800m jog
stretch checks
pre race
grass tempo:
-1,1,1
-1,2,1
-1/2
2:30 erg warm up
a. 3x5 bench@170
a. 2x8 lat pull down (wide grip)@130
b. 2x10 db biceps curls (alt)@35*
b. 2x10 lateral raise@20
1 min jump rope
a. 3x5 squat@300/305#
a. 1x50 medball throws@15/16
a. 3x10 rdl@155/160/165
a. 3x10 each single leg calf raise off ledge@110
light stretch
notes:
-the lower body stuff at the end was because i was planning on doing lower body on sat but didnt have time. thru saturday im unloading from now on
800m jog
stretch checks
pre race
grass speed:
-1x5x30m push up starts r:3’
-2x3x20m fly r:2’,4’
2:30 erg warm up
a. 2 each human flags
a. 1 min jump rope
b. 2x10 ab rollouts
b. 2x10 stomach vacuums (sitting)
c. 3x1 clean@185
c. 2x10 bb plate (25) calf raise@225
d. 2x8 rev hyper@50
d. 2x2,10 quad flexes
light stretch
notes:
-I wanted to do another light legs day today just so i can start on my october schedule whre leg lifts are on tusday and friday
-push up starts still feel weird because my contact time on my first couple steps seems so much less than i have during a three point or block start. i’ll make sure to work on pushing all the way through in my first couple steps
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit r:3’
-1,1,1
1,2,1,1
1,1
2:30 erg warm up
a. 3x5 bench@170
a. 2x8 lat pull down (wide grip)@130/125*
b. 2x8 db biceps curls (alt)@35
b. 2x8 lateral raise@20
2 min abs circuit
light stretch
800m jog
stretch checks
pre race
grass speed:
-1x5x30m from push up start r: 3’
-2x3x20m fly r: 2’,4’
25 contacts plyos
2:30 erg warm up
a. 1x10:
-incline db bench@55
-one arm row@65
-overhead tri ext@55
-db biceps curls (alt)@35
-lateral raise@20
-incline fly@30
-db shoulder press@35
-seated row@120
-dips@wide
-bentover raise@20
b. 2x10 stomach vacuums
b. 2x10 each high cable twists@45
b. 2x10 sit ups@80
b. 2x10 each side bends@90
light stretch
notes:
-not sure if the lost weight is from muscle or what, because my strength hasnt gone down, but i am seeing more rib bones than ever, so it may just mean i have lower bf% now
-today ends my unloading/low volume/prep week for october training, ill be going full steam until about oct 22 now
-i plan to try using creatine this month. with the amount of tempo i do and my natural low body weight i think the strength increases i see will be worth the extra pounds from water retention. if i dont like it i wont continue use in novemeber. i do not plan to use creatine during indoor season
-on a more random note my triple broad jump is 30 ft, my vertical jump is 38-39" (my reach is 6’9" and i can grab a ten foot basketball rim) and i could probably squat 2x my bw to parallel for like 7 or 8 reps. i no these dont translate directly to running speed, but i seem to have the raw physcial capabilities to run some good times this year
-i plan to weigh in before octobers unloading week just in case i lost a pound or so from the lower volume
800m jog
stretch checks
pre race
grass speed:
-2x5x30m push up starts r:3’,7’
-2x4x20m flys r:2’,6’
1 min jump rope
a. 5x5 bench@170#
a. 4x8 lat pull downs (wide grip)@125 r:3-4’
b. 3x8 db biceps curls (alt)@40
b. 3x8 lateral raise@22.5 r:2-3’
2 min abs circuit
light stretch
notes:
-my acceleration position is slowly improving in the push ups starts. my heel recovery is low again and my contact time for the first couple strides is lengthening out again. i need to concentrate on hitting triple ext and maintaing a staright back still
-during tope speed my hip height isnt great, but i belive that once i get on the much harder track surface it will be much better than it is on the somewhat soft grass surface i ran on today. i have been working on posterior tilit of the hips while at top speed, so now i can cue stepping down and the stretch reflex is taking care of making my knees “hit th top”
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit r:3’
-1,2,1,1
100 contacts plyos
2:30 erg warm up
3 each human flags
1 min jump rope
a. 3x10 ab rollouts
a. 3x10 stomach vacuums
b. 2x10:
-incline db bench@60
-one arm row@65/70
-overhead tri ext@60/55
-db biceps curls@35
-lateral raise@20#
-incline flys@35
-shoulder press@40/35
-seated row@120/125#
-dips@20
-bentover raise@20
light stretch
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit
-2000m circuit
-1000m circuit
2:30 erg warm up
a. 5x5 bench@175#
a. 4x8 lat pull down (wide grip)@125# r:3-4’
b. 3x8 each db biceps curls (alt)@40
b. 3x8 lateral raise@22.5# r: 2-3’
2 min abs circuit
light stretch
notes:
-this is the first time my bench has gone up in a while, perhaps increasing the volume of work i put on my chest is working
notes:
-i didnt have time to do core today, but i will tomorrow
-in my mind i did well on the depletion stuff bc i havent done them the day after a heavy upper day in a while
800m jog
stretch checks
pre race
grass tempo:
-3000m tempo ladder
1 min jump rope
2:30 erg warm up
a. 5x3 high pulls@215/220/225
a. 3x10 bb calf raise@245/255/265
b. 5x5 squat@310/305/300
b. 3x8 rdl@165
c. 3x10 each high cable twists@50
c. 3x10 sit ups@90
c. 3x10 each side bends@95
c. 3x10 stomach vacuums
light stretch
lower back massage
notes:
-i failed on my last rep of squats but 5x5 was easier to write. i usually dont push to failure but i think my cns was weakened by pring in the high pulls
800m jog
stretch checks
pre race
grass speed:
-1x3x60m from 3 pt stance r:4’,7’
-1x2x60m EFE (2,2,2) from push up position r:3’
2:30 erg warm up
a. 5x5 bench@180/175
a. 5x8 lat pull down (wide grip)@130 r:3-4’
b. 3x8 each db biceps curls (alt)@40/35
b. 3x8 lateral raise@25/22.5 r:2-3’
2 min abs circuit
light stretch
notes:
-usually saturday is my off day, but i cant train tomorrow so…
-my running volume was low because my lower body is having some severe doms. no injuries or anything but i dont want to over do it anymore than i already have, or go 4 days without any speed work
-i pred again in benching, next session i am sure i will make 5x5@180, so either the creatine is working wonders or i handled unloading then increasing volume well. either way im happy, the heavier my bench is the better i can use it as stimulus inseason
4’ jog
stretch checks
pre race
grass tempo:
-1000m circuit r: 4’
-1,2,1,1
2:30 erg warm up
3 each human flags
a. 3x10 ab rollouts
a. 3x10 stomach vacuums
b. 2x10:
-db incline bench@60
-one arm row@70#
-overhead tri ext@60#
-db biceps curls@35
-lateral raise@22.5
-incline fly@35
-db shoulder press@40
-seated row@130
-dips@20
-bentover raise@20#
light stretch
4’ jog
stretch checks
pre race
grass speed:
-2x3x60m from 3pt r:4’,6’
-4x60m FEF (20,20,20) from push up position r:3’
1 min jump rope
a. 5x3 clean@195/200
a. 3x10 each single leg calf raise@110
b. 4x10 quad flexes
b. 3x8 rev hyper@50/55/65
light stretch
notes:
-i finally broke 200 in power cleans with good form
-today is the first day i wasnt feeling sore from my lifting on friday, jeez squats can kill me
-im seeing pr’s all around in the weightroom, hopefully i can get this to transfer to the track
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit r: 4’
-2200m circuit r: 4’
-1,1,1
2
1,1,1
2:30 erg warm up
a. 5x5 bench@180/175
a. 5x8 lat pull downs (wide grip)@130/125
b. 3x8 each db biceps curls@40
b. 3x8 lateral raise@25
2 min abs circuit
light stretch
notes:
-my benching session wasnt as good as sundays, but im way more exhausted after a day of school and running high volume tempo. as long as i improve week to week i dont think i need to worry
800m jog
stretch checks
pre race
grass speed:
-2x2x60m 3pt r: 4’,8’
-2x3x60m FEF (20,20,20) push up r:3.5’,6’
50 contacts plyos
2:30 erg warm up
depletion push ups 47,20,17
depletion neutral grip pull ups 20,8,7
curl 21@50
a. 3x10 each high cable twists@50#
a. 3x10 sit ups@90
a. 3x10 each side bends@95#
a. 3x10 stomach vacuums
light stretch
notes:
-man the speed wasted both me and my partner today, we havent had many sprints over 30m so thats probably why
-my push ups went down, but my pull ups up… as long as my bench increases i guess the push ups arent overly relevant, but im still sore the next day, so i know im working hard…
