Today’s Workout Log
Speed Camp
Warm-up
- 3 minutes of various jump-roping (two feet, alternating, one foot, etc.)
- 5 minutes of stretching
- 10 Oblique Side-Bends with Barbell
Workout
- 3 40-yard sprints (5.5 seconds, 5.4s, 5.2s)
- Hourglass Fast-Feet Drills (15 seconds, 30s, 45s, 60s)
- Hopscotch Fast-Feet Drills (15 seconds, 30s, 45s, 60s)
- 3 Fatigued 40-yard sprints (5.5 seconds, 5.4s, 5.3s)
- Box Step-Up Fast-Feet Drills (60s, 90s)
- 5 10-Second Treadmill Sled sprints (44 yards, 46y, 48y, 42y, 32y)
- 1 10-Second Treadmill Sled sprint (46 yards)
Workout Journal Notes
Let me say first that my feet are absolutely on fire right now!
We did a lot of agility work where my feet were pounding the ground and changing directions quickly, and I had on some thin ankle socks, so my balls (of my feet!) definitely took a beating.
The workout itself was fun, even if I may not admit it as I’m gasping for breath in the middle of it.
Today was kind of a mid-program test to see how much progress I’ve made in the last few weeks.
We started right off the bat with 3 40-yard sprints. If you remember, my preliminary results were downright deplorable at over 5.7 seconds.
Granted, I knew nothing about form, had no endurance, and was on a sore calf, but still, today’s 5.2 marks a respectable half-second improvement in only 3 weeks.
I’d love to get to 4.9 or below, so I could at least be in the same stratosphere as real sprinters, and he thinks we can get there in these last couple of weeks.
Another great thing I noticed was that my fatigued sprints were almost identical to my first ones, which I think is a great testament to the more endurance-based speed camp I go to on Saturday’s.
My legs are adapting nicely to the added demands, and the results are showing in the real-world.
We ended with my favorite piece of equipment from last week: the Treadmill Sled.
This time, instead of 4-second sprints, I did 5 10-second sprints, and those 10 seconds seemed A LOT longer!
I made it 44 yards on my first attempt, so I set my sights on the 50-yard mark.
I inched closer with each sprint, and made it all the way to 48 yards on the third set, but then my legs were absolutely hosed.
I dropped 6 yards on the next one, and barely gutted out 30 on the 5th set.
That was the end, but I told him to just give me 2 minutes to recover, so I could try one more time for 50 yards.
I gave it everything I had and came up just short at 46, but that was after serious fatigue was setting in, so I have no doubt I’ll hit 50 next time!
Today’s Diet Log
For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.
Current Stats and Measurements (August 10-17, 2008)
Height - 6′3″
Weight - 197.4
Bodyfat - 15%
Biceps - 14.5″
Calves - 15.25″
Thighs - 24.25″
Waist - 33.25″
Chest - 42.3″
Current Supplements
BSN CELLMASS (Creatine)
100% Whey Protein - Gold Standard
Life Extension Multivitamins
NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
Flaxseed Oil 1000mg, 100 softgels
NOW Foods, Glucosamine & Chondroitin plus MSM
Greens+, 9.4 oz powder
Current Workout Routine
Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program








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