damn run 30 then jog a 400
Run for 30sec then jog 60s then repeat 6 reps
Next block 5x40sec runs follow by 60sec jog follow by 60sec walk then repeat
How much further do they take that out?
Pretty much turns into all int tempo…
Tue r 3/8m btw reps/sets
BB work
2x200 30 w 27m
2x150 21w 19m
OR
2x300 w54 m48
2x250 45/40
Longer sprinters:
g2
2x450
2x350
g3
4x600
4x400
Accel is done on Monday - starts out as 6x30 then 6x40 then move to something like this most weeks.
Acceleration: (25m)
2 sets
-3 x SLB->accel
-2 x hop hop
-2 x push up clap
-2 x blocks (h2)
10-4 thanks
Thanks for this, Would you know what the bodybuilding and strength endurance/fitness work would look like.
LSU BODY BUILDING TRAINING - SPRINTS/HURDLES
Instructions: 30 continuous repetitions with light weight in approximately 40 seconds Set your beeper watch on 40 seconds for exercise / 20 seconds for rest
Day 1 Day 2
Lat Pull Down Upright Row
Leg L’s Alternating Toe Touch
Seated Behind Neck Press Frog Hangs
Hanging Double Leg Eagles Double Arm Curl
Leg Extension (Up quick/down slow) Triceps Extension
Leg Curl (Up quick/down slow) Standing Russian Twist
Alternating Pull up/Chin up Leg Extension (Up quick/2 pauses down)
Dips Leg Curl (Up quick/2 pauses down)
Dorsi Flexor Back Hyperextension
Toe Raise (Heel in/out) Pushup
Back Hyperextension Hip Flexor
Standing Russian Twist Dorsi Flexor
Box Jumps Running Arms
Hip Flexor Leg L’s
Running Arms Dips
Cable Exercises x 10 each legCable Exercises x 10 each leg Abductor/Adductor/Hip Extensor/Trail Leg Circles
I will post the SE circuits in another post.
Done on almost every Wed:
Hurdle mobility
20m lunge exe
60m str leg bound with fast leg every 5 count
60m sprint drill
30x med ball
30x abs
30x remedial exe
Done on almost every fri
Multi jump 20x ri 40s
sprint drill 20s ri 20s
Tempo run 40s to 2 ri 2m
Example
Series A:
Rocket jumps/high knees/tempo run
Straddle jumps/Askip/tempo run
Split jumps/alt fast leg/tempo run
Star jumps/carioca/tempo run
thanks for the detailed response RB, REALLY HELPFUL.Cheers
Name: Xavier Carter
Body Weight: 195
Power Clean 1-rep max: 265
Bench Press 1-rep max: 275
Squat Projected 1-rep max: 380
Week 7:
Day 1
Snatch 4x5 @ 107
Rep Jerk (1-8) 3x8 @ 88
Power Clean 4x8 @ 172
Bench 3x10 @ 151
Squats - Deep 3x7 @ 190
Day 2
Hang Snatch 3x5 @ 98
Power Clean 4x5 @ 172
S.Leg Squat (each) 3x10 @ 95
Bent Leg Deadlift 3x8 @ 142
Walking Lunge 3x12 @ 40
Day 3
Hang Clean 3x7 @ 159
Seated Military Press 3x10 @ 124
Lunge Jump 4x10 @ 20
Alternating Lat Pull 3x12 @ 50
St.Leg Deadlift 3x8 @ 122
Thanks for all these workouts. Some interesting ideas here.
Not sure about the BB workout though. Seems like a crazy variety and number of exercises, looks like 17 different ones on each of day 1 and day 2.
For practical purposes I would need to train at midnight to get enough space in my gym to do these consecutively !
Personally I prefer 3 or 4 basic bodywt exercises (push up, sit up and plank variations, squats, lunges) going a bit heavier with some KB swings, dumb bell snatch type of dynamic stuff. Not usually more than 6 or 7 exercises in a set. Fear of cross fit injuries …
If you saw the video above the weights are extremely light and these athletes are young and very talented. Gotta make up for the low volume tempo runs, Charlie is doing 2000m+ while lsu is doing 6 reps let’s say over 200m with bb circuits, and gs work etc.
Week 3 - other week 1-2 are similar - week 4 testing
Mon
Warm Up: E
Acceleration:
6x30m
MultiJump:
Bx20m
Cx3
Weights:
Day 1
Shot Throws: Ax6
(First 2 exercises)
Cooldown: E
Tue
Warm Up: C- w/ BSR
General Strength:
RI=20” on / 20” off
Body Build:
Day 1
30 reps/40 seconds
Extensive Tempo:
(Parade Grounds)
g1
-6x30" w/jog 1’
g2
-6x40" w/jog 1’
g3
-6x1’ w/jog 2’
Cooldown: B
Wed
Warm Up: D
Hurdle/Lunge/Bound/Drill/
Ab/Remedial Circuit
-4 circuits
Weights:
Day 2
Shot Throws: Ax6
(Last 2 exercises)
Cooldown: C
Thur
Warm Up: A- w/ BSR
Body Build:
Day 2
30 reps/40 seconds
Stadiums:
RI=2:30
-2xtriple
-2xsingle
-2xdouble
-1xbleacher
Cooldown: A
Fri
Warm Up: D
Jump Run: C
(soccer field)
-drills x 4 each
-g1 run 1’
-g2 run 1’20"
(No jumps)
-g3 run 2’20"
Cooldown: Walk w/ BSR
Sat
Warm Up: A
Hills:
RI=2’
g1-6 hills
g2-7 hills
RI=1:30"
g3-7 hills
Weights:
Day 3
Shot Throws: Ax6
(First 2 exercises)
Cooldown: E
I memba watching this video a while back…
Young and talented - well that counts me out.
Good point on the tempo volumes. Plenty of athletes like circuits for the general all round fitness and for reducing impact stresses from running volumes.
Well, hopefully we can get some good conversation going… I feel there are some things we can take from this training regardless of our age.