What to do the next 2 weeks: Most important meet is Sunday June 26 – Badger State Games – 100M and 200M. This is my plan:
June 9: Isorobic Exerciser: 6 x 30m (3 were out of the blocks) - followed by 2 Block Starts to 30m – Speed work 3 x (30m easy – 20m fast – 20m hold) – Planned to do more but didn’t feel too explosive or fast so I stopped, plus my quads felt tight.
June 10: A. M. during lunch - Pool Tempo 10 x 45sec – 15 sec rest – PM Abs/core work.
June 11: Bench 4 x 225lbs + Power Cleans 3 (4 x 175) + general upper body weight circuit + SLDL - RVS Hypers – Leg curls and extensions + Abs/Core
June 12: Speed Endurance: 200m >95% - rest 15 minutes, 150m > 95% - rest 10 minutes, 100m >95%. Plyos – Alternate leg bounds for height – 20 foot contacts each leg, abs/core.
June 13: A. M. during lunch - Pool Tempo 10 x 45sec – 15 sec rest – PM Abs/core work
June 14: Speed 4 x 30m - Bench 4 x 225lbs + Power Cleans 3 x (4 x 175) +
Sqaut 3 x (4x275) + SLDL - RVS Hypers – Leg curls and extensions + general upper body weight circuit + Abs/Core
June 15: Off
June 16: Thursday Twilight meet at UW Madison, WI – 100m and maybe 4 x 200m relay. No 200m is scheduled :mad: . If I do not run the 4x200 should I run a 120 and 150 as shown in CFTS?? (This would be the start of my 10 day taper)
June 17: A. M. during lunch - Pool Tempo 10 x 45sec – 15 sec rest – PM Abs/core - Bench 4 x 225lbs + general upper body weight circuit + SLDL - RVS Hypers – Leg curls and extensions
June 18: Off/Rest
June 19: Wisconsin State Masters Meet: 100m – 200m. (I consider this a SE day)
June 20: A. M. during lunch - Pool Tempo 10 x 45sec – 15 sec rest – PM Abs/core
June 21: Off/Rest – Do Abs and core work. Light upper body workout + light - SLDL - RVS Hyper - Leg Curl and extension.
June 22: Speed 4 x 30m – 1 x 80m.
June 23: A. M. during lunch - Pool Tempo 10 x 45sec – 15 sec rest – PM Abs/core
June 24: Speed 4 x 30m, 95%. I may skip this if I feel I need more rest.
June 25: Off
June 26: Badger State Games – 100M and 200M.
When is the last day I should do some plyos??
Any suggestions would be greatly appreciated. If my times are good enough I plan on going to the State Games of America in late July.