Diet goal: to maintain leanness, decrease fat during football season.
Eat 6 times a day (small snacks).
High protein, High carb, less fat.
Whole Grain wrap, Lean meat, Vegetables, Fruits,
Creatine, fish oil.
No soda. Just water.
Spice: Red pepper.
Watch out for HFCS, trans-fat, and anything hydrogenated/partially-hydrogenated/processed. uncle chen. No noodles.
Breakfast:
Milk, yogurt, cereal, some egg, potatoes, waffle + peanut butter, fish oil.
Brunch: Snack on some nuts.
Lunch:
Whole-wheat wrap, Vegetables + turkey/other meat from the Italian thingy. Heat that shit! Fish oil?
Post-lunch: Snack on some nuts.
Dinner: Same. Fish oil.
Post-dinner: apple/orange/some type of fruit.
Sunday, August 17, 2008
More details on the month of August - September
S - Maintain squat strength. Majority of the work would be on running, shoulder and ankle auxillary exercises, core, hamstring, and hip flexor, abduction/adduction exercises--band hip flexor, hip abduction/adduction, side lunge, Charlie's MB drills, Ransom's shoulder stability training, good morning/RDL, leg curl, lunge, reverse situps, biceps/triceps/chest/pulling muscles, dorsiflexion. Get leaner. Maintain lean mass. No junkfood. Lose Fat. Regularly eat the Veggies. Watch out for fried stuff/HFCS.
Monday - Squat/Bench Heavy 3x3, Leg Curl 3 x 5 (get heavier), Hip Flexors (bands) , Pullups/Chinups (Alternate Wide or Narrow). Charlie's MB drills.
Tuesday - Dorsiflexion. Leave early for Foster Homes.
Wednesday - Game? After game, do Ransom's shoulder stability, Hip flexors, Lunge, Reverse Situps, Side Lunges, hip abduction, adduction.
Thursday - Rest/Charlie's MB Drills P1
Friday - Game? After game, Ransom's shoulder stability/Charlie's MB Drills P2
Saturday - Game? After game, Light Squat 5x5 + Rdl, Biceps, Triceps, Chest. Lighter, higher volume Benching. More core work. Ransom's Shoulder stability stuff, Dorsiflexion.
Sunday - REST!
Monday - Squat/Bench Heavy 3x3, Leg Curl 3 x 5 (get heavier), Hip Flexors (bands) , Pullups/Chinups (Alternate Wide or Narrow). Charlie's MB drills.
Tuesday - Dorsiflexion. Leave early for Foster Homes.
Wednesday - Game? After game, do Ransom's shoulder stability, Hip flexors, Lunge, Reverse Situps, Side Lunges, hip abduction, adduction.
Thursday - Rest/Charlie's MB Drills P1
Friday - Game? After game, Ransom's shoulder stability/Charlie's MB Drills P2
Saturday - Game? After game, Light Squat 5x5 + Rdl, Biceps, Triceps, Chest. Lighter, higher volume Benching. More core work. Ransom's Shoulder stability stuff, Dorsiflexion.
Sunday - REST!
Periodization for 2008-2009
Here's the general outline of my 2008-2009. The running will be a short-long program. My goal is to improve my 100m time, which is currently 11.7 hand-timed.
I will accomplish this by: 1) Getting leaner. Decrease the body fat. 2) Getting stronger hip extensors. 3) Strengthening hip flexors. 4) Strengthening the dorsiflexion muscles of the foot. 5) Working on core stability and endurance through medicine ball training.
S - Maintain squat strength. Majority of the work would be on running, shoulder and ankle auxillary exercises, core, hamstring, and hip flexor, abduction/adduction exercises--band hip flexor, hip abduction/adduction, side lunge, Charlie's MB drills, Ransom's shoulder stability training, good morning/RDL, leg curl, lunge, reverse situps, biceps/triceps/chest/pulling muscles, dorsiflexion. Get leaner. Maintain lean mass. No junkfood. Lose Fat. Regularly eat the Veggies. Watch out for fried stuff/HFCS.
O - Same.
N - Same. + After football, focus on upper body strength. Let the legs rest from all the pounding. Start incorporating the Explosive Running Upperbody exercises. For one week, just work on MB drills. then start increasing the squat. Hip flexor, Squat, RDL, Heel Raise. Leg Extension, Rear Elbow Raise, Bent-Arm Forward Raise, Standing Horizontal Pull, Narrow Grip Lat Pulldown, Pull overs. DLJ-in-place. Ankle Jumps. MB-throw-forward.
D - Increase squat strength + (Explosiveness: plyo + sprint). As increasing strength, eat more lean foods. Emphasize Speed (MV) on Running days. Emphasize the eccentric part of the deadlift for hamstring strength increase. One day will be a near 1-RM or 3-RM squat day. Another will be a higher volume, medium-intensity day. Exercises: Squat, RDL, Hip Flexors. Leg Curl. Explosive stuff: Starts, Full-out Sprints up to 60m. Box Jumps. Loaded Squat Jumps. A couple of 120's here and there, Heel Raise, Jump Out of Squat, Skip Jumps, SLJ in place.
J - Increase squat strength + (Explosiveness: plyo + sprint) Emphasize Speed on Running days. Gradually increase the running volume for SE. Exercises: Squat, RDL, Hip Flexors, Leg Curl. Explosive Stuff: DLJ for height and distance, Skip jump, DLJ for distance bounding, SLJ w/ forward movement, Leaping (more horizontal than "bounding)
F- Increase squat strength + work more on getting leaner (watch the weight). Slowly focus more on relaxed but fast, longer SE runs. Exercises: DLJ for height and distance, Skip jump, DLJ for distance bounding, SLJ w/ forward movement, Leaping (more horizontal than "bounding). More 120's. Some starts. Some 60's-80's.
M - Maintain Squat strength + leanness. Leaping, SLJ w/forward movement. Let Barton take care of the running itself.
A - Same
M - Same
I will accomplish this by: 1) Getting leaner. Decrease the body fat. 2) Getting stronger hip extensors. 3) Strengthening hip flexors. 4) Strengthening the dorsiflexion muscles of the foot. 5) Working on core stability and endurance through medicine ball training.
S - Maintain squat strength. Majority of the work would be on running, shoulder and ankle auxillary exercises, core, hamstring, and hip flexor, abduction/adduction exercises--band hip flexor, hip abduction/adduction, side lunge, Charlie's MB drills, Ransom's shoulder stability training, good morning/RDL, leg curl, lunge, reverse situps, biceps/triceps/chest/pulling muscles, dorsiflexion. Get leaner. Maintain lean mass. No junkfood. Lose Fat. Regularly eat the Veggies. Watch out for fried stuff/HFCS.
O - Same.
N - Same. + After football, focus on upper body strength. Let the legs rest from all the pounding. Start incorporating the Explosive Running Upperbody exercises. For one week, just work on MB drills. then start increasing the squat. Hip flexor, Squat, RDL, Heel Raise. Leg Extension, Rear Elbow Raise, Bent-Arm Forward Raise, Standing Horizontal Pull, Narrow Grip Lat Pulldown, Pull overs. DLJ-in-place. Ankle Jumps. MB-throw-forward.
D - Increase squat strength + (Explosiveness: plyo + sprint). As increasing strength, eat more lean foods. Emphasize Speed (MV) on Running days. Emphasize the eccentric part of the deadlift for hamstring strength increase. One day will be a near 1-RM or 3-RM squat day. Another will be a higher volume, medium-intensity day. Exercises: Squat, RDL, Hip Flexors. Leg Curl. Explosive stuff: Starts, Full-out Sprints up to 60m. Box Jumps. Loaded Squat Jumps. A couple of 120's here and there, Heel Raise, Jump Out of Squat, Skip Jumps, SLJ in place.
J - Increase squat strength + (Explosiveness: plyo + sprint) Emphasize Speed on Running days. Gradually increase the running volume for SE. Exercises: Squat, RDL, Hip Flexors, Leg Curl. Explosive Stuff: DLJ for height and distance, Skip jump, DLJ for distance bounding, SLJ w/ forward movement, Leaping (more horizontal than "bounding)
F- Increase squat strength + work more on getting leaner (watch the weight). Slowly focus more on relaxed but fast, longer SE runs. Exercises: DLJ for height and distance, Skip jump, DLJ for distance bounding, SLJ w/ forward movement, Leaping (more horizontal than "bounding). More 120's. Some starts. Some 60's-80's.
M - Maintain Squat strength + leanness. Leaping, SLJ w/forward movement. Let Barton take care of the running itself.
A - Same
M - Same
2016 100m
This Blog will be used to track my achievement of athletic pursuit--running in the 2016 Olympics. This will be more of a training/diet log. I will remind myself to stick to my dream through this blog. If I'm going to do something for a long time, I might as well do something I really love. I will use this blog to get leaner, stronger, and more powerful--which will ultimately make me a progressively faster athlete
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