AdHoc Deep Breathing / Various Background Noise Activity Training

Members Area My Training Journal
41

Apr.13-2014(sunday)

Sprints/Strides/C.S.W.shakeout/warmup(0.3-0.23frequency, paved/asphalt slight incline(highway road))(temperature: -10degree celcius; realfeel: -18degree)

-warmup: 1x150m(stride stand easy accel), 1x60m(stride stand easy accel)(decline-on way back downhill), 1x120m(stride stand easy accel), 1x60m(stride stand easy accel)(decline-on way back downhill), 1x90m(stride stand easy accel), 2x30m(high knee frequency), 1x20m(Askip), 2x20m(Bskip), 2x10/50m(high knee frequency/stride accel); reps at 0:00, 1:45, 3:00, 4:45, 6:00, 8:00, 9:30, 10:30, 11:30, 12:30, 13:30, 15:30minutes of session.
-workout: 1x60m(stride stand accel)(1.45m rate x2), 1x90m(stride stand accel)(1.45m rate x2); reps at 23:30, 27:30

-total forefoot volume: 870m
-total speed volume: 150m

Apr.15-2014(tuesday)

Session1: 4:00pm
General/Movements/Bodyweights
-some kind of bent limbs shuffle crawl; 4sets each at begining of 1:00min intervals
-pushup; 3 sets of 8, each set at beginning of 1:00min intervals
-reptile crawl; 4sets each set beginning at 1:30min intervals
-lunge(fixed foot position), 3sets of 6(each leg); each set at 1:30min intervals
-ape style run/shuffle on 4limbs(feet point to left side for 10m, and point to other side 10m back); 4 sets at beginning of 2:00min intervals.

session2: 6:30pm
Short Accelerative Sprints(0.25sec frequency, concrete/asphalt steep incline)(temperature: -6degree celcius; realfeel: -12degree)

-warmup: 2x20m(high knee frequency), 2x5/25m(high knee frequency/stride accel), 2x30m(skips for height), 2x30m(stride stand accel); reps at 0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 10:00, 11:30mins of session.
-workout: 2x10m(stride 3pt accel), 1x20m(stride stand accel), 1x20m(stride 3pt accel), 1x20m(stride stad accel), 1x20m(stride 3pt accel), 2x20m(stride stand accel); all runs stride rate was dictated by stride markers of ‘1.30m x8markers’ that takes the 9th step at 10.40metres; reps/runs at 24:00, 26:00, 37:30, 39:00, 50:00, 51:30, 57:30, 59:00minutes of session.

-total forefoot volume: 360m
-total speed volume: 200m

-session notes: the steeper concrete incline for this session is one I’ve been using for the past 5 years(off and on), and it is slightly steeper than the ‘snow covered packed gravel steep incline’ i used this past winter. Also, my spouse is now back at work from maternity leave, therefore am carrying my 6month old alot. Id estimate average time carrying baby(19lbs) at anywhere from 3-4hours total, throughout the 8hours which caring for son on own. In addition, my 2year old son is back with us from morning headstart daycare, from 12noon to 4pm(his being carried time limit is capped at 30mins total throughout day). As a result, he still gets carried by me as well, even though he’s 35lbs. Am going to cap limit on sprintsessions to 2x per week from here on out, to avoid ‘smashed femoral heads into hip sockets’.

42

Apr.18-2014(friday)

General/Pool Tempo

-2 hours of pool tempo continuous, basically for upper body(biceps), an ‘isometric hold/carry’ carrying babyson(35lbs.) with some assistance and buoyancy of his weight in waist high(3 ft deep water) areas. For the legs I was basically getting around doing some sort of continuous/extensive tempo, which were ‘2 footed forefoot backward hops’ for I’d estimate time a.t, atleast 1 hour worth broken up into maybe 40 reps of
90secs.

Apr.19-2014(saturday)

General/Labour(drywall renovations)

-Basically did 4 hours for 12 drywall repairs on my sisters home. Each section of drywall removed and newly installed took approximately 20minutes, as didnt plan on doing any renovations(no proper tools). Used a utility knife to scribe out the rectangular cutouts on the ‘16" on center studs’ beneath drywall. 6 holes/repairs were about 1 foot up from the floor, so had to ‘ATG forefoot squat’ to scribe/cut out with the utility knife for 6-10 minutes per cutout, but stood up to shake out legs 4-6 times(so 60-90second time under tension with 20-30sec recovery X 6 repairs = approx. 30-36reps of ‘ATG forefoot isometric squats’ for 60-90sec holds. For upper body, possibly 480-600 reps total(40 reps/cuts per hole/repair) of ‘upper body/extremity dominant isometric stabilizing movements(2 handed scribing/cuts)’ for 4-8seconds durations.

session 2:
General/Pool Tempo

-2 hours of same session as friday.

-recovery: r8 roller massage tool for 15minutes(7-8 per leg).

Apr.20-2014(sunday)

Sprints/Short Accelerative Strides/C.S.W(0.25-0.23second frequecy, grass slight incline)(temperature: 12degree celcius; realfeel: 6degree)

-warmup: 4x50m(stride stand easy accel), 2x15m(bent limb shuffle crawl), 2x20m(backpedal jog), 2x10m(VMO hops), 2x20m(Askip), 2x20m(Bskip), 2x20m(High knee w/dorsiflexive), 2x20m(SLR)
-workout: 2x10m(stride stand accel)(1.45m rate X3), 1x10m(stride 3pt accel)(1.45m rate X5), 2x20m(stride 3pt accel)(1.45m rate X5), 2x30m(stride 3pt accel)(1.45m rate X5); reps/runs at 27:00, 28:00, 37:00, 39:00, 41:00, 54:00, 57:00minutes into session.
-C.S.W.: 1x40m(stride stand accel)(1.30m rate X3), 2x50m(stride 3pt accel), 1x50m(stride 3pt accel)(1.45m rate X3), 2x60m(stride 3pt accel)(1.45m rate X3); reps/runs at 1:06:00, 1:09:00, 1:18:00, 1:30:00, 1:40:00, 1:49:00mins of session.

-Total forefoot volume: 820m
-Total speed volume: 440m

-session notes: this session was on the grass in a warmer area of canada, 12-13hour drive(edmonton, alta.) from manitoba. Once back at manitoba, its still the weird weather(-3degree celcius to +3ish with windchills/realfeels of -5 to -10degree celcius)

43

Apr.22-2014(tuesday)

General/Bodyweights/Weights

-circuit: halfsquats(air), pushups(decklanding edge), lunge stationary(alternating each leg), plank pull-up/lying horizontal row(body)- 2x10, 6, 6, 6
-stepups(flatfoot)w/high knee dorsiflex- 2x8(each)
-stepups on forefoot w/dorsiflex- 2x8(each)
-side lunge- 2x6(each leg)
-sumo deadlift(8-25 lb.plates)- 3x 4,6,8(220lbs)(18 reps total)
-conventional deadlift(220lbs)- 2x 4,6 (10 reps total)
-bench press slight incline(185 lbs.) unracking/racking- 2x6

-session notes: i’ve got a clay dirt 12’x 10’ enclosed square pancreas ring outside for my weights and mini punching bag. I put a deck landing on this dirt for a lifting platform, so lifting platform its a incline or decline(the clay dirt aint level) depending on how decide to face with weight.

Apr.23-2014(wednesday)

Sprints/short accelerative strides(0.25sec frequency, paved/asphalt slight incline(highway road-low traffic rural area))(temperature: 2 degree celcius; realfeel: -5 degree)

-warmup: 4x50m(stride stand easy accel), 2x30m(backpedal jog), 2x15m(bent limb shuffle crawl), 2x20m(high knee w/dorsiflex), 2x20m(slr), 2x20m(Askip), 2x20m(Bskip), walking toe touches scattered throughout, hamstring towel foot pull stretch(fast pulls); last rep at 16:00mins.
-still warming up: 2x5/35m(fast high knee/ into 35m accel stride), 1x40m(stride stand accel)(1.30m rate x3), 1x30m(stride 3pt
accel)(1.30m rate x3); reps/runs at 21:00, 22:30, 33:00, 34:30mins into session.
-workout: 1x11m(stride stand accel)(1.45m initial accel rate x2 markers)(2.00m spacing from 9.00m - 11.00m), 2x11m(stride 3pt accel)(1.45m initial accel rate x2)(2.00m spacing 9.00m-11.00m), 1x11m(1.45m accel rate x2)(2.00m rate from 9.00m-11.00m), 2x11m(1.45m accel rate x2)(2.00m rate from 9.00m-11.00m); reps/runs at 41:00, 42:30, 44:00, 51:00, 52:30, 54:00mins of session.

-total forefoot volume: 576m
-total speed volume: 66m

-session notes: im wearing my nike pegasus(30mm heel, 18mm forefoot) with an about 4mm extra sole as well(22mm total extra padding for forefoot), while doing these sessions on the asphalt/concrete/highway). I’m covering the 11m for these shorter accelerativr sessions in 9 knee raises(8 foot contacts), however still only at an 0.25 second frequency. A goal is to at least increase this strife pattern to at least 0.22-0.23ish frequency, however back in high school(14-15 years ago, i used to do 400m on asphalt paved tracks in 52-53secs at 0.26-0.30second frequency ranges(183-190strides), which smashed my feet to smitherines I believe.

44

Apr.24-2013(thursday)

General/Pool Tempo

-1 hour of general movement in pool with/without carrying son: 2 foot backward forefoot pushes(weight of 35lb.son), backstroke style treading against wall(legs only 30 sec. on 1 min. rest), full underwater swimming leg stroking propulsion(10m lengths- 20m reps every 1:30min intervals), hot tub/pool contrast alternating(5 mins. per)

45

Apr.27-2014(sunday)

Sprints/short accelerative strides(0.23-0.25 frequency, paved/asphalt slight incline)

-warmup: 4x50m(stride stand easy), 3x30m(backpedal jog), 2x15m(bent limb shuffle crawl), 2x20m(High knee w/dorsiflex), 2x20m(straight leg run), 2x20m(Askip), 2x20m(Bskip); last 4 sets of skip reps were at 16:00, 17:00, 19:00, 20:00minutes of session.

-2x5/35m(high knee into stride accel), 1x50m(stride stand accel)(1.30m rate x3), 1x30m(stride 3pt accel)(1.30m rate x3); reps at 27:00, 28:30, 34:00, 35:30mins…had to stop session since rain was too strong(began spitting slightly at around 33:00minutes into session)

session2: 5 hours later(sprinting session continued)

-bodyweights: Lying pullup/horizontal row- 2x6reps, Bench press slight incline(185lbs.) 2x1reps; sets at 0:00, 2:00, 4:00, 6:00mins of resumed session.
-fast re-warmup(Concrete steeper incline): 2x20m(high knee frequency), 2x20m(skip for height), 2x5/25m(high knee frequency into stride accel); reps/runs at 17:00, 18:00, 19:00, 20:00, 21:00, 22:30mins into session.
-1x13.60m(stride stand accel)(1.30m rate x8)(10.00-13.60m 1.80m rate x2), 1x13.60m(stride 3pt accel)(same spaci
ngs aforementioned), 2x13.60m(stride 3pt accel)(same aforementioned spaces); reps/runs at 29:30, 31:00, 36:00, 37:30mins of session.

-(slight incline concrete/paved highway): 2x11m (stride 3pt accel)(1.45m rate x2)(9.00-11.00m 2.00m rate x1), 1x11m(stride stand accel)(same distances aforementioned), 2x11m(stride 3pt
accel)(same distances aforementioned); reps/runs at 50:00, 51:30, 57:00, 58:30mins into session.

-Total forefoot volume(2sessions): 802m
-Total speed volume(session 2): 142m

-session notes: the concrete slight incline(highway- low traffic rural area), is like very fine cobblestone(if that makes sense). It wears down over time to the elements/weather and traffic(semis, heavy machinery, bigger vehicles). If it is slightly raining for even 10minutes it is still able ro provide traction for acceleration sprinting in flats(runners), since i guess the water goes down into the very fine cracks below level of the pea sized stones.

46

Apr.28-2014(monday)

Weights/Bodyweight(quick session)

-Bench press slight incline- 6x2reps(185lbs.)sets at 2:00, 3:00, 4:00, 5:00, 6:00, 12:00minutes of session; Plank pull up/horizontal row- 2x7reps(bodyweight) sets at 0:00, 10:00mins of session.

Apr.29-2014(tuesday)

General/Sprint Tempo Strides

-Grass Incline: 6x120m(each first or oddnumbered run is downhill), 4x20m(side to side shuffle-2 each side/way), 4x20m (carioca-2 each side/way); reps/runs at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 12:30, 13:30, 14:30, 15:3016:30, 17:30, 18:30, 19:30.
-1x80m(stride stand easy-decline), 1x120m(stride stand easy-incline), 1x80m(stride stand easy-decline), 1x120m(stride stand easy-incline), 1x80m(stride stand easy-decline), 1x120m(stride stand easy-incline); 27:00, 28:00, 30:00, 31:00, 36:00, 37:00

-total forefoot volume: 1480m
-total tempo volume: 1480m

47

Apr.30-2014(wednesday)

Weights/Bodyweight

-Bench press slight incline- 3x1rep(185lbs.)sets at 2:00, 3:00, 4:00minutes of session; Plank pull up/Horizintal Row- 2x7(bodyweight)sets at 0:00, 6:00mins of session.

May 2-2014(friday)

General/Bodyweights/Weights

-circuit: half squats(air), bench press slight incline(135lbs, lunge stationary(1 leg for full rep then next leg), plank pullup/horizontal row(body)- 2x 10squat, 10presses, 8lunge, 8pulls
-stepups(onto flatfoot-knee height box)w/high knee dorsiflex- 2x6(each leg) reps at 12:30,
15:00mins of session.
-stepsups(onto forefoot-knee height box)w/high
knee dorsiflex- 2x6(eaxh leg) reps at 17:30,
20:00mins of session.
-skip push ATG stepups(onto flatfoot-inseam
height box)w/high knee dorsiflex with skip landing- 2x6(each leg)
reps at 22:30, 25:00mins of session
-horizontal 2 footed continuous hops(flat foot landings)- 2x20m reps at 30:00, 33:00mins of session

session2:
Sprints/Accelerative strides(0.25second frequency, concrete/pavement highway slight incline)

-warmup: 2x30m(high knee frequency), 2x10/40m(high knee dorsiflex into stride accel), 2x20m (Askip), 2x20m( Bskip), 2x20m(straight leg run), 2x5/25m (SLR piston dorsiflex accel 3 strides into stride accel), 2x30m(skip start stride accel); reps/runs at 0:00, 1:30, 3:00, 4:30, 6:00, 7:00, 8:00, 9:00, 11:00, 12:30, walking toe touches 5x on the walkbacks and then hamstring foot pull stretch, last runs/drills at 19:00, 20:30, 22:00, 24:00.
-warmup: 1x30m(stride stand accel)(1.45m rate x2), 2x30m(stride 3pt accel)(1.45m rate x2), 1x20m(stride 3pt accel)(1.45m rate x2); reps/runs at 31:00, 32:30, 35:30, 37:00
-workout: 3x9m(stride 3pt accel)(1.45m rate x2)-get to 9m at 7contacts; runs at 53:00, 54:30, 56:00mins.
-3x11m(stride 3pt accel)(1.45m rate x2)-get to 11m in 8contacts; runs at 1:03:00, 1:05:00, 1:07:00mins.
-3x13m(stride 3pt accel)(1.45m rate x2)-get to 13m in 9contacts; runs at 1;17:00, 1:19:30, 1:22:00mins.

-total forefoot volume: 569m
-total speed volume: 209m

48

May 4-2014(sunday)

Bodyweight Jumps/Weights

  • Box jump onto picnic table(3 step walk to jump, land into hop into burpee get down hop backwards off table absorb weight with hands before landing- 3 jumps at start of each minute
    For 10minutes(33 total reps)
  • side lunge- 2x8(each leg) reps at 18:00, 21:00mins
    -sumo deadlift(switch grip-left n right dominant)-8x3
    -deadlift(switch grip-left n right)-4x3, 1x5
    -sumo deadlift-1x9
    -each deadlift set starts at, 1:00min intervals

-overhead medball(10lb.)back toss(3 squat prime)- 2x10 throws(each throw w/ walkback)

May 5-2014(monday)

General/Sprint Tempo strides(0.3-0.29 frequency, gravel dirt incline, grass incline)

-3x400m(tempo stride easy)(dirt gravel) runs at 0:00, 5:00, 10:00mins of session
-grass(still dry and dead/moist medium)-
4x(80m(tempo stride easy-decline), 120m(tempo stride easy-incline); runs at 20:00, 21:00, 23:00, 24:00, 26:00, 27:00, 29:00, 30:00mins.

-total forefoot volume: 2000m

49

May 8-2014(thursday)

Sprints/Accelerative Strides(0.25 second frequency, concrete/asphalt highway(steeper incline)

-warmup: 3x30m (high knee frequency), 3x30m (skip for height), 2x10/20m(high knee freq/stride accel), 2x10m(stride stand accel)(1.30m rate x8), 1x10m(stride 3pt accel)(1.30m rate x8); reps at 0:00, 1:00, 2:00, 4:00, 5:00, 6:00, 8:00, 9:30, 15:00, 16:30, 18:00
-had to stop and leave session.
-lifted 2 sets of weights, which was: 1set of benchpress 180lbs for 2reps; 1 set of pulls: 6reps of lying pullups(feet contact ground); reps at 1:18:00, 1:20:00mins.
-resume sprint work: 2x20m(high knee
frequency), 2x30m (stand stride accel), 2x5/25m(high knee freq/stride accel); reps at 1:38:00, 1:39:00, 1:40:00, 1:41:00, 1:42:00, 1:43:00
-workout: 2x10m(stride 3pt accel)(1.40m rate
x2), 2x13.60m(stride 3pt accel)(1.30m rate x8)(10-13.60m 1.80m rate x2), 3x13.80m(stride
3pt accel)(1.30m rate x8)(10-13.80m 1.90m rate x2); reps at 1:51:00, 1:52:30, 2:02:00, 2:03:30,
2:09:00, 2:11:00, 2:16:30mins of session.

-total forefoot volume: 549m
-total speed volume: 239m

session2:

Weights/Bodyweight(quick lifts)

Bench press slight incline(180lbs)- 2x1rep
Plank pullup/horizontal row(bodyweight)- 2x7rep
-reps at 0:00, 2:00

Sprints/Short accelerative strides(0.25second frequency, concrete paved highway slight incline)

-warmup: 2x30m(high knee freq), 2x10/40m(high knee dorsiflex/stride accel), 2x5/25m(slr piston bound/stride accel), 1x40m(stride stand accel)(1.40m rate x2), 1x40m(stride stand accel)(1.45m rate x2); reps at 10:00, 11:00, 12:00, 14:00, 16:00, 18:00,
27:00, 29:00
-workout: 2x11m(stride 3pt accel)(1.45m rate x2)(9.00-11.00 2.00m rate x1), 2x13m(stride 3pt accel)(1.45m rate x2)(9.00-13.00 2.00m rate x2), 2x20m(stride 3pt accel)(2nd step low heel recover neutral plantar/dorsiflex), 1x40m(stride stand accel)(1.30m rate x3), 1x40m(stride 3pt accel)(1.30m rate x3), 1x40m(stride 3pt accel)(1.45m rate x2); reps at 41:00, 42:30, 53:00, 54:30, 58:00, 59:30, 1:07:30, 1:12:30, 1:23:00

-total forefoot volume: 508m
-total speed volume: 288m

50

May 9-2014(fri.)

Weights/Bodyweight(quick lifts)

Bench press slight incline(180lbs)-2x1reps
Plank pull up/horizontal row(body)-2x7reps

session 2: 3 hours later
Weights/Bodyweights(quick lifts)
-same as above
-walking around mall(3 hours), odd intermittent reps carrying 35lb. son

-session notes: never even got tired from all the walking and carrying son, must have been from the effect of the '2 a day sprint session the day before. I’ve also noticed if I drink about 2-3 litres of coffee on ‘non-high intensity sprint days’ and do a couple to a few bench press sets and some pulls, my walking gait feels as it does in between/during the reps/runs of high intensity short sprint bouts. I feel by doing this I could work on my walking gait and some ‘structural integrity patterns’, as it pertains to maintaining a neutral foot direction(feet straight forward), rather than going too far into duck feet(flat foot pronation) and too far into pidgeon toe feet style(insane torquish supination). Few years back I was insanely into duckfeet style(left foot weak and flexible flatfoot trying to collapse(sore ankle-maybe dorsiflexion was turning off at extension and preextension ground phase of walking gait). Now finding a middle ground from the other end, pidgeon style(this generated a burly tough callous pinky toe metatarsal head fat cushion, on the left foot from the extreme torquish supination pidgeon pattern, which i felt was needed to create variability from the other end of extreme pronation).

May 10-2014(saturday)

General/Sprint tempo strides(grass slight incline)

-6x80m(stride stand easy); reps at 0:00, 1:30, 3:30, 5:30, 7:30, 9:30
-1x120m(stride stand easy); reps at 11:30

May 11-2014(sunday)

General/sprint tempo strides(gravel slight incline, wet rained out mud style)

-2x100m(stride stand easy), 1x200m(stride stand easy)

Weights/Bodyweight(quick session)

-Bench press slight incline(180 lbs.)-2x1rep
-plank pullup/horizontal row(bodyweight)-2x7rep

session notes: for my benchpressing, I choose to stick to an intermediate weight for me(180lbs.)
, just to turn on my nervous system(cns) and stay away from too much chest hypertrophy. I last maxed out at 250lbs for 5 reps back in 2009. I feel i could get back up there in 5 weeks if i needed to. Coming from a hockey background, I always went with ‘volume insurance’ regarding
weights. So for bench if was going to attempt 270lbs, id make myself bench 250lbs for 10 reps first. Back when I squatted 315lbs Id do 295lbs for 10reps first. Also we’d never use a belt, since one of our hockey coaches said not to.

A little 290squat vid from 2008: http://www.youtube.com/watch?v=HA_Medj3p-Q

51

May 12-2014(monday)

General/jogging(flatfoot slight pronation)/Sprint tempo strides(gravel undulating slight hills)

-7x 50-60m(jog); reps at 0:00, 2:00, 3:30, 5:00, 6:30, 8:00, 9:30
-grass: 3x 80m (stride stand easy), 2x 80m intensive tempo stride (stride stand accel); reps at 11:00, 12:30, 16:00, 19:30, 23:00
-gravel undulating: 7x 40-60m (jog); 24:30, 26:00, 27:30, 29:00, 30:30, 32:00, 33:30, 35:00

Weights/Bodyweights
-bench press slight incline(180lbs)-2x1
-plank pullup/horizontal row-2x7

May 13-2014(tuesday)

General/Bodyweights/Weights(playground location with sons)

Fat bar pullups(underhand)-2x5, pullups(overhand-regular bar)-2x4, pullups(hammer grip curl style)-3x5, pullups(underhand)-4x4; reps at 0:00, 1:00, 2:00, 3:00, 5:00, 6:00, 7:00, 8:00, 11:00, 12:00, 13:00mins.
Atg squats(air)-4x6, atg forefoot squats(air)-4x6,
stepups(flatfoot)w/dorsiflex high knee-2x6

May 15-2014(thursday)

Short sprints/accelerative strides(0.23-0.24second frequency, grass slight incline)

-warmup: 4x50m(stride stand easy)(brisk 2 step walkin into plantarflexed forefoot; ben johnson style)
-ben johnson video, 2 step walkin into tempo stride at 0:12seconds into vid : http://www.youtube.com/watch?v=pJj-EA_RgI4

-3x30m (backpedal jog), 3x10m (bent limb shuffle crawl), a few static stretches; reps at 0:00, 1:30, 3:00, 4:30, 6:00, 7:00, 8:00, 10:00, 11:00, 12:00.
-2x10m(VMO hops), 2x20m(Askip), 2x20m(Bskip), 2x20m(HK w/dorsiflex), 2x20m(slr); reps at 19:00, 20:00, 21:00, 22:00, 23:00, 24:00, 25:00, 26:00, 27:00, 28:00

-workout: 2x10m(stride stand accel)(1.45m rate x2), 3x10m(stride 3pt accel)(1.45m rate x2), 3x20m(stride 3pt accel)(1.45m rate x2), 1x30m, 1x40m(stride 3pt accel)(1.45m rate x2); reps at 44:00, 45:30, 47:00, 48:30, 50:00, 58:00, 1:00:00, 1:02:00, 1:10:00, 1:13:00

-total forefoot volume: 580m
-total speed volume: 180m

Weights/Bodyweight(quick lifts
-benchpress slight incline(180lbs)-2x2reps
-plank pullup/horizontal row(bodystyle)-2x6reps
-sets at 1:25:00, 1:27:00, 1:30:00, 1:32:00mins of session.

May 16-2014(friday)

General/Sprint tempo strides(grass slight incline)

-4x120m(stride stand easy)(alternating downhill then uphill), 3x30m(backpedal jog), 1x120m(stride stand easy), 7x80m(stride stand easy); reps at 0:00, 1:30, 3:00, 4:30, 6:00, 7:00, 8:00, 10:00, 12:00, 14:00, 16:00, 18:00, 20:00, 22:00, 24:00mins of session.

May 17-2014(saturday)

General/pool tempo

-2 foot backward hops/pulls(35lb son water raft)- 10x 20m pool length w/walkback recovery

52

May 18-2014(sunday)

Sprints/short accelerative striding(0.25-0.23second frequency, grass slight incline)

-warmup: 4x50m(stride stand easy), 3x30m(backpedal jog), 3x15m(bent limb shuffle crawl), walking toe touches 5x inbetween aforementioned, static stretches(fast 1-2second holds), 3x10m(VMO Hops), 2x20m(Bskips), 2x20m(highknee w/dorsiflex), 2x20m(slr); reps at 0:00, 1:15, 2:30, 3:45, 5:30, 6:30, 7:30, 8:30, 9:30, 10:30, 18:00, 19:00, 20:00, 21:00, 22:00, 23:00, 24:00, 25:00, 26:00, 27:00, 28:00, 29:00
-2x10m(stride stand accel)(1.45m rate x5), 1x10m(stride 3pt accel)(1.45m rate x5), 2x20m(stride 3pt accel)(1.45m rate x5); reps at 38:00, 39:15, 40:30, 41:45, 43:00
-2x20m(stride 3pt accel)(1.45m rate x3), 2x30m(stride 3pt accel)(1.45m rate x3)(20-30m 2.00m rate x5); reps at 55:00, 56:30, 58:30, 1:00:30
-change into spikes: 1x30m(stride 3pt accel)(1.45m rate x3)(20-30m 2.00m rate x5)(9.00m mark-get to it in 7contacts), 1x30m(stride 3pt accel)(1.45m rate x3)(20-30m 2.00m rate x5)(9.00-11.00m 2.00m rate x1)(get to 9.00m in 7 contacts); reps at 1:16:00, 1:20:00
-1x40m(stride 3pt accel)(1.45m rate x3)(20-30m 2.00m rate x5)(9.00-13.00m 2.00m rate x2)(get to 9.00m in 7contacts); rep at 1:30:00
-change into nike pegasus: 1x90m(stride stand easy), 1x40m(stride 3pt accel)(1.45m rate x2), 1x70m(stride 3pt accel)(1.45m rate x2), 2x100m(stride 3pt accel)(1.45m rate x2); reps at 1:50:00, 1:55:00, 2:05:00, 2:14:00, 2:22:00

-total forefoot volume: 1060m
-total speed volume: 670m

Weights/bodyweights(quick session)

-benchpress slight incline(180lbs)-3x1reps
-plankpullup/horizontal row(body)-2x7reps

53

May 18-2014(sunday)

Sprints/short accelerative striding(0.25-0.23second frequency, grass slight incline)

-warmup: 4x50m(stride stand easy), 3x30m(backpedal jog), 3x15m(bent limb shuffle crawl), walking toe touches 5x inbetween aforementioned, static stretches(fast 1-2second holds), 3x10m(VMO Hops), 2x20m(Bskips), 2x20m(highknee w/dorsiflex), 2x20m(slr); reps at 0:00, 1:15, 2:30, 3:45, 5:30, 6:30, 7:30, 8:30, 9:30, 10:30, 18:00, 19:00, 20:00, 21:00, 22:00, 23:00, 24:00, 25:00, 26:00, 27:00, 28:00, 29:00
-2x10m(stride stand accel)(1.45m rate x5), 1x10m(stride 3pt accel)(1.45m rate x5), 2x20m(stride 3pt accel)(1.45m rate x5); reps at 38:00, 39:15, 40:30, 41:45, 43:00
-2x20m(stride 3pt accel)(1.45m rate x3), 2x30m(stride 3pt accel)(1.45m rate x3)(20-30m 2.00m rate x5); reps at 55:00, 56:30, 58:30, 1:00:30
-change into spikes: 1x30m(stride 3pt accel)(1.45m rate x3)(20-30m 2.00m rate x5)(9.00m mark-get to it in 7contacts), 1x30m(stride 3pt accel)(1.45m rate x3)(20-30m 2.00m rate x5)(9.00-11.00m 2.00m rate x1)(get to 9.00m in 7 contacts); reps at 1:16:00, 1:20:00
-1x40m(stride 3pt accel)(1.45m rate x3)(20-30m 2.00m rate x5)(9.00-13.00m 2.00m rate x2)(get to 9.00m in 7contacts); rep at 1:30:00
-change into nike pegasus: 1x90m(stride stand easy), 1x40m(stride 3pt accel)(1.45m rate x2), 1x70m(stride 3pt accel)(1.45m rate x2), 2x100m(stride 3pt accel)(1.45m rate x2); reps at 1:50:00, 1:55:00, 2:05:00, 2:14:00, 2:22:00

-total forefoot volume: 1060m
-total speed volume: 670m

Weights/bodyweights(quick session)

-benchpress slight incline(180lbs)-3x1reps
-plankpullup/horizontal row(body)-2x7reps

54

May 19-2014(monday)

General/bodyweight/movements

Bent limb shuffle crawl-4x20-30secs, pushup-4x8reps, halfsquat(air)-4x10reps, atg squat(air)-4x6reps, stationary single leg lunge(fixed position)-2x6eachleg, leadhooks w/boxing handpads slap on corner flat of wall-2x15eachleadleg; each set at start if each 1:00min interval

May 20-2014(tuesday)

Sprints/accelerative striding(0.25-0.23-0.30second frequency)(concrete asphalt track flat)

-warmup: 4x50m(stride stand easy), 3x30m(backpedal jog), 2x10m(bent limb shuffle crawl), 2x20m(Askip), 2x20m(high knee frequency), 2x20m(Bskip), 2x5/30m(Hk frequency/stride accel); reps at 0:00, 1:30, 3:00, 4:30, 5:30, 6:30, 7:30, 8:00, 9:00, 10:00, 11:00, 12:00, 13:00, 14:00, 15:00, 16:00, 17:00, 20:00, 22:30

-2x30m(stride stand accel)(1.30m rate x3), 2x30m(stride stand accel)(1.45m rate x3), 2x60m(stride stand accel)(1.30m rate x3)(inside lane bend), 1x60m(stride stand accel)(1.45m rate x3)(inside lane bend), 1x400m(stride stand accel)(1.30m rate accel x3); reps at 26:00, 28:00, 34:00, 37:00, 42:00, 46:00, 50:00, 56:00

-total forefoot volume: 1160m
-total speed volume: 640m

-session notes: wore the extra sole in the nike pegasus for the total of 24-25millimetres padded forefoot
The last 200m were strides in frequency range of 0.28-0.30second strides.

May 21-2014(wednesday)

Bodyweights/weights/general

-bent limb shuffle crawl-4x20secs, atg squat(air)-4x6, pushups-4x6, benchpress slight incline(180lbs)-2x1, plankpullup/horizontal row-2x6; reps at 0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 6:00, 7:00, 8:00, 9:00, 10:00, 11:0014:00, 16:00, 18:00, 20:00
-sumodeadlift(220lbs)(switchgrip left/right each)-1x3, 1x5, 1x5, 1x8reps(21repstotal); sets at 25:00, 26:30, 28:00, 30:00
-conventional deadlift(220lbs)(switchgrip left/right each)-4x5reps(10reptotal); sets at 36:00, 37:30, 39:00, 41:00,
-fat bar pullups(underhand)-2x5, pullups(hammergrip)-3x5, pullups(overhand)-2x5, pullups(underhand)-3x4; sets at 50:00, 51:00, 52:00, 53:00, 54:00, 1:00:00, 1:01:00, 1:02:00, 1:03:00, 1:04:00

May 22-2014(thursday)

Weights/bodyweights(quick session)

-benchpreds slightincline(180lbs)- 2x2reps
-plankpullup/horizontal row(bodyweight)- 2x6reps

May 23-2014(friday)

Weights(quick session) 3:00pm

-benchpress slightincline(180lbs)-2x2reps

General/weight/bodyweight/movement (5:00pm)

-walking around mall for 2hours walking/carrying/chasing son.

Short sprints/accelerative striding(8:00pm)(0.25-0.23second frequency, rubberized flat track)

-warmup: 3x10m(bent limb shuffle crawl), 3x30m(backpedal jog), 4x20m(side shuffle)(2each way), 4x20m(carioca)(2each way), 2x20m(Askip), 2x20m(Bskip), 2x20m(high knee dorsiflec), 2x20m(slr); reps at 0:00, 1:00, 2:00, 4:00, 5:00, 6:00, 9:00, 10:00, 11:00, 12:00, 13:00, 14:00, 15:00, 16:00, 23:00, 24:00, 25:00, 26:00, 27:00, 28:00, 29:00, 30:00; static stretches- walking toe touches 6x btwn some reps, fast towel foot pulls and leg swings from 16:00-22:00mins.

-3x4.35m(stride 3pt accel)(1.45m rate x3), 1x9m(stride stand accel)(1.45m rate x3)(get to 9m in 7contacts), 2x9m(stride 3pt accel)(1.45m rate x3)(get 9m in 7contacts); runs at 40:00, 41:30, 43:30, 49:00, 51:00, 52:00
-2x11m(stride 3pt accel)(1.45m rate x3)(9-11m 2.00m rate x1)(get 11m in 8contacts), 2x13.10m(stride 3pt accel)(1.45m rate x3)(9-13.10m 2.00,2.10m each rate)(get to 13.10m in 9contacts), 2x15m(stride 3pt accel)(1.45m rate x3)(9-15m 2.00,2.10,1.90m each rate)(get to 15m in 10contacts); runs at 1:00:00, 1:02:00, 1:10:00, 1:12:30, 1:21:00, 1:23:30

-total forefoot volume: 400m
-total speed volume: 120m

Weights(quick session)(11:30pm)
-benchpress slight incline(190lbs)-2x2reps

55

May 24-2014(saturday)

Weights(quick session)
-bench press slight incline(190 lbs.)-2x2reps

May 26-2014(monday)

Weights/Bodyweight
-bench press slight incline(190lbs.)-2x2reps; 5minutes before supper @5pm
-pushups(flat hand palm elbows in more)-1x24reps, 1x30reps, 1x22reps @5:30pm, 5:40pm, 5:50pm

May 27-2014(tuesday)

Short sprints/C.S.W(0.25-0.23sec freq.)(grass slight incline)

-warmup: 3x15m(bent limb shuffle crawl), 3x30m(backpedal jog), 3x10m(VMO hops), 2x20m(Askip), 2x20m(Bskip), 2x20m(high knee dorsiflex), 2x20m(straight leg run); reps at 0:00, 1:00, 2:00, 3:30, 4:30, 5:30, 7:00, 8:00, 9:00, 10:00, 11:00, 12:00, 13:00, 14:30, 16:00, 17:30, 19:00
-3x10m(stride stand accel)(1.45m rate x3), 2x20m(stride stand accel)(1.45m rate x3); reps at 33:00, 34:00, 35:00mins.
-2x20m(stride stand accel)(1.45m rate x3), 2x30m(stride stand accel)(1.45m rate x3); reps at 48:00, 49:30, 52:00, 55:00
-1x9m(stride stand accel)(1.45m rate x3)(get to 9.00m in 7contacts), 2x9m(stride 3pt accel)(1.45m rate x3); reps at. 1:05:00, 1:07:00, 1:08:30
-1x30m, 1x40m (stride 3pt accel)(1.45m rate x3)(pass 9.00m at 7 contacts); reps at 1:16:00, 1:19:00
-3x120m(stride 3pt accel)(1.45m rate x3), 1x70m(stride 3pt accel)(1.45m rate x3); reps at 1:36:30, 1:48:00, 1:59:00, 2:10:00

-total forefoot volume: 887m
-total speed volume: 727m

56

May 30-2014(friday)

Bodyweights/Weights/General Movements

-Lead hooks/jabs with forefoot stomp(left n right/orthodox n southpaw)-8x15shots(each side); each set be at start each 1:30min interval
-circuit: dumbbell slight incline press(40lb.dumbs), ATG air squats(5 feet turned out, 5 feet turned slightly in), dumbbell raises(25 lb.dumbs jab and cross paths/orthodox n southpaw stance), half squats air- 2sets of: 9presses, 10squats, 24raises, 15squats; each set begins at 15:00, 20:00mins.
-stepups(flatfoot)w/high knee dorsi-2x10(each); sets at 25:00, 27:00mins.
-stepups(forefoot)w/high knee dorsi-2x10(each); sets at 29:00, 31:00
-offload stepups(forefoot) w/high knee dorsi-2x3(each) 25and40lb.dumb held front rack style to create offbalance load(sort of like roofing labor hauling bundle of shingles on one shoulder up ladder); sets at 35:00, 37:30mins.
-stepups(forefoot) w/high knee dorsi(25lb.dumbs)held in front rack position-3x4(each); sets at 40:00, 42:30mins.

Session 2:
Bodyweights/Movement

-bent limb shuffle crawl-4x20secs. beginning of 1:00min. intervals
-back n forth two foot side to side lateral line hops-3x10secs. beginning of 1:00min. intervals
-2foot line hops in square circle(4positions)keeping hips square(10secs. Clockwise and counterclockwise each)- 3x20secs; sets beginning of 1:30min. intervals
-orthodox n southpaw boxing stance lead jab forward/backward back n forth hop steps-3x10steps/jabs forward n backward(40steps/jabs total per set since 2 stances); sets at beginning of 1:30min intervals.

May 31-2014(saturday)

Shorts sprints/C.S.W.(0.25-0.23sec.freq.)(grass flat)

-3x15m(crawl), 3x30m(backpedal jog), 3x50m(stride walk-into accel), 2x10m(VMO hops), 2x20m(Askip), 2x20m(Bskip); reps at 0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 6:30, 8:00, 9:00, 10:00, 11:00, 12:00, 13:00, 14:00, 15:00mins of session.
-2x10/20m(Askip/stride accel), 2x20/20m(Bskip/stride accel)(for the 1last transition skip hold the high knee at Askip dorsiflexion and step down); reps at 24:00, 26:00, 29:00, 31:00mins.
-1x40m (stride stand accel)(1.45m rate x3), 3x40m(stride 3pt accel)(1.45m rate x3); reps at 42:00, 44:00, 46:00, 48:00mins.
-1x50m(stride stand accel)(1.45m rate x3)(pass 9.00m mark in 7contacts), 3x50m(stride 3pt accel)(1.45m rate x3)(pass 9.00m mark in 7contacts); reps at 1:00:00, 1:03:00, 1:06:00, 1:11:00mins.
-4x60m(stride 3pt accel)(1.45m rate x3); reps at 1:25:00, 1:30:00, 1:36:00, 1:44:00mins.

-total forefoot volume: 990m
-total speed volume: 600m

57

June 2-2014(monday)

Bodyweights/movements(1:00pm)
-bent limb shuffle crawl-4x20secs; sets at 0:00, 1:00, 2:00, 3:00mins
-backward crawl bent limb shuffle-4x20secs; sets at 4:00, 5:00, 6:00, 7:00mins
-1sided forefoot walk(left n right)-4x15secs; sets at 8:00, 9:00, 10:00, 11:00mins
-heel walks(outer & inner heel)-4x15secs(both 30secs total); sets at 12:00, 13:00, 14:00, 15:00mins

Session 2: (5:00pm)

Sprints/Intensive tempo/C.S.W. (0.29-0.23sec.freq.)(grass slight incline)

-new balance trail minimus shoes: (3x (1x120m(ext tempo)(stride walk-into accel), 1x60m(decline/downhill)(ext tempo)(stride walk-into accel)); reps at 0:00, 1:00, 3:00, 4:00, 6:00, 7:00mins.
-nike free 3.0 shoes: 1x120m(stride skip-into accel)(ext tempo) 2x110m(stride skip-into accel)(int tempo), 1x90m(stride skip-into accel)(int tempo); reps at 17:30,
20:00, 22:30, 26:00
-nike pegasus: Intensive tempo runs: 1x120m(stride 3pt accel)(2nd step low heel recover dorsiflex), 1x100m(stride 3pt accel)(2nd step low heel recover dorsiflex), 1x90m(stride 3pt accel)(2nd step low heel recover dorsi), 1x80m(stride 3pt accel)(2nd step drag dorsi); reps at 40:00, 43:00, 46:30, 50:00mins.
-C.S.W.: 1x80m(stride 3pt accel), 1x70m(stride 3pt accel), 1x60m(stride 3pt accel), 1x80m(stride 3pt accel), 1x90m(stride 3pt accel), 1x90m(stride 3pt accel), 1x80m(stride 3pt accel); reps at 1:03:00, 1:08:00, 1:13:00, 1:28:00, 1:32:30, 1:46:00, 1:56:00mins.

-total forefoot volume: 1900m
-total speed volume: 540m

Session3: (7:30pm)

Weights/movements
-bench press slight incline- 1x3(170lbs), 1x2(180lbs.), 4x1(190lbs.); sets at 2:00, 7:00, 12:00, 17:00, 20:00, 23:00mins.
-stiff bent leg/goodmorning stance rows(40lb. dumbs)-4x6; sets at 0:00, 5:00, 10:00, 15:00
-farmer walks(40lb. dumbs)held at sides of legs-2x30sec walks; sets at 27:00, 30:00mins.
-farmer walks(40lb. dumbs) front rack style-2x30sec walks; sets at 33:00, 36:00mins.
-bent over rows(40lb dumbs)-2x8; sets at 39:00, 41:00mins.
-southpaw and orthodox slight stance dumbbell curls(40lb. dumbs)-4x9(2sets each stance); reps at 44:00, 47:00, 50:00, 53:00mins.

58

June 3, 2014(tuesday)

Bodyweights/weights/movements

-single leg lunge style stride hops(landing flatfootish heel toe, more supinated then pronate-45degree projection) -8x20m; sets at 0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 6:00, 7:00
-bent limb shuffle crawl-4x15secs; sets at 8:00, 9:00, 10:00, 11:00
-fist pushups(boxing gloves)-4x8reps; sets at 12:00, 13:00, 14:00, 15:00
-single leg lunge(fixed foot position)-4x6reps(each); sets at 16:30, 18:00, 19:30, 21:00
-stepups w/flatfoot high knee dorsiflex-4x6(each leg); sets at 22:30, 24:00, 25:30, 27:00

-boxing stance(left & right) forward raises(25lb.dumbs)(its like its a hands down roy
jones jab or cross lol)-8x3reps(4 sets each stance); sets at 28:30, 30:00, 31:30, 33:00
-power cleans(135lbs.)-4x3reps; sets at 34:00, 35:00, 36:00, 37:00

June 4, 2014(wednesday)

Weights(quick session)
-bench press(slight incline-190lbs.)- 3x1reps
-stiff bent leg/goof morning stance bent over rows(40lb.dumbs)-3x8reps (been doing these on my unlevel platform slight incline with a slight staggered boxing stance-i feel its like a slight prehab for roofing contracting by myself when im on a steep incline in a slight staggered goodmorning stance working beneath my center of mass in front and grabbing nailgun and placing shingles)

-Session notes: i’ve been utilizing this slight staggered boxing stance mainly while doing roofing contracts by myself(30 roofing renovations/contracts in past 6 years). How I began to utilize it was as a result of the ‘volume dense labourious slow moving standing static position’ of roofing by ones self, which would inevitably cause a whole leg joint complexes to splay inwards(very possible leading to dropped arch and bony navicular protrusion, sprained interstitial fluid blew up inward knee acl). So each time i have to move to the side, i’d feel supination in both feet and side lunge with already leading foot onto supinated position. Even when walking around on the roof(alot), i’d never walk straight up the incline, but walk at an angle(crooked), with the lead foot slightly supinated pidgeon toed. The walking stride relative to the body would be lead pidgeon toe foot=long stride; the trailing supinated duckfoot=short
stride landing slightly ahead inline with lead foot. Then seen a boxing video, of
manny pacquiao running up and down at angles on a hill(this confirmed my practice
of specific walking/movement as a vernacular to stay away from injury when carrying out ones labour/volume background activities.

session2:
General/movement/jogging(concrete asphalt flat track)

-6x30steps(jog/flatfoot pronate), 4x30steps(backpedal jog), 4x30steps(jog/flatfoot pronate); reps at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, 16:30, 18:00, 19:30

June 5, 2014(thursday)

Bodyweights/General(quick seszion)

-pullups(underhand fatbar)-3x5pulls(bodyweight)
-pullups(overhand fatbar)-2x5pulls(bodyweight)
-dips press(fatbar)-3x4presses(bodyweight)

June 6, 2014(friday)

Sprints/C.S.W.(grass flats/dips(dips btwn each soccer field)

-3x15m(bent limb shuffle crawl), 3x30m(backpedal jog), 2x10/50m(High knee/stride accel), 2x20m (Askip), 2x20m(Bskip), 2x10/20m(Askip/stride accel), 2x20/20m(Bskip/stride accel); reps ay 0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 6:30, 8:30, 10:00, 11:00, 12:00, 13:00, 14:00, 15:30, 17:30, 19:30

-workout: 1x120m(stride stand accel)(1.30m rate x3), 1x90m(stride 3pt accel)(1.30m rate x3), ; reps at 25:00, 28:30
-1x60m(stride stand accel)(1.45m rate x2), 1x60m(stride 3pt accel)(1.45m rate x2); reps at 42:30, 45:00
-1x40m, 50m, 60m(strides 3pt accels)(1.45m rate x2)(pass the 9.00m mark at 7 contacts); reps at 54:00, 57:00, 1:01:00
-1x70m, 90m, 120m(strides 3pt accels)(1.45m rate x2); reps at 1:10:00, 1:20:00, 1:34:00mins.

-total forefoot volume: 1100m
-total speed volume: 760m

Session3:
Weights(quick session)/General movement
-bench press slight incline(190lbs.)-3x1reps
-bent over rows/wide good mornstance-2x7reps
-walking/pushing and carrying sons at fair.

59

June 7, 2014(saturday)

General/movement walking
-5 hours walking carrying sons at fair.

June 8, 2014(sunday)

Bodyweights/weights/movements

-circuit: atg squat(wider feet duckstyle), atg squat(narrow feet pidgeon style), bent limb shuffle crawl, halfsquat(feet turned out slightly wider than shoulder), side lunge(left n right leg)- 2 sets of 6, 6, 30secs, 6, 6(each leg); each set at 0:00, 5:00mins.
sumo deadlift(left n right switch grips)- 4x3, 1x5, 1x7(245lbs.) (24reps total); sets at 15:00, 16:00, 17:00, 18:00, 20:00, 23:00mins.
-conventional deadlift(left n right switch grip)- 3x3(245lbs.)(9reps total); sets at 26:00, 29:00, 32:00mins.

June 10, 2014(tuesday)

General/bodyweights/movements

-circuit: dumbbell presses(various paths-40 lb.dumbs), stiff leg/bent over rows(boxing stagger stance-40 lb.dumbs), bent limb shuffle crawl, atg squats(shoulder n wider stance), half squats- 4 x 12secs, 10pulls, 30secs, 6/6squats, 15squats; sets at 0:00, 5:00, 10:00, 15:00
-baseball batting softball-8 line drives/flyballs per left n right stance, w/ get ball n
walkback(16total)(the field is long grass, thus similar to walking through bush)

June 11, 2014(wednesday)

Short sprints/short accelerative striding(0.25-0.23sec.frequency, grass slight incline)

-4x15m (bent limb shuffle crawl), 2x15m(backcrawl), 4x30m(backpedal jog), 4x20m(side shuffle), 4x20m(carioca), 2x10m(Askip), 1x20m(Askip), 2x20m(Bskip), 2x20m(high knee w/dorsiflexive), 2x20m(straight leg run); reps at 0:00, 1:00, 2:00, 3:00, 4:30, 6:00, 7:00, 8:00, 9:00, 10:00, 17:00, 18:00, 19:00, 20:00, 21:00, 22:00, 23:00, 24:00, 25:00, 25:30, 26:30, 27:30, 28:30, 29:30, 30:30, 31:30, 32:30

-workout: 1x9m(stride stand accel)(1.45m rate x3)(get to 9.00m in 7contacts), 3x9m(stride 3pt accel)(1.45m rate x3)(get to 9.00m in 7contacts); reps at 46:00, 47:15, 48:30, 50:00mins.
-1x13.1m(stride stand accel)(1.45m rate x3)(9.00-13.1m; 2.00, 2.10m stride rate)(get to 13.1m in 9 contacts), 2x13.1m(stride stand accel)(9.00-13.1m; 2.00, 2.10m stride rate)(get to 13.1m in 9contacts); reps at 58:00, 59:30, 1:01:00mins.
-3x13.1m(stride 3pt accel)(1.45m rate x3)(get to 13.1m in 9contacts), 1x15.3m(1.45m rate x3)(9.00-15.3m; 2.00, 2.10, 2.20m stride rate)(get to 15.3m in 10contacts); reps at 1:08:00, 1:09:30, 1:11:30, 1:15:00mins.
-2x15.3m(stride 3pt accel)(1.45m rate x3)(get to 15.3m in 10contacts); reps at 1:23:00, 1:25:30mins.
-2x15.3m(stride 3pt accel)(1.45m rate x3)(get to 15.3m in 10contacts); reps at 1:35:00, 1:39:00mins.

-total forefoot volume: 426m
-total speed volume: 186m

60

June 12, 2014(thursday)

General/movement

-Shadow jabstep technique(2hop shuffle to step(jab))-4x 30-45sec.; reps at 0:00, 1:30, 3:00, 4:30
-orthodox/southpaw stance forward shuffle/steps(3step lead forefoot, 3step lead heel toe)-4x 30-45sec.; reps at 6:00, 7:30, 9:00, 10:30
-orthodox/southpaw stance footwork(hop/shuffle on spot)with torso/jab feinting-4x 30sec.; reps at 12:00, 13:30, 15:00, 16:30
-side shuffling left n right(15sec.per way)- 4x 30sec; reps at 18:00, 19:30, 21:00, 22:30
-forward jabbing/stepping out of 2foot 2-3x hop(handpad target)- 4x 30sec.; 24:00, 25:30, 27:00, 28:30.

June 14, 2014(saturday)

Sprints/strides(ext.tempo,int.tempo) (0.29-0.25sec.frequency-concrete slight incline)

-1x150m(stride walk-into easy accel), 1x60m decline(stride skip-into easy accel), 1x120m(stride walk-into easy accel), 1x60m decline(stride skip-into easy accel), 1x90m(stride walk-into easy accel), 1x60m decline(stride skip-into easy accel); reps at 0:00, 2:00, 3:00, 5:00, 6:00, 8:00mins.

-2x20m(Askip), 2x20m(Bskip), 2x10/50m(High Knee dorsiflexive/stride accel); reps at 10:00, 11:00, 12:00, 13:00, 15:00, 18:00mins.
-2x180m(stride skip-into accel) 22:00, 27:00mins.

-total forefoot volume: 1100m

June 15, 2014

Short sprints/C.S.W.(0.25-0.23sec.frequency- concrete slight incline)

3x10m(bent limb shuffle crawl), 3x30m(backpedal jog), 4x20m(side shuffle), 4x20m(carioca), 2x10m(VMO hops), 2x20m(Askip), 2x20m(Bskip), 2x20m(high kneedorzi), 2x20m(slr); reps at 0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 7:00, 8:00, 9:00, 10:00, 11:00, 12:00, 13:00, 14:00, 15:00, 16:00, 23:00, 24:00, 25:00, 26:00, 28:00, 29:00, 30:00, 31:00mins.

-1x9m(stride stand accel)(1.45m rate x3)(9.00m mark- get it 7contacts), 2x9m(stride 3pt accel)(1.45m rate x3)(9.00m mark-get it 7contacts); reps at 33:00, 34:30, 36:00mins.
-1x20m(stride stand accel)(1.45m rate x3)(9.00-11.00m 2.00m rate x1)(pass through 11.00m in 8contacts) , 2x20m(stride 3pt accel)(1.45m rate x3)(9.00-11.00m 2.00m rate x1)(pass through 11.00m in 8contacts); reps at 44:30, 46:30, 48:00mins.
-2x30m(stride 3pt accel)(1.45m rate x3)(9.00m mark-pass at 7contacts); reps at 58:00, 1:01:30mins.

-2x40m(stride 3pt accel)(1.45m rate x3)(9.00m mark- pass at 7contacts); reps at 1:11:00, 1:21:00mins.

-2x50m(stride 3pt accel)(1.45m rate x3)(9.00m mark-pass at 7contacts); reps at 1:31:00, 1:41:00mins.

-total forefoot volume: 587m
-total speed volume: 327m