Go Back   Catalyst Athletics Forums > Training > Training Logs

 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 05-15-2007, 08:42 AM   #33
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

May 14, 2007
CPMP - 1 set of 4 reps - 2:42/7 min
Quadruped posterior Rocking
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)

CP Prehab- 2 sets of 6 reps - 5/10 min
Pillar bridge front - 18 second hold
Pillar bridge lateral - 18 second hold
Glute bridge marching
Standing y's

CP Elasticity - 2 sets of 3 -6/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement

Run 2 - 1 min on, 1 min off, 30 minutes.
Total distance 4.87 km ~= 3.03 miles
Total distance ran ~2.25 miles
Total distance walked ~0.75 miles

Foam Rolling - 30 minutes all lower body

Notes:
-All moves derived from Core Performance Endurance, I'm going to somewhat follow the template outlined in the book following the basic program for all movement prep, prehab, elasticity and regeneration(w/ no runs).
-MP, Prehab, Elasticity - Move up to Level 1, B next time
-Run #2 - This was harder than I thought it would be, the suck factor became apparent 1/3 of the way through. I was able to keep my 400m pace(3:30/km) for the first few intervals but by the end I had slowed down to ~4:15/km. I was surprised that the 30 minutes actually flew by.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett

Last edited by Allen Yeh; 05-24-2007 at 06:21 AM. Reason: forgot to add the ratio
Allen Yeh is offline   Reply With Quote
 

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump




All times are GMT -7. The time now is 11:01 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.