Topic: David M.'s Training (comments welcome)

[David M.]

I weigh 182 pounds and am 5'10" at 15 years old.
I participate in cross country and track whose practices continue through season with winter and summer running.
Along with my running I do lifting at school.
My current max squat is 300
Max clean= 240
Max bench= 180

Goals
A 200 pound me at 10% BF by the end of 2011.
Clean 300 by the end of 2011
Bench 250 by the end of 2011
Squat 400 by the end of 2011
400m 0:55

Feel free to comment.

[David M.]

Well, today the meet was quite cold and wet. Not only that but I drank too much before which was quite bad, causing me to cramp up extremely and end up with a 21.

[David M.]

10/19/09

Hang Cleans
2x5 65 lbs
2x3 95 lbs
2x2 95 lbs

Push ups, sit ups, box jumps, calf raises
hypers 2x10
DB lunges 2x10 30 lbs each
1 leg stab squats 1x5 each leg
seated row 1x10 70 lbs


Tae Kwon Do pretesting
Kicking
Forms
Kicking
Forms

[Spencer B]

Hang Cleans
2x5 65 lbs
2x3 95 lbs
2x2 95 lbs

How is your form on these?

[David M.]

Hang Cleans
2x5 65 lbs
2x3 95 lbs
2x2 95 lbs

How is your form on these?

I try to maintain the best form I can which is why I can only do about 95 lbs. If I wasn't concentrating on form, I would probably be able to do quite a bit more weight with smaller effect.

[David M.]

10/20/09

Rope drills
hypers 2x10
lat pull down 1x10 70 lbs
1 legged leg curls 2x10 each leg 50 lbs
stab squats 2x10
dips 1x10

Overhead side lunges 2x10 45 lbs
SLD 2x8 135 lbs
Power complex 2x3 95 lbs



10/21/09
Tae Kwon Do
Kicking
Forms

[David M.]

10/22/09

Squats
Overhead squat 2x10 45 lbs
Front squat 2x8 95 lbs
Squat 2x5 195 lbs

Benches
Incline bench 2x8 65 lbs
Bench 2x8 65 lbs
Bench 2x6 85 lbs

Back lever progression training
Elbow lever practice

[David M.]

10/23/09

Metabolic Workout
10 minute run
Plate Raises 2x10 45 lbs
DB step-up 2x10 20 lbs per DB
Dips 2x10
Tricep extension 2x10 30 lbs
Curl 2x10 each arm 20 lbs
Hypers 2x10

[David M.]

10/24/09

Short run 3 miles about thresh hold pace
Skill training
Elbow Lever
Reverse vault
1-handed vault
2-handed vault
Monkey vault

2.5 miles ct-thresh hold pace
Skills training
Tic tac
1 handed 360 vault
Back lever

Goals updated

[David M.]

10/25/09

2.5 mile ct
skill work
back lever progression
rail balance-walking, squats, cat balance, precision
kongs
clapping pullups(these things are pretty hard)

3 mile thresh hold
skills
back lever progression
elbow lever
rails-walking, precision
clapping pullups
wall run+climb up
handstand

[David M.]

10/26/09
Hang Cleans
2x6 65 lbs
2x5 95 lbs
2x3 95 lbs
Pushup, box jump, situp, calf raise
hypers 2x10
seated rows 2x10 70 lbs
DB lunges 2x10 35 lbsx2 DB

4 mile ct
Random movements-hour to hour and a half

[David M.]

10/27/09

Ropes
1-legged leg curls 1x10 each 50 lbs
Dips 1x10
Overhead side lunge 2x10 45 lbs
SLD 2x6 135 lbs
Push Press 2x4 95 lbs

Tae Kwon Do

[David M.]

10/28/09

Form lifting
2x10 Overhead squats 45 lbs
2x10 Overhead forward lunge 45 lbs
2x10 Overhead side lunge 45 lbs
2x10 Front squat 45 lbs

[David M.]

10/29/09

It was raining pretty hard most of the day today so I was surprised I was able to do anything.

Random pullups throughout the day(thank God for indoor pullup bars)
3 mile thresh hold
Got caught up after a mile and a half since I was at the middle school so I stopped in to talk to some of my teachers from last year.
Some work on back lever progression, wall runs both vertical and horizontal.

[David M.]

10/30/09

Pretty windy today so I thought I would test my rail balancing in the wind.
3 mile tempo
Rails-Walking, precisions, squats
horizontal wall runs- 1 and 2 steps (almost had 3 a few times)
vertical wall runs- trying for height

While I was training, there were some people playing football. I was doing precisions and one of them yelled "do a backflip" but I told them that I suck at flips which I do. They still wanted me to do a flip but I never did. It was pretty funny though. I would like to learn flips though. A fellow traceur around here is thinking about taking a gymnastics class so he'll be able to help me and spot me.



Tae Kwon Do Testing
I was testing for Green Belt Blue Tip today. It was make up testing and was actually easier than regular testing is for some reason. Usually they are harder. We got to do a lot of jumping kicks like jumping front kicks, jumping roundhouse kicks, and jumping back kicks. Apparently I got really high on the jumping front and jumping roundhouse kicks.
Got to break another board. This time with a front kick. It really was quite easy.

[David M.]

10/31/09

Run 4 miles ct pace
Training movements with a fellow traceur
Random movements for about 1-2 hours

[David M.]

11/01/09

3 mile thresh hold pace
skill training
rail walking
precisions
kongs- Almost got over the width of a picnic table. I can't seem to get the last 2 inches or I'd have it.
Horizontal and vertical wallruns
climbups after vertical wallruns
back lever progression
elbow lever practice

[David M.]

11/02/09

Today in strength and conditioning we played football. Unfortunately, strength and conditioning is composed of nearly all football players... Not so great.
Winter running started today!! 3 mile LSD (starting the winter off super slowly apparently)
pullups throughout the day that I didn't count

[David M.]

11/03/09

Pushup, situp variations
1 legged leg curls 50 lbs each 2x10
dips 2x10
stab squats 1x10
lat pull down 70 lbs 1x10
SLD 135 lbs 2x10
Push Press 95 lbs 3x6

3 mile thresh hold

[David M.]

11/04/09

Football players watched a film so we just did a 6 minute run and some stretching

Winter running: 3 mile thresh hold

Can't wait tomorrow: squat day!!