2-02-2012 Strength Training/Gymnastics

Strength Training(3x10)

1. Front Squats- 115,120,125 lbs
2. Bench- 135,145,175 lbs
3. Leg Extensions(single leg)- 75,80,85 lbs
4. Leg Curls(single leg)- 80,85,90 lbs
5. Curls to Shoulder Press(dumbbells)- 25,27.5,30 lbs
6. Hip Flexor Machine(Up)- 90,120,135 lbs
7. Hip Flexor Machine(down)- 135,150,165 lbs
8. Straight Arm Pull Overs(Dumbbells)- 20,20,20 lbs
9. Straight Back Rows(Laying Back)- 120,130,140 lbs
10. Stability Ball Decline Push-Ups- Body Weight, Body Weight,Body Weight
11. Ab Roller- Body weight, Body Weight,Body Weight
12. Calf Raises(single leg)- 145,145,145 lbs

Roll Out/Stretch


Total Workout Time- 2 hours


I then went to gymnastics a few hours later and tried to do a bunch of stuff where i am droping my shoulders back and moving my hips up. Here is some video.

                                                                       

2-01-2012 Pole Vault Practice(RTB)

Hey everyone, sorry for such a late post. I have been super busy and had not had the time to make the video until today. Wednesday's practice was OK. Mark was not there so i was on my own. I am pretty sure i should have stayed from 3 trying to swing to the top while keeping my hips rising, but i really wanted to get back to my 6 before the meet on Saturday. Towards the end of my practice I decided to just work on getting my take-off back to being outside like it use to be. I have noticed i have been a little under which doesnt help with trying to swing and keep my hips moving. I was taking off at 12'6"-12'9" once i moved my step back to 85'3". I am really excited to jump Saturday and i hope to jump 5 meters, but i will be happy with just taking some good jumps.
                                                                             

                                                                                 

1-31-2012 Strength Training/Running Workout

Strength Training(3x10)

1. Power Cleans- 115,135,145 lbs
2. Dumbbell Bench Press- 50,55,60 lbs
3. Hip Flexor Machine(up)- 90,105,120 lbs 
4. Hip Flexor Machine(Down)- 120,135,150 lbs 
5. Dips(Holding Dummbell Between Legs)- 5,10,12.5 lbs
6. Calf Raises- 145,215,265 lbs 
7. Curls-27.5,30,32. lbs
8. Leg Curls- 75,80,85 lbs 
9. Leg Extensions- 75,80,85 lbs

Running Workout

1. 100 meter strides(walking 100 meter for rest)- 5 reps

Roll Out/ Stretch 


Total Workout Time- 2 hours

Today I got my official fitness test back and i am actually 3.3% body fat. Yes i know you are thinking this is to low, but i went to the health clinic and talked to them about my diet and they told me that i am healthy and to continue with what i am doing. They said dropping below 3.0 i should not do, but they dont think i will have to be concerned about that either. I tested in the excellent category on almost all my test, Except a few where i tested into the fit category, which is awesome. I am am really excited about this because i have been feeling amazing since i switched my diet to the one i have been on for three weeks now. I recover super fast, have a ton of energy, am not tired in the mornings, i am in an over all better mood, and so so much more. I should start to put some pounds of muscle on now that i have started strength training.

1-30-2012 Pole Vault Practice(RTB)

So today was a fun day at practice, even though my swing is still not where i want it, but that is vault for ya. I am focusing on keeping my hips moving up. Its hard to tell when you cant go frame by frame on YouTube; however, my hips stop rising for 3 to some times 5 frames. I am not sure what I am doing wrong. We are just going to keep trying new things every practice until something clicks. I feel like my drills on the rope and rings are good, but then I get to the pole and it doesn't happen like in the drills. Its really frustrating, but i know that i am making progress and it will happen one of these days. I have a meet on the 4th and i want to jump 5m at it. I am going to train through this meet considering it is a low key meet and still very early in my season. Here is the video and I hope you enjoy.  

                                                                   

1-29-2012 Workout

Strength Training(3x10)Alternating between lifts every set(so alternating between 1&2,3&4, and so on)

1. Warm-Up- 15minutes
2. Bench- 135,145,150 lbs
3. Leg Extension(single leg)- 35,40,45 lbs
4. Bike- 1 Minute
5. Dips- body weight, body weight, body weight
6. Squats- 155,165,175 lbs
7. Bike- 1 Minute
8. Curls- 25,30,35 lbs
9. Leg Curls-35,40,45 lbs
10. Bike- 1 Minute
11. Dumbbell Shoulder Press(sitting on stability ball)- 15,20,25 lbs
12. Power Cleans- 95,105,110 lbs
13. Bike- 1 Minute
14. Decline Push-Up's(Feet on stability ball)- Body weight, body weight, body weight 
15. Knee Drives- 20,20,20 lbs
16. Bike- 1 Minute
17. 3 Directional Calf Raises- 105,105,105 lbs
18. Dumbbell Bent Arm Pull-Overs- 25,30,35 lbs
19. Bike- 1 Minute

Abs with 3 lbs ankle weights on

1. Push Up Plank- 1 Minute
2. Scissor Kicks- 20 reps each leg
3. Suit case Crunch- 20 reps
4. Side Planks(each side)- 30 seconds
5. Superman's- 20 reps
6. V-Up's- 20 reps
7. Bicycles- 20 reps each leg
8. Hip Lifts- 20 reps

Rotator Cuff exercises with resistance band
Roll Out/Stretch


Total Workout Time- 2 hours