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?
They are the same thing. You have a 30m or 40m run-up/acceleration (which should be essentially as fast as you can while relaxed and entering the fly zone @ full speed) and then maintain the top speed you reached for 20m in each rep. At your speed, you likely don’t need a 40m accel before the fly.
Tricky stuff if you are reading CF spp graphs, I say this because if you do the flys the way fog mention above they are nothing more then doing a 60m sprint with 30m acc zone. Some people prefer to do flys by acc to 30m then take off (increase speed) when you hit the fly zone.
The way I do them is I, for the accel zone, do a very gradual build up to top speed and then maintain or go into “overdrive (while still staying relaxed)” once I hit the Fly zone.
Thursday October 8
Track
2x30m
2x30m Blocks
2x[3x60m (25+m)] R: 2.5/11
Weights
Clean 4x3
Squat 4,3,3
abs- 200 reps
Friday October 9
Off