About Hometown Hopefuls
Hometown Hopefuls follows Atlanta Track Club Elite Team members Abe Alvarado, Brandon Lasater, Keturah Orji, Yolanda Ngarambe, Jarryd Wallace and Allie Wilson as they continue their journey toward Olympic glory. Be there every step of the way from training camp to the Olympic Trials and to Tokyo with every workout, every split, athlete reflections and coaches' comments too. Six athletes. Six months. Six shots.
Wallace reflects on his training period between February 14-28 in this post. To learn more about Wallace click here.
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Workouts for the Week: February 14-20(Deload/Recovery Week)
Sunday: Track
Warmup - Combination of Static and Dynamic with a lot of body analysis. If I need to spend time on more activation drills I will. The warmup is all about body awareness and making sure I am ready to push the limits during the workout.
4-6 100m Strides
Monday: Weights
Warmup including mobility work, foam rolling, some kettle bell work
Workout: 2-3 BB clean complex - 4-5 movement variations, 5x3 hang clean - LIGHT for speed w/ jump for height, core and gun show
Tuesday: Treatment Day
Chiropractic
PT - Dry Needling/Cupping/Maintenance/Etc.
Wednesday: OFF
Thursday: REST or TEST
Warmup - Combination of static and dynamic with a lot of body analysis. If I need to spend time on more activation drills I will. The warmup is all about body awareness and making sure I am ready to push the limits during the workout.
Speed Test:
2x30m Laser time from blocks (4.10, 4.13) - for perspective 4.5 40Yrd Dash converted
3x In’s and Out’s - 25m(drive), 10m(accel), 10m (float), 10m(accel), 10m(float), 10m(accel)
Friday: Weights
Warmup - including mobility work, foam rolling, some kettle bell work
Workout:
2-3 BB Snatch Complex - 4-5 movement variations
5x3 Hang Snatch - LIGHT for speed w/ Med Ball toss
Core and Gun Show
Saturday: OFF
Commentary and Reflection on the Week: February 14-20
Down weeks are a necessary part of the job - especially as a sprinter. It is impossible to train at the level and speed necessary to get faster without proper rest and recovery for the body and mind. I got a lot of things accomplished this week around the house and took a good bit of time to reflect and continue to focus on my goals for the remainder of this year. This rest and time off is also a great restarter. By the time the next week of training arrives I am EAGER to get back to work. It is true, distance makes the heart grow fonder.
This video features the clean shrugs from Monday's workout
Workouts for the Week: February 21-27
Sunday: Track
Warmup - Combination of Static and Dynamic with a lot of body analysis. If I need to spend time on more activation drills I will. The warm-up is all about body awareness and making sure I am ready to push the limits during the workout.
250m ALL OUT. Testing our speed baseline before we begin our next training cycle. This workout is what we will build all of our training percentages off of.
100m - 11.2
150m - 16.9
200m - 22.9
250m - 29.5
15min rest
6x100m 13-14 sec w/ 90sec recovery
Monday: Weights
Warmup - including mobility work, foam rolling, some kettle bell work
Workout:
2-3 BB Clean Complex - 4-5 movement variations
5x3 Clean Shrug: 65-80% max (225lbs) - increase through sets
6x3 Safety Squat: 55-75% max (350lbs) - increase through sets
SL KB RDL’s, Landmine Press, Pull Downs - 3x6ea
Tuesday: Treatment Day
Chiropractic
PT - Dry Needling/Cupping/Maintenance/Etc.
Wednesday: Weights & Track
AM Weights
5x10 KB swings 36KG & 3x3 single response broad jump
3x5 single leg step-up w/ knee drive w/ 20KG kettlebell & SR split squat jump
Long jump/speed training
3x8 banded pall of press & 3x8 each ½ kneeling side 2 Side med ball slams
3x10 standing ab & 3x8 overhead med ball slams
Afternoon Track - Speed/LJ training
3x30m blocks
Long jump technical work and 7 step take-off reps (6m jumps)
Thursday: Track
Warmup - Combination of Static and Dynamic with a lot of body analysis. If I need to spend time on more activation drills I will. The warmup is all about body awareness and making sure I am ready to push the limits during the workout.
Friday: Weights
Warmup - including mobility work, foam rolling, some kettle bell work
Workout:
2-3 BB snatch complex - 4-5 movement variations
5x3 hang snatch shrug: 67.5-85% max (155lbs) - increase through sets
6x3 banded trap bar DL: 50-70% max (440lbs) - increase through sets
TRX SL skater squats, band push-ups, chest support bat wings - 3x6 each
Saturday: OFF
Commentary and Reflection on the Week: February 21-27
This week was super encouraging. After developing our speed baseline last week to set up for some of our projected workout percentages, we were able test the same concept in our 250m. The numbers, although not record breaking, are exactly what we wanted to see this time of year as we work toward our end of year goals. It is always nice to run fast and see fast times, but it is even better when the body responds and is able to execute these moments with controlled and consistent momentum. Having a good session early in the week can definitely set the tone for the rest of the week - and although that isn’t always a great thing, this week I definitely benefited from the extra confidence boost in where I am physically. Thankfully I have a great team around me that can keep me reeled in when needed and make sure that we are doing the workout the way it is intended rather than being so hyped up early on and not being able to complete a session due to incorrect pacing.
