Update on D10's Decathlon Training

Decathlon Week 4-8

Updated 10/11/16
My training for D10’s Decathlon has been going stellar! My times and reps are improving! It feels great to tackle these goals and to “train” myself by setting up an intelligent workout regimen each week. The only issue I had is a low back injury which I suspect is merely severe muscle soreness from drilling one event. It always amazes me how sore we can get by doing something simple even if we are unaccustomed to it.

Go to my profile page to see the list of events, my goals, and to donate to help children’s cancer research through Lucile Packard Children’s Hospital at Stanford. I have to reach a minimum donation amount of $2250 to compete, so help children’s cancer research and help me get to the competition!​ 

A huge THANKS to those who have already donated! Thanks helping pediatric cancer research. It has also given me more motivation to achieve my goal marks on competition day. 
 
Here’s some videos and highlights on my training!

Mon 9/12: First speed work day. Hit top speed for the first time in 3 years!
 
Wed 9/14: Erg is getting better with intervals of 500m getting below the 2min mark.

Sat 9/17: Tested my 400m: 67.4 sec! I met my goal already! Aiming for 65s now.

Tested my 40yd dash after: 5.82 w MY reaction to “Go” and hand timed. 5.6 w/ auto timing I hope? I can greatly improve on this.
 
Mon 9/19: Hardest run yet: 800m warmup. 8x 3 point starts. 5x1200m w/ 3min rests, 5:28-5:52 per int. 800m cooldown. Legs felt HOT all night.

Thurs 9/22 Tested pullups: Did 24 reps! Almost hit my goal of 25, maybe I can get 30??

​Fri 9/23: Ran w/ a old friend so I pushed a little harder on the track. Drilled 20yd shuttle run, tested it: 5.19.  Needed a full 2 days rest after this week.

Mon 9/26: Speed work 7x30-50m. 20yd shuttle run practice. Tested bench: 19 reps. That’s -3 reps, but bench is one thing I knew might drop as I’m spending time on other events.

Tues 9/27: Low back locked up on me, got adjustment, but need more rest.
 
Thurs 9/29: Back is well enough to train. 600, 500, 400, 300 w 3min rests.
 
Sat 10/1: Test 800m: 2:54, hit my goal! 2:55 is my goal for competition day. Did 1200, 1000, 800 w/ 4min rests. 

Mon 10/3: Practiced my 400 race strategy for the first 250. Feels like I'm really back in competitive sports!

Wed 10/5: Back to rowing again and back feel better after rowing.

Fri 10/7: Finally jumping higher than the ceiling at my gym. Need a new jump test set up. 

Sat 10/8: 3.5mi run @ 8:30min/mile pace, moderate effort.  Back to my old distance running self. 

Mon 10/10: Hit full speed sprints on track and grass. First time in 2 weeks due to back injury.

Tues 10/11: Finally consistently throwing the football 40+ yards. Best throw today at 47 yards, getting close to my goal.  
 
From here on till competition day its just a couple light workouts and resting up. Eating healthy,  lots of sleep, and no caffeine (the hardest part). 

Go to my profile page to see the list of events, my goals, and to donate.

Trainer workouts, how trainers train themselves. Breakthrough Personal Training, Palo Alto, CA.