09/11/08 SPP week 1, deload. Body weight - 78.6k no change
creatine, Caffiene.
2pm
Drills A’s, B’s, Running A’s, Running B’s, SL running.
activation donkey kicks, hip thrusts, reverse hypes.
Approach work Jump spikes, 20 strides =41.50m
Full approach, accelerate from cone (6 strides out)
x4
Recovery Stretch, Contrast bath
6-8pm
Long Jump 10cm box, 8 cue = knee. 5 jumps. 5x8 strides off the floor, same que, ok…
Weights 2x8 Bench 90k
Rehab - 2x5x120k eccentric SL leg press
Eccentric Decline Squats SL - 2x10x25k
stability step ups. Single leg drop jumps (50cm box, onto stability matt) 3x10
Abs 400. rep range = 20 -100
Recovery
Stretch, 60g Carbs. 20g Whey. creatine. Foam roll.
Mag PM