I haven’t posted in a while. My blog is not a low priority, in fact, it’s been on my brain a good bit as I’m excited to reveal a new and improved site in the near future. On the flip side, when I’m not training clients or training myself, I’ve been spending a good bit of my free time studying for my CSCS. By the time I’m finished reading, my mental energy has been spent and I’d rather get up and move than write.
Anyhow, that all said, I’ve been training as regular as I always have – minus a bit of the cardio. My weekly training schedule is typically the following:
Monday – Strength, Power and METABOLIC day
Wednesday – Lower body STRENGTH
Thursday – Upper body STRENGTH
Saturday – Track Workout
Tuesday, Friday and Sunday – I freestyle with outdoor runs, recovery work or a rest day
I love to train with the iron – no doubt about it. However lately, I’ve been enjoying my Track Saturday’s the most. It takes me back to my roots of athletics, sports and training. I love going outdoors – no equipment, no walls and no crowds. It’s just free space, sunshine and athletic movement.
I’m really fortunate to have gone to a highschool that has a phenomenal facility. Among the great athletic programs Hereford High was known for, it’s weight training facilities also had a great reputation. That’s where I started lifting when I was 15 with Coach Turnbaugh, the highschool Varsity Football Coach. I still have my training folders from the good old days which show I followed a Mon / Tues, Thurs / Fri split with a track day on Wednesdays… 🙂
I was really looking forward to my track day today. I put my earbuds in, turned on Wolfmother and started with a dynamic warmup on the center of the 50 yard line. I tend to freestyle my warm up, but always incorporate consistent activation, mobility and movement drills. Now that it’s a track day, I also dug into my library of movement prep from my days at the Parisi Speed School.
Today’s Dynamic Warm Up looked something like this:
On the ground – T-Spine mobility, Double leg hip bridges, Single leg hip bridges, Fire Hydrant Hip Circuit, Push Ups, Push Up Plus
On my feet – Prisoner squats, Good mornings, Jumping Jacks, Seal Jacks, Crossover Jacks (repeat x 2)
Movement Drills (20 yards up, 20 yards back) – Walking High Knee Hugs, Skips (for frequency), High Knees, Walking lunge, Reverse lunge with an overhead reach, Lateral shuffle, Side runs, Dynamic lateral lunge
Running Prep Drills – Arm mechanics, then a mechanical sprint drill: quick feet (5 yards) into high knees (10 yards) into a build up sprint (20 yards) x 3 rounds.
All was great…music, environment, sun, sweat, free space… my left quad however was feeling a bit off.. As I ran through my first 40 yards at a build up pace, it seized up on me. NOT TODAY I thought – I was so pumped to sprint! (Although, it’s never a good time 🙂 ) I stretched and tried again a few more times. Each time it got tighter and more painful – my body wasn’t having these sprints today. I was determined however to make the most out of my time and the gorgeous day… so I improvised, tried a few things and made due with what I could tolerate.. it still wound up being a great day of movement. Not full blown intensity but still good. My quad seemed to bug out with full force hip and knee flexion on the flat surface, but it was tolerant of hills. fortunately, I had those nearby too.. in fact, the hill at Hereford probably makes any athlete cringe at the memory of climbing it!
So the following was my workout today:
Phase 1: Hill sprints (aka, up the Dip ;)) 8 rounds (1 Round = roughly 30 second hustle to the top (I say hustle bc I couldn’t sprint) plus 2 min rest to get back down, recover my heart rate and stretch my quad)
Phase 2: Back up to the track – 8 rounds of 10 explosive burpees (push up included variation) Rest between rounds was self regulated – as much as needed but as little as needed.
Phase 3: Slowing things down a bit with two miles around the track (quad is tolerant so long as I don’t try to exert too much force on the flat surface)
Phase 4: (I still wasn’t ready to call it a day.. too nice out… so I incorporated “Four Corners” A, B, C, D – which included the 50 yard line, sideline, the endzone and the other sideline)
Round 1 – Point A to B jog, Point B to C side shuffle, Point C to D reverse run, Point D to A side shuffle
Round 2 – Point A to B High knees, Point B to C Side run, Point C to D High skips, Point D to A Side run
Round 3 – Point A to B Walking lunge, Point B to C Lateral lunge, Point C to D Reverse lunge, Point D to A Lateral lunge
Round 4 – Jog Final Lap
Overall, still a great day despite a resistant left quad. I will post my “real” track workout in an upcoming post.. plus videos of the warm up drills AND the new and improved site should be up soon 😉