Danny T's Sprint Training Journal

[dannyt1030]

It has been a long, long time since I have posted on here. To keep it short and simple. My last two years has been rough. I competed at the 2012 Masters Championships. I had floating bone fragments removed from my right foot in August of 2012. November 25, 2012 I ruptured my right Achilles tendon. I pulled the tendon off the bone. I moved up my calf roughly 5 cm. When I had it operated on, I had my Achilles lengthened to be reattached. I rehabbed for most of 2013. Once I had recovered, exactly 372 days later on December 1, 2013, I tore my right ACL and had surgery on December 20, 2013. This was the third time I have torn my ACL (two left, one right). I’ve had 9 surgeries on my knees and feet.

I love to train and just finished my first full week of training in nearly two years. I’m either crazy or just enjoy training.

[dannyt1030]

March 24, 2014

Short Warm up B
Dyn. Flex (10x ea.)
Sprint Dev. Drills 2 x 30m
Hip Mobility exercises

8 x 200m @ :38 – 2:20′ rest

Started out great, however it turned into runs for just times and moved to a treadmill after sharp pains. I also dropped the rest down to 30-40s.

2 x 38s runs
2 x 8.0 mph
1 x 9.0 mph
1 x 10.0 mph
1 x 11.0 mph
1 x 12.0 mph

[dannyt1030]

March 24, 2014

Weight Training Session
Hang Snatch 3 x 5 – 95#, 2 x 4 – 115#
OH Squat 4 x 6 – 65#
DB RDL 4 x 8 – 70#
Erect Bend 4 x 12 – Bar

[dannyt1030]

March 25, 2014

Short Warm up A
Dyn. Flex (10x ea.)
Sprint Dev. Drills 2 x 30m
Hip Mobility exercises

Contrast Sprint Workout
2 x 4 x 40m sled pulls w/30m flat sprint after each set 2′/rep & 5′/set

[dannyt1030]

March 26, 2014

Took a day off to recover.

[dannyt1030]

March 27, 2014

Long Warm up
Dyn. Flex. (10x ea.)
Hip Mobility
Sprint Development 2 x 30

2 x 400m @ 72 w/ 15' rest

Rep 1 - 77
Rep 2 - 76

Ran easy, wasn't quite sure what to expect or if I'd feel anything.

[dannyt1030]

March 27, 2014

Weight Training Session
Hang Snatch 3 x 5 – 95#, 3 x 4 – 115#
OH Squat 4 x 6 – 65#
DB RDL 4 x 8 – 70#
Erect Bend 4 x 12 – Bar

[dannyt1030]

March 28, 2014

Short Warm up A
Dyn. Flex (10x ea.)
Sprint Dev. Drills 2 x 30m
Hip Mobility exercises

Contrast Sprint Workout
2 x 3 x 40m sled pulls w/30m flat sprint after each set 2′/rep & 5′/set

[dannyt1030]

March 28, 2014

Weight Training Session

Snatch Grip Dead Lift 5 x 6 @ 75 % of PC max (haven't cleaned for a max in a long time) 150#
Single Arm DB Snatch 5 x 5 - 50#
**Superset**
1a. Incline Bench Press 4 x 5 - 80#
1b. Inverted Rack Row Feet on Ball 4 x 6

[dannyt1030]

March 31, 2014

Short Warm Up A
Dyn. Flex. (10x ea.)
Hip Mobility Exercises

2 x 350m @ 60 w/15' rest

Rep 1 - 63
Rep 2 - 58

[dannyt1030]

March 31, 2014

Weight Training Session
Hang Snatch 3 x 5 – 95#, 3 x 4 – 120#
OH Squat 4 x 6 – (didn't do, knee soreness)
Erect Bend 4 x 12 – Bar

[dannyt1030]

April 1, 2014

Short Warm Up B
Dyn. Flex. (10x ea.)
Hip Mobility Exercises
Accute Rolling w/ Lacrosse ball

Baylor 400m - Run 100m/walk back 50m = 7x100m
8 x 20m 3-point starts in spikes

[dannyt1030]

April 2, 2014

Long Warm Up
Foam rolling and ball rolling

Extensive Tempo
3 x 400m @ 72 - 15' rest

I only had time to do one this morning.

Rep 1 - 71

I am going to do a follow up work out this weekend to make up for it. I felt pretty good through 200m, but I fell apart at 300m as to be expected.

[dannyt1030]

Had my three month appt today. I was shocked that he told me I am released to go full go in normal activities, cutting, etc. 3 months post ACL is pretty quick.

[dannyt1030]

April 4, 2014

Short Warm Up A
Dyn. Flex. (10x ea.)
Hip Mobility
Sprint Development

3 x 20m
7 x 30m

[dannyt1030]

April 6, 2014

Short Warm Up A
Dynamic Flex. (10x ea.)
6 x 50m accels

Ground IP Jumps 2 x 10
Line Hops (Side / Front / Diagonal / SL)
Buttkick Jump
Rocket Jump
Speed Skater
Squat Freeze Jump
Stepup Jump

[dannyt1030]

April 7, 2014

Short Warm Up A
Dyn. Flex. (10x ea.)
Hip Mobility

2 x 300m @ :46.09 and 46.93

[dannyt1030]

April 8, 2014

Short Warm Up B
Dyn. Flex. (10x ea.)
Posting Drills 3-step drills

Agility Drills 2x ea.
Med Ball Throws 2 x 6
OHB, BLF, Hammer Hip Throw, Squat Chest Pass, Lunge Chest Pass, Single Arm Throw from shoulder, and Overhead step forward.

General Strength 10x
Speed Pushup
Prisoner Squat
V-Up
Pushup w/Clap
Rocket Jump
Back Hyper
Wrestler Bridge
Dip
Russian Dance
L-Over
Swimmer
Hindu Pushup
Burpee

[dannyt1030]

April 8, 2014

RDL 5 x 6= 170#
Lunges 4 x 10= BW
Pull ups 4 x 5= BW

[dannyt1030]

April 9, 2014

Short Warm Up A
Static Flex B
Dyn. Flex. (10x ea.)

6x200m
Rep 1- 34.00
Rep 2- 34.34
Rep 3- 33.08
Rep 4- 34.37
Rep 5- 37.67
Rep 6- didn't do

I need to work on a few things with my tempo and extensive tempo training days. Based on my time away I need to adjust percentages and set goal paces to work off and progress each rep.

[dannyt1030]

April 10, 2014

Short Warm Up B
Dyn. Flex (10x ea.)
Hurdle mobility 2 x 10 walkover

Contrast Acceleration Development
2' rest/rep & 5' rest/set

2 x 3 x 30m uphill
2 x 3 x 30m down hill
4 x 30m flat Sprint

[dannyt1030]

April 14, 2014

1. Warmup
Short Warmup A
Dynamic Flex:
a. Merrill (10x)
b. Graham (10x ea)
Hurdle Mobility
a. Dynamic (2 x 8H)
2 x 30m buildups on grass

2. Workout - Acc. Dev.
a. 6 x 20m 3-pt starts
b. Baylor 400m

3. Core
C.Sta. - 4 Way Core
30 seconds each
C.Ste. - 3 x 10
Crunch
L Overs
Throw Downs
V Ups
Back Hyper with Twist

4. Cooldown
400 jog + stretch

5. Strength
Weight Room

[dannyt1030]

April 15, 2014

Weightroom Workout
1. Power Clean 10 x 2- 135 x 8, 155 x 2
2. Back Squat 4 x 6- 155
3. RDL 4 x 6- 155
4. Barbell Press 4 x 6- 135
5. EZ Bar Curls 3 x 8- 60
6. Body Curls 3 x 12

[dannyt1030]

April 15, 2014

1. Warmup
Long Warmup
Static Flex.: B
Dynamic Flex:
a. Cole (10x)
Hurdle Mobility
a. Static (2 x 8H)

2. Workout - Ext. Tempo
a. 6 x 200m @ 75% w/ 3' rest

3. General Strength
a. Ringo (30s on / 30s off) on MB or Physioball
b. Mia (10m + 10m backward run; barefoot

4. Cooldown
400 jog + stretch

[dannyt1030]

April 16, 2014

1. Warmup
Short Warmup A
Static Flex: A
Dynamic Flex:
a. Cole (10x)

2. Workout - Acc. Dev.
a. 10 x 20m w/ 2' rest

3. Core
C.Sta. - Horse - 10x @
Superman - 30 sec
C.Ste. - 3 x 10
Med Ball Situps
Superman - for, back, oh
Ball Touch (side to side)

4. Cooldown
400 jog + stretch

6. Strength
Weight Room

[dannyt1030]

April 16, 2014

Weights
Close Grip Snatch (for warmup) 7 x 2- 95#
DB Incline Press 4 x 6- 40#
Twisting Med Ball Throws 3 x 8

[dannyt1030]

April 17, 2014

Off Day

[dannyt1030]

April 18, 2014

1. Warmup
Short Warmup A

Dynamic Flex:
a. Merrill (10x)

2. Drills
Bride (2 x 30m)

3. Hurdle Mobility
a. Dynamic (2 x 8H)

4. Workout - Contrast Acc. Dev.
a. 2 x 3 x 30m uphill
b. 2 x 3 x 30m downhill
c. 2 x 30m Flat Sprint
2' rest / rep & 5' rest / set

5. Core
C.Sta. - 4 Way Core
30 seconds each
C.Ste. - 3 x 10
Crunch with Twist
Double Leg Eagles
Toe Touches
Bicycle
Back Hypers

6. Cooldown
400 jog + stretch

7. Strength
Weight Room

[dannyt1030]

April 18, 2014

Weights
1. Jump Squats 3 x 4
2. Step Ups (high box) 3 x 5
3. Lat Pulldown 4 x 6
4. Good Mornings 3 x 6

[RunDRL]

April 18, 2014

Weights
1. Jump Squats 3 x 4
2. Step Ups (high box) 3 x 5
3. Lat Pulldown 4 x 6
4. Good Mornings 3 x 6

How much weight are you using for jump squats?