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.
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.
Tues
WU Red, Hurdle Mobility x6
1700 Tempo: (5x1 w/core) (2,3,2) (5x1 w/ core)
Weights:
Bench 3x4 255,265,275
w/ bb row x8 185
Shoulder raise complex x10 20
w/ arm swing 22 seconds
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.
Weds
Dym/static flex, Verdun x10
Weights Circuit x2 75
Rudiment A 1x15
MultiJump x1
First flat speed session…
Thurs A: 260m/6 contacts
WU Green
Grass sprints: (all reps 20m) rest 1:15-1:30/3:30
(2x sled, 2x facedown)(2x sled, 2x pushup)(2xsled, 2x 2 point)
3e dist skip
3pt
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.
Thurs B
dym/static flex
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
Fri
1200 tempo (4x1)(2x2)(4x1)
Incline Press 2x4 225, 235
w/1 arm db row x8
Db Shoulder Press 2x8 55,60
w/ muscle up x5
Mon A: 315/15 contacts
WU Green
hills: 4x45
3e skip,bound,3Broad
3x45
It was about 50 and starting to drizzle but nothing that affected the running, I felt good and had some of my fastest runs.
Mon B: weights/25 throws
Power Clean 4x4 225,240,250,265
After 2: VSquat x5 After 4: OBH x5
Squat 864 295,315,340
FSquat x5
2x(10 hyper throw/complex, 30 MB Wall Sit, 10 bent leg hyper, 20 side bend, 10 hip ext, 20-10-10 decline complex)
After first time thru spike x5, after second time BLF x5
Weights were moving easily and it feels like I’m throwing the 12lb as far and high as I ever threw the 9lb… The way I set up throws may seem goofy… For cleans I focus on rapid hip ext during the second pull and doing the vertical squat throw and OHB around sets really helps me put my hips into those throws. For the squats I’ve been focusing on a quick eccentric/concentric transition for the purpose of working on the stretch reflex/stretch shortening cycle. I feel like following these up with the forward squat throw supplements this nicely.
I moved around my hamstring work to manage muscle soreness better… After thursdays workouts I’ve had very little soreness the next day while the effects from the RDLs have been lingering a few days. So I’ll give myself the 3 day rest to recover from them from now on.
Tues
1700 tempo (5x1) (2,3,2) (5x1)
Had to move this session indoors and had to run on lane 3. I tried to even out the volume between clockwise and counterclockwise runs.
Just got out of an epsom soak and took a new natural sleep aid to try out for my non-ZMA days. Time to pass out.
Yesterday I didn’t do much. Just used the day to chill. Went to a new little hidden barbecue place in town and it was seriously some of the best food I’ve ever eaten. I did go one time through my GS circuit before bed and a contrast shower.
Thurs A: 325m/12 contacts
WU Green
Grass accel prep: 25m reps 2:30/4:30-5
sled,sled,face,face
sled,sled,pushup,pushup
sled,sled,2pt,2pt
2x3e dist skip, 3pt
Felt like I was flying again. And the skips were my farthest yet. Started a new job between workouts as a substitute activity aide/tutor for an after school program. Chaos…
Thurs B: 34 Contacts
TB DL: 864 275,315,365
wide hurdles 2x5
Reverse Lunge: 12,10,8 215,235,250
alt leg bound 2x3e
RDL 864 225,245,265
st leg bound 2x3e
2x(24 dec rev crunch, 16e 25lb twist, 30 PB exchange)
Weights felt good. Always leaving some in the tank. The day after my HI days I’m always feelin the effects of the CNS training. But by the time the next CNS session rolls around I’m feeling better than ever.
Fri:
WU Red
1200 grass tempo (4x1)(2x2)(4x1)
Weights:
BP 3x4 250,270,285
w/ bb row x8 185
Shoulder raise complex 3x10
w/ arm swing 21s
Just noting that I’ve been feeling good the last two days. Not even sore from the RDLs… go figure. I was more sore after Mondays workout. The weather is looking like rain this coming Monday… I could do the flat work indoors for Monday and move the hills to Thurs when the weather is looking better, but I’d really like to keep the speed on the grass for now.
I could also just play it by ear and head to the hill on a morning that it looks like the weather is going to cooperate long enough for me to train. This is the last week of loading for GPP so it will be easy to move stuff around as it will be followed by an unload. In SPP I’ll be on the track for all speed work so I won’t be at the mercy of the weather anymore. Although I’ve been blessed with great weather so far.
Edit: Just remembered I have a trip to Lake Erie for my aquatic ecology class this Friday and Saturday… Looks like I’m moving flat work indoors on Monday and Hills Thursday unless I feel like I’ll be able to get a good hills session in Monday. It’s supposed to rain from now until then so it’s gonna be soggy even if the weather does hold.
I uploaded this pic of the sled I made but forgot to post it… Easy to throw together and works like a charm.
Mon A: 300/18 contacts
WU Green
Hills: (3x50)(4e dist skip, 4e bound, 4broad)(3x50) rest 345/5
Woke up to see a little sun so decided to head to the hill. It ended up raining pretty steadily thruout the workout but it was a solid session. I now have my splits for 20-50m that I will post sometime. Right now they are all from different workouts. Next week for the unload I’ll do one run at every distance and hopefully be able to get a time for each. So far it looks like the splits stay pretty steady til 45-50, where they got considerably slower. Although I only got one timed on the 50s and they were run in a little rain the 30 splits were still pretty consistent with what I’ve been running.
Mon B: Weights/25 throws
PC 4x4 235 250 265 275
After 2:VSq x6 4: OHB x6
Squat 864 305 325 355
FSq x6
RDL 864 235 255 275
BLF x6
2x(30 MB Wall situp, 20e 65lb side bend, 25-15-10 decline complex)
Spike x6
Another good session, the power cleans did feel a little goofy because for some reason I couldn’t get used to the straps I was using, but the weight still went up. Squats felt easy and I’ve been hitting good depth for every workout. No soreness today… ready to rest up until the last GPP speed sessin on Thursday. I’m itchin to get on the track and start rollin.
Tues:
WU Red, Hurdle mob 2x6
1800m indoor track tempo: (5x1 w/ core)(3,2,3)(5x1 w/ core)
Weights:
3x10 shoulder complex
w/pullup x12
3x10 db row
w/ dip x12
How fast?..
Approximated hill splits:
20-25: fastest
25-30: fastest
30-40: fastest
40-45: +.05
45-50: +.43 (not sure about this one, only timed one run at the end of the workout)
Again, I will be doing every distance for a workout next week, so hopefully I’ll be able to get times for each one. I’ve been curious to know what happens with speed on the hill since I began planning for intensities etc for GPP.
I obviously time each run the same way (start the watch just before or during first movement, end it at the marker) and average the times for the workout. So the times may not be right on (although they are useful to me because they are done consistently), but the splits should be more or less accurate. Distances are measured with a tape which is also used as a sort of lane line to make sure I’m running straight and on the same stretch of hill.