Danny Tutskey's Masters Training Program 2013

Participant

Danny Tutskey on June 27, 2008 at 11:52 pm #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

Participant

Danny Tutskey on July 2, 2008 at 9:12 pm #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)

Participant

Danny Tutskey on July 9, 2008 at 1:49 am #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

Participant

utfootball4 on July 9, 2008 at 6:14 am #70823

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

Participant

Danny Tutskey on July 9, 2008 at 7:45 pm #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.

Participant

utfootball4 on July 9, 2008 at 9:41 pm #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.

Participant

Danny Tutskey on July 9, 2008 at 11:08 pm #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.

Participant

Winning22 on July 10, 2008 at 12:05 am #70831

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

Participant

mortac8 on July 10, 2008 at 1:21 am #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?

Participant

Danny Tutskey on July 10, 2008 at 1:38 am #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.

Participant

premium on July 10, 2008 at 5:58 am #70834

what do you mean stronger on the track

Participant

utfootball4 on July 10, 2008 at 9:28 am #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.

Participant

Danny Tutskey on July 10, 2008 at 8:07 pm #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.

Participant

Danny Tutskey on July 10, 2008 at 8:14 pm #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.

Participant

utfootball4 on July 10, 2008 at 8:46 pm #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.

Participant

Danny Tutskey on July 10, 2008 at 8:52 pm #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!

Participant

utfootball4 on July 10, 2008 at 9:39 pm #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?

Participant

Danny Tutskey on July 10, 2008 at 10:26 pm #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.

Participant

utfootball4 on July 10, 2008 at 10:54 pm #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?

Participant

ex400 on July 10, 2008 at 11:09 pm #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?

Participant

Danny Tutskey on July 10, 2008 at 11:47 pm #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.

Participant

ex400 on July 11, 2008 at 12:05 am #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?

Participant

Danny Tutskey on July 11, 2008 at 12:38 am #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.

Participant

ex400 on July 11, 2008 at 12:45 am #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.

Participant

Danny Tutskey on July 11, 2008 at 12:50 am #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.

Participant

Danny Tutskey on July 11, 2008 at 3:05 pm #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.

Participant

hopstepjump on July 11, 2008 at 10:43 pm #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.

Participant

Danny Tutskey on July 14, 2008 at 10:11 pm #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 Â¼ – 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 Â¼ – 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 Â¼ – 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 Â¼ – 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 Â¼ – 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 Â¼ – 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 Â¼ – 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 Â¼ – 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 Â¼ – 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 Â¼ – 15:00 rest
1-1 Seagrave Drills- Blocks Work- 2x6x40m sleds
1-2 Seagrave Drills- 4×300 @ :48- 10:00 rest

Participant

utfootball4 on July 14, 2008 at 10:49 pm #70921

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

Participant

Winning22 on July 14, 2008 at 11:50 pm #70923

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

Participant

utfootball4 on July 15, 2008 at 12:09 am #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.

Participant

Danny Tutskey on July 15, 2008 at 12:39 am #70926

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

Participant

utfootball4 on July 15, 2008 at 12:47 am #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.

Participant

Danny Tutskey on July 15, 2008 at 12:52 am #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.

Participant

utfootball4 on July 15, 2008 at 12:55 am #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.

Participant

Danny Tutskey on July 15, 2008 at 1:10 am #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.

Participant

Winning22 on July 15, 2008 at 1:13 am #70935

We are going to be just fine this year. 🙂

Participant

utfootball4 on July 15, 2008 at 1:17 am #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.

Participant

hopstepjump on July 15, 2008 at 1:32 am #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!

Participant

Danny Tutskey on July 15, 2008 at 2:12 am #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.

Participant

Danny Tutskey on July 15, 2008 at 2:12 am #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 everydayâ€¦ That didn’t happen for a while.

Participant

mortac8 on July 15, 2008 at 4:11 am #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.

Participant

Danny Tutskey on July 15, 2008 at 4:27 am #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.

Participant

utfootball4 on July 15, 2008 at 6:32 am #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..

Participant

mortac8 on July 15, 2008 at 7:21 am #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.

Participant

Danny Tutskey on July 15, 2008 at 8:18 am #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.

Participant

Danny Tutskey on July 16, 2008 at 7:09 pm #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

Participant

Winning22 on July 16, 2008 at 8:14 pm #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.

Participant

Danny Tutskey on July 16, 2008 at 8:16 pm #70995

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

Participant

Winning22 on July 16, 2008 at 9:08 pm #70997

Haha That woulda been nice to KNOW before hand dan 🙂

Participant

Danny Tutskey on July 18, 2008 at 8:10 pm #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

Participant

Danny Tutskey on July 22, 2008 at 1:35 am #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

Participant

utfootball4 on July 22, 2008 at 1:38 am #71057

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

Participant

Danny Tutskey on July 22, 2008 at 1:43 am #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.

Participant

utfootball4 on July 22, 2008 at 1:50 am #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?

Participant

Danny Tutskey on July 22, 2008 at 1:52 am #71062

Yeah, 30-40 minutes. Never longer.

Participant

utfootball4 on July 22, 2008 at 2:04 am #71063

Yeah, 30-40 minutes. Never longer.

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

Participant

Danny Tutskey on July 23, 2008 at 10:45 pm #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

Participant

Danny Tutskey on July 23, 2008 at 10:47 pm #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)

Participant

Danny Tutskey on July 27, 2008 at 6:06 pm #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

Participant

Danny Tutskey on July 27, 2008 at 6:09 pm #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

Participant

utfootball4 on July 27, 2008 at 9:55 pm #71152

30lbs for 15lbs why such light weight.

Participant

Danny Tutskey on August 4, 2008 at 8:32 am #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

Participant

Danny Tutskey on August 9, 2008 at 6:42 am #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

Participant

Danny Tutskey on August 15, 2008 at 1:49 pm #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

Participant

Danny Tutskey on August 19, 2008 at 3:37 am #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

Participant

Danny Tutskey on August 20, 2008 at 4:04 am #71585

Tuesday, August 19

Track Workout

Seagrave Warm up – 6:00 AM
2x500m @ 400 PR +:20 at the Â¼ – 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

Participant

Danny Tutskey on August 21, 2008 at 12:32 am #71614

Wednesday, August 20, 2008

Track Workout – 6:00 AM

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

Participant

Carl Valle on August 21, 2008 at 2:48 am #71620

no grass running? Foolish. That is the secret.

Participant

Winning22 on August 21, 2008 at 2:57 am #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?

Participant

utfootball4 on August 21, 2008 at 3:03 am #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.

Participant

Daniel Andrews on August 21, 2008 at 3:09 am #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.

Participant

Danny Tutskey on August 21, 2008 at 8:23 am #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.

Participant

aivala on August 21, 2008 at 12:01 pm #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.

Participant

Danny Tutskey on August 22, 2008 at 1:01 pm #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

Participant

Winning22 on August 23, 2008 at 1:08 am #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.

Participant

Danny Tutskey on August 23, 2008 at 3:19 am #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.

Participant

Danny Tutskey on August 23, 2008 at 1:16 pm #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

Participant

Danny Tutskey on August 26, 2008 at 11:55 am #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

Participant

Danny Tutskey on August 28, 2008 at 5:19 am #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

Participant

Danny Tutskey on August 28, 2008 at 5:21 am #71820

Wednesday, August 27

Track Workout – 6 AM

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

Participant

Josh Hurlebaus on August 28, 2008 at 12:40 pm #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?

Participant

Danny Tutskey on August 29, 2008 at 4:29 am #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.

Participant

Danny Tutskey on August 29, 2008 at 4:32 am #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

Participant

Danny Tutskey on August 31, 2008 at 1:33 am #71885

Friday, August 29

Track Workout – 6 PM

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

Participant

Danny Tutskey on September 2, 2008 at 8:49 am #71908

Monday, September 1

Track Workout – 6 AM

7x200m @ :35 – 2:30 rest

Participant

Danny Tutskey on September 6, 2008 at 1:53 am #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

Participant

Danny Tutskey on September 6, 2008 at 1:54 am #72073

Wednesday, September 3 & 4, 2008

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

Participant

Danny Tutskey on September 6, 2008 at 1:55 am #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

Participant

Danny Tutskey on September 9, 2008 at 9:10 am #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

Participant

Danny Tutskey on September 11, 2008 at 3:52 am #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

Participant

Danny Tutskey on September 12, 2008 at 2:11 pm #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

Participant

Danny Tutskey on September 14, 2008 at 1:10 pm #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?

Participant

Winning22 on September 15, 2008 at 12:52 am #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.

Participant

Danny Tutskey on September 15, 2008 at 1:03 am #72346

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

Participant

Danny Tutskey on September 16, 2008 at 6:32 am #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

Participant

Danny Tutskey on September 17, 2008 at 9:34 am #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

Participant

Danny Tutskey on September 18, 2008 at 2:48 am #72437

Wednesday, September 17, 2008

Track workout – 6 PM

Seagrave warm up
Shake out for 150m time trial tomorrow

Participant

jonnybgood on September 18, 2008 at 3:04 am #72438

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

Participant

Danny Tutskey on September 18, 2008 at 3:40 am #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.

Participant

Danny Tutskey on September 19, 2008 at 5:00 am #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.

Participant

Winning22 on September 20, 2008 at 4:02 am #72494

Nice time Danny.

Participant

Danny Tutskey on September 24, 2008 at 12:48 am #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

Participant

Danny Tutskey on September 26, 2008 at 9:53 am #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.

Participant

Danny Tutskey on September 26, 2008 at 9:56 am #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

Participant

Danny Tutskey on September 30, 2008 at 12:41 pm #72880

Monday, September 29, 2008

Track workout – 6 AM

Seagrave Warm up

4x30m starts
3x4x40m sled pulls

Participant

Danny Tutskey on October 5, 2008 at 11:53 pm #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.

Participant

Danny Tutskey on October 5, 2008 at 11:57 pm #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

Participant

Danny Tutskey on October 8, 2008 at 4:47 am #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

Participant

utfootball4 on October 8, 2008 at 4:51 am #73158

When is the first meet?

Participant

Danny Tutskey on October 8, 2008 at 6:38 am #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.

Participant

Danny Tutskey on October 9, 2008 at 1:15 am #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

Participant

utfootball4 on October 9, 2008 at 3:23 am #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.

Participant

Danny Tutskey on October 9, 2008 at 6:19 am #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.

Participant

utfootball4 on October 9, 2008 at 9:34 am #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.

Participant

davan on October 9, 2008 at 10:46 am #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.

Participant

Danny Tutskey on October 9, 2008 at 11:36 pm #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.

Participant

Danny Tutskey on October 9, 2008 at 11:36 pm #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?

Participant

davan on October 10, 2008 at 1:28 am #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.

Participant

Danny Tutskey on October 10, 2008 at 9:11 am #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.

Participant

Danny Tutskey on October 11, 2008 at 6:09 am #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

Participant

Danny Tutskey on October 16, 2008 at 6:11 am #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

Participant

Danny Tutskey on October 16, 2008 at 6:14 am #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.

Participant

flow on October 16, 2008 at 7:48 am #73419

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

Participant

Josh Hurlebaus on October 16, 2008 at 12:32 pm #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.

Participant

Danny Tutskey on October 18, 2008 at 12:49 am #73476

10/16/08

Track Workout

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

Participant

Danny Tutskey on October 22, 2008 at 3:14 am #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. 30Â° 2 arm arc row 5 reps X 5 sets= 20 – Rest 60s
Tempo 2:0:1:0

Participant

Danny Tutskey on October 24, 2008 at 2:18 am #71405

10/21/08

Track Workout

Seagrave Warm up
10x block starts over 30m

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

Participant

Danny Tutskey on October 24, 2008 at 2:18 am #71406

10/22/08

Track Workout

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

Participant

Danny Tutskey on October 30, 2008 at 6:14 am #73790

10/23/08

Track Workout

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

Participant

Danny Tutskey on October 30, 2008 at 6:17 am #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)*

Participant

Danny Tutskey on October 30, 2008 at 6:21 am #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-10Â° 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

Participant

Danny Tutskey on October 31, 2008 at 5:49 am #73825

10/29/08

Track Workout

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

Participant

utfootball4 on October 31, 2008 at 5:59 am #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-10Â° 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?

Participant

Winning22 on October 31, 2008 at 2:26 pm #73841

You coming to the alumni meet?

Participant

Danny Tutskey on November 1, 2008 at 4:45 am #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-10Â° 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.

Participant

Danny Tutskey on November 1, 2008 at 4:46 am #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?

Participant

utfootball4 on November 1, 2008 at 4:52 am #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-10Â° 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]

Participant

Danny Tutskey on November 1, 2008 at 8:45 am #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.

Participant

Winning22 on November 1, 2008 at 9:10 am #73874

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

Participant

Danny Tutskey on November 4, 2008 at 5:38 am #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

Participant

Danny Tutskey on November 5, 2008 at 7:00 am #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.

Participant

Danny Tutskey on November 6, 2008 at 3:42 am #74018

11/04/08

Track Workout

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

1x4x30m sled pulls

Participant

Danny Tutskey on November 7, 2008 at 6:21 am #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.

Participant

Danny Tutskey on November 8, 2008 at 7:00 am #74115

11/06/08

Track Workout

Seagrave Warm up
5x100m accels up to 80%

Participant

utfootball4 on November 8, 2008 at 7:07 am #74116

11/06/08

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

Seagrave Warm up
5x100m accels up to 80%

No time trails today?

Participant

Danny Tutskey on November 8, 2008 at 9:21 am #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.

Participant

utfootball4 on November 8, 2008 at 9:23 am #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.

Participant

Danny Tutskey on November 13, 2008 at 1:02 am #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.

Participant

Danny Tutskey on November 13, 2008 at 1:02 am #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

Participant

utfootball4 on November 13, 2008 at 2:13 am #74273

When are you planning on taking your training indoors?

Participant

Danny Tutskey on November 13, 2008 at 4:51 am #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.

Participant

utfootball4 on November 13, 2008 at 5:44 am #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.

Participant

Danny Tutskey on November 13, 2008 at 12:18 pm #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.

Participant

Danny Tutskey on November 13, 2008 at 12:20 pm #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….

Participant

Danny Tutskey on November 19, 2008 at 9:03 am #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

Participant

Danny Tutskey on November 19, 2008 at 9:07 am #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.

Participant

Winning22 on November 20, 2008 at 2:47 am #74428

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

Participant

Danny Tutskey on November 20, 2008 at 3:09 am #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.

Participant

Danny Tutskey on November 21, 2008 at 4:08 am #74461

11/19/08

Track Workout – 38 degrees

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

Participant

Danny Tutskey on November 21, 2008 at 3:12 pm #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

Participant

Danny Tutskey on November 25, 2008 at 2:59 pm #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

Participant

Danny Tutskey on December 2, 2008 at 9:33 am #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.

Participant

Danny Tutskey on December 2, 2008 at 9:35 am #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

Participant

Danny Tutskey on December 2, 2008 at 9:39 am #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

Participant

utfootball4 on December 2, 2008 at 3:51 pm #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?

Participant

davan on December 2, 2008 at 4:00 pm #74781

uctc.org

Going to come down for it?

Participant

utfootball4 on December 2, 2008 at 4:23 pm #74784

uctc.org

Going to come down for it?

Thanks.

Participant

mortac8 on December 2, 2008 at 4:29 pm #74786

uctc.org

Going to come down for it?

He will fly in from Texas especially for it

Participant

utfootball4 on December 2, 2008 at 4:37 pm #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?

Participant

davan on December 2, 2008 at 4:39 pm #74788

Thought UT was in Wisconsin now.

Participant

utfootball4 on December 2, 2008 at 4:43 pm #74789

Thought UT was in Wisconsin now.

Real funny..

Participant

davan on December 2, 2008 at 5:52 pm #74794

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

Participant

Danny Tutskey on December 3, 2008 at 2:47 pm #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.

Participant

Danny Tutskey on December 6, 2008 at 5:20 am #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

Participant

Danny Tutskey on December 6, 2008 at 5:22 am #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

Participant

Danny Tutskey on December 6, 2008 at 5:48 am #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

Participant

Danny Tutskey on December 10, 2008 at 3:49 am #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

Participant

Danny Tutskey on December 10, 2008 at 3:52 am #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.

Participant

Danny Tutskey on December 11, 2008 at 4:27 am #75105

12/10/08

Track Workout

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

Participant

Danny Tutskey on December 12, 2008 at 4:38 am #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.

Participant

Danny Tutskey on December 13, 2008 at 4:08 am #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

Participant

Danny Tutskey on December 16, 2008 at 7:01 am #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 Â½ min.

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

Participant

Josh Hurlebaus on December 16, 2008 at 8:16 am #75234

You gonna be at the UWW meet again this year?

Participant

Danny Tutskey on December 16, 2008 at 9:30 am #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.

Participant

Josh Hurlebaus on December 16, 2008 at 11:19 am #75247

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

Participant

Danny Tutskey on December 17, 2008 at 1:44 am #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.

Participant

Danny Tutskey on December 18, 2008 at 12:43 am #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

Participant

utfootball4 on December 18, 2008 at 5:51 am #75347

ready for the meet?

Participant

Danny Tutskey on December 18, 2008 at 8:37 am #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.

Participant

utfootball4 on December 18, 2008 at 8:39 am #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.

Participant

Danny Tutskey on December 18, 2008 at 8:51 am #75359

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

Participant

utfootball4 on December 18, 2008 at 8:55 am #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

Participant

Danny Tutskey on December 18, 2008 at 8:55 am #75362

Yeah, that’s him.

Participant

utfootball4 on December 18, 2008 at 9:06 am #75363

Yeah, that’s him.

kool, i think you will run well.

Participant

mortac8 on December 18, 2008 at 2:27 pm #75379

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

Participant

Danny Tutskey on December 18, 2008 at 2:37 pm #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.

Participant

utfootball4 on December 21, 2008 at 3:16 pm #75512

any good news?

Participant

Danny Tutskey on December 22, 2008 at 12:22 am #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.

Participant

mortac8 on December 22, 2008 at 12:54 am #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 🙂

Participant

Danny Tutskey on December 22, 2008 at 1:02 am #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.

Participant

utfootball4 on December 22, 2008 at 4:35 am #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.

Participant

Danny Tutskey on December 22, 2008 at 5:00 am #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.

Participant

utfootball4 on December 22, 2008 at 5:24 am #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.

Participant

Winning22 on December 22, 2008 at 5:27 am #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.

Participant

Danny Tutskey on December 22, 2008 at 5:32 am #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.

Participant

Danny Tutskey on December 22, 2008 at 5:37 am #75547

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

Participant

utfootball4 on December 22, 2008 at 5:45 am #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

Participant

utfootball4 on December 22, 2008 at 6:23 am #75551

6.46, not bad.

Participant

Danny Tutskey on December 22, 2008 at 6:25 am #75552

6.46, not bad.

Huh?

Participant

utfootball4 on December 22, 2008 at 6:26 am #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

Participant

Danny Tutskey on December 22, 2008 at 6:29 am #75554

post the link for me.

Participant

Danny Tutskey on December 22, 2008 at 6:37 am #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.

Participant

mortac8 on December 22, 2008 at 7:16 am #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?

Participant

Winning22 on December 22, 2008 at 7:45 am #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.

Participant

utfootball4 on December 22, 2008 at 7:50 am #75558

post the link for me.

https://uctc.org/m122008.html

Participant

utfootball4 on December 22, 2008 at 7:51 am #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.

Participant

Danny Tutskey on December 22, 2008 at 7:53 am #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.

Participant

utfootball4 on December 22, 2008 at 7:57 am #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.

Participant

utfootball4 on December 22, 2008 at 7:58 am #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?

Participant

mortac8 on December 22, 2008 at 8:02 am #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.

Participant

Danny Tutskey on December 22, 2008 at 8:56 am #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.

Participant

Josh Hurlebaus on December 22, 2008 at 10:29 am #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.

Participant

premium on December 22, 2008 at 10:55 am #75570

what were your highschool times like

Participant

Danny Tutskey on December 22, 2008 at 11:00 am #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

Participant

Winning22 on December 23, 2008 at 2:36 am #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.

Participant

Danny Tutskey on December 24, 2008 at 12:36 am #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.

Participant

premium on December 25, 2008 at 5:47 pm #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?

Participant

Danny Tutskey on December 26, 2008 at 2:50 pm #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.

Participant

premium on December 27, 2008 at 10:41 am #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?

Participant

Danny Tutskey on January 5, 2009 at 11:53 am #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.

Participant

Danny Tutskey on January 5, 2009 at 12:00 pm #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

Participant

Danny Tutskey on January 5, 2009 at 12:03 pm #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

Participant

Danny Tutskey on January 5, 2009 at 12:12 pm #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

Participant

utfootball4 on January 5, 2009 at 12:19 pm #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%..

Participant

Danny Tutskey on January 5, 2009 at 12:21 pm #76167

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

Participant

premium on January 5, 2009 at 12:23 pm #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?

Participant

Danny Tutskey on January 5, 2009 at 12:40 pm #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.

Participant

davan on January 5, 2009 at 1:34 pm #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!

Participant

thebreeze on January 5, 2009 at 2:42 pm #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.

Participant

Danny Tutskey on January 6, 2009 at 2:53 am #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.

Participant

Danny Tutskey on January 6, 2009 at 2:59 am #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.

Participant

Danny Tutskey on January 6, 2009 at 3:03 am #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

Participant

Danny Tutskey on January 6, 2009 at 3:39 am #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!

Participant

davan on January 6, 2009 at 4:19 am #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?

Participant

Danny Tutskey on January 6, 2009 at 4:47 am #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.

Participant

utfootball4 on January 6, 2009 at 6:37 am #76212

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

Participant

Danny Tutskey on January 6, 2009 at 6:44 am #76213

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

Participant

utfootball4 on January 6, 2009 at 6:55 am #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

Participant

Danny Tutskey on January 6, 2009 at 8:01 am #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.

Participant

utfootball4 on January 6, 2009 at 8:41 am #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.

Participant

Danny Tutskey on January 6, 2009 at 9:35 am #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.

Participant

utfootball4 on January 6, 2009 at 10:12 am #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.

Participant

Danny Tutskey on January 6, 2009 at 10:29 am #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.

Participant

utfootball4 on January 6, 2009 at 10:35 am #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.

Participant

Winning22 on January 6, 2009 at 1:10 pm #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!?

Participant

Danny Tutskey on January 7, 2009 at 10:25 am #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?

Participant

Danny Tutskey on January 7, 2009 at 10:26 am #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

Participant

Danny Tutskey on January 8, 2009 at 3:03 am #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.

Participant

Danny Tutskey on January 8, 2009 at 8:05 am #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!

Participant

utfootball4 on January 8, 2009 at 8:22 am #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?

Participant

utfootball4 on January 8, 2009 at 8:23 am #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.

Participant

Danny Tutskey on January 8, 2009 at 2:11 pm #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.

Participant

utfootball4 on January 8, 2009 at 2:48 pm #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]

Participant

Danny Tutskey on January 9, 2009 at 8:05 am #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

Participant

Winning22 on January 12, 2009 at 4:46 am #76538

Howd you do at Carthage.

Participant

utfootball4 on January 12, 2009 at 4:49 am #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.

Participant

Danny Tutskey on January 12, 2009 at 6:33 am #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.

Participant

utfootball4 on January 12, 2009 at 6:37 am #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.

Participant

Danny Tutskey on January 12, 2009 at 7:08 am #76548

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

Participant

utfootball4 on January 12, 2009 at 7:14 am #76549

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

When is your next meet?

Participant

Danny Tutskey on January 12, 2009 at 7:20 am #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.

Participant

utfootball4 on January 12, 2009 at 7:34 am #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.

Participant

Danny Tutskey on January 12, 2009 at 8:04 am #76554

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

Participant

utfootball4 on January 12, 2009 at 8:19 am #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.

Participant

Danny Tutskey on January 12, 2009 at 8:32 am #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.

Participant

Danny Tutskey on January 13, 2009 at 11:37 am #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

Participant

Winning22 on January 13, 2009 at 5:48 pm #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?

Participant

utfootball4 on January 13, 2009 at 6:17 pm #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

Participant

Danny Tutskey on January 14, 2009 at 3:10 am #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.

Participant

Winning22 on January 14, 2009 at 3:54 am #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.

Participant

RussZHC on January 14, 2009 at 4:50 am #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

Participant

Danny Tutskey on January 14, 2009 at 6:16 am #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.

Participant

Danny Tutskey on January 14, 2009 at 4:02 pm #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

Participant

utfootball4 on January 14, 2009 at 4:40 pm #76659

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

Participant

Danny Tutskey on January 15, 2009 at 5:12 am #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.

Participant

Danny Tutskey on January 15, 2009 at 6:11 am #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

Participant

RussZHC on January 15, 2009 at 6:13 am #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.

Participant

Danny Tutskey on January 15, 2009 at 6:37 am #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.

Participant

ex400 on January 15, 2009 at 6:45 am #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.

Participant

Danny Tutskey on January 15, 2009 at 7:04 am #76670

Here are the workouts for the entire year….

18-Aug
Monday 2x4x40m sleds
Tuesday 2x500m @ 400 PR +:20 at the Â¼ – 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 Â¼ – 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 Â¼ – 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 Â¼ – 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 Â¼ – 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 Â¼ – 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 Â¼ – 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 Â¼ – 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 Â¼ – 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.

Participant

Danny Tutskey on January 15, 2009 at 7:05 am #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!

Participant

ex400 on January 15, 2009 at 7:07 am #76672

Congrats on your engagement!

Participant

Danny Tutskey on January 15, 2009 at 7:16 am #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

Participant

Danny Tutskey on January 15, 2009 at 7:19 am #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

Participant

Danny Tutskey on January 15, 2009 at 7:20 am #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.

Participant

Danny Tutskey on January 16, 2009 at 5:49 am #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.

Participant

Danny Tutskey on January 20, 2009 at 10:12 am #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?

Participant

utfootball4 on January 20, 2009 at 10:20 am #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

Participant

Danny Tutskey on January 20, 2009 at 10:39 am #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.

Participant

Danny Tutskey on January 21, 2009 at 11:18 am #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

Participant

Danny Tutskey on January 22, 2009 at 1:08 am #76978

01/21/09

Track Workout

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

Participant

Danny Tutskey on January 23, 2009 at 10:47 am #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

Participant

utfootball4 on January 24, 2009 at 5:19 am #77046

how you feel this week danny boy?

Participant

utfootball4 on January 25, 2009 at 11:39 am #77127

nice work today danny boy…

Participant

Danny Tutskey on January 25, 2009 at 2:52 pm #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…..

Participant

utfootball4 on January 25, 2009 at 3:05 pm #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?

Participant

Danny Tutskey on January 25, 2009 at 3:11 pm #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.

Participant

utfootball4 on January 25, 2009 at 3:14 pm #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?

Participant

mortac8 on January 26, 2009 at 5:52 am #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).

Participant

Danny Tutskey on January 26, 2009 at 6:12 am #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.

Participant

davan on January 26, 2009 at 10:22 am #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.

Participant

Danny Tutskey on January 26, 2009 at 1:15 pm #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.

Participant

utfootball4 on January 26, 2009 at 1:51 pm #77165

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

Participant

davan on January 26, 2009 at 4:06 pm #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.

Participant

Josh Hurlebaus on January 26, 2009 at 4:10 pm #76886

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

Participant

utfootball4 on January 26, 2009 at 4:18 pm #77167

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

Participant

utfootball4 on January 26, 2009 at 4:24 pm #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.

Participant

Danny Tutskey on January 27, 2009 at 1:42 am #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.

Participant

Danny Tutskey on January 27, 2009 at 10:28 am #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.

Participant

Danny Tutskey on January 27, 2009 at 10:31 am #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.

Participant

utfootball4 on January 27, 2009 at 2:49 pm #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..

Participant

Danny Tutskey on January 27, 2009 at 3:10 pm #77197

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

Participant

Danny Tutskey on January 28, 2009 at 1:37 am #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

Keymaster

Mike Young on January 28, 2009 at 7:41 pm #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

Keymaster

Mike Young on January 28, 2009 at 7:42 pm #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

Participant

Danny Tutskey on January 28, 2009 at 10:50 pm #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.

Participant

Danny Tutskey on January 29, 2009 at 1:53 am #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

Keymaster

Mike Young on January 29, 2009 at 3:01 am #77253

What time do you go to sleep?

ELITETRACK Founder

Participant

utfootball4 on January 29, 2009 at 3:14 am #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.

Participant

mortac8 on January 29, 2009 at 3:40 am #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.

Participant

utfootball4 on January 29, 2009 at 3:42 am #77257

how does your body feel danny?

Participant

Danny Tutskey on January 29, 2009 at 4:07 am #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.

Participant

Danny Tutskey on January 29, 2009 at 4:10 am #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.

Participant

utfootball4 on January 29, 2009 at 4:27 am #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.

Participant

utfootball4 on January 29, 2009 at 4:29 am #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?

Participant

Danny Tutskey on January 29, 2009 at 6:43 am #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 %.

Participant

Danny Tutskey on January 29, 2009 at 6:44 am #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

Participant

Danny Tutskey on January 30, 2009 at 4:32 am #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.

Participant

utfootball4 on January 30, 2009 at 4:40 am #77306

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

Participant

Danny Tutskey on January 30, 2009 at 4:57 am #77308

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

Participant

Jason Gosa on January 30, 2009 at 9:15 am #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”.

Participant

utfootball4 on January 30, 2009 at 2:42 pm #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.

Participant

Danny Tutskey on February 3, 2009 at 8:20 am #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

Participant

Danny Tutskey on February 3, 2009 at 8:29 am #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.

Keymaster

Mike Young on February 3, 2009 at 6:01 pm #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

Participant

Danny Tutskey on February 4, 2009 at 5:57 am #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.

Participant

Danny Tutskey on February 4, 2009 at 6:02 am #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.

Participant

Danny Tutskey on February 5, 2009 at 2:31 pm #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

Participant

utfootball4 on February 5, 2009 at 3:14 pm #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?

Participant

Danny Tutskey on February 6, 2009 at 1:16 am #77553

Yeah, I can get a foam roller.

Participant

Danny Tutskey on February 7, 2009 at 2:47 am #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.

Participant

premium on February 7, 2009 at 5:14 am #77640

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

Participant

Danny Tutskey on February 7, 2009 at 5:17 am #77641

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

Participant

utfootball4 on February 8, 2009 at 10:02 am #77693

Nice run Danny, 6.42 is not bad.

Participant

Josh Hurlebaus on February 9, 2009 at 4:16 pm #77777

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

Participant

Danny Tutskey on February 10, 2009 at 3:50 am #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.

Participant

Josh Hurlebaus on February 10, 2009 at 7:33 am #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.

Participant

Danny Tutskey on February 10, 2009 at 8:18 am #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

Participant

utfootball4 on February 10, 2009 at 9:25 am #77803

u must hit 6.28 this year.

Participant

Danny Tutskey on February 11, 2009 at 10:45 am #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

Participant

Danny Tutskey on February 12, 2009 at 8:01 am #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

Participant

Danny Tutskey on February 14, 2009 at 4:23 am #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.

Participant

utfootball4 on February 14, 2009 at 6:48 am #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…

Participant

Josh Hurlebaus on February 14, 2009 at 8:42 am #78008

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

Participant

utfootball4 on February 15, 2009 at 12:01 pm #78045

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

Participant

Danny Tutskey on February 16, 2009 at 1:32 am #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.

Participant

Josh Hurlebaus on February 16, 2009 at 2:43 am #78069

Good job man, thats a hell of a streak!

Participant

Skinnykid1021 on February 16, 2009 at 3:25 am #78070

Good job man. happy for you.

Keymaster

Mike Young on February 16, 2009 at 3:40 am #78071

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

ELITETRACK Founder

Participant

Danny Tutskey on February 16, 2009 at 3:46 am #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.

Participant

Danny Tutskey on February 16, 2009 at 3:47 am #78073

Good job man, thats a hell of a streak!

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

Participant

utfootball4 on February 16, 2009 at 4:05 am #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.

Participant

Danny Tutskey on February 17, 2009 at 12:19 pm #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.

Participant

Jason Gosa on February 18, 2009 at 4:16 am #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…

Participant

Danny Tutskey on February 19, 2009 at 12:57 am #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

Participant

Danny Tutskey on February 19, 2009 at 1:01 am #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.

Participant

utfootball4 on February 19, 2009 at 2:45 am #78246

how do you feel danny?

Participant

Danny Tutskey on February 19, 2009 at 3:12 am #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.

Participant

Danny Tutskey on February 19, 2009 at 5:41 am #78261

University of Iowa Heat sheets

https://cfpitiming.com/2009_Indoor_Season/Iowa_indoor_Feb_2009/Iowa_Invitational_heat_sheets_Feb_2009.pdf

Participant

Danny Tutskey on February 21, 2009 at 2:29 am #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.

Participant

Danny Tutskey on February 22, 2009 at 12:41 pm #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.

Participant

Danny Tutskey on February 24, 2009 at 12:40 am #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.

Participant

Danny Tutskey on February 25, 2009 at 2:15 am #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.

Participant

Danny Tutskey on February 25, 2009 at 2:18 am #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.

Participant

Josh Hurlebaus on February 25, 2009 at 3:50 am #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

Participant

Jason Gosa on February 25, 2009 at 5:03 am #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.

Participant

Danny Tutskey on February 25, 2009 at 5:17 am #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.

Participant

Danny Tutskey on February 27, 2009 at 12:44 am #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.

Participant

Danny Tutskey on February 28, 2009 at 7:03 am #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.

Participant

utfootball4 on February 28, 2009 at 7:05 am #78768

Did you do any tempo work on Thursday?

Participant

Danny Tutskey on February 28, 2009 at 7:42 am #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.

Participant

utfootball4 on February 28, 2009 at 8:02 am #78770

yeh flag football is very stupid during the season esp when trying to do big thangs on the track.

Participant

Danny Tutskey on March 3, 2009 at 11:51 am #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

Participant

Danny Tutskey on March 5, 2009 at 1:00 am #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.

Participant

Danny Tutskey on March 6, 2009 at 1:17 am #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

Participant

Danny Tutskey on April 6, 2009 at 5:36 am #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.

Participant

Danny Tutskey on April 6, 2009 at 5:42 am #80513

Thursday: March 5

Warm up C
2x20m blocks
5x OHB

Participant

Danny Tutskey on April 6, 2009 at 5:55 am #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)

Participant

Danny Tutskey on April 6, 2009 at 5:58 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:03 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:07 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:12 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:14 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:18 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:20 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:22 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:23 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:25 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:27 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:30 am #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)

Participant

Danny Tutskey on April 6, 2009 at 6:32 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:34 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:35 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:38 am #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

Participant

davan on April 6, 2009 at 6:41 am #80534

Are you training with Mike now?

Participant

Danny Tutskey on April 6, 2009 at 6:41 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:44 am #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

Participant

Danny Tutskey on April 6, 2009 at 6:45 am #80537

Wednesday, April 1

Rest Day

Participant

Danny Tutskey on April 6, 2009 at 6:46 am #80538

Thursday, April 2

Day Off

Participant

Danny Tutskey on April 6, 2009 at 6:49 am #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

Participant

Danny Tutskey on April 7, 2009 at 1:31 pm #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

Participant

Danny Tutskey on April 9, 2009 at 10:30 am #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

Participant

Danny Tutskey on April 9, 2009 at 10:35 am #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)

Participant

Danny Tutskey on April 13, 2009 at 3:27 am #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

Participant

Danny Tutskey on April 13, 2009 at 3:38 am #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.

Participant

Danny Tutskey on April 13, 2009 at 3:39 am #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

Participant

Danny Tutskey on April 17, 2009 at 12:57 am #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

Participant

Danny Tutskey on April 17, 2009 at 1:00 am #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

Participant

Danny Tutskey on April 17, 2009 at 1:00 am #81665

Wednesday, April 15

Rest Day

Participant

Danny Tutskey on May 24, 2009 at 6:32 am #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

Participant

Danny Tutskey on May 24, 2009 at 6:38 am #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

Participant

Danny Tutskey on May 24, 2009 at 6:41 am #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

Participant

Danny Tutskey on May 24, 2009 at 6:43 am #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)

Participant

Danny Tutskey on May 24, 2009 at 6:47 am #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

Participant

Danny Tutskey on May 24, 2009 at 6:52 am #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

Participant

Danny Tutskey on May 24, 2009 at 6:53 am #83807

Wednesday, April 23

Track

1. 15′ SLOW jog
2. 5 Choice stretches

Participant

Danny Tutskey on May 24, 2009 at 6:55 am #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

Participant

Danny Tutskey on May 24, 2009 at 6:57 am #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

Participant

Danny Tutskey on May 24, 2009 at 11:01 pm #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)

Participant

Danny Tutskey on May 24, 2009 at 11:04 pm #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)

Participant

Danny Tutskey on May 24, 2009 at 11:04 pm #83850

Wednesday, April 29

1. Rest

Participant

Danny Tutskey on May 24, 2009 at 11:08 pm #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)

Participant

Danny Tutskey on May 24, 2009 at 11:14 pm #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

Participant

Danny Tutskey on May 24, 2009 at 11:15 pm #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

Participant

Danny Tutskey on May 24, 2009 at 11:19 pm #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

Participant

Danny Tutskey on May 24, 2009 at 11:22 pm #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. Â¼ 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)

Participant

Danny Tutskey on May 24, 2009 at 11:22 pm #83856

Wednesday, May 7

Rest Day

Participant

Danny Tutskey on May 24, 2009 at 11:25 pm #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

Participant

Danny Tutskey on May 24, 2009 at 11:32 pm #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.

Participant

Danny Tutskey on May 24, 2009 at 11:33 pm #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

Participant

Danny Tutskey on May 24, 2009 at 11:41 pm #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

Participant

Danny Tutskey on May 24, 2009 at 11:43 pm #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)

Participant

Danny Tutskey on May 24, 2009 at 11:45 pm #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 10mâ€¦sit deep)
b. Ringo (30s on / off)
7. 5 Choice Stretches

Participant

Danny Tutskey on May 24, 2009 at 11:48 pm #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. Â½ 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)

Participant

Danny Tutskey on May 24, 2009 at 11:49 pm #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

Participant

Danny Tutskey on May 24, 2009 at 11:51 pm #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

Participant

Danny Tutskey on May 24, 2009 at 11:55 pm #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.

Participant

Danny Tutskey on May 24, 2009 at 11:57 pm #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 10mâ€¦sit deep)
b. (30s on / off)
10. 5 Choice Stretches

Participant

Danny Tutskey on May 25, 2009 at 12:00 am #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)

Participant

Danny Tutskey on May 25, 2009 at 12:01 am #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

Participant

Danny Tutskey on May 25, 2009 at 12:03 am #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. Â¼ 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)

Participant

Danny Tutskey on May 25, 2009 at 12:06 am #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

Participant

Danny Tutskey on May 26, 2009 at 6:42 am #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 10mâ€¦sit deep)
b. (30s on / off)
7. 5 Choice Stretches

Participant

Danny Tutskey on May 27, 2009 at 2:04 pm #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)

Participant

Danny Tutskey on May 29, 2009 at 11:18 pm #84101

Wednesday, May 27

Rest Day

Participant

Danny Tutskey on May 29, 2009 at 11:21 pm #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

Participant

Danny Tutskey on May 31, 2009 at 11:24 pm #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)

Participant

Danny Tutskey on June 4, 2009 at 11:04 am #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

Participant

Danny Tutskey on June 4, 2009 at 11:06 am #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)

Participant

Danny Tutskey on June 4, 2009 at 11:06 am #84437

Wednesday, June 3

Rest Day

Participant

Danny Tutskey on June 21, 2010 at 9:49 pm #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.

Participant

Danny Tutskey on June 21, 2010 at 9:49 pm #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

Participant

Danny Tutskey on June 21, 2010 at 9:50 pm #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)

Participant

Danny Tutskey on June 21, 2010 at 9:50 pm #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)

Participant

Danny Tutskey on June 21, 2010 at 9:51 pm #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

Participant

premium on June 22, 2010 at 4:42 am #99587

what do you do for cross training

Participant

Danny Tutskey on June 22, 2010 at 11:58 am #99603

what do you do for cross training

This past Saturday I had a Muay Thai class. So things like that or pool exercises.

Participant

Danny Tutskey on June 22, 2010 at 12:06 pm #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

Participant

Danny Tutskey on June 23, 2010 at 9:53 am #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

Participant

Josh Hurlebaus on June 23, 2010 at 10:19 am #99670

I like the jump circuit and medball work after the tempo. Hows the bruise?

Participant

Danny Tutskey on June 23, 2010 at 10:24 am #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.

Participant

utfootball4 on June 24, 2010 at 12:02 am #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?

Participant

Danny Tutskey on June 24, 2010 at 7:37 am #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.

Participant

Danny Tutskey on June 24, 2010 at 11:53 am #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

Participant

Danny Tutskey on June 25, 2010 at 8:43 am #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

Participant

Danny Tutskey on June 26, 2010 at 11:16 pm #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

Participant

Danny Tutskey on June 29, 2010 at 12:15 pm #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.

Participant

Matt Norquist on June 29, 2010 at 12:42 pm #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).

Participant

Danny Tutskey on June 29, 2010 at 12:52 pm #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.

Participant

Danny Tutskey on June 30, 2010 at 11:52 pm #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.

Participant

Danny Tutskey on June 30, 2010 at 11:54 pm #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

Participant

Danny Tutskey on July 2, 2010 at 2:17 pm #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

Participant

Danny Tutskey on July 4, 2010 at 7:02 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:35 am #99931

Tuesday, September 1, 2009

1. Short Warm up
2. Tempo Run: 1600m (jog 50m)

Participant

Danny Tutskey on July 5, 2010 at 1:36 am #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)

Participant

Danny Tutskey on July 5, 2010 at 1:36 am #99933

Thursday, September 3, 2009

OFF DAY – BIRTHDAY

Participant

Danny Tutskey on July 5, 2010 at 1:37 am #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.

Participant

Danny Tutskey on July 5, 2010 at 1:37 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:38 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:38 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:38 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:39 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:39 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:40 am #99941

Sunday, September 20, 2009

Flag Football Game

Participant

Danny Tutskey on July 5, 2010 at 1:40 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:40 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:41 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:41 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:42 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:42 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:42 am #99948

Sunday, September 27, 2009

Flag Football Game

Participant

Danny Tutskey on July 5, 2010 at 1:43 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:43 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:44 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:44 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:44 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:44 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:45 am #99955

Sunday, October 4, 2009

Flag Football Game

Participant

Danny Tutskey on July 5, 2010 at 1:45 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:46 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:46 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:46 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:47 am #99960

Saturday, October 10, 2009

Flag Football Game

Saturday, October 10, 2009

Flag Football Game

Participant

Danny Tutskey on July 5, 2010 at 1:47 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:48 am #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

Participant

Danny Tutskey on July 5, 2010 at 1:48 am #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.

Participant

Danny Tutskey on July 5, 2010 at 1:49 am #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.

Participant

Danny Tutskey on July 5, 2010 at 1:49 am #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.