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.
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.
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
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.
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
Last speed session before an unload: 200m/42contacts
WU Green
2x(50, 4e skip, 4e bound, 3e skip for height, 50)
2x(10lb mb wall throw situp, 20e db side bend, 30 Pb exchange)
top speed, transition work in next block is much needed
also can’t wait to get in the starting blocks… feelin like I got training wheels on with the 2pt starts
Had the first 30 filmed and planned to film the rest but ran into some problems with the cam… from counting the frames though I could get a time of 3.90-3.95… felt like the other runs were better because I haven’t gone from 3 point in a few weeks but I will have a similar workout before the week is over. Coach also timed my 50s from first movement and the times were identical… 5.69
Weights
PC 2,1,1
sets 1,3: 2e alt leg bound
Squat 3322 335 355 375 395
set 2: Vsq (9lb) x4 set 4: Fsq x4
RDL 3322 275
set 2: OHB x4 set 4: BLV x4
Weights went up nice and easy… used the 9lb med ball for every throw but BLV and touched the ceiling in the vertical squat for the first time ever in 3 years of doing it