Danny Tutskey’s Masters Training Program 2013

Posted In: Training Journals

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    Participant
    Danny Tutskey on #211296

    April 1, 2014

    Short Warm Up B
    Dyn. Flex. (10x ea.)
    Hip Mobility Exercises
    Accute Rolling w/ Lacrosse ball

    Baylor 400m – Run 100m/walk back 50m = 7x100m
    8 x 20m 3-point starts in spikes

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    Participant
    Danny Tutskey on #211499

    April 2, 2014

    Long Warm Up
    Foam rolling and ball rolling

    Extensive Tempo
    3 x 400m @ 72 – 15′ rest

    I only had time to do one this morning.

    Rep 1 – 71

    I am going to do a follow up work out this weekend to make up for it. I felt pretty good through 200m, but I fell apart at 300m as to be expected.

    I had my 3 month follow up appointment. I was a little shocked. I have been released to resume all activities. Pretty quick from an ACL surgery.

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    Participant
    Danny Tutskey on #211626

    April 4, 2014

    Short Warm Up A
    Dyn. Flex. (10x ea.)
    Hip Mobility
    Sprint Development

    3 x 20m
    7 x 30m

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    Participant
    Danny Tutskey on #211824

    April 6, 2014

    Short Warm Up A
    Dynamic Flex. (10x ea.)
    6 x 50m accels

    Ground IP Jumps 2 x 10
    Line Hops (Side / Front / Diagonal / SL)
    Buttkick Jump
    Rocket Jump
    Speed Skater
    Squat Freeze Jump
    Stepup Jump

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    Participant
    Danny Tutskey on #211825

    April 7, 2014

    Short Warm Up A
    Dyn. Flex. (10x ea.)
    Hip Mobility

    2 x 300m @ :46.09 and 46.93

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    Participant
    Danny Tutskey on #211916

    April 8, 2014

    Short Warm Up B
    Dyn. Flex. (10x ea.)
    Posting Drills 3-step drills

    Agility Drills 2x ea.
    Med Ball Throws 2 x 6
    OHB, BLF, Hammer Hip Throw, Squat Chest Pass, Lunge Chest Pass, Single Arm Throw from shoulder, and Overhead step forward.

    General Strength 10x
    Speed Pushup
    Prisoner Squat
    V-Up
    Pushup w/Clap
    Rocket Jump
    Back Hyper
    Wrestler Bridge
    Dip
    Russian Dance
    L-Over
    Swimmer
    Hindu Pushup
    Burpee

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    Participant
    Danny Tutskey on #212093

    April 8, 2014

    RDL 5 x 6= 170#
    Lunges 4 x 10= BW
    Pull ups 4 x 5= BW

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    Participant
    Danny Tutskey on #212101

    April 9, 2014

    Short Warm Up A
    Static Flex B
    Dyn. Flex. (10x ea.)

    6x200m
    Rep 1- 34.00
    Rep 2- 34.34
    Rep 3- 33.08
    Rep 4- 34.37
    Rep 5- 37.67
    Rep 6- didn’t do

    I need to work on a few things with my tempo and extensive tempo training days. Based on my time away I need to adjust percentages and set goal paces to work off and progress each rep.

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    Participant
    Danny Tutskey on #212102

    April 10, 2014

    Short Warm Up B
    Dyn. Flex (10x ea.)
    Hurdle mobility 2 x 10 walkover

    Contrast Acceleration Development
    2′ rest/rep & 5′ rest/set

    2 x 3 x 30m uphill
    2 x 3 x 30m down hill
    4 x 30m flat Sprint

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    Participant
    Danny Tutskey on #213923

    April 14, 2014

    1. Warmup
    Short Warmup A
    Dynamic Flex:
    Hurdle Mobility

    2. Workout – Acc. Dev.
    a. 6 x 20m 3-pt starts
    b. Baylor 400m

    3. Core
    C.Sta. – 4 Way Core
    30 seconds each
    C.Ste. – 3 x 10
    Crunch
    L Overs
    Throw Downs
    V Ups
    Back Hyper with Twist

    4. Cooldown
    400 jog + stretch

    5. Strength
    Weight Room

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    Participant
    Danny Tutskey on #213924

    April 15, 2014

    Weightroom Workout
    1. Power Clean 10 x 2- 135 x 8, 155 x 2
    2. Back Squat 4 x 6- 155
    3. RDL 4 x 6- 155
    4. Barbell Press 4 x 6- 135
    5. EZ Bar Curls 3 x 8- 60
    6. Body Curls 3 x 12

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    Participant
    Danny Tutskey on #213925

    April 15, 2014

    1. Warmup
    Long Warmup
    Static Flex.
    Dynamic Flex.
    Hurdle Mobility

    2. Workout – Ext. Tempo
    a. 6 x 200m @ 75% w/ 3′ rest

    3. General Strength

    4. Cooldown
    400 jog + stretch

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    Participant
    Danny Tutskey on #213935

    April 16, 2014

    1. Warmup
    Short Warmup A
    Static Flex: A
    Dynamic Flex:
    a. Cole (10x)

    2. Workout – Acc. Dev.
    a. 10 x 20m w/ 2′ rest

    3. Core
    C.Sta. – Horse – 10x @
    Superman – 30 sec
    C.Ste. – 3 x 10
    Med Ball Situps
    Superman – for, back, oh
    Ball Touch (side to side)

    4. Cooldown
    400 jog + stretch

    6. Strength
    Weight Room

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    Participant
    Danny Tutskey on #213936

    April 16, 2014

    Weights
    Close Grip Snatch (for warmup) 7 x 2- 95#
    DB Incline Press 4 x 6- 40#
    Twisting Med Ball Throws 3 x 8

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