Sun:
Today’s HRV: 71
Daily change: -3.6
Readiness: Med/Orange/8
Today’s HRV: 79.8
Daily change: +8.8
Readiness: High/Green/9
HRV avg: 79.8
Weekly change: -0.3
Weekly HRV Load: Low/Green
Monthly change: +1.6
Monthly HRV Load: Low/Green
Week 8:
Mon: 360
Warmup C
2x30 high
2xflys 20-20
2xflys 20-30
2xflys 20-40
1x50 3pt 30/20
Pause Squats 2x3x65/2x3x70
Rdl 2x10
Breakfast: Protein/Trail mix/vit c
Lunch: Tuna/wheat chips
Dinner: Chicken/Rice/Veggies
Bedtime?
Workout felt EASY!!!
Get well soon Matt Harvey!!!
Working on decreasing the tempo vol in spp - the goal was to build up volume in gpp follow by decreasing vol/increasing intensity in spp. Still working on the spp program.
Keep the speed down. Snail pace!!!
On the field tempos?
I’m thinking never take it faster than 18sec per 100.
Yep. I have no clue the speeds of my runs - I like to keep it that way instead of pushing the body to do things it’s not ready for or feeling like shit because i didnt hit a certain time. I will start to track heart rate and intensity on the runs.
Body feels good - let’s finish gpp out on a bang!!!
Today’s HRV: 76.6
Daily change: -3.3
Readiness: High/Green/10
Tue: 1400
Pause Bench 4x3x60-70
Row 2x10
Abs x200
Warmup A
7x200 walk 200
Felt good - could have done 10-12x200 without any issues today.
Wed:
Today’s HRV: 69
Daily change: -7.6
Readiness: Med/Orange/7
No rest - No food = No workout.
Today’s HRV: 81.8
Daily change: +12.8
Readiness: High/Green/9
Thur: 360
Warmup W
3x30 sled
2x30 no sled
3x30 sled
2x60 30/30
Incline 4x6x55-65-60-70
Trap Deadlift 4x6x55-65-60-70 (podium)
Rev lunge 2x10
You still training?
Yes I am. Starting week 3 of spp - only had time to perform 6 total workouts so far (4 speed and 2 tempo). I will try to start posting soon…
Gio balling on monday night football!!!
Updated the last GPP training session - post 90.
SPP weekly setup:
Monday: Speed/Jumps/Throws/Weights
Tuesday: Ext tempo/BB circuits
Wednesday: Recovery day
Thursday: Special Endurance/Jumps/Throws/Strength Endurance/Weights
Friday: Ext tempo/BB circuits
Saturday: Off
Sunday: Off
August 30 - Sept 4: Had to take off family member was sick.
Fri: off aug 30
Today’s HRV: 70.4
Daily change: -11.4
Readiness: Med/Orange/7
Sat: off
Today’s HRV: 57.7
Daily change: -12.7
Readiness: Low/Red/4
Sun: off
Today’s HRV: 61.8
Daily change: +4.2
Readiness: Low/Red/2
Mon: off
Today’s HRV: 63.3
Daily change: +1.5
Readiness: High/Green/6
Tue: off
Today’s HRV: 63.4
Daily change: +0.1
Readiness: High/Green/8
Wed: off Sept 4
Today’s HRV: 68.1
Daily change: +4.7
Readiness: High/Green/9
Today’s HRV: 69
Daily change: +0.9
Readiness: High/Green/10
Week 1:
Thur: 300
Warmup C
2X30 sled/hill
2x30 3pt/blks
3x20 EFE
Jumps for distance (flat) 4x4
Dino ohb/blf/hammer x5 (Heavier ball)
Squats 4x5x65
W box jumps 3x4
Bench 4x5x70
W. Pullups 3x5
Felt like a beast!!!
Today’s HRV: 62.6
Daily change: -6.4
Readiness: High/Green/10
Fri: 1200
Warmup Z
6x200 walk 200
Extended x20
Dropped the circuits - didn’t have time. Posterior heel is sore.
Today’s HRV: 65.4
Daily change: +2.8
Readiness: High/Green/10
Sat: 780
Warmup W
2x30 sled/hill
3x4x60 (15) walk/4m
Jumps for distance 4x4
Ringo height/ohb/blf x5
A’s 2x30
Squats 4x4x50
W. Box jumps 4x3
Incline 4x4x70
More outside training stressors - had to take some time off. Posterior heel is still sore.
Sun: off
Today’s HRV: 72.9
Daily change: +7.5
Readiness: Med/Orange/8
Mon: off
Today’s HRV: 84
Daily change: +11.1
Readiness: Low/Red/4
Tue: off
Today’s HRV: 86.3
Daily change: +2.3
Readiness: Med/Orange/5
Wed: off
Today’s HRV: 74
Daily change: -12.3
Readiness: High/Green/7
Today’s HRV: 80.1
Daily change: +6.1
Readiness: High/Green/9
Week 2:
Thur: 360
Warmup C
2X30 sled/hill
2x30 3pt/blks
2x20 EFE
2x20 FEF
Jumps for distance 5x4
Dino ohb/blf/hammer x4
Squats 4x4x70
W box jumps 3x3
Bench 4x4x75
W. Pullups 3x5
Speed work felt kinda flat/rusty - weights felt great.
Today’s HRV: 80.9
Daily change: +0.8
Readiness: High/Green/9
Fri: 1200
Warmup Z
6x200 walk 200
Extended x25
No time for circuits.