Mikhail's Log - Are you for Train?

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1

Exodus Boards down, and I fear they’ll never return. Been a couple of days now.
This my son’s back up training log. He’s in, what they used to call, seventh grade…we’ll see what happens with all of the COVID19 shutdowns.
He does T&F and Flag Football … and will eventually play tackle football I guess.
He’s be training on and off since age 11.

3-11-2020 Wed. - TRACK CVHS
(8) 10m blk starts
(5) 20m blk starts
(5) 30m blk starts

3-12-2020 Thur - Nyet
Restoration Day

3-13-2020 Fri - WEIGHT TRAININGS
BSQT: 33x5x2; 53x5; 73x5; 93x5
OHP: 33x5; 53x5; 58x5x4
[DL 93x3r + BoxJmpx3r] x 6s
SINGLE LEG KICK BACK MACHINE: 70x5x2; 55x5x2
INCLINED SITUPS: 11x4

3-14-2020 Sat - TRACK
A few block starts and 20m’s
(4) 200m hard runs

3-15-2020 Sun - Nyet
Restoration Day

3-16-2020 Mon. - SPRINTS
(10) 40 yd dash; standing start, on art.turf

3-17-2020 Tues PLYOMETRICS
SVJ to ceiling: 6s x 5r

3-18-2020 Wed - Nyet
Restoration day

3-19-2020 Thur TRACK at CPA
AM (18) 10m block starts

PM WEIGHTS
BSQT: 44x5x2; 64x5; 79x5; 100x5
OHP: 44x5; 54x5; 64x5; 64x1 too slow, so stopped; 54x5x3
DL: 110x3x5
Inverted Rows: 3x8

2

3-20 fri at CV TRACK
400m w.u. lap. And various warm up drills.
(5) 10m block starts
(4) 200m on 5,6,7 minute rests

3-21 sat nyet

3-22 sun SPRINTS
(10) 40 yd dashes at end of street, 3 min intervals.
Times were notably all over the place and somewhat slow.
Its like his standing start (football WR stance) is all “late” and goofy now
because of all the recent block start work.
Forgot how, and which leg to push off of because its backwards now.
Therefore, times are irrelevant .

3-23 Mon … no time for anything.
School work via internet is not working out for anyone.
Complete cluster fuck with the school system. All afternoon and evening trying to fix
and undo what was done during the day.
REST DAY…yesterday’s thing is actually quite tasking, so i don’t care.

3-24 Tues planning …
TRACK in AM: (15) 10m block starts

WEIGHTS in PM:

3-25 wed
(5) 200m 5, min rest intervals straight across

3

various interruptions and unpleasantries on the interwebbs

5-5-2020 Tues
(10) 80% technique runs: ~80m on 2 min intervals

5-6-2020 Wed
restoration day

5-7-2020

4

5-7-2020 Thurs

(5) 40 yd dash at end of street.
Good result on 3 of them

Then lift weights:
OHP: 38x5x2; 48x3; 58x5x4

DL: 58x5; 78x5x3

complained about a outer hamstring/possible IT band tweek or something … so stoppped

5

5-8 Fri -
Rest. Figured to play it safe on the hamstring.
He has had problems with a hamstring strain before

5-9 Sat -
Rest, again. I don’t think he has had two days rest in a long time.

5-10 Sun.
(10) “80%” 95m technique runs on 2 min start intervals.

5-11 Mon. Maybe weights and plyos???

…(these boards are kind poo poo TBQH.
My vit D comment re:covid19, has been sitting moderation since last week)

6

The ExSt forums will probably be up soon … there is some kind of problem with the hoster/server.
They are working on it.

No, most all of the strength training/weightlifting forums are going the way of the dodo it seems…

1 Like
7

5-12
WEIGHTS: it was pretty late at night. Only did two things:

BSQT: up to 94x5x3
OHP: up to 59x5x4

8

5-13 Boy threw up at midnight, and then again in morning.
Finally got hungry and ate various soups for breakfast, lunch and dinner.
No Training.
Funny enough, mother signed him for a c19 test on friday.
I told her it sounded like food poisoning … that didn’t matter IHO.

9

been sick for two days.
threw up in middle of the night after we lifted last.
been in the dumps since.
no train
:frowning:

10

5-16-2020

HBS
w.u. then…
94x5x3

OHP
w.u.
64x5x3

DL
75x5x3

SITUP
3x15

5-17 PLYOS

SVJ to ceiling; two hand touch now !
4x5

Hurdle Hops
(5) hurdles x 2 times thru that … x 5 sets

Registered him for a summer flg football league! :slight_smile:

11

5-19-2020

Just ran a bunch of pass-patterns.
…so defacto-sprints.
About 40 minutes worth.

12

Update. ES boards are down again.

I’ll pick up from a couple of weeks back…
…to recap, we were doing T&F and FFB (just fine) simultaneously…
until he injured his back a school track practice.
They run/sprint on a dirt track, and did some max sprint block starts on shitty grass.
I think he “slipped a disk” or something; as his back muscles should be quite strong …
…or its some bull shit non-errector tiny muscle thing.

So FFB has been put on the back burner (lol),
and we are trying to limp thru the track season to the Championship meet.

4-18-2021 - LIFT
–BP: 110x5x2; 100x5; 95x5x2
–DL: 95x8; 115x5; 125x8; 135x8x2 (rehab loads; he can do 250x1)
–CABLE CHIN UP PDs: 85x8x2; 90x8x3
–HACK SQT MACH: 105(empty sled wt) x8x3 (this is done to save his back)
–LYING LEG CURL: 80x8x3

4-19-2021 - TRACK PRACTICE AT SCHOOL
–various lite runnings

4-21-2021 -TRACK AT SCH
–same, various lite runnings

4-23-2021 - MEET !!!
only ran one race becuz of his back injury.
100m; 1st; only 0.02 slower than his PR

4-24-2021 - LIFT
–BP: 115x4, 5f, misgrooved; 115x5x2; 95x5x2
–DL: 95x8; 115x8; 135x8x3
–GC/NG CABLE PULLDOWNS:85x8; 75x8x4
–HACK SQT MACH: 105x8x4

4-26-2021 - TRACK AT SCH.
Short sprints.
Some circuit, jumpy, X-fit thing

4-27-2021 - HIIT AIRDYNE !
with dad in garage
(6) rounds 20sprint / 100 idle

4-29-2021 - MEET !!!
One race because his back.
200m ; first pl., new PR!

4-30-2021 - LIFT
–BP: 110x5x5
–DL: 115x8; 145x8; 165x5; 185x5x3 (still rehab mode here)
–LAT PULL DOWN: something x8x5
–HACK SQT MACHINE: 105x8x3 (still prtecting his back/no squats)

5-1-2021 - HILLS
Hill sprints at the dog park. 95m meters.
6 rounds on 4 minutes intervals
(going for power here / not conditioning)

5-2-2021 - SCHOOL TRACK PRACTICE

  • Run a mile ? (wtf)
  • (5) flying sprints (30m buildup; 30m sprint; 30 slow down)
  • Then a bunch of short sprints in rapid succession (conditioning?)

5-3-2021 - LIFT with dad
–DL: 95x8, 145x5; 165x5x3 (this is rehab and tapering)
–BP: 110x5x2 seemed heavy/slow ; 100x5x2
–CHIN UP CABLE PULLDOWNS: 80x8x5
–HACK SQT MACH.: 105x8x3
–LYING LEG CURL: one set x 80 x 10

5-4-2021 - TRACK PRACTICE AT SCH
we will see…

5-5-2021 DONT KNOW
depends of 5-4

5-6-2021 REST !

5-7-2021 CHAMPIONSHIP MEET !!!
preview:
He has qualified and will run in the 100, 200, and the 4x400 relay.
In a perfect world…
he should win the 200m;
and either 2nd or 1st in the 100m (1st if lucky).
Problem is they have prelims, he’ll run 5 races that day.
I don’t know if his back will hold up.

13

5-4-2021 TRACK AT SCH.
(2) 100m sprints
(1) 400m runs
(4) 200m runs

14

5-7-2021 Fri
Super lite workout at school

5-8-2021. CHAMPIONSHIP MEET!!!

100m prelims: tied for 1st with Kid#3…they ran in seperate heats.

200m prelims: 1st by a wide margin, set PR!
…told him to take it easy on these, as he would have easily qualified. He ran full speed the whole way obvs…
He said his back was stiffening up :frowning:
. . . . . . . . . . . .

100m finals: Gold…by 0.06 sec, beat Kid#3 by 18".

back really bothering him. He almost didn’t race the 200m, and I told him not to. He posted a really good prelim time, and an electronicly timed meet, and it’s in the books. He opted back in at the last moment

200m finals: Gold…by a wide margin, just below PR time.

Back really stiff now.

Kid#2 at the first reg season meet #1, who he barely beat, hurt his knee/leg/etc around regular season meet 2 or 3 per the rumor-mill. He was not competitive since then; qualified for finals, but a whole 0.6-0.8 seconds off. It’s a shame, because if he had been in shape, it would’ve been a super close final between three kids. 3 kids within a meter of each other or less.

Kid#3 came out of nowhere around regular season meet#4 or 5…Posted the fastest 100m time by a wide margin on the internet site the league uses. Substantially faster than Mikey. Going into the meet, we were both kinda down regulated to him only getting Silver in the 100m. Those times Kid3 posted WERE marked/classed electronic…but some of the coaches mentioned some coaches don’t know how to enter times, and they had seen that kid at the other meets and he didn’t seem that fast by looks.

Turns out that was probably the case. All of Mikey’s times are within a fairly tight range, the USATF meets are e-timed, and the champ.meet also…the others use handtimed. Our league: they round up(slower) to the next tenth…AND THEN add the standard 0.24c correction factor. Turns out, in Mikey’s case that whole procedure is spot on.

So THAT happens from time to time. Championship meets are all e-timed, and then you see certain kids times fall way off…and the kids who do club/USATF meets have more consistent times (ALL of those are e-timed). The various JHS’s …you don’t know what they’re doing…

15

10-6-2021

Update. As some of the boards are down again.
Playing Varsity football at a small charter school…14 y.o. going up against 200# seniors.
5’10" about, 135#.

He’s up to…
DL: 255 x 3r x 5s
BP: 135 x 5r x 3s
SQ: 225 x 1; (185x5x3)
OHP: 105 x 5RM

16

10-8-2021 GAME
… played just ok.
Other team was really bad (60-30 something was score); team from Ind.Resv.
3 Jet sweeps for 15 to 20 yards each…
A Punt return for 25 yards…
Tackling was bad. (missed 3)
Blocking was just OK.
Needs a lot of work.

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

10-9-2021 Sat - upper body

–BENCH–
135x5x4; 135x4 (5F!)

–CHIN UP–
1st time doing chins for a long time
bw x3r x 10s ! (from rpe@7 to rpe@9 at end)

–DIP ON ASSTD MACHINE–
-50 x 8
-60 x 8 x 4

–SEATED ONE ARM CABLE ROWS–
???x8x5

–HAMMER DB CURLS–
20x8x4

–REACTIVE MED BALL THROW: #15 x 8 x 3
^ slow super set w/…
–BALL SLAMS: #15 x 8 x 3

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

10-10-2021 SUN - lower

–DL–
w.u. to a 295x1@9; 240 x 3r x 4s
…3 box jumps in
between all these, nice and easy (slow)

–WT’d SIT UPS ON INCLINE BENCH–
+35 x8 x4

–LEG CURL MACHINE–
110x8x4

–CALF MACHINE–
150x10x4

–SQUAT–
135x8x2 nice and easy

–LEG EXTENSION–
one set of burn out
??? x 10-12 reps, I forget

NOTE:
DL was a new PR ( BW=140# / age= 14y.o.)
Back was fairly flat; most impressive part was no straps and he hooked it ok /s.
His legs have definitely gotten stronger in the last 3 months.
BW 135 → 140 it seems.
Hopefully this will translate to T&F sprinting.

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

10-11 and 10-12 will be just HSFB Practice after school

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

17

10-13-2021 WED AM

–INCLINE BENCH–
115x7
115x6x3

–SQUAT: 200x3x2; 165x5x3
^ slow superset with…
–ONE ARM DB ROWS: 40x8; 60x8x5

–WT’D HYPER EXT on GHR: 0#x8; +35plt. x 10 x 4
^ slow superset with…
–CALF MACHINE: 150x10x3

–PLANK: one time at 60 sec

…that’s it, hard to lift right now.
We cram this session in every Wed before school, little time.
I actually forgot about it at work (I start at 4:30 am), and he managed to call me at 6:05 to
see if I was on the way. Surprised he woke up on his own.
Only one day a week (during school days).

Schedule is currently like this

FRI- game, he doesn’t start, play that many snaps (maybe 35%)
SAT - if he’s not beat up from the game, do lift upper body only (more volume and exercises)
SUN- lower body (more volume and exercises)
MON- FB Practice, med day
TUES- FB Practice, harder day
WED- FB Practice, light day; Quick lift session in AM
THUR- FB Practice, just helmets and shorts, basicall “walk thru” stuff

occassionally, we’ll take Sat off, and then do full body lifting on Sun.

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

pretty good video WRT how training should be done.

https://youtu.be/We_3Jv9BzpI?t=692

18

10-14-2021 - Thur - lite practice; helmets and shorts

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

10-15-2021 - Fri Game out of town.
Had a 60 yd catch for a TD…was a bomb; opponent fucked up their coverage.

He had 4-5 tackles on defense.

Ran a jet sweep and got severely face-masked…two hands almost
…his head pretty much got grabbed, and thrown down & spiked into the ground and he fumbled.
Funny in that is was a 15 yd. penalty, AND another 15-unsportsman-like as they “taunted” after the recovery.
Was a 30 yard gain then. Was a shame because he had two blockers, and the kid that facemasked him
took a bad angle and that was his only was to stop him to grad his head as he flew by.
Might have been a big play.
The guy was a Senior 6’ / 250# (a fatty 250) … so you kinda see the problem here?
(The Boy is only 5’10" 138# Freshman)
It was actually kinda funny, except for the possible-brain-damage part.

## FOR A LITTLE BACKGROUND ON THIS LOG;
THE OLD TITLE WAS:
“MJH’s KIDS’ SPORTS ARE HORRIBLE LOG” …

Musings about how kid’s sports have been twisted and have lost their way …
…that’s why we go into detail into such things.

Stuff like:

  • the Horrible coaches (all around, everybody, etc.)
  • Parents re-living their own sports careers thru their kids
  • Parents “rose colored glasses”.
  • Kid-athletes raised wrong.
  • General life learning experiences.
  • and etc… its all quite comical to me.

The secondary purpose, is to document how I think I/we can make
a better athlete for sports.

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

10-16-2021 SAT am

–BENCH PRESS–
140 x 3r x 5s

–CHIN UP–
bw x 4r x 7s
…his form is really good.
The last few sets he starts from a complete dead stop / fully extended on each rep.
These were @8’s at first then @9’s toward the end.

–OHP–
75x8
100x6
95x6
95x5@9.5

–SEATED ROW MACHINE–
??? x 8 x 4

–SHRUGS–
180x8x3

–TRICEP PUSH DOWNS–
60x8; 50x10

–HAMMER DB CURLS–
25#x8x3

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

10-17-2021 SUN afternoon

–DEADLIFT: 260 x 3r x 5s
^ really slow superset with …
–BOX JUMP: x3r x 5s (30"? box now?)

–CALF MACHINE–
straight leg
120 x 12r x 6s

–INLCINED WT’d SITUP–
25# plt x 10r x 4s

–LYING LEG CURL MACHINE–
120 x 6r x 4s

–SQUATS: 150 x 6r x 3s
^ slow superset with …
–WT’D PLANKS: 0# x 30s; 25# x 30s; 35# x 30s

NOTES:
ABOUT WEEKEND WORKOUTS.
so yeah, we have a little extra time on the weekend, so we do a few more exercises and volume.
The only other day for weights is Wed. mornings …
… so we have a blow through that morning in about 45 minutes real quick with:

  • SQUAT
  • a PUSH movement
  • a PULL/ROW movement
  • something for HAMSTRINGS
    …real quick.

Also, he’s recently turned 15.
138-140# / pretty much 5’10".
I hope he hasn’t stopped getting taller … but that might be it.

19

10-18-2021 Mon - HSFB Practice…conditioning was harder today

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

10-19-2021 Tues -
half days at school this week becuz parent-teacher conf.
we had time after school, before practice, so we did a little more…

–INCLINE PRESS–
115x7x3; 115x6@10
…this is progressing

–SEATED ROW MACHINE–
140x6x4

–DIP ASSIST MACHINE–
-60#x8
-40x8
-30x8x3
…building him up to do (‘free’) BW dips for reps

–FAKE CHIN UP CALBE PULL DOWNS–
120x8x4

–SHRUG MACHINE–
180x10
230x10x3
180x10x2

–MED BALL THROWS:#15 ball x 8 x 4
^superset with…
–PLATE FLIPS FOR GRIP: 15# bump.plt x 8 x 3

–EZBAR CURLS:
40x12x2
50x10

Then HSFB practice later in the PM.
Conditioning wasn’t too bad/hard.
He seems to have a lot of energy when I saw him…

Tomorrow same thing, we have time to do a little more becuz another half day.
(legs/lower body)

20

10-20-2021 WED

midday, short day at school again.

–HB SQUAT–
185x5x3

–DB LUNGES–
20#'s x 5
30x5
40x5

–WT’D HYPER EXTENSION ON THE GHR–
bw x 10
+25#plt x 10 x 4

–POWER CLEAN–
70x2x3
95x2x2
120x2x2
135x2x2
145x1x2
meh
…blows thru 2nd pull; no DKB
…doesn’t fully extend knee at very end of pull
…arms bend a little early and too much
need work!

–CALF MACHINE: ###x10x4
^ slow super set with …
–LYNLING LEG RAISE: x10x4

. . . . . . . . . .
Later that day in PM

HSFB 2 hours

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

NOTES:

I don’t like power cleans for him, and most athletes at all, and I can do them well myself, love the sport of weightlifting… but I think they are shit for most athletes.
I only entertain him learning them, because its sort of expected in a “football setting”. For instance, one of the big publishing-app-ntaional-athlete-tracker-thingies …the power clean is a standard field in the types of performance data you can enter or display.
Like this:
40 yd. dash: s.ss seconds
Bench 185 for reps: n reps
Squat: xxx lbs
Deadlift: yyy lbs
Powerclean: zzz lbs

They do them in the weight program.
I think we’ll have to train it during the off season, and learn the mechanics better.
Otherwise, everybody would be better off doing trap bar jumps, weighted jump squats, BTN PP, etc.