Adarq.org

Date: 28/02/2023
Soreness: hamstring very slightly and shins a little

Condition: Slightly cold and windy, track not that slippery. got to the gym 5:15pm and left at 7:40pm.

Warm up
   cycle
   activation and mobility stretches
   track warm up brief

Workout
   top speed practice - get some speed work in without hurting my shins and without having to cut out speed work on tuesday. accelerate from standing to 10m and then maintain upright running, then accelerate to 20m and then 30m and maintain. faster I went the harder it was to bring my feet down, my body moving to fast forward to hit ground down but 80m running, at the end comfortable, not tired and technique felt good.

   high box squats - box was about 30" i think, just above knee level - rhythmic movement without relaxing my hip flexors, just down contact then up and repeat.
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 5 @140kg
      - 1 x 7 @180kg
      - 2 x 7 @200kg
      Note: 200kg was more difficult to carry and get into position then it was to squat it on the box, smooth comfortable quick movement.

   calf raises on leg press bent knee - quick flexes
      - 2 x 15 @170kg

   side dumbell raises by lifting the dumbbell up pushing elbows back keeping in line with legs for rear delt work
      - 1 x 3 @5kg
      - 1 x 3 @15kg
      - 2 x 7 @25kg

cool down
   stretch

Date: 14/03/2023
Soreness: shins

Condition: cold and a little windy, track was surprisingly dry enough to get some grip with flats.

Warm up
   cycle
   activation and mobility stretches
   sprint drills
   sprint starts with focus on driving with the thighs instead of the knees so I drive it forward rather than forward up
   
Workout
   top speed work
      - accelerate 10m and maintain 30m
      - accelerate 20m and maintain 30m
      - accelerate 30m and maintain 10m - was going too fast to maintain technique beyond 10m

   Speed quarter box squats
      - 1 x 3 @20kg
      - 1 x 3 @ 100kg
      - 3 x 5 @150kg

   leg press calf raises bent knees
      - 2 x 20 @150kg

   bench press
      - 1 x 20 @30kg

   standing cable crunches
      - 1 x 5 @30kg
      - 1 x 20 @60kg

Cool down
   stretch