Three weeks of Training and Racing: Part 2

Posted on May 11, 2009 by CoachJay

Below are the documents detailing all of Sara Vaughn‘s training over the three weeks from April 20th to May 10th. No doubt there are some typos in these documents, but if Sara can deal with them then hopefully you can to ;-)

All documents are PDFs and can be downloaded by clicking the links below.

Training Document
Lifting document
Circuits (i.e. General Strength)
Warm-ups and Cool Downs

I will write some thoughts on this cycle in the coming days but thought I would share these documents now. Start with the first document and if you have any questions you can ask them below. I don’t have any video of the lifts from this year but I can show you examples from last year if you’re curious.

More to come but feel free to ask questions below and that will help direct this series moving forward.

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  • http://hamiltontrack.blogspot.com hamiltontrack

    Whats the Neural Rooster? ?

    Thanks for letting us peak into the training plan. It will take some time to digest all the info. I do love the routines and the names they accumulate over time…

  • http://coachjayjohnson.com CoachJay

    Hopefully the names evolve and make sense in 5-10 years. We'll see – that's the goal.

    Thanks for your support of the site.

  • http://coachjayjohnson.com CoachJay

    Neural Rooster is simple a routine to wake up the neuromuscular system.

    Neural Rooster #1
    1 3×3 Single Leg Squats (from LL WU)
    2 Lateral leg swing on one side x 10
    3 Quick Leg Cycle on on one side (good heal recovery) x 5
    4 Lateral leg swing on other side x 10
    5 Quick Leg Cycle on on other side (good heal recovery) x 5
    6 Linear Leg Swing on both sides x 10
    7 Gentle Butt kicks for 20m; walk back
    8 Quick Butt kicks for 20m; walk back