So far they actually have. I did do another 10’s block with the athlete, but just did intensive tempo runs (80%) during this block. I modified the set-up to where they are doing HI training elements 6 days per week. The athlete isn’t anywhere near a high level and it may be the reason why he’s handling the workload and making good gains. He never has complained with body issues with this setup. For the past 3 or 4 months, I’ve been alternating between 5’s blocks and 3’s blocks. Here are some example set-ups that I will copy and paste from the documents that I’ve typed up.
5’s block:
Monday
(Weightroom Warmup)
Back Squat – 305lbs 5RM, -5%, -10%
Bench – 245 5RM, -5%, -10%
Reverse Lunge from box – 3 x 10, 35lb DB’s
Skull Crushers – 3 x 12, 70lbs
Landmines – 3 x 10 (25lbs of plates on top of bar)
Cooldown – 5-10min on bike or elliptical
Static stretch – hold stretches in warmup for 30sec each
Tuesday
(Track Warmup)
8 x 60yds, 5-6min rest
Power Skips for Height (only) – 3 x 5
Cooldown – 200yd jog (either on field or track)
Static Stretch – hold stretches in warmup for 30sec each
Wednesday
(Weightroom Warmup)
Clean Pull – 3 x 3, 275lbs
Clean Grip DL – 5RM w/ 345, -5%, -10%
Strict Deadhang chin - ups (underhand grip) – 12 x 2 (45sec-60sec rest)
45 degree back hypers – 3 x 5, 60lb DB
Swiss Ball Front Plank – 3 x 60sec
Side-ups – 2 x 20
Cooldown – 5-10min on bike or elliptical
Static Stretch – hold stretches in warmup for 30sec each
Thursday
(Track Warmup)
7 x 80m EFEF, 7-8min rest
Power Skips for Distance (only) – 3 x 5
Cooldown – 200yd jog (either on field or track)
Static Stretch – hold stretches in warmup for 30sec each
Friday
(Weight Room Warmup)
Back Squat – 3 x 5 w/ 90% of 5RM, AND -5%, -10%
Military Press – 145lb 5RM, -5%, -10%
RDL - 235lb 5RM, -5%, -10%
DB Row – 3 x 5 w/ 75lb DB’s
Decline Russian Twists – 3 x 30 total reps, 25lb plate
Cooldown - 10min bike ride
Static stretches – hold stretches in warmup for 30sec each
Saturday
(track warmup)
12 x 30m Hill sprints, 2-3min rest in between
Cooldown – 200yd jog (either on field or track)
Foam Roll – each muscle group 10-20x each
Static Stretch – hold stretches in warmup for 30sec each
3’s Block:
Monday
(Weightroom Warmup)
Back Squat – 330lbs 3RM, -5%, -10%
DB Jump Squat – 7 x 3, 25lb DB’s
Bench – 255lbs 3RM, -5%, -10%
DB Bulgarian Split Squat – 3 x 6, 45’s
Skull Crushers – 3 x 8, 80lb BB
Landmines – 3 x 8 (35lbs of plates on top of bar)
Cooldown – 5-10min on bike or elliptical
Static stretch – hold stretches in warmup for 30sec each
Tuesday
(Track Warmup)
Pushup Start – 5 x 20yds
Mt. Climber Start – 5 x 20yds
3pt Start – 5 x 20yds
Cooldown – 200yd jog (either on field or track)
Static Stretch – hold stretches in warmup for 30sec each
Wednesday
(Weightroom Warmup)
Clean Pull – 3 x 2, 310lbs
Clean Grip DL – 3RM w/ 380, -5%, -10%
BLF – 10x, 10lb Ball
Strict Deadhang chin - ups (underhand grip) – 5 x 3
45 degree back hypers – 4 x 6, 65lb DB
Decline Sit-ups – 2 x 30
Side-ups – 2 x 30
Cooldown – 5-10min on bike or elliptical
Static Stretch – hold stretches in warmup for 30sec each
Thursday
(Track Warmup)
3pt – 4 x 20yds
3pt – 3 x 40yds
3pt – 1 x 60yds
Cooldown – 200yd jog (either on field or track)
Static Stretch – hold stretches in warmup for 30sec each
Friday
(Weight Room Warmup)
Back Squat – 3 x 3 w/ 90% of 5RM, AND -5%, -10%
Tuck Jumps – 7 x 4
Military Press – 175lbs 3RM, -5%, -10%
RDL - 275lb 3RM, -5%, -10%
OHB – 10x, 10lb ball
DB Row – 3 x 5 w/ 85lb DB’s
Decline Russian Twists – 3 x 30 total reps, 25lb plate
Cooldown - 10min bike ride
Static stretches – hold stretches in warmup for 30sec each
Saturday
(track warmup)
30yd buildup into 20yd sprint – 4x
Cooldown – 200yd jog (either on field or track)
Foam Roll – each muscle group 10-20x each
Static Stretch – hold stretches in warmup for 30sec each