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.
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.
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.
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.
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.
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.
Great way to end the GPP speed loading. Nice sunny day with a bit of a breeze to my back. Moving the distance out to 30m I was finally able to start feeling what kind of speed I can hit…
Thurs B: Weights/ 40 contacts
TB DL: 864 295, 335, 385
2x Hurdles for distance x6
Reverse Lunge: 12, 10, 8 215, 245, 260
Alt leg bound 3each, 4eeach
2x(10 hypercomplex/12lb MB throw, 10 Bent leg hyper/throw)
3e, 4e straight leg bounds
2x(24 decline reverse crunch, 30 35lb plate twist, 30 PB exchange)
30lbs/~15% bw… There was about a 10% difference in unresisted vs resisted times. SPP I’ll be decreasing the load… Something I’ll have to figure out is the friction of the sled on grass vs mondo. The sled moved over the grass like butter.
First 4 weeks of SPP will have 2 speed days with reps 30-50m and volumes 180-300m, one day will be a contrast session and one will mix in plyos similar to what I did with hills in GPP. Weights will work on strength reps in the 3-5 range and stick with 3-4 sets. I’ll also be including some SE type work in the middle of the week.
How many sessions I have in the second SPP block will depend on how well I handle the work in the first block.
Weather was great Sunday and it was supposed to storm yesterday (it didn’t) so I headed to the hill to start the unload…
Sun: 210m/3 contacts
WU Green
Hills: (25,20,30)(50,45,40) varied rep rest/ 6 minute set rest
Threw in a 3broad out of curiosity and it was up 9 inches from last time…
Great session… Had my fastest times at nearly every distance… As far as the splits go, it looks like from 20-40 I either accelerate or maintain speed and lose a bit of speed after 40.
That’s the last GPP hills session. If weather cooperates, I’ll be using 50m hills once a week in SPP as a sort of early speed/strength endurance session.
Mon:
1200 tempo (4x1)(2x2)(4x1)
Weights:
Shoulder raise complex 2x10 20s
w/ pullups x12
1 arm DB row 2x10 60
w/ dips x12
Tues:
Dym flex
Power Clean 2x4 235 275
Shot Tests: OHB: 50’6 (+1’ 6") BLF: 48’ 10" massive PR…(+3’ 7")
Tested Forward Chest pass too but never got out to where I was last time
Squat 642 275 295 355
RDL 642 235 255 275
Great day overall, happy with the pretty big testing PRs and how easy the weights went up…
This is definitely the fastest I’ve ever felt… Might just be that it was my first time on the track since May but it felt awesome
Tried to test jumps afterwards… didn’t really work out. I did manage to VJ 36 again and bound 63’ 3" (61’ 1" last time). But the broad jumps just didn’t feel like I could get my legs into em. No worries really… they are easy to keep track of throughout training.
Weights:
DL 642 295 335 385
Rev Lunge 10,6,4 215 245 260
1x(10 hyper complex, 10 bent leg hyper)
2x(30 MB Wall Sit, 20e db side bend)
8 week GPP is done! 51 workouts and 164 sprints in the books… every one of them has been blessed with good fortune as far as weather etc go and never felt like recovery has been a problem… really excited about the direction I’m moving.
Now I’m off school for a week and gonna take a trip to MD to see soe family… SPP starts whenever I feel like comin back… First speed session probably Tuesday though.
Nice little rest from thurs-tuesday… now I’m back at it.
SPP week 1:
Mon:
WU red
Rudiment A 1x15
Multi jump 1x20
Rower:
3x(1min,1:30) w/ core between
Wanted to get something in to make sure I didn’t have anything tighten up over the rest period and to get my CNS woken up… and to lose a little of the extra water weight I gained from killin food all weekend.
Tues A: 210m
WU Green
3x(30sled, 30 no sled) and another 30 on the last set
alternated 2pt and 3pt start positions
Took a little extra to get fired up this morning due to the rest/less than perfect nutrition, but the runs felt quick once I got started.
Tues B: Weights, 40 plyo/throws
Power clean 3x3 245 265 275
set 1,3 alt leg bound 3e
Squat 4x4 335 345 355 365
RDL 4x4 275 285 295 305
12lb Mb throws 4each throw, 1 set with 1 hop, another with no hops
2x(20 10lb MB wall throw sit up, 15e 35 plate twist, 30 PB exchange)
Weights went up easy and throws felt explosive, nice to get back into it.
Runs went very well… the rest felt a bit long but I didn’t want anything tightening up from hitting the curves at faster speeds than I have been.
Since the week started on tuesday and I only have certain facilities open to me on certain days I’m going to get back into a Monday thru friday schedule for next week and the rest of this week will look like:
Thurs: AM Hills, PM jumps
Fri: Upper weights, GS Circuit
Sat: AM speed, PM weights
Sun: Off
Then the next 2 weeks will be roughly:
Mon: AM speed PM weights/throws
Tues: tempo
Weds: Speed
Thurs: GS or rower tempo
Friday:AM speed, PM weights
The speed sessions will depend on the weather… whatever day it looks like the weather will hold I will do hills. If I feel like recovery is an issue or if weather isn’t looking cooperative I will use Weds to rest and maybe sqitch Thurs and Fri workouts.