Danny Tutskey’s Masters Training Journal 2011/12

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        Participant
        Danny Tutskey on #17718

        Age: 31 (32 on September 3)
        Weight: 163 lbs
        Height: 5’3″
        Post 30 years old PB
        55m: 6.38
        100m: 10.74

        I live and train in Naperville, IL. I train at either North Central Colleges indoor and outdoor track and Benedictine University’s outdoor track. I thought since I am now competing at Masters Meets that this thread could use a boost since it’s not used very often.

        By now you all know that I had ACL Reconstructive Surgery on December 17, 2010. My goal when I returned was to break 11.00. I did achieve that goal and believe that I can run in the 10.60’s.

        Progression of Times Post Surgically

        May 13 – 11.18
        May 20 – 11.03
        June 12 – 11.00
        June 26 – 10.92
        July 10 – 10.77
        July 29 – 10.92 (prelim, shut down between 80-90m)
        July 30 – 10.74

        Current Lifting Bests Post Surgically
        I did not max out during my season. I had a few weeks of self testing and I progressed to the following numbers.

        Power Clean – 230
        Power Snatch – 175
        Bench Press – 275
        Back Squat – 385

        2012 Plan
        I am starting to work some things out for my off season and progression into my regular season. I haven’t set a date for training to begin, but I am nearing that. I am going through my workouts and looking at things that I felt worked very well for me and things that didn’t work so well. I do think that I benefited from days off throughout the week. I don’t think my body can handle training everyday and if I can benefit from a recovery day vs. a tempo recovery I’ll take the day off.

        2012 Goals
        Win the USATF Masters 30-34 y/o 60m Dash
        Repeat as USATF Masters 30-34 y/0 100m Dash
        55m: Break 6.40
        60m: 6.85
        200m: 22.80
        100m: 10.69
        200m: 22.20

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        Participant
        Danny Tutskey on #109604

        A few things I am going to focus on over the upcoming month or two is an increase in flexibility and the development of functional strength. I know over the years I will slow down, however I feel I can delay the onset of it be increasing my functional strength, eating well and developing better flexibility. I am going to enroll in a hot yoga class to increase my flexibility. The class will be a 30 day class and should give me a base for development to continue through the season. Overall, I think this will improve many facets of my training and competition.

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        Josh Hurlebaus on #109607

        Atta boy, way to kick some ass this weekend!

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        Participant
        Blivit on #109612

        Nice, another masters athlete…and near the same age too.

        I also compete in masters 30-34 (I’m 32) and am very interested in your training. My times many many years ago were near yours but now not so much. I really want to get back down but am not having much luck. I am a 200/400 runner. I took 11 years off from running which I am sure is what slowed me down. 2 years ago is when I started back up, tried to do too much and was left with 3 hamstring pulls. Backed off last year and didn’t have the injuries but still had not gained much speed or fitness wise.

        I too learned that my body could not handle training every day. What sort of schedule do you follow?

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        Participant
        Danny Tutskey on #109613

        Atta boy, way to kick some ass this weekend!

        I kind of got the bug again. I had a lot of fun training and competing. I wish this season wasn’t over.

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        Danny Tutskey on #109614

        Nice, another masters athlete…and near the same age too.

        I also compete in masters 30-34 (I’m 32) and am very interested in your training. My times many many years ago were near yours but now not so much. I really want to get back down but am not having much luck. I am a 200/400 runner. I took 11 years off from running which I am sure is what slowed me down. 2 years ago is when I started back up, tried to do too much and was left with 3 hamstring pulls. Backed off last year and didn’t have the injuries but still had not gained much speed or fitness wise.

        I too learned that my body could not handle training every day. What sort of schedule do you follow?

        During my gpp (10 weeks) I trained pretty much everyday (M-F). Once I got into early, main and championship phase I mainly trained a combination of Monday, Tuesday, Thursday or Monday Tuesday, Friday or Tuesday, Wednesday, Saturday. Generally Monday was an Acc. Development day, Tuesday was SE and Friday was Max V.

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        Participant
        Danny Tutskey on #110267

        I have set up 5 weeks of training that I am going to do prior the start of my gpp workouts in October. I’m trying something a little different from what I normally do. I doing high rep exercises on Monday, Wednesday, Thursday, Saturday lifting workouts. I’ve decided to include warm ups, specific warm ups, basic strength and strength endurance on Mondays. Tuesday will be a recovery/warm up. Wednesday will include dynamic warm up, specific warm up, strength, and injury prevention. Thursday will have Dynamic Warm up, Specific warm up, basic strength, midsection and work capacity. Friday will inlude another off day. Saturday Warm up and strengrh components.

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        Participant
        Danny Tutskey on #110300

        Monday, August 29, 2011

        Day 1, Week 1 – Lifting

        10′ Dynamic Warm up
        Specific Warm up

        3 x 10 OH Squat
        3 x 10 Back Squat
        3 x 10 Bulgarian Squat
        3 x 10 Push Press

        Strength Endurance
        2 x 40y Marching RDL

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        Participant
        Christopher Glaeser on #110307

        By now you all know that I had ACL Reconstructive Surgery on December 17, 2010. My goal when I returned was to break 11.00. I did achieve that goal and believe that I can run in the 10.60’s.

        Yes, believe it. Athletes can and do come back from knee surgery.

        Best,
        Christopher

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        Danny Tutskey on #110389

        Tuesday, August 30, 2011

        Day 2, Week 1

        10′ Dynamic Warm up
        Specific Warm up

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        Participant
        Danny Tutskey on #110390

        Wednesday, August 31, 2011

        Day 3, Week 1 – Lifting

        10′ Dynamic Warm up
        Specific Warm up

        3 x 20 KB Swing
        3 x 10 Clean Deadlift
        3 x 10 Glute/Ham Raise
        3 x Max Pull Ups

        Injury Prevention
        Neck Circuit 3 x 30s
        3 x 10ea Lateral Band Walks

        Work Capacity
        Tabata Swing 20 seconds hard 10 Easy X 4 min

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        Participant
        Danny Tutskey on #110391

        Thursday, September 1, 2011

        Day 4, Week 1 – Lifting

        10′ Dynamic Warm up
        Specific Warm up

        3 x 10 OH Squat
        3 x 10 Squat
        3 x 10 Shoulder Press
        3 x 10 Dips

        Mid Section
        3 x Max Kip Ups
        3 x 15 Back Ext

        Work Capacity

        Tabata Squat 20 seconds hard 10 Easy X 4 min

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        Danny Tutskey on #110552

        Friday, September 2, 2011

        Day 5, Week 1 – Off Day

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        Participant
        Danny Tutskey on #110553

        Saturday, September 3, 2011

        Day 6, Week 1 – Lifting

        10′ Dynamic Warm up
        Specific Warm up

        3 x 10 Clean Pull From Knee
        3 x 10 RDL
        3 x Max Chin Ups
        3 x 10 Hammer Curl

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        Participant
        Danny Tutskey on #110554

        Sunday, September 4, 2011

        Day 7, Week 1 – Cross Training

        20′ Dynamic Warm up
        Specific Warm up

        8:25 AM Flag Football Game 8v8

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        Participant
        Danny Tutskey on #110555

        Monday, September 5, 2011

        Day 1, Week 2 – Lifting

        10′ Dynamic Warm up
        Specific Warm up

        3 x 10 OH Squat
        3 x 10 Back Squat
        3 x 10 Bulgarian Squat
        3 x 10 Push Press

        Strength Endurance
        3 x 40y Marching RDL

        All of my lifts increased in weight. The goal is to be able to do 12 reps and no more.

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        Danny Tutskey on #110556

        Tuesday, September 6, 2011

        Day 2, Week 2

        10′ Dynamic Warm up
        Specific Warm up

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        Participant
        Danny Tutskey on #110557

        Wednesday, September 7, 2011

        Day 3, Week 2 – Lifting

        10′ Dynamic Warm up
        Specific Warm up

        3 x 10 KB Swing
        3 x 10 Clean Deadlift
        3 x 10 Glute/Ham Raise
        3 x Max Pull Ups

        Injury Prevention
        Neck Circuit 3 x 30s
        3 x 10ea Lateral Band Walks

        Work Capacity
        Tabata Swing 20 seconds hard 10 Easy X 4 min[/quote]

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        Participant
        Danny Tutskey on #110599

        Thursday, September 8, 2011

        Day 4, Week 2 – Lifting

        10′ Dynamic Warm up8
        Specific Warm up

        3 x 10 OH Squat
        3 x 10 Squat
        3 x 10 Shoulder Press
        3 x 10 Dips

        Mid Section
        3 x Max Kip Ups
        3 x 15 Back Ext

        Work Capacity
        Tabata Squat 20 seconds hard 10 Easy X 4 min

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        Participant
        Danny Tutskey on #110662

        Saturday, September 10, 2011

        Day 6, Week 2 – Lifting

        10′ Dynamic Warm up
        Specific Warm up

        3 x 10 Clean Pull From Knee
        3 x 10 RDL
        3 x Max Chin Ups
        3 x 10 Hammer Curl

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        Danny Tutskey on #110663

        Sunday, September 11, 2011

        Day 7, Week 2 – Cross Training

        20′ Dynamic Warm up
        Specific Warm up

        8:25 AM Flag Football Game 8v8

        Game went to triple overtime. I pretty much played every down and both sides of the ball. I was surprised that held up as well as I did since I haven’t done any running yet.

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        Participant
        Danny Tutskey on #110693

        Monday, September 12, 2011

        Day 1, Week 3 – Lifting

        10′ Dynamic Warm up
        Specific Warm up

        3 x 10 OH Squat
        3 x 10 Back Squat
        3 x 10 Bulgarian Squat
        3 x 10 Push Press

        Strength Endurance
        3 x 40y Marching RDL

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        Danny Tutskey on #110720

        Tuesday, September 13, 2011

        Day 2, Week 3

        10′ Dynamic Warm up
        Specific Warm up

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        Participant
        Danny Tutskey on #110721

        Wednesday, September 14, 2011

        Day 3, Week 3 – Lifting

        10′ Dynamic Warm up
        Specific Warm up

        3 x 10 KB Swing
        3 x 10 Clean Deadlift
        3 x 10 Glute/Ham Raise
        3 x Max Pull Ups

        Injury Prevention
        Neck Circuit 3 x 30s
        3 x 10ea Lateral Band Walks

        Work Capacity
        Tabata Swing 20 seconds hard 10 Easy X 4 min

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        Participant
        Danny Tutskey on #110774

        Thursday, September 15, 2011

        Day 4, Week 3 – Lifting

        10′ Dynamic Warm up8
        Specific Warm up

        3 x 10 OH Squat
        3 x 10 Squat @ 300
        3 x 10 Shoulder Press
        3 x 10 Dips

        Mid Section
        3 x Max Kip Ups
        3 x 15 Back Ext

        Work Capacity
        Tabata Squat 20 seconds hard 10 Easy X 4 min

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        Participant
        Danny Tutskey on #110802

        Saturday, September 17, 2011

        Day 6, Week 3 – Lifting

        10′ Dynamic Warm up
        Specific Warm up

        3 x 10 Clean Pull From Knee
        3 x 10 RDL
        3 x Max Chin Ups
        3 x 10 Hammer Curl

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        Participant
        Danny Tutskey on #110803

        Saturday, September 17, 2011

        Day 6, Week 3 – Lifting

        10′ Dynamic Warm up
        Specific Warm up

        3 x 10 Clean Pull From Knee
        3 x 10 RDL
        3 x Max Chin Ups
        3 x 10 Hammer Curl

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        Participant
        Danny Tutskey on #110838

        Sunday, September 18, 2011

        Day 7, Week 3 – Cross Training

        20′ Dynamic Warm up
        Specific Warm up

        8:25 AM Flag Football Game 8v8

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        Participant
        Danny Tutskey on #111002

        Tuesday, September 20, 2011 – Unloading Week/Weights move easy

        Day 1, Week 4 – Lifting

        10′ Dynamic Warm up
        Specific Warm up

        3 x 10 OH Squat
        5 x 5 Back Squat
        5 x 5 Bulgarian Squat
        5 x 5 Push Press

        Strength Endurance
        2 x 40y Marching RDL

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        Participant
        Danny Tutskey on #111003

        Thursday, September 22, 2011

        Day 2, Week 4 – Lifting

        10′ Dynamic Warm up
        Specific Warm up

        3 x 10 KB Swing
        5 x 5 Clean Deadlift
        3 x 10 Glute/Ham Raise
        3 x Max Pull Ups

        Injury Prevention
        Neck Circuit 3 x 30s
        3 x 10ea Lateral Band Walks

        Work Capacity
        Tabata Swing 20 seconds hard 10 Easy X 4 min

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        Participant
        Danny Tutskey on #111004

        Saturday, September 24, 2011

        Day 3, Week 4 – Lifting

        10′ Dynamic Warm up
        Specific Warm up

        5 x 5 Clean Pull From Knee
        3 x 10 RDL
        3 x Max Chin Ups
        3 x 10 Hammer Curl

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        Participant
        Danny Tutskey on #111005

        Sunday, September 25, 2011

        Day 4, Week 4 – Cross Training

        20′ Dynamic Warm up
        Specific Warm up

        8:55 AM Flag Football Game 8v8

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        Participant
        Danny Tutskey on #111006

        I’ve been thinking about my training for GPP. I was thinking of doing some quarter miler training. It’s mostly Ext. Tempo, but I’ll be putting in some acceleration. I was hoping to get some input from anyone reading this. My thought process behind this is that my speed can be enhanced by the strength that I gain on the track with this particular kind of training. Thoughts? Opinions?

        Here is a couple of weeks.

        Day 1 – 6 x 200m – 2′ rest
        Day 2 – Acceleration, 6 x 100m focus on technique
        Day 3 – 2 x 200m hills sprint up/walk down
        Day 4 – 2 x 500m – 15′ rest
        Day 5 – Acceleration, 6 x 100m focus on technique

        Day 1 – 8 x 200m – 2′ rest
        Day 2 – 2 x 4 x 50m sled pulls
        Day 3 – 5 x 300m @ :52 – 6′ rest
        Day 4 – Acceleration, 6 x 100m focus on technique
        Day 5 – 3 x 200m hills, sprint up/down

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        Participant
        Danny Tutskey on #111130

        I’ve planned a 24 week season and I’m moving my start date for training up to October 3. Here is a very, very brief overview of the training blocks.

        GPP Weeks 1-8, October 3 – November 26
        SPP Weeks 9-12, November 28 – December 24
        Comp Phase Weeks 13-24, December 26 – March 18 (USA Masters) if I’m able to compete.

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        Danny Tutskey on #110513

        Saturday, October 1, 2011

        Pre Season Test Day

        I decided to do some preseason testing today. I haven’t really been someone who tests prior to the season starting, but I thought I’d do things differently. I tested out in the 30m Sprint, Standing Long Jump, 3 Consecutive Hop, Between Legs Forward and Overhead Back Throw. I used an 8 lb. med ball. My sprints were hand held. I didn’t jump into a pit, I just jumped on turf. Here are the results.

        30m sprint – 3.85 (had one faster, but don’t believe the time)
        Standing LJ – 8’6″
        3 Hop – 26’4″
        BLF – 51’10.5″
        OHB – 55’8″

        Workouts start on Monday! I’ll test again in 4 weeks or so.

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        Participant
        Danny Tutskey on #111218

        Sunday, October 2, 2011

        Cross Training

        20′ Dynamic Warm up
        Specific Warm up

        8:55 AM Flag Football Game 8v8

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        Participant
        Danny Tutskey on #111219

        Monday, October 3, 2011

        Acceleration – 5 am Track Workout

        Dynamic Warm up
        Specific Drills

        2 x 4 x 20m Hills
        (sprint up/walk down)
        1 x 4 x 20m Skips for Height
        1 x 4 x 20m Bounds

        Weights – 6 am

        Back Squat 4 x 5 @ 225, 225, 275, 275
        DB Bulgarian Squat 4 x 5 @ 40db
        Bench Press 4 x 5 @ 185
        JM Press 4 x 10 @ 95

        Core Work
        Windmill Toe Touch 2 x 10
        The Rack 2 x 20s + 15 lifts
        Med Ball Rotations 2 x 10
        Med Ball Back ext 3 x 10
        Med Ball Lying Side Bend 2 x 10

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        Participant
        Danny Tutskey on #111237

        Tueday, October 4, 2011

        Acceleration – 5 am Track Workout

        Dynamic Warm up
        Specific Drills

        6 x 200m @ :36
        2′ rest

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        Danny Tutskey on #111273

        Wednesday, October 5, 2011

        General Day – 5 am Workout

        10′ Bike Ride
        Specific Drills

        Med Ball Circuit – Orangemen – 65-80 Throws

        Chest Pass
        Across the Body
        Hammer Toss
        OH
        Overhead Back
        BLF

        Weights

        Power Clean 4 x 3 @ 185
        Clean Pull 4 x 4 @ 215
        Back Extension 4 x 10 @ 35#
        Pull Ups 4 x 5

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        Participant
        Danny Tutskey on #111274

        Thursday, October 6, 2011

        Acceleration – 5 am Workout

        Dynamic Warm Up
        Specific Drills
        Sprint Mechanics

        6 x 100m Bounds to Speed (Sprinting 80-90% in the last 60m)

        400m Jog Cool down
        10′ Static Stretching

        Weights

        Front Squat 4 x 5 @ 175
        SL Squat 4 x 5 @ 135
        Military Press 4 x 5 @ 135
        Decline Tricep Extension 4 x 10 @ 25#

        CORE
        Windmill Touch and Press 2 x 10
        Rope Crunch 2 x 15
        Wt. Back Ext. 2 x 10
        Hanging Side Bends 2 x 10
        Plate 180’s 2 x 10

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        Danny Tutskey on #111295

        Friday, October 7, 2011

        Active Recovery – 5 am Workout

        Dynamic Warm Up
        Specific Drills
        Static Flex

        6 x 100m form focus

        Cool down
        100m/jog, 300m Shin Builder
        10′ Static Stretching

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        Participant
        Danny Tutskey on #111372

        Saturday, October 8, 2011

        Active Recovery – 10 am Workout

        10′ Bike Warm up
        Static Flex

        Weights

        Power Snatch 4 x 3 @ 135
        Snatch Pull 4 x 4 @ 185
        RDL 4 x 5 @ 135
        Glute-Ham Raise 4 x 10
        Rows 4 x 5 @ 135

        Cool down
        10′ Static Stretching

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        Participant
        Danny Tutskey on #111373

        Sunday, October 9, 2011

        Cross Training

        20′ Dynamic Warm up
        Specific Warm up

        8:55 AM Flag Football Game 8v8

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        Participant
        Danny Tutskey on #111441

        Monday, October 10, 2011

        Acceleration – 5 am Track Workout

        Dynamic Warm up
        Specific Drills

        2 x 4 x 20m Hills
        (sprint up/walk down)
        1 x 4 x 20m Skips for Height
        1 x 4 x 20m Bounds

        Weights – 6 am

        Back Squat 4 x 5
        DB Bulgarian Squat 4 x 5
        Bench Press 4 x 5
        JM Press 4 x 10

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        Participant
        Danny Tutskey on #111443

        Tuesday, October 11, 2011

        Optional Day Off

        I’m taking today off and tomorrow will be a day off as well. I’m leaving for a wedding in New Mexico in the morning. I’ll resume training on Thursday and Friday. I had a workout of some sort over the past 10 days. So a day is much needed.

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        Participant
        Danny Tutskey on #111474

        Thursday, October 13, 2011

        Acceleration – 6:30 am Workout –
        Albuquerque, NM

        Dynamic Warm Up
        Specific Drills
        Sprint Mechanics

        6 x 100m Bounds to Speed (Sprinting 80-90% in the last 60m)
        2 x 200m @ :37, 1′ rest

        400m Jog Cool down
        10′ Static Stretching

        Solid workout. A little sore from all the travel from the previous day. The altitude took time to adjust to. I’m at 5,000 ft. My leg workout this afternoon will be trampoline workout with my friends son.

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        Participant
        Danny Tutskey on #111523

        Friday, October 14, 2011

        Acceleration – 4:30 am Workout –
        Albuquerque, NM

        Dynamic Warm Up
        Specific Drills
        Sprint Mechanics

        6 x 100m @ :14 – 1′ jog/1′ walk rest
        400m Jog Cool down
        10′ Static Stretching

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        Participant
        Danny Tutskey on #111539

        Monday, October 17, 2011

        Acceleration – 5 am Track Workout

        Dynamic Warm up
        Specific Drills

        2 x 4 x 30m Hills
        (sprint up/walk down)
        1 x 4 x 30m Skips for Height
        1 x 4 x 30m Bounds

        2 x 150m Build Ups 50m @ 50%, 50m @ 65%, 50m @ 97%

        10′ Static Stretch

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        Participant
        Danny Tutskey on #111560

        Monday, October 17, 2011

        Weights – 5 pm

        Back Squat 4 x 5 @ 225, 250, 275, 300
        DB Bulgarian Squat 4 x 10 @ 35db
        Bench Press 4 x 5 @ 185
        JM Press 4 x 10 @ 95

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        Participant
        Danny Tutskey on #111586

        Tueday, October 18, 2011

        Acceleration – 5 pm Track Workout

        Dynamic Warm up
        Specific Drills

        5 x 200m @ :37
        2′ rest

        100m jog/300m shin builder

        I didn’t quite make it through the workout. I forgot to take my meds for asthma. I did run the first 2 in 32 and 34, then tailed of to 37, but had a difficult time breathing.

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        Participant
        Danny Tutskey on #113072

        Thursday, October 20

        Track Workout

        Dynamic Warm-Up
        Sprint Mechanics

        Acceleration
        6 x 100m of bound to speed
        Sprinting (85-90% in the
        last 60m)

        Cool down (Grass)
        400m jog

        10′ static stretch

        Bound runs: start out
        bounding with long bounds
        and gradually increase your
        speed into a run ending in a form sprint @ 80-90%

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        Participant
        Danny Tutskey on #113073

        Sunday, October 23, 2011

        Cross Training

        20′ Dynamic Warm up
        Specific Warm up

        8:55 AM Flag Football Game 8v8

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        Participant
        Danny Tutskey on #113074

        Monday, October 24, 2011

        Week 4, Day 1

        Acceleration – 5 am Track Workout

        Dynamic Warm up
        Specific Drills

        3 x 4 x 30m Hills
        (sprint up/walk down)

        10′ Static Stretch

        Weights

        Back Squat 4 x 4
        DB Bulgarian Squat 4 x 10
        Bench Press 4 x 4
        JM Press 4 x 10

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        Participant
        Danny Tutskey on #113075

        Tuesday, October 25, 2011

        Week 4, Day 2

        Extensive Tempo – 5 am Track Workout

        Dynamic Warm-Up
        Mobility

        Extensive Tempo
        2 x 100m build ups
        Walk 100m

        6 x 200m @ :36- 2′ rest

        Cool down (Grass)
        100m jog/300m shin build

        10′ static stretch

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        Participant
        Danny Tutskey on #113076

        Wednesday, October 26, 2011

        Week 4, Day 3

        Dynamic Warm-Up
        Hurdle Mobility

        4 x 150m builds to 85-90%
        3′ walk rest

        Cool down (Grass)
        800m

        Weights

        Clean 5 x 2
        Clean Pull 4 x 3
        Goodmorning 4 x 4
        Back Extension 4 x 10
        Pull ups 4 x 4

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        Participant
        Danny Tutskey on #113077

        Thursday, October 27, 2011

        Week 4, Day 4

        Dynamic Warm-Up
        Sprint Mechanics

        Acceleration
        6 x 100m of bound to speed
        Sprinting (85-90% in the
        last 60m)

        Cool down (Grass)
        400m jog

        10′ static stretch

        Bound runs: start out
        bounding with long bounds
        and gradually increase your
        speed into a run ending in a form sprint @ 80-90%

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        Participant
        Danny Tutskey on #113078

        Sunday, October 30, 2011

        Cross Training

        20′ Dynamic Warm up
        Specific Warm up

        8:55 AM Flag Football Game 8v8

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        Participant
        Danny Tutskey on #113079

        Week of October 31, 2011 Week 5 Training
        Week of November 7, 2011 Week 6 Training
        Week of November 14, 2011 Week 7 Training

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        Participant
        Danny Tutskey on #113080

        Week of November 21, 2011 Week 8 Training
        Week of November 28, 2011 Week 9 Training
        Week of December 5, 2011 Week 10 Training

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        Participant
        Danny Tutskey on #113081

        I fell so far behind in posting all of my workouts I attached the training on the track. I did not attach the training in the weightroom yet. I am looking to do so and hopefully from now on I can continue to update this daily.

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        Participant
        Danny Tutskey on #113297

        Monday, October 31, 2011

        Week 5, Day 1

        Acceleration Workout
        3 x 4 x 40m Hills (sprint up/walk down) 2′ rest/set
        1 x 4 x 40m Skip for Height
        1 x 4 x 40m Bounds

        Cool down (Grass)
        10′ Static Stretch

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        Participant
        Danny Tutskey on #113298

        Monday, October 31, 2011

        Week 5, Day 1

        Weight room Workout
        Back Squat 4 x 4
        DB Bulgarian Squat 4 x 10
        Bench Press 4 x 4
        Jerk Press 4 x 10

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        Participant
        Danny Tutskey on #113299

        Tuesday, November 1, 2011

        Week 5, Day 2

        Dynamic Warm-Up
        Hurdle Mobility

        Extensive Tempo
        2 x 100m build ups
        Walk 100m

        8 x 200m @ :34- 2′ rest

        Cool down (Grass)
        100m jog/300m shin build

        10′ static stretch

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        Participant
        Danny Tutskey on #113300

        Wednesday, November 2, 2011

        Week 5, Day 3

        Dynamic Warm-Up
        Hurdle Mobility

        4 x 150m builds to 97%
        3′ walk rest

        50m @ 50%
        50m @ 75%
        50m @ 97%

        Cool down (Grass)
        800m

        10′ static stretch

        Weight Room

        Med Ball Circuit- med. wt. (Orangeman, Husker, or Seminole – 60 Throws Total)

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        Participant
        Danny Tutskey on #113301

        Wednesday, November 2, 2011

        Week 5, Day 3

        Weight room Workout

        Power Clean 5 x 2
        Clean Pull 4 x 3
        Goodmorning 4 x 4
        Back Extension 4 x 10
        Pullups 4 x 4

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        Participant
        Danny Tutskey on #113302

        Wednesday, November 2, 2011

        Week 5, Day 4

        Dynamic Warm-Up
        Sprint Mechanics

        Acceleration
        3 x 200m hills @ :34-:37
        Rest= walk down

        Cool down (Grass)
        400m jog

        10′ static stretch

        Weight Room

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        Participant
        Danny Tutskey on #113303

        Thursday, November 3, 2011

        Week 5, Day 4

        Weight room Workout

        Front Squat 4 x 4
        SL Squat 4 x 5
        Military Press 4 x 4
        Decline Tricep Ext. 4 x 10

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        Participant
        Danny Tutskey on #113304

        Friday, November 4, 2011

        Week 5, Day 5

        Dynamic Warm-Up
        Sprint Mechanics

        3 x 300m @ :40-:42
        3’rest, 3′ off

        Cool down (Grass)
        100m jog/300m shin build

        Gen. Strength Circuit 150-200 reps

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        Participant
        Danny Tutskey on #113305

        Monday, November 7, 2011

        Week 6, Day 1

        Dynamic Warm-Up
        Sprint Mechanics

        Acceleration
        2 x 3 x Stadium stairs
        REP Rest= walk-1′ rest/2′

        1 lap jog

        Cool down (Grass)
        10′ static stretch

        Weight Room

        Back Squat 4 x 4
        DB Bulgarian Squat 4 x 10
        Bench Press 4 x 4
        JM Press 4 x 10

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        Participant
        Danny Tutskey on #113306

        Tuesday, November 8, 2011

        Week 6, Day 2

        Dynamic Warm-Up
        Hurdle Mobility

        Extensive Tempo
        2 x 150m build ups
        (50%-75%-sub max)
        Walk 150m

        8 x 200m @ :32- 2′ rest

        Cool down (Grass)
        100m jog/300m shin build

        10′ static stretch

      • Avatar
        Participant
        Danny Tutskey on #113307

        Wednesday, November 9, 2011

        Week 6, Day 3

        Dynamic Warm-Up
        Hurdle Mobility

        6 x 150m builds to 97%
        3′ walk rest

        50m @ 50%
        50m @ 75%
        50m @ 97%

        Cool down (Grass)
        800m

        10′ static stretch

        Med Ball Circuit- med. wt. (Orangeman, Husker, or Seminole – 60 Throws Total)

        Weight Room

        Clean 5 x 2
        Clean Pull 4 x 3
        Goodmorning 4 x 4
        Back Extension 4 x 10
        Pullups 4 x 4

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        Participant
        Danny Tutskey on #113308

        Thursday, November 10, 2011

        Week 6, Day 4

        Dynamic Warm-Up
        Sprint Mechanics

        Acceleration
        3 x 6 x hills
        Rest= walk down

        Cool down (Grass)
        400m jog

        10′ static stretch

        Weight Room

        Front Squat 4 x 4
        SL Squat 4 x 5
        Military Press 4 x 4
        Decline Tricep Ext. 4 x 10

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        Participant
        Danny Tutskey on #113309

        Friday, November 11, 2011

        Week 6, Day 5

        Dynamic Warm-Up
        Sprint Mechanics

        3 x 150m @ :21
        4’rest
        2 x 75m build ups to submax

        Cool down (Grass)
        100m jog/300m shin build

        Gen. Strength Circuit 150-200 reps

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        Participant
        Danny Tutskey on #113310

        Monday, November 15, 2011

        Week 7, Day 1

        Dynamic Warm-Up
        Sprint Mechanics

        Acceleration
        3 x 50m build ups

        4 x 4 x 40m hills
        Walk down rest

        Cool down (Grass)
        10′ static stretch

        Weight Room

        Back Squat 3 x 5
        Reverse Lunge 4 x 8
        CG Bench Press 3 x 10
        Dips 4 x 20

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        Participant
        Danny Tutskey on #113311

        Tuesday, November 15, 2011

        Week 7, Day 2

        Dynamic Warm-Up
        Hurdle Mobility

        Extensive Tempo
        12 x 100m
        1′ rest

        Cool down (Grass)
        100m jog/300m shin build

        10′ static stretch

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        Participant
        Danny Tutskey on #113312

        Wednesday, November 16, 2011

        Week 7, Day 3

        Dynamic Warm-Up
        Hurdle Mobility

        3 x 150m build ups
        150m walk rest

        50m @ 50%
        50m @ 75%
        50m @ 97%

        6 x 75m @ :9.5-:10.0
        3:30 rest

        Cool down (Grass)
        800m

        10′ static stretch

        Med Ball Circuit- med. wt. (Orangeman, Husker, or Seminole – 60 Throws Total)

        Weight Room

        Hang Clean (BK) 3 x 3
        Hang Pull (BK) 3 x 4
        Goodmorning 3 x 5
        Back Extension 4 x 8
        Chin Ups 3 x 5

      • Avatar
        Participant
        Danny Tutskey on #113313

        Thursday, November 17, 2011

        Week 7, Day 4

        Dynamic Warm-Up
        Sprint Mechanics

        10′ static stretch

        Weight Room

        Pause Squat 3 x 5
        Step Up 4 x 4
        Military Press 3 x 5
        Tricep Pressdowns 4 x 8

      • Avatar
        Participant
        Danny Tutskey on #113314

        Friday, November 18, 2011

        Week 7, Day 5

        Dynamic Warm-Up
        Sprint Mechanics

        6 x 150m @ :21
        4’rest
        2 x 75m build ups to submax

        Cool down (Grass)
        100m jog/300m shin build

        Gen. Strength Circuit 150-200 reps

      • Avatar
        Participant
        Danny Tutskey on #113315

        Monday, November 21, 2011

        Week 8, Day 1

        Dynamic Warm-Up
        Sprint Mechanics

        Acceleration
        3 x 30m Test (3.72)
        Full Recovery

        1 x 4 Skip for Height
        1 x 4 Bounds
        Walk down rest

        Cool down (Grass)
        10′ static stretch

        Weight Room

        Back Squat 3 x 5
        Reverse Lunge 4 x 8
        CG Bench Press 3 x 10
        Dips 4 x 20

      • Avatar
        Participant
        Danny Tutskey on #113316

        Tuesday, November 22, 2011

        Week 8, Day 2

        Dynamic Warm-Up
        Hurdle Mobility

        Extensive Tempo
        12 x 100m @ :15
        1′ rest

        Cool down (Grass)
        100m jog/300m shin build

        10′ static stretch

      • Avatar
        Participant
        Danny Tutskey on #113317

        Wednesday, November 23, 2011

        Week 8, Day 3

        Dynamic Warm-Up
        Hurdle Mobility

        3 x 150m build ups
        150m walk rest

        50m @ 50%
        50m @ 75%
        50m @ 97%

        Cool down (Grass)
        800m

        10′ static stretch

        Med Ball Circuit- Orangeman (light MB)
        65-80 Throws

        Weight Room

        Hang Clean (BK) 3 x 3
        Hang Pull (BK) 3 x 4
        Goodmorning 3 x 5
        Back Extension 4 x 8
        Chin Ups 3 x 5

      • Avatar
        Participant
        Danny Tutskey on #113318

        Monday, November 28, 2011

        Week 9, Day 1

        Dynamic Warm-Up
        Sprint Mechanics

        Acceleration
        3 x 75m build ups

        2 sets of starting drills
        8 pushup- 50m @ 99%
        5 mule kick- 50m @ 99%
        React then 50m @ 99%
        150m jog- 50m walk- 1′

        Cool down (Grass)
        10′ static stretch

        Weight Room

        Back Squat 3 x 5
        Reverse Lunge 4 x 8
        CG Bench Press 3 x 10
        Dips 4 x 20

      • Avatar
        Participant
        Danny Tutskey on #113319

        Tuesday, November 29, 2011

        Week 9, Day 2

        Dynamic Warm-Up
        Mobility

        Extensive Tempo
        6 x 200m @ :30
        2′ rest

        4 x 40 quick action

        Cool down (Grass)
        100m jog/300m shin build

        10′ static stretch

      • Avatar
        Participant
        Danny Tutskey on #113320

        Wednesday, November 30, 2011

        Week 9, Day 3

        Light Warm-Up

        Weight Room

        Hang Clean (BK) 3 x 3
        Hang Pull (BK) 3 x 4
        Goodmorning 3 x 5
        Back Extension 4 x 8
        Chin Ups 3 x 5

      • Avatar
        Participant
        Danny Tutskey on #113321

        Thursday, December 1, 2011

        Week 9, Day 4

        Dynamic Warm-Up
        Sprint Mechanics

        Acceleration
        3 x 75m build ups

        2 sets of starting drills
        8 pushup- 50m @ 99%
        5 mule kick- 50m @ 99%
        React then 50m @ 99%
        150m jog- 50m walk- 1′

        Cool down (Grass)
        10′ static stretch

        Weight Room

        Pause Squat 3 x 5
        Step Up 4 x 4
        Military Press 3 x 5
        Tricep Pressdowns 4 x 8

      • Avatar
        Participant
        Danny Tutskey on #113322

        Friday, December 2, 2011

        Week 9, Day 5

        Dynamic Warm-Up
        Sprint Mechanics

        Extensive Tempo
        6 x 100m form runs
        (Not fast! Focus is on form)

        Cool down (Grass)
        100m jog/300m shin build

        Active Recovery
        Grass Cool down

      • Avatar
        Participant
        Danny Tutskey on #113323

        Monday, December 5, 2011

        Week 10, Day 1

        Dynamic Warm-Up
        Sprint Mechanics

        Acceleration
        4 x 75m build ups
        300m walk

        6 x 20m
        5′ rest
        Hurdle step over drills

        Cool down (Grass)
        10′ static stretch

        Weight Room

        Back Squat 3 x 4
        Reverse Lunge 4 x 8
        CG Bench Press 3 x 4
        Dips 4 x 8

      • Avatar
        Participant
        Danny Tutskey on #113324

        Tuesday, December 6, 2011

        Week 10, Day 2

        Dynamic Warm-Up
        Mobility

        Extensive Tempo
        6 x 200m @ :30
        2′ rest

        4 x 40 quick action

        Cool down (Grass)
        100m jog/300m shin build

        10′ static stretch

      • Avatar
        Participant
        Danny Tutskey on #113325

        Wednesday, December 7, 2011

        Week 10, Day 3

        Light Warm-Up

        Weight Room

        Hang Clean (BK) 4 x 2
        Hang Pull (BK) 3 x 3
        Goodmorning 3 x 4
        Back Extension 4 x 8
        Pullups 3 x 4

      • Avatar
        Participant
        Danny Tutskey on #113326

        Thursday, December 8, 2011

        Week 10, Day 4

        Dynamic Warm-Up
        Sprint Mechanics

        Acceleration
        3 x 75m build ups

        3 x 30m w/30m run-in (2.98, 3.01, 2.98)
        3′ rest

        Cool down (Grass)
        10′ static stretch

        Weight Room

        Pause Squat 3 x 4
        Step Up 4 x 4
        Military Press 3 x 4
        Tricep Pressdowns 4 x 8

      • Avatar
        Participant
        Danny Tutskey on #113327

        Friday, December 9, 2011

        Week 10, Day 5

        Dynamic Warm-Up
        Sprint Mechanics

        Extensive Tempo
        6 x 200m @ +:30
        2′ rest

        Cool down (Grass)
        100m jog/300m shin build

        Active Recovery
        Grass Cool down

      • Avatar
        Participant
        Danny Tutskey on #113329

        Monday, December 12, 2011

        Week 11, Day 1

        Dynamic Warm-Up
        Sprint Mechanics

        Acceleration
        3 x (3 x 30m) 2′ rest/rep, 5′ rest/set

        3.78, 3.85, 3.72
        3.72, 3.83, 3.79
        3.81, 3.77, 3.76[/b]

        Cool down (Grass)
        10′ static stretch

        Weight Room

        Power Clean 4 x 3 @ 175, 175, 180, 185
        Clean Pull 4 x 3 @ 195, 195, 205, 210
        RDL 3 x 5 @ 155
        BB Row 3 x 5 @ 135
        Wt. Chinups 2 x 8

      • Avatar
        Participant
        Danny Tutskey on #113330

        Tuesday, December 13, 2011

        Week 11, Day 2

        Dynamic Warm-Up
        Hurdle Mobility

        Anaerobic Conditioning
        3 x (120m, 100m, 80m)

        120m (16.04, 14.13, 14.17)
        100m (12.98,12.32, 12.23)
        80m (9.23, 9.43, 8.81)

        Cool down

      • Avatar
        Participant
        Danny Tutskey on #113333

        Wednesday, December 14, 2011

        Week 11, Day 3

        Weight Room

        Back Squat 4 x 5 @ 300, 300, 310, 310
        SL Step Ups 3 x 5 @ 95
        Bench Press 4 x 5 @ 195, 205, 205, 215
        Push Press 3 x 5 @ 95
        Calf Raise 3 x 8

      • Avatar
        Participant
        Danny Tutskey on #113356

        Thursday, December 15, 2011

        Week 11, Day 4

        Dynamic Warm-Up
        Sprint Mechanics

        Max Velocity
        6 x 30m Flys w/30m Submax Run-in 3-5′ rest/rep

        2.97, 3.07, 3.13, 3.12, 3.00, 3.04

        I finished well…. still below expectation. This was my first real max velocity workout of the season and that could be part of it. We will see over the next few weeks.

        Cool down
        10′ static stretch

      • Avatar
        Participant
        Danny Tutskey on #113463

        Monday, December 19, 2011

        Week 12, Day 1

        Dynamic Warm-Up
        Sprint Mechanics

        Acceleration
        3 x (3 x 30m) 2′ rest/rep, 5′ rest/set

        I made it through one set. I opted to end the workout and training for atleast 4 weeks. For a few weeks now I have had achilles pain in my right ankle. Having this injury in the past I have decided that time to ice stretch, massage, etc would be best. I’m going to continue to lift upper body and lower body, but I will not be doing any OL’s or squat variations.

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