Week 2
Monday September 7
Track
4x25m
4x25m Blocks
2x60m EFE
2x60m FEF
Weights
Clean Pull 3x2
Clean 3x1
Squat 5,4,4
RDL 2x8
abs- 200 reps
Today was my first pure speed session on the track this season and I felt very good on everything except the block starts, which is expected since i hadn’t used them in awhile and don’t know my settings. But overall it was a very good session.
Also played some Ultimate Frisbee later, hopefully it doesn’t come back and haunt me.
Tuesday September 8
Tempo
7x200m
Weights
Bench Press 4x4
Chin Up 2x12
Lateral Raise 3x10
Wednesday September 9
Tempo
6x100m
abs- 300 reps
Also did a good amount of foam rolling.
Thursday September 10
Track
2x25m
2x25m Blocks
3x[3x60m (20+m)] R: 2/7
Running A’s 3x30m
Weights
Clean 5x1
Squat 5,4,4
RDL 2x8
Friday September 11
Tempo
110+110+110++
110+220+110+110++
110+220+110+110++
110+110+110
Weights
BB Incline Press 4x4
Weight Circuit 2x10,12
abs- 300 reps
Saturday September 12
Off
Sunday September 13
Off
Week 3
Monday September 14
Track
2x25m
4x25m Blocks
4x60m EFE
1x60m (25+m)
Weights
Clean Pull 2x2
Clean 1, Fail, Fail
Squat 4,4,3
MB Throws
5x OHB
abs- 200 reps
Tuesday September 15
Tempo
110+110+110++
110+220+220+110++
110+220+110+110++
110+110+110
Weights
Bench Press 4x4
Seated Rows 2x10
Dips 2x8
Lateral Raises 3x12
abs- 300 reps
Wednesday September 16
Off + Foam Roll
Thursday September 17
Track
2x25m
2x25m Blocks
3x[3x60m (20+m)] R: 2/7
Running A’s 3x30m
Weights
Clean 4x3
Squat 4,4,3
abs- 200 reps
Friday September 18
Tempo
500
400
300
200
100
Weights
DB Incline Press 4x8
Seated Row 2x10
Lateral Raise 2x12
Bicep Curl 1x10
Dips 1x10
abs- 200 reps
I thought tempo was gonna be a challenge but i handled way easier than i thought i would. It felt pretty easy, which is good, i guess my fitness is better than I thought.
Saturday September 19
Off
Sunday September 20
Off
Week 4 - Unload Weights
Monday September 21
Track
4x25m
4x25m Blocks
2x60m EFE
2x60m (25+m)
Weights
Clean 3x1
Squats 3x5
abs- 200 reps
Tuesday September 22
Tempo
110+110+110++
110+220+110+110++
110+220+110+110++
110+110+110
Variety of Med Ball Throws
Wieghts
Bench Press 4x4
DB Shoulder Press 2x8
Lat Pulldown 2x10
Wednesday September 23
Off
I was going to do a small tempo session today but yesterday i ran into a fence playing ultimate Frisbee (smart, huh?) and now my knee hurts but its not too bad, i just wanted to be cautious and also i didn’t feel well all day so again i didn’t feel the need to push it over a small tempo session so i took the extra off day and hopefully it will help.
Thursday September 24
Off
Friday September 25
Track
2x25m
2x25m Blocks
3x[3x60m (20+m)] R: 1.5/7
Running A’s 3x30m
Weights
Clean 3x1
Squat 3x5
abs- 200 reps
It is a little early to be cutting volume so much on the weights (3x1 cleans…). It’s only September! You can’t possibly have anything of significance before December, more likely not until at least late January February, assuming you have indoors…