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
Monday September 28
Off
Week 5
Tuesday September 29
Track
2x30m
2x30m Blocks
2x3x20m Finish/30m Accel
1x60m (30+m) Blocks
Weights
Clean Pull 2x3
Clean 3x2
Squat 4,3,3
abs- 200 reps
Wednesday September 30
Tempo
110+110+110++
110+220+110+110++
110+220+110+110++
110+110+110
Weights
Bench Press 5,4,3,2,1
Lat Pulldowns 3x10
Bicep/Tricep/Shoulder 2x12
abs- 300 reps
I guess i finally have a goal for this indoor season. I talked with my coach very casually today and I am not sure how serious he was but he said if i run 6.6ht then I can write my own workouts instead of training with the team. Basically I get the impression that he doesn’t think i can do it but i think i have a shot. So, my goal this indoor season is to open in a 6.6ht. I think its doable and really depends how well I respond to training. Any thoughts? this would be a .5 second improvement in the 55m in one year.
Go for it, you can’t go wrong with CF workouts anyways
haha, i couldnt agree more
Thursday October 1
Off + Foam Roll
Friday October 2
Track
2x30m
2x30m Blocks
2x[4x60m (25+m)] R: 2.5/10
Weights
Clean 4x3
Squat 4,4,3
abs- 200 reps
Saturday October 3
“The Circuit” x1
BW Leg Circuit x1
Weights
Bench Press 5,4,3,2,1
Seated Row 2x10
DB Shoulder Press 2x8
Weight Circuit 1x12
abs- +200 reps
My upper body strength has improved, i have been doing the upper weights but haven’t been really pushing them (I love doing speed work, ive learned to appreciate tempo, i generally like doing lower weights, and i have a lack motivation for upper weights) to the limits so i was pleased with what i was able to do today. This wasn’t meant to be a test or anything, and wasnt, but for the BP set of 1 i benched pretty easily 160 and think i could do atleast 10-15 pounds more which im pleased with at a body weight of 140. My next workout has 2 full 60s with no accel limit, im very excited to run a rep without keeping the lid on.
Sunday October 4
Off
Week 6
Monday October 5
Track
3x30m
3x30m Blocks
3x 20m Finish/ 40m Accel
2x60m 1 Stand/ 1 Blocks
Weights
Clean Pull 2x3
Clean 3x2
Squat 4,3,3
abs- 200 reps
Today just felt okay but i believe that is okay because of the training plan and up till week 7 being building weeks then ill start feeling fresher. Anyone have any ideas on what kind of reps/sets i should use once i go into maintenance in week 8?
Tuesday October 6
Tempo
100
4x300
Weights
DB Incline Press 4x8
Seated Row 2x10
Lat Pulldown 2x10
7-7-7 Shoulder Raises 2x
abs- 300 reps
Foam Roll
I was gonna do 5x300m for tempo but my calves cramped on the first rep.
Wednesday October 7
Off + Foam Roll
20m Fly/ 30m accel
20m Finish/ 40m Accel
Quick question. How would I do these reps?