Tuesday November 3
Bike Tempo
15x 1 Minute with 20 abs between reps
Weights
Bench Press 5x5
DB Shoulder Press 3x8
Lat Pull down 2x10
Seated Row 2x10
Thursday November 5
Track
2x30m
2x30m Blocks
4x60m Blocks
Running A’s 2x30
Weights
Clean 3x3
Squat 3,3,2
I timed some runs today and they were a little disappointing but its kinda late to make changes so I guess i just gotta hope that everything comes together and that today’s session wasn’t an indication of my season.
The weights volume (for lower body) has dropped way too dramatically, like I said some weeks ago. Just stick with your plan though and getting meet experience should help substantially. One session can just be a one off–just be confident that you’re working hard daily and you’re recovering well and it will pay-off in the coming months.
Friday November 6
Tempo
3x4x110m
Weights
Bench Press 4,4,4,5,7
Brief Arm and Shoulder Circuit 2x
abs- 150 reps
Week 11
Monday November 9
Track
2x30m
2x40m Blocks
3x60m Blocks
Weights
Clean Pull 3,2
Clean 2,2,1
Squat 3,3,2
RDL 2x8
abs- 200 reps
How are the squats going for you?
Id say pretty well since my squat max has probably increased by almost 50% so far this season but the majority of that was in GPP, i havent tested my squat since then but im sure if i cut back the track intensity in order to max out it would go up some more
So the setsXreps are working for you?
I think so, like i said i havent tested recently but the weights were moving up will i was still in maxS period and now that im in maintenance i can handle the weights easily, but in the end im more concerned about building the most speed on the track and not the strongest squat and i think the template you recommended will help with that as it makes sure i dont over do the weight room. thank you
Tuesday November 10
Rowing Machine
3x500m
Tempo
110+110+110++
110+220+110++
110+110+110
Weights
BB Incline Bench 4x8
Lat Pulldown 3x10
Bicep Curl 2x8
Shoulder Raises 7-7-7 3x
abs- 300 reps
Thursday November 12
Track
2x30m
2x30m Blocks
2x40m Blocks
1x200m
Weights
Clean 3x3
RDL 2x8
Squat 3,3,2
abs- 200 reps
First Indoor meet in 1 month from today. I am excited.
What are you running?
I am in high school so i have a lot of meets during December and January and a few championship meets in February. The first meet has a restriction of only 1 running event so I am going to do the 55m.
Friday November 13
Tempo
5x200m
Lower BW Recovery Circuit x1
Weights
Bench Press 5,4,3,2,1
Shoulder Press 2x12
abs- 200 reps
Week 12
Monday November 16
Track
2x30m
2x30m Blocks
3x60m Blocks
Weights
Clean Pull 2x2
Clean 2,1,1,1
Squat 3x3
RDL 2x12
abs- 200 reps
Tuesday November 17
Tempo
110+110+110++
110+220+110++
110+110+110
Weights
Bench Press 5x2
Weight Circuit 2x12
abs- 300 reps
Thursday November 18
Track
2x30m
3x40m Blocks
1x200m
Weights
Clean 3x3
Squat 3x3
abs- 200 reps
Friday November 19
Rowing Machine Tempo
4-5x500m
Weights
Bench Press 3x10
Shoulder Press 2x12
Bicep Curl 2x12
abs- 300 reps
Week 13
Monday November 23
Track
2x30m
2x40m Blocks
2x55m Blocks
Weights
Clean Pull 2x2
Clean 2,1,1
Squat 3,2
abs- 200 reps
Tuesday November 24
Weights
Bench Press 3x10
Lat Pulldown 3x10
Shoulder Press 3x10
Arm/Shoulder Circuit 2x10
abs- 300 reps