ryanmdschmidt » Athletics

New Place to Train

spyke — Thu, 14 Feb 2008 23:43:02 +0000

I started coaching at Kamehameha Schools a few weeks ago. Naturally, I have also started using thier facilities to train myself. Currently available to me is a very large selection of poles (even though they are all pretty small), 2 pole vault pits, a gymnastics room, et cetera. Though the track is much, much further from where I live than other tracks in Honolulu, the track itself is one of the nicest I have ever been on.

350, 210, 104

spyke — Sun, 10 Feb 2008 08:30:16 +0000

morning: a few 2 left plants into box with straight pole.

afternoon: in 20 mins almost 14 rounds of:

25 squats
15 pushups
8 pull ups

total: 350 squats, 210 pushups, 104 pull ups

Kam

spyke — Wed, 06 Feb 2008 08:51:37 +0000

it was cold and rainy for my first day coaching at kamehameha school. i taught/did 6 step plants in the rain. working on increasing cadence and timing. my hamstring was really tight through all of the running stuff so i took it pretty easy with that.

gymnastics: dynamic warmup and lots of tramp. i got through the level 7 tramp pass! for a burnout, i bounced for 20 mins.

143

13′5″ stiff pole grip!!!

spyke — Tue, 05 Feb 2008 08:21:07 +0000

i spent the day with alan launder and his wife. we went to the uss misourri. very cool.

this was the first good vault session i have had in a really long time. dynamic warmup. 6 step (3 left) stiff pole plant drills into the pit working on trying to obtain as high a grip as possible. my stiff pole grip moved up about a foot since the last time i have done this. 13’5″!!!!! about 10 of those plant drills. after that i did about 70 stiff pole vaults from a 6 step approach with a soft bar set at 14’9″. honestly, about 70. alan was tremedously helpful and i learned a lot throughout the last few days.

alan launder weekend

spyke — Mon, 04 Feb 2008 06:27:30 +0000

alan came in on friday. training-wise nothing much on friday. pretty much the same old circuit stuff to get ready for the clinic/vaulting saturday. alan, his wife jenny, joel, and i went to assagio’s in hawaii kai for dinner. great time.

saturday was a great day. i helped organize a clinic at iolani with joel featuring alan launder as our clinician. i participated in a few of the running and plant drills. i learned a lot about the teaching progression for the vault. took about 10 stiff pole popups from 4 lefts and about 5 bent pole from 5 lefts.

today was supposed to be my vault day, but we had trouble getting a facility to use. it’s been very troubling that no one in the state will open up thier facility to be used. especially for a clinic with alan launder. instead, we spent our time going over the beginner to bubka film with alan. so far, this experience it has been incredibly insightful and i have learned a lot about the vault from an international perspective.

4, 8, 15, 16, 23, & 42

spyke — Fri, 01 Feb 2008 10:03:53 +0000

LOST!!!!!!!!

track: dynamic warmup, 2 x 40m straight leg run with pole, 2 x 40m quick leg with pole, 2 x 40m A run with pole, 2 x 40m B run with pole, 4 x 8 left approach, 4 x 30m 100% sprint with pole 15 sec rest between reps.

gym: typical warmups. i’ve gotten much better with the back fulls. landed a few front 1 1/2! lots of handstands. 15 minutes continuous bouncing for burnout.

stupid ankle

spyke — Wed, 30 Jan 2008 09:10:12 +0000

i somehow rolled my ankle tonight. i was just bouncing trying to warm myself up, and must have landed a bit strangely. it’s not that bad, just annoying.

track: i was not able to get a track workout in due to the track being occupied. the next few weeks will be a bit ackward trying to get onto a track since the high school season starts soon.

gymnastics: since i rolled my ankle in the first five minutes of my warmup, i didnt get a whole lot of variety in my workout today. did the normal warmup, lots of rolls, handstands, and the like. i did get a pretty decent workout in considering. i spent a whole lot of time on the tramp landing on my back, front, and seat. lots of time workout on a ball out. other than the tramp, i spent almost an hour working on improving my handstands. another 20 mins on the tramp again and that was it.

167 days

spyke — Sat, 12 Jan 2008 22:10:45 +0000

Morning: 10 handstand pushups, Arm Swing @30lbs/Standing Z Tabata.

Afternoon: Squat/pushup tabata (20 sec on/10 sec rest). Squats: 231 total (25,26,27,28,30,31,32,32); Pushups: 159 total (19,21,22,20,20,20,20,17).

168 days.

spyke — Sat, 12 Jan 2008 00:21:23 +0000

50 wide grip dips. flexibility circuit.

3x

spyke — Fri, 11 Jan 2008 04:25:48 +0000

morning: running late this morning so i had to settle for a quick mobility/flexibility circuit

track: dynamic warmup, plant drills, 12 x 8L pole runs, 120m @ 14.15s, 100m @11.67, 80m @ 9.70… rolling start

gymnastics: warmup: handstand walks, handstand pirouette to back roll extension to handstand pirouette, back roll extension tuck up/straddle up/pike up

tumbling: front walkoversfront handspring, front flyspring, flyspring front layou, standing front tuck, front layout, front front, granny, back handspring, back tuck, back layout

trampoline: straight jumps for height x 50, level 5 passes x 3, back drop to back tuck x 15, LOTS of cockroaches

burnout: 10 back tuck, single leg squats x 10, back roll extension to tuck jump x 15, tuck, pike, straddle situps with a roll x 30m, single arm/single leg holds @10,9,8,7,6,5,4,3,2,1 seconds x 2, 15 muscleups, 2 rope climbs, mountain climber/wheel tabata, 20 straight arm/straight body pushups