Washed up Decathlete’s Comeback Journal

Posted In: Training Journals

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    Matt Norquist on #15576

    Am a former decathlete just getting back in shape. Took 8 (!!??) years off, and put on a solid 30 lbs ++. Not pretty. Spent all of 2008 trying to cut pounds so I could train seriously again.

    Lifetime bests (from 2000) are:
    100m – 11.34
    Long Jump – 6.51
    Shot Put – 13.30
    High Jump – 1.88
    400m – 50.1
    110hurdles (42″) – 15.38
    Discus – 39.50
    Pole Vault – 4.45m
    Javelin – 55.16
    1500m – 4:22
    400 hurdles – 53.85

    I’m probably 5-10% off those right now. Trying to regain competitive condition and score 6500 points this year and 7000 in 2010.

    I’m limited to 8-10 hours per week, and current training is on 2nd 4 week cycles of 1-2-1 (Week 1 – higher volume/lower intensity; Weeks 2-3 Higher Intensity/lower volume; Week 4 – Recovery + Technique).

    Last week workouts (week 3):

    Monday:
    Active warm-up – 1.5 miles of jog and drills
    Hurdles – drills, then 5×5 hurdles at 90-100%
    Long jump – Take off drills from 5 step – going 16-17′ (6-8 jumps)
    OHB Shot throws x5
    Discus – stand – 3 throws. Full 3 throws
    2x2x300 – 48/46; 42/41

    Tuesday –
    AM – Row – 5k – 18:11 (Concept 2 rower)
    PM –
    Bench – 5×5 – 230
    Mad Dog – 1×10 – 135
    Clean – 5×5 – 220
    Weighted Pull-ups – 45# – 3×5
    Miscellaneous Abs

    Wednesday –
    Active Warm-up
    HJ approach work
    Plyos – Bounds, depth jumps, hops, 3 step take-offs
    3x 30/50/100/150 at 12.5 or better 100m pace

    Thursday –
    Body weight Circuit
    Push-ups x 50
    Pull-ups x 20
    Incline Sit ups x 25
    Burpees x 50
    Bear Crawl (50m)
    Jog 350m

    Repeat x 3

    Friday – 3 mile – active jog (varied pace and drills mixed with light jog pace)

    Saturday – Meet

    Long Jump – 5.44 (only one fair mark, but a couple fouls over 6.00). First time jumping in a meet and first runway work since 2000. Javelin – 52.26
    200m – 23.6 (Hand time)

    My technique on everything is rusty, but coming back with practice. Big concerns are: Core strength needs help. Recovery is not what it used to be. I could still stand to drop 5% of bodyfat (currently 6’2″ 195 @14% bf). Jumps are not good. My capability is still there to jump (34″ vertical and 10’6″ standing LJ) but is clearly not converting to good marks off the board.

    Will continue posting workouts. Would love any/all feedback.

    Matt

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    Matt Norquist on #80794

    Monday – 4/6 and Tuesday 4/7 workouts

    Monday –

    Circuit –
    1000m row – 3:30/3:20/3:25/3:30
    Mad Dogs (Clean/Front Squat/Push Press) – 135# x 10, 10, 10, 10
    Jump Rope x 250

    Circuit x 4

    Cooldown – 2 mile fartlek – laps of 80 seconds then 1:50.

    Tuesday –
    Incline Bench (dumbells) 70# – 5×10 (90 seconds rest)
    Pull-ups – 30, 27, 20 (90 seconds rest)
    Military Press (dumbells) – 55# – 5×10
    Renegade Rows – 50# kettlebells – 5×10
    Straight leg dead lifts – 135# – 5×10

    16x100m build-ups (walk/jog curves – stride straights)

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    Matt Norquist on #80894

    Wednesday – 4/8 workout

    (Again, a reminder, this is a volume week, with low intensity + high reps on technical events b/c I need to get all the rust out of my system)

    AM – BPC Circuit – (Burpees Push-ups Crunches)
    50/50/50 of each. In between each exercise – A Skip 50; jog 50.
    4 circuits.

    PM:

    Big Warm-up – Similar to what others refer to as “Seagrave Workout” but about 1/2 the exercises
    OH Shot – x8 – 45-48′
    Standing Shot x 5 – 35-38′ – release is really sloppy (any advice on solid release tech is welcome)
    Full Shot x 5 – 39-41′ – Left leg coming down to slow, causing me to stand up too soon at front of throw. With 38′ stand throws, should have no problem popping 43-44′ full throws.
    Standing Discus – x 10 – working on block and release – 50% effort
    Full Discus x 5 – 118-130′ – am having trouble hitting my block on full throws – just rolling right over it.
    Hurdles – 15×5 hurdles (but spaced at 20′, vs. full distance – just working on tempo and staying tall – all about reps over the hurdles)
    8×200 with 200 walk jog in between (appr. 90″ active rest) – 33, 33, 33 (All working on long distance tempo and stride pattern); 32, 33, 33 (all working on sprinting technique); 28, 27 (cutting loose a bit, but not pushing it).

    1 mile cooldown.

    Looks like a lot for a day, but bear in mind, I only get real track days on Wednesday and Saturday, typically (only have 8-10 hours of training time per week and live in Chicago, so have to drive 30 minutes to find a real track). My gym has a track, so I get in short sprint work on Monday and fartlek type work another day, but on my real track days, I have to stay out there awhile.

    Matt

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    Matt Norquist on #81005

    Thursday – 4/9 Workout

    Bodyweight Circuit:

    Pull-ups – 22, 18, 14, 10
    Dips – 25, 25, 24, 24
    Incline Sit-ups – 28, 28, 25, 25
    Turkish Get-ups (alternate LRLR) – 45# – 12, 12, 10, 10
    Low (18″ box jumps) – 50, 45, 45, 45
    Quick jog 800 – 3:20, 3: 15, 3:03, 3:15

    90″ rest between circuits – Circuit x4 + 800m slow jog cooldown. 30 seconds per exercise – Maximum full repetitions in 30 seconds on each exercise.

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    Matt Norquist on #81007

    By way of reference for my weights and non track training, my marks are as follows (Have not done 1 RM as until recently have just been doing general conditioning and cross-fit type training for past 16 months after 8 years pretty much off)..

    Bench – 235×5
    Hang Clean – 220×6
    Dead Lift – 335×8 (haven’t gone a lot heavier as it is tough on my back)
    Pull-ups – 34
    500m Row – 1:28
    10,000m Row – 37:31
    Incline (Dumbells) 95’s x 3
    Military (Dumbells) 75’s x 6
    (Don’t have a great gym for doing full Oly snatch – as they don’t encourage the dropping of weights at my snobby gym in Chicago 🙂
    Push Press – 205#

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    Matt Norquist on #81172

    Have been nursing a sore left ankle (possibly doing a little too much jumping)…

    Yesterday (4/10) – just did a day of active rest. Walked quite a bit, no running.

    Today – (4/11) – Did a 40:00 row, took it pretty easy – 10,430m.

    I like doing rowing when the body is a little beat down, bc it allows me to get some exercise in, but is super easy on joints and muscles.

    Will probably do more Ice and compression on ankle tomorrow and hope to get back on the track on Monday…

    Mike Young
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    Mike Young on #81177

    Seems like you do a lot of rowing. Will you continue that after you’ve regained general fitness?

    ELITETRACK Founder

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    Matt Norquist on #81188

    Have only rowed 2x in past 2 weeks (both this week, bc am doing lower intensity week). I think I’ll continue at least weekly, even after regaining general fitness. (And I’d say I’m at close to full fitness now, and am now getting into Sport specific fitness – technical and higher intensity).

    I do rowing for a couple reasons – 1) Great on core; 2) Easy on joints; 3) Good cardio; 4) The reason I quit decathlon was due to a recurrent stress fracture, and I’m a little gunshy about too overdoing track work, so use this as an alternative.

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    Matt Norquist on #81401

    Sunday – 4/12 – Rest

    Monday – 4/13

    AM – Circuit
    Bear Crawls (25m)
    Crab Walks (25m)
    Miscellaneous Abs (x50)
    Stand-ups (Not sure the real name for this exercise, this is just what my 4 year old calls it – Starting from a sit up position, do an explosive sit up to a squat). x 25

    4x circuit

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    Matt Norquist on #81405

    My Goals for 2009 –

    6250+ Decathlon. Following individual event targets:

    100m – 11.60 (732)
    LJ – 6.25 (641)
    SP – 12.50 (637)
    HJ – 1.80 (627)
    400m – 52.50 (703)

    110H – 15.85 (750)
    Disc – 40.00 (665)
    PV – 4.00 (617)
    Javelin – 55.00 (663)
    1500m – 4:40 (680)

    That puts individual event marks at 6715, which should make 6250+ fairly attainable.

    As FYI – for those who want a quick and simple points calculator, here is a good link:

    https://www.usatf.org/statistics/calculators/combinedEventsScoring/

    I will probably do 2 decathlons this year, 1 on May 9/10, and another later in the summer.

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    Matt Norquist on #81452

    Monday – 4/13 – PM

    Big Warm-up – 1.5 miles – varied – 1 lap jog, 1 lap drills (20-30m on, 20-30m jog). Mobility.
    Max Velocity Training – Flying 20’s x 10 – not timed, just working on turnover rhythm, and technique. Felt pretty good, but continue to feel a little “squatty” when I run – has been a perpetual problem, even as a younger and better conditioned athlete…
    Med-ball throws – various
    Plyos – Box Jumps – to 30″ box from squat position x 10, 10; 2 step take-offs up to 30″ box – 2×10 – each leg; mini depth jumps (off 12″ onto 30″ – 3×6
    5x200m – tempo – descending splits – 30, 29, 28, 27, 26 – active 200m between intervals.
    1/2 mile cooldown

    Ankle feeling better, but still stiff – right adductor and left hamstring both tender.

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    Matt Norquist on #81529

    Tuesday – 4/14

    AM – Active Jog/warm-up – 2.25 miles. 3 lap sets – jog/drills (runners choice)/1500m pace (72 sec laps) – 3 sets x 3 laps – continuous

    PM – Weights

    Warm-up – focus on speed of repetitions
    25 reps each exercise, sets of 5 (30 second rest between sets)
    1 – Sternum chinups
    2 – Flat bench – dumbells – 75#
    3 – Front squat to push press (single movement)- 135#

    Incline –
    190 – 4×5 then 1×9.5 (10th rep failure) – 90 second recovery

    Jump Squat –
    45# – from parallel position – explode up to 24″ box
    5×5 (60-90 second recovery)

    Weighted Pull-ups (sets of 1)
    45#, 55#, 65#, 75#, Attempt at 85# – failed

    Bicep/Tricep super set – using EZ curl bar (60 seconds between sets)
    100 curls, 75 triceps – Sets of 3 sets of 6.

    Swing ups on bar – hanging – do leg lift with minimal momentum and invert – 5×10.

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    Matt Norquist on #81604

    Doing a full workout tonight, but will also get test #s on my standing 4B+J, Flying 10m. Excited to see how bad it is 🙂

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    Matt Norquist on #81633

    4/15 – PM

    Dynamic Warm-up
    High Hurdles – Drills, then…
    3×3 Hurdles
    2x60m Hurdles (spaced 1 foot close between each hurdle) – 9.1, 9.0 – Actually felt pretty good. My 60mh PB is 8.5 something – but this was all alone, so not too bad. My arms are kinda wild and I’m really squatting into the hurdle.

    LJ approach work – 5 full run-ups. My heel and ankle on take off foot are still a little tender, so no take-offs. Did one pop up off my R (non take-off) leg, though and really hit it well – not a full jump, but popped up and then stepped down at around 5m – which seems encouraging.

    I’m wondering if I might switch up my take-off leg. I have always been a L foot jumper, but do a Left Lead Leg on hurdles, so I may transition speed a little better off my right leg. May also leave a little more juice in my L leg for HJ. Curious about other people’s thoughts on the pros/cons of this.

    Standing 4B+J – I have no idea what a good # is here and have never done before, so would love feedback (Nik – let me know…). 14.22, 14.44, 14.20, 14.95 (May have rocked a little over the take off line before start here).

    Didn’t do Flying 10m test – as My adductor was feeling a little tender.

    Did rhythm work on Discus and Javelin – Stand throws at 115-118 Discus, and Javelin was just working on run-up and hitting my block. Didn’t throw, just dumped the jav after hitting position – I let it go about 40-45m, but didn’t get after it at all.

    Intervals – 200, 150, 100, 50 – 25.1, 18.0, 12.2, 6.5. 2-3:00 recovery. Watched film of that first 200 and my god that was humbling. My arms were about as active as a distance runners. Real tight, low knee lift. Encouraging thing is, I think I’ve got a lot of runway in my speed.

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    Matt Norquist on #81684

    Thursday Workout – Weights and Conditioning
    Warm-up – 40 reps each exercise (sets of 8-12 with 30″ rest between each).
    1. Bent Row – 70# dumbells
    2. 1 arm Military Press – 55# dumbells
    3. Reverse Lunges – Drop to bottom and pop up into a jump (20 each leg)
    4. Single Leg Calf Raises on platform – full extension at top and bottom holding 45# plate – 20 each leg

    Bench – 20×1 (20 seconds between each set) 135 (4); 185 (4); 205 (4) 225 (4); 245 (4) – focusing on each rep as quick as possible

    Clean – 20×1 (30 seconds between each set) 135 (5); 185 (5) 200 (5) 220 (5) – same as above.

    Snatch – Just working on form and explosiveness – nothing special – Bar x5; 95#x5; 115#x5; 135#x5.

    Muscle-ups – Explosive pull-up over the bar up to a dip on top – 5 attempts. succeeded on first 3 – failed on final 2.

    Light abs and lower back work.

    Stair Circuit – 15:00 minutes on stairs (8 Flights of 8 stairs) run up, walk down. Alternate 1 stair, 2 stairs, 3 stairs. Didn’t track how many I did. My legs were toast by the end.

    Bench and Clean – were maybe my best workout ever. Based on how I felt, I’m guessing I could up near 280 on both if I were fresh. Both would be PBs.

    No competitions this weekend, but might vault on Sunday. Golfing all day Friday and Saturday, so will be a nice break from normal training.

    Planning on some tests weekend of 4/24 –

    40m (time first and second 20)
    5 stride Long Jump – test both legs
    Standing 4B+J
    Shot Put
    Discus
    60M Hurdles
    300M

    Weekend of 5/1
    200m
    110H
    High Jump

    Weekend of 5/8 – First Decathlon since 2000 – Targets:

    100m – 11.75 (701)
    LJ – 6.00 (587)
    SP – 12.00 (606)
    HJ – 1.75 (585)
    400m – 53.00 (682)
    110H – 16.00 (733)
    Disc – 40.00 (665)
    PV – 3.90 (590)
    Jav – 51.00 (603)
    1500 – 4:45 (649)

    That would total at 6401 – but my target score is 6000 – so gives me room of 40 points per event. Ones I’m most concerned about, given my rustiness are: 100, LJ, HJ, Hurdles, PV. I could easily score worse in all 5 of those. THe other 5, I’d be surpised if I did any worse than that.

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