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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        Danny Tutskey on #70843

        I just think there are different ways to train and you just have to be open minded, but also have to know that it’s really 50/50 on whether a program is going to work for on particular person. That’s why you see 2/3’s – 3/4’s of athletes run successful in college. It just doesn’t work for everyone. Most coaches won’t individualize every program. Maybe paces, but that’s about it. In about 45 minutes I get to do another circuit. Woo hoo!

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        utfootball4 on #70844

        I just think there are different ways to train and you just have to be open minded, but also have to know that it’s really 50/50 on whether a program is going to work for on particular person. That’s why you see 2/3’s – 3/4’s of athletes run successful in college. It just doesn’t work for everyone. Most coaches won’t individualize every program. Maybe paces, but that’s about it. In about 45 minutes I get to do another circuit. Woo hoo!

        how many weeks are you following the circuit?

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        Danny Tutskey on #70845

        [quote author="drivephase1015" date="1215703367"]I just think there are different ways to train and you just have to be open minded, but also have to know that it’s really 50/50 on whether a program is going to work for on particular person. That’s why you see 2/3’s – 3/4’s of athletes run successful in college. It just doesn’t work for everyone. Most coaches won’t individualize every program. Maybe paces, but that’s about it. In about 45 minutes I get to do another circuit. Woo hoo!

        how many weeks are you following the circuit?[/quote]

        4 weeks 2x per week.

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        utfootball4 on #70846

        [quote author="utfootball4" date="1215706182"][quote author="drivephase1015" date="1215703367"]I just think there are different ways to train and you just have to be open minded, but also have to know that it’s really 50/50 on whether a program is going to work for on particular person. That’s why you see 2/3’s – 3/4’s of athletes run successful in college. It just doesn’t work for everyone. Most coaches won’t individualize every program. Maybe paces, but that’s about it. In about 45 minutes I get to do another circuit. Woo hoo!

        how many weeks are you following the circuit?[/quote]

        4 weeks 2x per week.[/quote]

        how many total weeks?

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        ex400 on #70847

        [quote author="premium" date="1215649709"]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.[/quote]

        It seems your workout does not correspond to either of the hypothetical ones you listed. What was your point?

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        Danny Tutskey on #70848

        My workout was a workout that I could look at after making the times and feel that I have the speed and strength to do it. It may have been a bad example. Let me try again. You do 3x200m fast with full recovery or you can do 5 or 6x200m @ 25 with 3 minutes rest. You are doing twice as much work, in the time it would take you to do 1 rep and rest for a full recovery. Not to mention, that you are tired in the 2nd workout and you may be running as hard as you can to make the last 1 or 2 in 25.

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        ex400 on #70849

        I am not trying to be argumentative, but I still do not get your point. Are you advocating the fastpace/fullrecovery workout or the slowerpace/shortrecovery one? I think they are both valuable in differing contexts. Maybe it would help me understand if you say what event you are mostly training for and what your PBs are. And are you doing L-S, S-L or concurrent? And where in the season would this workout take place?

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        Danny Tutskey on #70850

        I know you’re not. I’m not advocating either. Like I said, I think both serve a purpose, but it depends on the athlete. There are so many different ways to skin a cat. I have done both types of workouts. On a long to short program I have been able to stay healthy, doing a short to long caused a lot of injuries. I am not training now, I won’t start my workouts until October. I’ll be training for the 100m/200m. I don’t think my PB’s are really that important to be honest. They can hold their own.

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        ex400 on #70851

        Sorry, I am not implying that your PBs are somehow not very good. In asking, I was just trying to relate your training paces to your race pace. You did 23.5, 23.0, 22.5 off 5 min rest. That is one thing if your PB is 21.0, quite another if your PB is 22.0.

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        Danny Tutskey on #70853

        That’s okay. I didn’t think you were implying anything. I wouldn’t do that kind of workout if I weren’t capable.

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        Danny Tutskey on #70858

        July 10, 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

        Pushed through both sets today in under 3:45. Felt pretty good.

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        hopstepjump on #70865

        Drivephase,

        Do you have an email I could hit you up with a question off board? It’s in regards to your 100/200 training at UW-L.

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        Danny Tutskey on #70919

        I have decided to post my training and what it will look like. This model was used when I ran my best. This is exactly what I am going to stick and not going to change, I haven’t done this training since that year so it has been a while, but it produced the best results. Here it is. This goes thru January 1. Just thought I’d leave this for some discussion.

        Sprint Workouts
        2009 Goals
        1. 55m 6.32
        2. 200m 22.10
        3. 100m 10.49
        4. 200m 21.49

        10-20 Seagrave Drills
        10-21 Seagrave Drills
        10-22 Seagrave Drills
        10-23 Seagrave Drills
        10-24 Seagrave Drills

        10-27 Seagrave Drills- 2x4x40m sleds
        10-28 Seagrave Drills- 2x500m @ 400 PR +:20 at the ¼ – 15:00 rest- Hurdlers Flexibility
        10-29 Seagrave Drills- 6x200m @ :37- 2:30 rest
        10-30 Seagrave Drills- 3x4xHill runs- [Sprint up/Walk down-under 6:00 per set]- 4:00 rest- Hurdlers Flexibility
        10-31 Seagrave Drills- 2x4x40m sleds

        11-3 Seagrave Drills- 2×500 @ 400 PR +:18 at the ¼ – 12:00 rest- Hurdlers Flexibility
        11-4 Seagrave Drills- 6×200 @ :36- 2:30 rest- 2x4x40m sleds
        11-5 Seagrave Drills- 3x5xHill runs- [Sprint up/Walk down- under 6:00 per set]- 4:00 rest- Hurdlers Flexibility
        11-6 Seagrave Drills- Blocks Work- 3x4x40m sleds
        11-7 Seagrave Drills- 3x5xHill runs- [Sprint up/Walk down- under 6:00 per set]- 4:00 rest- Hurdlers Flexibility

        11-10 Seagrave Drills- 7×200 @ :35- 2:30 rest- 2x4x40m sleds- Hurdlers Flexibility
        11-11 Seagrave Drills- 2×500 @ 400 PR +:16 at the ¼ – 15:00 rest
        11-12 Seagrave Drills- 3x6xHill runs- [Sprint up/Walk down- under 6:00 per set]- 4:00 rest- Hurdlers Flexibility
        11-13 Seagrave Drills- Blocks Work- 3x4x40m sleds
        11-14 Seagrave Drills- 3x6xHill runs- [Sprint up/Walk down- under 6:00 per set]- 4:00 rest- Hurdlers Flexibility

        11-17 Seagrave Drills- 7×200 @ :34- 2:30 rest- Hurdlers Flexibility
        11-18 Seagrave Drills- 2×500 @ 400 PR +:15 at the ¼ – 15:00 rest- 3x5x40m sleds
        11-19 Seagrave Drills- 3x6xHill runs- [Sprint up/Walk down- under 6:00 per set]- 4:00 rest- Hurdlers Flexibility
        11-20 Seagrave Drills- Blocks Work- 3x4x40m sleds
        11-21 Seagrave Drills- 3x6xHill runs- [Sprint up/Walk down- under 6:00 per set]- 4:00 rest- Hurdlers Flexibility

        11-24 Seagrave Drills- 2×450 @ 400 PR +:14 at the ¼ – 15:00 rest- 1x6x40m sleds- Hurdlers Drills
        11-25 Seagrave Drills- 6×200 @ :31- 2:30 rest- Plyometrics
        11-26 Seagrave Drills- Blocks Work- light striding- Hurdlers Flexibility
        11-27 55 meter Test Effort- Or 150 meter Test Effort
        11-28 Off

        12-1 Seagrave Drills- 2×450 @ 400 PR +:14 at the ¼ – 15:00 rest- 1x6x40m sleds- Hurdlers Drills
        12-2 Seagrave Drills- 6×200 @ :31- 2:30 rest- Plyometrics
        12-3 Seagrave Drills- Blocks Work- light striding- Hurdlers Flexibility
        12-4 55 meter Test Effort- Or 150 meter Test Effort
        12-5 Seagrave Drills- 4×300 @ :48- 10:00 rest- 2x6x40m sleds

        12-8 Seagrave Drills- 4×300 @ :47- 10:00 rest- 2x5x40m sleds
        12-9 Seagrave Drills- Pre-meet workout
        12-10 Final 55 meter trial- OR 150 meter Test Effort
        12-11 Seagrave Drills- 6×200 @ :31- 2:04 rest
        12-12 Seagrave Drills- 2×500 @ 400 PR +:16 at the ¼ – 15:00 rest- 3x5x40m sled

        12-15 Seagrave Drills- Blocks Work- 3x4x40m sleds
        12-16 Seagrave Drills- 7×200 @ :31- 2:04 rest
        12-17 Seagrave Drills- 2×500 @ 400 PR +:15 at the ¼ – 15:00 rest- 3x5x40m sleds
        12-18 Seagrave Drills- 4×300 @ :45- 10:00 rest
        12-19 Seagrave Drills- Blocks Work- 2x6x40m sled

        12-22 Seagrave Drills- Blocks Work- 2x4x40m sleds
        12-23 Seagrave Drills- 2×500 @ 400 PR +:16 at the ¼ – 15:00 rest
        12-24 Seagrave Drills- 6×200 @ :30- 2:00 rest
        1-25 Seagrave Drills- 4×300 @ :45- 10:00 rest
        1-26 Seagrave Drills- Blocks Work- 2x6x40m sleds

        12-29 Seagrave Drills- Blocks Work- 3x4x40m sleds
        12-30 Seagrave Drills- 6×200 @ :30- 2:00 rest
        12-31 Seagrave Drills- 2×450 @ 400 PR +:14 at the ¼ – 15:00 rest
        1-1 Seagrave Drills- Blocks Work- 2x6x40m sleds
        1-2 Seagrave Drills- 4×300 @ :48- 10:00 rest

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        utfootball4 on #70921

        those look like some tough workouts esp the 6×200 and sled pulls.

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        Winning22 on #70923

        Thats exatcly what I did at Eau claire give or take a few things.

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        utfootball4 on #70924

        Thats exatcly what I did at Eau claire give or take a few things.

        well get ready for more, from one tempo school to another tempo school.

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        Danny Tutskey on #70926

        Well, that’s not entirely true. There is going to be a new coach there.

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        utfootball4 on #70928

        Well, that’s not entirely true. There is going to be a new coach there.

        True that, but if the athletes had there choice they would probably keep the tempo workouts. if I am correct the head coach that came from texas bought a more speed approach and many athletes hated it.

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        Danny Tutskey on #70929

        A lot of them liked it in the beginning, but it wore on them as the season went on and they got progressively worse or injured. LaX doesn’t have the talent base they used to have. Mainly because of 2-3 years without a solid coach there to constantly recruit. Their standards have gotten a lot more difficult as well. I think any coach that comes in and has never been affiliated with the program in any facet will want to pave their own road. I don’t know what’s going to happen this year.

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        utfootball4 on #70930

        A lot of them liked it in the beginning, but it wore on them as the season went on and they got progressively worse or injured. LaX doesn’t have the talent base they used to have. Mainly because of 2-3 years without a solid coach there to constantly recruit. Their standards have gotten a lot more difficult as well. I think any coach that comes in and has never been affiliated with the program in any facet will want to pave their own road. I don’t know what’s going to happen this year.

        I heard alot of them never really was open to the new training ideas and was always comparing the training to the tempo workouts. I know the coach from texas did speed work from day 1 and had a strong personality.

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        Danny Tutskey on #70934

        Yeah, that is true. The short sprinters liked it, but it wore on them and 400m guys didn’t want to change at all. But with the 400, I don’t blame them. They were solid on their workouts. The short sprinters didn’t really have a coach, but they liked the thought of having someone there to watch them, but they got run into the ground. When I was there, I never had a coach to watch me until my Senior year outdoor and he also wrote new workouts for me. I know that a few years after I had left the times for the workouts weren’t adjusted and guys were dying trying to make the times.

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        Winning22 on #70935

        We are going to be just fine this year. 🙂

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        utfootball4 on #70936

        Yeah, that is true. The short sprinters liked it, but it wore on them and 400m guys didn’t want to change at all. But with the 400, I don’t blame them. They were solid on their workouts. The short sprinters didn’t really have a coach, but they liked the thought of having someone there to watch them, but they got run into the ground. When I was there, I never had a coach to watch me until my Senior year outdoor and he also wrote new workouts for me. I know that a few years after I had left the times for the workouts weren’t adjusted and guys were dying trying to make the times.

        Thats unbelieveable, so no coach till your sr outdoor season. Did Dennis play a major role in your progress.

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        hopstepjump on #70937

        Good to see you getting back to your roots Danny. I’m looking forward to seeing the rest of what Guthrie put you guys through!

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        Danny Tutskey on #70940

        We are going to be just fine this year. 🙂

        YOU BETTER BE! You guys won indoor and then stunk up the joint outdoor. 🙂 Just messing with you. He wrote our strength programs and that helped a lot. But he was never really there to watch us, but he’d be the guy to go to. Guthrie would watch us, but he was the quarter coach so he worked with them a lot. He’d come watch us every now and again, but as far as someone there everyday… That didn’t happen for a while.

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        Danny Tutskey on #70941

        YOU BETTER BE! You guys won indoor and then stunk up the joint outdoor. Just messing with you. He wrote our strength programs and that helped a lot. But he was never really there to watch us, but he’d be the guy to go to. Guthrie would watch us, but he was the quarter coach so he worked with them a lot. He’d come watch us every now and again, but as far as someone there everyday… That didn’t happen for a while.

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        mortac8 on #70944

        Yeah, that is true. The short sprinters liked it, but it wore on them and 400m guys didn’t want to change at all. But with the 400, I don’t blame them. They were solid on their workouts. The short sprinters didn’t really have a coach, but they liked the thought of having someone there to watch them, but they got run into the ground. When I was there, I never had a coach to watch me until my Senior year outdoor and he also wrote new workouts for me. I know that a few years after I had left the times for the workouts weren’t adjusted and guys were dying trying to make the times.

        Changing LAX 400m training was not the brightest idea in the world. That should have been an interview question 🙂 Why are so many coaches so inflexible in their ways?

        About your workouts, drivephase. They are very interesting. At first glance many people would say they are “wrong”… then lose to you by 1 second in a race. The spectrum of training that can produce high level sprinting never ceases to amaze me.

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        Danny Tutskey on #70945

        [quote author="drivephase1015" date="1216064445"]Yeah, that is true. The short sprinters liked it, but it wore on them and 400m guys didn’t want to change at all. But with the 400, I don’t blame them. They were solid on their workouts. The short sprinters didn’t really have a coach, but they liked the thought of having someone there to watch them, but they got run into the ground. When I was there, I never had a coach to watch me until my Senior year outdoor and he also wrote new workouts for me. I know that a few years after I had left the times for the workouts weren’t adjusted and guys were dying trying to make the times.

        Changing LAX 400m training was not the brightest idea in the world. That should have been an interview question 🙂 Why are so many coaches so inflexible in their ways?[/quote]

        Yeah, I don’t know. If it aint broke, why fix it? I can see making changes in your specialty area, but if you have the program for one of the best 400m programs in all division, why would you not want use it? It’s going to be interesting what happens in the next couple years.

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        utfootball4 on #70947

        [quote author="drivephase1015" date="1216064445"]Yeah, that is true. The short sprinters liked it, but it wore on them and 400m guys didn’t want to change at all. But with the 400, I don’t blame them. They were solid on their workouts. The short sprinters didn’t really have a coach, but they liked the thought of having someone there to watch them, but they got run into the ground. When I was there, I never had a coach to watch me until my Senior year outdoor and he also wrote new workouts for me. I know that a few years after I had left the times for the workouts weren’t adjusted and guys were dying trying to make the times.

        Changing LAX 400m training was not the brightest idea in the world. That should have been an interview question 🙂 Why are so many coaches so inflexible in their ways?

        About your workouts, drivephase. They are very interesting. At first glance many people would say they are “wrong”… then lose to you by 1 second in a race. The spectrum of training that can produce high level sprinting never ceases to amaze me.[/quote]

        I said two years ago that danny shouldnt have never went away from the tempo stuff, since these were the workouts that took him from 11.’s to low 10.’s..

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        mortac8 on #70948

        drivephase,

        Does/will your achilles hold up ok doing the workouts you just posted? I would think that low volume speed work would be alot easier on it (though clearly less effective for performance in your case). Myself and some others got achilles irritation doing longer int tempo type stuff consistently after a while.

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        Participant
        Danny Tutskey on #70952

        When I trained indoor last year, the more intense the workout the more sore my achilles would be. Being almost a year from surgery I should be fine. the more intense and the more I wore spikes the more sore I would be. I honestly don’t like training in spikes a lot.

      • Avatar
        Participant
        Danny Tutskey on #70991

        July 15, 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

        Set 1 – 2:57
        Set 2 – 3:42

      • Avatar
        Participant
        Winning22 on #70994

        2:57? thats fast do you use two bars? Whenever I do it I always get caught up taking weights on and off but im rushing through the whole thing.

      • Avatar
        Participant
        Danny Tutskey on #70995

        Yup, two bars for the clean and snatch, 1 for the squats.

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        Participant
        Winning22 on #70997

        Haha That woulda been nice to KNOW before hand dan 🙂

      • Avatar
        Participant
        Danny Tutskey on #71036

        July 17, 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

      • Avatar
        Participant
        Danny Tutskey on #71056

        July 21, 2008

        1a. Hang close grip snatch 4×3= 115×2 and 135×2
        2a. Barbell 1 leg squat (each leg) 4×8= 135
        Tempo 2:0:1:0

        4 way core 20s each

        3×10
        Crunch
        L Overs
        Throw Downs
        V ups
        Back hyper with twist

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        utfootball4 on #71057

        how does your body feel, do you feel strong/powerful etc?

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        Danny Tutskey on #71060

        I’ll tell you in an hour after I do the workout. I just posted it so I won’t have do it later. I felt powerful doing the cleans last week in the circuit.

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        utfootball4 on #71061

        I’ll tell you in an hour after I do the workout. I just posted it so I won’t have do it later. I felt powerful doing the cleans last week in the circuit.

        how long does such workouts last 30-45mins?

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        Danny Tutskey on #71062

        Yeah, 30-40 minutes. Never longer.

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        utfootball4 on #71063

        Yeah, 30-40 minutes. Never longer.

        I may have asked this before but whats the reason behind the tempo on the exercises?

      • Avatar
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        Danny Tutskey on #71088

        July 22, 2008

        1a. Standing barbell overhead press 4×5= 115×1, 135×3
        2:0:1:0
        90s rest

        1b. Pull ups (neutral grip) 4×5
        2:0:1:0
        90s rest

        1a. DB bench press 5×15= 35
        2:0:1:0
        90s rest

        1b. Low cable row to neck 5×15= 3 plates
        2:0:1:0
        90s rest

      • Avatar
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        Danny Tutskey on #71089

        July 23,2008

        Seagrave Warm up

        2-3 Attempts
        3 double leg hops

        1.
        2.
        3.

        Core
        Superman x30s

        3×10
        Med ball situps
        Superman For, Back, OH
        Ball touch (side to side)

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        Danny Tutskey on #71148

        July 24, 2008

        1a. Hang close grip snatch 4×3= 95
        2a. Barbell 1 leg squat (each leg) 4×8= 115
        Tempo 2:0:1:0

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        Participant
        Danny Tutskey on #71149

        July 26, 2008

        1a. Standing barbell overhead press 4×5= 135
        2:0:1:0
        90s rest

        1b. Pull ups (neutral grip) 4×5
        2:0:1:0
        90s rest

        1a. DB bench press 5×15= 30
        2:0:1:0
        90s rest

        1b. Low cable row to neck 5×15= 3 plates
        2:0:1:0
        90s rest

        4 way core 20s each

        3×10
        Twisting Crunch
        Double Leg Eagles
        Toe Touch
        Bicycle
        Back hyper

      • Avatar
        Participant
        utfootball4 on #71152

        30lbs for 15lbs why such light weight.

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        Danny Tutskey on #71287

        July 28, 2008

        1a. Hang close grip snatch 4×3= 135
        2a. Barbell 1 leg squat (each leg) 4×8= 135
        Tempo 2:0:1:0

        4 way core 25s each

        3×10
        Crunch
        L Overs
        Throw Downs
        V ups

        July 29

        1a. Standing barbell overhead press 4×5= 135
        2:0:1:0
        90s rest

        1b. Pull ups (neutral grip) 4×5
        2:0:1:0
        90s rest

        1a. DB bench press 5×15= 30
        2:0:1:0
        90s rest

        1b. Low cable row to neck 5×15= 3 plates
        2:0:1:0
        90s rest
        Back hyper with twist

        July 31, 2008

        1a. Hang close grip snatch 4×3= 115
        2a. Barbell 1 leg squat (each leg) 4×8= 115
        Tempo 2:0:1:0

        Superman x30s
        3×10
        Med ball crunch
        Med ball touch (side to side)
        Back Hypers

      • Avatar
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        Danny Tutskey on #71329

        Had food poisoning the last week so I only got a couple workouts in.

        Wednesday, August 6

        1a. Snatch grip standing on a 4″ plate deadlift 4×4= 85k- Tempo 2:0:1:0 – 2 minutes rest
        1b. Hang snatch from above the knee 4×4= 52k – 2 minutes rest
        1a/1b – Superset

        2a. Front squat 7×3= 60k, 65k, 70k, 75k, 80k, 85k, 90k – 2 minutes rest

        Thursday, August 7

        1a. Push press 4×3= 60k – Tempo 3:0:1:0
        1b. Weight chin ups 4×3 – 90s rest
        1a/1b – Superset

        2a. DB fly 3×5= 25 – Tempo 3:0:1:0
        2b. 30 degree Lateral Raise 3×5= 15 – Tempo 2:0:1:0 – 90s rest
        2a/2b – Superset

        3a. Tricep ext. 5×6 – Tempo 3:0:3:0
        3b. DB Hammer Curls 5×6 – Tempo 3:0:3:0 – 90s rest
        3a/3b – Superset

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        Danny Tutskey on #71404

        Monday, August 11

        1a. Snatch grip standing on a 4″ plate deadlift 4×4= 85k- Tempo 2:0:1:0 – 2 minutes rest
        1b. Hang snatch from above the knee 4×4= 52k – 2 minutes rest
        1a/1b – Superset

        2a. 1 legged cable squat 1×21 – 2 minutes rest

        Tuesday, August 12

        1a. Push press 4×3= 60k – Tempo 3:0:1:0
        1b. Weight chin ups 4×3 – 90s rest
        1a/1b – Superset

        2a. DB fly 3×5= 30 – Tempo 3:0:1:0
        2b. 30 degree Lateral Raise 3×5= 15 – Tempo 2:0:1:0 – 90s rest
        2a/2b – Superset

        3a. Tricep skull crushers 5×6= 75 – Tempo 3:0:3:0
        3b. DB Hammer Curls 5×6= 30 – Tempo 3:0:3:0 – 90s rest
        3a/3b – Superset

        Wednesday, August 13

        Seagrave warm up
        5x 5 consecutive hop – 1-2 minutes rest between

        Thursday, August 14

        1a. Snatch grip standing on a 4″ plate deadlift 4×4= 85k- Tempo 2:0:1:0 – 2 minutes rest
        1b. Hang snatch from above the knee 4×4= 52k – 2 minutes rest
        1a/1b – Superset

        2a. Front squat 7×3= 60k, 65k, 70k, 80k, 85k, 90k, 95k – 2 minutes rest

        Friday, August 15

        1a. Push press 4×3= 60k, 71k x 3 – Tempo 3:0:1:0
        1b. Weight chin ups 4×3 – 90s rest
        1a/1b – Superset

        2a. DB fly 3×5= 30 – Tempo 3:0:1:0
        2b. 30 degree Lateral Raise 3×5= 15 – Tempo 2:0:1:0 – 90s rest
        2a/2b – Superset

        3a. Tricep skull crushers 5×6= 85 – Tempo 3:0:3:0
        3b. DB Hammer Curls 5×6= 30 – Tempo 3:0:3:0 – 90s rest
        3a/3b – Superset

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        Danny Tutskey on #71541

        Monday, August 18

        Track Workout

        Seagrave Warm up – 6:00 AM
        2x4x40m sled pulls

        Weightroom Workout – 1:30 PM

        1a. Snatch grip standing on a 4″ plate deadlift 4×4= 85k- Tempo 2:0:1:0 – 2 minutes rest
        1b. Hang snatch from above the knee 4×4= 52k – 2 minutes rest
        1a/1b – Superset

        2a. Front squat 7×3= 60k, 70k, 80k, 85k, 90k x 3 – 2 minutes rest

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        Danny Tutskey on #71585

        Tuesday, August 19

        Track Workout

        Seagrave Warm up – 6:00 AM
        2x500m @ 400 PR +:20 at the ¼ – 15:00 rest

        Weightroom Workout – 1:30 PM

        1a. Push press 4×2= 80k – Tempo 3:0:1:0
        1b. Weight chin ups 4×3 – 90s rest
        1a/1b – Superset

        2a. DB fly 3×5= 35 – Tempo 3:0:1:0
        2b. 30 degree Lateral Raise 3×5= 20 – Tempo 2:0:1:0 – 90s rest
        2a/2b – Superset

        3a. Tricep skull crushers 5×6= 85 – Tempo 3:0:3:0
        3b. DB Hammer Curls 5×6= 30 – Tempo 3:0:3:0 – 90s rest
        3a/3b – Superset

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        Participant
        Danny Tutskey on #71614

        Wednesday, August 20, 2008

        Track Workout – 6:00 AM

        Seagrave Warm up
        6x200m @ :37 – 2:30 rest

      • Carl Valle
        Participant
        Carl Valle on #71620

        no grass running? Foolish. That is the secret.

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        Winning22 on #71622

        How is that foolish? I’ve never heard of sprinters sprinting on grass. Cross country runners yes but sprinters shouldnt they run on an even surface?

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        utfootball4 on #71623

        How is that foolish? I’ve never heard of sprinters sprinting on grass. Cross country runners yes but sprinters shouldnt they run on an even surface?

        He’s joking,many people want to start training on grass since all the JAM are killing in the OL games. Thats the secret to BOLT WR’s!! Many sprinters do most of there gpp training on grass, easier on the body.

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        Participant
        Daniel Andrews on #71625

        How is that foolish? I’ve never heard of sprinters sprinting on grass. Cross country runners yes but sprinters shouldnt they run on an even surface?

        Apparently you don’t know much about the Jamaicans. Anyways, grass helps reduce the likelihood of injuries due to stress fractures. I use it for a tempo endurance relay workout for most of the season.

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        Danny Tutskey on #71641

        I’ll warm up on a field turf and I’ll run my hills on grass. I try to stay off that track as often as I can prior to more specific workouts. Occasionally I’ll run on a golf course or park and I’ll run the times instead of the distance. Jamaica didn’t invent running on grass, most programs do that. It’s smart.

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        aivala on #71643

        I have trained a lot on grass in the past since i normally just have rugby fields avaiable and it feels great, much better than a track.

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        Participant
        Danny Tutskey on #71704

        Thursday, August 21

        Track Workout


        Seagrave Warm up
        – 6:00 AM
        3x4x hill runs [sprint up/walk down] – 4:00 rest

        Weightroom Workout – 4:30 PM

        1a. Snatch grip standing on a 4″ plate deadlift 4×4= 65k- Tempo 2:0:1:0 – 2 minutes rest
        1b. Hang snatch from above the knee 4×4= 43k – 2 minutes rest
        1a/1b – Superset

        2a. Front squat 7×3= 43k, 53k, 63k, 68k, 73k x 3 – 2 minutes rest

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        Winning22 on #71733

        Hey, I know you know what your doing but when do you plan to peak for indoor or is this all set towards outdoor? Your trainning that is? Because you are starting to run still a little early yet.

      • Avatar
        Participant
        Danny Tutskey on #71743

        I’m not in college anymore and I can handle a longer season than what a college one is. I will have a small peak indoor, but most of it is set for outdoor. Essentially my workouts indoor and outdoor will mirror eachother, but the outdoor workouts will be much, much faster.

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        Participant
        Danny Tutskey on #71753

        Friday, August 22

        Track Workout

        Seagrave Warm up – 6:00 AM
        2x4x stairs

        Weightroom Workout
        – 1:30 PM

        1a. Push press 4×2= 60k – Tempo 3:0:1:0
        1b. Weight chin ups 4×3 – 90s rest
        1a/1b – Superset

        2a. DB fly 3×5= 40 – Tempo 3:0:1:0
        2b. 30 degree Lateral Raise 3×5= 20 – Tempo 2:0:1:0 – 90s rest
        2a/2b – Superset

        3a. Tricep skull crushers 5×6= 655 – Tempo 3:0:3:0
        3b. DB Hammer Curls 5×6= 30 – Tempo 3:0:3:0 – 90s rest
        3a/3b – Superset

      • Avatar
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        Danny Tutskey on #71801

        Monday, August 25

        Track Workout

        Seagrave Warm up – 6:00 AM
        2x500m @ +:18 at the 1/4 – 15:00 rest

        Weightroom Workout – 1:30 PM

        1a. Power clean from the floor 5×5= 60k, 65k, 70k, 75k, 80k – 3:00 rest
        2a. One leg cable squat 4×12 – 2:00 rest

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        Danny Tutskey on #71819

        Tuesday, August 26

        Track Workout – 6 AM

        6x200m @ :36 – 2:30 rest
        2x4x40m sled pulls

        Weightroom Workout – 1:30

        1a. DB neutral grip bench press 4×6= 65-70-75-80 – 90s rest
        Tempo 2:0:1:0
        1b. Sternum chin-ups 4×4 – 90s rest
        Tempo 2:0:1:0

        2a. DB Shrugs 3×15= 50 – 90s rest
        Tempo 1:1:1:0
        2b. Table top + Hip flexion (stability ball) 3×5 – 90s rest
        3:0:3:0

        3a. Triceps pushdown 5×6 – 90s rest
        Tempo 3:0:3:0
        3b. 45 degree DB Hammer curls 5×6 – 90s rest
        Tempo 3:0:3:0

      • Avatar
        Participant
        Danny Tutskey on #71820

        Wednesday, August 27

        Track Workout – 6 AM

        3x5x Hill runs [sprint up/walk down] – in under 6:00 per set – 4:00 rest

      • Avatar
        Participant
        Josh Hurlebaus on #71825

        How far were your hills today? Do you feel any burnout from doing 320m of accel work on Tues and following it with more accel work (hill sprints) the next day? Or are the hills at submax?

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        Danny Tutskey on #71835

        I ran two different types of hills. One was a gradual for 40-50m – give or take. Then my middle set I ran a steep hill that was about 25m long. I really don’t feel any burnout from doing accel work on those days. I view the hills has primarily conditioning. Sure I sprint up, but it it takes about 5 minutes per set with the shuffle/walk down for my rest.

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        Participant
        Danny Tutskey on #71836

        Thursday, August 28

        Track workout – 6 AM
        Seagrave Warm up

        15-20 minutes of block work – working on first step, angles, and push
        3x4x40m sled pulls – 4:00 rest

        Weightroom workout – 4 PM

        1a. Power clean from the floor 5×5= 60k, 65k, 70k, 75k, 80k – 3:00 rest
        2a. One leg cable squat 4×12 – 2:00 rest

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        Danny Tutskey on #71885

        Friday, August 29

        Track Workout – 6 PM

        3x5x Hill runs [sprint up/walk down] – in under 6:00 per set – 4:00 rest

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        Participant
        Danny Tutskey on #71908

        Monday, September 1

        Track Workout
        – 6 AM

        7x200m @ :35 – 2:30 rest

      • Avatar
        Participant
        Danny Tutskey on #72072

        Tuesday September 2, 2008

        Track Workout – 4 AM

        Seagrave Warm up
        2x500m @ +:15 at the 1/4 – 15:00 rest

        Weightroom workout – 4 PM

        1a. Power clean from the floor 5×5= 60k, 65k, 70k, 75k, 80k – 3:00 rest
        2a. One leg cable squat 4×12 – 2:00 rest

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        Danny Tutskey on #72073

        Wednesday, September 3 & 4, 2008

        Didn’t do a workout on these dates because it was my birthday.

      • Avatar
        Participant
        Danny Tutskey on #72074

        Friday, September 5, 2008

        Track Workout – 6 AM

        3x5x Hill runs [sprint up/walk down] – in under 6:00 per set – 4:00 rest

      • Avatar
        Participant
        Danny Tutskey on #72194

        Monday, September 8, 2008

        Track workout – 6 AM

        Seagrave warm up
        7x200m @ :34 – 2:30 rest

        Weightroom workout – 4 PM

        1a. Power clean from the floor 5×4= 60k, 70k, 70k, 70k, 70k – 3:00 rest
        2a. One leg cable squat 4×13 – 2:00 rest

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        Participant
        Danny Tutskey on #72225

        Tuesday, September 9, 2008

        Track Workout – 6 AM

        2x500m @ +:15 at the 1/4 – 15:00 rest

        Weightroom Workout – 4:30 PM

        1a. DB neutral grip bench press 4×5= 85 – 90s rest
        Tempo 2:0:1:0
        1b. Sternum chin-ups 4×3 – 90s rest
        Tempo 2:0:1:0

        2a. 1 Arm DB Shrugs 3×10= 85 – 90s rest
        Tempo 1:1:1:0
        2b. Table top + Hip flexion (stability ball) 3×4 – 90s rest
        3:0:3:0

        3a. Triceps pushdown 3×6 – 90s rest
        Tempo 3:0:3:0
        3b. 45 degree DB Hammer curls 4×6 – 90s rest
        Tempo 3:0:3:0

        Weighted Core
        2×10 each windmill toe touches
        2×10 leg raises
        2×15 back ext.
        2×10 erect bends

        Wednesday, September 10, 2008

        Track workout – 6 PM

        Seagrave warm up
        15:00 of block work
        3x5x40m sled pulls

      • Avatar
        Participant
        Danny Tutskey on #72302

        Thursday, September 11

        Track Workout – 4 PM
        Seagrave Warm up
        3x6x hill runs [sprint up/walk down] – under 6:00 per set – 4:00 rest

        Weightroom Workout – 5 PM

        1a. Power clean from the floor 5×3= 60k – 3:00 rest
        2a. One leg cable squat 1×13 – 2:00 rest

        ABS

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        Danny Tutskey on #72332

        Big time trial this week and next for me. Either a 150 or 300 this week and vice versa the following week. Or I might switch it up do something short the next week, not sure. Suggestions? Thoughts?

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        Participant
        Winning22 on #72345

        How has your training been going? You feeling good still? or has it been a bad week. If its been a tough week Id go with the 150 but thats just me Danny. By the way take a look at my recent lifting I’ve switched to what all the sprinters have been doing.

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        Danny Tutskey on #72346

        Training has been solid. Other than a cold it’s been going along very smoothly.

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        Participant
        Danny Tutskey on #72380

        Monday, September 15, 2008

        Track workout – 4:30 AM

        Seagrave warm up
        2x450m @ +:13 at the 1/4 – 15:00 rest

        Weightroom workout – 12 PM

        1a. Progressive snatch 4×5= 55k – 3:00 rest
        2a. 1 1/4 back squats 4×3= 75k, 80k, 85k, 90k – 90s rest
        Tempo 2:2:1:0
        3a. Body curls 3×6 – 2:00 rest

        ABS

      • Avatar
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        Danny Tutskey on #72420

        Tuesday, September 16, 2008

        Track workout – 6 AM

        Seagrave warm up

        6x200m @ :31 – 2:30 rest
        ran the first 3 under :31, then my watch stopped working so I ran 6x100m. I would assume they were probably between :12 and :13

      • Avatar
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        Danny Tutskey on #72437

        Wednesday, September 17, 2008

        Track workout – 6 PM

        Seagrave warm up
        Shake out for 150m time trial tomorrow

      • Avatar
        Participant
        jonnybgood on #72438

        Where can I find a description of the Seagrave Warm Up?

      • Avatar
        Participant
        Danny Tutskey on #72439

        Look thru the archives here and you’ll probably find it. I know it’s been on this site a couple of times. I”ll try to help if I can.

      • Avatar
        Participant
        Danny Tutskey on #72470

        Time Trial Thursday

        Thursday, September 18, 2008

        Track workout – 6 AM

        Seagrave Warm up
        Time Trial!

        I was between running a 150 and 300. I talked to my friend Andrew and came to the conclusion that I should run a 250 since it’s a different distance, one that I have never run before. So I felt pretty good, not extremely good. If I could do it different I would run it later in the day and not so early, but that’s what the next time trial is for. I ran 29.46[/b] and feel I could have run faster, but it’s just a time trial to see where I am after 5 weeks.

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        Winning22 on #72494

        Nice time Danny.

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        Danny Tutskey on #72659

        Monday, September 22, 2008

        Weight room workout – 12 PM

        1a. Progressive range snatch (slide and go) 4×4= 52k
        2a. 1 1/2 back squats 4×3= 205
        2:2:2:1
        3a. Body curls 3×7

        ABS

        Track workout – 7 PM

        Seagrave warm up
        4x300m @ :47 – 10:00 rest
        :47, :47, :44, :44

      • Avatar
        Participant
        Danny Tutskey on #72764

        Wednesday, September 24, 2008

        Track Workout – 3 PM

        TIME TRIAL #2

        I ran a 150 today. I felt okay. I actually ran two. I rested about 10 min between. No blocks, and I timed myself. I ran 16.20 for my 150, which I felt was pretty good. I didn’t feel that I had turn over, but I did feel very strong and recovered very quickly. I just didn’t feel that I had the turn over. That will come with time. My pace was for a 21.60 200m so I felt good about that. It also made me realize how much of a difference my workouts make when they get more specific. For instance I’ll be running 3×150 @ 17.5, 17.5, and 16.5 with 5 min rest and trainers. Overall, it went well.

      • Avatar
        Participant
        Danny Tutskey on #72765

        Thursday, September 25, 2008

        Track workout – 8 AM

        Seagrave Warm up
        6x200m @ :31 – 2:30 rest

        Weightroom Workout – 4:45 PM

        1a. Progressive Range hang snatch 4×4= 52k – 3:00 rest
        2a. 1 1/4 back squat 4×3= 185 – 2:00 rest
        2:2:2:1
        3a. Body curls 3×6

        ABS

      • Avatar
        Participant
        Danny Tutskey on #72880

        Monday, September 29, 2008

        Track workout – 6 AM

        Seagrave Warm up

        4x30m starts
        3x4x40m sled pulls

      • Avatar
        Participant
        Danny Tutskey on #73111

        Tuesday, September 30, 2008

        Track workout – 6 AM

        Seagrave warm up

        4x200m @ :31 – 2:30 rest

        Didn’t do the 7 I was supposed to because I had to be ready for funeral.

      • Avatar
        Participant
        Danny Tutskey on #73112

        Thursday, October 2, 2008

        Track workout
        – 6 AM

        Seagrave Warm up
        2x500m @ +:15 at the 1/4 – 15:00 rest

        Track workout
        – 4 PM

        Seagrave Warm up
        3x300m @ :45 – 10:00 rest

        Weighroom workout

        1a. Progressive range snatch 4×4
        2a. 1 1/4 back squat 5×2
        3a. DB neutral grip bench press 4×4
        4a. Weighted dips 3×6
        4b. 30 degree row 4×6
        5a. Body curls 3×6

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        Participant
        Danny Tutskey on #73157

        10/06/08

        Weight room workout

        Power cleans 4×4= 135, 155, 175, 195 – 3:00 rest
        Back squat 4×5= 135 and even increments down – 60s rest
        5:0:5:0

        Track workout

        Block starts 55m, 55m, 45m, 45m
        Sled pulls 2x4x40m – 4:00 rest

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        utfootball4 on #73158

        When is the first meet?

      • Avatar
        Participant
        Danny Tutskey on #73161

        My first meet won’t be until January. I’ll run at UW to open up. I plan to run the 60 and 200m. Although, if I could find one in the Chicago area in December, I’d love to run then.

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        Danny Tutskey on #73184

        10/07/08

        Weightroom workout

        1a. Bench press 4×5= 185, 205, 215, 225 – 60s rest
        1b. Bent over row (supinated grip) 4×5= 135 – 60s rest
        2a. Cobra 3×6= 15 – 2:00 rest

        ABS

        Track workout

        2x500m @ +:16 at the 1/4 – 15:00 rest

      • Avatar
        Participant
        utfootball4 on #73193

        My first meet won’t be until January. I’ll run at UW to open up. I plan to run the 60 and 200m. Although, if I could find one in the Chicago area in December, I’d love to run then.

        I think you will have a great season esp since you are healthy and gotten in solid training.

      • Avatar
        Participant
        Danny Tutskey on #73200

        Yeah, I hope so. Who knows what a good season is anymore. If PR’s are possible or not. Not sure if I am on a decline as far as performances. I’d like to think that I’m not, but I am 29.

      • Avatar
        Participant
        utfootball4 on #73212

        Yeah, I hope so. Who knows what a good season is anymore. If PR’s are possible or not. Not sure if I am on a decline as far as performances. I’d like to think that I’m not, but I am 29.

        You should get that feeling within your training/training times.

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        Participant
        davan on #73214

        My first meet won’t be until January. I’ll run at UW to open up. I plan to run the 60 and 200m. Although, if I could find one in the Chicago area in December, I’d love to run then.

        There should be an open meet Dec. 20, I believe, at UChicago.

      • Avatar
        Participant
        Danny Tutskey on #73224

        10/08/08

        Track workout

        Seagrave warm up
        6x200m @ :30 – 3:00 rest

        All the reps were at 29.5’s, but the last two for 30.3’s. Felt good and strong.

      • Avatar
        Participant
        Danny Tutskey on #73226

        [quote author="drivephase1015" date="1223428125"]My first meet won’t be until January. I’ll run at UW to open up. I plan to run the 60 and 200m. Although, if I could find one in the Chicago area in December, I’d love to run then.

        There should be an open meet Dec. 20, I believe, at UChicago.[/quote]

        Oh sweet! That works out perfect. I should be able to run that. I knew U Chicago had an earlier meet, but I don’t know where to go to look for it or enter. I thought it was a meet with USATF and not directly wit the University. Can you shed some like on it Davan?

      • Avatar
        Participant
        davan on #73229

        It is through UCTC–the University of Chicago Track Club. There is a loose affiliation between the club and the University (basically to the extent of name and facility use). Anyone can run essentially and they charge <$10/event. They even have 2 rounds of the 55m. Only downside is that there are like 30 heats of the 55m or something like that (and obviously a final).

        It hasn't been listed online yet (they are really slow), but if you go to UCTC.org, you'll see what they did last year for it. I believe Dallas Robinson (Drob) ran it last year (went 6.28 I think).

        I am somewhat guessing on the date, but for the last however many years, they have had the meet one Saturday after finals week/before Christmas, which would be the 20th this year. Considering the meet has been going on the last 55 years, I don't expect it to change this year.

      • Avatar
        Participant
        Danny Tutskey on #73263

        10/09/08

        Weight room workout

        Power cleans 4×4= 135, 185×3 – 3:00 rest
        Back squat 4×5= 135 – 60s rest
        5:0:5:0

        Track workout

        2x300m @ :45 – 10:00 rest

        Shins were sore I limited myself to two. I’m going to make a few minor changes next week if I feel it will help with recovery. I’m weighing the possibility of flipping my block work sessions to Tuesday/Thursday, but we’ll see.

      • Avatar
        Participant
        Danny Tutskey on #72878

        10/10/08

        Weightroom Workout

        1a. Bench press 4×5= 225-225-185-185
        1b. Bent over barbell row (sup. grip) 4×5=155-155-135-135
        2a. Cobras 3×6= 15

      • Avatar
        Participant
        Danny Tutskey on #73415

        10/13/08

        Weightroom workout

        1a. CG snatch 3×3= 135 – 3:00 rest
        2a. Back squat 4×5= 145 – 60s rest
        Tempo 5:0:5:0

        Track workout

        Seagrave warm up

        Block work
        1x150m fast

      • Avatar
        Participant
        Danny Tutskey on #73416

        10/14/08

        Weightroom workout

        1a. Bench press 5×5= 225, 225, 135×3 – really sore shouder – 60s rest
        1b. 30 degree 2 arm arc row 5×5= 25 – 60s rest
        2a. Push press 4×3= 135 – 2:00 rest
        3a. Turkish get-ups 3×5 (each side) – rest as needed

        Track workout

        Seagrave warm up

        6x30s run – 2:00 rest

        Ran on the grass on a baseball diamond, just short of 200m, felt good on my legs.

      • Avatar
        Participant
        flow on #73419

        how are those turkish get ups working for you?
        why are you implementing them? uni-lateral-whole-body-complementary leg workout??

      • Avatar
        Participant
        Josh Hurlebaus on #73423

        Ran on the grass on a baseball diamond, just short of 200m, felt good on my legs.

        Thats where I did the majority of my tempo during the summer, on the field of the area league team. They always kept it watered and well maintained. Feels great.

      • Avatar
        Participant
        Danny Tutskey on #73476

        10/16/08

        Track Workout

        Seagrave Warm up
        3x300m @ :48 – 5:00 rest

      • Avatar
        Participant
        Danny Tutskey on #73589

        10/20/08

        Track Workout

        Seagrave Warm up
        3x300m @ :48 – 5:00 rest

        Weightroom Workout

        1a. Close Grip Snatch 3 reps X 4 sets= 135 – Rest 3 min.
        2a. Back Squat 5 reps X 4 sets= 155 – Rest 60s
        Tempo 7:0:1:0 Goal wt. (bodyweight-10)

        3a. Bench Press 5 reps X 5 sets= 135 – Rest 60s
        Tempo 2:0:1:0

        3b. 30° 2 arm arc row 5 reps X 5 sets= 20 – Rest 60s
        Tempo 2:0:1:0

      • Avatar
        Participant
        Danny Tutskey on #71405

        10/21/08

        Track Workout

        Seagrave Warm up
        10x block starts over 30m

        Felt very good, great acc., drive and turn over.

      • Avatar
        Participant
        Danny Tutskey on #71406

        10/22/08

        Track Workout

        Seagrave Warm up
        Block work/technique
        5x200m @ :32 – 3:00 rest

      • Avatar
        Participant
        Danny Tutskey on #73790

        10/23/08

        Track Workout

        Seagrave Warm up
        6x150m @ :23 – 6:00 rest

      • Avatar
        Participant
        Danny Tutskey on #73791

        10/27/08

        Track Workout

        Seagrave Warm up
        4x300m @ :47 – 6:00 rest

        Weightroom Workout

        1a. Close Grip Snatch 3 reps X 4 sets= 135 – Rest 3 min.

        2a. Back Squat 5 reps X 4 sets= 225 (quad cramp on 3rd set) – 60s rest
        Tempo 3:0:1:0 – Goal wt. (bodyweight to max. of bodyweight +40)*

      • Avatar
        Participant
        Danny Tutskey on #73793

        10/28/08

        Track Workout

        Seagrave Warm up
        4x30m block starts
        2x30m 3 pt. starts timed – 3.81 & 3.75

        2x4x30m sled pulls – 4:00 rest

        Weightroom Workout

        1a. Push Press 3 reps X 4 sets= 145 – 90s rest
        Tempo 2:0:1:0

        2a. DB Lateral Raise 8-12 reps X 3 sets= 15 – 90s rest
        Tempo 2:0:2:0

        3a. Barbell Shrugs 12-15 reps X 3 sets= 145 – 90s rest
        Tempo 1:0:1:0

        4a. Tricep Skullcrushers-10° 7-9 reps X 4 sets= 75 – 60s rest
        4b. DB Hammer Curls 7-9 reps X 4 sets= 30 – 60s rest

        5a Turkish get-ups 5 reps (each side) X 2 sets= 15 – Rest as needed

      • Avatar
        Participant
        Danny Tutskey on #73825

        10/29/08

        Track Workout

        Seagrave Warm up
        10:00 of block work over 20-30m
        5x200m @ :30 – 3:00 rest

      • Avatar
        Participant
        utfootball4 on #73826

        10/28/08

        [u][b]Track Workout[/b][/u]

        Seagrave Warm up
        4x30m block starts
        2x30m 3 pt. starts timed – 3.81 & 3.75

        2x4x30m sled pulls – 4:00 rest

        [u][b]Weightroom Workout[/b][/u]

        1a. Push Press 3 reps X 4 sets= 145 – 90s rest
        Tempo 2:0:1:0

        2a. DB Lateral Raise 8-12 reps X 3 sets= 15 – 90s rest
        Tempo 2:0:2:0

        3a. Barbell Shrugs 12-15 reps X 3 sets= 145 – 90s rest
        Tempo 1:0:1:0

        4a. Tricep Skullcrushers-10° 7-9 reps X 4 sets= 75 – 60s rest
        4b. DB Hammer Curls 7-9 reps X 4 sets= 30 – 60s rest

        5a Turkish get-ups 5 reps (each side) X 2 sets= 15 – Rest as needed

        Nice times on your 30m sprints, are those times close to your 30m best?

      • Avatar
        Participant
        Winning22 on #73841

        You coming to the alumni meet?

      • Avatar
        Participant
        Danny Tutskey on #73864

        [quote author="drivephase1015" date="1225327927"]10/28/08

        [u][b]Track Workout[/b][/u]

        Seagrave Warm up
        4x30m block starts
        2x30m 3 pt. starts timed – 3.81 & 3.75

        2x4x30m sled pulls – 4:00 rest

        [u][b]Weightroom Workout[/b][/u]

        1a. Push Press 3 reps X 4 sets= 145 – 90s rest
        Tempo 2:0:1:0

        2a. DB Lateral Raise 8-12 reps X 3 sets= 15 – 90s rest
        Tempo 2:0:2:0

        3a. Barbell Shrugs 12-15 reps X 3 sets= 145 – 90s rest
        Tempo 1:0:1:0

        4a. Tricep Skullcrushers-10° 7-9 reps X 4 sets= 75 – 60s rest
        4b. DB Hammer Curls 7-9 reps X 4 sets= 30 – 60s rest

        5a Turkish get-ups 5 reps (each side) X 2 sets= 15 – Rest as needed

        Nice times on your 30m sprints, are those times close to your 30m best?[/quote]

        I don’t know what my best time is. I never kept track. I have only timed a hand full of them.

      • Avatar
        Participant
        Danny Tutskey on #73865

        You coming to the alumni meet?

        I don’t know if I am or not, depends when it is. Are you guys going to give me a head start since I’m old?

      • Avatar
        Participant
        utfootball4 on #73867

        ok, wasnt sure but i remember seeing several 30m times in your old track and bobsled journals. So were they ht?

        [quote author="utfootball4" date="1225413005"][quote author="drivephase1015" date="1225327927"]10/28/08

        [u][b]Track Workout[/b][/u]

        Seagrave Warm up
        4x30m block starts
        2x30m 3 pt. starts timed – 3.81 & 3.75

        2x4x30m sled pulls – 4:00 rest

        [u][b]Weightroom Workout[/b][/u]

        1a. Push Press 3 reps X 4 sets= 145 – 90s rest
        Tempo 2:0:1:0

        2a. DB Lateral Raise 8-12 reps X 3 sets= 15 – 90s rest
        Tempo 2:0:2:0

        3a. Barbell Shrugs 12-15 reps X 3 sets= 145 – 90s rest
        Tempo 1:0:1:0

        4a. Tricep Skullcrushers-10° 7-9 reps X 4 sets= 75 – 60s rest
        4b. DB Hammer Curls 7-9 reps X 4 sets= 30 – 60s rest

        5a Turkish get-ups 5 reps (each side) X 2 sets= 15 – Rest as needed

        Nice times on your 30m sprints, are those times close to your 30m best?[/quote]

        I don’t know what my best time is. I never kept track. I have only timed a hand full of them.[/quote]

      • Avatar
        Participant
        Danny Tutskey on #73873

        Yeah, they’re all ht. I just hold it in my hand, start it then go. I feel I’m more accurate doing it myself than someone else doing it for me. It’s close. I did one bobsledding that was legit, but I can’t remember what it was.

      • Avatar
        Participant
        Winning22 on #73874

        Haha If you were slow we mite give you a head start. Oh, and you say your old?

      • Avatar
        Participant
        Danny Tutskey on #73988

        11/2/08

        Weightroom Workout

        1a. Hang Clean @ top of knee 4 reps X 4 sets= 170 – 3:00 rest
        Tempo 0:0:X:0
        Use body weight up to 20k
        over body weight

        2a. Neutral grip Chins 5 reps X 5 sets – 45s rest
        Tempo 2:0:1:0

        2b. Incline DB Bench (neutral grip) 5 reps X 4 sets= 70 – 45s rest
        Tempo 5:0:5:0

        3a. Zottman Curls 8 reps X 4 sets= 25, 20 – 30s rest
        Tempo 2:0:2:0

        3b. V-bar Tricep Pushdown 7 reps X 4 sets= 150 – 30s rest
        Tempo 2:0:2:0

      • Avatar
        Participant
        Danny Tutskey on #74014

        11/03/08

        Track Workout

        Seagrave Warm up
        1x300m @ :46 – 6:00 rest
        1x200m @ :31 – 6:00 rest
        1x300m @ :46 – 6:00 rest

        :44.28,:28.94, :44.48

        Weightroom Workout

        Paused Front Squats 5×5= 145 – 2:00 rest
        Tempo 2:1:1:0

        Use 80% of back squat from last week.

      • Avatar
        Participant
        Danny Tutskey on #74018

        11/04/08

        Track Workout

        Seagrave Warm up
        5x30m starts
        1x30m 3pt. start – 3.68

        1x4x30m sled pulls

      • Avatar
        Participant
        Danny Tutskey on #74068

        11/05/08

        Track Workout

        Seagrave Warm up
        3x60m light accels
        5x150m @ :23 – 5:00 rest

        Felt really good doing this workout. It wasn’t very so that explains a lot. I ran the last one in :20. Accelled into it and put a 10m burst in and shut down. Felt really strong. I will race December 20th at the University of Chicago. I also plan to run a 150m time trial tomorrow for my Friday workout. Today I have a short easy workout and lifting.

      • Avatar
        Participant
        Danny Tutskey on #74115

        11/06/08

        Track Workout

        Seagrave Warm up
        5x100m accels up to 80%

      • Avatar
        Participant
        utfootball4 on #74116

        11/06/08

        [u][b]Track Workout[/b][/u]

        Seagrave Warm up
        5x100m accels up to 80%

        No time trails today?

      • Avatar
        Participant
        Danny Tutskey on #74123

        [quote author="drivephase1015" date="1226107867"]11/06/08

        [u][b]Track Workout[/b][/u]

        Seagrave Warm up
        5x100m accels up to 80%

        No time trails today?[/quote]

        That was Thursday’s workout, I’m doing the time trial today in the sleet.

      • Avatar
        Participant
        utfootball4 on #74124

        [quote author="utfootball4" date="1226108291"][quote author="drivephase1015" date="1226107867"]11/06/08

        [u][b]Track Workout[/b][/u]

        Seagrave Warm up
        5x100m accels up to 80%

        No time trails today?[/quote]

        That was Thursday’s workout, I’m doing the time trial today in the sleet.[/quote]

        Damn, be careful.

      • Avatar
        Participant
        Danny Tutskey on #74270

        11/10/08

        Track Workout[/u]

        Seagrave Warm up
        3x300m @ :45 – 5:00 rest

        It was pretty cold out. Reps one and two went fine, but after that I had a hard time breathing. I took a couple minutes extra and finished the workout for the last rep. I didn’t get to run a time trial last Friday. Both tracks I run at had soccer games being played there.

      • Avatar
        Participant
        Danny Tutskey on #74271

        11/11/08

        Track Workout

        Seagrave Warm up
        1×100-80-60-40-20 @ :16-:12-:8.0-5.0-3.0 – 4:00 rest
        2x4x30m sled pulls

      • Avatar
        Participant
        utfootball4 on #74273

        When are you planning on taking your training indoors?

      • Avatar
        Participant
        Danny Tutskey on #74278

        When are you planning on taking your training indoors?

        I’ll move my workouts inside in January. I’ll be outside till then or if we get a big snow fall.

      • Avatar
        Participant
        utfootball4 on #74279

        [quote author="utfootball4" date="1226522646"]When are you planning on taking your training indoors?

        I’ll move my workouts inside in January. I’ll be outside till then or if we get a big snow fall.[/quote]

        Whats the reason behind this?

        A: Program has very little true speed work = little risk training outdoors in cold.
        B: No access to indoor track until Jan.

      • Avatar
        Participant
        Danny Tutskey on #74295

        I have access to a sweet indoor track here. I just don’t want to pay for it until I have to be inside. When i was in college we were outside until x-mas or below 32 degrees. Besides I just don’t want to deal with the tight turns when I don’t have to. I just don’t mind being outside in the cold. The real speed stuff doesn’t start until later. In late December. When I was bobsledding we were outside for our races unless it was warm, then they were canceled so I’m used to having to do speed and high demand in really adverse conditions, so this is gravy to me.

      • Avatar
        Participant
        Danny Tutskey on #74296

        11/12/08

        Track Workout

        Seagrave Warm up
        4x200m @ :28 – 5:00 rest
        27.93, 27.16, 26.70, 26.42

        Felt really good. Obviously….

      • Avatar
        Participant
        Danny Tutskey on #74421

        11/14/08

        Weightroom Workout

        1a. Hang Clean @ top of knee 3 reps X 3 sets= 175
        Tempo 0:0:X:0
        Rest 3 min.

        1a. Paused Front Squat 4 reps X 4 sets= 175
        Tempo 2:1:1:0
        Rest 2 min.

        2a. Neutral grip Chins 4 reps X 4 sets
        Tempo 2:0:1:0
        Rest 45s

        2b. Incline DB Bench (neutral grip) 4 reps X 3 sets= 55
        Tempo 5:0:5:0
        Rest 45s

        3a. Zottman Curls 8 reps X 4 sets= 25
        Tempo 2:0:2:0
        Rest 30s

        3b. V-bar Tricep Pushdown 7 reps X 4 sets= 140
        Tempo 2:0:2:0
        Rest 30s

      • Avatar
        Participant
        Danny Tutskey on #74422

        11/17/08

        Weightroom Workout

        1a. Hang Clean @ top of knee 3 reps X 3 sets= 185
        Tempo 0:0:X:0
        Rest 3 min. Use body weight up to 20k over body weight

        2a. Neutral grip Chins 4 reps X 4 sets
        Tempo 2:0:1:0
        Rest 45s

        2b. Incline DB Bench (neutral grip) 4 reps X 3 sets= 50
        Tempo 5:0:5:0
        Rest 45s

        3a. Zottman Curls 8 reps X 4 sets= 25
        Tempo 2:0:2:0
        Rest 30s

        3b. V-bar Tricep Pushdown 7 reps X 4 sets= 140
        Tempo 2:0:2:0
        Rest 30s

        Track Workout – 32 degrees[/u]

        Seagrave Warm up
        1x200m-200m-300m-300m @ :30-:30-:45-:45 – 6:00 rest

        28.32-28.13-:43.67-:46.16

        The last rep, I had to slow down when North Central Colleges football team crossed infront of me. Really good workout, felt easy to run what I ran. I felt slower than the times I ran.

      • Avatar
        Participant
        Winning22 on #74428

        Jan 17th alumni meet! just letting u know. if you didnt check the website.

      • Avatar
        Participant
        Danny Tutskey on #74429

        11/18/08

        Track Workout – 32 degrees

        Seagrave Warm up
        4x30m block starts
        1x30m 3 pt start

        3.68 for 30m

        Weightroom Workout

        1a. Paused Front Squat 4 reps X 4 sets= 175
        Tempo 2:1:1:0
        Rest 2 min.

      • Avatar
        Participant
        Danny Tutskey on #74461

        11/19/08

        Track Workout – 38 degrees

        Seagrave Warm up
        15:00 Block work over 20-30m
        3x150m accels – 4:00 rest

      • Avatar
        Participant
        Danny Tutskey on #74479

        11/20/08

        Track workout
        [/u]

        Seagrave Warm up
        4x50m starts

        Weightroom Workout

        1a. Hang Clean @ top of knee 3 reps X 3 sets= 175
        Tempo 0:0:X:0
        Rest 3 min.

        2a. Neutral grip Chins 4 reps X 4 sets
        Tempo 2:0:1:0
        Rest 45s

        2b. Incline DB Bench (neutral grip) 4 reps X 3 sets= 55
        Tempo 5:0:5:0
        Rest 45s

        3a. Zottman Curls 8 reps X 4 sets= 25
        Tempo 2:0:2:0
        Rest 30s

        3b. V-bar Tricep Pushdown 7 reps X 4 sets= 140
        Tempo 2:0:2:0
        Rest 30s

      • Avatar
        Participant
        Danny Tutskey on #74134

        11/24/08

        Track Workout – 38 degrees

        Seagrave Warm up
        2x300m @ :45 – 6:00 rest

        44.21, 42.66

        Weightroom Workout

        1a. Hang Snatch @ top of knee 3 reps X 4 sets= 115
        Tempo 0:0:X:0
        Rest 3 min.
        Goal wt used 67% of hang
        cleans last week

        2a. Low Cable Row 6 reps X 4 sets
        Tempo 2:0:1:0
        Rest 45s

        2b. Bench Press 4 reps X 3 sets
        Tempo 2:0:1:0
        Rest 45s

        3a. Push Press 5 reps X 4 sets
        Tempo 2:0:1:0
        Rest 90s

        4a. Lying tricep extension 7 reps X 4 sets
        Tempo 2:0:2:0
        Rest 45s

        4b. Low Cable EZ grip curl 7 reps X 4 sets
        Tempo 2:0:2:0
        Rest 45s

      • Avatar
        Participant
        Danny Tutskey on #74725

        11/25/08

        Track Workout – 34 degrees

        Seagrave Warm up
        5x30m block starts

        Weightroom Workout

        1a. Snatch Grip Deadlift elevated 4″ 4 reps X 4 sets= 185
        Tempo 3:0:1:0
        Rest 2 min.
        Use 20k more than yesterday’s wts.

        2a. Barbell 1 legged Squat 7 reps X 4 sets= 115
        Tempo 2:0:1:0
        Rest 2 min.
        Goal wt. >65% of the weight
        used for front squats last week.

      • Avatar
        Participant
        Danny Tutskey on #74726

        11/26/08

        Track Workout – 34 degrees

        Seagrave Warm up
        15:00 of block on the corner
        3x60m light accels
        2x120m @ 14.5-14.9 – 6:00 rest

      • Avatar
        Participant
        Danny Tutskey on #74728

        12/01/08

        Track Workout

        Seagrave Warm up
        4x200m @ :27 – 6:00 rest

        25.99, 27.09, 26.81, 27.63

        Finally was forced inside to run. The track I train on indoor is a lot like a paper clip. Kind of like the track I ran on indoors in college. It took a little while to adjust, but I felt good, even on the last one I felt good. I ran relaxed and tried to tone it down a bit after the first one, which was clearly too fast.

        Weightroom Workout

        1a. Hang Snatch @ top of knee 3 reps X 4 sets= 115
        Tempo 0:0:X:0
        Rest 3 min.
        Goal wt used 67% of hang
        cleans last week

        2a. Low Cable Row 5 reps X 4 sets= 140
        Tempo 2:0:1:0
        Rest 45s

        2b. Bench Press 4 reps X 3 sets= 135, 155, 160
        Tempo 2:0:1:0
        Rest 45s

        3a. Push Press 5 reps X 4 sets= 135
        Tempo 2:0:1:0
        Rest 90s

      • Avatar
        Participant
        utfootball4 on #74780

        [quote author="drivephase1015" date="1223428125"]My first meet won’t be until January. I’ll run at UW to open up. I plan to run the 60 and 200m. Although, if I could find one in the Chicago area in December, I’d love to run then.

        There should be an open meet Dec. 20, I believe, at UChicago.[/quote]

        Where is the meet info on this meet?

      • Avatar
        Participant
        davan on #74781

        uctc.org

        Going to come down for it?

      • Avatar
        Participant
        utfootball4 on #74784

        uctc.org

        Going to come down for it?

        Thanks.

      • Avatar
        Participant
        mortac8 on #74786

        uctc.org

        Going to come down for it?

        He will fly in from Texas especially for it

      • Avatar
        Participant
        utfootball4 on #74787

        [quote author="davan" date="1228213866"]uctc.org

        Going to come down for it?

        He will fly in from Texas especially for it[/quote]

        Are you now coming?

      • Avatar
        Participant
        davan on #74788

        Thought UT was in Wisconsin now.

      • Avatar
        Participant
        utfootball4 on #74789

        Thought UT was in Wisconsin now.

        Real funny..

      • Avatar
        Participant
        davan on #74794

        I am serious. I thought you were considering coming to Chicago for some meets?

      • Avatar
        Participant
        Danny Tutskey on #74828

        12/02/08

        Track Workout

        Seagrave Warm up
        3x30m block starts

        -I was doing my warm up and got booted off the track at NCC because they are on break and had to close the field house. I went to the other track that I run at and they don’t allow spikes so I did 3x40m in flats. My question is what suggestions do you have for workouts and how much distance if any, should I add to the workout to get the same or similar effect.

        Weightroom Workout

        1a. Snatch Grip Deadlift elevated 4″ 4 reps X 4 sets= 185
        Tempo 3:0:1:0
        Rest 2 min.
        Use 20k more than yesterday’s wts.

        2a. Barbell 1 legged Squat 7 reps X 4 sets= 115
        Tempo 2:0:1:0
        Rest 2 min.
        Goal wt. >65% of the weight
        used for front squats last week.

      • Avatar
        Participant
        Danny Tutskey on #74934

        12/03/08

        Track Workout

        Seagrave Warm up
        3x60m light accels
        4x120m@ :14.5-:14.9 – 6:00 rest

        14.41, 14.65, 14.12, 14.20

      • Avatar
        Participant
        Danny Tutskey on #74935

        12/04/08

        Track Workout

        Seagrave Warm up
        10:00 technique work
        Falling starts, bow-touch-go starts, push up clap starts, 3 pt starts, hop-hop-hop starts
        3x60m light accels

        Weightroom Workout

        1a. Hang Snatch @ top of knee 3 reps X 4 sets= 115
        Tempo 0:0:X:0
        Rest 3 min.
        Goal wt used 67% of hang
        cleans last week

        2a. Low Cable Row 6 reps X 4 sets
        Tempo 2:0:1:0
        Rest 45s

        2b. Bench Press 4 reps X 3 sets
        Tempo 2:0:1:0
        Rest 45s

        3a. Push Press 5 reps X 4 sets
        Tempo 2:0:1:0
        Rest 90s

        4a. Lying tricep extension 7 reps X 4 sets
        Tempo 2:0:2:0
        Rest 45s

        4b. Low Cable EZ grip curl 7 reps X 4 sets
        Tempo 2:0:2:0
        Rest 45s

      • Avatar
        Participant
        Danny Tutskey on #74938

        12/05/08

        Just wanted to give an update other than posting workouts. They are going really well. I feel as though, I am in the best shape I have been in a long time, which to me means I might be able to run well. Not sure how fast, but I ran 6.37 for 55m without real training. 6 weeks of training. So I have to imagine I can run well. I will find out on December 20 at the University of Chicago. I am running the 55m. I was going to enter in the 200m, but decided to wait because I don’t know what kind of meet this will be. I know it’s an all comers and I don’t want race, wait, race wait and race again. I feel that I am on a mission this year. More or less to prove doubters wrong and have one final year where I am where I was when I was at my top. I think I have a lot to prove this year. It feels really good to be going into a meet knowing that I have done the work on the track, in the weightroom and off the track. My goal isn’t necessarily to PR. I have set times for some of my goals, but I won’t share them yet. I figure the further the distance I can put between myself and the guys behind me the faster I’ll run. So rather than thinking that I want to run 10.29 or something like that I just want to be someone by as much as I can and then maybe I ran the time. I have the mentality right now that I had back when I ran my best. Same thoughts, ideas, and confidence because I’ve done the training that I really believe in and that is the most important thing. I know there are some that don’t agree with what I do, but it works for me and always has. So looking over the next couple of weeks before the meet, here is what I have planned.

        8-Dec Monday
        4x200m @ :27 – 6:00 rest – 1x40m lunge walk

        Tuesday
        3 x starting blocks over 30m

        Wednesday
        3x50m @ :06.1-:06.4 – 5:00 rest

        Thursday
        3x60m light accels – 4x120m @ :14.5-:14.9 – 6:00 rest

        Friday
        10:00 block work – 3x60m light accels

        15-Dec
        Monday
        3x50m @ :06.1-:06.4 – 5:00 rest

        Tuesday
        DAY OFF

        Wednesday
        3x60m light accels, 10:00 block work

        Thursday
        DAY OFF

        Friday
        Warm up program

        Saturday
        University of Chicago – 55m & 200m

        22-Dec
        Monday
        1x300m @ :44 – 5:00 rest – 2x200m @ :25.5, :25.0 – 5:00 rest

        Tuesday
        2 laps striders @ 80% (walk corners), 4 x standing starts 55m, 55m, 45m, 45m

        Wednesday
        2x200m @ :26-:27 (walk 200m between) –
        4x100m (accelerate into last 30m @ 100%) – walk 100m – 2×2 sled pulls

        Thursday
        2 laps striders @ 80% (walk corners), 3 x block starts 45m, 35m, 25m

        Friday
        10-15 minutes easy run

        29-Dec
        Monday
        1x300m @ :44 – 5:00 rest – 2x200m @ :25.5, :25.0 – 5:00 rest

        Tuesday
        2 laps striders @ 80% (walk corners), 4 x standing starts 55m, 55m, 45m, 45m

        Wednesday 2x200m @ :26-:27 (walk 200m between) –
        4x100m (accelerate into last 30m @ 100%) – walk 150m – 2×2 sled pulls

        Thursday
        2 laps striders @ 80% (walk corners), 3 x block starts 45m, 35m, 25m

        Friday
        Warm up program

      • Avatar
        Participant
        Danny Tutskey on #75084

        12/08/08

        Track Workout

        Seagrave Warm up
        4x200m @ :27 – 6:00 rest

        26.76, 26.09

        I decided after the workout tonight that I am moving to the mornings to get my workouts in. The track is way to crowded with too many programs going on. Too many kids and people who don’t watch where they are going.

        Weightroom Workout

        1a. Hang Snatch @ top of knee 3 reps X 4 sets= 135
        Tempo 0:0:X:0
        Rest 3 min.
        Goal wt used 67% of hang
        cleans last week

        2a. Low Cable Row 5 reps X 4 sets= 160
        Tempo 2:0:1:0
        Rest 45s

        2b. Bench Press 4 reps X 3 sets= 135
        Tempo 2:0:1:0
        Rest 45s

        3a. Push Press 5 reps X 4 sets= 135
        Tempo 2:0:1:0
        Rest 90s

        4a. Tricep cable ext. 7 reps x 4 sets= 140

        4b. Cable curls 7 reps x 4 sets= 100

      • Avatar
        Participant
        Danny Tutskey on #75085

        12/09/08

        Track Workout

        Seagrave Warm up
        3x30m 3pt starts

        3.87, 3.85

        First morning workout. Didn’t go too bad. Felt a little tired because of the lack of rest, but it’s what I had to do to get on a schedule that will benefit me more indoor. 30m times were a little slower. When I was in college right around this time in the workouts I always saw my performance get worse then improve in the final. I think that’s the case now as when I had done these in the past I always had a rut in the season. But I’m not competing now so I don’t care.

        Weightroom Workout

        1a. Snatch Grip Deadlift elevated 4″ 4 reps X 4 sets= 185
        Tempo 3:0:1:0
        Rest 2 min.
        Use 20k more than yesterday’s wts.

        2a. Barbell 1 legged Squat 7 reps X 4 sets= 115
        Tempo 2:0:1:0
        Rest 2 min.
        Goal wt. >65% of the weight
        used for front squats last week.

      • Avatar
        Participant
        Danny Tutskey on #75105

        12/10/08

        Track Workout

        Seagrave Warm up
        3x50m @ :06.1-:06.4 – 5:00 rest

      • Avatar
        Participant
        Danny Tutskey on #75130

        12/11/08

        Track Workout

        Seagrave Warm up
        3x60m light accels
        4x120m @ :14.5-:14.9 – 6:00 rest
        15.04, 15.00, 14.56, 14.24

        I ran the first 2 from 125m or 130m on accident.

      • Avatar
        Participant
        Danny Tutskey on #75145

        12/12/08

        Track Workout

        Seagrave Warm up
        10:00 technique work
        1x30m 3pt start

        3 x standing starts
        3 x falling starts
        3 x bow touch and go starts
        3 x hop-hop-hop starts
        3 x push up clap starts
        3 x 3 pt starts

        30m 3 pt start – 3.69

        Weightroom workout

        1a. Hang Snatch @ top of knee 3 reps X 4 sets= 95
        Tempo 0:0:X:0
        Rest 3 min.
        Goal wt used 67% of hang
        cleans last week

        2a. Barbell 1 legged Squat 7 reps X 4 sets= 95
        Tempo 2:0:1:0
        Rest 2 min.
        Goal wt. >65% of the weight
        used for front squats last week.

        3a. Low Cable Row 5 reps X 4 sets
        Tempo 2:0:1:0
        Rest 45s

        3b. Bench Press 4 reps X 3 sets
        Tempo 2:0:1:0
        Rest 45s

      • Avatar
        Participant
        Danny Tutskey on #75232

        12/15/08

        Track Workout

        Seagrave Warm up
        3x50m @ :06.1-:06.4 – 5:00 rest

        Weightroom Workout

        1a. Clean Grip Hang Snatch @ top of knee 4 reps X 5 sets= 95
        Tempo 0:0:X:0
        Rest 2 ½ min.

        2a. Front Squat 6,3,6
        Tempo 2:0:1:0
        Rest 3 min.

      • Avatar
        Participant
        Josh Hurlebaus on #75234

        You gonna be at the UWW meet again this year?

      • Avatar
        Participant
        Danny Tutskey on #75237

        You gonna be at the UWW meet again this year?

        Yeah, I think I will be unless I go to Madison to race instead.

      • Avatar
        Participant
        Josh Hurlebaus on #75247

        Awesome. Finals are always interesting when you’re in the mix.

      • Avatar
        Participant
        Danny Tutskey on #75252

        I just hope that I’ll be back to where I was a few years ago. That’s the goal. So we’ll see.

      • Avatar
        Participant
        Danny Tutskey on #75338

        12/17/08

        Track Workout

        Seagrave Warm up
        10:00 technique work
        1x30m 3pt start

        3 x standing starts
        3 x falling starts
        3 x bow touch and go starts
        3 x hop-hop-hop starts
        3 x push up clap starts
        3 x 3 pt starts

      • Avatar
        Participant
        utfootball4 on #75347

        ready for the meet?

      • Avatar
        Participant
        Danny Tutskey on #75357

        I sure hope so. I don’t know what to expect. I think the meet will be really tough to win so I’ll have to run well.

      • Avatar
        Participant
        utfootball4 on #75358

        I sure hope so. I don’t know what to expect. I think the meet will be really tough to win so I’ll have to run well.

        you should win with no problem esp at this small meet.

      • Avatar
        Participant
        Danny Tutskey on #75359

        I don’t know. Apparently Casey Combest is going to run at the meet or at least he is entered.

      • Avatar
        Participant
        utfootball4 on #75361

        I don’t know. Apparently Casey Combest is going to run at the meet or at least he is entered.

        who is that? is this the guy: https://sports.espn.go.com/espnmag/packagestory

      • Avatar
        Participant
        Danny Tutskey on #75362

        Yeah, that’s him.

      • Avatar
        Participant
        utfootball4 on #75363

        Yeah, that’s him.

        kool, i think you will run well.

      • Avatar
        Participant
        mortac8 on #75379

        Casey Combest…he doesn’t have the motive that you do. Incinerate him.

      • Avatar
        Participant
        Danny Tutskey on #75380

        I’ll run the best that I can run. I have been more motivated this year than I have been since my days in college. I’ll just do what I can. Hopefully it’s fast.

      • Avatar
        Participant
        utfootball4 on #75512

        any good news?

      • Avatar
        Participant
        Danny Tutskey on #75527

        any good news?

        This may take a while to explain everything, but here goes;

        I woke up at 5:30 Saturday morning and my stomach was killing. I felt hungry, but had no appetite. I was able to go back to sleep, but woke at 7 feeling the same way. Needless to say I had to use the bathroom a lot. I had a fever, I couldn’t eat and I was really achy. I still went to the meet. I got to the meet and was checking in. The guy a couple posts ago came up behind me and was talking to some guy. He was saying this was going to be a quick trip because he’d run something “hot” in the trials and mail it in. I had quite a few thoughts that went through my head when I heard that. I checked the heats and I was in heat 23 out of 24 in lane. No big deal. I was still running to the bathroom at this point and when I was warming up I was doing the same thing. I felt terrible. I had the sweats and felt dead. I didn’t have any energy at all. So I thought to myself. Lets get through to finals as labor free as possible. I had a terrible start, I felt really flat. I won my heat, BUT the timing didn’t work!!!!!!!!! They got the picture, but no time. Originally they were going to make us run after the final heat. Which, I really didn’t care, I thought I was in better shape than everyone and it wouldn’t bother me as much. They eventually decided to move all of us to finals and run a 2 heat final. So for the finals. I started my warm up and was really achy. My back, hips, and knees. I changed warm ups and did a seagrave warm up. It took me over an hour to warm up because I felt so tired and I kept telling myself and I’m going to have to run on will. I also noticed that the more I sat down or would lay down I would feel better and feel that I had more energy. So I decided that I would save as much energy as I could for the race. That’s what it would take to run well. so that’s what I did. I laid on the high jumps mats, I laid on mats behind the start line. The finals came and I got in the blocks. I got out really well. I didn’t see anyone at the start. I got thru 30 meters and eased off a little and finished. I don’t know what I ran and i won’t know for a week. I don’t know what the 2nd heat ran either. I felt like I ran 6.30 something, BUT it will probably come back as a 6.40 something or low 50’s. Then I’ll be really pissed off! I got home, went to bed at 8:30 and just got up now. I feel a little better. I think it was food poisoning. I figured whether I was sick or not I was going to do the best I could and I think I did, I just hope the time shows.

        sorry for the long drawn out explanation for the meet. It’s the truth and I’m not making excuses.

      • Avatar
        Participant
        mortac8 on #75531

        sorry to hear about the sickness. don’t worry about it. it’s not indoor worlds.
        it’s funny though about the circus meet. i asked ut last night if they fixed the FAT out there yet or if everyone was gonna run USA qualifiers 🙂

      • Avatar
        Participant
        Danny Tutskey on #75532

        sorry to hear about the sickness. don’t worry about it. it’s not indoor worlds.
        it’s funny though about the circus meet. i asked ut last night if they fixed the FAT out there yet or if everyone was gonna run USA qualifiers 🙂

        They use delta timing so they have do a lot of work just to get times. It really was a circus. I don’t really like the track, I’ve never run great there, but I thought there would be some nice early season comp.

      • Avatar
        Participant
        utfootball4 on #75540

        [quote author="mortac8" date="1229887474"]sorry to hear about the sickness. don’t worry about it. it’s not indoor worlds.
        it’s funny though about the circus meet. i asked ut last night if they fixed the FAT out there yet or if everyone was gonna run USA qualifiers 🙂

        They use delta timing so they have do a lot of work just to get times. It really was a circus. I don’t really like the track, I’ve never run great there, but I thought there would be some nice early season comp.[/quote]

        did casey show up.

      • Avatar
        Participant
        Danny Tutskey on #75542

        Yeah, he did. He was the one standing behind me talking about how he’d leave after he ran something hot. He ran 6.53 and left after his prelim.

      • Avatar
        Participant
        utfootball4 on #75544

        Yeah, he did. He was the one standing behind me talking about how he’d leave after he ran something hot. He ran 6.53 and left after his prelim.

        LOL, too funny. He probably havent been training, too much weed.

      • Avatar
        Participant
        Winning22 on #75545

        Casey Combest didnt run that good he goes from a 6.27 to a 6.53 damn. I promise you our meet will be run a little better than that one Drive.

      • Avatar
        Participant
        Danny Tutskey on #75546

        Casey Combest didnt run that good he goes from a 6.27 to a 6.53 damn. I promise you our meet will be run a little better than that one Drive.

        Well, he also ran 6.57 for 60m which is smoking fast, that’s a converted 6.11 for 55m.

        I’m not going to make it to alumni, I’m going to be moving that weekend. Too many things going on that weekend. I’m going to run at Carthage College on January 10, maybe Notre Dame on the 16th, Whitewater on the 24th.

      • Avatar
        Participant
        Danny Tutskey on #75547

        I am worried though, that I ran 6.50 something. It will be a real let down to run that slow.

      • Avatar
        Participant
        utfootball4 on #75548

        I am worried though, that I ran 6.50 something. It will be a real let down to run that slow.

        join the old man club with me and mort. lol

      • Avatar
        Participant
        utfootball4 on #75551

        6.46, not bad.

      • Avatar
        Participant
        Danny Tutskey on #75552

        6.46, not bad.

        Huh?

      • Avatar
        Participant
        utfootball4 on #75553

        [quote author="utfootball4" date="1229907223"]6.46, not bad.

        Huh?[/quote]

        your time

        Preliminaries
        1 Ryan Shields Only the Fas 6.45q 24
        2 Danny Tutskey Lms Track Cl 6.46q 23
        3 Vernon George Unattached 6.51q 24
        4 Casey Combest Unattached 6.53q 24
        5 Phillip Jones Phillip Jone 6.54q 23
        6 Azeez Shogbuyi Unattached 6.58q 24
        6 Marcus Bennett stlblues 6.58q 22
        8 Gabe Rivera Unattached 6.60 1
        9 Isaac Provitt Only the Fas 6.64 22
        10 Khiry Dukes Elite Wildca

      • Avatar
        Participant
        Danny Tutskey on #75554

        post the link for me.

      • Avatar
        Participant
        Danny Tutskey on #75555

        I’m a little disappointed. Maybe my workouts aren’t giving me enough speed work….. Thoughts, suggestions? I really didn’t do anything fast, and I’m going to start doing faster work now. Maybe I’m too hard on myself since I was sick.

      • Avatar
        Participant
        mortac8 on #75556

        Did you run 2 races? Why did they only post prelim times for you?
        #1- I wouldn’t be too concerned since you were sick. Retry in early January (and don’t get sick this time)
        #2- Can these results be trusted?

      • Avatar
        Participant
        Winning22 on #75557

        Yes, you were sick and also you said you haven’t done really any speed work yet so don’t be so hard on yourself.

      • Avatar
        Participant
        utfootball4 on #75558

        post the link for me.

        https://uctc.org/m122008.html

      • Avatar
        Participant
        utfootball4 on #75559

        I’m a little disappointed. Maybe my workouts aren’t giving me enough speed work….. Thoughts, suggestions? I really didn’t do anything fast, and I’m going to start doing faster work now. Maybe I’m too hard on myself since I was sick.

        dont trip man, its only the first meet.

      • Avatar
        Participant
        Danny Tutskey on #75560

        Did you run 2 races? Why did they only post prelim times for you?
        #1- I wouldn’t be too concerned since you were sick. Retry in early January (and don’t get sick this time)
        #2- Can these results be trusted?

        I don’t know if they can. It was kinda sketchy. I mean they had a guy down for running 42 point and 44 point in the finals of the quarter. My prelim didn’t get a time because the timing system didn’t work. they got the picture, but no time with it. So I never got a chance to run in the actual final. I’m going to run Jan 10 at Carthage College. Small meet, but I like the track. I don’t plan be sick again this year. Man, it was awful. I didn’t want to run, I wanted to go to sleep, but i didn’t want to wimp out.

      • Avatar
        Participant
        utfootball4 on #75561

        the worst thing u could do now is change your training, a month ago you felt very confident with your program so keep it that way.

      • Avatar
        Participant
        utfootball4 on #75562

        Yes, you were sick and also you said you haven’t done really any speed work yet so don’t be so hard on yourself.

        how did trails go?

      • Avatar
        Participant
        mortac8 on #75563

        [quote author="mortac8" date="1229910400"]Did you run 2 races? Why did they only post prelim times for you?
        #1- I wouldn’t be too concerned since you were sick. Retry in early January (and don’t get sick this time)
        #2- Can these results be trusted?

        I don’t know if they can. It was kinda sketchy. I mean they had a guy down for running 42 point and 44 point in the finals of the quarter. My prelim didn’t get a time because the timing system didn’t work. they got the picture, but no time with it. So I never got a chance to run in the actual final. I’m going to run Jan 10 at Carthage College. Small meet, but I like the track. I don’t plan be sick again this year. Man, it was awful. I didn’t want to run, I wanted to go to sleep, but i didn’t want to wimp out.[/quote]
        42.70 NEW WR!!!! Yea…don’t trust this meet. They might as well have made your time 4.66.

      • Avatar
        Participant
        Danny Tutskey on #75565

        They didn’t get a trials time for me. They just had the photo without time. The guy told me it a half second. So yeah, you’re right, maybe I shouldn’t trust the meet and times. We’ll see what happens at the next meet.

      • Avatar
        Participant
        Josh Hurlebaus on #75568

        I love Carthage’s track for the 55. The track curves like a paperclip so the 200 isn’t as good but its a hard and fast track for the 55. Good luck next time man.

      • Avatar
        Participant
        premium on #75570

        what were your highschool times like

      • Avatar
        Participant
        Danny Tutskey on #75571

        what were your highschool times like

        In highschool I ran the 400m. I didn’t get into the 100m until my senior year. I ran the 100m twice in hs school before my sr. year.

        I ran 51 and change in the 4
        Soph year 11.2 h
        jr. year 11.3 hand
        sr. year 10.5 h – 11.03 electric and 22.32 electric in the 200

        In College I ran
        Frosh 10.83
        Soph 10.52 (Wind)
        Jr. 10.51
        Sr. 10.30 at Nationals

      • Avatar
        Participant
        Winning22 on #75598

        [quote author="Winning22" date="1229912175"]Yes, you were sick and also you said you haven’t done really any speed work yet so don’t be so hard on yourself.

        how did trails go?[/quote]

        I hate to post on Drivephase program but they went very well im right next to the national qualifiers from last year so the training in the summer really I think got me to that next level.

      • Avatar
        Participant
        Danny Tutskey on #75650

        12/23/08

        Track Workout

        Seagrave Warm up
        1x300m, 2x200m – 7:00 rest

        Well, you know you’re screwed in a workout when you run your first rep 3 seconds too fast. It was supposed to be :44 and I ran :41. So right there I knew the next reps would be hard with the amount of rest that I had and coming off being sick. So I just tried to run solid in the 200’s and tried not to pay attention to the times. They were a little slow, but not all too bad.

        Weightroom Workout

        1a. DB bench (neutral grip) 8 reps X 3 sets= 60
        Tempo 2:0:1:0
        Rest 1 min.

        1b. Omni Reverse Push-up Supinated grip 5 reps X 3 sets
        Tempo 8:0:0:0
        Rest 1 min.

        2a. Front Squat 6,3,6,3,6,3= 135, 155
        Tempo 2:0:1:0
        Rest 3 min.

      • Avatar
        Participant
        premium on #75746

        that progression has got me very interested in your training.were those times just pr’s or what you ran regularly. how much of your improvements would you say came from your college program vs. what you did yourself?…i ran similiar times in 11th grade but no where near 11.2 in 10th (11.8 from 3 races that season)…maybe you had some hidden potential and could have gone sub 11 in 11th grade…10.3X happens to be my long term goal for the next 4 years but as of now i am training by myself…i’ve been out for a week and a half and i continually have hip/waist/loweback injuries that hinder me in the wieght room since the 10th grade. what do you mean get into the hundred? do you mean like focus on that event or run it more often? For the last few years i have been mostly tempo based but now i am training by myself and i am starting to incorporate more speed work, well at least what the weather allows. what was your high school program like?

      • Avatar
        Participant
        Danny Tutskey on #75769

        that progression has got me very interested in your training.were those times just pr’s or what you ran regularly. how much of your improvements would you say came from your college program vs. what you did yourself?…i ran similiar times in 11th grade but no where near 11.2 in 10th (11.8 from 3 races that season)…maybe you had some hidden potential and could have gone sub 11 in 11th grade…10.3X happens to be my long term goal for the next 4 years but as of now i am training by myself…i’ve been out for a week and a half and i continually have hip/waist/loweback injuries that hinder me in the wieght room since the 10th grade. what do you mean get into the hundred? do you mean like focus on that event or run it more often? For the last few years i have been mostly tempo based but now i am training by myself and i am starting to incorporate more speed work, well at least what the weather allows. what was your high school program like?

        Oh man, let me see what I can tell you here. I may jump around. Prior to my senior year in hs I ran the 100m twice. I was at best an alternate. I wasn’t very fast. (in my opinion). I got my shot because our star sprinter decided to focus on football and get ready for college and he didn’t run. I was fortunate enough to step up and run better than he ever had. Things really fell in place for me and I took advantage of it. In college i followed our program to a “T”. The school I ran at is one of the best in country year in and year out. I didn’t add things because the program we were on produced so I never worried, but I was also very confident in myself and worked my ass. I worked harder than anyone on our team and tried to be sure that no one in the country was outworking me. I was a late bloomer in HS, but our high school program is very strong and known for sprinters. I had success in HS, but I improved year after year. I worked a lot on technique, I never really lifted in HS so I was very raw. Never did any olympic lifts or squats or bench or anything. I’ll give you some numbers in the weightroom at the end. My SR. year we added a new coach at our highschool who helped work on my technique, arms, blocks, etc. It worked wonders. I was always in shape because I played soccer, but I also ran with my elbows out because of soccer. I basically tightened everything up. I got everything moving straight ahead, nothing out to the side, crossing my body, etc. My hs program from what I remember and mind you this is 10 years ago was something like this… Monday was our work day, interval work (300’s, 200’s, etc. Earlier in the season it would be longer, but pretty quick) Tuesday’s/Thursday’s were technique days with blocks and exchanges, Wednesday was more of a short speed day. Friday was technique or easy day. That’s really what I remember. I remember some workouts, but more of the brutal ones haha. I hope this helps. If you have more questions, please ask. I like discussing this kind of stuff.

        College lifting
        I CAME INTO COLLEGE AND I MAXED AT 200 LBS BENCH AND 225 REP SQUAT (MAYBE 6 GOOD REPS). I NEVER DID ANY OLYMPICS LIFTS SO I HAD TO START WITH THE BAR AND GRADUALLY MOVE UP. I WAS REALLY BAD. WHEN I LEFT COLLEGE I COULD SQUAT 450 MAX, 330 BENCH, 250 CLEAN AND 195 SNATCH.

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        premium on #75779

        how was your 55/200 compared to your 100 coming out of high school. my 100/200 ratio is horrible (2.06), i kinda use that to gauge whether someone has some natural speed…i don’t know how accurate that is…how close was your college training to what you do now? my legs are very weak(dead-lift/squat are the same as my bench) I’ve been trying to get them stronger but i keep getting lower back/waist pains…how was your improvement in lower body strenght over freshman year compared to your drop in 55 and 100?

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        Danny Tutskey on #76161

        how was your 55/200 compared to your 100 coming out of high school. my 100/200 ratio is horrible (2.06), i kinda use that to gauge whether someone has some natural speed…i don’t know how accurate that is…how close was your college training to what you do now? my legs are very weak(dead-lift/squat are the same as my bench) I’ve been trying to get them stronger but i keep getting lower back/waist pains…how was your improvement in lower body strenght over freshman year compared to your drop in 55 and 100?

        Sorry it’s been a while since I have been on here. I’ve been really busy lately. I’ll address what’s been going on in my next post.

        In high school I ran 10.5 hand held and 21.5 for the 200m. My ratio was .5 for my hand held times and my automatic times were .26. In college I ran 10.30 and 21.18 (which was a prelim where I shut down wih 50m to go.)

        My training changed quite a bit from HS to College. Since college I have tried new things because there are several ways to train, but I have found that I am able to run fast with minimal volume. For instance I was able to run 6.37 for 55m last year with only 5 weeks of all speed training. Even now I have started to do faster work to get results quicker because my training time is running out with work, getting engaged/planning a wedding and hopefully coaching.

        My frosh year of college I was able to squat 225 for reps, I can’t remember how many I was able to do. Not many. I never maxed or anything during my in season training. I ran 6.47 for 55m and 10.85 for 100m. My soph year I squat 315×8 for my 5th set of 8 reps working up to 315. I ran 10.52 and 6.39. My jr. year I squat a little more I think, I can’t remember exactly. I ran 10.51 and 6.29. My sr. year when I ran 10.30 I squated 350×6 for my last set working working up to 350, starting at 275. I did get a lot stronger each year. I was very raw coming out of high school so I could only go up and get better.

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        Danny Tutskey on #76162

        It’s been a while since I have been on here guys. I got sick at my meet and was out of it for a week. I wasn’t able to train at all. I also got engaged and have been really busy with the holidays. I am back training now. So lets get back to it….

        01/03/08

        Track Workout
        Broncos Warm up

        5x SLJ, STJ
        Start series = acc 12 – trans 12m (hold breath in acc)
        3x falling start
        3x fall start + touch ground
        3x block starts

        3x2x40m – accelerate – transition – in (re-accelerate)

        Set 1 30m = 3.66 (timing was off) and 3.74
        Set 2 30m = 3.81 and 3.80
        Set 3 30m = 3.80 and 3.77

        Core Work
        1×10 Pedestal
        200 abs

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        Danny Tutskey on #76163

        01/04/09

        Flag Football game at 8:40 AM
        Had 90 yards receiving on 3 catches

        1×10 Nuc Circuit

        Kneeling OH Throw
        Russian Twists
        Partner Exchange
        Ball Pick Up and Toss
        Kneeling Chest Pass
        Good Mornings

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        Danny Tutskey on #76164

        01/05/09

        Track Workout
        1. Seagrave Warm up

        2. 2x4x50m+(100) – 2-3min/rep – 8-10min/set
        accelerate for 50m, then sprint fast for 50m

        3. Core
        Superman x 60s
        3×10 – Med Ball Situps, Superman – for, back, oh, Ball Touch (side to side)

        4. Cooldown – 400m jog + stretch
        5. Weight room

        I could do this workout or I was going to do 1x200m @ :26-:27 – 200m walk and then 4x100m accelerate into the last 30m at 100%

        Thoughts Anyone?

        Weightroom Workout

        1a. Power clean 4×5
        2a. Back squat 4×6
        3a. Overhead BB press 4×6
        4a. RDL 4×6
        5a. EZ bar bicep curls 3×8
        6a. Body curls 3×12

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        utfootball4 on #76166

        I would do >>> I could do this workout or I was going to do 1x200m @ :26-:27 – 200m walk and then 4x100m accelerate into the last 30m at 100%..

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        Danny Tutskey on #76167

        That’s what I was leaning towards. I’ll essentially get the same work with a lot less stress.

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        premium on #76168

        wow…those numbers are making it seem harder than i thought…i had a 10.5h-(once,i don’t really consider it)11.02 fat/22.1-22.4h i was more consistently around 10.8/10.9 and 22.7 from a tempo program (yet i could barely run a good 400) and a 6.7 fat 55m..my last season started at 11.4 and i knew i was better because i ran faster the previous year but i just couldn’t put it together, you really did have some raw talent…i might have to readjust my goals for this season…i think i’m going to go back to the basic and get my squat down and see if i can get rid of my lower back/waist pain…did you have any chronic or nagging injuries during your college or highschool career?

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        Danny Tutskey on #76169

        wow…those numbers are making it seem harder than i thought…i had a 10.5h-(once,i don’t really consider it)11.02 fat/22.1-22.4h i was more consistently around 10.8/10.9 and 22.7 from a tempo program (yet i could barely run a good 400) and a 6.7 fat 55m..my last season started at 11.4 and i knew i was better because i ran faster the previous year but i just couldn’t put it together, you really did have some raw talent…i might have to readjust my goals for this season…i think i’m going to go back to the basic and get my squat down and see if i can get rid of my lower back/waist pain…did you have any chronic or nagging injuries during your college or highschool career?

        No, I never had any chronic pains in HS or College. Although I had complete reconstructive knee surgery and meniscus surgery my JR. Year of High school. Since college I got into bobsledding and then I had some serious problems. Plantar Fascitis, two torn achillies, torn meniscus in the same knee again. So I’ve been beat up. I would recommend improving your over all strength. I would really focus on squating. When I was in college I was back squatting 3x a week. Monday was Moderate, Wednesday was High, and Friday was Low Intensity. If I were you I would aim to be around 10.80 by end of the season. When I was in college I got laughed and told that I should adjust my goals because I said that if I did the work I thought I could run in the 10.30’s by the time my college career was done. No one believed me. I wrote a paper my frosh year of college about my goals and all the records I wanted to break for a class. Our women’s coach thought I should re-adjust my goals. Well, I did everything I said I was going to do. He went to parents after Nationals my Sr. year and told them the story and how I accomplished everything I wrote about in that paper. So make your goals and you’re the only one who has to think you can acheive them.

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        davan on #76171

        Would you mind giving a quick rundown of your experience with plantar fasciitis (how it happened, your recovery, training at the time, etc.)? Thanks!

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        thebreeze on #76172

        [quote author="drivephase1015" date="1229912616"][quote author="mortac8" date="1229910400"]Did you run 2 races? Why did they only post prelim times for you?
        #1- I wouldn’t be too concerned since you were sick. Retry in early January (and don’t get sick this time)
        #2- Can these results be trusted?

        I don’t know if they can. It was kinda sketchy. I mean they had a guy down for running 42 point and 44 point in the finals of the quarter. My prelim didn’t get a time because the timing system didn’t work. they got the picture, but no time with it. So I never got a chance to run in the actual final. I’m going to run Jan 10 at Carthage College. Small meet, but I like the track. I don’t plan be sick again this year. Man, it was awful. I didn’t want to run, I wanted to go to sleep, but i didn’t want to wimp out.[/quote]
        42.70 NEW WR!!!! Yea…don’t trust this meet. They might as well have made your time 4.66.[/quote]

        I wish I had seen this topic before. I was at that Haydon meet. I was 2nd in the 55 final, I ran 6.51. Ryan Shields won with 6.38. We finished 1-2 same order in the 200 as well, but they had the times mixed up. I e-mailed the meet director and he should change it soon. The times at the meet are accurate, but the meet in general was unorganized. I think a couple coaches walked in front of the camera during the 400, that’s why those times were what they were. And its a good thing you didn’t run the 200 because those curves are very tight. I was happy just to break 23 on that track. And I did see Combest there too. He was in my heat in the prelims. He had a great start, but thats about it. He beat me, but I had an awful start, 5 more meters and i woulda got him. And i think your prelim time is what you ran in that 1st heat final, they just listed it as the prelim time. I wish you coulda ran in the final heat with us tho. You and Ryan Shields probably would have been neck and neck.

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        Danny Tutskey on #76199

        Would you mind giving a quick rundown of your experience with plantar fasciitis (how it happened, your recovery, training at the time, etc.)? Thanks!

        I noticed my plantar fascitis in 2003. I’m not entirely sure how it happened or came about. More than likely it was from poor shoe selection. My recovery consisted of two cortisone shots (I do not recommend), 3x per week PT which included massage, ultra sound, stretching, REST and orthotics. Once I got the orthotics it corrected the way I was walking and the problem went away. I dealt with the problem for about 2 or 3 years. It was a really long process and a royal pain to get rid of.

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        Danny Tutskey on #76200

        [quote author="mortac8" date="1229913160"][quote author="drivephase1015" date="1229912616"][quote author="mortac8" date="1229910400"]Did you run 2 races? Why did they only post prelim times for you?
        #1- I wouldn’t be too concerned since you were sick. Retry in early January (and don’t get sick this time)
        #2- Can these results be trusted?

        I don’t know if they can. It was kinda sketchy. I mean they had a guy down for running 42 point and 44 point in the finals of the quarter. My prelim didn’t get a time because the timing system didn’t work. they got the picture, but no time with it. So I never got a chance to run in the actual final. I’m going to run Jan 10 at Carthage College. Small meet, but I like the track. I don’t plan be sick again this year. Man, it was awful. I didn’t want to run, I wanted to go to sleep, but i didn’t want to wimp out.[/quote]
        42.70 NEW WR!!!! Yea…don’t trust this meet. They might as well have made your time 4.66.[/quote]

        I wish I had seen this topic before. I was at that Haydon meet. I was 2nd in the 55 final, I ran 6.51. Ryan Shields won with 6.38. We finished 1-2 same order in the 200 as well, but they had the times mixed up. I e-mailed the meet director and he should change it soon. The times at the meet are accurate, but the meet in general was unorganized. I think a couple coaches walked in front of the camera during the 400, that’s why those times were what they were. And its a good thing you didn’t run the 200 because those curves are very tight. I was happy just to break 23 on that track. And I did see Combest there too. He was in my heat in the prelims. He had a great start, but thats about it. He beat me, but I had an awful start, 5 more meters and i woulda got him. And i think your prelim time is what you ran in that 1st heat final, they just listed it as the prelim time. I wish you coulda ran in the final heat with us tho. You and Ryan Shields probably would have been neck and neck.[/quote]

        Yeah, the meet was really unorganized, but I figured it would be that way with it being an all ages meet. It also didn’t help that the timing failed and delayed the meet. I wasn’t very happy with how I ran regardless. I would like to see them turn the meet into a 2 day meet and change some other things. Like the first heat in our 55m, when they put a late entry in heat one with 8 year olds. I wasn’t impressed with Combest either. Especially when he was talking about leaving after his prelim if blazed a time. I was going to run the 200m, but I decided not to declare that event. Given the fact I was sick, there was no way I’d be able to run that.

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        Danny Tutskey on #76201

        01/05/09

        Track Workout
        1. Seagrave Warm up

        2. 1x200m @ :26-:27 – 200m walk rest – :26.59
        3. 4x100m (accelerate into final 30m @ 100%) – 100m walk rest

        I felt out of control after the 200. I felt like I was running down hill and I didn’t feel like I could open up my stride. Just didn’t feel good. I thought I was running pretty slow. Who knows?

        4. Core
        Superman x 60s
        3×10 – Med Ball Situps, Superman – for, back, oh, Ball Touch (side to side)

        5. Cooldown – 400m jog + stretch
        6. Weight room

        Weightroom Workout

        1a. Power clean 4×5
        2a. Back squat 4×6
        3a. Overhead BB press 4×6
        4a. RDL 4×6
        5a. EZ bar bicep curls 3×8
        6a. Body curls 3×12

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        Danny Tutskey on #76202

        Here is some food for thought. Here are some workouts I am going to be doing in the upcoming weeks. The emphasis is Speed, max v, and SE. Take a look at it and lets have some discussion on what you think.

        Week of Jan. 5
        Already did workout on Saturday, Sunday and today.

        Tuesday – Off day
        Wednesday – 2x4x20m flys, 2x4x30m flys – 3-5min/rep & 10min/set, 2x5x5H hops, 5×5 SL hops, Core, ABS, Cooldown
        Thursday – 2x5x150m @ 19sec – 50m walk/rep & 250m walk/set – 2×10 Med ball circuit
        Friday – Shakeout
        Saturday – Meet at Carthage College

        Week of January 12
        Monday – 5x SLJ & STJ, 2x5x OHB & BLF, 2x4x Cadence drill (turnover), 2x5x30m flys 3min/rep – 6-8mim/set & 120m @ all out, Core, ABS
        Tuesday – 2x5x100m easy strides – 90sec/rep & 5 min/set, 2×10 Med ball circuit
        Wednesday – 200m @ :26-:27, 4×100 (last 30m @ 100%), 2×3 stairsor 3x6x60m @ all out
        Thursday – 2x5x100m easy strides – 90sec/rep & 5 min/set, 2×10 Med ball circuit
        Friday – 2x5x5H hops, 5×5 SL hops, 5x15m 3pt PUSH-PUSH-PUSH, 5x20m block start, 2x30m block start, Core and ABS

        Week of January 19
        Monday – 5x SLJ & STJ, 2x5x OHB & BLF, 2x4x Cadence drill (turnover), 2x5x30m flys 3min/rep – 6-8mim/set & 120m @ all out, Core, ABS
        Tuesday – 2x5x100m easy strides – 90sec/rep & 5 min/set, 2×10 Med ball circuit
        Wednesday – 3×80-60-40-30 @ all out – 2min/rep & 8-10min/set
        Thursday – 2x5x100m easy strides – 90sec/rep & 5 min/set, 2×10 Med ball circuit
        Friday – Shakeout or 4x30m block starts & 4x30m flys
        Saturday – Meet at UW Whitewater

        Week of January 26
        Monday – 5x SLJ & STJ, 2x5x OHB & BLF, 2x4x Cadence drill (turnover), 2x5x30m flys 3min/rep – 6-8mim/set & 120m @ all out, Core, ABS
        Tuesday – 2x5x120m easy strides – 90sec/rep & 5 min/set, 2×10 Med ball circuit
        Wednesday – 3×80-60-40-30 @ all out – 2min/rep & 8-10min/set, 2x5x5H hops, 3x30s box jumps (side to side as many contacts in 30s as possible)
        Thursday – Hip Mobility Circuit, 2×10 Med ball circuit
        Friday – Shakeout or 4x30m block starts & 4x30m flys
        Saturday – Meet somewhere…

        Week of February 2
        Monday – 5x SLJ & STJ, 2x5x OHB & BLF, 3x4x60m Ins & Outs (10-5-20-5-20) 3min/rep – 6-8mim/set & 120m @ all out, Core, ABS
        Tuesday – Off
        Wednesday – 2x6x60m @ all out – 2min/rep & 8-10min/set, 5x5H hops, 3x30s box jumps (side to side as many contacts in 30s as possible)
        Thursday – Hip Mobility Circuit, 2×10 Med ball circuit or Shakeout or 4x30m block starts & 4x30m flys
        Friday – Shakeout or 4x30m block starts & 4x30m flys or Meet at UW Whitewater
        Saturday – Meet at Lewis University

        Week of February 9
        Monday – 5x SLJ & STJ, 2x5x OHB & BLF, 4×20-30-40m 3min/rep – 6-8mim/set, Core, ABS
        Tuesday – 2x4x100m strides 60sec/rep & 3-5min/set, 2×10 Med ball circuit
        Wednesday – 2x6x60m @ all out – 2min/rep & 8-10min/set (first set from blocks), 2x5x5H hops
        Thursday – Hip Mobility Circuit, 2×10 Med ball circuit or Shakeout or 4x30m block starts & 4x30m flys
        Friday – Shakeout or 4x30m block starts & 4x30m flys
        Saturday – Meet at UW Platteville

        Week of February 16
        Monday – 5x SLJ & STJ, 2x5x OHB & BLF, 4×20-30-40m 3min/rep – 6-8mim/set, Core, ABS
        Tuesday – 2x4x100m strides 60sec/rep & 3-5min/set, Hip Mobiliy, 2×10 Med ball circuit
        Wednesday – 2x6x60m @ all out – 2min/rep & 8-10min/set (first set from blocks), 2x5x5H hops
        Thursday – Off
        Friday – Shakeout or 4x30m block starts & 4x30m flys
        Saturday – Meet at University of Wisconsin

        Week of February 23
        Monday – 5x SLJ & STJ, 2x5x OHB & BLF, 6x60m Ins & Outs (15-5-15-5-20) 3min/rep – 6-8mim/set, Core, ABS
        Tuesday – Off
        Wednesday – 6x60m @ all out – 2min/rep & 8-10min/set (first set from blocks)
        Thursday – Off
        Friday – Shakeout or 4x30m block starts & 4x30m flys
        Saturday – Meet somewhere

        Week of March 2
        Monday – 5x SLJ & STJ, 2x5x OHB & BLF, 6x60m Ins & Outs (15-5-15-5-20) 3min/rep – 6-8mim/set, Core, ABS
        Tuesday – Off
        Wednesday – 6x60m @ all out – 2min/rep & 8-10min/set (first set from blocks)
        Thursday – Off
        Friday – Shakeout or 4x30m block starts & 4x30m flys
        Saturday – Meet somewhere

        I hope to get some good debate with these and what all of your thoughts are. I have done the work to get through these workouts unlike last year when I just started running and doing these workouts last January. I’ve been training since August so I have the General Conditioning to go with these. Like I said, I’m looking for some discussion!

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        davan on #76204

        I just got orthotics and they really seem to help, but they do not fit in my spikes. Do/did you wear your orthotics in your spikes or just in your walking (and running) shoes?

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        Danny Tutskey on #76205

        I just got orthotics and they really seem to help, but they do not fit in my spikes. Do/did you wear your orthotics in your spikes or just in your walking (and running) shoes?

        I used to wear my orthotics all the time, but now I just have them in my running shoes. I never wore them with spikes.

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        utfootball4 on #76212

        Look similar to the workouts you did a couple years ago, the volume look kinda high.

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        Danny Tutskey on #76213

        The volume is high. I’m trying to figure out how to adjust them and what I shouldn’t include.

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        utfootball4 on #76214

        The volume is high. I’m trying to figure out how to adjust them and what I shouldn’t include.

        For example, trying to keep everything in place:

        Tuesday – Off day
        Wednesday – 3x20m flys, 3x30m flys – 7-10min/rep & 12-15min/set, 2×5 H hops, 2×5 SL hops, Core, ABS, Cooldown
        Thursday – 2x5x150m @ 23 or 65%sec – rest 60sec – 2×10 Med ball circuit
        Friday – Shakeout
        Saturday – Meet at Carthage College

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        Danny Tutskey on #76217

        What do you mean trying to keep everything in place? I’m trying to be sure that I’m following what you’re saying. Can you elaborate a little.

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        utfootball4 on #76220

        What do you mean trying to keep everything in place? I’m trying to be sure that I’m following what you’re saying. Can you elaborate a little.

        Trying to keep everything you have in your schedule while only changing the volumes etc, not trying to up come with new workouts.

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        Danny Tutskey on #76227

        I see what you mean. I cut away from the longer things but I’m still accomplishing what I was trying to before. A little more speed work. I have the base in place that my body can handle a more intense set of workouts.

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        utfootball4 on #76230

        I see what you mean. I cut away from the longer things but I’m still accomplishing what I was trying to before. A little more speed work. I have the base in place that my body can handle a more intense set of workouts.

        You know your body better then any one of us, but I perfer to keep speed work during the indoor season no higher then 360m and tempo volume no higher then a 1000m on the indoor track.

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        Danny Tutskey on #76231

        [quote author="drivephase1015" date="1231214777"]I see what you mean. I cut away from the longer things but I’m still accomplishing what I was trying to before. A little more speed work. I have the base in place that my body can handle a more intense set of workouts.

        You know your body better then any one of us, but I perfer to keep speed work during the indoor season no higher then 360m and tempo volume no higher then a 1000m on the indoor track.[/quote]

        Trying to figure out what I can handle is hard for me. I’m one to push and push and push. I can always figure out the correct amount of volume for someone else, but when it comes to me, I suck haha. It’s always better to be under trained than over trained.

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        utfootball4 on #76232

        [quote author="utfootball4" date="1231216977"][quote author="drivephase1015" date="1231214777"]I see what you mean. I cut away from the longer things but I’m still accomplishing what I was trying to before. A little more speed work. I have the base in place that my body can handle a more intense set of workouts.

        You know your body better then any one of us, but I perfer to keep speed work during the indoor season no higher then 360m and tempo volume no higher then a 1000m on the indoor track.[/quote]

        Trying to figure out what I can handle is hard for me. I’m one to push and push and push. I can always figure out the correct amount of volume for someone else, but when it comes to me, I suck haha. It’s always better to be under trained than over trained.[/quote]

        I’m kinda the same way but during the season its easier because in order to perform well you must keep the vol at manageable levels.

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        Winning22 on #76242

        I just got orthotics and they really seem to help, but they do not fit in my spikes. Do/did you wear your orthotics in your spikes or just in your walking (and running) shoes?

        whats the matter shin splints!?

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        Danny Tutskey on #76281

        [quote author="davan" date="1231195798"]I just got orthotics and they really seem to help, but they do not fit in my spikes. Do/did you wear your orthotics in your spikes or just in your walking (and running) shoes?

        whats the matter shin splints!?[/quote]

        What?

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        Danny Tutskey on #76282

        01/06/09

        Weightroom Workout

        1a. Clean grip snatch 3×5
        2a. Incline DB press 4×6
        3a. Tricep pushdown 4×6
        4a. Twisting med ball throws 3×8

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        Danny Tutskey on #76321

        01/07/09

        Track Workout

        1. Seagrave Warm up
        2. 4x55m 3pt start (with 30m fly at the end)
        3. Core 1×10 Pedestal, 200 Abs of choice
        4. Cooldown

        I felt like I struggled with the flys. My first and last one were at 3.01. Not bad, but not good. I just feel slow right now, however it is practice and based on my past I have never been much of a practice person.

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        Danny Tutskey on #76336

        Well, it looks like Carthage is going to be a really small meet. Registration closes tomorrow and there are 6 guys in the 55m. NOt sure if it’s worth going there to run. I don’t want to have to wait till Whitewater to race. That will just kill me!

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        utfootball4 on #76341

        01/07/09

        [u][b]Track Workout[/b][/u]

        1. Seagrave Warm up
        2. 4x55m 3pt start (with 30m fly at the end)
        3. Core 1×10 Pedestal, 200 Abs of choice
        4. Cooldown

        I felt like I struggled with the flys. My first and last one were at 3.01. Not bad, but not good. I just feel slow right now, however it is practice and based on my past I have never been much of a practice person.

        Curious why flying 30’s instead of flying 20’s with a 30-40m acc zone?

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        utfootball4 on #76342

        Well, it looks like Carthage is going to be a really small meet. Registration closes tomorrow and there are 6 guys in the 55m. NOt sure if it’s worth going there to run. I don’t want to have to wait till Whitewater to race. That will just kill me!

        Just race bro, pop energy pills and go get that 6.20.

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        Danny Tutskey on #76369

        [quote author="drivephase1015" date="1231364018"]01/07/09

        [u][b]Track Workout[/b][/u]

        1. Seagrave Warm up
        2. 4x55m 3pt start (with 30m fly at the end)
        3. Core 1×10 Pedestal, 200 Abs of choice
        4. Cooldown

        I felt like I struggled with the flys. My first and last one were at 3.01. Not bad, but not good. I just feel slow right now, however it is practice and based on my past I have never been much of a practice person.

        Curious why flying 30’s instead of flying 20’s with a 30-40m acc zone?[/quote]

        I just wanted to get some serious turnover and see how it would feel. I just cut the reps down after looking at older workouts and seeing what my workload was. I’ll have plenty of 20’s and 30’s over the next couple of weeks.

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        utfootball4 on #76370

        I didnt say anything about 20’s and 30’s, I said flying 20’s = build up over 30-40m with a 20m fly portion.

        [quote author="utfootball4" date="1231383171"][quote author="drivephase1015" date="1231364018"]01/07/09

        [u][b]Track Workout[/b][/u]

        1. Seagrave Warm up
        2. 4x55m 3pt start (with 30m fly at the end)
        3. Core 1×10 Pedestal, 200 Abs of choice
        4. Cooldown

        I felt like I struggled with the flys. My first and last one were at 3.01. Not bad, but not good. I just feel slow right now, however it is practice and based on my past I have never been much of a practice person.

        Curious why flying 30’s instead of flying 20’s with a 30-40m acc zone?[/quote]

        I just wanted to get some serious turnover and see how it would feel. I just cut the reps down after looking at older workouts and seeing what my workload was. I’ll have plenty of 20’s and 30’s over the next couple of weeks.[/quote]

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        Danny Tutskey on #76408

        01/08/09

        Weightroom Workout

        1a. Jump squats 3×4
        2a. Step ups 3×5
        3a. Lat pull down 4×6
        4a. Standing goodmornings 3×6
        5a. Bi’s/Tri 3×8

        Med ball throws
        2×10 Gas

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        Winning22 on #76538

        Howd you do at Carthage.

      • Avatar
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        utfootball4 on #76539

        Howd you do at Carthage.

        From Davan:
        I got to talk to drivephase for a little bit and he looked pretty good today. He ran 6.56 I think in the prelims and then 6.59 in the final of the 55m (winning this very slow meet). I was in neither heat of his, but he ran very easy today with little to no competition at any point.

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        Danny Tutskey on #76546

        I ran pretty poor PERIOD! I will never run that slow again. I will never run down to the competition again. I will never run easy again.

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        utfootball4 on #76547

        I ran pretty poor PERIOD! I will never run that slow again. I will never run down to the competition again. I will never run easy again.

        I’m surprise you would even do such a thing.

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        Danny Tutskey on #76548

        Well from now on I have a serious point to prove.

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        utfootball4 on #76549

        Well from now on I have a serious point to prove.

        When is your next meet?

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        Danny Tutskey on #76551

        I’m going to Whitewater in a couple weeks. I might look for other meets though. That Carthage Meet was really tough to get up for.

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        utfootball4 on #76553

        I’m going to Whitewater in a couple weeks. I might look for other meets though. That Carthage Meet was really tough to get up for.

        So you have a couple bye weeks to work some things out.

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        Danny Tutskey on #76554

        Yeah, I do. I hope that I can get them worked out.

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        utfootball4 on #76555

        Yeah, I do. I hope that I can get them worked out.

        too bad you cant run this weekend, kinda like having a bad football game then having a bye week it leaves a bad taste in your mouth.

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        Danny Tutskey on #76556

        Yeah, it really sucks. I had a poor start. I was out from everyone, but it felt flat. I eased up to and didn’t really dig in. I ran like a bit(h. I’m going to post my workouts for the rest of indoor in a few minutes.

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        Danny Tutskey on #76587

        01/12/09

        Track Workout

        Seagrave Warm up
        3x200m @ :25.0, :24.5, :24.0 – 5:00-7:00 rest IN TRAINERS

        24.03, 24.38, :25.23

        Core – 4 way core x :30 & 200 ABS of choice

        Weightroom workout

        1a. CG snatch from floor (for warm up) 3×5
        2a. DB Incline press 4×6
        3a. Standing OH shoulder press 4×6
        4a. CG bench press for triceps 4×6

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        Winning22 on #76604

        Yeah, it really sucks. I had a poor start. I was out from everyone, but it felt flat. I eased up to and didn’t really dig in. I ran like a bit(h. I’m going to post my workouts for the rest of indoor in a few minutes.

        What made it feel flat? were not really hyped up for the race since it was so small and no comp?

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        utfootball4 on #76607

        [quote author="drivephase1015" date="1231729354"]Yeah, it really sucks. I had a poor start. I was out from everyone, but it felt flat. I eased up to and didn’t really dig in. I ran like a bit(h. I’m going to post my workouts for the rest of indoor in a few minutes.

        What made it feel flat? were not really hyped up for the race since it was so small and no comp?[/quote]

        You better get ready, the old timer is coming to town. lol

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        Danny Tutskey on #76613

        [quote author="drivephase1015" date="1231729354"]Yeah, it really sucks. I had a poor start. I was out from everyone, but it felt flat. I eased up to and didn’t really dig in. I ran like a bit(h. I’m going to post my workouts for the rest of indoor in a few minutes.

        What made it feel flat? were not really hyped up for the race since it was so small and no comp?[/quote]

        I don’t really get hyped for a race. I focus, but I don’t get hyped. There wasn’t any competition, but that’s still no excuse for not running hard.

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        Winning22 on #76615

        [quote author="Winning22" date="1231849123"][quote author="drivephase1015" date="1231729354"]Yeah, it really sucks. I had a poor start. I was out from everyone, but it felt flat. I eased up to and didn’t really dig in. I ran like a bit(h. I’m going to post my workouts for the rest of indoor in a few minutes.

        What made it feel flat? were not really hyped up for the race since it was so small and no comp?[/quote]

        You better get ready, the old timer is coming to town. lol[/quote]

        I dont think you’ve been paying attention UT Drivephase has things to do other than track for a weekend? More power to him if he comes but its not like there is going to be finals for the 55 as of now. Pretty Lame if you ask me I run 55m for one meet I just sent coach an email about it.

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        RussZHC on #76618

        January 5/09 as part of the post:

        Here are some workouts I am going to be doing in the upcoming weeks.

        I know I’m the “newbie” here and certainly have not read your entire training journal but I am also confused as from what I can tell since that listing of what you are going to do each week there has been no training that is even close to what you wanted to have lots of discussion about. If you are not following what was listed, why list it or at least give a bit of an explanation as to why there is such disparity between what was originally listed and then what you post day to day.

        How did

        5x SLJ & STJ, 2x5x OHB & BLF, 2x4x Cadence drill (turnover), 2x5x30m flys 3min/rep – 6-8mim/set & 120m @ all out, Core, ABS

        evolve into

        Track Workout

        Seagrave Warm up
        3x200m @ :25.0, :24.5, :24.0 – 5:00-7:00 rest IN TRAINERS

        24.03, 24.38, :25.23

        Core – 4 way core x :30 & 200 ABS of choice

        Weightroom workout

        1a. CG snatch from floor (for warm up) 3×5
        2a. DB Incline press 4×6
        3a. Standing OH shoulder press 4×6
        4a. CG bench press for triceps 4×6

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        Danny Tutskey on #76626

        I did post those other workouts. I didn’t do them because in the end I didn’t feel comfortable doing them based on what I had done before, time, how my body felt, etc. I did a week of hybrid work, but ultimately went back to what I am most comfortable with. You need to read the entire journal to know what I’m doing.

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        Danny Tutskey on #76658

        01/13/09

        Track Workout

        Seagrave Warm up
        2x100m accelerations up 90%
        5x Standing 3 point starts 55m, 55m, 45m, 45m

        I timed the final 10m of each of the reps. So it was a flying 10m and the end. I wanted to see where I was at, if I was fading or how I was. I did this workout IN TRAINERS. I couldn’t wear spikes at the track. I thought these times were pretty solid considering the fact that I wasn’t wearing spikes. I feel as though that’s a good time, but I really don’t know.

        Rep #1 – 1.02, 45m-55m
        Rep #2 – 1.02, 45m-55m
        Rep #3 – .96, 35m-45m
        Rep #4 – .98, 35m-45m

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        utfootball4 on #76659

        do you have a training partner, curious how you time flying sprints?

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        Danny Tutskey on #76662

        do you have a training partner, curious how you time flying sprints?

        No, I don’t have a training partner. I never have. I’ve had to do it all myself. I just set up 4 cones and time it myself when I cross them. I trust myself more than someone else.

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        Danny Tutskey on #76664

        01/14/09

        Track workout

        Seagrave Warm up
        1x200m @ :26-:27 – 200m walk rest
        4x100m (last 30m @ 100%) – 150m walk rest
        2x3x stairs – 4:00 rest

        200m was 25.74

        Weightroom Workout

        1a. Jump squats 4×5
        2a. Step ups 3×6
        3a. Lat pull down 4×6
        4a. DB flys 4×6 (partially torn rotator) – didn’t do
        5a. Standing goodmornings 4×6
        6a. Barbell curls 2×6 – Tricep pushdowns 2×6

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        RussZHC on #76665

        I have now read this current journal from June 27/08 on and while I have no doubt there are more given your total posts number I will stick with my original thought, that being you do not seem particularly happy any time you have posted “results” whether they be from a TT like Sept 18/08 or Sept 27/08 which were not exactly as planned or from your most recent meet.

        I ran pretty poor PERIOD! I will never run that slow again. I will never run down to the competition again. I will never run easy again.

        And I was suggesting not a fault with any training on the day (I found them quite interesting technically) but rather you change plans back and forth with multiple postings of quite a few days [July 14 you posted what you would do from Nov 20th to Jan 1; Dec 5 you posted training for Dec 8 to Jan 1/2 and then Jan 5 you posted the reference from my first reply to this thread] and then divert from that plan relatively quickly, such as Dec 23/08 not being what you had planned only 2 weeks before. I understand reverting to what works, changing workouts on the day depending on many factors and or that life gets in the way but my point is IMO that your unhappiness with the actual results themselves could be directly linked to your changing training scheme. If you want to revert to what works, is it the shorter speed work that “works” or short spans of training time in a given calendar period that works?

        You said you were not sure if it was worthwhile going into that competition so to me that is not all that positive and in past postings some meets are named very specifically implying you want to do really well there or just want to compete there because its a good meet and others are “a meet somewhere” which on the surface looks very uncaring towards, I assume, given the dates, the end of a season.

        utfootball4: Look similar to the workouts you did a couple years ago, the volume look kinda high.

        Trying to figure out what I can handle is hard for me. I’m one to push and push and push. I can always figure out the correct amount of volume for someone else, but when it comes to me, I suck haha. It’s always better to be under trained than over trained.

        Yet, judging by utfootball4’s earlier reply, this question of volume has come up with you before and, again, if you know what works, unless there is something that has changed enough to modify that plan/routine, is there anything wrong with following that?

        I am currently coaching an athlete who also likes to push and push and push so it is a constant struggle trying to rein in those tendencies, he wants to be as drop dead tired after doing accels and short speed work as he is towards the end of 150 repeats, he wants to do, sometimes literally, all he can all the time.

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        Danny Tutskey on #76667

        Well, let me clear up some things. I have not diverted from what I had planned back in August. One week I did things a little differently that were more speed based. I did that because I had missed about 10 days over the holidays because of food poisoning at the December 20th meet and the holidays itself. That is the only time. The workouts have been very consistent with what I have written. It is what I had done in college. Just because I posted what I had planned, things come up like a day off because my body needs it or something to where I have to shift days to make the workouts work. If you look over the whole scheme of workouts and go thru the posts you will find that I have done the workouts. I don’t flip/flop workouts and change. I may make a change on volume based on how I feel. I have had success with high intensity, short speed type of workout and I have had success with workouts that are more extensive tempo. I have done well with both, but have had much more success with the extensive tempo based workouts. i.e. 10.30 100m, 6.26 55m.

        My unhappiness doesn’t come from the type of training that I have been doing, but more so that I was sick at one meet and basically only had 8 days of training from December 22 to January 14th. So my unhappiness comes from that and the fact that I should have run hard the whole way. I ran 40m hard and eased off. At the meet on December 22, I ran 6.46 sick as a dog. So I feel I’m where I should be, I just need to go to meets that force me to be at my top.

        I understand what you are saying, but I disagree flip/flopping workouts, because I really have not. I’m doing the workouts that have helped me the most in the past. The main reason that I threw in those speed workouts was to shock my system.

        I may have put two weeks or a month of workouts up a week and half ago and done something different, but what I had done differently was just my workouts that were originally planned. I’ll have to post them so you can see.

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        ex400 on #76669

        Russ,
        I coach a girl exactly like the guy you describe at the end of your post. She, and a couple of teammates, think that if they are not completely shot at the end of every session they are not doing enough and I am not training them properly. Their idea of a proper workout is one in which they have a hard time walking afterwards. I guess this is a better problem than the typical high school shirker, but it is a battle to convince them to stick to the program. God, I love coaching. It’s always something.

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        Danny Tutskey on #76670

        Here are the workouts for the entire year….

        18-Aug
        Monday 2x4x40m sleds
        Tuesday 2x500m @ 400 PR +:20 at the ¼ – 15:00 rest
        Wednesday 6x200m @ :37- 2:30 rest
        Thursday 3x4x Hill runs- [Sprint up/Walk down-under 6:00 per set]- 4:00 rest
        Friday 2x4x40m sleds
        Saturday
        Sunday

        25-Aug
        Monday 2×500 @ 400 PR +:18 at the ¼ – 12:00 rest
        Tuesday 6×200 @ :36- 2:30 rest- 2x4x40m sleds
        Wednesday 3x5x Hill runs- [Sprint up/Walk down- under 6:00 per set]- 4:00 rest
        Thursday Blocks Work- 3x4x40m sleds
        Friday 3x5x Hill runs- [Sprint up/Walk down- under 6:00 per set]- 4:00 rest
        Saturday
        Sunday

        1-Sep
        Monday 7×200 @ :35- 2:30 rest- 2x4x40m sleds
        Tuesday 2×500 @ 400 PR +:16 at the ¼ – 15:00 rest
        Wednesday 3x6x Hill runs- [Sprint up/Walk down- under 6:00 per set]- 4:00 rest
        Thursday Blocks Work- 3x4x40m sleds
        Friday 3x6x Hill runs- [Sprint up/Walk down- under 6:00 per set]- 4:00 rest
        Saturday
        Sunday

        8-Sep
        Monday 7×200 @ :34- 2:30 rest
        Tuesday 2×500 @ 400 PR +:15 at the ¼ – 15:00 rest- 3x5x40m sleds
        Wednesday 3x6x Hill runs- [Sprint up/Walk down- under 6:00 per set]- 4:00 rest
        Thursday Blocks Work- 3x4x40m sleds
        Friday 3x6x Hill runs- [Sprint up/Walk down- under 6:00 per set]- 4:00 rest
        Saturday
        Sunday

        15-Sep
        Monday 2×450 @ 400 PR +:14 at the ¼ – 15:00 rest- 1x6x40m sleds
        Tuesday 6×200 @ :31- 2:30 rest
        Wednesday Blocks Work- light striding
        Thursday 150 meter Test Effort- Or 300 meter Test Effort
        Friday Off
        Saturday
        Sunday

        22-Sep
        Monday 4×300 @ :47- 10:00 rest- 2x5x40m sleds
        Tuesday Pre-meet workout
        Wednesday 150 meter trial- OR 300 meter Test Effort
        Thursday 6×200 @ :31- 2:04 rest
        Friday 2×500 @ 400 PR +:16 at the ¼ – 15:00 rest- 3x5x40m sled
        Saturday
        Sunday

        29-Sep
        Monday Blocks Work- 3x4x40m sleds
        Tuesday 7×200 @ :31- 2:04 rest
        Wednesday 2×500 @ 400 PR +:15 at the ¼ – 15:00 rest- 3x5x40m sleds
        Thursday 4×300 @ :45- 10:00 rest
        Friday Blocks Work- 2x6x40m sled
        Saturday
        Sunday

        6-Oct
        Monday Blocks Work- 2x4x40m sleds
        Tuesday 2×500 @ 400 PR +:16 at the ¼ – 15:00 rest
        Wednesday 6×200 @ :30- 2:00 rest
        Thursday 4×300 @ :45- 10:00 rest
        Friday Blocks Work- 2x6x40m sleds
        Saturday
        Sunday

        13-Oct
        Monday Blocks Work- 3x4x40m sleds
        Tuesday 6×200 @ :30- 2:00 rest
        Wednesday 2×450 @ 400 PR +:14 at the ¼ – 15:00 rest
        Thursday Blocks Work- 2x6x40m sleds
        Friday 4×300 @ :48- 10:00 rest
        Saturday
        Sunday

        20-Oct
        Monday 2×7 different sprint drills – 3x300m @ :48 – 5:00 rest
        Tuesday 10 x block starts over 30m
        Wednesday 15:00 of starting block work – 5x200m @ :32 – 3:00 rest
        Thursday 6x150m @ :23 – 6:00 rest – 2x10x starting line push ups
        Friday 3x100m easy accels – starting block work over 30m
        Saturday
        Sunday

        27-Oct
        Monday 4x300m @ :47 – 6:00 rest
        Tuesday 4x starting block work over 30m – plyometrics – 1x20x starting line push ups – 2x4x40m sled pulls
        Wednesday 10:00 of block work – 5x200m @ :30 – 3:00 rest
        Thursday 6x150m @ :23 – starts over 30m
        Friday 3x60m light accels – 5:00 block work into 30m
        Saturday
        Sunday

        3-Nov
        Monday 1x300m-200m-300m @ :46, :31, :46 – 6:00 rest
        Tuesday 5 x block starts over 30m – 2x4x40m sled pulls
        Wednesday 3x60m accels – 5x150m @ :23 – 5:00 rest
        Thursday 5x100m accels up to 80%
        Friday 3x60m light accels – 15:00 of block work into 30m
        Saturday
        Sunday

        10-Nov
        Monday 3x300m @:45 – 5:00 rest
        Tuesday 1×100-80-60-40-20 @ :16-:12-:08-:05-:03 – 4:00 rest – 2x4x40m sled pulls
        Wednesday 4x200m @ :28- 5:00 rest
        Thursday 4x50m starts – 5x120m accels up to 85% – 5:00 rest
        Friday 3x150m accels – 3:00 rest
        Saturday
        Sunday

        17-Nov
        Monday 1x200m-200m-300m-300m @ :30-:30-:45-:45 – 6:00 rest
        Tuesday 4 x block starts over 30m – 2x4x40m sleds
        Wednesday 15:00 block work – 3x150m accels – 4:00 rest
        Thursday 4x50m starts – 5x120m accels up to 85% – 5:00 rest
        Friday 3x60m light accels – 5x120m @ :17 – 5:00 rest
        Saturday
        Sunday

        24-Nov
        Monday 2x300m @ :45 – 6:00 rest
        Tuesday 5 x block starts over 30m – 2x4x40m sleds
        Wednesday 15:00 block work – 3x60m light accels – 2x120m @ :14.5-:14.9 – 6:00 rest
        Thursday 3x60m light accels – 2x100m accels
        Friday Warm up program
        Saturday
        Sunday

        1-Dec
        Monday 4x200m @ :27 – 6:00 rest – 1x40m lunge walk
        Tuesday 3 x starting blocks over 30m
        Wednesday 3x60m light accels – 4x120m @ :14.5-:14.9 – 6:00 rest
        Thursday 10:00 block work – 3x60m light accels
        Friday Warm up program
        Saturday
        Sunday

        8-Dec
        Monday 4x200m @ :27 – 6:00 rest – 1x40m lunge walk
        Tuesday 3 x starting blocks over 30m
        Wednesday 3x50m @ :06.1-:06.4 – 5:00 rest
        Thursday 3x60m light accels – 4x120m @ :14.5-:14.9 – 6:00 rest
        Friday 10:00 block work – 3x60m light accels
        Saturday
        Sunday

        15-Dec
        Monday 3x50m @ :06.1-:06.4 – 5:00 rest
        Tuesday DAY OFF
        Wednesday 3x60m light accels, 10:00 block work
        Thursday DAY OFF
        Friday Warm up program
        Saturday
        University of Chicago – 55m
        Sunday
        DAY OFF

        22-Dec
        Monday Still Sick
        Tuesday 1x300m @ :44 – 5:00 rest – 2x200m @ :25.5, :25.0 – 5:00 rest
        Wednesday Sick again
        Thursday Christmas Day
        Friday Got Engaged
        Saturday Home with Family
        Sunday Home with Family

        29-Dec
        Monday Returned from time with family
        Tuesday Work
        Wednesday New Years with soon to be inlaws
        Thursday New Years Day with family
        Friday Work

        Saturday – Start Series 3x falling over 25m, 3x touch and go over 25m, 3x 3 point over 25m, 3x2x40m @ all out
        Sunday Flag Football Game
        Monday – 1x200m @ :26-:27 – 200m walk rest – :26.59, 4x100m (accelerate into final 30m @ 100%) – 100m walk rest
        Tuesday – Off day
        Wednesday – 4x55m 3pt start (with 30m fly at the end)
        Thursday – Day off
        Friday – Shakeout
        Saturday – Meet at Carthage College

        Paying attention to the bolded week where it looks as though I changed workouts, I did a hybrid of the week.

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        Danny Tutskey on #76671

        Russ,
        I coach a girl exactly like the guy you describe at the end of your post. She, and a couple of teammates, think that if they are not completely shot at the end of every session they are not doing enough and I am not training them properly. Their idea of a proper workout is one in which they have a hard time walking afterwards. I guess this is a better problem than the typical high school shirker, but it is a battle to convince them to stick to the program. God, I love coaching. It’s always something.

        Russ and ex,
        Let me clear up what I mean by push. I didn’t mean that I push myself beyond stupidity. I know my body very well. So I don’t mean that I push till I puke or can’t walk. I push to hit my paces no matter how tired I am and I don’t extend my rests or shorten them. I coach too so I know exactly what you mean!

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        ex400 on #76672

        Congrats on your engagement!

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        Danny Tutskey on #76673

        More Workouts………..

        12-Jan
        Monday 3x200m @ :25.00, :24.50, :24.00 – 5:00 rest – 4 way core – 200 ABS of choice
        Tuesday 2x100m accelerations to 90%, 4x 3point starts 55m, 55m, 45m, 45m – 2×10 Nuc
        Wednesday 200m @ :26-:27 (walk 200m between), 4x100m (last 30m @ 100%) – 2×3 steps – 3×10 (med ball situps, superman, ball touch)
        Thursday 4 laps of striders – 4x standing starts 30m – 2×10 Gas
        Friday Moving – 10-15 min easy run
        Saturday Meet off

        19-Jan
        Monday 2 laps of striders @ 80% – 4x150m @ 17.75, 17.50, 17.25, 17.00 – 7:00 rest – 4 way core – 200 ABS of choice
        Tuesday 2x100m accelerations to 90%, 4x 3point starts 55m, 40m, 20m, 20m – 2×10 Nuc
        Wednesday 4 laps of striders – 2x150m (50m @ 80%, 50m @95% 50m @ 80%) – 5:00 rest – 2×3 steps – 3×10 (med ball situps, superman, ball touch)
        Thursday 2 laps of striders @ 80% – 3x standing starts 45m, 35m, 25m – 2×10 Gas
        Friday Pre-Meet
        Saturday UW-Whitewater Invite at UW-Whitewater

        26-Jan
        Monday 2 laps of striders @ 80% – 4x150m @ 17.75, 17.40, 17.05, 16.70 – 7:00 rest – 4 way core – 200 ABS of choice
        Tuesday 2x100m accelerations up to 90% – 3x 3point starts 55m, 40m, 20m – 2×10 Nuc
        Wednesday 4 laps of striders – 2x150m (50m @ 80%, 50m @95% 50m @ 80%) – 5:00 rest – 3×10 (med ball situps, superman, ball touch)
        Thursday 2 laps of striders @ 80% – 3x standing starts 45m, 35m, 25m – 2×10 Gas
        Friday Conference for Work
        Saturday Conference for Work

        2-Feb
        Monday 3x150m @ 17.50, 17.00, 16.50 – 7:00 rest – 4 way core – 200 ABS of choice
        Tuesday 2×100 accelerations to 90% – 2x 3point starts 50m
        Wednesday 2 laps of striders @ 80% – 4×30 flys – 4:00 rest – 3×10 (med ball situps, superman, ball touch)
        Thursday Pre-Meet
        Friday Warhawk Classic at UW-Whitewater – 55m trials & 200m
        Saturday

        9-Feb
        Monday 2x100m accelerations to 90% – 4x standing starts 50m – 4 way core – 200 ABS of choice
        Tuesday 2x100m accelerations to 90% – 2x 3point starts 50m – 2×10 Gas
        Wednesday 2 laps of striders @ 80% – 4x30m flys – 4:00 rest – 3×10 (med ball situps, superman, ball touch)
        Thursday 2x150m accelerations @ 17.75 (work on 200m transition) – 2×10 Gas
        Friday Pre-Meet
        Saturday Nike Impact Sports Meet at UW-Platteville – 55m

        16-Feb
        Monday 2 laps striders @ 80% – 2x30m flys – 4:00 rest – 4 way core – 200 ABS of choice
        Tuesday 2x100m accelerations to 90% – 2x 3point starts 30m – 2×10 Gas
        Wednesday 2x150m accelerations @ 17.75 (work on 200m transition) – 3×10 (med ball situps, superman, ball touch)
        Thursday 2x100m accelerations to 90% – 2x 3point starts 30m or Pre-Meet
        Friday Hawk Invitational at UW-Whitewater – 55m
        Saturday Wisconsin Open at University of Wisconsin – 60m

        23-Feb
        Monday Just lift – 4 way core – 200 ABS of choice
        Tuesday 2x100m accelerations to 90% – 2x 3point starts 30m
        Wednesday 2x150m accelerations @ 17.75 (work on 200m transition) – 3×10 (med ball situps, superman, ball touch)
        Thursday Seagrave Warmup
        Friday Pre-Meet
        Saturday

        2-Mar
        Monday 1x300m @ :40 – 7:00 rest, 2x200m @ :25.50, :25.00 – 5:00 rest – 1×10 Pedestal – 200 ABS of choice
        Tuesday 1 laps of striders @ 80% – 4x block starts 2x30m & 2x75m – 2×10 Shell
        Wednesday 200m @ :26 – 4x100m (middle 25-30m @ 100%) – 2×2 sled pulls or steps – 3×10 (med ball situps, superman, ball touch)
        Thursday 2 laps striders @ 80% – 3x block starts 30m or Pre-Meet
        Friday Pre-Meet or Carthage Last Chance Meet at Carthage College or Karl Schlender Invite at UW-Whitewater
        Saturday UW-Whitewater Last Chance Meet at UW-Whitewater

        9-Mar
        Monday 1x300m @ :39 – 7:00 rest, 2x200m @ :24.50, :24.50 – 5:00 rest – 1×10 Pedestal – 200 ABS of choice
        Tuesday 1 lap striders @ 80% – 4x block starts 2x30m & 2x75m – 2×10 Nuc
        Wednesday 200m @ :26 – 4x100m (middle 25-30m @ 100%) – 2×2 sled pulls or steps – 3×10 (med ball situps, superman, ball touch)
        Thursday 2 laps of striders @ 80% – 3x block starts 30m
        Friday Pre-Meet
        Saturday

        16-Mar
        Monday 3x200m @ :25.00, :24.50, :24.00 – 5:00 rest – 1×10 Pedestal – 200 ABS of choice
        Tuesday 1 lap striders @ 80% – 4x block starts 80m, 60m, 40m, 20m – 2×10 Nuc
        Wednesday 200m @ :26 – 4x100m (middle 25-30m @ 100%) – 2×2 sled pulls or steps – 3×10 (med ball situps, superman, ball touch)
        Thursday 2 laps of striders @ 80% – 4x block starts 20m
        Friday Pre-Meet
        Saturday Early Spring Opener at Augustana College

        23-Mar
        Monday 3x200m @ :24.50, :24.00, :23.50 – 5:00 rest – 1×10 Pedestal – 200 ABS of choice
        Tuesday 1 lap striders @ 80% – 4x block starts 80m, 60m, 40m, 20m – 2×10 Nuc
        Wednesday 200m @ :26 – 4x100m (middle 25-30m @ 100%) – 2×2 sled pulls or steps – 3×10 (med ball situps, superman, ball touch)
        Thursday 2 laps of striders @ 80% – 4x block starts 20m – 2×10 Gas
        Friday Pre-Meet
        Saturday Viking Olympics at Augustana College

        30-Mar
        Monday 1 lap striders @ 80% – 4x150m @ :17.75, :17.50, :17.25, :17.00 – 7:00 rest – 4 way core – 200 ABS of choice
        Tuesday 2x100m accelerations to 90% – 4x block starts 60m, 40m, 20m, 20m – 2×10 Nuc
        Wednesday 2 laps striders @ 80% – 2x150m (50m @ 80%, 50m @ 95%, 50m @ 80%) – 5:00 rest – 2×3 steps – 3×10 (med ball situps, superman, ball touch)
        Thursday 2 laps of striders @ 80% – 4x block starts 20m – 2×10 Gas
        Friday Pre-Meet
        Saturday First Chance Invitational at North Central College

        6-Apr
        Monday 1 lap striders @ 80% – 4x150m @ :17.75, :17.40, :17.05, :16.70 – 7:00 rest – 4 way core – 200 ABS of choice
        Tuesday 2x100m accelerations to 90% – 4x block starts 60m, 40m, 20m, 20m – 2×10 Nuc
        Wednesday 2 laps striders @ 80% – 2x150m (50m @ 80%, 50m @ 95%, 50m @ 80%) – 5:00 rest – 3×10 (med ball situps, superman, ball touch)
        Thursday 2 laps striders @ 80% – 3x block starts 45m, 35m, 25m – 2×10 Gas
        Friday Pre-Meet
        Saturday

      • Avatar
        Participant
        Danny Tutskey on #76674

        This is the last of it I promise!

        13-Apr
        Monday 1 lap striders @ 80% – 3x150m @ :17.50, :17.00, :16.50 – 7:00 rest – 4 way core – 200 ABS of choice
        Tuesday 2x100m accelerations to 90% – 4x block starts 60m, 40m, 20m
        Wednesday 2 laps striders @ 80% – 4x60m Ins & Outs – 4:00 rest – 3×10 (med ball situps, superman, ball touch)
        Thursday 2x150m (50m @ 80%, 50m @ 95%, 50m @ 80%) – 5:00 rest – 2×10 Gas
        Friday Pre-Meet
        Saturday Meet of Champions at Augustana College

        20-Apr
        Monday 2 laps striders @ 80% – 4x60m Ins & Outs – 4:00 rest – 4 way core – 200 ABS of choice
        Tuesday 2x100m accelerations to 90% – 2x block starts 50m – 2×10 Gas
        Wednesday 2x150m accelerations @ 17.75 (work on 200m transition) – 5:00 rest – 3×10 (med ball situps, superman, ball touch)
        Thursday 2x100m accelerations to 90% – 2x block starts 30m – 2×10 Gas
        Friday Pre-Meet
        Saturday

        27-Apr
        Monday 2x100m accelerations to 90% – 4x standing starts 50m – 4 way core – 200 ABS of choice
        Tuesday 2x100m accelerations to 90% – 2x block starts 50m – 2×10 Gas
        Wednesday 1 laps striders @ 80% – 4x60m Ins & Outs – 4:00 rest – 3×10 (med ball situps, superman, ball touch)
        Thursday 2x150m accelerations @ 17.75 (work on 200m transition) – 5:00 rest
        Friday Pre-Meet
        Saturday

        4-May
        Monday 2x100m accelerations to 90% – 4x standing starts 50m – 4 way core – 200 ABS of choice
        Tuesday 2x100m accelerations to 90% – 2x block starts 50m
        Wednesday 1 laps striders @ 80% – 4x60m Ins & Outs – 4:00 rest – 3×10 (med ball situps, superman, ball touch)
        Thursday 2x150m accelerations @ 17.75 (work on 200m transition) – 5:00 rest or Pre-Meet
        Friday North Central College Last Chance Meet at North Central College
        Saturday

        11-May
        Monday 1 laps striders @ 80% – 2x60m Ins & Outs – 4:00 rest – 4 way core – 200 ABS of choice
        Tuesday 2x100m accelerations to 90% – 2x block starts 30m
        Wednesday 2x150m accelerations @ 17.75 – 3×10 (med ball situps, superman, ball touch) – 5:00 rest
        Thursday Pre-Meet
        Friday North Central College Last Chance Meet at North Central College
        Saturday

      • Avatar
        Participant
        Danny Tutskey on #76675

        Congrats on your engagement!

        Thank you very much!

        Just so you all know, those workouts I just posted were the plan from the beginning. I did post others at one time or another. To see what others thought of them and the thought I may do them, BUT comfort had me do what I have had planned all along.

      • Avatar
        Participant
        Danny Tutskey on #76718

        01/15/09

        Track Workout

        Seagrave Warm up
        4 laps of striders up to 80%
        4x block starts – 30m

        Felt really good. Was a little sore while I was warming up, but I soon felt good once I put spikes on. All of that soon came to an end when I ran out to my car and had a flat tire in -15 degree weather.

      • Avatar
        Participant
        Danny Tutskey on #76888

        01/19/09

        Track Workout

        Seagrave Warm up
        2 laps striders @ 80%
        4x150m @ 17.75, 17.50, 17.25, 17.00 (trainers) – 4:00 rest

        Had to weave in and out on all of the reps because of hurdles, so it didn’t make it the easiest of workouts to do. I was a little off pace as well. I ran 18.07, 17.56, 17.44, 17.34. The corners were a little tight as well. It’s not the easiest track to run on, but it’s better than most in the area. I really have to chop my stride on the corners. I felt good coming off the rest so I can’t complain. Just don’t know if I have it anymore.

        All of the paces for 200m were in between 23.25 and 24.07. Comments? Thoughts?

      • Avatar
        Participant
        utfootball4 on #76889

        01/19/09

        Track Workout

        Seagrave Warm up
        2 laps striders @ 80%
        4x150m @ 17.75, 17.50, 17.25, 17.00 (trainers) – 4:00 rest

        Had to weave in and out on all of the reps because of hurdles, so it didn’t make it the easiest of workouts to do. I was a little off pace as well. I ran 18.07, 17.56, 17.44, 17.34. The corners were a little tight as well. It’s not the easiest track to run on, but it’s better than most in the area. I really have to chop my stride on the corners. I felt good coming off the rest so I can’t complain. Just don’t know if I have it anymore.

        All of the paces for 200m were in between 23.25 and 24.07. Comments? Thoughts?

        I’m lost, I thought the workout was 150’s but you mention 200’s? Are you gonna compete in the indoor 200? Do we need to put you on suicide watch “just dont know i have it anymore” give me a break you only had one race this year; get your ass up and go race. lol

      • Avatar
        Participant
        Danny Tutskey on #76891

        I ran 150’s but if I kept that pace for 200m those were what my paces were for 200m. Nah probably not suicide watch.

      • Avatar
        Participant
        Danny Tutskey on #76952

        01/20/09

        Track Workout

        Seagrave Warm up
        2x100m accelerations to 90%
        4x 4 point starts 55m, 40m, 20m, 20m

        Weightroom Workout

        1a. 1 Arm DB snatch (for warm up) 2×5
        2a. Jump squats 4×5
        3a. Barbell lunges 3×6
        4a. Pull ups 4×6
        5a. DB Incline 4×6
        6a. DB shoulder press 4×6
        7a. DB curls 3×8

        Med ball circuit – Nuc 2×10

      • Avatar
        Participant
        Danny Tutskey on #76978

        01/21/09

        Track Workout

        Seagrave Warm up
        4 laps of striders @ 80%
        2x150m (50m @ 80%, 50m @ 95%, 50m @ 80%) – 5:00 rest

      • Avatar
        Participant
        Danny Tutskey on #77027

        01/22/09

        Track Workout

        Seagrave Warm up
        2 laps of striders up to 80%
        3x 4 point starts 45m, 35m, 25m

        Weightroom Workout

        1a. Snatch from the floor 3×3-4
        2a. Back squat 3×5
        3a. Seated row 4×5
        4a. EZ bar bicep curls 3×6
        5a. Body curls 3×9

      • Avatar
        Participant
        utfootball4 on #77046

        how you feel this week danny boy?

      • Avatar
        Participant
        utfootball4 on #77127

        nice work today danny boy…

      • Avatar
        Participant
        Danny Tutskey on #77132

        I don’t know if that’s a backhanded compliment or not. It was actually pretty bad. They re-drew the 200m and I got lane 1. I was in lane 4 yesterday so whatever. I just ran bad. They also decided at the coaches meeting that unattached couldn’t run in the finals. It was a pretty deflating day in yet another wasted day at the track. I don’t know what is wrong with me and why I am not responding to training. I’m just at a loss right now.

        Scoots, UT, Quik, Mike anyone……. Help…..

      • Avatar
        Participant
        utfootball4 on #77134

        i wouldnt worry about it esp since you couldnt run finals, who knows you could have ran 6.2 in the finals. what was the problem in the prelims, did you feel flat in warmups etc?

      • Avatar
        Participant
        Danny Tutskey on #77135

        I felt good, but didn’t feel like i had any turnover and I had an awful start. It’s been hard to focus on these prelims which could be why I’m running so piss poor. I just can’t put my finger on what it could be. I’m just not sure, but I know I couldn’t have slow down from a 6.37 to a 6.62 in one year. What makes it worse was that I had only trained for 4 weeks and I ran 6.38 at this same meet last year. I don’t know if it’s training or what. I did lift pretty hard on thursday. Snatches at 155 and squats over 200. I want to get this straightened out so bad. I’m trying to have faith in what I’m doing, but I need to see some performances otherwise it’s been a complete waste of a season.

      • Avatar
        Participant
        utfootball4 on #77136

        I felt good, but didn’t feel like i had any turnover and I had an awful start. It’s been hard to focus on these prelims which could be why I’m running so piss poor. I just can’t put my finger on what it could be. I’m just not sure, but I know I couldn’t have slow down from a 6.37 to a 6.62 in one year. What makes it worse was that I had only trained for 4 weeks and I ran 6.38 at this same meet last year. I don’t know if it’s training or what. I did lift pretty hard on thursday. Snatches at 155 and squats over 200. I want to get this straightened out so bad. I’m trying to have faith in what I’m doing, but I need to see some performances otherwise it’s been a complete waste of a season.

        Like I told my bro stay positive and have a persistent attitude. When is your next meet?

      • Avatar
        Participant
        mortac8 on #77147

        I don’t know if that’s a backhanded compliment or not. It was actually pretty bad. They re-drew the 200m and I got lane 1. I was in lane 4 yesterday so whatever. I just ran bad. They also decided at the coaches meeting that unattached couldn’t run in the finals. It was a pretty deflating day in yet another wasted day at the track. I don’t know what is wrong with me and why I am not responding to training. I’m just at a loss right now.

        Scoots, UT, Quik, Mike anyone……. Help…..

        Is anything very different with your training? More general life stress than usual? I have found that a lot of times when I’m training really hard and doing worse, sometimes it helps to really cut back on the training but keep the intensity high. I think sometimes we get into a situation of “killing the beast within” when trying to be extra dedicated. I would bet my left leg that guys like Asafa and other top pros are getting their fair share of missed practices and rest days. The one thing I tell my guys about track is that it’s sad because sometimes there are situations where the more and harder you work, the worse you do (especially if you have a lot of stress with school, work, or relationships).

      • Avatar
        Participant
        Danny Tutskey on #77149

        [quote author="drivephase1015" date="1232875394"]I don’t know if that’s a backhanded compliment or not. It was actually pretty bad. They re-drew the 200m and I got lane 1. I was in lane 4 yesterday so whatever. I just ran bad. They also decided at the coaches meeting that unattached couldn’t run in the finals. It was a pretty deflating day in yet another wasted day at the track. I don’t know what is wrong with me and why I am not responding to training. I’m just at a loss right now.

        Scoots, UT, Quik, Mike anyone……. Help…..

        Is anything very different with your training? More general life stress than usual? I have found that a lot of times when I’m training really hard and doing worse, sometimes it helps to really cut back on the training but keep the intensity high. I think sometimes we get into a situation of “killing the beast within” when trying to be extra dedicated. I would bet my left leg that guys like Asafa and other top pros are getting their fair share of missed practices and rest days. The one thing I tell my guys about track is that it’s sad because sometimes there are situations where the more and harder you work, the worse you do (especially if you have a lot of stress with school, work, or relationships).[/quote]

        It’s stayed relatively the same way. I am getting married soon, I coach HS track, and work a full time job. So my day consists of 5 am training, 9 am – 5 work and 5-8 track practice at the high school I coach at. In general I don’t think there is too much life stress or anything un needed. I’m getting a proper amount of sleep, eating right and those sorts of things. I think a lot of it is that all of the things I am doing along with training. After talking to someone and thinking about what my overall goal and training, it needs to be more specific to what I’m trying to accomplish. The volume may not change considerable in a given from what I have been doing, but there needs to be a focus in another direction and goals for the given week of training. I hope I have enough time to turn this around, but I’m not sure. I’m upset with myself because I spent the last 5 or 6 months doing training that has made me worse and brought me to nowhere. I’m upset with my own stuburness not to listen to others advice. The only reason I didn’t is because of the old adage “if it aint broke, don’t fix it.” I totally screwed and am now trying to salvage an entire season and half years work of hard which feels like it has gone down the drain. So I apologize to everyone on here who has tried to help me and I didn’t listen. I just hope it hasn’t burned all the bridges.

      • Avatar
        Participant
        davan on #77153

        Did you normally train at 5am before this season?

        Best of luck man–I don’t think you’ve burned any bridges on ET as you’ve been one of the best contributers here.

      • Avatar
        Participant
        Danny Tutskey on #77164

        Did you normally train at 5am before this season?

        Best of luck man–I don’t think you’ve burned any bridges on ET as you’ve been one of the best contributers here.

        No I normally didn’t. I was on a regular schedule training around 5 pm. but I also missed a lot of time with my achilles tears a while back. It’s not the ideal situation for training, but it has to work because of my work schedule and what not.

      • Avatar
        Participant
        utfootball4 on #77165

        i think you will be ok with 5am workouts may need to take caff/tyrosine mix.

      • Avatar
        Participant
        davan on #76885

        I completely understand that you are only able to work out at a certain time–I’m just thinking that is a possible reason for your results. It might be different for you, but I have trouble having really great workouts that early in the morning.

      • Avatar
        Participant
        Josh Hurlebaus on #76886

        I’m the same as davan for speed work. The quality is horrendous if I have to sprint before 9am, let alone 5am.

      • Avatar
        Participant
        utfootball4 on #77167

        its all in your head, i think andrew rock and potter train early in the morning with good success.

      • Avatar
        Participant
        utfootball4 on #77168

        We all are making a huge deal about danny’s performance, remember his first meet he ran 6.4’s assuming the timing system was accurate, second meet 6.5’s with no competion, third meet low 6.6’s with no chance to race in finals. My point is I have seen athletes run 7.1 in prelims then hit 6.8’s in finals, shit happens in prelims.

      • Avatar
        Participant
        Danny Tutskey on #77171

        In my opinion I have gotten into a bad habit of running down to comp at some meets because I know I’ll make the finals. I’m aware of what’s going on around me and I don’t have very good tunnel vision. This weekend for instance I had no clue I wasn’t going to run the final until they posted results. Still, in my opinion I shouldn’t be in the situation of running a so-so prelim and bearing down in the finals. last year at the same meet I ran 6.52 in the prelim or maybe a little slower. Maybe a 56, but I ran 6.38 in the finals. Then a few later I did the same thing and ran 6.37 in the finals. So there is a little more focus in the finals than there is in the prelims. The best way for me to remedy it is to run at big meets where I’m forced to hit it hard in the prelim. Or I’ll just enter a slow time to get in with the top seed. I have to get ready for work, but I am going to post the workout I did today. The focus switched a little bit and I hope it gets me the results that I want.

      • Avatar
        Participant
        Danny Tutskey on #77184

        01/26/09

        Track Workout 480m

        Warm up A
        200m skip, 400m jog, 400m shuffle/carioca, Dynamic Flex. A/B 1×10, Sprint Drills A, Hurdle Mobility A 2×10, Build ups 3x30m.

        2x30m med ball starts – 3:00 rest
        2x30m block starts – 3:00 rest

        3x efe 20-20-20 – 5:00-6:00 rest
        3x fef 20-20-20 – 5:00-6:00 rest

        Hurdle hops (lowest setting) 3×5/quick off the ground

        Cool Down
        200m of shuffle and slides and Static Flex A – albeit very light for the holds

        I felt good after the warm up. Took about 25 minutes or so. I was amazed how warm I was and how ready I was to turn it over. I felt good during the workout. My groin is a tad sore, but nothing bad. I never felt it when I was running or jumping. During the efe and fef runs I just relaxed the cheeks, chin and shoulders during the idle period. I didn’t feel any deceleration. It was just a good workout. If I were doing my original plan I would have had 600m of work (essentially ext tempo), but I had 480m of work, but more specific work. I feel recovered already, not like the last few weeks where I felt drained after the workout. I felt that I got a lot of things accomplished today without destroying my body. I’m going to lift around noon today. I honestly think the training I had been doing is good for a college kid, but for what I’m trying to do, not so much. I think I was just overtrained. No snap, nothing firing at all the last couple of weeks. I noticed that because I was sore for most of the last couple of weeks. I think it may take 2 or 3 weeks, but I should start to improve and feel better when I race next.

        Weightroom Workout

        Power clean 4x2x80%
        Back squat explosion 3x2x70%
        DB bench press 4×4
        RDL 2x5x80%
        Rows 3×5

        All had 2:00-3:00 rest

        I felt good here as well. I felt that I had the most explosion I have had in a while. The weights were going up rather easily and I should perhaps look at increasing the weight. I felt very strong and didn’t struggle at all with the weight. I’m not sure what the big difference is between today and the last couple of weeks. I’m ready to go for tomorrow and I can’t wait to see how I feel when 5 AM rolls around tomorrow.

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        Participant
        Danny Tutskey on #77185

        its all in your head, i think andrew rock and potter train early in the morning with good success.

        I think they do too. They either lift around 9 am and run around 3 pm. If Andrew is still on the same training schedule. I talked to him yesterday and he said he felt good in his 200 and 4×4 leg. He said he didn’t run too hard, especially in the 4×4. I think Andrew will get back on track this year. He’s got a training partner now, which he’s never had so I think it will help him a lot this year.

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        Participant
        utfootball4 on #77196

        [quote author="utfootball4" date="1232966934"]its all in your head, i think andrew rock and potter train early in the morning with good success.

        I think they do too. They either lift around 9 am and run around 3 pm. If Andrew is still on the same training schedule. I talked to him yesterday and he said he felt good in his 200 and 4×4 leg. He said he didn’t run too hard, especially in the 4×4. I think Andrew will get back on track this year. He’s got a training partner now, which he’s never had so I think it will help him a lot this year.[/quote]

        Yes, I heard he ran a very easy 22.0, Potter didnt run the 4×4..

      • Avatar
        Participant
        Danny Tutskey on #77197

        Potter is hurt again…… I don’t know what is wrong with him, but that’s why he didn’t race.

      • Avatar
        Participant
        Danny Tutskey on #77200

        01/27/09

        Track Workout

        Warm up B
        Static Flex. A x 20s
        Dynamic Flex. C/D x10
        Sprint Drills B x30m
        Hurdle Mobility B 2×10

        4x200m @ :33 – 90 seconds rest

        8×25 ABS

      • Mike Young
        Keymaster
        Mike Young on #77247

        I’m the same as davan for speed work. The quality is horrendous if I have to sprint before 9am, let alone 5am.

        I’ll throw in a third on this one and speak for all the sprinters I’ve ever worked for. Nothing (including cognitive abilities) are functioning well at this time of the AM. It could mean that even though you’re giving 100% effort you aren’t able to really redline your body on speed sessions which is needed to really see decent gains. This is especially true in setups like yours where tempo work dominates.

        ELITETRACK Founder

      • Mike Young
        Keymaster
        Mike Young on #77248

        I haven’t really read through this entire log so sorry if this is redundant but what’s your bodyweight like compared to previous years? Any idea (even qualitatively) of body composition compared to previous years.

        ELITETRACK Founder

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        Danny Tutskey on #77249

        I haven’t really read through this entire log so sorry if this is redundant but what’s your bodyweight like compared to previous years? Any idea (even qualitatively) of body composition compared to previous years.

        My body weight hasn’t changed. My body comp hasn’t either. If anything I am a little leaner than I have been in previous years based on eye tests from relatives and what not. I’m hoping next week I can change my training schedule. Right now my day consists of

        5am-7:30am workout
        9:00am-5:00pm work
        5:45-7:45pm HS practice
        8:30pm get home

        So my days are long. Here is what I may switch to.

        5am wakeup
        7-3pm work
        3-5:30pm workout
        5:45-7:45pm HS Practice.

        During my fall training I was working out around 6 pm and I remember that I did feel really good working out that late, even after a full work day.

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        Danny Tutskey on #77251

        01/27/09

        Track Workout

        Warm up B
        Static Flex. A x 20s
        Dynamic Flex. C/D x10
        Sprint Drills B x30m
        Hurdle Mobility B 2×10

        8x100m @ :16 – 45 seconds rest
        200 ABS

      • Mike Young
        Keymaster
        Mike Young on #77253

        What time do you go to sleep?

        ELITETRACK Founder

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        utfootball4 on #77254

        [quote author="Mike Young" date="1233151998"]I haven’t really read through this entire log so sorry if this is redundant but what’s your bodyweight like compared to previous years? Any idea (even qualitatively) of body composition compared to previous years.

        My body weight hasn’t changed. My body comp hasn’t either. If anything I am a little leaner than I have been in previous years based on eye tests from relatives and what not. I’m hoping next week I can change my training schedule. Right now my day consists of

        5am-7:30am workout
        9:00am-5:00pm work
        5:45-7:45pm HS practice
        8:30pm get home

        So my days are long. Here is what I may switch to.

        5am wakeup
        7-3pm work
        3-5:30pm workout
        5:45-7:45pm HS Practice.

        During my fall training I was working out around 6 pm and I remember that I did feel really good working out that late, even after a full work day.[/quote]

        I agree drivephase, my bro train at 6am every morning we tried training later in the day after work but it didnt work because he was drained.

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        Participant
        mortac8 on #77256

        [quote author="drivephase" date="1233163273"][quote author="Mike Young" date="1233151998"]I haven’t really read through this entire log so sorry if this is redundant but what’s your bodyweight like compared to previous years? Any idea (even qualitatively) of body composition compared to previous years.

        My body weight hasn’t changed. My body comp hasn’t either. If anything I am a little leaner than I have been in previous years based on eye tests from relatives and what not. I’m hoping next week I can change my training schedule. Right now my day consists of

        5am-7:30am workout
        9:00am-5:00pm work
        5:45-7:45pm HS practice
        8:30pm get home

        So my days are long. Here is what I may switch to.

        5am wakeup
        7-3pm work
        3-5:30pm workout
        5:45-7:45pm HS Practice.

        During my fall training I was working out around 6 pm and I remember that I did feel really good working out that late, even after a full work day.[/quote]

        I agree drivephase, my bro train at 6am every morning we tried training later in the day after work but it didnt work because he was drained.[/quote]
        Reading error? Dan says that he did feel good working out late.

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        Participant
        utfootball4 on #77257

        how does your body feel danny?

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        Participant
        Danny Tutskey on #77259

        What time do you go to sleep?

        I get to sleep around 9 or 10 pm every night, occassionally earlier. I can’t stay up much later than no matter what. My fiance gets pissed because we pop in a movie and I’m sleeping 10 minutes into it. I don’t think sleep is a cause for it because I really get enough.

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        Participant
        Danny Tutskey on #77260

        how does your body feel danny?

        My body is feeling better. I feel a little more fresh. When I was in the weightroom on Monday, the weights went up so easy and I felt really strong. It was a nice change from the past few weeks. I’m ready for tomorrows workout, which is a faster day. So I’m getting there.

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        utfootball4 on #77262

        RDL 80% of what, pc or squat?

        01/26/09

        [u][b]Track Workout 480m[/b][/u]

        Warm up A
        200m skip, 400m jog, 400m shuffle/carioca, Dynamic Flex. A/B 1×10, Sprint Drills A, Hurdle Mobility A 2×10, Build ups 3x30m.

        2x30m med ball starts – 3:00 rest
        2x30m block starts – 3:00 rest

        3x efe 20-20-20 – 5:00-6:00 rest
        3x fef 20-20-20 – 5:00-6:00 rest

        Hurdle hops (lowest setting) 3×5/quick off the ground

        Cool Down
        200m of shuffle and slides and Static Flex A – albeit very light for the holds

        I felt good after the warm up. Took about 25 minutes or so. I was amazed how warm I was and how ready I was to turn it over. I felt good during the workout. My groin is a tad sore, but nothing bad. I never felt it when I was running or jumping. During the efe and fef runs I just relaxed the cheeks, chin and shoulders during the idle period. I didn’t feel any deceleration. It was just a good workout. If I were doing my original plan I would have had 600m of work (essentially ext tempo), but I had 480m of work, but more specific work. I feel recovered already, not like the last few weeks where I felt drained after the workout. I felt that I got a lot of things accomplished today without destroying my body. I’m going to lift around noon today. I honestly think the training I had been doing is good for a college kid, but for what I’m trying to do, not so much. I think I was just overtrained. No snap, nothing firing at all the last couple of weeks. I noticed that because I was sore for most of the last couple of weeks. I think it may take 2 or 3 weeks, but I should start to improve and feel better when I race next.

        [u][b]Weightroom Workout[/b][/u]

        Power clean 4x2x80%
        Back squat explosion 3x2x70%
        DB bench press 4×4
        RDL 2x5x80%
        Rows 3×5

        All had 2:00-3:00 rest

        I felt good here as well. I felt that I had the most explosion I have had in a while. The weights were going up rather easily and I should perhaps look at increasing the weight. I felt very strong and didn’t struggle at all with the weight. I’m not sure what the big difference is between today and the last couple of weeks. I’m ready to go for tomorrow and I can’t wait to see how I feel when 5 AM rolls around tomorrow.

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        Participant
        utfootball4 on #77263

        01/27/09

        [b]Track Workout[/b]

        Warm up B
        Static Flex. A x 20s
        Dynamic Flex. C/D x10
        Sprint Drills B x30m
        Hurdle Mobility B 2×10

        8x100m @ :16 – 45 seconds rest
        200 ABS

        LOL, this workout had to be very easy for you?

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        Participant
        Danny Tutskey on #77271

        RDL 80% of what, pc or squat?

        [quote author="drivephase1015" date="1233032361"]01/26/09

        [u][b]Track Workout 480m[/b][/u]

        Warm up A
        200m skip, 400m jog, 400m shuffle/carioca, Dynamic Flex. A/B 1×10, Sprint Drills A, Hurdle Mobility A 2×10, Build ups 3x30m.

        2x30m med ball starts – 3:00 rest
        2x30m block starts – 3:00 rest

        3x efe 20-20-20 – 5:00-6:00 rest
        3x fef 20-20-20 – 5:00-6:00 rest

        Hurdle hops (lowest setting) 3×5/quick off the ground

        Cool Down
        200m of shuffle and slides and Static Flex A – albeit very light for the holds

        I felt good after the warm up. Took about 25 minutes or so. I was amazed how warm I was and how ready I was to turn it over. I felt good during the workout. My groin is a tad sore, but nothing bad. I never felt it when I was running or jumping. During the efe and fef runs I just relaxed the cheeks, chin and shoulders during the idle period. I didn’t feel any deceleration. It was just a good workout. If I were doing my original plan I would have had 600m of work (essentially ext tempo), but I had 480m of work, but more specific work. I feel recovered already, not like the last few weeks where I felt drained after the workout. I felt that I got a lot of things accomplished today without destroying my body. I’m going to lift around noon today. I honestly think the training I had been doing is good for a college kid, but for what I’m trying to do, not so much. I think I was just overtrained. No snap, nothing firing at all the last couple of weeks. I noticed that because I was sore for most of the last couple of weeks. I think it may take 2 or 3 weeks, but I should start to improve and feel better when I race next.

        [u][b]Weightroom Workout[/b][/u]

        Power clean 4x2x80%
        Back squat explosion 3x2x70%
        DB bench press 4×4
        RDL 2x5x80%
        Rows 3×5

        All had 2:00-3:00 rest

        I felt good here as well. I felt that I had the most explosion I have had in a while. The weights were going up rather easily and I should perhaps look at increasing the weight. I felt very strong and didn’t struggle at all with the weight. I’m not sure what the big difference is between today and the last couple of weeks. I’m ready to go for tomorrow and I can’t wait to see how I feel when 5 AM rolls around tomorrow.

        [/quote]

        I started at 80% of clean, but then moved to squat %.

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        Participant
        Danny Tutskey on #77272

        [quote author="drivephase1015" date="1233174229"]01/27/09

        [b]Track Workout[/b]

        Warm up B
        Static Flex. A x 20s
        Dynamic Flex. C/D x10
        Sprint Drills B x30m
        Hurdle Mobility B 2×10

        8x100m @ :16 – 45 seconds rest
        200 ABS

        LOL, this workout had to be very easy for you?[/quote]

        It was the hardest workout I’ve ever had. I kept asking myself why I pound my body and run so fast in practice. hahaha

      • Avatar
        Participant
        Danny Tutskey on #77305

        01/29/09

        Track Workout

        Warm up A
        Dynamic Flex. A/B 1×10
        Sprint Drills A
        Hurdle Mobility A 2×10
        Build ups 3x30m.

        5x30m med ball starts – 3:00 rest
        5x30m block starts – 3:00 rest
        2x30m speed bounds

        Med ball throws – OHB, Height, Hop w/OHB x 8

        Weightroom workout

        Power clean 4x1x90%
        Split squats 3x5x40%
        1 Arm DB bench 3×5
        Pull ups 3×10
        Eccentric Calf Raises 2×15

        The workout was awesome! I felt good, felt recovered from the week and felt like I had some turn over. I got a little tired during the workout, but I expected that with some many short and explosive runs. The weight room rocked. I felt really strong and the weights went up easy. I’m hoping that I’ll see some benefits next weekend. I’m hoping Notre Dame will let me in their meet.

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        utfootball4 on #77306

        how many reps on the ecc raises? how wide of a stance do you use on your spilt squats?

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        Participant
        Danny Tutskey on #77308

        My stance for split squats was wide enough that my knee when coming down was in line with my front ankle.

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        Participant
        Jason Gosa on #77316

        I am similar in age and daily training schedule (work + workout), so I will throw my training schedule in the mix and offer some thoughts.

        6 AM = wake
        8-4 = work
        4-6 = coaching
        6-completed = workout
        9-10 = sleep

        I grab small meals throughout the day. I have found at age 30 my joints, muscles, and body in general just don’t feel warmed up early in the morning no matter what I do, by the afternoon, a day of moving around and being awake has me better prepared to demand a solid effort. The problem is that morning races are all but out for me as well. I look for afternoon competition times and twighlight meets to match up with my bodies normal “effort time”.

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        Participant
        utfootball4 on #77325

        My stance for split squats was wide enough that my knee when coming down was in line with my front ankle.

        kool, i normally go super wide on my spilt squats.

      • Avatar
        Participant
        Danny Tutskey on #77436

        01/30/09

        Track Workout

        Warm up B
        Static Flex. A x 20s
        Dynamic Flex. C/D x10
        Sprint Drills B x30m

        Incline tread walk 3.5/5% @ 15:00
        MB circuit 2 rounds
        situps 8×25

      • Avatar
        Participant
        Danny Tutskey on #77438

        02/02/09

        Track Workout

        Warm up A
        Dynamic Flex. A/B 1×10
        Sprint Drills A
        Hurdle Mobility A 2×10
        Build ups 3x30m

        Block Starts 20m-30m-20m-30m – 3:00 rest
        3x flys 30m acc./20m fly – 3:00-5:00 rest
        1x60m acc to 40m – maintain to 60m

        Weightroom workout

        Power clean 4x2x80%
        Back Squat 3x2x70%
        DB bench 4×4
        RDL 2x5x80%
        Seated Row 3×6
        Eccentric Calf Raises 2×8

        I felt pretty good today. Starts were solid thru 20m and 30m. During my flys I focused on good accleration and fast hands and feet during the 20m zone. During the 60m, I tried to get up to speed to 40m and maintain thru 60m. Not putting any effort into running faster and not slowing down. I focused on turnover and relaxation. I felt solid, recovered and no soreness. I wanted to compete at Notre Dame this weekend, but they will not allow me to compete. I will probably be going to Illinois Weselyan to compete this weekend in the 55m.

        The weightroom was solid as well. The weights seem to be going up easy and I’m feeling more explosive. Hopefully this will transition well to a meet.

      • Mike Young
        Keymaster
        Mike Young on #77477

        Danny-
        How do you like the walking on recovery days? How long have you been doing it?

        I’ve teetered with the idea before but have never gotten around to actually using it with anyone.

        ELITETRACK Founder

      • Avatar
        Participant
        Danny Tutskey on #77496

        Danny-
        How do you like the walking on recovery days? How long have you been doing it?

        I’ve teetered with the idea before but have never gotten around to actually using it with anyone.

        Last Friday was the first day that I had done it. It was different, but I felt that it was more of an active recovery day so to speak.

      • Avatar
        Participant
        Danny Tutskey on #77497

        02/03/09

        Track Workout

        Warm up B
        Static Flex. A x 20s
        Dynamic Flex. C/D x10
        Sprint Drills B x30m
        Hurdle Mobility B 2×10

        4x200m @ :33 – 90 seconds rest

        8×25 ABS

        Workout felt pretty good once I got warmed up. My hamstrings were a little fatigued from the workout yesterday and the lifting, but once I warmed up I felt pretty good. I ran my 200’s in 30.90, 34.31, 31.63, and 32.89.

      • Avatar
        Participant
        Danny Tutskey on #77545

        02/02/09

        Track Workout

        Warm up A
        Dynamic Flex. A/B 1×10
        Sprint Drills A
        Hurdle Mobility A 2×10
        Build ups 3x30m

        3x30m med ball accels – 3:00 rest
        3x30m block starts – 3:00
        1x60m acc to 30m – maintain to 60m
        2x30m Speed bounds – 3:00 rest

        I felt good today other than a little soreness in my groin. It felt like it was pulling a little bit, but it did not hinder the workout in anyway.

        Weightroom workout

        Power clean 4x1x90%
        Split squats 3x5x40%
        1 arm DB bench 3×5
        Pullups 3×10

      • Avatar
        Participant
        utfootball4 on #77546

        02/02/09

        Track Workout

        Warm up A
        Dynamic Flex. A/B 1×10
        Sprint Drills A
        Hurdle Mobility A 2×10
        Build ups 3x30m

        3x30m med ball accels – 3:00 rest
        3x30m block starts – 3:00
        1x60m acc to 30m – maintain to 60m
        2x30m Speed bounds – 3:00 rest

        I felt good today other than a little soreness in my groin. It felt like it was pulling a little bit, but it did not hinder the workout in anyway.

        [b]Weightroom workout[/b]

        Power clean 4x1x90%
        Split squats 3x5x40%
        1 arm DB bench 3×5
        Pullups 3×10

        Do you have access to a foam roller or ems?

      • Avatar
        Participant
        Danny Tutskey on #77553

        Yeah, I can get a foam roller.

      • Avatar
        Participant
        Danny Tutskey on #77629

        02/06/09

        Track Workout

        Warm up C
        Dynamic Flex. A/C 1×10
        Sprint Drills B x 20m
        Build ups 2x30m

        4x20m Block starts
        2x5x OHB Med Ball Throws

        This workout went well. I had a little hammy tightness, but nothing more than regular or anything that prevented me from doing what I normally do. It was a typical pre-meet workout. Didn’t feel really fast, but that’s been a good sign in the past. We’ll just have to see. I am racing tomorrow and I’m hoping to have a reversal of fortune. I’m running the 55m and entered what I had run at the last meet. I was pretty upset with my last performance, but with some of the changes made, I’m hoping to show people that I’m not finished. I race around 1 pm or a little after with finals a couple hours later.

      • Avatar
        Participant
        premium on #77640

        are these warmups (a,b,c) variations of the seagrave warmup?

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        Participant
        Danny Tutskey on #77641

        Yeah, they all have components included in the seagrave warm up.

      • Avatar
        Participant
        utfootball4 on #77693

        Nice run Danny, 6.42 is not bad.

      • Avatar
        Participant
        Josh Hurlebaus on #77777

        Good to see you hitting some quick times again. How’d the race feel?

      • Avatar
        Participant
        Danny Tutskey on #77787

        The race felt better than Whitewater. It’s getting there. We’ll see what can happen in the upcoming weeks. Just fine tuning things, and going day to day. I saw you ran well this past weekend. Congrats on the PR and record. Too bad it wasn’t on the Hall of Fame day at your school. I’m not sure which meet I’m going to be at this weekend. It all depends on whether Monmouth will return my email (which I’m doubting). I will probably end up in Platteville. I like their track a lot and have had success there in the past. 6.37 last year and 6.32 for the facility time. I’m going to head to Madison the 21st and possibly St. Olaf on Feb. 28th. It would be a long travel day for that one and probably Whitewater in March to finish up the year. I was also thinking about Iowa State this weekend, but I’m going probably going to scratch that idea.

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        Participant
        Josh Hurlebaus on #77795

        Thanks man. Good luck if I don’t see you this weekend. I haven’t ran at platteville since high school but from what I can remember I liked the track alot.

      • Avatar
        Participant
        Danny Tutskey on #77797

        02/09/09

        Track Workout

        Warm up D
        Dynamic Flex. A/B 1×10
        Hurdle Mobility A 2×10
        Sprint Drills A x 30m – 10m sprint off

        2x30m 3pt starts – 3:00 rest
        3x flys 40m acc./20m fly – 3:00-5:00 rest
        1x60m acc to 40m – maintain to 60m
        2×5 Hurdle hops

        The workout felt good today. I felt out of control (in a good way) during the flys. Kind of like I was running down hill. I felt like I had a lot of turn over and I’m really recovering well from rep to rep and exercise to exercise. My body feels totally different from day to day now than it did 3 or 4 weeks ago. I’m excited to workout and lift each day.

        Weightroom workout

        Power clean 4x2x80%
        Back squat 2x2x70%
        DB bench 4×4
        Hypers (bar on back) 2×6
        Seated row 3×6
        SL eccentric raises 2×8

      • Avatar
        Participant
        utfootball4 on #77803

        u must hit 6.28 this year.

      • Avatar
        Participant
        Danny Tutskey on #77853

        02/10/09

        Track Workout

        Warm up E
        Static Flex. A 1x20sec
        Dynamic Flex. C/D 1×10
        Sprint Drills J x 30m
        Hurdle Mobility B 2×10

        4x200m @ :33 – 90s rest

      • Avatar
        Participant
        Danny Tutskey on #77896

        02/11/09

        Track Workout

        Warm up D
        Dynamic Flex. A/B 1×10
        Hurdle Mobility A 2×10
        Sprint Drills A x 30m – 10m sprint off

        3x30m med ball accels – 3:00 rest
        3x30m block starts – 3:00
        1x60m acc to 30m – ride it out to 60m

        Weightroom workout

        Power clean 4x1x90%
        Split squats 2x5x40%
        1 arm DB bench 3×5
        Pullups 3×10

      • Avatar
        Participant
        Danny Tutskey on #77996

        02/13/09

        Track Workout

        Warm up D
        Dynamic Flex. A/C 1×10
        Sprint Drills Z x 20m
        Build ups 2x30m

        4x20m Block starts – hard first 3 steps
        2x5x OHB Med Ball Throws

        More to prove going into this weekend. In fact more to prove than last weekend. The last time I saw some of the other competitors I didn’t run well at all (6.62). I have a lot to prove tomorrow.

      • Avatar
        Participant
        utfootball4 on #78004

        02/13/09

        [b]Track Workout [/b]

        Warm up D
        Dynamic Flex. A/C 1×10
        Sprint Drills Z x 20m
        Build ups 2x30m

        4x20m Block starts – hard first 3 steps
        2x5x OHB Med Ball Throws

        More to prove going into this weekend. In fact more to prove than last weekend. The last time I saw some of the other competitors I didn’t run well at all (6.62). I have a lot to prove tomorrow.

        im guessing 6.30-6.35…

      • Avatar
        Participant
        Josh Hurlebaus on #78008

        Good luck Danny. You’ve got a low 6.3 waiting for you.

      • Avatar
        Participant
        utfootball4 on #78045

        I hear Danny ran 6.39 but left a lot of time on the track…

      • Avatar
        Participant
        Danny Tutskey on #78067

        I hear Danny ran 6.39 but left a lot of time on the track…

        I had really poor starts and just decent acceleration. I did transition and had good top end speed thru. Last year at Platteville I ran 6.37 with the best start of my life, but I was tight and fading at the end. I have more top end speed this year as opposed to last year and better accel, I just need to hit the start. Last week when I ran 6.42, I had a great start, good accel and good transition and this week I was just missing the start. Missing those two things at the beginning of the race really put me behind, but it’s coming so we’ll see what I can do this coming Friday. I’m running the 60m, which I think will be more of a benefit to me because of how I have been finishing. It’s a mondo surface and I have had luck running there the two times I’ve raced there. PRs in the 60m both times. Also, I love running against D1 guys. I wasn’t happy a few weeks ago when I ran 6.62, I ran 6.39 and I feel the same. Not happy and not satisfied, but I did extend my streak to 9 years of going under 6.40. Everything is there I just have to put the puzzle together.

      • Avatar
        Participant
        Josh Hurlebaus on #78069

        Good job man, thats a hell of a streak!

      • Avatar
        Participant
        Skinnykid1021 on #78070

        Good job man. happy for you.

      • Mike Young
        Keymaster
        Mike Young on #78071

        Nice job Danny! Will you go to indoor nationals if you get in?

        ELITETRACK Founder

      • Avatar
        Participant
        Danny Tutskey on #78072

        Nice job Danny! Will you go to indoor nationals if you get in?

        Yeah, if I can run somewhere in the area of 6.75 this coming weekend I’ll enter and see what happens. These opportunities don’t come along that often. I qualified for USA’s in 06′ at Iowas track on the same date. I hope history will repeat itself.

      • Avatar
        Participant
        Danny Tutskey on #78073

        Good job man, thats a hell of a streak!

        Thanks Scoots. It’s nice to be getting back to form.

      • Avatar
        Participant
        utfootball4 on #78074

        [quote author="utfootball4" date="1234679497"]I hear Danny ran 6.39 but left a lot of time on the track…

        I had really poor starts and just decent acceleration. I did transition and had good top end speed thru. Last year at Platteville I ran 6.37 with the best start of my life, but I was tight and fading at the end. I have more top end speed this year as opposed to last year and better accel, I just need to hit the start. Last week when I ran 6.42, I had a great start, good accel and good transition and this week I was just missing the start. Missing those two things at the beginning of the race really put me behind, but it’s coming so we’ll see what I can do this coming Friday. I’m running the 60m, which I think will be more of a benefit to me because of how I have been finishing. It’s a mondo surface and I have had luck running there the two times I’ve raced there. PRs in the 60m both times. Also, I love running against D1 guys. I wasn’t happy a few weeks ago when I ran 6.62, I ran 6.39 and I feel the same. Not happy and not satisfied, but I did extend my streak to 9 years of going under 6.40. Everything is there I just have to put the puzzle together.[/quote]

        I feel good about this week esp with the training and deep tissue work you will get tomm you should be able to bust a big one.

      • Avatar
        Participant
        Danny Tutskey on #78140

        02/16/09

        Track Workout

        Warm up D
        Dynamic Flex. A/B
        Hurdle Mobility A 2×10 – side skip
        Sprint drills A x 30m – 10m sprint off

        3x30m 3 point starts – 3:00 rest
        4x60m block starts
        30m hard accel/30m ride out – 6:00 rest
        40m hard accel/20m ride out – 6:00 rest
        50m hard accel/10m ride out – 8:00 rest
        50m hard accel/10m ride out – 8:00 rest

        Weightroom Workout

        Power clean 4x2x80%
        Back squat 2x2x70%
        DB bench press 4×4
        Hypers bar on back 2×6
        Seated row 3×6
        SL eccentric raises 2×8

        2:00 pm Deep Tissue Massage
        3:45 pm Ice bath

        Workout went really well this morning. I felt totally recovered. I didn’t feel like I was putting any effort into running fast. I transitioned well out of the accel phase. I felt fast the entire way. I know that after a certain point you are decelerating, however, I feel that I’m decelerating less than I have over the past few years. I feel a lot like I did when I ran 10.30. It’s hard to explain, I hope you all understand what I am saying. The weightroom went well also. I was off from work today and the HS I coach at was off. We had an early morning practice and I did my lifting workout there. I was awesome to use an Olympic bar that would spin.

        The deep tissue massage felt great….. (after wards) The therapist said my joints were very fluid and didn’t find much that needed to be done. He put pressure on that was tolerable. I told him about my meet this Friday and possibly Saturday so he said he’d be sure that I’d be ready to go. He has worked on several runners before so he know what I was trying to do. He found some areas, but said I released very well. He worked on my low back, hips, IT, hamstrings, quads and calves.

        Ice Bath…….. SUCKED! I’m still cold.

      • Avatar
        Participant
        Jason Gosa on #78181

        Great to see those times getting down to where you were expecting them. Plus, it seems from your analysis that all the elements of your best race have yet to combine into one dash, so you have a burner coming up if you collect it all togehter. A meet with some D1 comp might just do the trick. Keep a clear head, trust your experience, and go rip a fast 60m!
        A 9 year streak under 6.40 is a very, very solid accomplishment, never loose sight of just how significant that is. Someday you will look back and it may be what you are most proud of…

      • Avatar
        Participant
        Danny Tutskey on #78241

        Great to see those times getting down to where you were expecting them. Plus, it seems from your analysis that all the elements of your best race have yet to combine into one dash, so you have a burner coming up if you collect it all togehter. A meet with some D1 comp might just do the trick. Keep a clear head, trust your experience, and go rip a fast 60m!
        A 9 year streak under 6.40 is a very, very solid accomplishment, never loose sight of just how significant that is. Someday you will look back and it may be what you are most proud of…

        Yeah, things are slowly turning around. I am running against some D1 competition this weekend. Hopefully, I can put something together. I think it’s just a matter of getting on the right track, the right conditions, and the right competition.

        Friday, University of Iowa Tentative Schedule
        Prelims 5:25 pm
        Finals 7:20 pm

        Saturday, University of Wisconsin
        Prelims 1:35 pm
        Finals 2:40

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        Participant
        Danny Tutskey on #78242

        02/17/09

        Track Workout

        Warm up E
        Static Flex. A x 20s
        Dynamic Flex. C/D 1×10
        Sprint Drills D x 30m
        Hurdle mobility B 2×10

        20:00 Incline tread walk x 4% incline x 4 mph

        Epsom Salt soak for 20:00 at night.

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        Participant
        utfootball4 on #78246

        how do you feel danny?

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        Participant
        Danny Tutskey on #78247

        how do you feel danny?

        I feel pretty good. I felt really relaxed last night before bed. I’m ready to workout tomorrow. So I’ll know more then, but I feel good today.

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        Participant
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        Participant
        Danny Tutskey on #78413

        02/19/09 – THURSDAY

        Track Workout

        Warm up F
        Dynamic Flex. A/C 1×10
        Sprint Drills Z x 20m
        Build ups 2x30m

        3x20m Block starts – hard first 3 steps
        6 x Over head throws (height)

        I felt good this morning for my shake out. Felt loose and bouncy. Felt recovered and fresh. So I think I’m ready to go. I was going to do the workout later in the day, but I decided not to change anything from what I have been doing. So it was a 5 am workout. My first start was okay. The 2nd and 3rd start felt fast. It felt like 20m came and went in the blink of an eye.

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        Participant
        Danny Tutskey on #78489

        Really rough weekend. I was flat the entire weekend. I had good starts, solid acc, but didn’t have any finishing speed. Usually I can capitalize on those positives, but this weekend I was missing a gear. I’m not sure why. It’s frustrating because I want to run so well and really fast, but I just haven’t gotten it. I’m not panicing by any means, but I just want it sooooo bad. I am thinking about making 400 mile trip this weekend to race because I don’t want to wait two weeks and go into the final indoor meet of the year or perhaps my career. I want it so bad it’s killing me. I expect a lot of myself and when I let myself down and people who help me it really hurts. There is also a track meet at Stevens Point in March that I may go to as well. I’ve gotta make it happen, I have to run 6.32, I have to throw down before it’s over.

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        Participant
        Danny Tutskey on #78565

        My work schedule was changed on me for the time being. Due to the economy our Park District has gotten rid of our morning guy. The guy who opens the building, etc. Now I am that guy in addition to being the Athletics Director. So I am now working from 6:45 am to 3:00 pm or there abouts. So my workout schedule is going to need to be adjusted. I also coach track from 3:45 to 5:45. I would workout at the high school I coach at, but they have baseball in the fieldhouse right after we are done. I am probably going to remain at the location I am at now, but I’m not sure what time I will start working out. Should I workout around 8 pm when the track may not be as congested? I’m looking for some suggestions or thoughts.

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        Participant
        Danny Tutskey on #78621

        02/23/09

        Track Workout

        Warm up A
        Dynamic Flex. A/B x 10
        Sprint Drills A x 30m
        Hurdle Mobility A 2×10 – Moving skip side kick
        Build ups 3x30m

        2x 3 point starts – 20m-30m-40m
        Med ball throws 1 hop OHB 3×5
        Hurdle hops 3×5 Quick off the ground

        Weightroom Workout

        Power clean 4x2x80%
        Back squat 2x1x70%
        DB bench press 3×4
        Seated row 3×6
        SL ecc raises 2×8

        I was pretty tired and taxed today. Obviously the weekend of 4 races took a toll on my body. It was difficult turning it over. I finally felt better towards the end. The med ball throws and hurdle hops went much better. I felt good doing that.

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        Participant
        Danny Tutskey on #78623

        02/24/09

        Track Workout

        Warm up B
        Static Flex. A x 20s
        Dynamic Flex. C/D x10
        Sprint Drills B x30m
        Hurdle Mobility B 2×10

        5x200m @ :30 – 90 seconds rest

        30s on 30s off ABS for 5:00

        Felt better today, just a little tired. I ran the 200’s a little slower than the pace. I was between 31-32 consistently.

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        Participant
        Josh Hurlebaus on #78632

        Just saw the post from yesterday. Working out at 8 shouldn’t give you any problems. Last semester I had to do the majority of my training between 7pm-9:30pm

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        Participant
        Jason Gosa on #78636

        I end up running and lifting between 7pm and 9pm at least once or twice a week for the same reason, indoor baseball. You’ll feel fine, hit your times, lifting will not be a problem, but it will affect your competition schedule. It may have you up later at night as well, it is hard to come right down from a workout and hit the hay. Your body might not respond as well in morning race situatuions. I look for week night meets or late races on saturdays so it lines up with the training time that my body is used to. I don’t work as early as you either, I wake between 6 and 7 am, work starts at 8 most days.
        To sum it up, if I had to choose 7-8 am or 7-8 pm, I would still choose pm. Thats just me though, hope that helps a bit.

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        Danny Tutskey on #78637

        Yesterday, I tried to get my workout in after work and it really wasn’t that good of a workout and I didn’t like it as much as the morning workout. I think in the end I’m just going to stick with mornings because my body is probably freshest because I haven’t gone thru the work day. I may have to get up a little earlier, but I go to bed early enough as it is.

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        Participant
        Danny Tutskey on #78713

        02/25/09

        Track Workout

        Warm up A
        Dynamic Flex. A/B x 10
        Sprint Drills A x 30m
        Hurdle Mobility A 2×10 – Moving skip side kick
        Build ups 3x30m

        3x30m block starts
        3x70m 3 point starts
        2×5 Med ball throws (height)

        Weightroom Workout

        Power clean 4x1x90%
        DB bench press (alt) 3×5
        Pull ups 3×10

        Felt a little better yesterday morning. Didn’t feel quite as flat and felt faster than I did the previous. Sorry for the late post, but I was exhausted last night and fell asleep at 7:30.

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        Participant
        Danny Tutskey on #78767

        02/27/09

        Track Workout

        Warm up C
        Dynamic Flex. A/C 1×10
        Sprint Drills B x 20m
        Build ups 2x30m

        2x20m Block starts
        8 x OHB Med Ball Throws

        Tomorrow is a mock meet type of set up for me. Kind of see where I am, but put some stress on my body based on lack of rest and what not.

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        Participant
        utfootball4 on #78768

        Did you do any tempo work on Thursday?

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        Participant
        Danny Tutskey on #78769

        No, I didn’t on Thursday because I was still sore and in light of the lack of days off from trying to be stupid and race 2 meets in a weekend with a flag football on Sunday, I wanted to take a day to recover and hydrate.

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        Participant
        utfootball4 on #78770

        yeh flag football is very stupid during the season esp when trying to do big thangs on the track.

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        Participant
        Danny Tutskey on #78892

        03/02/09

        Track Workout

        Warm up A
        Dynamic Flex. A/B x 10
        Sprint Drills A x 30m
        Hurdle Mobility A 2×10 – Moving skip side kick
        Build ups 3x30m

        3x30m block starts (90-95% submax)
        3x60m – 30m accel hard (90-95% submax)

        Weightroom Workout

        Power clean 3x2x80%
        DB bench press 3×4
        Seated row 2×6

      • Avatar
        Participant
        Danny Tutskey on #78953

        03/03/09

        Track Workout

        Warm up B
        Static Flex. A x 20s
        Dynamic Flex. C/D x10
        Sprint Drills B x30m
        Hurdle Mobility B 2×10

        6x100m @ :16 – 45 seconds rest

        30s on 30s off ABS for 3:00

        I ran the workout outside. I had a little issue with the indoor track that I’m at. I ran on the turf field at North Central College. It felt good to be off the track for a workout.

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        Participant
        Danny Tutskey on #78975

        03/04/09

        Track Workout

        Warm up A
        Dynamic Flex. A/B x 10
        Sprint Drills A x 30m
        Hurdle Mobility A 2×10 – Moving skip side kick
        Build ups 3x30m

        4x30m block starts (90-95% submax)

        Weightroom Workout

        Power clean 3x1x80%
        Push press 3×2

      • Avatar
        Participant
        Danny Tutskey on #80512

        I have been away from here for a little. I was evaluating some things and where I wanted my training to take me and the way I wanted to do it. I felt the best option out there for me was to look to HPC for help. I have worked through a cycle which just ended with a testing week. I’m going to go back through the recent weeks to give you all an idea of what I have been doing.

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        Participant
        Danny Tutskey on #80513

        Thursday: March 5

        Warm up C
        2x20m blocks
        5x OHB

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        Participant
        Danny Tutskey on #80514

        Monday March 9

        Track

        Short Warmup
        Dynamic Flex
        Hurd. Mobility
        2x build ups on grass
        Acc. Dev: 12-14 x 20m w/ 2′ rest

        Weights

        a. Clean pull 6×3 @ 110%
        b. Complex 6x, 1′ between exercises, 2:30 rest between sets
        i. Squat
        1. Slow @ 65%
        2. Normal @ 80%
        3. Pause @ 65%
        ii. 3x deep sit position jumps
        c. 400m (skip/walk)

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        Participant
        Danny Tutskey on #80515

        Tuesday, March 10

        Track

        Long Warmup
        Static Flex.
        Dynamic Flex.
        Hurdle Mobility
        Ext. Tempo: 12 x 20s on grass @ 75%; 60s rest

        Weights

        Weight Circuit: A, B, C, D (12x)
        GS: 30s/30s

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        Participant
        Danny Tutskey on #80517

        Wednesday, March 11

        Track

        Short Warmup
        Dynamic Flex.
        Sprint Drills on grass
        MaxV Dev. 8 x Flying 10m w/ 25m sub-max run-in w/ 3′ rest

        Weights

        a. Snatch: 10 x 2 @ 50%
        b. Superset
        i. Alt. Lunge jumps: 4×6-6 @ 35%
        ii. Plyo Pushups: 3×12
        c. Ab Series
        d. Med Throw Series 2x

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        Participant
        Danny Tutskey on #80518

        Thursday, March 12

        Track

        Long Warmup
        Static Flex.
        Dynamic Flex.
        Hurdle Mobility
        GE Circuit

        Weights

        Weight Circuits: A, F, B, F
        GS x 7 & 12
        Stretch

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        Participant
        Danny Tutskey on #80519

        Friday, March 13

        Track

        Short Warmup
        Dynamic Flex.
        Sprint Drills
        Hurdle Mobility
        Acc. Dev. 4 x 60m in blocks

        Weights
        a. Power Clean: 3 x 2; 4 x 1 @ 85%
        b. Superset
        i. Deep squats: 4 x 5 @ 75%
        ii. Sit Position Chinups: 4 x 8
        c. DB Bench Press: 4 x 8
        d. SLDLs: 2 x 8
        e. Med. ball throw series 3x

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        Participant
        Danny Tutskey on #80521

        Saturday, March 14

        Track

        20′ General Warmup
        Static Flex.
        Dynamic Flex.
        Intensive Tempo 6 x 200m @ 85%; 3′ rest
        GS: 5′ Continuous Abs
        Med. Ball Throw Series 12x
        Static Flex: 3x

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        Participant
        Danny Tutskey on #80522

        Monday, March 16

        Track

        Short Warmup
        Dynamic Flex
        Hurd. Mobility
        2x build ups on grass
        Acc. Dev: 12-14 x 20m w/ 2′ rest

        Weights

        a. Clean pull 6×3 @ 110%
        b. Complex 6x, 1′ between exercises, 2:30 rest between sets
        i. Squat
        1. Slow @ 65%
        2. Normal @ 85%
        3. Pause @ 70%
        ii. 3x deep sit position jumps
        c. Static Stretch 3x

      • Avatar
        Participant
        Danny Tutskey on #80524

        Tuesday, March 17

        Track

        Long Warmup
        Static Flex.
        Dynamic Flex.
        Hurdle Mobility
        Ext. Tempo: 3 x (20s, 30s, 20s) on grass @ 75%; rest 45s/75s; 3′ b/t sets

        Weights

        Weight Circuit: A, B, C, D (12x)
        GS: 30s/30s

      • Avatar
        Participant
        Danny Tutskey on #80525

        Wednesday, March 18

        Track

        Short Warmup
        Dynamic Flex.
        Sprint Drills on grass
        MaxV Dev.
        a. 5 x Flying 10m w/ 25m sub-max run-in w/ 3′ rest
        b. 2 x 60m w/7’rest

        Weights

        a. Snatch: 10 x 2 @ 50%
        b. Superset
        i. Alt. Lunge jumps: 4×6-6 @ 35%
        ii. Plyo Pushups: 3×12
        c. Ab Series
        d. Med Throw Series 2x

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        Participant
        Danny Tutskey on #80526

        Thursday, March 19

        Track

        Short Warmup
        Static Flex.
        Dynamic Flex.
        Hurdle Mobility
        GE Circuit 2x

        Weights

        Weight Circuits: A, F, B, F
        GS x 8 & 14
        Stretch

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        Participant
        Danny Tutskey on #80527

        Friday, March 20

        Track

        Short Warmup
        Dynamic Flex.
        Sprint Drills
        Hurdle Mobility
        Speed Dev: 4 x 70m w/7′ rest

        Weights

        a. Power Clean: 3 x 2; 4 x 1 @ 85%
        b. Superset
        i. Deep squats: 4 x 5 @ 75%
        ii. Sit Position Chinups: 4 x 9
        c. DB Bench Press: 4 x 8
        d. SLDLs: 2 x 8
        e. Med. ball throw series 3x

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        Participant
        Danny Tutskey on #80528

        Saturday, March 14

        Track

        Short Warmup
        Static Flex.
        Dynamic Flex.
        Intensive Tempo 8 x 150m @ 85%; 2:40′ rest
        GS: 5′ Continuous Abs
        Med. Ball Throw Series 12x
        Static Flex: 3x

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        Participant
        Danny Tutskey on #80529

        Monday, March 23

        Track

        Short Warmup
        Dynamic Flex
        Hurd. Mobility
        2x build ups on grass
        Acc. Dev: 3 x (3 x 30m) w/ 3′ rest b/t reps, 5′ b/t sets

        Weights

        a. Clean pull 5×3; last 3 @ 115%
        b. Power Clean 2 x 2 @ 85%
        c. Complex 6x, 1′ between exercises, 2:30 rest between sets
        i. Squat
        1. Slow @ 70%
        2. Normal @ 80%
        3. Pause @ 70%
        ii. 3x deep sit position jumps
        c. 400m (skip/walk)

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        Participant
        Danny Tutskey on #80530

        Tuesday, March 24

        Track

        Long Warmup
        Static Flex.
        Dynamic Flex.
        Hurdle Mobility
        Ext. Tempo: 3 x (20s, 30s, 20s) on grass @ 75%; 45s & 75s b/t reps, 3′ b/t sets rest

        Weights

        Weight Circuit: A, B, C, D (12x)
        GS: 30s/30s

      • Avatar
        Participant
        Danny Tutskey on #80531

        Wednesday, March 25

        Track

        Short Warmup
        Dynamic Flex.
        Sprint Drills on grass
        MaxV Dev.
        a. 4 x Flying 15m w/ 30m sub-max run-in w/ 5′ rest
        b. 2 x 70m w/7’rest

        Weights

        a. Snatch: 12 x 1; last 9 @ 60%; 1′ rest
        b. Superset
        i. Alt. Lunge jumps: 4×6-6 @ 35%
        ii. Plyo Pushups: 3×12
        c. Ab Series
        d. Med Throw Series 2x

      • Avatar
        Participant
        Danny Tutskey on #80532

        Thursday, March 26

        Track

        Short Warmup
        Static Flex.
        Dynamic Flex.
        Hurdle Mobility
        GE Circuit 2x

        Weights

        Weight Circuits: A, F, B, F
        GS x 8 & 16
        Stretch

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        Participant
        Danny Tutskey on #80533

        Friday, March 27

        Track

        Short Warmup
        Dynamic Flex.
        Sprint Drills
        Hurdle Mobility
        Speed Dev: 3 x 90m w/10′ rest

        Weights

        a. Power Clean: 3 x 2; 4 x 1 @ 90%
        b. Superset
        i. Deep squats: 5 x 4 @ 80%
        ii. Sit Position Chinups: 4 x 10
        c. DB Bench Press: 4 x 8
        d. SLDLs: 2 x 9
        e. Med. ball throw series 3x

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        Participant
        davan on #80534

        Are you training with Mike now?

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        Participant
        Danny Tutskey on #80535

        Monday, March 30

        Track

        5′ jog
        Static Flex.
        Dynamic Flex.
        Hurdle Mobility
        Ext. Tempo: 2 x (20s, 30s, 20s) on grass @ 75%; 45s & 75s b/t reps, 3′ b/t sets rest
        GS: 30s/30s

      • Avatar
        Participant
        Danny Tutskey on #80536

        Tuesday, March 31

        Track

        Short Warmup
        Dynamic Flex.
        Sprint Drills
        Hurdle Mobility
        Speed Dev: 2 x 105m w/12′ rest

        Weights

        a. Squat: Test – 405
        b. Bench Press 3 x 5
        c. 400m skip/walk

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        Participant
        Danny Tutskey on #80537

        Wednesday, April 1

        Rest Day

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        Participant
        Danny Tutskey on #80538

        Thursday, April 2

        Day Off

      • Avatar
        Participant
        Danny Tutskey on #80539

        Friday, April 3

        Track

        Short Warmup
        Dynamic Flex.
        Sprint Drills
        Hurdle Mobility
        Acc. Dev: 6 x 30m w/3′ rest

        Weights

        a. Power Clean: Test – 230
        b. Superset
        i. Deep squats: 3 x 8; @ <60%
        ii. Sit Position Chinups: 3 x 10
        c. DB Bench Press: 4 x 8
        d. SLDLs: 2 x 9
        e. Med. ball throw series 3x

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        Participant
        Danny Tutskey on #80686

        Monday, April 6

        Track

        Short Warmup
        Dynamic Flex.
        Sprint Drills
        Hurdle Mobility
        Acc. Dev: 2 x (30m, 40m, 50m) from blocks w/ 3′, 4′, 7′ rest

        Weights

        a. Power Clean 5 x 2; last at 90%
        b. Clean Pull 3 x 2 @ 120%
        c. Superset
        i. Deep Squat 5 x 5; last 2 @ 75-80%
        ii. Bench press 5 x 5
        d. RDL’s 2 x 7 (heavy)
        e. Med. Ball Throw Series 3x

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        Participant
        Danny Tutskey on #80873

        Tuesday, April 7

        Track

        Short Warmup
        Static Flex. 3x
        Dynamic Flex.
        Hurdle Mobility

        Extensive Tempo 3 x (20s, 30s, 40s) on grass @ 75% – rest interval = 3x run time

        GS: 5′ choice continuous abs

        Weights

        Weight Circuit 12x
        400m skip/walk

      • Avatar
        Participant
        Danny Tutskey on #80874

        Wednesday, April 8

        Track

        Short Warmup
        Dynamic Flex.
        Sprint Drills (2x30m) in grass
        Hurdle Mobility + 10m sprint off
        Buildups 2-3x30m
        SSE Dev. 75m, 60m 45m w/ 9′ rest, 7′ rest

        Weight Lift:

        a. Split Snatch 8 x 1 + 1; light weight, move fast
        b. Superset
        i. Deep Jump Squats 2 x 8 @ 35% squat max
        ii. Incline Press for speed 2 x 8
        c. Standing Russian Twist with Bar: 2 x 8 + 8
        d. MJ: Hurdle Hops (4 x 5H w/ 1′ rest; vertical emphasis)

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        Participant
        Danny Tutskey on #81274

        Thursday, April 9

        Track

        Short Warmup
        Static Flex.
        Dynamic Flex.
        Hurdle Mobility
        Ext. Tempo 8 x 15s on grass @ 70% (w/ 1′ rest)
        GS: 16x

        5′ barefoot jog in grass

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        Participant
        Danny Tutskey on #81276

        Friday, April 10

        AM Weights

        5′ General Warmup (bike)
        5 Choice Dynamic Stretches
        Clean: 7-9 x 1 (last 4-6 @ 85%)
        Hanging Ab Raise 2 x 10

        Competition
        I competed at UW-Platteville this past Friday. The weather was okay. It was sunny, but stil pretty cool. The temp was in the mid-upper 40’s. I competed in the prelim and ran 10.72 +.80 wind reading. I felt good, strong and fast. When I was warming up for my final, I was doing an exercise and felt a hamstring cramp. I have never had an issue with a hamstring in the past, but I have had issue with cramps (in my calves). I decided to try and race based on past experiences with cramps. One cramp in particular, I had in a warmup and felt during the race and still ran my PB. I finished my warm up and felt fine. In the race, on the second step I felt it cramp a bit so I stopped. I was disappointed because I really wanted to race.

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        Participant
        Danny Tutskey on #81278

        Saturday, April 11

        Track

        5′ Jog
        Static Flex.
        Dynamic Flex.
        Sprint Drills
        Ext. Tempo: 8 x 100m on grass w/walk back recovery
        GS: 30s/30s
        5 Choice Stretches

      • Avatar
        Participant
        Danny Tutskey on #81663

        Monday, April 13

        Track

        Short Warmup
        Static Flex.
        Dynamic Flex.
        Hurdle Mobility
        Extensive Tempo: 3 x (20s, 30s, 40s) on grass @ 75%; rest interval = 3x run time
        GS: 5′ choice continuous abs
        Weight Circuit 12x
        400m skip/walk

      • Avatar
        Participant
        Danny Tutskey on #81664

        Tuesday, April 14

        Track

        Short Warmup
        Dynamic Flex.
        Sprint Drills
        Hurdle Mobility
        Acc Dev: 3-4 x 60m from blocks w/ 6′ rest

        Weights

        a. Power clean 6 x 2; last 2 @ 90%
        b. Superset
        i. Deep Squat: 5 x 3; last 2 @ 80% stand up fast
        ii. Bench press 5 x 5
        c. RDL’s: 2 x 7 (heavy)
        d. Med ball throws 3x

      • Avatar
        Participant
        Danny Tutskey on #81665

        Wednesday, April 15

        Rest Day

      • Avatar
        Participant
        Danny Tutskey on #83800

        Thursday, April 16

        Track

        1. Short Warm up
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurdle Mobility
        5. Acc. Development
        a. 3 x 15m w/90s rest
        b. 2 x 25m w/2:30 rest
        c. 1 x 35m
        6. Multi Jumps 4 x 5 hurdles
        7. 5 Choice stretches

      • Avatar
        Participant
        Danny Tutskey on #83801

        Friday, April 17

        Meet Competition
        St. Mary’s University – Winona, MN

        Friday AM Workout

        1. 5′ general activity (jog, bike)
        2. 5 choice dynamic stretches
        3. Weights: Cleans 7 x 1; last 4 @ 85%
        4. 5 Choice stretches

        Friday PM Meet

        1. Short Warmup
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurdle Mobility
        5. Specific Warmup drills
        6. Compete – 100m prelims 10.73
        7. 400m 50m/skip/jog

        1. 5′ jog
        2. 5 choice dynamic stretches
        3. Specific Warmup drills
        4. Compete – 100m finals 10.80

      • Avatar
        Participant
        Danny Tutskey on #83802

        Saturday, April 18

        Track

        1. 5′ Jog
        2. Static Flex. BSR 3x
        3. Dynamic Flex.
        4. Sprint Dev. Drills
        5. Ext. Tempo 5 x 30s on grass @ 75% w/2′ rest
        6. Weight Circuit
        7. GS barefoot

      • Avatar
        Participant
        Danny Tutskey on #83803

        Monday, April 20

        Track

        1. Short Warm up
        2. Static Flex. BSR 3x
        3. Dynamic Flex
        4. Hurdle Mobility
        5. Ext. Tempo 3 x (20s, 30s, 40s) on grass @ 75%; rest interval = 3x run time
        6. GS. 5′ choice continuous ABS
        7. Weight Circuit
        8. 400m (50m/skip/walk)

      • Avatar
        Participant
        Danny Tutskey on #83804

        Tuesday, April 21

        Track

        1. Short Warmup
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurdle Mobility
        5. Acc Dev. 2 x (30m, 40m, 50m) from blocks w/ 3′ 4′ 7′ rest

        Weightroom

        a. Power Clean 3 x 2; 4 x 1 @ 90+%
        b. Clean Pull 2 x 2 @ 125% clean max
        c. Superset
        i. Deep Squat 5 x 4; last 2 @ 80%
        ii. Bench press 5 x 5
        d. RDLs: 2 x 7 (same weight as week 1 of cycle)
        7. MT: 3x

      • Avatar
        Participant
        Danny Tutskey on #83805

        Wednesday, April 22

        Track

        1. Short Warmup
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurdle Mobility
        5. Buildups 2-3 x 30m
        5. Max V Dev: 4 x 15m w/30m sub-max run-in w/6′ rest

        Weightroom

        a. Split Snatch 6 x 1 + 1; light weight; move fast
        b. Superset
        i. Deep Jump Squats 3 x 8; @ 35% squat max
        ii. Incline press for speed 3 x 8
        c. Standing Russian Twist with Bar 2 x 8 + 8
        8. MJ: Hurdle Hops 4 x 5H w/ 1′ rest; vertical emphasis

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        Participant
        Danny Tutskey on #83807

        Wednesday, April 23

        Track

        1. 15′ SLOW jog
        2. 5 Choice stretches

      • Avatar
        Participant
        Danny Tutskey on #83808

        Friday, April 24

        Track

        1. Short Warm up
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurdle Mobility
        5. Acc. Development
        a. 3 x 15m w/90s rest
        b. 2 x 25m w/2:30 rest
        c. 1 x 35m
        6. MJ: Stiffness Jumps 3 x 8 w/1′ rest
        7. 5 Choice stretches

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        Participant
        Danny Tutskey on #83806

        Saturday, April 25

        Meet Competition
        Hillsdale Relays – Hillsdale, MI

        Saturday PM Meet

        1. Short Warmup
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurdle Mobility
        5. Specific Warmup drills
        6. Compete – 100m Finals 10.53 +3.7 m/s
        7. 400m 50m/skip/jog

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        Participant
        Danny Tutskey on #83848

        Monday, April 27

        Track

        1. Short Warmup
        2. Static Flex.: BSR (3x)
        3. Dyn. Flex.
        4. Hurd. Mob.
        5. Extensive Tempo: 3 x (20s, 30s, 40s) on grass @ 75%;
        rest interval = 3x run time
        6. GS: 5′ choice continuous abs

        Weight Lift

        7. Weight Circuit: A, B, C (12x)
        8. 400m (alt. 50m skip, 50m walk)

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        Participant
        Danny Tutskey on #83849

        Tuesday, April 28

        Track

        1. Short Warmup
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurd. Mobility
        5. Acc Dev: 3-4 x 60m from blocks w/ 6′ rest

        6. Weight Lift:

        a. Squat: TEST = 420
        b. Bench Press: 5 x 5
        c. RDLs: 2 x 7 (heavy)
        7. MT: Morpheus (3x)

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        Participant
        Danny Tutskey on #83850

        Wednesday, April 29

        1. Rest

      • Avatar
        Participant
        Danny Tutskey on #83851

        Thursday, April 30

        Track

        1. Short Warmup
        2. Dynamic Flex.: Cole (10x)
        3. Sprint Dev.: Pai Mei (2 x 30) in grass
        4. Hurd. Mob: Skill (2 x 8H) + 10m sprintoff
        5. Buildups: 2-3x 30m
        6. MaxV Dev: 5 x 25m w/ 30m sub-max run-in w/ 6′ rest

        7. Weight Lift:

        a. Clean: TEST = 250
        b. Superset:
        i. Deep Jump Squats: 3 x 8 @ 35% squat max
        ii. Incline Press for Speed: 3 x 8
        c. Standing Russian Twist with Bar: 2 x 8 + 8
        8. MJ: Hurdle Hops (4 x 5H w/ 1′ rest; vertical emphasis)

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        Participant
        Danny Tutskey on #83852

        Friday, May 1

        Track

        1. 5′ Jog
        2. Static Flexibility: BSR (3x)
        3. Dynamic Flex.
        4. Sprint Dev.
        5. Extensive Tempo: 5 x 30 seconds on grass @ 75% w/2′ rest
        6. Weight Circuit: (2 x 10)
        7. GS: barefoot

      • Avatar
        Participant
        Danny Tutskey on #83853

        Saturday, May 2

        Meet Competition
        Illini Invite – University of Illinois

        Saturday PM Meet

        1. Short Warmup
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurdle Mobility
        5. Specific Warmup drills
        6. Compete – 100m Finals 10.64 +1.6 m/s
        7. 400m 50m/skip/jog

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        Participant
        Danny Tutskey on #83854

        Monday, May 4

        Track

        1. Short Warmup
        2. Static Flex.: BSR (3x)
        3. Dyn. Flex.
        4. Hurd. Mob.
        5. Extensive Tempo: 6 x 30 sec runs on grass @ 70% w/90s rest (run relaxed)
        6. GS: Extended (30s on / off)
        7. Weight Circuit 8x
        8. GS: barefoot

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        Participant
        Danny Tutskey on #83855

        Tuesday, May 6

        Track

        1. Short Warmup
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurd. Mobility
        5. Speed Development: 120m, 90m, 60m from blocks w/12+’, 10′ rest

        6. Weight Lift:

        a. Power Clean: 3 x 2 work to 80%; 5 x 1@90+%
        b. Squats:
        i. Deep Squat: 3, 2, 1; last @ 85% (stand up as fast as possible)
        ii. ¼ Rhythm Squats: 2 x 8 @ 105%
        c. Incline DB Press: 3 x 6
        d. Superset:
        i. Staggered Good Morning: 2 x 8 + 8 (moderate weight; chest up/back tight)
        ii. Resisted Crunches: 2 x 8
        MT: OHB (10x)

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        Participant
        Danny Tutskey on #83856

        Wednesday, May 7

        Rest Day

      • Avatar
        Participant
        Danny Tutskey on #83857

        Thursday, May 8

        Track

        1. Short Warmup A
        2. Dyn. Flex: Cole (10x)
        3. Sprint Dev.: Pai Mei (2 x 30)
        4. Hurd Mobility: Dynamic (2 x 8H)
        5. Acc. Dev:
        a. 3 x 15m w 90s rest
        b. 2 x 25m w/ 2:30 rest
        c. 1 x 35m

        6. Weights:

        a. Split Snatch: 8 x 1 @ 60% clean max (speed emphasis; alternate lead legs each set)
        7. MJ: Stiffness Jumps (4 x 8) w/ 1′ rest
        8. 5 Choice stretches

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        Participant
        Danny Tutskey on #83859

        Friday, May 8

        Meet Competition
        Don Keeler Invitational – North Central College

        Saturday PM Meet

        1. Short Warmup
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurdle Mobility
        5. Specific Warmup drills
        6. Compete – 100m Finals 10.66 +0.4 m/s
        7. 400m 50m/skip/jog

        I feel that I have progressed since the 10.53. Times overall may be slower, but I’m running consistent now and feel I am faster because there is much less wind.

      • Avatar
        Participant
        Danny Tutskey on #83860

        Saturday, May 9

        Meet Competition
        Wisconsin Twilight – University of Wisconsin

        Saturday PM Meet

        1. Short Warmup
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurdle Mobility
        5. Specific Warmup drills
        6. Compete – 100m Prelims 10.72 & Finals 10.70
        7. 400m 50m/skip/jog

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        Participant
        Danny Tutskey on #83861

        Monday, May 11

        Track

        1. Short Warmup
        2. Static Flex.: BSR (3x)
        3. Dyn. Flex.
        4. Hurd. Mob.
        5. Extensive Tempo: 6 x 30 sec runs on grass @ 70% w/90s rest (run relaxed)
        6. GS: Extended (40s on / 20s off)
        7. Weight Circuit: (12x)
        8. GS: barefoot

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        Participant
        Danny Tutskey on #83862

        Tuesday, May 12

        Track

        1. Short Warmup B
        2. Dynamic Flex.: Cole (10x)
        3. Sprint Dev: Bride (2 x 30m)
        4. Hurd. Mobility: Dynamic (2 x 8H)
        5. Acc Dev: (from blocks)
        a. 4 x 20m w/ 2′ rest
        b. 4 x 30m w/ 3′ rest
        c. 2 x 40m w/ 4′ rest

        6. Weight Lift:

        a. Power Clean: 3 x 2 work to 80%; 5-7 x 1@85%
        b. Superset:
        i. Squats: 5 x 5; last 2 @ 80%
        ii. Incline DB Press: 5 x 5
        c. Superset:
        i. Staggered Good Morning: 2 x 8 + 8 (moderate weight; chest up/back tight)
        ii. Resisted Crunches: 2 x 8
        MT: OHB (10x)

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        Participant
        Danny Tutskey on #83863

        Wednesday, May 13

        Track

        1. Long Warmup
        2. Static Flex.: BSR (3x)
        3. Dyn. Flex.
        4. Sprint Dev. Drills
        5. Buildups: 4 x 50m w/ walkback recovery
        6. GS:
        a. Wolf (2 x 10m…sit deep)
        b. Ringo (30s on / off)
        7. 5 Choice Stretches

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        Participant
        Danny Tutskey on #83864

        Thursday, May 14

        Track

        1. Short Warmup
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurd. Mobility
        5. Speed Dev: 5 x 70m FSF (20m, 30m, 20m) w/ 6′ rest

        6. Weight Lift:

        a. Split Snatch: 8 x 1; last 5 @ 70% clean max
        b. Superset:
        i. ½ Jump Squats: 4 x 8 @ 30% BW
        ii. Kipping Pullup: 4 x 10
        c. T-RDLs: 2 x 8 + 8
        7. MJ: Stiffness Jumps (3 x 8 w/ 1′ rest)

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        Participant
        Danny Tutskey on #83865

        Friday, May 15

        Track

        1. Short Warmup
        2. Static Flex.
        3. Dyn. Flex.
        4. Hurd. Mob.
        5. Ext. Tempo: 4 x (15 sec, 45 sec rest; 30 sec) on grass @ 70% w/ 4′ rest between sets
        6. Weight Circuit: (12x)
        7. 5′ barefoot jog in grass

      • Avatar
        Participant
        Danny Tutskey on #83866

        Saturday, May 16

        Track

        1. Short Warmup
        2. Static Flex.
        3. Dyn. Flex.
        4. Sprint Dev. Drills
        5. Intensive Tempo: 250m, 2 x 200m, 2 x 150m @ 85%w/ 5′ rest
        6. GS:
        a. Pillar (15x)
        b. barefoot

      • Avatar
        Participant
        Danny Tutskey on #83867

        Monday, May 18

        1. Short Warmup
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurd. Mobility
        5. Acc Dev: (from blocks)
        a. 4 x 20m w/ 2′ rest
        b. 4 x 30m w/ 3′ rest
        c. 2 x 40m w/ 4′ rest

        6. Weight Lift:

        a. Power Clean: 3 x 2 work to 80%; 3-4 x 1 @ 90%
        b. Superset:
        i. Squats: 3 x 5; 2 x 2 @ 90% (only got through 3 sets)
        ii. Incline DB Press: 5 x 5
        c. Superset:
        i. Staggered Good Morning: 2 x 8 + 8 (moderate weight; chest up/back tight)
        ii. Resisted Crunches: 2 x 8
        MT: OHB (10x)

        I only got through 3 sets today. I have had a soreness in my hip flexor for sometime. Today it really flared up. I couldn’t squat down to parallel with out a really sharp pain from the insertion point, to my ab wall.

      • Avatar
        Participant
        Danny Tutskey on #83868

        Tuesday, May 19

        Track

        1. Short Warmup
        2. Static Flex.: BSR (3x)
        3. Dyn. Flex.
        4. Hurd. Mob.
        5. Extensive Tempo: 6 x 30 sec runs on grass @ 70% w/90s rest (run relaxed)
        6. GS: Extended (40s on / 20s off)
        7. Weight Circuit: (12x)
        8. GS: barefoot
        9. GS:
        a. (2 x 10m…sit deep)
        b. (30s on / off)
        10. 5 Choice Stretches

      • Avatar
        Participant
        Danny Tutskey on #83869

        Wednesday, May 20

        Track

        1. Short Warmup
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurd. Mobility
        5. Speed Dev: 4 x 90m SFS (35m, 20m, 25m) w/ 9′ rest

        6. Weight Lift:

        a. Hang Snatch: 8 x 1; last 5 @ 70% clean max
        b. Superset:
        i. RDLs: 4 x 6 @ 80% clean max
        ii. Kipping Pullup: 4 x 10
        c. Single Leg Ecc. Calf Raise (raise with both, lower with 1; heavy load)
        MJ: Stiffness Jumps (3 x 8 w/ 1′ rest)

      • Avatar
        Participant
        Danny Tutskey on #83870

        Thursday, May 21

        Track

        1. Short Warmup
        2. Static Flex.
        3. Dyn. Flex.
        4. Hurd. Mobility
        5. Ext. Tempo: 4 x (15 sec, 45 sec rest; 30 sec) on grass @ 70% w/ 4′ rest between sets
        6. Weight Circuit: D, B, F (12x)- sub out any exercises that aggravate the hip
        7. 5′ barefoot jog in grass

      • Avatar
        Participant
        Danny Tutskey on #83871

        Friday, May 22

        Track

        1. Short Warmup B
        2. Dynamic Flex.: Merrill (10x)
        3. Sprint Dev: Bride (2 x 30m)
        4. Hurd. Mobility: Skill (2 x 8H)
        5. Speed Dev: 8 x 30m from blocks w/ 3′ rest

        6. Weight Lift:

        a. Hang Clean: 10 x 2 (moderate weight; move it fast)
        b. Superset:
        i. ¼ Squat Iso Pin Push: 3 x 10 seconds press against pins as hard as possible (use 70% load on bar if possible)
        ii. DB Bench Press: 3 x 8
        c. Hanging Ab Raise: 2 x 12
        7. MT: (3x)

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        Participant
        Danny Tutskey on #83873

        Saturday, May 23

        Track

        1. Short Warmup A
        2. Static Flex.: A
        3. Dyn. Flex: Merrill (10x)
        4. Sprint Dev: Bride (2 x 30m)
        5. 3 x 40m buildups
        6. Speed Endurance: 3 x 150m @ 95% w/ 10+’ rest

        Rep 1 – 17.13
        Rep 2 – 16.43
        Rep 3 – 15.95

        Ran each rep never hitting more than 95%. The first one was probably too conservative. I ran the first and last 50m hard, and relaxed in the middle phase. Felt good, strong, and hopefully a sign of things to come. Who knows….

        7. GS:
        a. Pillar (15x)
        b. barefoot

      • Avatar
        Participant
        Danny Tutskey on #83929

        Monday, May 25

        Track

        1. Short Warmup
        2. Static Flex.: BSR (3x)
        3. Dyn. Flex.
        4. Hurd. Mobility
        5. Extensive Tempo: 8 x 15 sec runs on grass @ 70% w/75s rest (run relaxed)
        6. GS:
        a. (2 x 10m…sit deep)
        b. (30s on / off)
        7. 5 Choice Stretches

      • Avatar
        Participant
        Danny Tutskey on #84025

        Tuesday, May 26

        Track

        1. Short Warmup
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurd. Mobility
        5. Acc Dev: (from blocks)
        a. 6 x 40m w/ 4′ rest

        6. Weight Lift:

        a. Power Clean: 3 x 2 work to 80%; 2 x 1 @ 90%
        b. Superset:
        i. Squats: 4 x 2; last @ 85%
        ii. Incline DB Press: 4 x 5
        7. MT: OHB (7x)

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        Participant
        Danny Tutskey on #84101

        Wednesday, May 27

        Rest Day

      • Avatar
        Participant
        Danny Tutskey on #84103

        Thursday, May 28

        Track

        1. Short Warmup
        2. Static Flex.
        3. Dyn. Flex.(10x)
        4. Hurd. Mobility (2 x 8 backwards)
        5. Ext. Tempo: 4 x (15 sec, 45 sec rest; 30 sec) on grass @ 70% w/ 4′ rest between sets

        Weights

        6. Weight Circuit: (12x)- sub out any exercises that aggravate the hip
        7. 5′ barefoot jog in grass

      • Avatar
        Participant
        Danny Tutskey on #84253

        Friday, May 29

        Track

        1. Short Warmup
        2. Dynamic Flex.
        3. Sprint Dev. Drills
        4. Hurd. Mobility
        5. Speed Dev: 120m, 105m, 90m w/ 11′ rest

        6. Weight Lift:
        a. Hang Snatch: 8 x 1; last 5 @ 70% clean max
        b. Superset:
        i. RDLs: 4 x 6 @ 80% clean max
        ii. Kipping Pullup: 4 x 10
        c. Single Leg Ecc. Calf Raise (raise with both, lower with 1; heavy load)
        7. MJ: Stiffness Jumps (3 x 8 w/ 1′ rest)

      • Avatar
        Participant
        Danny Tutskey on #84435

        Monday, June 1

        Track

        1. Short Warmup
        2. Static Flex.: Partner (use towel if necessary)
        3. Dyn. Flexibility
        4. Hurd. Mobility
        5. Extensive Tempo: 6 x 20 sec runs on grass @ 70% w/80s rest (run relaxed)
        6. Weight Circuit: (2 x 10)
        7. GS: r (14x)
        8. 5 Choice Stretches

      • Avatar
        Participant
        Danny Tutskey on #84436

        Tuesday, June 2

        Track

        1. Short Warmup
        2. Dynamic Flex.: Cole (10x)
        3. Sprint Dev: Bride (2 x 30m)
        4. Hurd. Mobility: Dynamic (2 x 8H)
        5. Speed Dev: 3 x 90m w/ 5m jog in; 10′ rest

        6. Weight Lift:

        a. Split Snatch: 8 x 1; work up to 75% of clean max for last 4-5 sets (alt lead legs each set)
        b. Superset 1:
        i. Squats: 3, 2, 1; @ 60, 75, 85%
        ii. Bench Press: same as above
        c. Superset 2:
        i. RDL: 2 x 5 (moderate weight)
        ii. Hanging Ab Series: 2 x 5
        9.MT: OHB (7x)

      • Avatar
        Participant
        Danny Tutskey on #84437

        Wednesday, June 3

        Rest Day

      • Avatar
        Participant
        Danny Tutskey on #99568

        Background info:

        Age- 29 – 30 in September
        Weight- 165-170 lbs
        Height- 5’3″

        I live and train the Chicagoland area. I train at North Central College and Benedictine College for the fall. I also train at the Fox Vally Park District Indoor track and North Central (if their track is complete). I compete because I love it and enjoy competing. I have many facilities available for use so that never becomes an issue for me. I’m very fortunate at my age to still have great facilities to continue my career.

        Track PRS

        55m- 6.27
        60m- 6.79
        100m- 10.30

        Lifting

        Powerclean- 250
        Squat- 435
        Bench- 320

        Goals for the next year:

        55m- Continue my streak of running under 6.40. Currently at 10 years. My second goal is to compete and win at the USA Masters Meet.

        My GPP is 9 weeks long and will focus on Acceleration, GS, IP plyos and conditioning.

      • Avatar
        Participant
        Danny Tutskey on #99569

        Micro 1 (Week of August 3, 2009) – TV = 3300m

        August 3, 2009

        1. Broncos Warm up
        2. Hurd. Mobility
        3. Acc. Dev: 5 x SLJ, STJ
        i. 2 x 5 x OHB, BLF
        ii. 2 x 5 x Acc. Stick Drill
        iii. 1 x Jump Start Progression (bound–> 30m run out)
        4. Plyos – Franky 3 x 10
        5. Weight Lift
        a. Power Clean 7 x 3 @ 75% w/2′ rest
        b. Squats 8 x 4 @ 80% w/30s rest
        c. Deadlift 2 x 6 @ 75% of clean max
        6. GS/Core
        i. Ringo 20/20s
        ii. 3 x 10 – Crunch, L Overs, Throw Downs, V’s, & Back Hyper w/Twist

      • Avatar
        Participant
        Danny Tutskey on #99570

        Micro 1 (Week of August 3, 2009) – TV = 3300m

        August 4, 2009

        1. Cougars Warm up
        2. Hurd. Mobility
        3. Tempo Run: 1600m (walk 50m/rep & 100m/set) 4 x 1-2-1
        4. Med. Balls 2 x 10 MJ
        5. Weight Lift
        Circuit A-B-C-D (12x)
        6. Mia (10m + 10m backward run; barefoot)

      • Avatar
        Participant
        Danny Tutskey on #99571

        Micro 1 (Week of August 3, 2009) – TV = 3300m

        August 5, 2009

        1. McFarlane II Warm up
        2. Hurd. Mobility
        3. Plyos(in place jumps) – Franky 3 x 10
        a. Side to Side Hop
        b. Buttkick Jump
        c. 180-360s
        d. Rocket Jump
        e. Speed Skater
        f. Wideout
        g. Squat Freeze Jump
        h. Stepup Jump
        4. Weight Lift
        a. Snatch 10 x 2 @ 50% clean max
        b. SL squat on 18″ box: 3 x 8 @ 25% squat max
        5. GS/Core
        i. Extended 30s
        a. Extended Table
        b. Isometric Prone
        c. Isometric Supine
        d. Isometric Side (L & R)
        e. Extended Crunch
        f. Extended Prone Swimmer
        g. Extended Rock
        ii. 3 x 10 Med ball sit ups, Superman (for, back, oh), & Ball Touch (side to side)

      • Avatar
        Participant
        Danny Tutskey on #99572

        Micro 1 (Week of August 3, 2009) – TV = 3300m

        August 6, 2009

        1. McFarlane/Seagrave Warm up
        2. Hurd. Mobility
        3. Ext. Tempo 10 x 100m @ 17/rep w/30s rest
        4. Med Balls: 2 x 10 Pip
        Reach and Hike
        Rotate Exchange
        Medial Knee Toss
        Lateral Knee Toss
        Seated Russian Twist
        Prone Throw
        Seated Roll and Throw
        Standing OH Throw
        V-Up
        Good Morning
        Seated Hip throw
        Kneeling Shoulder Throw

      • Avatar
        Participant
        premium on #99587

        what do you do for cross training

      • Avatar
        Participant
        Danny Tutskey on #99603

        what do you do for cross training

        This past Saturday I had a Muay Thai class. So things like that or pool exercises.

      • Avatar
        Participant
        Danny Tutskey on #99604

        Micro 2 (Week of August 10, 2009) – TV = 4050m

        August 10, 2009

        1. Eagles Warm up
        2. Hurd. Mobility
        3. Acc. Dev: 5 x SLJ, STJ
        i. 2 x 5 x OHB, BLF
        ii. 2 x 5 x Acc. Stick Drill
        iii. 1 x Jump Start Progression (bound–> 30m run out)
        4. Weight Lift
        a. Power Clean 7 x 3 @ 75% w/2′ rest
        b. Squats 7 x 4 @ 80% w/30s rest
        c. Deadlift 2 x 6 @ 75% of clean max
        5. GS/Core
        i. Ringo 25/25s
        ii. 3 x 10 – Crunch, L Overs, Throw Downs, V’s, & Back Hyper w/Twist

      • Avatar
        Participant
        Danny Tutskey on #99666

        Micro 2 (Week of August 10, 2009) – TV = 4050m

        August 11, 2009

        1. Flexibility Warm up
        2. Hurd. Mobility
        3. Tempo Run: 1600m 2 x 1-2-1-1, 1 x 1-2-1-2
        4. Med. Balls: 2 x 10 MJ

      • Avatar
        Participant
        Josh Hurlebaus on #99670

        I like the jump circuit and medball work after the tempo. Hows the bruise?

      • Avatar
        Participant
        Danny Tutskey on #99672

        I like the jump circuit and medball work after the tempo. Hows the bruise?

        Today was tough because it was so hot. The jump circuit and med ball work was nice. My knee is a little sore and could be patella tendonitis. It’s only sore when my knee is straight and flexed or I slightly hyper extended it when I did it and that’s where the soreness is coming from.

      • Avatar
        Participant
        utfootball4 on #99696

        [b]Tuesday, June 22, 2010

        Track[/b]

        [b]1. Warm up[/b]
        Cougars

        [b]2. Workout[/b]
        Tempo Run = 1600m (walk 50m/rep-100m/set)

        [b]3. Plyos[/b]
        3 x 10 Big Sandy (ankle hops, squat jumps, side to side hops, split squats, tuck jumps, front box jump)

        [b]4. Med Ball[/b]s
        2 x 10 shell (lunge chest pass, OH forward w/step, shoulder pass w/step, kneeling OH forward)
        2 x 10 gas (stand OH forward, Hip catch and toss, good morning, v-ups, soccer push, partner exchange, kneeling OH, ball pick up and toss, knee toss)

        Are the throws against a wall or partner?

      • Avatar
        Participant
        Danny Tutskey on #92311

        [quote author="Danny Tutskey" date="1277267004"][b]Tuesday, June 22, 2010

        Track[/b]

        [b]1. Warm up[/b]
        Cougars

        [b]2. Workout[/b]
        Tempo Run = 1600m (walk 50m/rep-100m/set)

        [b]3. Plyos[/b]
        3 x 10 Big Sandy (ankle hops, squat jumps, side to side hops, split squats, tuck jumps, front box jump)

        [b]4. Med Ball[/b]s
        2 x 10 shell (lunge chest pass, OH forward w/step, shoulder pass w/step, kneeling OH forward)
        2 x 10 gas (stand OH forward, Hip catch and toss, good morning, v-ups, soccer push, partner exchange, kneeling OH, ball pick up and toss, knee toss)

        Are the throws against a wall or partner?[/quote]

        They are against a wall.

      • Avatar
        Participant
        Danny Tutskey on #99232

        Micro 2 (Week of August 10, 2009) – TV = 4050m

        August 13, 2009

        1. Eagles Warm up
        2. Hurd. Mobility
        3. Ext. Tempo 12 x 100m @ :17 w/30s rest
        4. Weight Lift

      • Avatar
        Participant
        Danny Tutskey on #92390

        Micro 2 (Week of August 10, 2009) – TV = 4050m

        August 14, 2009

        1. Short Warm up
        2. 2 x 5 x 100m hills w/walk back recovery & 5′ rest/set

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        Danny Tutskey on #99751

        For additional work, I’m playing in two Flag Football Leagues on the weekends. My workouts will change slightly, but not much. I plan workout Wednesday-Sunday.

        Wed. – Acc Dev.
        Thur. – Tempo
        Friday – Acc Dev.
        Saturday – Football or Ext. Tempo
        Sunday – Football

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        Danny Tutskey on #99807

        This weeek has really been jumbled because of work and a little dental work, etc. It really took away from work on the track. I’ve gotten one track workout in, which was yesterday, but I was able to get some good weight room work in.

        Monday, August 17, 2009 – Weight room

        1a. Power clean 4 x 5 @ 200 w/2′ rest
        2a. Back squat 4 x 6 @ 240, 260, 260, 260 w/2′ rest
        3a. Over head barbell press 4 x 6 @ 135 w/2′ rest
        4a. RDL 4 x 6 @ 135 w/2′ rest
        5a. EZ bar bicep curls 3 x 8 @ 65 w/2′ rest
        6a. Body curls 3 x 12 w/2′ rest

        Wednesday, August 19, 2009 – Weight room

        1a. Close grip snatch (for warm up) 3 x 5 @ 135 w/2′ rest
        2a. Incline DB press 4 x 6 @ 85 w/2′ rest
        3a. Twisting medicine ball throws 3 x 8 w/2′ rest
        4a. Core Work – Extended 40s/40s, Med. ball abs 3 x 10 @ crunches, supermans, side to side touch.

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        Participant
        Matt Norquist on #99812

        [b]Monday, June 28

        Weights
        (Strength Development)[/b]

        Back Squat 2 x 12= 245
        Power Cleans 3 x 2= 115
        Hang Snatch 3 x 1= 115
        Deadlift 2 x 12= 165
        Curls 2 x 12= 35
        Rows 2 x 12= 130

        [b]Track[/b]

        [b]1. Warm up [/b]
        Broncos + Crazy Feet

        [b]2. Workout[/b]
        5 x SLJ, STJ, 5 bounds
        2 x 5 x OHB, BLF
        2 x 5 x Stick Drill
        1 x Jump Start Progression (SLJ, SLJ + land on one foot, SLJ + 4 bounds, SLJ + 8 bounds + run to 30m, SLJ + 6 bounds + run to 30m, SLJ + 4 bounds + run to 30m, SLJ + 2 bounds + run to 30m, SLJ + run to 30m

        [b]3. Core[/b]
        4 Way Core – 25s each
        3 x 10 (Crunch, L Overs, Throw Downs, V Ups, Back Hyper w/twist)

        [b]4. Cool down [/b]
        400m jog + stretch

        Damn, old man – that is some serious plyometric volume today! Wow! On the SLJ+B+run is that a full 30m run on top of SLJ and Bound, or is it running the remainder of 30m (ie 5m on rep 1, 10m on rep 2, etc).

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        Participant
        Danny Tutskey on #99813

        [quote author="Danny Tutskey" date="1277793938"][b]Monday, June 28

        Weights
        (Strength Development)[/b]

        Back Squat 2 x 12= 245
        Power Cleans 3 x 2= 115
        Hang Snatch 3 x 1= 115
        Deadlift 2 x 12= 165
        Curls 2 x 12= 35
        Rows 2 x 12= 130

        [b]Track[/b]

        [b]1. Warm up [/b]
        Broncos + Crazy Feet

        [b]2. Workout[/b]
        5 x SLJ, STJ, 5 bounds
        2 x 5 x OHB, BLF
        2 x 5 x Stick Drill
        1 x Jump Start Progression (SLJ, SLJ + land on one foot, SLJ + 4 bounds, SLJ + 8 bounds + run to 30m, SLJ + 6 bounds + run to 30m, SLJ + 4 bounds + run to 30m, SLJ + 2 bounds + run to 30m, SLJ + run to 30m

        [b]3. Core[/b]
        4 Way Core – 25s each
        3 x 10 (Crunch, L Overs, Throw Downs, V Ups, Back Hyper w/twist)

        [b]4. Cool down [/b]
        400m jog + stretch

        Damn, old man – that is some serious plyometric volume today! Wow! On the SLJ+B+run is that a full 30m run on top of SLJ and Bound, or is it running the remainder of 30m (ie 5m on rep 1, 10m on rep 2, etc).[/quote]

        Yeah, it’s pretty tough. It’s a lot of plyo work, but I think I recover pretty well throughout the week. The SLJ+B+run is a full 30m run following the bounds.

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        Participant
        Danny Tutskey on #99839

        This weeek has really been jumbled because of work and a little dental work, etc. It really took away from work on the track. I’ve gotten one track workout in, which was yesterday, but I was able to get some good weight room work in.

        Monday, August 17, 2009 – Weight room

        1a. Power clean 4 x 5 @ 200 w/2′ rest
        2a. Back squat 4 x 6 @ 240, 260, 260, 260 w/2′ rest
        3a. Over head barbell press 4 x 6 @ 135 w/2′ rest
        4a. RDL 4 x 6 @ 135 w/2′ rest
        5a. EZ bar bicep curls 3 x 8 @ 65 w/2′ rest
        6a. Body curls 3 x 12 w/2′ rest

        Wednesday, August 19, 2009 – Weight room

        1a. Close grip snatch (for warm up) 3 x 5 @ 135 w/2′ rest
        2a. Incline DB press 4 x 6 @ 85 w/2′ rest
        3a. Twisting medicine ball throws 3 x 8 w/2′ rest
        4a. Core Work – Extended 40s/40s, Med. ball abs 3 x 10 @ crunches, supermans, side to side touch.

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        Danny Tutskey on #99840

        Friday, August 21, 2009

        1a. Short Warm up
        2a. 6x100m w/ 1′ rest

        Weight Room

        1a. Jump Squats 3×4 w/2′ rest
        2a. Step Ups 3×5 w/2′ rest
        3a. Front lat pulldown 4×6 w/ 2′ rest
        4a. Standing Good Mornings 3×6 w/2’rest
        5a. Bis/Tris 3×8 w/2′ rest

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        Danny Tutskey on #99878

        Thursday, August 27, 2009 – Weight room

        1a. Short Warm up
        2a. 5 x SLJ, STJ
        3a. 2 x 5 x acceleration lines
        4a. Jump start progression
        SLJ
        SLJ – land on one foot
        SLJ + 4 bounds—> run to 30m
        SLJ + 8 bounds—> run to 30m
        SLJ + 6 bounds—> run to 30m
        SLJ + 4 bounds—> run to 30m
        SLJ + 2 bounds—> run to 30m
        5 x Fall starts, Fall, touch and go, 3 pt starts over 15m

        Weight Room

        1a. Power clean 4 x 5 @ 200 w/2′ rest
        2a. SL Squat 4 x 6 @ 135 w/2′ rest
        3a. Over head barbell press 4 x 6 @ 135 w/2′ rest
        4a. RDL 4 x 6 @ 135 w/2′ rest
        5a. EZ bar bicep curls 3 x 8 @ 65 w/2′ rest
        6a. Body curls 3 x 12 w/2′ rest

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        Danny Tutskey on #99914

        Monday, August 31, 2009

        Track Workout 6 AM

        1a. McFarline I Warm up
        2a. 5 x SLJ, STJ
        3a. 2 x 5 x BLF, OHB Throws
        4a. Jump start progression
        SLJ
        SLJ – land on one foot
        SLJ + 4 bounds—> run to 30m
        SLJ + 8 bounds—> run to 30m
        SLJ + 6 bounds—> run to 30m
        SLJ + 4 bounds—> run to 30m
        SLJ + 2 bounds—> run to 30m
        5 x Standing Starts, Fall, Touch, and Go, 3 pt. starts over 15m

        Weight Room Workout – 12 PM

        1a. Power clean 4×5 @ 185 – 2′ rest
        2a. Split squats 4×6 @ 135 – 2′ rest
        3a. Overhead barbell press 4×6 @ 135 – 2′ rest
        4a. RDL 4×6 @ 135 – 2’rest
        5a. EZ bar bicep curls 3×8 @ 65 – 2′ rest
        6a. 10 x Ringo (10 reps)
        3×15 Crunch, L Overs, Throw Downs, V’s and Back Hyper w/Twist

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        Danny Tutskey on #99931

        Tuesday, September 1, 2009

        1. Short Warm up
        2. Tempo Run: 1600m (jog 50m)

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        Participant
        Danny Tutskey on #99932

        Wednesday, September 2, 2009

        1. Short Warm up
        2. Ext. Tempo 10 x 100m @ 60% w/1′ rest

        Weight Room Workout

        1a. Close grip snatch (for warm up) 3×5 @ 135 – 2’rest
        2a. Incline DB Press 4×6
        3a. Close grip bench press 4×6
        4a. Twisting Med. Ball throws 3×8
        3×20 – Med Ball sit ups, Superman (for, back, oh), Ball touch (side to side)

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        Danny Tutskey on #99933

        Thursday, September 3, 2009

        OFF DAY – BIRTHDAY

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        Danny Tutskey on #99934

        From September 4th till today I have been sick with a 100-102 fever and gum infection in my mouth. I’ll be back to training starting next week. I think this has set me back quite a ways. I was starting to get into a groove and routine and this hit. I haven’t been able to eat much because my mouth was so sore. I’ll try to get some work in tomorrow and a little over the weekend to get back into it.

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        Participant
        Danny Tutskey on #99935

        Monday, September 14, 2009

        Track Workout – AM

        Dynamic Warm up
        Sprint Mechanics
        Acceleration

        Warm up #1
        3 x (3 x 30m) sprints – 2 min/rep, 5 min/set

        Weightroom – PM

        Power Clean 3 x Warm up; 4 x 3 @ 173, 173, 179, 184
        Clean Pull 1 x Warm up; 4 x 3 @ 196, 196, 202, 207
        RDL 1-2 x Warm up; 3 x 5 @ 207
        BB Row 3 x 5 @ 135
        Chin ups 3 x 8

        Core 480 abs

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        Participant
        Danny Tutskey on #99936

        Tuesday, September 15, 2009

        Track Workout – AM

        Dynamic Warm up
        Sprint Mechanics
        Extensive Tempo

        Warm up #2
        3 x (120m, 100m, 80m) – 2 min/rep, 5-6 min/set

        Core Weighted

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        Danny Tutskey on #99937

        Wednesday, September 16, 2009

        Weightroom – PM

        Back Squat 3 x Warm up; 4 x 5 @ 263, 263, 273, 273
        Step up 3 x5 @ 135
        Bench press 2-3 x Warm up 4 x 5 @ 193, 206, 206, 215
        Standing Calf raise 3 x 8

        4 Way Core x 30s x 2 sets

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        Participant
        Danny Tutskey on #99938

        Thursday, September 17, 2009

        Track Workout – AM

        Dynamic Warm up
        Sprint Mechanics
        Max Velocity Sprints

        Warm up #1
        6 x 30m w/30m fly In @ 85-90% – 3-5 min/rep

        Weightroom – PM

        Snatch 4 x 3 @ 120, 120, 126, 130
        Snatch H Pull 4 x 4 @ 173, 173, 179, 184
        Good Mornings 4 x 5 @ 135
        Russian Leans 3 x 6
        Wt. Reverse Hypers 3 x 8

        Core 440 abs

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        Participant
        Danny Tutskey on #99939

        Friday, September 18, 2009

        Track Workout – AM

        Light Warm up

        General Strength Circuit 150-200 reps

        Med Ball Circuit 65-80 Throws

        Weighted Core

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        Participant
        Danny Tutskey on #99940

        Saturday, September 19, 2009

        Flag Football Game – AM

        Weightroom – Following Game

        Hang Clean 3 x Warm up; 4 x 3 @ 173, 173, 179, 184
        Back Squat 3 x Warm up; 4 x 3 @ 263, 263, 263, 263
        SL Squat 3 x 8 @ 115
        Wt. Dips 3 x 8
        Shoulder Complex 2 x 10 (DB Ant. Raise, DB Fly, Cable Row)

        4 Way Core x 30s x 2 sets

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        Participant
        Danny Tutskey on #99941

        Sunday, September 20, 2009

        Flag Football Game

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        Participant
        Danny Tutskey on #99942

        Monday, September 21, 2009

        Track Workout – AM

        Dynamic Warm up
        Sprint Mechanics
        Acceleration

        Warm up #1
        3 x (3 x 40m) sprints – 2 min/rep, 5 min/set

        Weightroom – PM

        Power Clean 3 x Warm up; 5 x 3 @ 173, 179, 184, 191, 191
        Clean Pull 1 x Warm up; 5 x 3 @ 196, 202, 207, 214, 214
        RDL 1-2 x Warm up; 4 x 5 @ 214
        BB Row 3 x 5 @ 135
        Chin ups 3 x 8

        Core 480 abs

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        Danny Tutskey on #99943

        Tuesday, September 22, 2009

        Track Workout – AM

        Dynamic Warm up
        Sprint Mechanics
        Extensive Tempo

        Warm up #2
        3 x (120m, 100m, 80m) – 2 min/rep, 5-6 min/set

        Core Weighted

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        Danny Tutskey on #99944

        Wednesday, September 23, 2009

        Weightroom – PM

        Back Squat 3 x Warm up; 5 x 5 @ 263, 273, 280, 280, 290
        Step up 4 x 5 @ 135
        Bench press 2-3 x Warm up 5 x 5 @ 193, 206, 215, 215, 215
        Standing Calf raise 3 x 8

        4 Way Core x 30s x 2 sets

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        Participant
        Danny Tutskey on #99945

        Thursday, September 24, 2009

        Track Workout – AM

        Dynamic Warm up
        Sprint Mechanics
        Max Velocity Sprints

        Warm up #1
        7 x 30m w/30m fly In @ 85-90% – 3-5 min/rep

        Weightroom – PM

        Snatch 5 x 3 @ 120, 126, 130, 135. 135
        Snatch H Pull 5 x 5 @ 173, 179, 184, 191, 191
        Good Mornings 4 x 5 @ 135
        Russian Leans 3 x 6
        Wt. Reverse Hypers 3 x 8

        Core 440 abs

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        Participant
        Danny Tutskey on #99946

        Friday, September 25, 2009

        Track Workout – AM

        Light Warm up

        General Strength Circuit 150-200 reps

        Med Ball Circuit 65-80 Throws

        Weighted Core

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        Danny Tutskey on #99947

        Saturday, September 26, 2009

        Flag Football Game – AM

        Weightroom – Following Game

        Hang Clean 3 x Warm up; 5 x 3 @ 150, 156, 161, 168, 168
        Back Squat 3 x Warm up; 4 x 5 @ 245, 245, 252, 252
        SL Squat 3 x 8 @ 115
        Wt. Dips 3 x 8
        Shoulder Complex 2 x 10 (DB Ant. Raise, DB Fly, Cable Row)

        4 Way Core x 30s x 2 sets

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        Danny Tutskey on #99948

        Sunday, September 27, 2009

        Flag Football Game

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        Danny Tutskey on #99949

        Monday, September 28, 2009

        Track Workout – AM

        Dynamic Warm up
        Sprint Mechanics
        Acceleration

        Warm up #1
        3 x (3 x 30m) sprints – 2 min/rep, 5 min/set

        Weightroom – PM

        Power Clean 3 x Warm up; 5 x 3 @ 173, 184, 191, 196, 196
        Clean Pull 1 x Warm up; 5 x 3 @ 200, 222, 219, 223, 223
        RDL 1-2 x Warm up; 4 x 5 @ 223
        BB Row 3 x 5 @ 135
        Chin ups 3 x 8

        Core 480 abs

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        Participant
        Danny Tutskey on #99950

        Monday, September 28, 2009

        Track Workout – AM

        Dynamic Warm up
        Sprint Mechanics
        Acceleration

        Warm up #1
        3 x (3 x 30m) sprints – 2 min/rep, 5 min/set

        Weightroom – PM

        Power Clean 3 x Warm up; 5 x 3 @ 173, 184, 191, 196, 196
        Clean Pull 1 x Warm up; 5 x 3 @ 200, 222, 219, 223, 223
        RDL 1-2 x Warm up; 4 x 5 @ 223
        BB Row 3 x 5 @ 135
        Chin ups 3 x 8

        Core 480 abs

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        Participant
        Danny Tutskey on #99951

        Wednesday, September 30, 2009

        Weightroom – PM

        Back Squat 3 x Warm up; 5 x 5 @ 273, 280, 291, 298, 298
        Step up 4 x 5 @ 135
        Bench press 2-3 x Warm up 4 x 5 @ 198, 215, 226, 226
        Standing Calf raise 3 x 8

        4 Way Core x 30s x 2 sets

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        Danny Tutskey on #99952

        Thursday, October 1, 2009

        Track Workout – AM

        Dynamic Warm up
        Sprint Mechanics
        Max Velocity Sprints

        Warm up #1
        6 x 30m w/30m fly In @ 85-90% – 3-5 min/rep

        Weightroom – PM

        Snatch 5 x 3 @ 139, 144, 148, 154, 157
        Snatch H Pull 4 x 5 @ 179, 184, 191, 196
        Good Mornings 4 x 5 @ 145
        Russian Leans 3 x 6
        Wt. Reverse Hypers 3 x 8

        Core 440 abs

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        Participant
        Danny Tutskey on #99953

        Friday, October 2, 2009

        Track Workout – AM

        Light Warm up

        General Strength Circuit 150-200 reps

        Med Ball Circuit 65-80 Throws

        Weighted Core

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        Participant
        Danny Tutskey on #99954

        Saturday, October 3, 2009

        Flag Football Game – AM

        Weightroom – Following Game

        Hang Clean 3 x Warm up; 5 x 3 @ 150, 161, 168, 173, 173
        Back Squat 3 x Warm up; 4 x 5 @ 245, 245, 256, 263
        Hip Ext. 3 x 8
        Wt. Dips 3 x 6
        Shoulder Complex 2 x 10 (DB Ant. Raise, DB Fly, Cable Row)

        4 Way Core x 30s x 2 sets

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        Danny Tutskey on #99955

        Sunday, October 4, 2009

        Flag Football Game

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        Participant
        Danny Tutskey on #99956

        Monday, October 5, 2009

        Track Workout – AM

        Dynamic Warm up
        Sprint Mechanics
        Acceleration

        Warm up #1
        8 x 30m) sprints – full recovery

        Weightroom – PM

        Power Clean 3 x Warm up; 4 x 3 @ 173, 173, 179, 179
        Back Squat 2-3 x Warm up; 4 x 5 @ 263, 263, 280, 280
        Good Mornings 1-2 x Warm up; 4 x 5 @ 145
        Push Press 3 x 5 @ 145
        Reverse Hypers 3 x 8

        ABS 440

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        Danny Tutskey on #99957

        Tuesday, October 6, 2009

        Track Workout – AM

        Dynamic Warm up
        Extensive Tempo

        Warm up #2
        “Step Downs” – 2 min/rep, 4-5 min/set
        4 x 70m
        3 x 60m
        2 x 50m
        1 x 40m

        Core Weighted

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        Participant
        Danny Tutskey on #99958

        Wednesday, October 7, 2009

        Weightroom – PM

        Clean Pull 3 x Warm up; 4 x 4 @ 196
        Back Squat 2-3 x Warm up; 4 x 5 @ 252 263, 263, 273
        Russian Leans 4 x 6
        BB Row 3 x 5 @ 135
        Bench Press 4 x 5 @ 198, 206, 206, 206

        Core – 4 way core x 30s

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        Participant
        Danny Tutskey on #99959

        Friday, October 9, 2009

        Track Workout – AM

        Dynamic Warm up
        Sprint Mechanics
        Max Velocity

        Warm up #1
        6 x 30m w/30m fly In @ 85-90% – 3-5 min recovery

        Weightroom – PM

        Hang Clean 3 x Warm up; 3 x 3 @ 173, 173, 173
        Step up 2-3 x Warm up; 4 x 5 @ 135
        Wt. Dips 3 x 8-10
        Wt. Chin ups 3 x 8-10
        Hip Ext. 3 x 8

        Weighted Core

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        Danny Tutskey on #99960

        Saturday, October 10, 2009

        Flag Football Game

        Saturday, October 10, 2009

        Flag Football Game

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        Participant
        Danny Tutskey on #99961

        Monday, October 12, 2009

        Weightroom – PM

        Back Squat 3 x Warm up; 5 x 3 @ 300, 312, 320, 320, 320
        DB Jump Squat 4 x 5 @ 25% Body Weight
        Bench Press 3 x Warm up; 4 x 3 @ 206, 215, 215, 215
        Push Press 4 x 3 @ 135

        ABS 440

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        Participant
        Danny Tutskey on #99962

        I used to compete and I guess I am semi-retired. I may compete in a few meets this coming season, but I’m not sure. I just got done playing in an 8v8 flag football league that started in August and just completed today. Our team lost in the semi finals last weekend and I took this week to recover and then start prep for our spring season and perhaps run in a couple of track meets. I just thought I would open this journal back up and post some things. I guess it’s a different kind of training journal because it’s not really focused on competing. If I do compete, I’m not expecting very much to be completely honest.

        Here is my training set up. Weeks 1-4.

        Weeks 1-3
        Monday – Acc. Dev./Strength Development
        Tuesday – Anaerobic Conditioning/Regeneration
        Wednesday – Strength/Power Development
        Thursday – Max Velocity/Strength Development
        Friday – Active Recovery/Gen. Strength
        Saturday – Strength/Power Development

        Week 4
        Monday – Acc. Dev./Strength Development
        Tuesday – Anaerobic Conditioning/Regeneration
        Wednesday – Strength/Power Development
        Thursday -Active Recovery/Gen. Strength
        Friday – Max Velocity/Strength Development
        Saturday – Off

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        Danny Tutskey on #99963

        Monday, 1/4/10

        Week 1, Day 1

        Workout – 4 am wake up, 5 am workout
        Acceleration Warm up
        200m skip
        400m jog
        400m shuffle/Carioca
        Dynamic stretches
        Sprint Drills x 30m
        Hip Mobility
        Build ups

        3 x (3 x 30m) 2min/rep – 5min/set
        Cool down 4 x 100m
        Hip Mobility

        Ext. Repetition Core – 2 X’s Through Circuit
        Crunch x 30
        Hip Raise x 20
        Russian Twist x 20each
        Med. Ball Toe Touch x 30
        Leg Raise x 20
        Figure Eight x 15
        Elbow to knee x 20each
        Plate Crunch x 30
        Scissor Kicks x 40
        Jackknifes x 15

        Workout felt okay. I finished up with maxing the week of Monday, November 30. Went on my honeymoon and at that point was just maintaining till the end of my flag season which was December 27. I took last week off and started back up today. I felt a little sluggish because of the inactivity that I had. It will probably take a couple days for muscle memory to kick in. This afternoon I have a weight room session so we’ll see how I feel with that.

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        Danny Tutskey on #99964

        Monday, 1/4/10

        Week 1, Day 1

        Weights – 3:30 pm workout

        Power Cleans 4 x 3= 180, 180, 185, 190
        Clean Pull 4 x 3= 210, 210,210, 215
        RDL 3 x 5= 225
        BB Row 3 x 5= 165
        Chin ups 3 x 8

        Felt good in the weight room, better than the sprint workout in the morning. The clean pulls felt very light and moved quickly. Tomorrow is just track work. Weight room is off till Wednesday.

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        Participant
        Danny Tutskey on #99965

        Tuesday, 1/5/10

        Week 1, Day 2

        Workout – 4 am wake up, 5 am workout
        Long Ext. Tempo Warm up
        1200m Skip/jog series
        Static stretches
        Dynamic stretches
        Sprint Drills x 30m
        Hip Mobility

        3 x (120m, 100m, 80m) 2min/rep – 5-6min/set
        400m Cooldown
        Hip Mobility

        Weighted Core
        Windmill toe touch 2×10 each
        The Rack – 20k – 2x20s + 15 lifts
        BB Twist 2×10 each
        Reverse Hypers 3×10
        DB Saxon side bend 2×10 each

        I felt okay this morning. My hamstrings were a little fatigued, but felt better as I warmed up. During the workout I felt pretty relaxed and running effortlessly. The distances weren’t timed, but run at talk pace. I shot free throws in between sets to pass the time and focus since my legs were fatigued. I think during anytime that I’m fatigued doing an activity that involves focusing when your body is tired is great prep work for anything performance related. Anytime you can think to a time that you had to be mentally tough when you’re body was saying no, but you were able to have a successful experience can pay dividends down the road. I only made 70%. Missed the last one to go 80%. So, not something to fall back on.