idea.

tempo will be 100s and 200s for repeats. low intensity (17-18s/100m, rest the remainder of the minute). volume is intentionally very low because all this stuff will be relatively new. even the few bounds and sprints i did on sunday were enough to give me decent soreness in my calves. volume and intensity will build as i get more proficient and work capacity improves.