Danny Tutskey’s Masters Training Program 2013

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    Participant
    Danny Tutskey on #71149

    July 26, 2008

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

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

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

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

    4 way core 20s each

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

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    utfootball4 on #71152

    30lbs for 15lbs why such light weight.

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    Participant
    Danny Tutskey on #71287

    July 28, 2008

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

    4 way core 25s each

    3×10
    Crunch
    L Overs
    Throw Downs
    V ups

    July 29

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

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

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

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

    July 31, 2008

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

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

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    Participant
    Danny Tutskey on #71329

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

    Wednesday, August 6

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

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

    Thursday, August 7

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

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

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

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    Participant
    Danny Tutskey on #71404

    Monday, August 11

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

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

    Tuesday, August 12

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

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

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

    Wednesday, August 13

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

    Thursday, August 14

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

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

    Friday, August 15

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

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

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

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    Danny Tutskey on #71541

    Monday, August 18

    Track Workout

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

    Weightroom Workout – 1:30 PM

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

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

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    Participant
    Danny Tutskey on #71585

    Tuesday, August 19

    Track Workout

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

    Weightroom Workout – 1:30 PM

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

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

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

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    Participant
    Danny Tutskey on #71614

    Wednesday, August 20, 2008

    Track Workout – 6:00 AM

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

    Carl Valle
    Participant
    Carl Valle on #71620

    no grass running? Foolish. That is the secret.

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    Participant
    Winning22 on #71622

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

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    Participant
    utfootball4 on #71623

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

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

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    Participant
    Daniel Andrews on #71625

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

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

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    Participant
    Danny Tutskey on #71641

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

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    Participant
    aivala on #71643

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

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    Participant
    Danny Tutskey on #71704

    Thursday, August 21

    Track Workout


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

    Weightroom Workout – 4:30 PM

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

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

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