MJH KID-SPORTS ARE AWFUL LOG

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mbasic
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Re: MJH KID-SPORTS ARE AWFUL LOG

#621

Post by mbasic » Mon Dec 05, 2022 4:54 am

11-29-2022 Tues
?

11-30-2022 Wed
cant remember

12-1-2022 Thur
He Lifted on his own. Lower Body
Something about a High Handle Trap Dead: 365x3
And then A bunch of other stuff

12-2-2022 Fri
Rest Day

12-3-2022 Sat
(5) 20m fly sprints
(MeqsHS)
This was IN the rain; not sprinkling, but a light steady rain.
Spikes grip super well. A little cold, but not bad.
He really wanted to do it; dressed for it and everything.
I was like "whatever dude".
Times were just a little slow (this is couple days after being COVID positive and a little visibly sick).
Considering the rain, and post-sickness .... it was a win

12-4-2022 Sun
(9) 30m block starts at CVHS
Then lifted 'upper' on his own.
New gym at ESporta...got him a membership.
There's one within walking distance of the house.
And there's one within walking distance of his school (for after school)

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Re: MJH KID-SPORTS ARE AWFUL LOG

#622

Post by mbasic » Fri Dec 09, 2022 4:25 am

12-5-2022 rest

12-6-2022 WEIGHTS, leg day with gym buddies

12-7-2022 rest

12-8-2022 Thurs.
By the time he did some homework, it was dark.
Had to hit two schools before we could find a place a school to break into to train.
The FB field/track lights were off, but an adjacent field had some lights on for a peewee soccer or FFB game.
Just enough light to see, but probabyl not optimal.

(5) 20m fly sprints. GHS. 6:30 pm. 55F
Pretty good session considering .... had two .99, and had two 1.00 10m splits with in the 20's on various runs.... could not crack 2.00 tho.
He wanted to do another one, because his last attempt was the fastest, I said no: discretion in the better part of valor on whatever.

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KID-SPORTS ARE AWFUL LOG...JFGDC!!!

#623

Post by mbasic » Fri Dec 09, 2022 6:30 am


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Re: MJH KID-SPORTS ARE AWFUL LOG

#624

Post by mbasic » Sun Dec 11, 2022 2:08 pm

12-9-2022 Fri.
Lift upper body with school mates.
160 was benched for 4 sets of fahive reps.

12-10-2022 Sat.
MesqHS Track. 2:30pm
(9) 30m block starts with e-starter.

12-11-2022 Sun
Lift lower body on his own

DEADLIFT: 315*5r*3s (PR)
BOX JUMPS: *3r * 5s
WALKING DUMBBELL LUNGES: 45*6*3
LYING LEG CURLS: 115*8*3
INCLINE SIT-UPS: *25*3
LEG EXTENSIONS: 100*10*3
SEATED CALF RAISE: 90*10*3

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Re: MJH KID-SPORTS ARE AWFUL LOG

#625

Post by mbasic » Mon Dec 26, 2022 2:17 pm

12-12-2022 to 12-26-2022

He has been sorta autonomous while I've been on vacation....and before and after we left.

Recent PRs in gym:
Bench: 175*3
Chin ups: 5sets of 10
Deadlift: 315*5*3

Today we did blockstarts 9*20m. And then a light full body workout.

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Re: MJH KID-SPORTS ARE AWFUL LOG

#626

Post by mbasic » Fri Dec 30, 2022 3:18 am

12-28-2022 Wed

On his own:

(5) 30m fly sprints.
It was wet out (rained all day) and a bit cold and shitty.
Posted good times

=========================

12-29-2022 Thurs

Lifted "legs"
Trap Bar deads with jumps
DB lunges
etc

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Re: MJH KID-SPORTS ARE AWFUL LOG

#627

Post by mbasic » Sat Dec 31, 2022 12:09 pm

12/30/2022 FRI

Lifted Upper...i think
BP was 160x5x3
Chin up 10,10,9
then a bunch of other stuff

----------------------

12/31/2022 SAT

At track/ 60m trials with FreeLap + e.started
(4) 60m w/ 7-9 rests.
Times were not as good as I hoped .... TBQH, I'm kinda worried about him.
I think he lifted legs after this?

----------------------

1/1/2023 SUN

Rest day

----------------------

1/2/2023 MON

Long Sprints work out .... getting ready for a 150m.
(Upcoming Indoor meets there will be a 150m on a tight-turn indoor track).

W/ blocks and e-starter.
Starting on the midway point of the curve on a std. outdoor track.
So 50m of curve....used lane one for tightest turn (indoor track will be tighter)

(1) 85m
(1) 105m
(1) 125m
(1) 150m

8-10 min rests between these.
Times were crappy IMO.
Only good thing is/was I took a 20m fly from 85-105 and 105-125.
On the 105 and 125 they were 2.13 and 2.17 or something.
He was getting tired as this went along, first longer sprint conditioning type thing.
Last edited by mbasic on Tue Jan 03, 2023 4:38 am, edited 2 times in total.

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Re: MJH KID-SPORTS ARE AWFUL LOG

#628

Post by mbasic » Sat Dec 31, 2022 12:09 pm

...

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Re: MJH KID-SPORTS ARE AWFUL LOG

#629

Post by mbasic » Mon Jan 23, 2023 4:07 am

1-2-2023 to 1-23-2023

Still sprinting.
Putting the weight training on the back burner to see if we can get some more speed, and perhaps take some load off of his CNS.
We are going to do a couple offseason (psuedo-'indoor') meets.
He still lifts upper body every now and then....but very intermittant.

Last week and this week we have started doing lactate workouts on Tues.
I figure 3 days is enough time to clear out the acute fatigue and inflammation from those workouts.
Last week was (5) flying 100s at 95% with 2.5 min rests
This week will be (3) flying 150's w/ 4' rests.
Next week will be a 23 second drill / thinking about him just running 200's.

Meet coming up this Saturday; gonna do a 60 & 200.
And next Saturday as well ...first time he'll run an open 400 (only has raced in 4x400 relays).
Optimistic for the 400, as we will have 3 proper lactate workouts under his belt leading up to that one.

1-22-2023 we finally had some program in the 55m in training (w/ e-starter/blocks/everything)

======================

edit: oh, and here !


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Re: MJH KID-SPORTS ARE AWFUL LOG

#630

Post by mbasic » Mon Jan 30, 2023 4:25 am

1-28-2023

kid had a meet
did a 60m and 200m

60 was trash time; theoretically is slow at last year's 55m

200 was good time

need to work on acceleration more i guess

Last two weeks we did lactate work outs on Tues. Figuring 3 days rest (from lactate) to meet, and then a workout on Thurs.

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Re: MJH KID-SPORTS ARE AWFUL LOG

#631

Post by mbasic » Thu Feb 09, 2023 12:04 pm

2-6-2023 Mon. - HS track practices start today. He missed because he had brain scan therapy thing at 3-4.
We did short-sprint-endurance w.o.

3x20m fly w/ walk back rests
8 min rest
3x20m fly w/ w.b.r.
8 min rest
100m fly

-------------------------

2-7-2023 Tues - HS TRACK PRACTICE.
shit show. They run/sprinted on the asphalt.

6x200 1:30 rests
4x150 1:30 rests
2x100 1:30 rests
1x400
He was ahead of every kid by 10-15m at the end of each run

^this is essentially 10x200 mentality. Kids run slow and laborsome, with shit form. You cannot 'sprint' these types of workouts.

He says he can feel the shin splits.
I'm also worried about his back/lumbar spine !

We were supposed to get access to DHS's track, as the football coach (now the track coach) had contacts there , because his JUCO team played there. That got canned I guess, because there was a notice the AD was still "trying to secure a track" for practice. So that sucks.
Also, when helped interview the coach during the hiring process, he mentioned "his (HS aged) son will play professional baseball".
Baseball is in spring. Our track coach laid out the first week's schedule as M,Tu,W only ....thurs and fri is off for some reason?

Whole thing is fucked

----------------------------

2-8-2023 Wed.

Rest

Mild shin splits.....he told coach about it. And had homework. Skipped practice.

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Re: MJH KID-SPORTS ARE AWFUL LOG

#632

Post by mbasic » Fri Feb 10, 2023 9:01 am

2-9-2023 Thur

I got an email from the AD saying he's on academic suspension and can't "participate" in track until grades are fixed. 'Participate' is a biggie, as it means no practice or competition. When we did football, I guess if the kid was 504 or IEP they made exceptions that they could still practice (if it didn't interfere with homework, etc), but they could NOT compete in games.
Boy doesn't care.

After he did homework, we went to CVHS and did (8) wicket runs. Started at 22 wickets and then increased up to 30 for the last three runs. 5'10" start spacing/ending at 7'6" I believe.

Last edited by mbasic on Mon Feb 13, 2023 5:40 am, edited 1 time in total.

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Re: MJH KID-SPORTS ARE AWFUL LOG

#633

Post by mbasic » Mon Feb 13, 2023 5:39 am

2-10-2023 FRI rest?

--------------------

2-11-2023 SAT
I call this: "Short-Sprint Endurance Workout" .... goal is to maintain your absolute top speed for as long as possible, which, as could only be expected to be 4-7 seconds .... so don't let the 'Endurance' thing lead you astray.

3 x 25m fly with walk back rests (1:30 approx)
Rest 8'
3 x 25m fly with walk back rests
Rest 8'
1 x 100m fly (10m run in)

What you are supposed to do, it keep track of the fly times, and if you get a result below 3%, supposed to stop than set.
Its always around 2-4. I just go with 3 on each set.

In the afternoon/evening, he lifted upper body the first time in weeks!

----------------


2-12-2023 SUN
Lactate work out!
5 x 100m fly w/ 2.5' rests
(10m run in)
....about 95% speed on these sprints

This does hours things (as do all of the lactate workouts we cycle thru....).
- Trains lactate tolerance; he almost will puke at the end of this.
- Runs fast @ 95% sprint speed
- About the pace of the 200 or 400.
- They have conversion formulas with a 400 race time would/should be.

My other lactate workouts are:
- 3x150 4' rests
- 3x200 4' rests
- 400,300,200 (carl lewis thing)
...all fly runs (10m fun in to start).
We electronically time these, and track accordingly.
Today was the 2nd time doing 5x100, and he showed improvement !

....Typically old school track coach mentality is 10 x200m. But the kids just run slow, shitty, fatigued, with bad form. Fatigue lingers and DOMS for days and days. Speed suffers. Another stupid one is 100,200,300,400,500,400,200,100 or something.
OR, stupid, like what he did in school track last week: 6x200, 4x150, 2x100, 1x400 ....2min rests or something....on fucking asphalt.


---------------------------

2-13-2023 MON. REST

EDIT:.....just got the App-notification for today's school track workout (that we wont be doing because he's suspended).
Sounds like the Head track coach won't be there on time again, and is putting it out there so the sprinters work on their own.
(distance kids reports to CC coach I guess)
12 x 100m grass fast runs on 1min rests, plus 10 x 50m runs on 1 min rest.
Also the 'coach' mentioned in that message the athletic director is still sorting out the access-to-a-track-situation.

The school is such a shit-show sports-wise. Nicest people, admin staff, and teachers in the world.

Basketball and volleyball workout ok (we have a gym, and you only need 10-13 peeps to make a team in those sports)
Soccer we are not terrible.
Cross country we do ok.

Football? no fucking way can come up with the 30 or so guys to do it. Need at least 15 upper classman.

Track? You'd think this would be easy, because its basically not a real team-sport activity.
But then again: No track, or no jump pits. No coaches to teach hurdles, long jump, high jump, throws, disc, shot, etc.

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Re: MJH KID-SPORTS ARE AWFUL LOG

#634

Post by mbasic » Tue Feb 14, 2023 2:10 pm

2-13-2023 con't

They posted today's workout (that we will miss thank god)
Male sprinters:
6 x 300m @ 42-44 sec. walk around to start for rest (1 min?)
4 x 200m @ 30-33 sec. walk around to start for rest (200m walk 1:30?)
2 x 150m all out sprint? (no rest time Rx'd).

300m in 44 seems like a tall order for our guys.
Say if you could run a max PR 400m in 60 sec, hitting 300m at 45? sounds right.(this is slow).
But I bet our best kids right now could only hit 53-55 seconds in a 400 (numbers from last year in fact).
So hitting 42 now, again and again with short rests seems ..... laughable.
Checking the Illinois 300m leaderboard for HS 9th and 10th graders ONLY.....42-44sec in an indoor race with spikes on a track would rank you #15-#20 right now. Only 80 kids in the data pool as 300m is a super uncommon race distance ....but still.

Then the 200's: I bet most of our kids are around 25-27 seconds (last year's PRs). Hard to run 30-33 when you are wasted already, and then four times in a row. MJ could pull this off, MAYBE. But not anyone else on that team, not even close.

All this will be on asphalt. AND After yesterday's 12x100m + 10x50m

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Re: MJH KID-SPORTS ARE AWFUL LOG

#635

Post by mbasic » Fri Feb 17, 2023 3:19 am

2-15-2023 WED

(5) 30m flys with johnny (on his own) at GHS
times were meh

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Re: MJH KID-SPORTS ARE AWFUL LOG

#636

Post by mbasic » Sat Feb 18, 2023 3:32 pm

2-17-2023 Fri

(8) 30m block starts

---------------------

2-18-2022. Sat

Lactate workout
(3) x 150m fly with 4' rests
Pulled at side/lowebakc muscle afterwards somehow

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Re: MJH KID-SPORTS ARE AWFUL LOG

#637

Post by mbasic » Tue Feb 21, 2023 3:35 am

2-19-2022 Sun.
He did some upper body lifting in the gym with friends.

2-20-2022 Mon.
Back/oblique feeling ok.
We did wickets.
It was almost dark (the video the camera is trying to adjust).



Come to the realization he might continue getting an F in Honors Level Spanish 2 for the rest of the school year, and therefore be on academic suspension the whole time .... and not be allowed to compete in any school meets. There's a couple of USATF meets we could do I guess.
Pretty fucking sad.

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Re: MJH KID-SPORTS ARE AWFUL LOG

#638

Post by mbasic » Wed Feb 22, 2023 9:01 am

2-21-2023 Full rest.

The "team" finally got access to a track last night.
A couple of the parents had to ask where, when, etc, as the coach seems kinda absent or aloof.

Anyways, another sorta famous HS coach guru had this nugget in a sprint workout I saw of his ...
....the instructions and some notes in the public spreed sheet for the results of his squad.
XXXXXXXXXXXXXX, run one every one minute, XXXXXXX timed, must change cones from start-finish and vice versa after every run, must run relay tripod to other end. Can process nine guys every 8 minutes. Time is average of the eight times. Will try with mouth taped shut to simulate altitude.
this was 2018 I think. So basically the altitude mask thing with duct tape?

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Re: MJH KID-SPORTS ARE AWFUL LOG

#639

Post by mbasic » Tue Feb 28, 2023 8:18 am

2-22-2023 WED
Short Sprint Endurance
3x 25mfly with WBRests
8 min rest
3x 25mfly with WBR
8min rest
1x100m fly
....he seemed really gassed

2-23 THURS
REST

2-23 FRI
Tried to do 3x200 with 4 min rests.
I think he ran the first and second one way too fast,
was visibly dying, so pulled the plug on the 3rd 200.
That was enough lactate "poisoning" ..... so it was like the 23 second drill I reckon'.
23 sec drill has 8-10 minute rests ... so based on his times with 4' rests he'd easily be a 201m/196m guy or something.

2-25 SAT
Rest ... I think he lifted upper body with me
Incline: 155x5; 135x6x3
a bunch of other sh!t

2-26 SUN
BLOCK STARTS 30m sprints
only did about 6 or 7, was having a shit day so stopped.
Sun. Lifted 'legs'
TRAP BAR JUMPS 95x5x5
DB LUNGES
HYPER EXT
SITUPS
LEG RAISES
CALVES

2-27 MON
REST

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Re: MJH KID-SPORTS ARE AWFUL LOG

#640

Post by mbasic » Wed Mar 01, 2023 3:03 pm

2-28-2023 TUES

Cleared academically to practice with team.
At MsqHS at an actual track track today!

(6) 100m curve fly sprints
some exchange work.
Ran the front end of 4x100 relay practice run.

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