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
Saturday October 10
Off
Sunday October 11
MB Throws
BLFT x5
Throws for Height x5
OHB x5
1 Hop-OHB x5
Weights
Bench Press 5,4,3,2,1
Weight Circuit 2x12
abs- 300 reps
Foam Roll
The purpose of today’s session was to not stray to far away for HI for too long, due to scheduling there is four days between my last speed day and my next one, so I added this day because it wasn’t much but would help make sure I’m not flat for my next speed session.