Da Bad Guy '06

scarface · September 28, 2005, 9:55am

09-26-05 (Mon)

Warm up:
Drills
4 x 30m (100%)
2 x 300m (95%)
Weights
Ab circuit

09-27-05 (Tues)

Tempo
Ab circuit

09-28-05 (Wed)

Warm up:
Drills
4 x 30m (100%)
2 x 300m (95%)
Weights
Ab circuit

Nikoluski · September 28, 2005, 10:43am

What are your recoveries between the 300s?
Your event(s)?
Thanks!

scarface · September 28, 2005, 2:31pm

10-30 mins depending on intensity and time of year. Right now its closer to 10min.

60m/100m.

Nikoluski · September 28, 2005, 7:30pm

Following both S to L and L to S?
Hope it works well!
Good luck!

scarface · September 29, 2005, 12:11am

Generally S to L with main focus on acceleration.

And Thanks!

scarface · October 1, 2005, 1:33pm

9-29-05 (Thur)

Tempo
Ab circuit

09-30-05 (Fri)

Warm up:
Drills
8 x 30m (100%)
4 x 60 (95%)
Weights
Ab circuit

10-01-05 (Sat)

Tempo
Ab circuit

10-02-05 (Sun)

Off

scarface · October 7, 2005, 7:16pm

10-03-05 (Mon)

Warm up:
Drills
4 x 30m (100%)
2 x 300m (95%)
Weights
Ab circuit

10-04-05 (Tues)

Tempo
Ab circuit

10-05-05 (Wed)

Warm up:
Drills

10-06-05 (Thur)

Tempo
Ab circuit

10-07-05 (Fri)

Warm up:
Drills

10-08-05 (Sat)

Off

10-09-05 (Sun)

Off

scarface · October 14, 2005, 11:06am

10-10-05 (Mon)

Warm up:
Drills
8 x 30m (100%)
6 x 60m (95%)
Weights
Ab circuit

10-11-05 (Tues)

Tempo
Ab circuit

10-12-05 (Wed)

Warm up:
Drills
8 x 30m (100%)
6 x 60m (95%)
Weights
Ab circuit

10-13-05 (Thur)

Tempo
Ab circuit

10-14-05 (Fri)

Warm up:
Drills
8 x 30m (100%)
2 x 300 (95%)
Weights
Ab circuit

10-15-05 (Sat)

Tempo
Ab circuit

10-16-05 (Sun)

Off

*Volume now in place

scarface · October 21, 2005, 11:43am

10-17-05 (Mon)

Warm up:
Drills
8 x 30m (100%)
6 x 60m (95%)
Hvy Weights
Ab circuit

10-18-05 (Tues)

Tempo
Ab circuit

10-19-05 (Wed)

Warm up:
Drills
8 x 30m (100%)
6 x 60m (95%)
Hvy Weights
Ab circuit

10-20-05 (Thur)

Tempo
Ab circuit

10-21-05 (Fri)

Warm up:
Drills
8 x 30m (100%)
2 x 300 (95%)
Hvy Weights
Ab circuit

10-22-05 (Sat)

Tempo
Ab circuit

10-23-05 (Sun)

Off

scarface · October 28, 2005, 11:57am

10-24-05 (Mon)

Warm up:
Drills
8 x 30m (100%)
2 x 300 (95%)
Hvy Weights
Ab circuit

10-25-05 (Tues)

Tempo
Ab circuit

10-26-05 (Wed)

Warm up:
Drills
8 x 30m (100%)
2 x 300 (95%)
Hvy Weights
Ab circuit

10-27-05 (Thur)

Tempo
Ab circuit

10-28-05 (Fri)

Warm up:
Drills
8 x 30m (100%)
6 x 60m (95%)
Hvy Weights
Ab circuit

10-29-05 (Sat)

Tempo
Ab circuit

10-30-05 (Sun)

Off

scarface · November 3, 2005, 10:22am

10-31-05 (Mon)

Warm up:
Drills
8 x 30m (100%)
6 x 60m (95%)
Hvy Weights
Ab circuit

11-01-05 (Tues)

Tempo
Ab circuit

11-02-05 (Wed)

Warm up:
Drills
8 x 30m (100%)
2 x 300 (95%)
Hvy Weights: Bench Press: 2@300lbs
Ab circuit

11-03-05 (Thur)

Tempo
Ab circuit

11-04-05 (Fri)

Warm up:
Drills
8 x 30m (100%)
6 x 60m (95%)
Hvy Weights
Ab circuit

11-05-05 (Sat)

Tempo
Ab circuit

11-06-05 (Sun)

Off

heatwave13 · November 3, 2005, 2:04pm

Hey Scarface, I gotta question for you.

Have you, by any chance, been timing your 30m/60m runs in order to keep up with your progress? If so, how long did it take you to notice improvements in these short bursts of speed. I’ve just started to add this type of work into my plan.

scarface · November 3, 2005, 2:28pm

In the 30m, I am able to get to my PR times fairly quickly. It usually takes only a few weeks; then, it’s more a matter of maintenance with little fluctuation either way.

The 60’s, on the other hand, are more complicated… Because, in this current phase, acceleration is the primary goal my 60’s are done with 45m 100% and 15m maintain. I usually only time the maximum speed portion of my short runs. So in other words 95% 60m times are based on 45m at 100% with 15m maintenance. I only worry about timing in the 60m with TT and meet results during this phase! Hope that makes sense to ya!?

scarface · November 9, 2005, 10:13am

11-07-05 (Mon)

Warm up:
Drills
8 x 30m (100%)
6 x 60m (95%)
Drills
Ab circuit

11-08-05 (Tues)

Tempo
Ab circuit

11-09-05 (Wed)

Warm up:
Drills
8 x 30m (100%)
2 x 300 (95%)
Drills
Ab circuit

11-10-05 (Thur)

Tempo
Ab circuit

11-11-05 (Fri)

Warm up:
Drills
8 x 30m (100%)
6 x 60m (95%)
Drills
Ab circuit

11-12-05 (Sat)

Tempo
Ab circuit

11-13-05 (Sun)

Off

Nikoluski · November 9, 2005, 10:28am

The best avatar EVER!!

scarface · November 16, 2005, 10:31am

Thanks! I like it too

scarface · November 16, 2005, 10:33am

11-14-05 (Mon)

Warm up:
Drills
8 x 30m (100%)
6 x 60m (95%)
Hvy Weights
Ab work

11-15-05 (Tues)

Tempo
Ab work

11-16-05 (Wed)

Warm up:
Drills
8 x 30m (100%)
2 x 300 (95%)
Hvy Weights
Ab work

11-17-05 (Thur)

Tempo
Ab work

11-18-05 (Fri)

Warm up:
Drills
8 x 30m (100%)
6 x 60m (95%)
Hvy Weights
Ab work

11-19-05 (Sat)

Tempo
Ab work

11-20-05 (Sun)

Off

scarface · November 24, 2005, 8:46pm

11-21-05 (Mon)

Off

11-22-05 (Tues)

Warm up:
Drills
8 x 30m (100%)
6 x 60m (95%)
Hvy Weights: Bench Press: 2x4@320lbs*
Ab work

11-23-05 (Wed)

Drills
Tempo
Ab work

11-24-05 (Thur)

Off

11-25-05 (Fri)

Warm up:
Drills
8 x 30m (100%)
2 x 300 (95%)
Hvy Weights
Ab work

11-26-05 (Sat)

Drills
Tempo
Ab work

11-27-05 (Sun)

Off

*Strength back in place!

scarface · November 27, 2005, 11:20pm

11-28-05 (Mon)

Warm up:
Drills
8 x 30m (100%)
6 x 60m (95%)
Hvy Weights
Ab work

11-29-05 (Tues)

Drills
Tempo
Ab work

11-30-05 (Wed)

Warm up:
Drills
8 x 30m (100%)
2 x 300 (95%)
Hvy Weights
Ab work

scarface · November 27, 2005, 11:24pm

Dec 1-31

Precomp