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.
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.
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.
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’.
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.
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.
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"
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.
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.
Mon B: 16 throws (moved up to 12 lb med ball)
Power Clean 4x4 215,225,240,250
After set 2: MB Vsquat x4 After set 4: OHB x4
Squat 864 285,305,325
FSquat x4
RDL 3x8 195,210,225
BLF x4
Core: 2x(30MB wall sit,30 sprint sit, 25-15-10 decline complex)
Was gonna do MB spike after but it slipped my mind
Good workout overall, all the weights were easy and the throws felt powerful. Gonna change up the core circuit cuz as I’ve been moving up in reps all the hip flexor/rectus femoris involvement has those areas burning.
Felt good today… I was fearing the 300 ext tempo rep so I put 1 minute on the timer… I ended up doing it at the same pace as the 200s and it felt easy even with the 2 turnarounds.
Felt super fast… the sleds worked out really well. I rigged one up out of an old plastic torpedo sled, some steel cable, and a gym sack to hold the weights. I suspected that a ~15% bw load (30lb@190-193lb) would do the trick and my times were in the same range as when I did 20m hills. The unresisted sprints felt explosive, although there is some technical improvement to be had, of course.
Weights/ 32contacts
DL 864 255,295,335
Hurdles (wide spacing) 2x4
Rev Lunge 12,10,8 195,215,235
alt leg bound 2x3e
2x(10 hyper throw,20 dec reverse crunch,10 bent leg hyper,15e plate twist,10 hip ext,30 PB exchange)
2x3e st leg bound