June 3
Med Ball Accelerations
6x BLFT
6x Squat Throw
Tempo
100+100+100++
100+200+100++
100+100+100
Weights
Squats 3x10
SL Bridge 2x10
abs- 100 reps
July 4
Sled
2x6x30m
R: 90", 4’
Weights
Circuit 4x
- Pull/Chin Up Variation
- Push Up Variation
- 50 reps of Abs
How many weeks do you plan on sticking with the 10reps for squats? Do you like the density cleans?
as for squats im staying in 8+ reps for the first 4 weeks then im going to do mid rep stuff like 5x5 for a few weeks. i have it kinda planned but for weights, the workouts are made depending on how i am feeling at the time. Originally i was gonna do a max strength phase after that, but im thinking about not doing too formal of a MaxS phase since im still relatively untrained and might not be appropriate or needed. What are you thoughts on that?
As for cleans, they are not nearly as difficult as i thought they would be. i can easily finish the session with no problems. I find keeping track of the time more difficult than actually completing the workout. I think they are helping me but i find them boring an monotonous and cant wait to be done with them.
July 5
Off
Notes: I had a workout planned but missed/skipped it.
July 6
Off
Week 3
July 7
MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop
Tempo
5x200m R: 75"
Weights
Cleans 24x1x80% R: 45"
Squats 3x10
RDL 2x12
abs- 150 reps
Today was supposed to be a sled day but it was very wet out so i switched the week structure around from speed,tempo… to tempo,speed… so that i could get in the workouts.
July 8
Afternoon)
Sled
2x4x30m + 1x5x30m
R: 2’, 4’
On the last set i cut the rest a little shorter to fit in the workout.
Night)
Weights
DB Incline Press 3x10
Military Press 2x12
Seated Rows 2x12
abs- 250 reps
How do you like your format of doing singles for your oly’s? I have been contemplating it.
Its very different from anything i have ever done, in the past i usually stayed with lower reps and heavier weight. But overall i like it, im not sure how much it has helped since i have only been doing it for 3 sessions, but i will retest my max clean in week 4, so that will provide some feedback. I personally dont like doing 3x10 with olympic lifts and feel this is much better. The only bad things so far is it does take a beating on your wrists and timing the rest between sets and keeping track of how many sets you have done is annoying to say the least.
July 9
Med Ball Accelerations
6x BLFT
6x Squat Throw
Tempo (w/ 5 push ups and 10 abs between reps)
100+100+100++
100+200+100+200++
100+100+100
Weights
Squats 3x10
Hypers 3x10
abs- 150(100 during tempo) reps
July 10
Sled
2x4x30m + 1x5x30m
R: 2’, 4’
Weights
Upper Weightlifting Circuit (8 exercises) 3x10
abs- 250 reps
July 11
Off
Notes: I missed/didnt have time for training.
July 12
Off
Notes: I missed/didnt have time for training.
Originally i had tomorrow as an off day but since i missed training the past two days and i really dont feel like taking 3 days off, i am just going to make next week an 8 day training week and start it tomorrow.
Week 4-Unload
July 13
Sled
2x5x30m
R: 2.5’, 5’
Weights
DB Incline Press 2x10
Military Press 2x12
Chin Up 2x10
abs- 300 reps
July 14
Weights
CLEAN TEST - 160 (+5)
SQUAT TEST - 250 (+25)
SLJ 2x6
RDL 2x12
abs- 200 reps
July 15
MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop
Tempo
100+100+200++
200+100+200++
100+100+100
abs- 200 reps
Push Ups 5x10
July 16
Sled
2x5x30m
R: 2.5’, 5’
Weights
Upper Weightlifting Circuit (8 exercises) 2x10
abs- 300 reps
1: How long is your GPP1?
2: Are you training for the short sprints?
3: Do you have plans on adding MB accel 1/2?
4: Why so little heavy upper body work?
- 10 weeks on grass then i will move to the track for spp
- yes, i run the 55m and 4x200m indoor and 100m/200m outdoor
- i have been doing med ball accels just not the ones from the gpp video, i do a BLFT followed by a run of 10-15m and a squat throw followed by a run.
- im not strong at all and feel i could use some size, but starting in week 5 i am starting do more sets with 8 or less reps and more intermediate stuff like 5x5
Do these answer your questions? thanks for asking, i like to know people are reading this and im not pointlessly posting