its low cause i have issues, i have had issues in the past with shin splints, so i thought i would take a super slow progression, which hasn’t worked. i just think my shins are super sensitive, but also i am doing my tempo work on a treadmill since right now i am away form the track and don’t have a long enough grass field near my house which is where right now i am doing all my training due to convenience. im just gonna be careful for the next few sessions and do circuits and bike tempo instead of conventional extensive tempo and see how i feel
July 23
Grass
4x10m Flat
4x10m Push Up
4x20m Push Up
4x20m Stand
3x40m EFE
1x40m(15m+)
Weights + Plyos
Clean 4x3x72%
Squat 3x8x70%
SLJ 2x5
Stair Jump 2x5
Hypers 2x10
abs- 200 reps
this was my first unresisted speed season of the training year and it felt pretty good, it was in cool weather and raining so in better conditions i think the session would have been great. i feel like i could already pb in any short sprint which is good at this point in training. the reason i do 40m for my EFE is thats just all the room i have on the field i use
Hey, thanks for the reply and info about the throws. I’ve added BLFT and some 1 hope BLFT followed by accelerations to my training now. A lot of fun!
I also experimented with weighted kneeling jumps today which were fun!
What do the +'s refer to when you post your tempo work?
Did the unresisted sprints feel FAST having done resisted ones for the last while?
Nice training!
haha, i was just reading your training journal right before i saw this post and noticed the added throws
the + usually refer to a 50m walk and ++ is a 100m walk for tempo, but for the most part i have been doing my tempo on a treadmill so i do each + is 30 seconds rest
the first 5ish starts felt amazingly powerful and fast but that feeling quickly faded and they felt good but not great. Also during the EFE runs the i felt very fast and technically good.
haha yeah! its nice to have more variety than just the OHB. I think i’ll start to record my BLFT with the shot too.
Ah cool! Do you use 1 tempo day per week currently then? ATM im using 3 speed days and 1 tempo day, i also lift on each of these days so i can have 3 days complete rest.
Cool man! i had ordered a sled a month back but its out of stock till oct! bummer - i really wanted it to train this summer. Alright…again with the questions EFE? haha.
i try to do 3 high intensity days, 3 low intensity days and one day completely off. i do tempo on low intensity days but not every time, sometimes ill do a recovery circuit or something else with a similar affect as tempo
just make your own sled, thats what i did. i just used stuff i already had. i used a bag (dont use something you care about it started ripping after two or three sessions), duck tape, string, weights and a belt. its not pretty but it works
EFE is when you do a run typically its split up into 3 20m sections and you do a sub max build up for 20m then you start running pretty hard and then you coast, hence the name you go easy fast then easy.
dont worry i dont mind the questions, i always like discussing training.
July 24
Weights
DB Military Press 3x8
Chin Ups 3x8
Weight Circuit 2x10
abs- 300 reps
Today i was going to do something temp- like and MB accels but i walked around a lot today so i dropped that stuff cause i didnt want to overdue it.
Hey Jordan,
I had made a response to this last night but it didnt post and i lost it.
Thats cool, do you use deload weeks?
Your right! Thats tomorrows project! i actually used to fill a duffel bag with sacks of sand and drag it but that was for a conditioning circuit well before i was training for speed. Haha no it wont be pretty! you should see my med ball, i made it out of a basketball, sand and duct tape.
Ah yeah that makes sense! I’ll give them a go!
Do you use the 10% rule when using the weighted sled?
I do deload. For GPP that made it a little interesting since its 10 weeks so i couldn’t do the usual 3+1, So i am doing 3+1+4+2
I use the 10% rule roughly, i dont exactly figure out what 10% is but i just use a weight that doesn’t alter form which is the purpose of the 10% rule. I am using 15 pounds as my sled, but i am a small guy 140-145lbs.
July 25
Sled
2x5x30m
R: 3’, 6’
Weights + Plyos
Clean 18x1x85% R: 60"
Squat 3x8x72.5%
SLJ 2x5
Stair Jump 2x5
abs- 200 reps
only one more sled session to go, i am very happy about this
July 26
MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop
“The Circuit” x2
Weights
Bench Press 3x8
Lat Pulldown 3x8
Weight Circuit 1x10
abs- + 150 reps
I found the circuit i used today here: http://www.elitetrack.com/forums/viewthread/3674/P0/. I really liked it and will be using it again.
Do you like the MB Hop accels?
Are you getting sick of the sled work? Maybe you should have gone sled work Mon/Fri and Int tempo Wed.
QUOTE=123456asdf;220459]July 25
Sled
2x5x30m
R: 3’, 6’
Weights + Plyos
Clean 18x1x85% R: 60"
Squat 3x8x72.5%
SLJ 2x5
Stair Jump 2x5
abs- 200 reps
only one more sled session to go, i am very happy about this[/QUOTE]
I dont do the accels after throws. I dont have the GPP Video, i have only read Speed Trap and then everything else i have learned through forum posts. i didnt even realize there was accels after these, are they just run outs after the throw?
Yes for about 5-10m.
Maybe, that is a possibility but i have been on an intensive tempo program since December of 2008 and i didnt improve in my opinion. But i think that could be due to the overwhelming amount of it. But now looking back since i got sick of doing nearly the same thing everyday so i am considering putting in “controlled speed” into my SPP plan to add some variety. I am going to plan it out soon, do you have any suggestions? i want to do S-L and have a 12 week SPP to prepare mainly for 55m and secondly for the 4x200m relay.
is it an accel similar to med ball accels that i do with the squat throw accels or different?
How’s the weather in your location, do you have access to a indoor track?
i live in Massachusettes, so the weather is iffy but my SPP will be SEP-NOV so i was thinking of doing it very speed oriented in the beginning while the weather is warm enough. Yes i have access to an indoor track but its tiny, only 150m and the surface is one that spikes cant be worn on. so i think that once i am stuck indoors i will do repeats on the straights and stay away form the tight turns as much as possible.
July 27
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