12/14/05
Wed: accel dev/ sled
5x10m block starts w/1min rest b/w ea
5min rec
2x20m sled pulls (30lb) w/2min rest b/w ea
4min rec
2x30m sled pulls (30lb) w/3min rest b/w ea
6min rec
2x40m sled pulls (30lb) w/4min rest b/w ea
Lifting:
Barbell Squat 1x10-12, 2x8-10: 185x5 wu, 255x10, 265x6, 260x4
RDL 2x10-12: 220x12, 230x10
Pushups 2x Max: 54, 22
Reverse pullups 2x Max: 20, 11
Larimore Lunge 1x12ea: 40
MR leg curls 1x15
Toe Taps 1x40: 40
MR abduction 1x12ea
Core
Ben…you really DID pick it up with those squats… 
I suppose I have been a threat to you 
Like I said Stef, time to step my game up…You a threat in the weight room, HA!..It was just makes me want to put up more weight than EVER before…reps w/300lb by the end of the year!!!
And by the way, I now know for a fact that YOU can out squat the entire men’s Basketball team!! Keep it comin bud!
12/15/05
Thur: Extensive Tempo on bike
5x100m
4x150m
4x150m
bb circuit
alt core
12/16/05
Fri: speed
Took today off from running to rest my legs which are still tired from my heavy squat day.
Alt core
12/17/05
Sat: Active Recovery
30min elliptical
30min bike
12/18/05
Sun: Off
Alt abs
12/19/05
GPP week 8
Mon: accel dev
5x10m block starts w/1min rest b/w ea
5min rec
4x30m w/3min rest b/w ea
12min rec
3x40m w/4min rest b/w ea
Lifting:
Bench Press 1x8-10, 2x6-8: 135x5 wu, 170x9/1pu 175x6/2pu, 180x2/6(pushups)
Seated Row 2x10: 110, 125
Clap pushups 2x max (emphasis on height): 28, 15
MB smash 2x16: 14, 14
DB shrugs 2x10-12: 85x12, 85x12
Core
12/20/05
Tues: extensive tempo on bike
5x200
3x alternating 150, 200
3x150
total volume = 2500m
bb circuit
alt core
hurdle mobility
i also think you have to choose your weihgt program: Do 3x8 or 9-6-3 for example.
12/21/05
Wed: speed/accel dev
5x10m block starts w/1 min rest b/w ea
5 min rec
4x35m sled runs (35lb) w/3:30 rest b/w ea
Lifting:
Barbell Squat 1x10-12, 2x8-10: 185x5 wu, 255x19, 265x5, 245x7
RDL 2x10-12: 225x12, 235x10
Pushups 2x Max: 52, 28
Reverse pullups 2x Max: 19, 13
Larimore Lunge 1x12ea: 40
Ham curls 1x15 : 75
Calf raises 1x20ea: 15
abduction 2x12: 80, 85
Core
12/22/05
Thur: extensive tempo on bike
6x150m
6x100m
Total Volume = 1500m
BB circuit
alt core
12/23/05
Fri: speed/accel dev
5x15m block starts w/1:30 rest b/w ea
6min rec
3x40m w/4min rest b/w ea
12min rec
3x25m w/2:30 rest b/w ea
Lifting:
abs
static pushups
abs
1x13 wg pullups
abs
2x15ea sl squat
abs
2x1min 25lb plate curl-prs-ext
abs
core
Just wanted to ask the forums opinion on starting my SPP phase next week.
I want to transition in to SPP by doing the following and just wanted some feedback/suggestions with what I have and what you would do…(this is for a 55/60m- & 200m indoors season runner mind you)
Also, my more intense weight days will stay the same (mon-wed-fri).
I’m going to put block starts in to my mon-wed-fri workouts because I feel this is a weakness and I want to get as many reps in as I can.
Mon: Max Velocity
5x10m block starts
4x30m Fly Ins (30m accel)
4x20m Fly Ins (40m accel)
Tue: extensive tempo
Wed: Accel Dev or sprints
Sprints ex 1:
5x10m block starts
4x60m
Accel ex 1:
5x15m block starts
3x40m
3x25m
Thur: extensive tempo
Fri: Spec/speed End
ex 1:
5x10m block starts
2x80
2x100
1x120m
ex2:
5x10m block starts
2x80m
1x100m
1x120m
Sat: Active recovery
Critique AWAY!!!
12/24/05
Sat: active recovery
60 min stationary bike
12/25/05
Sun: OFF
12/26/05
Due to all the indoor facilities being closed for x-mas break, this is going to be an active recovery week and then I’m gonna do 1 more week of GPP and then start my SPP.
Mon: OFF
Off of creatine cycle
12/27/05
Tue: Active Recovery
Warm Up jog
Dynamic stretching/warmup
Accelerations
Cool down + (5 min bike)
Static stretching
Core
12/28/05
Wed: Active recovery
Warm up jog
dynamic stretching
2x5x100m tempo runs w/50m wlk bk rest b/w ea
cool down + (5 min bike)
Static stretching
Extended core + stability
Yo buddy,
are you doing your running indoors or outdoors?
What kind of indoor facilities do you have?