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
Why not the accels from the dvd?
It seems like you are doing mainly circuit training for upper body instead of something like this:
Tue:
Bench press
db row
weight circuit
Thur:
Db incline press
pullups
weight circuit
well, i tried doing it the way where you do a squat through into a pushup and then accelerate and just found it very uncomfortable so i just prefer to do a squat throw not necessarily going for distance on the throw but releasing the med ball at an angle that i can then follow up with an accel
as far as the upper weights situation i have never seen or thought of the one you proposed but i really like and i am going to give to use it now, thank you
You can keep the 8-10reps for the bench press etc and just add 7-12 aux movements for the weight circuit for 2x10.
July 17
MB Accels
6x BLFT
6x Squat
Weights + Plyos
Squat 2x10
SLJ TEST - 2.41m
STJ TEST - 6.86m
Hypers 2x10
Bike Tempo
2x10x20 seconds
10 abs between reps and 2’ rest between sets
July 18
Sled
2x5x30m
R: 2.5’, 5’
Weights
Bench Press 2x10
Lat Pulldown 2x10
Upper Weight Circuit 1x10
abs- 300 reps
July 19
MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop
Recovery LB GS Circuit x2 20" on/20" off
Weights + Plyos
Clean 21x1x82.5% R:50"
SLJ 2x6
Swiss Ball Leg Curls 2x12
abs- 200 reps
July 20
Off
Hey Man,
Just had a read through your journal, nice work!
I was hoping you could give me a bit of info on the MB work you do. Currently the only throwing i do is overhead backwards with my shot.
What is BLFT? (bi lateral forward throw?? wild guess)
With squat throws are you throwing it vertically OH or more like a chest pass? Are all these followed by acceleration?
It’d be good to se some numbers and distances, do you measure your throws?
All the best,
Tom
EDIT:
It seems BLFT is between legs forward throw.
thanks, there is really nothing special to my throws, i just do the 5 throws recommended by cf that i have seen in others’ journals, but i substitute the 3 hop throw with OHB
What is BLFT? (bi lateral forward throw?? wild guess)
haha, im just trying to picture what that kind of throw would even look like
its between legs forward throw, its seems you realized that after though
With squat throws are you throwing it vertically OH or more like a chest pass? Are all these followed by acceleration?
instead of trying to explain it verbally i just found it in a video. i do it like this guys does it in his video at :40s http://www.youtube.com/watch?v=cNXLN_s2Ln4
I try to do med ball throws 3 times a week, 2 days are just throws and one is throws with an acceleration. when i do the med ball throws with the acceleration i would do the squat throw but instead of throwing it vertically, i would throw it more diagonally so my body after releasing it is closer to about 60 degrees and then from that angle i would start my run, if that makes sense?
It’d be good to se some numbers and distances, do you measure your throws?
i do not measure them, i do the throws on grass and the ball rolls so for now it would be very difficult and inconvenient for me to measure them. i have considered marking out like 10m, 11m, 12m etc on the grass so i could get a ballpark estimate but i havent done that yet. also i am throwing an 8lb med ball so even if i had numbers i wouldn’t have anything to compare them too since most people use a shot put like you
Week 5
July 21
Sled
2x5x30m
R: 3’, 6’
Weights + Plyos
Clean Pulls 3x3, 2x2x105%
Squat 3x8x75%
SLJ 2x5
Stair Jumps 2x5
RDL 2x10
abs- 100 reps
July 22
MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop
Tempo
100+100+100+100++
100+200+100+200++
100+100
Weights
DB Incline Press 3x8
Seated Row 3x8
Upper Weight Circuit 1x10
abs- 300 reps
How’s the upper body work going?
its going very nicely. Last year i did upper weights twice a week and this year i have upped the frequency and my body is responding very nicely. I’m able to up the weight comfortably almost every workout and i can feel myself getting stronger and the numbers show it too. Thank you once again for the idea on how to set up the weight sessions, i have used the set up twice and i really like it, i am able to do some heavier weights and then get some volume in too which is what i wanted all along but didn’t know how to set it up.
Are you doing 2 or 3 speed days?