Saturday September 19
Off
Sunday September 20
Off
Week 4 - Unload Weights
Monday September 21
Track
4x25m
4x25m Blocks
2x60m EFE
2x60m (25+m)
Weights
Clean 3x1
Squats 3x5
abs- 200 reps
Tuesday September 22
Tempo
110+110+110++
110+220+110+110++
110+220+110+110++
110+110+110
Variety of Med Ball Throws
Wieghts
Bench Press 4x4
DB Shoulder Press 2x8
Lat Pulldown 2x10
Wednesday September 23
Off
I was going to do a small tempo session today but yesterday i ran into a fence playing ultimate Frisbee (smart, huh?) and now my knee hurts but its not too bad, i just wanted to be cautious and also i didn’t feel well all day so again i didn’t feel the need to push it over a small tempo session so i took the extra off day and hopefully it will help.
Thursday September 24
Off
Friday September 25
Track
2x25m
2x25m Blocks
3x[3x60m (20+m)] R: 1.5/7
Running A’s 3x30m
Weights
Clean 3x1
Squat 3x5
abs- 200 reps
It is a little early to be cutting volume so much on the weights (3x1 cleans…). It’s only September! You can’t possibly have anything of significance before December, more likely not until at least late January February, assuming you have indoors…
this was an unloading week in a 3-1-3 strength block and im a little sick with a bug thats going around so by the time i got to the weights i was fatigued so i kept the volume low
You could have done something like 3x2 or 2x3 etc.
You don’t want to unload volume that dramatically this early in the season. On an unload week, you only need to have a slight lowering of both volume and intensity. Too much tends to often be counter productive (at this point in the year).
Do you take any supplements?
not really, i occasionally use a protein powder but mostly i just eat healthy
Saturday September 26
Off
Sunday September 27
Bike Tempo
10x40" with 20 abs between reps
General Strength 1x12
Weight Circuit 2x12
abs- +100 reps
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