Wednesday November 26
WORKOUT (moderate intensity/moderate volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
8x200m @ :30 w/3 min. rest
LIFTING (moderate intensity/moderate volume)
1a Jump squat (30% of squat max) 4x5= 135, 115, 95, 95
2a Step-ups (same as last week) 3x6= 95
3a Front lat pulldown 4x6= 180
4a Flat DB chest flyes 4x6= 30
5a Standing good mornings 4x6= 120
6a Bi’s and Tri’s optional (you choose) 3x8= (didn’t do)
Thursday November 27
WORKOUT (off/off)
No running today.
Friday November 28
LIFTING (high intensity/moderate volume)
1a Power clean 3x4= 205
2a Back squat 3x5= 275, 285, 295
3a Overhand barbell row 4x6= 135, 155, 160, 160
4a RDL 3x6= 230
5a EZ bar bicep curls (go heavy) 3x6= 65
6a Body curls 3x12
WORKOUT moderate intensity/moderate volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
4 laps (sprint, jog/sprint, walk)
Testing out in the Standing LJ and 3 Consecutive Hops
Standing LJ
Trial #1 8’10.5"
Trial #2 8’11"
Trial #3 9’8.5"
3 Consecutive hops
Trial #1 26’8"
Trial #2 27’3"
Trial #3 27’.5"
Monday December 1
LIFTING (low intensity/moderate volume)
1a DB snatch (for warm up) 2x5=
2a Incline DB press 4x6=
3a Seated DB shoulder press 4x6=
4a Close grip bench press (triceps) 4x6=
5a Twisting medicine ball throws 3x8=
WORKOUT (moderate intensity/moderate volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
1x300 @:43 w/5 min. rest
2x200 @26.0, 25.5 w/5 min. rest
Tuesday December 2
WORKOUT (high intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
2 laps striders @80% (walk corners)
4 x Standing starts 55, 55, 45, 45
Wednesday December 3
LIFTING (moderate intensity/moderate volume)
1a Jump squat (30% of squat max) 4x5= 115
2a Foward lunge 3x6= 115, 135, 145
3a Pull-ups 4x6=
4a Flat DB chest flyes 4x6= 35
5a Standing good mornings 4x6= 115
6a Bi’s and Tri’s optional (you choose) 2x6 or 3x8=
WORKOUT (moderate intensity/moderate volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
2x200@ 26-27 (walk 200 between)
4x100 (accelerate into last 30m@100%)- walk 100 between
2 x 2 short hills
Thursday December 4
WORKOUT (high intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
2 laps striders (walk corners)
3 x Standing starts 45, 35, 25
Friday December 5
LIFTING (high intensity/moderate volume)
1a Power snatch 3x3= 135, 145, 150
2a Back squat 3x5= 280, 290, 300
3a Seated row 4x5= 160, 180, 180, 200
4a RDL 3x5= 240
5a EZ bar bicep curls (go heavy) 3x6= 65
6a Body curls 3x12
WORKOUT (low intensity/high volume)
10-15 minute easy run
Testing out in the Standing LJ and 3 Consecutive Hops
Standing LJ
Trial #1 8’10"
Trial #2 9’6.25"
Trial #3 9’9"
3 Consecutive hops
Trial #1 27’5.25"
Trial #2 27’6"
Trial #3 27’11.75"
Monday December 8
LIFTING (low intensity/moderate volume)
1a DB snatch (for warm up) 2x5= 55
2a Incline DB press 4x6= 80
3a Seated DB shoulder press 4x6= 60
4a Close grip bench press (triceps) 4x6= 155
5a Twisting medicine ball throws 3x8= 18lb ball
WORKOUT (high intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
1x300 @:40 w/7 min. rest
2x200 @25.0, 25.0 w/7 min. rest
I ran the 300 in 38.34 in trainers. Not too bad of a day. Ran the 200’s in 25.0.
Tuesday December 9
WORKOUT (moderate intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
1 lap striders @ 80% (walk corners)
2 x standing start 30m.
2 x standing start 75m.
Wednesday December 10
LIFTING (moderate intensity/moderate volume)
1a Jump squat (30% of squat max) 4x5= 115, 120, 125, 130
2a Foward lunge 3x6= 135
3a Pull-ups 4x6=
4a Flat DB chest flyes 4x6= 35
5a Standing good mornings 4x6= 135
6a Bi’s and Tri’s optional (you choose) 2x6 or 3x8=
WORKOUT (high intensity/moderate volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
4 x 150 @ 18.75, 18.50, 18.25, 18.00(walk 250 between)
2 x 3 short hills 30m
The way the 150’s work is, if I were to run 18.5 for the first I would then have to run .25 faster on each rep no matter how fast the first one was. In this case I ran the 150’s in trainers in:
18.15
18.47
17.90
17.65
Thursday December 11
WORKOUT (high intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
2 laps striders @ 80% (walk corners)
3 x block starts 30m.
Friday December 12
LIFTING (high intensity/moderate volume)
1a Power snatch 3x3= 135, 145, 145
2a Back squat 3x5= 300
3a Seated row 4x5= 16, 180, 180, 160
4a RDL 3x5= 245
5a EZ bar bicep curls (go heavy) 3x6= 65
6a Body curls 3x12
WORKOUT (low intensity/high volume)
Seagrave warmup
Testing out in the Standing LJ and 3 Consecutive Hops
Standing LJ
Trial #1 8’10"
Trial #2 9’2"
Trial #3 9’4"
3 Consecutive hops
Trial #1 26’10"
Trial #2
Trial #3
It rained here the night before and the run way on the track was slippery so I could only do one jump.
Monday December 15
LIFTING (low intensity/moderate volume)
1a DB snatch (for warm up) 2x5=
2a Split or push-jerks 3x5=
3a Push-up throws** 3x6=
4a Close grip bench press (triceps) 3x6=
5a Med ball routine (see below)
**Push-up throws: start in a push-up position with hands on bench and feet on floor; then do an explosive push-up, catching yourself on the bench with your hands
**Medicine Ball Routine
1 Overhead throw
(stand with back facing the wall and throw overhead into the wall)
2 Woodchopper
(throw ball down into the ground; use arms AND legs to throw as hard as possible)
3 Twisting throw left
4 Twisting throw right
Do five of each of the above exercises, and then go to the next one; rest 90s and repeat
***Note: the workouts should be more intense now; that means a little lighter weight on the “big” lifts but they need to be done explosively!!
WORKOUT (high intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
1x300 @:40 w/7 min. rest
2x200 @25.0, 25.0 w/7 min. rest
Tuesday December 16
WORKOUT (moderate intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
1 lap striders @ 80% (walk corners)
2 x standing start 30m.
2 x standing start 75m.
Wednesday December 17
LIFTING (moderate intensity/moderate volume)
1a Jump squat (30% of squat max) 4x5=
2a 45-degree lunge** 2x6=
3a Pull-ups 3x6=
4a Flat DB chest flyes 3x6=
5a Standing good mornings 3x6=
6a Bi’s and Tri’s optional (you choose) 2x6 or 3x8
**45-degree lunge: instead of lunging forward, lunge at a 45 degree angle to the left (or right) and come back to starting position each time
***Note: the workouts should be more intense now; that means a little lighter weight on the “big” lifts but they need to be done explosively!!
WORKOUT (moderate intensity/moderate volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
1x200@ 26
4x100 (middle 25-30m @ 100%)- walk 150 between
2 x 2 short hills
Thursday December 18
WORKOUT (high intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
2 laps striders @ 80% (walk corners)
3 x block starts 30m.
Friday December 19
LIFTING (high intensity/moderate volume)
1a Hang snatch 3x3=
2a Dead-pause back squats** 3x5=
3a Bent over barbell row 3x5=
4a RDL 2x5=
5a Body curls 3x12
6a Med ball routine (see below)
**Dead-pause back squats: pause for a count of 3 seconds at the bottom before exploding up; go a little light with the weight
Medicine ball routine
1 Sitting overhead throw
(it’s a soccer throw in except you’re seated and not standing – throw against wall)
2 Chest throw left
(face wall and hold ball on right hip with both hands and take a drop step with right foot: this is your starting position)
*Take a quick step with left foot and throw ball into the wall using both arms
3 Chest throw right
(face wall and hold ball on LEFT hip with both hands and take a drop step with LEFT foot: this is your starting position)
4 Underhand throw forward
(this is like an explosive granny-throw forward against wall)
Do five of each of the above exercises, and then go to the next one; rest 90s and repeat
***Note: the workouts should be more intense now; that means a little lighter weight on the “big” lifts but they need to be done explosively!!
WORKOUT (low intensity/high volume)
Seagrave warmup
Monday December 22
LIFTING (low intensity/moderate volume)
1a DB snatch (for warm up) 2x5=
2a Split or push-jerks 3x5=
3a Push-up throws** 3x6=
4a Close grip bench press (triceps) 3x6=
5a Med ball routine (see below)
**Push-up throws: start in a push-up position with hands on bench and feet on floor; then do an explosive push-up, catching yourself on the bench with your hands
**Medicine Ball Routine
1 Overhead throw
(stand with back facing the wall and throw overhead into the wall)
2 Woodchopper
(throw ball down into the ground; use arms AND legs to throw as hard as possible)
3 Twisting throw left
4 Twisting throw right
Do five of each of the above exercises, and then go to the next one; rest 90s and repeat
***Note: the workouts should be more intense now; that means a little lighter weight on the “big” lifts but they need to be done explosively!!
WORKOUT (high intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
3x200 @ 25.0, 24.5, 24.0 w/7 min. rest
Tuesday December 23
WORKOUT (moderate intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
1 lap striders @ 80% (walk corners)
4 x block starts @ 80m., 60m., 40m., 20m.