Track
2 x 10m sled walkback rec
2 x 20m sled 2 min rec
2 x 30m sled 3 min rec
2 x 20m from pushup 2 min rec
3 x 50n from pushup 5 min rec
3 x EFE 4 min rec
power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball
PC
3 min rec
3 x 60, 62, 65, 67, 70 x 1
S/set with 90 sec rec
Squat 5s x 3r x 75
Chins 4s x 8r
Track
2 x 15m sled 90 sec rec
2 x 25m sled 2.5 min rec
120, 100, 80m walkback rec
20 mins
120, 100, 80m walkback rec
power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball
Squat
3 min rec
3 x 70, 80, 90, 95, 100
Push press
90 sec rec
5s x 3r x 45
O/Head squat
90 sec rec
4s x 8r x 30
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
I’m doing a mini taper before a few weeks simulated comp over 100m & 200m starting Saturday. I will see how it goes and do either 3 or 4 weeks then a rest week, a short GPP and SPP2 before the season starts mid October.
Track
100m @ 13.82
15 mins
200@ 29.23
power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball
PC
3 mins rec
3 x 60, 3 x 3 x 65
S/set with 90 sec between reps
Squat 5 x 60, 3s x 5r x 95
O/Head DB press 3s x 5r x 17db
S/set with 60 sec between reps
Chins 3s x 5r
Lunges 3s x 5r x 50
Dips 3s x 5r
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
beautiful day with very slight wind, didn’t sleep that well. Ankle no issue. Will be interested to see how these sessions go over next few weeks.
Hi John - any particular reason why you chose
only 15mins between the two runs? I’m assuming
you had a choice of course!
If it were me and i had a choice i would need
probably 25mins (minimum) after a 100m in a race
situation.
Track
2 x 10 walkback rec
2 x 20 2 min rec
2 x BFR (40m buildup, 20m fast, 20m relaxed) 5 min rec
3 x 120m 3 pace walk in (17.86, 17.7, 18.03) 12 min rec
power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball
Hang snatch
3 mins rec
3 x 40, 3 x 3 x 45
S/set with 90 sec between reps
Squat 5 x 60, 3s x 5r x 95
Incline DB press 3s x 5r x 27db
S/set with 60 sec between reps
Military press 3s x 5r x 40
1 leg GM 3s x 5r x 30
1 arm db row 3s x 5r x 37db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
almost dead calm, maybe a very slight head breeze on last rep
Track
2 x 10 walkback rec
2 x 20 2 min rec
2 x BFR (40m buildup, 20m fast, 20m relaxed) 5 min rec
100m @ 14.09 (13.82 LW)
20 mins
200@ 29.8 (29.23 LW)
power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball
PC
3 mins rec
3 x 60, 3 x 3 x 65
S/set with 90 sec between reps
Squat 5 x 60, 3s x 5r x 95
O/Head DB press 3s x 5r x 17db
S/set with 60 sec between reps
Chins 3s x 5r
Lunges 3s x 5r x 50
Dips 3s x 5r
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
4
About what expected, legs were dead and I’m damn near exhausted right now from all the extra work I’m doing at nights :(. Only a fw more weeks then it will be gone forever Fell asleep for about 10 mins at 6.30pm last night :eek:
John, I have been meaning to thank you for posting your journal as I am about the same age, shifted my training focus to 100-400 racing and referenced your journal many times to develop my plan.
Good luck with your personal work demands right now.
Hi Charlie - I’m another of similar age and training
for similar distances. Would you consider starting
up a journal here so we could follow your progress??
It would be of great interest to me.
People probably haven’t noticed the progression on my squat in this session. Back on May 16 it was