warm up jog
stretch checks
pre race
grass hills:
1x5 r:wb+90", wb+7’
1x3 r:wb+90"
2:30 erg warm up
a. 5x5 bench@175(2)/170(3)
a. 4x8 lat pull downs (wide grip)@120(2)/130(2)#
b. 3x10 each db biceps curls (alt)@35
b. 3x10 lateral raise@22.5(1)/20(1)/22.5(1)
6 min abs circuit
light stretch
some microstretching
notes:
-my bench hasnt really increased this month im going to unload the last week of september, and then start benching twice a week instead of once during october, then well see what happens
-my first set of hills felt awesome, but i usually dont run the day after squatting so i couldnt quite do full volume
2:30 erg warm up
a. 5x12,10,8,8,8 each high cable twists@45,50,55
a. 5x12,10,8,8,8 sit ups@80,85,90/95
a. 5x12,10,8,8,8 each side bends@90,95,100
a. 5x10 stomach vacuums
3x100yd marching a’s
light stretch
notes:
-during my plyos i decided to try some one footed jumping and, to my surprise, with a short run up, i was able to touch the 10 ft high field goal post in the football field. at 5’6"-7" i’m pretty happy with this, considering less than a year ago i could only jump like 6" when i tried off one foot
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit
-2000m circuit
-1000m circuit
1 min jump rope
a. 5x3 clean@195
a. 5x60 medball throws@15/16
b. 4x10 bb plate (25) calf raises@235/240/245/250
b. 3x8 rev hypers@60#
b. 3x50 medball throws@15/16
light stretch
notes:
-a trainer at the gym i go to told me to use less lower back and more glutes on the rev hyper and man could i feel a difference!
800m jog
stretch checks
pre race
grass tempo:
-3000m ladder
1 min jump rope
a. 6x50 medball throws@15/16
a. 5x3 high pulls@215/220
b. 1x5 squat@300
b. 1x50 medball throws@15/16
b. 1x10 each single leg calf raise off ledge@110
light stretch
notes:
-my workout got cut because of time constraints. i was planning on unloading this coming week anyways, so ill just tack on the sets i missed to one of the days early in the week since i can handle it
thanks! i really have been working hard and try to keep to the weekly schedule strictly. its hard to tell if im running faster, but i can definitely tell thru video and just by feel that my form has come a long way since this time last year.
as far as strength, every lift of mine has improved pretty significantly except my bench press (certain lifts like the clean i really improved my form even though my weight hasnt gone way up yet). i plan to start becnhing twice a week for the rest of the fall because i think benching once a week was just not enough because none of my other exercises really hit my pecs in the low rep range
warm up jog
stretch checks
pre race
grass sprints:
-5 starts from push up position r:2’
-3 build ups to top speed r:3’
48,21 depletion push ups (only 2 sets)
18,8 depletion neutral grip pulls ups (only two sets)
curl 21 w/ resistance band (half reps)
light stretch
notes:
-i am moving away from hills and towards faster stuff on flat grass. i am treating the transistion week into it as an unloading week. since i am not elite level or even close, i plan on about halving volume, but going at almost 100% intensity. i plan to cut sets, but keep reps the same in lifting, and no increases this week
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
im going to unload the last week of september, and then start benching twice a week instead of once during october, then well see what happens