I have just finished my 6th week of GPP. I started running (tempo) work. My week looks liked this
Sun - Tempo - 2 x 5 x 15 secs run, 45 secs rest (My first run other than W/U for 3 months)
Mon - Tempo - in pool - 2 x 10 x 25m with 30sec rest
Tue - Weights (easy 3 x 10 @ 55%)
Wed - Tempo - Treadmill - 8 x 30seconds work and rest
Thu - Weights (easy 3 x 10 @ 55%)
Fri - “Repeat Monday”
Sat - Study (10 - 6pm) - That today 10th May
Sun - Tempo - 2 x 5 x 90m, 50m walk recovery
Other sessions
5 sessions of abs - total week 1200
3 chiro sessions
1 Fitball sessions
I am currently unable to do sprinting and heavy weights and no squats (with weight), deadlifts or olympic lifting.
Well there it is.
I have seen improvement in general fitness and have started to lose weight (2 kg).
Next 3 weeks are the most important to recovery. See chiro treatment, work deadlines and Uni assignment & exams. Also the introduction of speed work and wearing of spikes.
Tuesday - Did about 15 minutes of hurdle drills. Couldn’t jog due to left hamstring.
Wednesday - weights - Bench Press 2 x 6 at max (had stopper), Chin Ups - 3 types - 1 set of max (not many), squats 2 x 6 (first time using more weight than benches and Reverse Leg PRess 2 x 6 xmax
Thursday - Chiropractor said hamstring problem is due to insertation problem (advised me to use a heat rub after training on area) Happy to know it isn’t lower back related as all is pretty good in that area.
Friday - Weights - Deadlift 2 x 6 at 90% of RM, Jerk 1 x 4 @98%,Step Ups 2 x 6 (12) at easy, Lying Hip Extension with Cable 2 x 5 slow + 5 fast x 5
Saturday -bugger all. Ate too much, and watch sport all day.
Sunday - Track - 6 x 15 m accelerations + 1 x 60 at 97% + 3 Hurdle drisl over 3 hurdles for 3 sets.
Happy I got through acceleration work even though it wasn’t super hard accerleration or the distance I wanted. Holding back because of Hamstring tendon.
Has been the coldest and wettest week for a while - during week averaging 6 degree at training
Monday - Stretching session
Tuesday - evening. Planned speed session, but air temp of 4 degrees, decided on long tempos - couldn’t warm up properly and hamstring very tight. 2 x 400, 300, 200, 100 with same time recvoery (not quick)
Wednesday - 7 am Weights.
Bench Press 2 x 6 @ 7RM, Back Squats 2 x 6 @ 10RM, Pull Ups & Chin Ups 3 sets (total) x max , Reverse Leg Press 2 x 6 @ 7RM ( Have gone up every week)
Thursday - 6pm Tempo (2 x 10 x 100 with bodyweight before and after each run)
Friday - Planned weights - slept badly and shoulders aching from cold weather
Saturday - Fun session (not) 4 hours of reading research and journalson consolidation of financial reports.
Sunday - Speed Session 6 x 15m acceleration, 3 minute recovery + 1 x 60m + Circuit of abs, bodyweight and hurdle drills.
Training has been going steady for 4 weeks. Planned sessions have been changing almost daily due to weather patterns. Out of 12 track sessions 2 have been half decent weather, rest below 10degrees C, windy or wet.
So have introduced longer speed endurance or shorter acceleration work.
Weights are starting to move forward - even though I am forcing myself to back off.
Last track session ran 2 tenths training best for year over standing 30 in weather under 10 degrees and constant rain for 2 days.
Scaring more people which is fun.
Basic weeks has been
Mon - Conditioning - Pilates or Kick Boxing
Tue - Track Session - Speed Endurance
Wed - Weights - Strength
Thu - Track Session - Tempo plus body weight (2000m)
Fri - Was weights, now sleep in or pool session
Sat - Killer. Track Session - Speed and weights
Sun - Off - My turn to be pain in the arse coach. My favourite session
22.9 Rest - tired
23.9 Track - I guess Endurance 1
60m in 7.63, 9 minutes rest
80m in 9.48,11 minutes rest
100m in 12.48.
All from first step - slight slightly sore, a very strong wind across track. First training days in shorts. Lovely white legs.
24.9 Weights
Deadlift - Regular 2 x 4
Snatch Pull 1 x 4
Military Press 2 x 4 with 10 second hold after last rep
Back Extension + Row 2 x 10
25.9 Truly terrible day. Had 20mm of rain. Shins sore
26.9 Weights
Dips 2 x max
Pull Ups/Chin Ups 2 x max
Back Squat and Jump Squats 2 x 4
27.9 Track - Speed
5 x starts over 10 - 20m
2 x 90 In and outs.
Burn Out push ups
AFL Grand Final day - My team won.
I really enjoy training and being dehydrated before drinking alcohol - I am a cheap drinker then.
28.9 Coaching
29.9 Latin Dancing for 20 minutes
30.9 Track - Special Endurance
90m in 11.42,11 minutes
120m in 15.50 - 1 second quicker than 1 month ago
1.10 Weights
Deadlift - Regular 2 x 4
Deadlift - Snatch 1 x 4
Military Press 3 x 4 with 10 sec hold at end of each set
Have lost 4kg in 5 weeks down from 92 to 88kg now only 10 to go.
This week has been different all training was pretty intense, but didn’t do many sessions due to assignments and coaching commitments.
2.10 Tempo Session
On Grass 2 x 10 x 100 (not timed) 50m rest reps + 100m rest set
On track 3 x 300 (not timed) 100m walk rest
Why did I do 300's because I was dumb :)
3.10 Weights
Back Squat 2 x 4
Reverse Leg Press 2 x 4
Dips 2 x max
Pull Ups/ Chin Ups 2 x max
4.10 Coaching, assignment and organising wedding plans (not my own)
5.10 Coaching (8:30 to 5:30) managed to fit in some training
Short Hill at 5degrees
4 x 3 x 20 m Set 1 normal, sets 2 & 3 Acceleration Med Ball Throws and set 4 med ball above head.
Medball Throws and rebounds
Chest Throws and Overhead throws 2 x 6
Tightened up in hamstrings, gluts and lower back
7.10 Special Endurance
Split Reps 150m + 100m; 100m walk between reps and 10 minutes between sets. at aroun 85-90%
23.10 Tempo on Grass with bodyweight exercises
10 x 100m
24.10 off
24.10 Competition 100m in 12.81
Happy with it good start and acceleration, lacking speed and endurance. Weather was ordinary 10degrees C and head wind - southerly wind.
27.10 Competition and training
60m in 7.95 - reacted to gun, stood up in blocks lost race there.
then did a split SE session
105m walk back and a 120
Weights
Power Clean + Military Press 3 x 2 + 3 x 2
Deadlift + Hang Leg Raise 3 x 2 + 3 x 5
28.10 (today) tight and sore. Chest sore - no idea why.
But lower back has been tight, but not as bad as I have expected.
Work on Max speed, speed endurance and block work - but will emphasise the first two in training.
rest of the week will be easy or off - have exam next week, can start hard after that.
Happy with things - not great but not poor and know (I think) what I need to work on.
8.11 Competition 100m in 12.86 (1.8m headwind) nice day. Structure of race better. Didn’t pop up as quickly, reaction and intitial movement wasn’t as good but first 30 better overall.
9.11 Recovery
10.11 Tempo on Grass 7 x 300m, 100m recovery. Shins killing me afterward. Oval was dry as a bone and compact.
11.11 Morning (7am) Weights
Power Clean 2 x 2
Deadlift 2 x 2
Bench Press 2 x 2\
Evening (6pm)
Speed session stopped after warmup - shins sore. Treatment
EDIT - no training had some needles - tetanus booster etc..
12.11 Tempo - Pool
2 x 6 x 45 seconds. 15 seconds/reps and 1.15 minute/sets
13.11 Morning weights
Power Snatch 2 x 2
Jump up on steps 1 x 2
Back Squat 2 x 2
Jump Squats 2 x 2
(shins feel okay) plan to do track session tonight. See how they are after warmup
15.11 Competition in 33 degrees and very windy
Hammer in 43m, 60 in 8:16 very slow had nothing
16.11 Easy stretch
17.11 (am) Tempo - Rowing Machine
8 x 30 seconds on, 30 seconds rest
(pm) Yoga for 45 minutes
18.11 (pm) 4 x flying 20’s around 2.4, 6 minutes rest
1 150m in 19.23
19.11 (am) Tempo - Pool
2 x 6 x 45 seconds; 15 sec/reps, 1.15 min/sets
20.11 (am) Weight - maintenance
Power Clean, Jerk, Chest Throws and Jump Squats
21 - 24.11 Rest.
Averaged 5 hours sleep. Best man for a wedding.
Lost 2 kilograms over weekend. Very active though especially on dance floors of reception and local clubs. My bum was a hit with the females. God I love sprinting
I see your in Tasmania, i was going to run the Burnie gift on news day instead i’ll be competing in Melbourne. Have you ever watched or competed in a Burnie gift?
and Reverse Leg PRess 2 x 6 xmax