Wednesday 8 February 2017

Track Training
10x20m Jumping Run
10x20m Forward Jumps
10x20m Vertical Jumps

Note:
Training session in Japan done on a Soccer field. It was very cold. The good news is that I was able to complete the workout alone.

Friday 03th February 2017

Track Training
Warm-up with Skips
4x (400m+200m) with 200m of active recovery  Total 2.400m

Note:
Great session. I forced a bit in the first 400m trial, but not at maximum speed, I just setted the count down at 20sec then I tried to run each 100m at 20 seconds. The results has been better than my initial expectation. I set my personal best since 3 years (1:17), and just 2 seconds slower than my time of 2006. Anyway I fill very heavy, my muscles are highly charge.

400m 1:17
200m 0:37
400m 1:30 about
200m 0:41
400m 1:29
200m 0:39
400m 1:30
200m 0:40

Food: 
Breakfast: Egg with Honey, fruit, rusks, bisquits, tea.
Lunch: Pasta with Tomato
Dinner: Omelette with spinach

Weight
84.5Kg

Tuesday 31th January 2017

Track Workout:
10x20m High Knees Drill
3x20 sagiptal Drill
10x simple Jump in pit (maximal)
10x6 Jump in pit (maximal)
60,80,100m strides

Note:
Today is 80th birthday of my beautiful Mother! Happy Birthday to you and all the best for the next 100years!


Food:
Breakfast: Egg with honey, fruit, tea, home made cake, one small babà, and one small bigne with cream
Lunch: lentils and spinach
Dinner:Fried fish, Octopus Salad, Fried Vetegable, Pasta, Coffee/Gianduja Cake


Weight:
84.4Kg

Monday 30th January 2017

Weight Training:
3x8 Vertical Chest 40,45 and 45kg
3x8 Vogatore Centrale 40,40,45kg
3x8 Lateral Machine 40,45,45Kg
3x8 Squat 60Kg
1x10 Kettellbell Arms Swing with 16Kg
3x8 Shoulder press 20,25,30Kg
3x15 Hyperextention
3x15 Abs Workout (Twist with 4kg kettellbell, 10 Crunch, 10 scissor, 60sec Plank)

Note:
General streght session, I decide to go for this program because the gym was so crowded I cannot complete an explosive work, and also because when I arrived at the gym I felt a bit tired.
After the Squat I tryied to do a Kettellbell Arms Swing, but I felt pain in my lower back. So I decide to stop, then I did 5 min of elliptic then the shoulder press in order to relax my back before Hyperextention.
I completed the workout without any additional problem.

Food:
Breakfast: Egg with honey, fruit, rusks, tea
Lunch: Rise
Dinner: Chicken and spinach

Friday 27th January 2017

Training Session:
10x Jump Drill
10x Broad Jump
10x Jumps
10x Jumps Pit

Note:
We are in a period of force, not so long training session but very intenstive.

Food:
Breakfast: Egg with honey. fruit, tea, ruscks bisquits.
Lunch: Pasta with tomato
Dinner: Fish

Wednesday 25th January 2017

Training Session on the Track:
10 lap as warm-up
10x20m Drill High knees
10x100m strides
10 min continuos running
1000m high speed

Note:
Today we was me and my dear collegue and friend Mario. At the start of the workout I was a bit frightened because the hamstring muscle my right leg bothered me during warm-up, I was unsure if it was the result of the leg curl of yesterday. I don't want to be injure absolutly. Anyway after the warm-up and stratching the pain disappeared.
All the 10x100m strides have been run in around 18 sec each one, and the 9th at 17sec. The day was a bit cold I did not run at maximum even because I was still unsure about my leg condition. Anyway I'm satisfied.
Finally we completed the 1000m in 4:30. But I did not run at high speed as required by the program because I felt a bit tired.

Food:
Breakfast: Egg with honey, fruit, rusks, bisquit, tea,
Lunch: Pasta with chickpeas
Dinner: Chicken

Weight:
84.9

Tuesday 24 January 2017

Weight Training:
4x8 Squat 50,55,55,55 Kg
4x16 Step Up with 2x8 Kg kettellbell
2x10 Leg Curl 30Kg
3x15 Push Up
3x8 Lat machine 40Kg
3x15 Hyperextention
4xAbs Workout (10 Twist with 5Kg, 10 Crunch, 10 Scissor, 60sec Plank)

Note:
Again weight work out cause the track was unavailable. I Just tryed to increase the load of squat, I arrived at 55Kg. Next time I can approach 60Kg I think without problem. The gym was full and so the training was unconfortable. I tryed to do Leg Curl, however I did not well undestand how to manage the machine and I felt a light pain to my right leg and calf. So I stopped at the second reps. I don't want use this machine anymore, or at least I want study how it works before to use again.

Food:
Breakfast: No egg this time! So fruit, rusks, bisquit, marmellate, tea
Lunch: Pasta with potato
Dinner: Fish

Running Periodization

From the book "Track and Field Coaching Manual" that we can download for free from this site http://www.la84.org/wp-content/uploads/2016/09/LA84trackfield.pdf

I found this very interesting graph related the Running Periodization

And this recipts

• Skill training (drills) before fitness training in each daily workout plan
• Early season 60% Conditioning 40% Skills Training
• Midseason 40% Conditioning 60% Skills Training
• Late season 20% Conditioning 80% Skills Training

I like this book even if it is focussed on training for High School Athletes I think that I can extrapolate information for my case.

Sunday 22th January 2017

Weight Training:
4x12 1/4 fast Squat with 50Kg
4x4 Squat Jumps with 50Kg
4x16 Walking Lunges with 2x12Kg dumbbell.
4x10 explosive Kettellbell power clean with 2x8Kg
4x10 Kettllebell Swing with 16Kg
3x8 Bunch Press 40Kg
3x8 Vogatore Centrale 40Kg
3x8 Lat Machine 40Kg
3x15 Hiperextesion
3xAbs Workout (10 Twist with 5Kg, 10 Crunch with legs rised with a 5Kg weight, 2x5 crunch with single leg rised and 5Kg, Scissors and 60sec Plank)

Note:
Long session, about 2h but not very challenging, I don't know if I did to much exercices and still I have dubit on the number of repetition needed and about the weight that I should use.

Food:
Breakfast: Egg with honey, tea, fruit, rusks
Lunch: Pasta with claim and octopus, 1 orange
Dinner: 2 fried eggs, spianch, 1 orange

Friday 20th January 2017

Training Session:
5x80m Strides
20 Depth Jumps and 300m (100m walking, 100 running, 100 striding)
10 Depth Jumps and 300m (100m walking, 100 running, 100 striding)
5 Depth Jumps and 300m (100m walking, 100 running, 100 striding)

Note:
Fast training (1h and 20 min). The Depth Jumps are always challenging but the circuit of today was very ligth.

Food:
Breakfast: Egg with honey, fruit, tea, rusks, bisquits
Lunch: Pasta with tomato
Dinner: Pizza Margherita

Weight:
84.7 Kg

Which is the best BMI for sprinter and 400m dash?

Because I'm in diet, I'm also thinking which would be the best BMI to reach my goal (400m in 59.9 sec!! or more likely under 1:15 that is my personal best!).

Looking on internet I found this very interesting paper in which authors studied the BMI of the top class athlete of different discipline and even the height.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934974/

Authors found an high correlation between Speed and BMI (r = 0.71) in world-class runners and moderately with height (r = 0.39).

More specifically they found that the highest percentage of top athletes have the following BMI:

100m 24 kg/m² 
200m 23 kg/m²
400m 23-22 kg/m²
800m and 1500m 21 kg/m²
3000m,10.000 and marathon 20 kg/m²

So I should achieve a BMI between 22-23 kg/m² that means 65-68Kg follwing the computation form this site: https://bodykey.it/public/bmi  ... probably is too hard at my age, anyway never give up!!

Today I'm 84.6 Kg :D

Wednesday 19th January 2017

Weight Training:
3x15 Hyperextension
3x ABS workout : 10 Twist with 5kg weight, 10 Crunch, 10 Scissior, 60sec Plank
3x8 Squat with 40,50 and 50kg
3x10 Push-up
3x16 Set-up (8 for leg) with 2x8Kg Kettlebell
3x12 Calf rise with 25,30 and 35Kg
3x15 Weight Arm swing imitation of  running action (5kg for hand)

Note:
When I arrived at the gym I felt a bit heavy with some light muscolar pain, due by the workout of sunday and tuesday, however during the training session I felt better and I completed the program without problems. At the end I felt very light how is possible?

This is the first day of a program that I created starting from this link:

http://www.livestrong.com/article/81525-weight-lifting-program-sprinters/ 

At now I defined a 2 day program as follow, probably I'll modify it a bit

Day 1

• Squats
• Step-ups
• Push ups
• Dumbbell arm swings
• Calf rise
• Lateral machine
• Hyperextension
• Abdominal exercises

 Day 2

• Powerclean with kettebell
• Single-leg squats
• Bench press
• Vogatore centrale
• Weighted lunges
• Pull up
• Hyperextension
• Abdominal exercises 

Food:
Breakfast: Egg with hoeny, fruit, tea, rusks, bisquits
Lunch: Pasta with tomato
Dinner: Hamburger half meat half spinach, and peas


Weight:
84,7 Kg

Tuesday 17th January 2017

Training session:
10x20m Jumps
10x20m Broad Jumps
10x20m Jump Drill

Note:
The session was very hard to accomplish, we did the workout under the rain.

Food:
Breakfast: Egg with honey, fruit, tea, rusks, bisquit
Lunch: Pasta with tomato
Dinner: Fish and spinach

Weight:
85.5Kg

Sunday 15 January 2017

Weight Training:
4x10 Kettelbell power clean with 2x8Kg
4x4 Squat Jump first rep 30kg and 3 reps with 40kg
10 minutes of run
4x16 Lunges with dumbbell 2x10Kg
4x12 Bench press with 30kg fast
4x12 Vogatore with 30kg
4x12 Lat machine with 30kg first rep, and 3x35kg
3x12 Shulder machine with 20kg and 3x25kg
3xAbs work out: twist with 5kg weight, crunch, scissor, 60sec plank
3x15 Arm oscillation with 2,5kg and 2x5kg each hand
3x5sec propedeutic work for pull-up

Note:
Long session of weight trainig, I was inspired but I have something to report: Right at the start, after the Kettelbell power clean, I felt a light pain at the left dorsal. It was more like a cramp. However I was able to complete easly long workout. Now the pain is a bit growing. I Hope that one day off will fix it.
Probably the session was too long, and even I did not made the program before go to the gym, I just decided during the warm-up what to do... Next time I have to program exercises before!

Food:
Breakfast: Egg with honey, tea, fruit, rusks
Lunch: Pasta with clams and shrimps
Dinner: 2 fried Eggs, artichokes, birthday cake with chocolate and nuts.

Friday 13 January 2017

Training Session:
10x300m stride with active recovery

Note:
It was my first training session on the track since a while. The session was not bad, even if I felt a bit unconfortable in breathing Because the low temperature. Moreover program at half my legs was a bit heavy and fatigued. Reps have been completed as follow:

1  rep 1:03 (seasonal personal best)
2  rep 1:04
3  rep 1:05
4  rep 1:07
5  rep 1:05
6  rep 1:11
7  rep 1:12
8  rep 1:17
9  rep 1:04
10 rep 1:08

Food:
Breakfast: Egg, fruit, tea, rusks, a piece of chocolate
Lunch: Pasta with tomato, fruit
Dinner: Steak with pepper

Wednesday 11 January 2017

Road Training:
57 min of running with 4 hill of about 80meters

Note: 
It was a special training because I was travelling for work. The temperature was very low about -2 or -1. There was snow everywhere and I also fallen a couple of time on the ice. However I was able to run for about 1h and I did some hill as well.

Food:
Breakfast:Scrambled eggs, cheese, fruit, croissant, bread, tea
Lunch: Hamburger
Dinner: A cheese sandwich and a Salami sandwich, chocolate

Saturday 07th January 2017

Weight Training:
3x10 Kettelbell Power Clean
3x12 Bench Press 30,40 and 40Kg
3x15 Central
3x15 Lat machine with 25,30 and 30Kg
3x8 Fast weight jump with 20,30 and 30Kg
3x Pull-up propedeutic work (5 seconds bar gripping)
3xAbs Work Out: 10 Plate Twist with 5Kg, 10 Crunch, 10 Scissor Kick, 60sec Plank


Note:
A bit confusing session, the main goal, in my intention, was to do a Fat Burning workout and improve or mantain the general strenght, cause I'm still around 86Kg and I have to recover after a lot of insane food that I eaten during Christmas holidays.
However I was also very curios to test some exercices that I seen on internet, specially KettelBell Power Clean as in this video: https://www.youtube.com/watch?v=7qjg_kLQWhY
Pull-up and some exercices presented in the workout for speed present in this link https://www.youtube.com/watch?v=XLo2iv3GZpg

I was really not sure what to do, I would wanted alternate exercices with small runs on tapis roulant, however after the Pull-Up propedeutic work I felt a sort of pain at the sx leg, between calf and hamstring. So I decided to go directly to the Abs workout and then finish the training session.

The Abs workout was amazing, I taken it from the Bolt Conditioning training ( https://www.youtube.com/watch?v=ZeumjYLE-K4&t=81s ). I liked it very much, and I think that I will include it in my next workout.

Lession learned: It is absolutly important decide before to go in the weight room what to do and the goal to achieve in order to avoid injuries and for maximize the workout output in function of my goal: Run 400m dash faster than ever before!

Food:
Breakfast: Fruit, Egg with honey, Tea, brioches, home made gateau.
Lunch: Beens and Scarol, Cheese, Bread, Manarin
Dinner:

Friday 6th January 2017

Weight Training:
3x10 Squat with 30,40 and 45Kg
7 Minute of tapis roulant since 8Km/h up to 14 Km/h
4x4 Squat Jump with 20,25 and 25 Kg
14 Minute of tapis roulant from 8Km/h up to 11Km/h
Straching
20x Depth Jump
2x4 Box Jump
Inteval training on tapis roulant.

Note:
I did this session in the gym in substitution of the Work That S'Coach assigned for Tursday that i skipped in order to recover from a flu and from a status of general weakness. The original program for the track was as follow:
20x Hill sprint
3 Track laps
10x Hill sprint
6 Track laps
30x Depth jump
5x80m Stride

I decided to test Squat Jump in substitution of the hill spint not available in the Gym. While for the Depth Jumps I forgot the program so I did 20 reps instead of 30.
So probably the session was not really identical to the one designed by the S'Coach, but at the end I was quite satisfied even because after the Jump I really felt explosive and able to jump higher.
And finally I feel that my body has work properly, even I still have some discomfort in the throat and cough.
Notice that since yesterday the city is very cold, about 0,-1 Celsius degree, so I preferred work in the gym instead than on the tr
Notice that since yesterday the city is very cold, about 0,-1 Celsius degree, so I preferred work in the gym instead than on the track.

Food:
Breakfast: Fruit, Tea and a lot of Junk food!!! today is Epiphany
Lunch: Pasta alla Genovese (with onion sauce) and shrimps, chocolate
Dinner: Pizza and fried stuff

Tuesday 03th January 2017

Training:
10 minutes as follow: 200m stride, 100m active recovery, 50m stride and 100m active recovery (repeat)

5 minutes as follow: 200m stride, 100m active recovery, 50m stride and 100m active recovery (repeat)

3xCircuit: Lunge with medicine ball twist, step-up with weighted bars, obstacle, set-up, sprints

Note:
I felt very bad, during the warm-up I felt pain at calves, and during the workout on the track I was really breathless and Unable to recover. Even the circuit has been very hard to accomplish.
At the end of the day I taken one Advil to reduce muscle aches, but probably it was the start of a flu.

Mario was in great condition, probably me too without this inconvenient. S'Coach said that I did anyway a good job.

Food:
Breakfast: Egg, tea, bisquit, rusks, fruit
Lunch: chickpeas, ham, cheese, olives, a loto
Dinner: Fish, Spinach. 

 

Monday 02th January 2017

Weight Training:
Iron Bars Performance (55min): Squat, Lunges, Biceps, Clean, Bunch Press, Buttefly, Abs

Note:
First time that I tested this kind of performance called Iron Bars, is basically a set of training exercices alternatively fast and slow with a bars with low weight (1,25, 2,5 and 5Kg disks).
I found it a bit challenging and I felt not really in great condition doing it. But probably I had a latente flu.

Food:
Breackfast: Tea, fruit, rusks, bisquits.
Lunch: Rice with tomato
Dinner: Meat, Spinach