2/24/06
Fri: active rec
weighted core: mid/upper
2/27/06
GPP 2 (prep for outdoors)
Mon: speed/accel dev
10x10m block starts w/1min rest b/w ea
10min rec
10x10m starts from 3-pt stance w/1min rest b/w ea
Lifting:
BB Squat 2x10-12: 155x5 deep wu, 260x12, 270x8
RDL 1x10-12: 245x10, 135x15 (speed set)
max pushups 2x: 54, 26
max rev pull ups 2x: 16, 13
db step ups 1x10ea: 20
mr mil prs 1x12
DB Shrugs 1x10-12: 90x12
Core:
rev hyper w/weight b/h head 3x12: 15, 15, 15,
Lower assorted
2/28/06
tues: tempo alt
3x5x10 hurdle walkovers w/30sec rest b/w reps & 2min rest b/w sets
bb circuit A
core: oblique/sides
3/1/06
wed: speed/low vol accel dev
5x15m block starts w/1:30 rest b/w ea
Lifting:
Bench Press 2x10-12: 135x5 wu, 170x8/4pu, 170x5/7pu
MR Row 2x: 12. 10
Clap Pushups 1xmax: 25
Larimore Lunge 1x10ea: 45x10ea
med ball smash 1x15: 14
mr leg curl 1x12
3 way tri/delt ext 2x10ea: 10, 10
mr adduction 1x10
Core:
rev hyp w/weight b/h head 3x15: 10, 10, 10
Upper/mid assorted
3/2/06
thur: tempo alt
1x5x35 sec mtn climbers w/1min rest b/w ea
3min rec
1x5x35 sec mtn climbers w/1min rest b/w ea
bb circuit B
core: med ball obliques/sides
3/3/06
fri: speed/accel dev
10x10m block starts w/1min rest b/w ea
Lifting:
asst abs alt w/pushups
2x3x10 sec quick feet
2x20sec pullups: 15, 5
1x1min tri-bi-sh lift w/25lb plate
9min 3-way ab circuit
bb mil prs 3x10: 95x10, 100x10, 105x7/65x3
Core:
rev hyp w/weight b/h head 4x10: 15, 20, 20, 10
upper/lower weighted abs
3/4/06
Sat: active recovery
25min bike
3/5/06
sun: off
3/6/06
mon: speed/accel dev
6x10m block starts w/1min rest b/w ea
10min rec
6x15m block starts w/1:30 rest b/w ea
Lifting:
BB Squat 2x10-12: 155x5 deep wu, 265x12, 275x8
RDL 1x10-12: 250x12, 185x15 (speed set)
max pushups 2x: 56, 30
max rev pull ups 2x: 17, 15
db step ups 1x10ea: 25
mr mil prs 1x12
DB Shrugs 1x10-12: 90x12
MR assuction 1x12ea
Core:
rev hyper w/weight b/h head 3x15: 10, 10, 10,
Lower assorted
3/7/06
Tues: alt tempo
1x10x10ea hurdle walkovers w/30sec rest b/w ea
3min rec
1x5x10ea sl hurdle walkovers w/30 sec rest b/w ea
1x3x10ea side hurdle walkovers w/30sec rest b/w ea
1x2x10ea hurdle walkovers w/30sec rest b/w ea
bb circuit A
core: med ball throws/oblique/sides
3/8/06
wed: speed/accel dev: low vol day
5x10m block starts w/1min rest b/w ea
5min rec
3x15m from 3pt stance w/1:30 rest b/w ea
3x20m from 3pt stance w/2min rest b/w ea
Lifting:
Bench Press 2x10-12: 135x5 wu, 170x7/5pu, 170x4/8pu, (135xmax rep set)
MR Row 2x: 12. 10
Clap Pushups 1xmax: 26
Larimore Lunge 1x10ea: 45x10ea
med ball smash 1x20: 12
mr leg curl 1x12
3 way tri/delt ext 1x10ea: 12.5
Core:
rev hyp w/weight b/h head 2x10w/weight, 2x15 bw: 20, bw, 20, bw
Upper/mid assorted
3/9/06
Tues: active rec
I was dead tired today (probably from the hard-core lift I did on monday with my friends Chris, we kicked each others butt pretty good!) so I used today to recover for my speed day tomr’w.
core: weighted oblique/sides
3/10/06
fri: speed/accel dev
5x10m block starts w/1min rest b/w ea
5min rec
4x15m starts w/o blocks w/1:30rest b/w ea
6min rec
3x20m starts w/o blocks w/2min rest b/w ea
Lifting:
asst abs alt w/pushups
quick feet/ladder drills
2x20sec pullups: 15, 6
9min 3-way ab circuit
2x70sec arm claps
bb mil prs 2x10: 100x10, 105x5/65x5, (65xmax rep)
Core:
upper/lower weighted abs
3/11/06
Sat: active rec
jog
dynamic warmup
TENNIS!!!
static stretching
3/12/06
Sun: OFF
3/13/06
Mon: speed/accel dev
8x10m block starts w/1min rest b/w ea
6min rec
5x15m block starts w/1:30 rest b/w ea
Lifting:
BB Squat 2x8-10: 175x5 deep wu, 270x10, 285x9, (200x10 deep speed set)
RDL 1x10-12: 250x10, 225x10 (narrow grip speed set)
max pushups 2x: 50, 24
max rev pull ups 2x: 17, 13
db step ups 1x10ea: 25
mr mil prs 1x12
DB Shrugs 1x10-12: 95x10, (75x10 static hold b/w ea)
Core:
rev hyper w/weight b/h head 4x10: 20, 20, 20, 20
Lower assorted
Creatine cycle week 1
3/14/06
Tues: alt tempo
Hurdle walkovers:
3x10fwd/10bk single hurdle walkovers w/30 sec rest b/w sets
2min rec
3x10ea alt leg single low hurdle walkovers w/30 sec rest b/w sets
2min rec
2x10fwd/10bk single 2nd level hurdle walkovers w/30sec rest b/w sets
3x10R/10L single hurdle low lateral walkovers w/30 sec rest b/w sets
2min rec
2x10R/10L single hurdle 2nd level hurdle walkovers w/30sec rest b/w sets
2x10R/10L single hurdle 2nd level lateral walkovers w/30sec rest b/w sets
BB circuit A
Core: oblique/sides
3/15/06
Wed: speed/ max V
5x10m block starts w/1min rest b/w ea
5min rec
4x40m flys (20m accel & 20m fly zone), w/4-5min rest b/w ea
Lifting:
Bench Press 2x8-10: 135x5 wu, 170x8/2pu, 170x5/5pu, (135xmax rep set)
MR Row 2x: 10, 8
Clap Pushups 1xmax: 30
Larimore Lunge 1x10ea: 45x12ea
med ball smash 1x20: 12
mr leg curl 1x12
3 way tri/delt ext 2x10ea: 12.5, 10
Core:
rev hyp w/weight b/h head 3x15, 10, 10, 10
Upper/mid assorted
3/16/06
Thur: low vol tempo
5x200m w/100m wlk bk rest b/w ea
1000m total volume
Hammer practice
BB circuit B
Core: weighted oblique/twists
3/17/06
Fri: sp. end
5x10m block starts w/1min rest b/w ea
5min rec
4x80m w/8min rest b/w ea
Lifting:
bb mil prs 3x8-10: 100x10, 110x5/40lb dbx5, 115x3/45lb dbx7
Core: weighted upper