Yesterday:
4x20m blocks
5x50m blocks (10 minutes rest)
Felt ok, had some pretty iffy starts and the speed felt a little forced but overall it wasnt too bad for an end of week workout. Thursdays are a little different in this block, I dont do weights after the sprinting, I’ve switched it to the next morning so that I can incorporate some jumps and not be completely messed up.
This morning:
4x3 cleans
superset with drop jumps
3x6 depth jumps
3x5 one leg box jumps
Back extension
Overall this workout was fairly taxing on the CNS, I could definitely feel it. Doing some jumps touching the basketball rims I felt potentiated in between my sets of jumps. So I think its good to do them roughly 12 hours after my sprints because they are also very intense. Only problem is I’m not entirely awake doing it 1 hour after I wake up. So the first few sets suck while I wait to get woken up. I might try some caffeine before practice next time.
One thing that I’ve noticed is that my cleans have not gone up since I’ve started doing them about 8 months ago. I think its a combination of factors. The first being that my form got better and so lifting the same weight is more difficult. The second being that my sprint volume has increased significantly so I’m lifting the same weight but at a much more fatigued state then previously. Overall I think if I did cleans alone I think my numbers would be more impressive then they have been.
One concept that I’m just starting to observe is the idea of varying the general stimulus (so what I do after the sprints) and how that can trigger greater gains. Its a concept that I’ve only read about before but am now finally putting in to practice and observing its effects. So whether I do weights after speed or plyos, even though the speed component hasnt varied much the body is forced to adapt again due to a change in stimulus. We’ll see how this plays out.