Danny Tutskey’s Masters Training Program 2013

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    Danny Tutskey on #14668

    Week One June 16-20

    Day 1 June 16, 2008
    1a Back squats 1×10-8-6
    2a Forward lunge 3×8
    3a Flat DB chest flyes 3×10
    4a EZ bar lying triceps ext. 2×8
    5a Body curl 3×6

    Day 2 June 18, 2008
    1a Flat bench press 1×10-8-6
    2a Bent over DB flyes 3×10
    3a DB shoulder press 1×10-8-6
    4a Standing good mornings (low back)
    5a Triceps — choice 2×8
    6a Biceps — choice 2×8
    7a Abs — choice

    Day 3 June 20, 2008
    1a Skip for height 3×10 yards
    2a Standing long jump 5×1 jump
    3a Seated row 1×10-8-6
    4a Front lat pull down (underhand grip) 1×10-8-6
    5a DB biceps curls (use hammer grip) 2×8
    6a Hanging leg raise 3×6

    Week Two June 23-27

    Day 1 June 23, 2008
    1a Foward lunge 3×6
    2a Back squat 1×8-6-6
    3a Flat DB chest flyes 3×10
    4a EZ bar lying triceps ext. 2×8
    5a Body curl 3×6

    Day 2 June 25, 2008
    1a Bent over DB flyes 3×10
    2a Flat bench press 1×8-6-6
    3a DB shoulder press 1×8-6-6
    4a Biceps — choice 2×8
    5a Triceps — choice 2×8
    6a Standing good morning (low back) 3×6
    7a Abs — choice

    Day 3 June 27, 2008
    1a Standing long jump 5×1 jump
    2a Skips for height 3×10 yards
    3a Front lat pulldown (underhand grip) 1×8-6-6
    4a Seated row 1×8-6-6
    5a DB biceps curls (use hammer grip) 2×8
    6a Hanging leg raise 3×6

    Weight 160 lbs

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    Danny Tutskey on #70765

    Week of July 7, 14, 21, 28

    British Preparatory Circuit

    Power clean – 8×135
    Back squat – 10×155
    Power snatch – 8×99
    Front squat – 10×115
    Crunches – 25
    Sternum chins – 6-8

    *Complete all exercises in a circuit, then rest
    5 minutes. Do this twice. Setup weights so
    you can use the same bar for clean/snatch
    and back/front squat. (quickly take off 10k
    from clean to snatch, etc)

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    Danny Tutskey on #70822

    July 8, 2008

    British Preparatory Circuit

    Power clean – 8×135
    Back squat – 10×155
    Power snatch – 8×99
    Front squat – 10×115
    Crunches – 25
    Sternum chins – 6-8

    Got thru the workout and I remembered how difficult it was from my past experiences. I didn’t time how quickly I got thru the circuit. Just going off my rest, I was under 4 minutes. I was pretty tired, but I just remembered to stay as technically sound as I could.

    Watching the trials really made me want to run again. In particular Shawn Crawford’s 200m Semi. They were talking about the training he was doing with Bob Kersee. Early in the year he was doing 500’s and 600’s, which is what I have done in the past when I had my best results. I had already planned on going to back to workouts I had done when I was competing at my best. But just hearing that validated it even more from my point of view.

    Weight 160 lbs

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    utfootball4 on #70823

    Yeh i heard crawford was during alot of 450 and 600’s do you think those runs hurt his 100m time?

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    Danny Tutskey on #70827

    I don’t think so. The 100m was just fast this year. He would have had to run a PB to make the Olympic Team. I think he’s going to play a really important part in the 4×1 with Tyson’s strain.

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    utfootball4 on #70828

    I don’t think so. The 100m was just fast this year. He would have had to run a PB to make the Olympic Team. I think he’s going to play a really important part in the 4×1 with Tyson’s strain.

    No way he will make the 4×1 team. What do you think about allyson felix, i think all the longer runs hurt her acc and power output.

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    Danny Tutskey on #70830

    I think he has a chance. I think Allyson isn’t a 100m runner, she’s a 2/4. Those are her best events.

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    Winning22 on #70831

    Crawford, is a hell of a runner and not to mention he probably weights close to 185 hes huge.

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    mortac8 on #70832

    No way he will make the 4×1 team. What do you think about allyson felix, i think all the longer runs hurt her acc and power output.

    No way?
    So Allyson PR’d again this year and longer runs are hurting her? Just like they hurt FloJo et al?

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    Danny Tutskey on #70833

    She’s going to be good at whatever she does. She’d be a hell of a quarter-miler. She has better 200m speed than Sanya, so if she has the strength, I think she’d be right there in the 4. I think the stronger you are on the track (not weight room strength) the more your speed is enhanced.

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    premium on #70834

    what do you mean stronger on the track

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    utfootball4 on #70839

    [quote author="utfootball4" date="1215619904"]
    No way he will make the 4×1 team. What do you think about allyson felix, i think all the longer runs hurt her acc and power output.

    No way?
    So Allyson PR’d again this year and longer runs are hurting her? Just like they hurt FloJo et al?[/quote]

    look at muna lee she said all the longer runs (600’s etc) hurt her short speed.

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    Danny Tutskey on #70840

    what do you mean stronger on the track

    It’s hard to explain, but I can give you an example or at least try to.

    Two workouts….. Which would make you feel that you were stonger on the track?

    3x200m @ 23 with full recovery

    or

    5x200m @ 25 with 3 minutes rest in trainers.

    Generally a stronger sprinter on the track will not decelerate as much after 50m. That’s because of their strength and ability to maintain higher speed. One of my favorite workouts that made me feel like I was going to run fast in a meet was when I ran 3x200m @ 23.5, 23.0, 22.5 with 5 minutes rest in trainers. I never trained in spikes unless I were in blocks.

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    Danny Tutskey on #70841

    [quote author="mortac8" date="1215633110"][quote author="utfootball4" date="1215619904"]
    No way he will make the 4×1 team. What do you think about allyson felix, i think all the longer runs hurt her acc and power output.

    No way?
    So Allyson PR’d again this year and longer runs are hurting her? Just like they hurt FloJo et al?[/quote]

    look at muna lee she said all the longer runs (600’s etc) hurt her short speed.[/quote]

    I believe it’s all relative and just shows that there is no right way to train someone. So many different things can work for so many different people. What works me, may not work for you. Quik, who used to post on here, would do a short to long program, after college (last season) he tried a long to short program like what i have done. He pr’d and ran really well. I just think that everyone needs to have an open mind to different areas of training. Eventually, you figure what kind of training will give you the best results.

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    utfootball4 on #70842

    [quote author="utfootball4" date="1215662327"][quote author="mortac8" date="1215633110"][quote author="utfootball4" date="1215619904"]
    No way he will make the 4×1 team. What do you think about allyson felix, i think all the longer runs hurt her acc and power output.

    No way?
    So Allyson PR’d again this year and longer runs are hurting her? Just like they hurt FloJo et al?[/quote]

    look at muna lee she said all the longer runs (600’s etc) hurt her short speed.[/quote]

    I believe it’s all relative and just shows that there is no right way to train someone. So many different things can work for so many different people. What works me, may not work for you. Quik, who used to post on here, would do a short to long program, after college (last season) he tried a long to short program like what i have done. He pr’d and ran really well. I just think that everyone needs to have an open mind to different areas of training. Eventually, you figure what kind of training will give you the best results.[/quote]

    i agree the tempo program worked great for quik the first year.

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