2010-2011 55m Training

fri aug 6

4 min jog
stretch checks
pre race prep
grass tempo:
1000m circuit
plyos 100 contacts
marching a’s 3x100yd

jump rope 1 min
a. high cable twists 5x12,10,8,8,8@35,40,45#
a. sit ups 5x12,10,8,8,8@70,75,80
a. side bends 5x12,10,8,8,8@80,85,90#
a. stomach vacuum holds 5x5
light stretch

hamstring stretching and ice

notes:
-felt a burning sensation in my shins when doing some plyos, ill have to watch out for shin splints me thinks

sat aug 7

2 min jump rope
sleds:
5x15yd
5x22.5yd
5x30yd
r:wb,4/fr
a. bench 5x5@170#
a. lat pull downs (wide grip) 4x8@120
b. 2x10:
-db incline bench 50,55#
-one arm row 60,65
-triceps extension 55,55
-biceps curls 30,35
-lateral raise 20,22.5
-incline fly 25,27.5#
-db shoulder press 25,30#
-seated row 110,115#
-bench dips bw,bw
-bentover raise 15,17.5#
c. stomach vacuum variations 1x15
light stretch

4 min jog
stretch checks
pre race prep
grass tempo:
-1000m circuit
-2200m circuit

2:30 erg warm up
a. clean 5x3@135/145/155/165/170
a. medball throws 4x50@12#
b. rdl 3x10@135
b. single leg calf raises off ledge 3x10 each@90#

light stretch
ice back of left knee

notes:
-i notcied that when i catch my power cleans my legs spread out as opposed to catching it lower in a front squat position, so i worked on my technique today

Tue Aug 10

4 min jog
stretch checks
3 build ups
warm up jumps
human flags 5 each side
road tempo:
-20sec,20,20
20,40,20
20,20,20
r:half what u ran, 20 sec, 3 min
-20,20,20
20,20,20
r: half what u ran, 20 sec
a. depletion gate pull ups 10,8,6
a. one leg alt squats 2x90 sec@bw
b. depletion push ups 47,16,12
b. walking up steep hill 2x90 sec
c. curl 21@band
light stretch

wed aug 11

4 min jog
stretch checks
pre race prep
road hills:
1x5x~40 yd
r: 90 sec, 4 min
1x5x~40 yd
r: 2 min
a. seated rows 3x10@band
a. side shoulder raise 3x10@band
b. 2 min abs circuit

light stretch

thurs aug 12

4 min jog
stretch checks
pre race prep
road tempo:
-2,2,2
2,4,2
2,2,2
-2,2,4,2
full body circuit

full body circuit

notes:
-i didnt really keep track of the exercises i did, but i tried to hit each muscle group at least a little. i actually got free weights access in the second session, but the heaviest dumbbell was 45lbs, so i still couldnt do anything like squat or bench

fri aug 13

4 min jog
stretch checks
pre race stuff
road tempo:
-2200m circuit (timed) r: 3 min
-1000m circuit (timed)
plyos 100 contacts
6 min abs

sun aug 15

4 min jog
stretch checks
some pre race
human flags 5 each
road hills:
2x6x~50yd r: 2-3’,6’
depletion fence pull ups (neutral grip) 10,8,6
depletion push ups 50,20,15
curl 21@band
stomach vacuums 1x10

stomach vacuums 2x20

mon aug 16

2 min ellypitical warm up
2 min erg warm up
a. 5x4 each one arm snatch@75
a. 4x10 calf raise@80/90/100/110
a. 2x10 saxon side bends@18
a. 2x10,8 side bends@80,85
b. 1x10:
-incline bench@55
-one arm row@60
-tri ext@45
-biceps curls@30
-lateral raises@22
-incline flys@22
-shoulder press@30
-seated row@97.5
-bench dips@bw
-bentover raise@17.5
c. 1x10 lateral raise@17.5

swimming

notes:
-i got free weigths access today, no barbells but db’s up to 100
-i think the lower body weights exhausted me so I had to only do the upperbody circuit thru once
-i meant to do rdl also, but i forgot. maybe resting the hammy which has been delicate lately is a good thing, ill try to do some hammy exercises tomrrow if i can figure out how to without free weights or machines

tue aug 17

4 min jog
stretch checks
pre race
road tempo:
-1000m circuit (timed)
-2200m circuit (timed)
100 contacts plyos
a. 3x10 lateral raise@band
a. 2x15,12 each one leg squat@bw
b. 3x8 each single leg elevated bridge@bw
b. 2x15,12 quad flexes & lat exercises@band
c. 3x10 biceps curls@band
c. 2 min abs circuit (split)
d. headstand leg raises

light stretch

fri aug 20

4 min jog
stretch checks
pre race
5 each human flags
road hills:
2x5x40yd r: 2’,5’
12,5,5 depletion fence pull ups
50,20,1 depletion push ups
1 easy curl 21@band

golf driving range
3x10 stomach vacuums

1 curl 21@band
light stretch

notes:
-in my first session i got very nauseous and had to cut it short, i meant to do all the stuff at once but had to recooperate

sat aug 21

800m jog
stretch checks
pre race
turf tempo:
-1000m circuit
-1,1,1
1,2,1
1,2,2,1
1,2,1
1,1,1
-1000m circuit
100 contacts plyos
light strech

6 min abs circuit

notes:
-now that i have gotten my tempo volume up to 4000m i will increase my pace slightly. i see no need to do more volume, but ive been doing the hundreds at about 23-25s pace, id like to be doing the 100s sub 20

sun aug 22

gorilla jumps warm up
stretch checks
a. 3x20,15,15 knee jumps
a. 3x5 handstand push ups
b. 3x10 seated rows@band
b. 2x15,12 one leg squats
c. 3x10,8,8 each elevated single leg bridge
c. 3x5 each one arm push ups
d. 3x15 calf flexes
d. 3x10 side shoulder raise@band
d. 2x15,12 quad flexes
d. 3x10 each alt biceps curls@band
e. 2 min abs circuit
light stretch

tues aug 24

4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
-1,1,2,1

1 min jump rope
a. 5x3 high pulls@185#
a. 4x10 each single leg calf raise off ledge@85#
b. 5x5 squat@275#
b. 3x10 rdl@135
b. 2x100 medball throws@15/16

light stretch

light massage

notes:
-this was my first day back from the west coast, i’m feeling a bit jetlagged, but think i fit in a pretty productive weight session in the least considering i havent been able to use barbells in two weeks

wed aug 25

5 min erg
stretch checks
3 warm up starts
sleds:
-2x2x6x30yd r: turn around, 2 min, 6 min
a. 5x5 bench@165/170
a. 4x8 lat pull downs@110/115
b. 2x10:
-db incline bench 45/50#
-one arm row 55/60
-tri ext 50/55
-biceps curls 27.5/30
-lateral raises 17.5/20
-incline flys 22.5/25#
-db shoulder press 27.5/30
-seated row 110#
-bench dips bw
-bentover raise 12.5/15
c. 2 min abs circuit

light stretch

notes:
-legs were unbelievably sore today, but speed session didnt seem too awful. i only have a 35 yd stretch so thats why i did the turnaround

thu aug 26

4 min jog
stretch checks
grass tempo:
-1000m circuit
-2200m circuit

a. 5x12,10,8,8,8 high cable twists@40,45,50
a. 5x12,10,8,8,8 sit ups@65,70,75#
a. 5x12,10,8,8,8 each side bends@80,85,90/95
a. 5x5 stomach vacuums
light stretch

notes:
-i was planning on doing some plyometrics, but i was having extreme soreness in my legs still. ill take the next couple days by feel so hopefully the doms is gone soon

fri aug 27

4 min jog
stretch checks
pre race
100 contacts plyos
3x100yd marching a’s

2x10:
-front shoulder raise (3x10) 25,27.5
-db one arm row 60
-overhead tri ext 55#
-biceps curls (3x10) 30,35
-lateral raise 20
-wide grip pull ups
-shoulder press 30/35#
-seated row 115
-bench dips
-bentover raise 15#
3x10 ab rollouts
500m erg

light stretch

notes:
-my pecs and posterior chain were still very sore today, i def overdid it earlier this week, haha. ill try a full workout tomorrow if im feeling a little better

sat aug 28

4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
-1,2,1,1

a. 5x3 clean@170
a. 4x100 medball throws@15/16
b. 4x10 calf raises@185/195/205
b. 3x8 rev hypers@50

light stretch

hot tub
light massage

sun aug 29

notes:
-lower back is tightening up easily today

mon aug 30

2 min jump rope
stretch checks
sleds:
1x2x5x30yd r:turnaround, 4’
a. 5x5 bench@170#
a. 4x8 lat pull down (wide grip)@115#
a. human flag practice
b. 3x10 db biceps curls@35
b. 3x10 lateral raise@20#
6 min abs circuit
light stretch

microstretching