Athletic Pursuit - CityMiller's Training Log

[CityMiller]

Background Information
Age:
20

Height:
5'11" (180cm)

Weight:
180lbs (81.6kg)

Athletics:I am currently on the indoor/outdoor track and field at a NCAA Div. III university. I am a hept/decathlete.

Current Stats:
Heptathlon
60m - 7.69s
60m Hurdles - 9.53
Long Jump - 5.89m
High Jump - 1.77m
Pole Vault - 3.19m
Shot Put - 10.86m
1000m - 2:49.09

Total Points - 4032

Lifting Program:
Two week blocks of a combination of Upper and Lower Body key lifts, movements then incorporated into the following "formula".


Push
Pull
Squat
Deadlift
Full-Body Explosive
Anterior Chain


Upper Body
Press (P)
Bench (B)
Incline Bench (IB)

Lower Body
Back Squat (BS)
Front Squat (FS)
Deadlift (DL)
Sumo Deadlift (SDL)

Full-Body Explosion
Kettlebell Swings (1-Arm, 2-Arm, etc)
Med Ball Throws
Cleans (different rep scheme)
Snatches (different rep scheme)
Plyo Jumps

Sun – Off or R / Mon – V / Tue – Off / Wed – Po / Thu – Off / Fri – Pr / Sat - Meet


Sample Set-ups:
P / BS P / SDL P / DL P / FS
B / FS B / BS B / SDL B / DL
IB / DL IB / FS IB / BS IB / SDL


Warm-up
DKB Halo
Cradle Squat + Ext.
Windmills
4-Knot Mobility


Recovery Day
Swings 1x20-40
Get-ups 4x2


Volume Day (70%)
Key Lift 3x5
Key Lift 3x5
Pull 2x10
Full Body Explosion 1x20-40
Squat/Deadlift 1x10
Anterior Chain 2x5-10


Power Day (80-95%)
Key Lift 3, 2, 3 -or- 2, 3, 2
Key Lift 3, 2, 3 -or- 2, 3, 2
Pull 2x5
Full Body Explosion 1x10-20
Squat/Deadlift 1x5
Anterior Chain 2x5-10


Prime Day (80%)
Key Lift *slight build up to 80% single*
Key Lift *slight build up to 80% single*
Get-ups 2x2

[CityMiller]

Tuesday - 1/10/12
Next Meet In: 4 days

Volume Day
Dynamic Warm-up

Back Squat
5 x 245
5 x 245
5 x 245

Deadlift
10 x 245

Incline Bench Press
5 x 185
5 x 185
5 x 185

Pull-ups
10 x BW *BTN*
10 x BW

Single-Arm Dumbbell Swings
10e x 30
10e x 30

Ab Wheel
10
10


Rating: 9/10
+ New log, new workout, new goals

[zstadt]

Subbed.

[linedriver465]

Glad to have ya back CM! Hope you had a good holiday break

[CityMiller]

Glad to have ya back CM! Hope you had a good holiday break

Thanks LD - it was good. The break gave me some time to think on some new training techniques and experiment around with them a little.

[zstadt]

Banned for no reason.

[Collin2054]

New log and program look great CM! Will be following.

[zstadt]

New log and program look great CM! Will be following.

Sorry Collin

See
↓ ↓ ↓

Banned for no reason.

[BukAndrew]

Banned for no reason.

What the heck?!

[zstadt]

What the heck?!

Exactly.

[zstadt]

Brilliant logic there...

[CityMiller]

The first meet of the season was an early invitational, here are my best results:


12/9/11
RIT Early Season Invitational


Long Jump - 5.74m
High Jump - 1.73m
Shot Put - 10.32m
4x400 - 3:50.23 (55s split)



1/14/12
RIT Tiger Invitational
*In order of participation*


Long Jump - 5.89m
High Jump - 1.73m
1000m - 2:53.18
Shot Put - 10.04m

[CityMiller]

1/15/12
Next Meet - Edinboro University - 6 Days

Today was Easy Recovery Day with an easy shot put practice. Used the ‘lift’ as part of my warm up for practice.

Easy Recovery
20 Swings with 16lbs shot
4x2 Turkish Get-ups with 16lbs shot

3 Power Throws (easy, form focused)
2 Power Throws (medium, specific aspect focused)
1 Power Throw (intense)
3 Glides (medium, form focused)
2 Glides (intense)
1 Power Throws (intense, form focused)

Had a good shot practice today, experimented back to the glide form and dropped some ‘bombs,’ had one that hit roughly 10.5m.

[CityMiller]

1/16/12
Next Meet - Edinboro University - 5 Days


Sprint/Jump Practice

Warm-up
10 minute drill (run as many laps as possible in 10 minutes) - 25 laps = 3000m
Lap Ladder - .5, 1, 1.5, 2, 1.5, 1, .5 (walk 1 lap recovery between)
10 x 10sec High Knees
10 x 20m Standing Starts

Volume Day Lift
Sumo Deadlift - 3x5 @ 245 lbs
Front Squat - 1x10 @ 135 lbs
Overhead Press - 3x5 @ 120 lbs
Pull-Ups - 2x10 @ BW
DB Swings - 2x10e @ 20 lbs
Ab Push - 2x5 @ 130 lbs

[CityMiller]

1/17/12
Next Meet - Edinboro University - 4 Days


Hurdle/Jump/Vault Practice

4:00pm - 6:30pm
Various Drills for each event


Events at next meet:
- 60m Hurdles
- Long Jump
- High Jump
- Shot Put

[CityMiller]

1/18/12
Next Meet - Edinboro University - 3 Days

Power Day Lift ~ 8:00am

Sumo Deadlift - 3 @ 280, 2 @ 315, 3 @ 280
Front Squat - 1x5 @ 135 lbs
Overhead Press - 3 @ 135, 2 @ 155, 3 @ 135
Pull-Ups - 2x5 @ BW (slow negatively, explosive concentric)
DB Swings - 2x10e @ 30 lbs
Ab Push - 2x10 @ 130 lbs



Sprint/Jump Practice ~ 4:30pm

Plyo Circuit

[CityMiller]

1/19/12
Next Meet - Edinboro University - 2 Days

Shot Put Practice - 3:00pm
- Warm-up (swings, windmills, halos)
- 6 Powers Throws
- 6 Glides

Sprint/High Jump Practice - 4:30pm
- Lean Circles
- Side step Scissors over Hurdles
- 3 step Take Off w/ and w/out weight vest
- Full Jumps
- Block Starts

[CityMiller]

1/20/12
Next Meet - Edinboro University - 1 Day


Shot Put Practice
5 Power Throws
4 Glides


Bus leaves at 7:30am tomorrow morning, it’s gonna be an early one.

[CityMiller]

1/21/12
Meet Day - Edinboro University, PA

Prime Workout - 7:00am
Sumo Deadlift; 5@135, 3@185, 1@280
Press; 5@65, 3@75, 1@135

[CityMiller]

1/21/12
Edinboro University Meet


Event Results (in order of competition):
High Jump: 1.77m *PR*
Long Jump: 5.64m
Shot Put: 8.72m
60m Dash: 7.76s
4x800m Relay: 2:12 split


Notes :
Long Jump - steps were completly off today, best mark was only jump over the ‘minimum’.
Shot Put - Had two official throws over 11m, potentialy 11.5m, but lost control of footing out of the front of the circle. Last throw, took poor mark just to have a mark at all.
60m - Came out of the blocks slowly due to lack of experience / practice, but at-speed running was quality.
4x800m - Was an impromptu event, team needed a 4th runner to run and coach asked me to step in.

[CityMiller]

1/22/12
Next Meet - Empire 8 Championships - 6 Days


Recovery Day
Dumbbell Swings - 2x10 @ 25lbs
Turkish Get-ups w/ DB - 2x2 @ 25lbs

[CityMiller]

1/23/12
Next Meet - Empire 8 Championships - 5 Days

Volume Day Lift: 8:00am
Back Squat - 3x5 @ 255lbs
GHR - 1x10 @ BW
Bench Press - 3x5 @ 205lbs
Unilateral DB Rows - 1x10e @ 100lbs
Power Snatch - 5x4 @ 95lbs
Ant. Chain Push - 2x10 @ 130lbs
**Light weight for Power Snatches to get back into the form**

Sprint/Vault Practice - 4:00pm
16 lap drills (1 sprint, 1 walk)
Timed 300m - 43s
1, 1-2, 1-2-3 Form Drills with Resistance Bands
Timed 300m - 42s
Box/Pole Drills
3 Step Form / Rows

[CityMiller]

1/24/12
Next Meet - Empire 8 Championships - 4 Days


Hurdle Practice - 4:00pm
30 min dynamic Warm up
Hurdle Mobility
Wall Kicks
Leaning Trail Leg Snaps
Balance Trail Leg
Side-Walking Lead/Trail Leg drills
Low Hurdles 1-step Pop-over Skips
Single Hurdles Clearance
First Hurdles out of Blocks
2 Hurdles of of Blocks

[CityMiller]

1/25/12
Next Meet - Empire 8 Champioships - 3 Days


Power Day Lift - 8:00am
Back Squat - 3 @ 275lbs, 2 @ 295lbs, 3 @ 275lbs
RDL - 10 @ 225lbs
Bench Press - 3 @ 215lbs, 2 @ 225lbs, 3 @ 215lbs
Pull-ups - 2x5 @ BW
DB Swings - 2x10e @ 30lbs
Ab Push - 2x10 @ 130lbs


Pole Vault Practice - 4:00pm
Rows into Pit
Inverts
Turns
3 Step Pops, Inverts, Turns
4 Step Pops


***Ended practice in pain. Turns out I have a strain of my posterio-medial musculature of my calf (Gastrocnemius [medial head], Soleus, Tibialis Posterior, Plantaris) stemming from the Achilles’ strain I suffered at the end of last year’s outdoor season couple with a bad episode of shin splints. I had my leg evaluated by the training staff at my university. Turns out that the alignment anatomy of my Achilles’ tendon, in both legs, is off and it creates an abnormal line of pull on my foot that stress the medial aspect of my calf more than the lateral

[CityMiller]

1/26/12
Next Meet - Empire 8 Championships - 2 Days


Pole Vault Practice - 1:30pm
3 Step Rows
Gymnastic Ring Swings
Gymnastic Ring Inverts
4 Step Inverts
5 Step over 10’ bungie

Shot Put Practice - 7:30pm
5 Power Throws
7 Glides