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TheETG

training & performances updates

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TheETG training program —– http://theetgtrackclub.com/documents/TheETGMasterOfSport.pdf

see TheETG protocols located on TheETG training packets page of this website

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1 & 2 —– Base Building Hills Day = 2 x 800m. Usually run on the 1rst day of each month. 2 x 400m usually run on the 7th day of each month.

A moderate to fast pace run, done in interval form on a course with mega-sized hills. TheETG velocity oriented version of what is called a “tempo run”, or a “long run”, and/or “altitude training” in a traditional training program. In terms of physiological training adaptations altitude training” is more about hills that come with mountains than the air at altitude.

 

3 —– Base Building 800’s Day = 2 x 800m with full recovery between each. Usually run on the 13th day of each month.

TheETG velocity oriented version of what is called a “tempo run” in a traditional training program. Moderate to fast pace run done in interval form on the track.

 

4 —– TheETG Goal Pace workout = reps run at goal pace, cumulative reps add up to the race distance. Usually run on the 19th & 22nd day of each month.

Looking back at the end of each month, TheETG’s velocity oriented “all interval training all the time” training program, including warmups, etc. averages about 2 to 4 miles per week rather than the 70 to 150 miles per week of a traditional, mileage oriented training program.

 

Relatively recent updates to the training program. The 400’s Day workout on the track is now an 800’s day that’s also done on the track. So for each month, the first 2 workouts are 800m reps on the Hills Day course. The 3rd workout of each month is now 800 reps on the track. And the final 2 workouts continue to be Goal Pace workouts. The updated protocol for the Goal Pace workouts is that 400m reps are the shortest distance for rep #1 of each workout. A change for me since I originally started at 50m at 3:22 1500m pace. I believe that longer reps are necessary for a higher training stimulus, even if you can’t stay on goal pace for a full 400m. Better to do whatever pace can be maintained and wait patiently for your fitness level to progress to where you can hold goal pace for a 400m, then move on from there.

TheETG training program —–
http://theetgtrackclub.com/documents/TheETGMasterOfSport.pdf

Slow motion video of one leg bounding at my gym today.

Strength training day…….
TheETG strength training consists of standardized protocol with heavy weights usually done on the 4 days of each month, all year around.

Heavy weights are a stimulus for high level strength increases via adaptations in brain and nervous system rather than a focus on increasing muscle size.
Weights at the gym……
I do 2 reps consecutively or cumulatively with heavy weight for each exercise [definition of “heavy weight” = weight I can’t lift more than 3 or 4 reps consecutively].
I’m about 5’6″, weigh 120 – 123 lbs, I do…….
— one leg 1/4 squat = 275 pounds [free weights]
— one leg calf raise = 245 pounds [free weights]
— bench press = 140 pounds [free weights]

— pull-ups, palms facing one another, 3 reps slowly, 2 sets
— bar dips, 3 reps slowly, 2 sets
— one leg bounding [no weight] = 3 ground contacts one leg at a time, 2 sets
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These no weight exercises at home……
— exercise 1 = wall hand stands. push-ups in a hand stand position, use a wall as a back-stop. 3 reps slowly, 2 sets
— exercise 2 = balance. eyes closed, stand on one leg, do 1/4 squat then return to starting position. 3 reps slowly, 2 sets
— exercise 3 = jack-knife situps, combination of simultaneously done sits-ups and leg raises. 20 reps slowly, 2 sets
— exercise 4 = back extensions. laying prone, raise upper-torso slightly off the ground. 20 reps slowly, 2 sets

TheETG training program —– http://theetgtrackclub.com/documents/TheETGtrainMasterOfSport.pdf

 

 

 

Strength training day at the gym.
I do my bounding exercise last. Before heading home I thought I’d see if I could get to the bottom of the backboard as easily as I did toward the end of my formal basketball playing years during my early-teens.
I’m about 5’6″, weigh 120 – 123 lbs. I can still get there pretty easily.

Sometime between age 13 – 15 I was able to dunk a tennis ball.
Having not really played much basketball in the last 2 or 3 decades, just getting near the rim is a bit more of the task.

TheETG strength training consists of standardized protocol with heavy weights usually done on the 5th, 11th, 17th days of each month, all year around.
Heavy weights are a stimulus for high level strength increases via adaptations in brain and nervous system rather than a focus on increasing muscle size.
Weights at the gym……
I do 2 reps consecutively or cumulatively with heavy weight for each exercise [definition of “heavy weight” = weight I can’t lift more than 3 or 4 reps consecutively].
I’m about 5’6″, weigh 120 – 123 lbs, I do…….
— one leg 1/4 squat = 275 pounds [free weights]
— one leg calf raise = 245 pounds [free weights]
— bench press = 140 pounds [free weights]
— seated row = 210 pounds [machine….shoulder retraction w/elbows locked]

— pull-ups, palms facing one another, 3 reps slowly, 2 sets
— bar dips, 3 reps slowly, 2 sets
— single leg bounding [no weight] = 3 ground contacts one leg at a time, 2 sets

These no weight exercises at home……
— exercise 1 = wall hand stands. push-ups in a hand stand position, use a wall as a back-stop. 2 reps slowly, 2 sets
— exercise 2 = balance. eyes closed, stand on one leg, do 1/4 squat then return to starting position. 2 reps slowly, 2 sets
— exercise 3 = jack-knife situps, combination of simultaneously done sits-ups and leg raises. 20 reps slowly, 2 sets
— exercise 4 = back extensions. laying prone, raise upper-torso slightly off the ground. 20 reps slowly, 2 sets

TheETG training program —– http://theetgtrackclub.com/doc…/TheETGtrainMasterOfSport.pdf

TheETG mechanisms of aging —– http://theetgtrackclub.com/documents/TheETGmechanismsaging.pdf

Yesterday’s workout, the 1rst of each month, Base Building Hills Day [2 x mile].
Progressions…….Target pace for the -first- of these workouts was set conservatively at 8:20 mile pace.
— since then I have completed progressions at 8:20, 8:00, 7:40, 7:20, 7:00, 6:40
— I move forward at 20 second increments.
— now training at 6:20.
— When I get to 5:00 mile pace I’ll go to 10 second increments.

Base Building Hills Day [2 x mile] is a moderate to fast pace run done in interval form on a mega-sized hills course in “The Hill Country” of northwest Austin, usually run on the 1rst day of each month. 2 mile run in interval form [2 x 1 mile] with full recovery in between each.
TheETG training program’s velocity oriented, “all intervals all the time” replacement for what practitioners of traditional training programs call a “tempo run”, a “long run”, and “altitude training” [altitude training is more about the hills that come with mountains than the air at altitude]. .
My 1 mile loop course is located on the mega-sized hills in the Far West blvd area of Austin…..starts on Hart lane [at Greystone] to Executive Center Drive to Wood Hollow to Greystone near Hart lane.

TheETG training program —– http://theetgtrackclub.com/doc…/TheETGtrainMasterOfSport.pdf

in photo…..Late morning track workout in my kind of weather.
Sunny & temps in the 90’s in downtown Austin, Texas.

Base Building 400’s Day run on the track [2 x 400m].
Target pace was 65 [4:20 mile pace]….ran 66.

Will stick with this target pace for this workout next month instead of moving on to 60 [4:00 mile pace].

Ditched this workout for several months, changing it to 600’s instead. Decided to go back to 400’s since it may be wiser over the long term of many years to have been doing the higher velocity 400’s instead of the slower 600’s. In the grand scheme of the other 4 running workouts each month in TheETG training program having this workout at 400m may prove to be the best training stimulus. Also moved this workout up in the month in between the 2 longer [miles & 800s] interval workouts off the track on hills.
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Base Building 400’s Day…..Moderate to fast pace run done in interval form on the track, usually run on the 7th day of each month. TheETG velocity oriented version of what is called a “tempo run” in a traditional training program.
1/2 mile run in interval form [2 x 400m] with full recovery between each rep.
Progressions…….
Target pace for the first of these workouts was set conservatively at 75 seconds [5:00 mile pace].
— since then I have completed progressions at 75, 70
— I move forward at 5 second increments.
— now training at 65 seconds [4:20 mile pace]
— When I get to 55 I’ll go to 2 second increments.

 

 

 

Running wise today is a “rest day” in TheETG training program.
Standardized activities on the 4th rest day following a run training day…..
Strength training day.
TheETG strength training consists of standardized protocol with heavy weights usually done on the 5th, 11th, 17th days of each month, all year around. Heavy weights are a stimulus for high level strength increases via adaptations in brain and nervous system rather than a focus on increasing muscle size.
Weights at the gym……
I do 2 reps consecutively or cumulatively with heavy weight for each exercise [definition of “heavy weight” = weight I can’t lift more than 3 or 4 reps consecutively].
I’m about 5’6″, weigh 120 – 123 lbs, I do…….
— one leg 1/4 squat = 275 pounds [free weights

— one leg calf raise = 225 pounds [free weights]
— bench press = 140 pounds [free weights]

— pull-ups, palms facing one another, 3 reps slowly, 2 sets
— bar dips, 3 reps slowly, 2 sets
— single leg bounding [no weight] = 3 ground contacts one leg at a time, 2 sets

These no weight exercises at home or at the gym……
— exercise 1 = wall hand stands. push-ups in a hand stand position, use a wall as a back-stop. 2 reps slowly, 2 sets

— exercise 2 = balance. eyes closed, stand on one leg, do 1/4 squat then return to starting position. 2 reps slowly, 2 sets
— exercise 3 = jack-knife situps, combination of simultaneously done sits-ups and leg raises. 20 reps slowly, 2 sets
— exercise 4 = reverse jack-knife situps. laying prone, simultaneously raise upper and lower-torso slightly off the ground. 20 reps slowly, 2 sets

TheETG training program —– http://theetgtrackclub.com/documents/TheETGtrainMasterOfSport.pdf