Transforming Smoot Carter: Day 5


Baton Rouge, LA- Today was another smoker….perhaps hotter than the day before. If there was any doubt about how hot it was, the fact that my t-shirt was drenched with sweat mid-way through the warmup was proof enough…and I wasn’t even working out. The plan for today was much like that of Tuesday. I wanted to emphasize work capacity development as well as setup a restorative endocrine response.

Sprint Development

This is what I had Smoot do today:

  1. Long Warmup
  2. Static Stretch: B
  3. Sprint Development: Hatori (2 x 40m)
  4. Hurdle Mobility: Static (2 x 8)
  5. General Strength: Vincent 2 x (10 each leg)
  6. General Strength: Ringo (30s on/off)
  7. Body Building Circuits: D, B, C, A (10x)
  8. Cooldown: 400m choice (skip/jog/walk)
  9. Static Stretch: Partner

In this type of heat, the Long Warmup isn’t necessary to get an athlete warm. In fact, one could probably be sufficiently ready to go on a day like today just by walking from one’s car to the track. I still like to use the Long Warmup though both as a precautionary measure and because I think the amount and type of work that it entails fits perfectly on a day like today where building work capacity and loosening up from the previous day are among the objectives. The meat of today’s workout was the 2 general strength series that I had Smoot do. Vincent is a series of lunge exercises. One time through Vincent typically lights up the legs and two times through (which is what I had Smoot do) sets them on fire.

By the time he got to the Ringo series, the combination of the heat and the countless lunges had taken a toll on Smoot. Ringo is one of the tougher general strength series in my training inventory. I use it to develop static core strength but when performed in a fatigued state it becomes a workout for the whole body. Half way through Ringo, I noticed Smoot was having some difficulty with some of the exercises so I decided it would be best to scrap the bodybuilding series which

General Strength: Ringo

I had planned and just have him go straight to cooldown. Overall it was a good workout and Smoot toughed it out really well. I think Smoot was slightly disappointed that I cut short his workout but I thought it would be better to err on the conservative side so he could hit tomorrow’s workout hard.

Later that evening after Smoot had gotten some rest and food, I did some soft tissue work on his lumbar area, right patella tendon, and achilles / calcaneal / foot arch area. He had quite a bit of scar tissue build up surrounding the knee joint as well as in his foot. I spent quite a bit of time working on his right foot as it appears that a metatarsal break earlier in the year has resulted in a complete loss of mobility in the metatarsals. The session proved to be very fruitful but only time will tell how Smoot responds to the therapy.

Mike Young

Mike Young

Founder of ELITETRACK at Athletic Lab
Mike has a BS in Exercise Physiology from Ohio University, an MSS in Coaching Science from Ohio University & a PhD in Biomechanics from LSU. Additionally, he has been recognized as a Certified Strength & Conditioning Specialist (CSCS) from the National Strength & Conditioning Association, a Level 3 coach by USA Track & Field, a Level 2 coach by USA Weightlifting.
Mike Young


📈Owner @AthleticLab 🏆Perf Dir @theNCCourage ⚽️Fit Coach @NorthCarolinaFC ➡️Proformance 📚Keynote Speaker & Author 📊Sport Science & Research🏃🏾‍♂️T&F 💪🏼S&C 🏋🏽‍♂️WL
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Mike Young
Mike Young