GPP Wk 2:
Mon: 300m
WU: Green
3x4x25 1:30/4:30
Prayer
School started today and I’m trying out a 2 a day schedule for speed and lower body weight days. Glute was feelin funky when used elastically, gonna add some more glute-specific dym/static flex to my speed day warmup. I see it as a positive because it gave me a reason to focus on solid pushes and good posture at submax efforts… and the glute was lettin me know when I was using a good ROM…
Hittin lower body and medball in a few hours.
Monday Weights:
PC 4x6 185,95,205,215
w/VSqx5 after set 2, OHBx5 after set 4
Squat 6x4 45s 2x245,2x255,265,275
FSqx5
RDL 3x12 155,165,175
BLFx5
2x(MB wall sitx25,Sprint sitx24, Dec complex 20-15-10)
MB Spike x5
All the weights were cake, stuck with my plan for weights progression tho to keep things extra fresh for the week. Talked with one of my boys from football and he said he was studying CFTS and interviewed Buddy Morris (works alongside James at PITT) last semester for school, so talked to him for a little about training theory.
Tuesday:
WU: Red
Hurdle Mob
1600 tempo (112,121,211,112) side raises/superman raises btw
Weights:
Incline Bench 8,6,4 175,205,215
w/ reverse pullup x12
2x(5lateral raises,5 front raises)
w/muscle up x5
36 second arm swing
w/10 pullups
Prayer
Hamstrings are sore from RDLs but not nearly as bad as last week. These are the first high rep squat workouts I haven’t had glute soreness from. Inner thighs/groin area is sore as I sometimes get from squats but that may be the RDLs as well.
Weds:
Dym Flex, GS Circuit, Verdun x10
Rudiment Ax10
Multijump Series
Feeling good today, ready to hit some good hill work tomorrow.
Thursday:
Early workout: 300m/34 contacts
Hills: 3x5x25 1:30/4:30
Bounds: (3e dist skips,3e alt bounds,3broad)(4e,4e,3broad)
Felt good, kept track of my bounding distances from last week and blew by them this week… Timed 4 random hill sprints and they were all within a .03 window.
Afternoon workout: 28 contacts
TB podium DL 6x4 45s 185,205,2x225,2x235
2x4 seated double box
Reverse lunge 3x8e 125,135,145
2x9 midthigh box
2x(12 hypercomplex w/25 Dbs,10 body curl,12 bent leg hyper with 35,15e MB twist,12 hip thrust w/65 (feet on floor back on bench), 24 PB exchange)
At this point my core is conditioned enough that the body curls just wear on my grip and by the 10th rep it’s more CNS intensive than necessary… rather than trying them with straps I’m going to think of an alternative. A few more changes are going to be made for next Thursday’s workout as far as the setup goes, nothing that will show up on the log though… One more week in this block then it’s time to unload/test.
Fri:
1200 (112 121 211) side raises/superman raises x10 btw
Bench 864 205,225,245
w/ reverse pullup x12
DB Shoulder Press 3x8 50,55,55
w/ pullups x10 (narrow,overhand,underhand)
Felt good today, no soreness whatsoever from any of the tough post chain work yesterday, last week reverse lunges had my butt sore til Sunday. One thing, I can feel that I’m in the middle of training from the tempo work. My runs now are slightly slower at the same perceived effort than when I was doing only tempo/body weight stuff.
Maybe I have strong shoulders and/or a weak bench, but that seems a big discrepancy between bench and db military.
Could be, these weights gave me a good workout today though. I did them seated on a bench with no back support. I just started upper body weights a few weeks ago after many months off. The bench is down from 365 at the end of training last year, so my weights are likely gonna go up fast in the next few weeks.
Monday Workout 1: 360
WU: Green, prayer
Hills: 3x4x30 2:15/5:30
Workout 2: 30 Throws
Dym Flex
PC 4x6 195,205,225,235
w/ VSquat x6 after set 2, OHB x6 after set 4
Squat 6x4 50s 245,255,2x265,285,295
FSquat x6
RDL 3x12 165,185,205
BLF x6
2x(30 Mb Wall Sit,30 Sprint Sit, 25-15-10 Decline Complex)
Spike x6
Everything felt good today, hill work seems to be coming along nicely and I almost felt guilty at how easy the weights were. One more HI workout Thurs and this block is history.
Tues:
WU Red, prayer
1600 tempo (112 121 211 112) 10 side raises/superman raises btw
Incline 864 185 205 235
w/ reverse pullup x12
3x(5 lateral,5 front raise) 25,30,30
w/ 36s arm swings
Weds
Dym flex, Verdun x10, Hurdle Mob
GS (20 BW,MB,multijump exercises)
Rudiment A x15 (Just to clarify, this is a simple multijump circuit forward, backward, lateral two feet, single foot, alternating, etc)
Multijump x20
Thurs A: 450/40 contacts
Prayer, WU Green
Hills 3x5x30 215/530 rest
Hill Bounds: 2x(4e dist skips, 4e bounds, SQJ)
Workout went really well, it’s dipped from 90s to 60s in the last week so I ran with tights to keep the legs warm. I timed random runs from Monday and today and today I ran 2 quicker runs. Bounds went really well too, last week my skips for distance went 97’10" this week I flew past that and went 112’.
Thurs B: 32 contacts
TB Podium DL 6x4 50s 2x225,2x245,2x265
Seated double box 2x6
Reverse Lunge 3x12 155,175,205
Midthigh box 2x10
2x(12 hypercomplex w/25s, 20 decline reverse crunch, 12 bent leg hypercomplex w/25s, 20e 12lb mb twist, hip ext w/65 lb, 30 PB exchange)
Pretty good workout, weights were easy (although my glutes might think otherwise tomorrow) and the jumps felt decent, I’m more or less following Charlie’s Up>flat>down plyo progression and did the up jump onto a higher stack of boxes rather than into a jump pit so they were a bit of a pain to set up etc but I’m moving to flat work in the next block.
Fri
WU red, hurdle mob w/ 6 hurdles
1600 tempo 112 121 211 112 nothing btw reps
Weights:
bench 864 225 245 265
w/ seated row 3x12 150
DB shoulder press 3x8 55,65,65
w/ muscle upx5 after set 1, alt grip (close perp, overhand) pullup x12 on sets 2,3
I was slightly sore from yesterdays workout, mostly dull glute soreness that’ll be gone by tomorrow. Fridays I come back from a 4 hour ecology field lab before my workouts and, being the end of the week, I just adjust tempo volume according to how I feel during the workout. Today I felt good enough to do the whole 1600. The pullups I pretty much just do however many I feel like I can do 3 sets of, today that was 12, 2 weeks ago that was 8.
That’s it for this initial block, excited to see what kind of numbers I’ll put up for testing.
Mon Early workout: 300
prayer, WU green
4x20,4x25,4x30
Timed these so I could track progress from my timed runs during the last few weeks. I saw little to no improvement to 20 (my first week out I was generous with the stopwatch), 3/4 of the 25 runs were faster than I ran two weeks ago, and also saw improvement in the 30 times. This is after waking up with 5lbs of extra water weight from football/church gatherings over the weekend, it was a good kickoff to the season though with both the Steelers and Buckeyes winning.
Throws testing and weights will be in a few hours.
Mon Afternoon: 20 throws
Dym flex
Power clean 2x5 (185,205)
w/ Vertical Squat throw x5 between
Testing: OHB Shotput x5
Squat 4x4 @ 275 55s
Testing: Forward squat x5, BLF x5
RDL 2x10 185
Core: 30x MB wall sit, 30x sprint sit, 25-15-10 decline complex
16lb Shot throws from flat:
OHB: 49’ Last time I did this with football gloves and threw 48’ 10". Didn’t have the gloves with me this time but last time w/o gloves I was throwing around 46-47’.
Forward Squat: 38’6" up from 36’ 10" (+1’8")
BLF 45’ 3" up from 44’ 6" (+9")
I don’t recall using gloves for the second two throws when I tested last time. I felt good during the throws but last time around the throws were my only workout for the day.
Happy with today as a whole and my body enjoyed the unload although I’m feeling the less than perfect nutrition over the weekend (got pretty drowsy so I had a nap between workouts). I’m not planning to unload core work, I’m just doing more medball oriented work with my tempo days because pretty much all of my core circuit exercises work the hip flexors/rectus femoris.
Tues:
Red, Hurdle Mob w/ 6 hurdles
1600m tempo (5x1 w/core btw, 3x2, 5x1 w/core)
Incline: 642 185 215 235
w/ 1 arm db row x10 65
2x(5 lateral raise, 5 front raise)
w/ 30s arm swing
MB Core (30 MB toe touch crunch w/ feet up, 20e side wall throw, 30 overhead wall throw)
Felt good today, usually I’m pretty toasted after monday’s work but today I felt pretty fresh. Had to do the tempo on the track cuz the football team was using the game and practice fields, so I don’t have anything to go off of in saying that the tempo work felt nice and easy, I felt light and bouncy.
Weds
Dym Flex
GS Circuit (w/o jumps) x2
Rudiment A 1x15
Multi x20 (Dym Stepup, Wideout, Donkey Jump, SS Jump)
Verdun x10
Just one workout today…
Thurs:
WU Red
Jump Testing:
SLJ: 10’ 5" no change, although tied my PB
VJ: 36" Didn’t test last time
3broad: 32’ 8" (+8")
(With 3m lead-in)
3e Distance Skip: 99’ 11"
3e Alt Leg Bound: 61’ 10"
Weights:
DL 4x4 245 50s
Rev Lunge 2x12 185
1x(hyper toss w/ 3lb MB, 20 decline reverse crunch, 20 bent leg hyper toss, 30 MB twist, 30 PB exchange)
Happy with results, the testing is great for keeping me hungry to improve while I don’t have competition to fuel the fire and speak for the training. Gonna be interesting to see how moving from up plyos to flat plyos will affect these numbers, not to mention transitioning into strength work. I will have the skips and bounds in my weekly jumps workouts so I’ll be able to track those every week.
One question, I have 9,10,12, and 20 lb med balls to work with, I wasn’t sure whether to move from the 9lb to a heavier ball, add single hops to the throws, or both. Any thoughts? The next weights block will be mainly 864, and the first SPP Block will be “pure” strength (3-4x3-5). Speed days will move from 2 hill days to one hill day and one flat day contrasting sleds/various start positions.
Last workout of the unload…
Fri:
Weights:
bench 642 225,245,265
w/ barbell row 3x12 135
db shoulder press 2x8 60
w/pullup x12 underhand, close prayer grips
1200 Tempo:
4x100, 2x200, 4x100
First workout of 2nd block which will include 1 hills day and 1 sled/facedown,pushup,mb accel day.
Mon A: 320m/15 contacts
WU Red
Hills:4x40 w/ 3 min
3e skip, 3e bound, 3broad
4x40 w/ 3min
Went very well, timed the first 30m on one run and it was my fastest 30m yet. After the bounds between sets my timed runs were considerably faster than in the first set.