Josh Hurlebaus Masters Training Log

Posted In: Training Journals

      • Avatar
        Josh Hurlebaus on #236610

        Hey everyone!

        Years ago I had a training journal here as I was competing post collegiate. You can find it here if you’re bored –

        After 6 (I think) years, I have decided get back into training.

        In the years since posting, I have since:

        • Graduated from WVU with my MS in Coaching
        • Gotten married
        • Stopped training for anything.
        • Had our first child, Finn. He is a complex congenital heart patient who is just about to have his 3rd surgery ( as of 8/1/2020).

        With Finn’s health being overall good (all things considered) and my life in a place where I can dedicate time to training, I figured I should start a journal to keep myself honest and accountable.


        Initial Stats

        • Weight- 188lbs
        • Height- 6’1″ ( I don’t imagine this changing lol)


        Initial Tests

        • PC- 245
        • Vertical- 26 inches


        For my gym/facilities I have:

        • Olympic platform/bar/hex bar/bumper plates
        • Squat rack/bench/etc
        • Homemade flywheel (the OKbox)
        • Pulley machine/isolation machine
        • Treadmill/rower/spinbike/upright climber
        • Back extension
        • Heavy bag/speed bag/sparring bag
        • 8/12/15lb medballs
        • kettlebells from 25-60lbs
        • Exergenie that I will use for resisted sprints when its time
        • I live on a hill

        I will be using the Push Strap to keep track of lifting metrics. I won’t be timing sprints until much further into training.

        Hopefully the speed is still somewhere deep within. I’m looking forward to this journey into having less of a dad bod and more of a father figure. Beware of horrible dadjokes within.

      • Avatar
        Josh Hurlebaus on #236611

        Recovery day today after testing yesterday.

        I also had some yard work I needed to do, so after mowing and weed whacking, I did a very light warm up followed by:

        • 3 sets of 30 second iso holds
          • Deep lunge
          • hip thrust
          • mid push up
          • mid pullup
        • 10 min of crawls/walks
          • bear crawl, spidermans, walking lunges, crab walks, duck walks, lateral crouch walks, walking tow touches, inch worms
        • Foam rolling

        Depending on sleep tonight, tomorrow will either be another light day or day 1 of high int.

        My training isn’t going to look like it had in the past due to time constraints. My wife works opposite shifts than I do, so anytime she’s home we prioritize time together. I also have a kid, plus have been helping take care of my mom after her heart attack in the spring.

        I may have to get creative with my workouts to hit the components I want to while only having 60-90min available per day.

      • Avatar
        Josh Hurlebaus on #236612

        My current thoughts for my first block of training while also being a good parent/husband are:

        Monday- Sprint, multijumps, olympic lifts

        Tuesday – Rowing/vertical climber, bb

        Wed- Jump circuit, medball, recovery

        Thursday- Off/Date night

        Friday – Sprint, multijumps, Oly/Squat/Bench, multithrows

        Saturday – Row/Climb, MB, yard work (general strength if yard/house is good)

        Sunday – off/ yard work


        This would be 3-5 weeks depending on how things are progressing.

        I want to lift more, but I’m also not in great shape at the moment. I might keep this set up short, 3-4 weeks, and then be more aggressive for the remainder of GPP.

      • Avatar
        goingsgone2 on #236613

        What’s your ideal plan for competition?  Open college meets / Masters competition?

      • Avatar
        Josh Hurlebaus on #236614

        Currently I want to open up competition in early January. I’m hopeful that there will be some semblance of a collegiate season, but who knows if they will accept unattacheds at this point. If they don’t, I will organize private practice competitions with some local masters athletes.</p>
        If they accept clubs I’ll re-register my club to compete if needed.

        Then after indoor, I wouldn’t compete again until May due to WI weather and would hit a few of the open/masters meets in June and July.

      • Avatar
        Josh Hurlebaus on #236616

        8/3 Workout

        Speed day. Wanted to do hill, but k<span class=”” title=”Edited”>iddo went down a little late for hills today. Had to modify with my treadmill which is permanently unplugged and at max incline. @hurleboss on IG for video

        3x standing broad jump tests. Best was 9’6″, which is depressing
        6x treadmill push sprints complexed with low amplitude single leg multijumps
        4×3 single “hurdle” hops
        4×4 powercleans @ 185
        4×5 weighted pullups</span>

      • Avatar
        Josh Hurlebaus on #236617

        Day 2 for the season of Dad Speed- low intensity and zero impact to recover from yesterdays high intensity day. Should be feeling good for tomorrow’s jump circuits and medball work

        The workout
        8×1 min on 1 min off on the rower

        3x Set A (first vid) with 90 sec rest
        2x Set B (second vid) with 90 sec rest

        Set A: 5x fat grip deadlifts, 8x landmine press, 8x pullup
        Set B: 8x tbar row, 8x dips,8x glute ham raise

        This first block of training is definitely a systems check, of sorts. It’s been awhile, so I’m looking at this as me being at T-20min. We’re checking the sensors and going through our checks before we detach and get ready for liftoff.

        After this block I’ll test and settle on a plan for the fall/winter. Hopefully we’ll have news on if there will be any meets this winter by then.

      • Avatar
        Josh Hurlebaus on #236713

        Dad life means posting will be less than routine.

        Saturday’s workout
        The workout (while Finn napped)
        – 8×4 second treadmill push sprints complexed with low amplitude single leg hops
        – 4×3 single leg hurdle hops
        – 4×4 power clean @185 with )
        – 4×4 weighted pullups @35lbs

        Todays Workout
        6x20m hills
        4x 4 single hurdle hops (double leg)
        4×4 PC @185
        Rudiment series

        It’s been a tough last few days mentally. Finn’s recent echocardiogram wasn’t the greatest so we’re in a little bit of an uneasy time as we see how his heart progresses

      • Avatar
        Josh Hurlebaus on #237819

        It’s been a hectic week leading up to Finn’s surgery. He’s good and recovering, and I’m back on the training grind. Needed to use the last week as a mental recovery week though.

        8/19 workout:

        8x20m hill sprints

        5x LLLL and RRRR multijumps. Focus on short GCT, not maximal power

        5x 3 hop

        No lifting. It was 24 hours post op and I felt a little blah the entire workout. Will do medball and fullbody lifting today, with active recovery and mobility Fri to lead into a full speed and lifting day Saturday

Viewing 8 reply threads
  • You must be logged in to reply to this topic.