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…
this was an unloading week in a 3-1-3 strength block and im a little sick with a bug thats going around so by the time i got to the weights i was fatigued so i kept the volume low
You could have done something like 3x2 or 2x3 etc.
You don’t want to unload volume that dramatically this early in the season. On an unload week, you only need to have a slight lowering of both volume and intensity. Too much tends to often be counter productive (at this point in the year).
Do you take any supplements?
not really, i occasionally use a protein powder but mostly i just eat healthy
Saturday September 26
Off
Sunday September 27
Bike Tempo
10x40" with 20 abs between reps
General Strength 1x12
Weight Circuit 2x12
abs- +100 reps