Danny Tutskey’s Masters Training Program 2013

Posted In: Training Journals

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    Participant
    Danny Tutskey on #117609

    Tuesday, August 14, 2012

    Lower Body Low Plyometrics

    Standing Long Jump 5 x 1
    Depth Drop & Settle 10 x 1
    90 Degree Static Jump onto Box 5 x 2
    Squat Jump w/ Hands on Hips 4 x 8

    Lower Body High Intensity

    *Clean Grip Low Pull from Floor 3 x 5= 185
    *Barbell Front Squat 4 x 6= 135
    **Neutral Grip Chin Up or Pull Down 3 x 5
    **DB Single Leg RDL 4 x 8=30

    *75s rest, **60s rest

    Core & Hip Stability

    Plate Chop Down 4 x 8
    Hanging Knee Raise 4 x 10
    Plate Chop Down 4 x 8/way
    Quadruped Hip Ext. 4 x 10/leg
    Forward Hurdle Over 3 x 8
    Backward Hurdle Over 3 x 8
    Lateral Hurdle Over 3 x 8
    Lateral Hurdle Over 3 x 8

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    Participant
    Jason Stayanchi on #117611

    How are you able to do 4 days of plyos with all of your chronic Achilles issues? I couldn’t even do a week like this without it flaring up bad.

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    Participant
    Danny Tutskey on #117612

    How are you able to do 4 days of plyos with all of your chronic Achilles issues? I couldn’t even do a week like this without it flaring up bad.

    My latest Achilles issue isn’t my achilles. I have a floating bone fragment that is causing the pain. My doctor said who is performing the surgery said from the MRI there was not any damage to the achilles itself and that if I can handle the discomfort I resume all activities. When I have the fragment taken out at the end of the month he is going to check the achilles as well to be sure there is not any damage to it. If there is he will clean out anything in there.

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    Participant
    Danny Tutskey on #117784

    **UPDATE**

    I had my surgery yesterday. As I mentioned before, I had a floating bone fragment in my foot that was left behind by a surgery 5 or 6 years ago to get rid of haglunds deformity.

    My surgery was scheduled at 7 am on Friday, August 31. I met with the doc pre-op and he thought it would a quick 30 min surgery to remove the fragment and debridment of my calcaneous.

    As he went in, it turned out the bone fragment had grown. The only way to do any debridment on the calcaneous the doc had to detach and reattach my achilles tendon. So a 30 minute surgery had now turned into and hour and half or two hour surgery. It was much more invasive than orginally planned. I’m not sure what my recovery is or how long. I believe it will be 4-6 weeks before I am walking on my own. I will have physical therapy following in two weeks when I have the stitches removed. I now have a staple in my foot holding my achilles together.

    To be honest after surgery I’m not quite sure what to do and how my body will react from another surgery. This surgery was not as significant as an achilles rupture, but it was much more than what I had a expected.

    The question I have going on in my mind is how much more can body handle and is training even possible? Should I hang up the spikes and move on? Many questions that I don’t have answers to.

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    Participant
    Danny Tutskey on #118022

    Monday, September 24, 2012
    Week 1, Day 1

    Split Squat 4 x 5= 95
    DB Bulgarian Squat 4 x 10= 20
    Bench Press 4 x 5= 185
    JM Press 4 x 10= 20

    Core & Shoulder Stability
    Hollow Hold 3-4 x 30s
    Plank 3-4 x 30s
    Lateral Plank 3-4 x 20s
    Lateral Plank 3-4 x 20s
    Double Leg Bridge 3-4 x 30s

    Prone Lying I Raise 2-3 x 8
    Prone Lying Y Raise 2-3 x 8
    Prone Lying T Raise 2-3 x 8
    Prone Lying A Raise 2-3 x 8

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    Participant
    Danny Tutskey on #118023

    Tuesday, September 25, 2012
    Week 1, Day 2

    Core
    Plate Wood Chopper 3 x 8= 35
    Hanging Leg Raise 3 x 8
    Plate Wood Chopper L-R 3 x 8= 35

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    Participant
    Danny Tutskey on #118024

    Almost a month post-op and I’m still pretty sore. I go to PT 2x per week and I’m still dealing with soreness, stiffness and swelling. It’s getting better. I’m obviously not running at all and I’m doing lifts that don’t create any soreness, which is why I’m lifting light.

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    Participant
    Danny Tutskey on #118026

    Wednesday, September 26, 2012
    Week 1, Day 3[/b]

    1 Arm DB Snatch 4 x 3= 40-50-60-70
    1 Arm DB Pull 1 x 4= 80
    Good Mornings 4 x 5= 95
    Back Ext. 4 x 10= BW
    Pull Ups 4 x 5= BW

    Core and Corrective Exercises
    Scapular Push Up 3 x 10
    DB Bent Over Scapular Shrug 3 x 10
    Scapular Pull Up 3 x 10
    DB Serratus Anterior Bench Press 3 x 10

    Straight Leg Crunch 3-4 x 20s
    Straight Leg Heel Raise 3-4 x 20s
    Supine Lying Flutter Kick 3-4 x 20s
    Prone Lying Flutter Kick 3-4 x 20s

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    Participant
    Danny Tutskey on #118040

    Friday, September 28, 2012
    Week 1, Day 4

    Front Squat 4 x 5= 115
    SL Squat 4 x 5= 80
    Military Press 4 x 5= 95
    Decline Tricep Ext. 4 x 10= 50

    Core
    Pallof Press 4 x 10

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    Participant
    Danny Tutskey on #118092

    Monday, October 1, 2012
    Week 2, Day 1

    1a. Progressive Hang Clean (muscle clean) 4 x 5= 135
    2a. 1 1/4 Back Squat 4 x 3= 135
    3a. Body Curls 3 x 6

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    Participant
    Danny Tutskey on #118093

    Tuesday, October 2, 2012
    Week 2, Day 2

    1a. DB Neutral Grip Bench Press 4 x 5= 80
    1b. Neutral Grip Sternum Pull Up 5 x 4
    2a. Dips 3 x 8
    2b. 30 Degree 2 Arm Row 3 x 8

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    Participant
    Danny Tutskey on #118185

    Monday, October 8, 2012

    Back Squat 4 x 5= 225
    DB Bulgarian Squat 4 x 10= 25
    Bench Press 4 x 5= 225
    JM Press 4 x 10= 65

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    Participant
    Danny Tutskey on #118186

    Wednesday, October 10, 2012

    Clean 4 x 3= 135
    Clean Pull 4 x 4= 185
    Good Morning 4 x 5= 135
    Back Extension 4 x 10= BW
    Pull Ups 4 x 5= BW

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    Participant
    Danny Tutskey on #118187

    Friday, October 12, 2012

    Front Squat 4 x 5= 135
    SL Squat 4 x 5= 95
    Military Press 4 x 5= 135
    Decline Tricep Ext. 4 x 10= 55

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    Participant
    Danny Tutskey on #118188

    Saturday, October 13, 2012

    Snatch 4 x 3= 95
    Snatch Pull 4 x 4= 185
    RDL 4 x 5= 185
    Glute-Ham Raise 4 x 10= BW
    Row 4 x 5= 135

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