fri june 18
5 min erg warm up
stretch checks
3 warm up runs
sled runs:
-5x10
-5x20
-5x30
R: wb, 5’
depletion push ups 47,16,12
depletion pull ups (neutral grip) 12,7,5
curl 21@30
light stretch
sat june 19
warm up jog
grass tempo:
-1,1,1
1,2,1,1
1,2
-2,1
1,1,2,1
1,1,1
1 min jump rope
stretch checks
a. high pulls 5x8,6,4,4,4@170,180,185
a. incline bench 5x10,8,6,5,6@125,135,140/135
a. seated rows 5x8,6,4,4,4@110,110/115,120/125#
b. squat 5x8,6,4,4,4@255,265,270#
b. cable side pull downs 3x12,10,10@30,35
b. 500 reps core
light stretch
notes:
-began taking zma last night, ill do this bottle and if i feel its helped me ill continue use. i do have sleeping problems, so maybe itll help that out
sun june 20
microstretching
mon june 21
2 min jump
stretch checks
3 warm up runs
sleds:
2x6x30
R: 90", 4’
a. leg curls 3x10,8,8@110,120#
a. bb biceps curls 3x10,8,8@60,65#
a. skull crushers 3x10,8,8@60,65
b. pogo jumps 3x12,10,10@80,85 (each arm)
b. bentover raise 3x12,10,10@15,17.5
b. 2 min abs (split)
light stretch
pick-up basketball
tues june 22
warm up jog
stretch checks
3 build ups
kinesthetics
1 min erg warm up
a. clean 5x7,5,3,3,3@155,165,170
a. incline bench 5x10,8,6,6,6@125,135,140#
a. seated high row (wide grip) 5x10,8,6,6,6@100,110,115#
b. reverse hyper 3x10,8,8@45,50
b. cable side pull downs 3x10,8,8@30,35/30
c. med ball 2x100@8
static stretch
notes:
-i want reps for the side pull downs to be 12,10,10 next time
-i want reverse hyper reps to be 8,6,6
wed june 23
4 min jog
stretch checks
fast grass tempo:
2x-1,1,1
-1,2,1
-1,1,1
plyos 100 contacts
a. situps 5x12,10,8,8,8@50,55,60/65/70
a. high cable twists 5x12,10,8,8,8 each@25,30,35/40#
a. side bends 5x12,10,8,8,8 each@55,60,65/70/75#
a. stomach vacuum holds 5x5@5sec
light stretch
The maximal speed phase.
The muscles of the mid-torso warrant a special mention. This part of the 100m sprint requires isometric strength of the mid-torso muscles. During the maximal speed phase, the muscles of the mid-torso must stabilize the pelvis and maintain the upper body in an upright position. The twisting action experienced by the mid-section requires explosive isometric strength endurance.
Have you ever considered including basic planks, front/back & side to improve that quality.
Performing side planks, with lateral leg raises works the glutes additionally well.
Give L-sits a go. I feel there is no more effective abdominal/hip flexor hold exercise on the planet. The position is easiest to get into from a support on parallel/dip bars.
Never let go of them stomach vacuum holds. Your working the 3 or so muscles all human movement starts from. No point having a 1000lb squat if your weak at the generator. Just won’t reach your potential.
I like the emphasis you put on the core & plyo’s (elasticity).
thanks for the comments
both the 2 min ab ciruit and the 6 min ab circuit include isometric holds
stomach vacuums i hold for as long as i can (about 5 sec til i start to run outta breath) and i include them on my two rep based core days (wed and sat)
i really only do plyos once or so a week, but once i hit fall they will become a bigger part of my program as my lifting volume begins to lighten. i want to be used to a good volume of plyos by winter so i can use them as replacement speed work since facilities in the NE in the winter are limited
thurs june 24
2 min jump rope
stretch checks
3 warm up runs
sled runs:
2x6x30
R:90",4’
a. single leg curls (alt) 3x12,10,10@50,50#
a. decline biceps curls (alt) 3x12,10,10@25,25#
a. overhaed tri ext 3x12,10,10@50,55
b. ledge single calf raises 3x10,8,10@80,85,85#
b. side shoulder raise 3x12,10,10@17.5,20#
b. 6 min abs
light stretch
sat june 26
4 min jog
stretch checks
int tempo:
2x5x100@14-17s
R: wb, 3 min
2:30 erg warm up
depletion push ups 50,20,15
depletion neutral grip pull ups 15,6,5
500 reps core
light stretch
notes:
- a bystander pointed out that i really need to relax my shoulders and arms, which i can definitely agree with. I will make sure to make relaxtion a concentration of my pre-season training
“The less effort, the faster and more powerful you will be”.
-Bruce Lee-
i can agree to an extent. in the book “mental game of baseball” it recommends about 80% effort. id say relaxation is more important at top speed than at other stages
june 27
microstretching
Relaxation is greatly important in all parts. The more muscle relaxed, the higher contraction.
The thing with Bruce Lee was that his core was so highly developed, his spine so stabilized, it related to amazing contraction of the extremities at 100% relaxation.
for me at least, relaxation at the start is especially difficult because i often end up not moving full speed if i try to relax too much.
can u explain the bruce lee core thing a little more, im not sure what u mean?
…
ok, yeah, makes sense. ive always heard “power comes from the core”
“My Strength comes from the Abdomen. It’s the centre of gravity and the source of real power” - Bruce Lee –
mon june 28
warm up jog
stretch checks
3 build ups
body kinesthetics
2:30 erg warm up
a. high pulls 5x8,6,4,4,4@170,180,185#
a. bench 5x8,6,4,3,4@155,165,165/160
a. lat pull down (wide grip) 5x10,8,6,6,6@100,110,115
b. squat 5x8,6,4,4,4@260,270,275
b. rdl 3x10,8,8@135,135#
b. 2 min abs (split)
light stretch
notes:
-body was very off today in the kinesthetic stuff. in the spirit of world cup i practiced flip throw ins yesterday and maybe that just wiped out my coordination for today… weightroom went fine however
tues june 29
jump rope 2 min
stretch checks
4 warm up runs
1x10 depth jumps onto box
1x10 broad jump
a. sit-ups 5x15,10,8,8,8@60,65,70
a. high cable twists 5x15,10,8,8,8@30,35,40
a. side bends 5x15,10,8,8,8@70,75,80#
a. stomach vacuum holds 3x5
pick up soccer