Friday:
Weights:
bench: 3x3 265 285 295
w/ MB plyo pushup sets 1,3
BB row 3x6 185 195
w/ muscle up x3
2x8 shoulder raise complex
tempo: 2x3x100 16s
Saturday A: 120m/32 contacts
WU Green (green mean go… 600m jog,shuffle etc, dym flex, sprint drills, facedown/pushup/2pt accels)
2x (30m, 3e dist skips 3e bound 3broad, 30m)
Felt like I was blazing… gonna have to start taking advantage of the slower limb speeds on sled and warmup runs and consciously work on tech cues… seems like all my accels are over and done before they get started.
Did this workout at my high school weight room… Short and sweet
Saturday B
Weights
TB DL 4x4 345 365 385 405
Rev Lunge 3x8 225 245 265
Gonna stick with the Thurs-Sat for sprint work… works with my schedule as my classes are M-W-F and lets me get a little something in after the off day.
Mon:
WU Red, Hurdle Mobility x6
Rower: 3x(1min, 1:30) on the rower
Tues A: 210m
WU green
3x(30m sled, 40m no sled)
Got to see how I handled some completely upright sprinting. Felt amazing, hip and knee height felt great, like I was bounding.
Tues B Weights/44 plyos/throws
Power Clean 3,2,2 255 275 275
sets 1,3: alt leg bounds 3 each leg
Squat 4x4 345 355 365 380
RDL 4x4 275 285 295 305
32 12 lb MB throws, alternating 1 hop and no hop throws
Another good session, manhandled 275 on the cleans and 380 felt awesome going down to parallel, last year I mighta let myself cheat a bit on the depth.
275 is the highest I got to on last block (for 4 reps) so I’m probably not going to go add any more to that for the rest of training and going to keep doing it with less reps… I’m going to keep pushing squats and RDL is going to stay the same week to week.
Weds:
WU Red, Hurdle Mob 8 hurdles
4x200 indoors
4x200 outdoors
2:30-3min rest, alternating directions
2x(20 MB wall situp throw, 20e db side bend, 24 PB exchange)
Thurs A 330m hills
WU Green
Hills 2x3x55 3-4min/6 min
Really liking the longer hill accels as a strength endurance tool… with split 60s last year I think I may have got in the habit of abruptly coming out of acceleration mechanics at the intensity limit. On the hills I focus on full pushes, relaxed shoulders and hips/full ROM, and applying force into the ground by driving my arms back.
Thurs B 38 contacts
Rudiment A 1x20
Rudiment B 1x6
3x (3 hurdles for dist, 3 for height)
6x broad jump (best 10’ 8") into pit
6,8 split squat jump
felt good… contact time on the hurdles felt quick and I floated over them.
Fri
bench 3x3 275 290 305
w/ MB plyo pushup x6
bb row 3x6
w/ muscle up x3
shoulder raise complex x8
w/ arm swing 22s
3x100 strides to get some blood goin to the legs
WHat are your plans for the indoor season? When where you planning to end your SPP and peak?
Today will be the last workout of SPP week 2/8. Although really my SPP is 12 weeks because I’ll have 4 weeks of “pre comp.” Arbritrary really…
I’m working in 4 week blocks. The goal of this block is to get accel into place and get a good CNS stimulus from heavy squats/deads/throws. Next block will be working in block work and late accel/transition/early maxV work. Final block will be maxV/short speed endurance.
Since I’m having to work on an NCAA schedule (meets every week for 6-8 weeks in indoor and outdoor running 55/60, 200, 4x200, and the odd 4x4 indoor), It’d be ideal if I could get myself qualified for nat’ls early so that I can only run in meets that are important for the team and train through indoors. Indoor training will look alot like it does right now with enough density and SE work to have me ready to run 7ish events in 2 days at conference.
I’ve never performed well training for planned peaks, my best performances have come during early loading periods 4 weeks into training (coming straight from football) and off of 1 week of unloading from heavy training.
Sat A: 160m/34 contacts
WU Green
2x(40, dist skips, alt leg bounds, 3 broad, 40)
Wanted to do 4broad the second time thru but it slipped my mind while I was jumping. Nice workout, I’ll give it a B+…
Sat B
Weights:
While I was on campus:
2x(24 decline rev crunch, 15e plate twist, 20-10-5 decline complex)
hyper complex 2x8
hyper throws (6kg) 2x8
5-10 min drive to high school weightroom (they have a hex bar and only the rec center gym was open on campus):
TBDL 4x4 375 385 395 415
Rev lunge 3x6 225 245 265
Nothin Monday…
Tues A: 240m
WU Green
2x 30sled, 50 no sled, 30sled, 2x50 no sled
Great workout, my coach came in and I had him time the 0-30 on my last 50… It was pretty decent for a hand time and consistent with my self-timed runs.
Tues B: weights/50 plyos/throws
power clean 3x2 275
sets 1,3: alt leg bound 4e
Sq 4x4 355 365 375 395
RDL 4x4 275 285 295 305
34 throws alternating 1 hop/no hop
Used my phone to film some lifts today for the heck of it… there’s lots of artifacts in the video from converting the file, but you’ll get the picture
squat: http://www.youtube.com/watch?v=oeudB_hw5VA
pc set 1: http://www.youtube.com/watch?v=HQHHGMY-yxg
pc set 2: http://www.youtube.com/watch?v=-CKdDZidEP8
Weds
WU Red, Hurdle Mob x8
8x200 indoors alternating opposite directions
30-33s 3 min rest
nice tempo workout today
Last day on the hill… I’ve been blessed with favorable weather and a great hill to run on.
Thurs: 360m
Hills: 6x60 5-6 minute rest
Jumps before work:
Rudiment A 1x20
Rudiment B 1x6
3x circuit:
3 hurdles for distance
3 for height/closely spaced (33")
30m straight leg bound
8 split squat jump
Post chain/core after work:
2x(24 decline reverse crunch, 15e plate twist, 20-10-5 decline complex)
1x 8 hypercomplex, 8 bent leg hyper
1x 8 hyper throw, 8 bent leg hyper throw
Fri
Bench 3x3 280 295 315
sets 1,3: plyo pushup
1 arm db row 3x6
sets 1,3: muscle up
shoulder raise complex 2x8
set 1: 22s arm swing