These aren’t splits, I’m timing each sprint separately. I just posted the fastest time I had for the day. These are all done on some low quality grass as well.
Warmup (light static stretch, light jog, hip mobility, sprint drills, MB throws, buildups) - Lasted over an hour because of my training partner.
3 x 40yds, fastest was 4.85
4 x 20yds, fastest was 2.65
MB Throws:
1 Hop w/ Vertical OHB x 3
1 Hop w/ BLF x 3
Vertical OHB x 3
BLF x 3
RDL - 95 x 8, 95 x 8, 135 x 8, 155 x 8, 185 x 6 (form started breaking down)
Landmines - 3 x 10, 55lbs
Very off day today, my training partner still isn’t back from his groin injury. I think I may have found my issue on why I can’t get loose in my warmups. After watching one of CF’s DVDs, he mentions that you don’t have to warm up to warm up. I’ve been real anal and intense during my warmups, and I realized that I just need to relax more. Overall I felt very loose today and it’s probably from taking 5 days off from Thanksgiving.
An hour warming up in Texas?
Are you sure he says that you have to warm up to warm up? I thought that he was talking about the PROBLEM with certain warmups was that you have to warm up to warm up…
I edited my last post, I left out an important word! But the key thing I took from this is that I’m working too hard in the warmup…
And RB34, it was 46 degrees here yesterday.
Warmup (light static stretch, hip mobility, light jog)
Weighted Chin-ups - BW x 5, BW x 5, 5 x 5 w/ 35lbs
Bench - 135 x 5, 155 x 5, 185 x 5, 205 x 5
Chest Supported Row - 3 x 8
Pushups - 2 x 20
Ab work
I’m no longer going to follow an upper-lower split. Hoping to take tomorrow off and just do all core lifts on my speed work days.
Warmup (light static stretch, long jog, hip mobility, sprint drills)
Speed work: Done indoors on a hard rubber surface. 3pts were too slippery so I did mostly falling starts.
3 x 10yds, fastest was 1.62
3 x 20yds, fastest was 2.69
3 x 40yds, fastest was 4.72
2 x flying 20yds, fastest was 2.23
It’s supposed to rain heavy and snow here the next two days so I decided to train today. I started to do RDLs but my back felt a little weird. Which after running on a hard surface, I was expecting it to feel weird. But now I’m starting to wonder when am I ever going to feel good enough to do an exercise with spinal loading? How am I going to find a way to supplement my sprint work? I’m going to drop the RDLs and probably try front squats. Maybe go back to bulgarians. And with the sprints today, I was disappointed with my flying 20yd time. Next session I plan to get some sprints video recorded.
Warmup (light jog on treadmill)
Weighted Chin-ups - BW x 5, BW x 5, 5 x 5 w/ 40lbs
Bench - 135 x 5, 155 x 5, 185 x 5, 210 x 5
Landmines - 45 x 10, 50 x 10, 55 x 10, 55 x 10
ABS~100
Taking tomorrow off and plan to run on field turf Saturday.
Warmup (light jog, hip mobility, light static stretch, sprint drills, MB throws, buildups)
4 x 10yds, 1.59
4 x 20yds, 2.69
4 x 40yds, 4.85
*We raced at the 4th sprint of each distance.
Gym was closed so I didn’t get to do any weights. After the speed work I started to do MB throws but I couldn’t even throw over 16 yards in an OHB. I beat my partner on the 20 but not on the 40. I’m really getting pissed at the stopwatch lately as I am running slower than ever. For the next two weeks that I have with my partner, we will forget the stopwatch and simply race eachother for the remaining speed sessions we have left.
Warmup (light static stretch, light jog, hip mobility, sprint drills, buildups, MB throws)
Sled Sprints - 3 x 20yds w/ 15lbs, 3 x 20yds w/ 25lbs
Normal Sprints - 6 x 20yds
*Raced eachother on every sprint despite only having one sled.
2 x 40yds, Won the first but lost the second.
Pause Jumps Squats - 5 x 5
Front Squat Progressions(Poliquin technique) - Bar x 8, 65 x 8, 85 x 8, 95 x 8, 115 x 8
Bulgarian Split Squat Progressions - 27.5’s x 5, 40’s x 5
Isometric Leg Raises - 4 x 30sec
Eccentric Leg raises - 2 x 20
Deadbugs - 3 x 25
Had fun racing today, a lot better than competing against a stopwatch. I decided that I’m going to stay with the upper lower split. I may make some changes for next semester.
I think you could probably benefit from upping the volume of your sprints, especially if there is no testing or tryouts in the immediate future. I would aim for at least 900-1000 yards of high quality speed work each week. I think a lot of people make the mistake of running far too little, remember you are looking for some form of overload to cause adaptation. I think people read Charlie and assume “less is more” means 4x40 when in reality he goes up to 24x60!
What would the effort be, near max speed min effort or max speed max effort
I always go by Bud Winter’s 7/8th’s effort rule. It’s always worked well for me.
Warmup (light static stretch, 600yd jog, hip mobility, activation exercises)
Weighted Chin-ups - BW x 5, BW x 5, 4 x 5 w/ 45lbs
Bench - 135 x 5, 155 x 5, 185 x 5, 210 x 5
*Just to clarify: On Bench I always keep my back flat on bench and activate the abs. Not trying to lift the most weight.
Pedestal - x 10
Ab Bicycles - 2 x 25
Lying Leg Raises - 3 x 15
Hanging Leg Raises - 3 x 10
So far my ES and QL have not gotten tight and I hope it stays this way.
Well I was wrong about my ES and QL, they are very tight now, mostly the QL. This is still telling me that my abs just aren’t strong enough. I think I should’ve stayed away from the Bulgarians and pedestal a little bit longer. My training partner was also didn’t get enough sleep so we opted to train tomorrow. And on top of that I had an audition for my personal training job, and I think it went very well. Tonight I’m going to really hammer my ES and QL with some deep massage along with some stretching and ab work.
Not going to be able to train today. My back is feeling locked up again and my hip flexors and hamstrings are tight. I’m also going to be getting some technique work done on the 19th so I want to be as fresh as possible for that.
Cardio:
Incline Treadmill Walk, 7.0 incline, 3.5mph, Kept heartrate at 120-130bpm
Light stretching afterwards.
This loosened up my back a lot, and I’m not as still as I was on Wednesday. I think the leg raises aren’t very good for my lumbar spine, as I think they are the reason why my back isn’t feeling too good right now. I’m guessing that my hip flexors and psoas are tight right now.
Cardio:
30min on Elliptical. 130bpm HR
Static Stretching afterwards
My stiffness has improved but it still isn’t 100% better. I’m thinking there is some pressure being put on my discs from all those leg raises that I did. It’s a good thing I’m making improvements though. I’m going to continue doing the cardio along with some upperbody stuff this week. I will be icing my lower back a lot as well.
This is what I told you to do months ago, your first 6-8 weeks should have been bw circuits and simple cardiac work etc.
Warmup (jog, hip mobility, sprint drills, static stretch)
Weighted Chins - BW x 8, 3 x 6 w/ 25lbs
Bench - 135 x 5, 155 x 5, 2 x 8 w/ 185
Chest Supported Rows - 3 x 8
Cardio:
10min on Recumbant Bike (switched because I didn’t like the posture)
15min on Incline Treadmill Walk, 9.0 incline, 2.7mph
Weight - 177.6, in Nike Free’s
I was 172 about a week ago surprisingly. I have been eating way too little this semester! During the warmup drills, I am still extremely tight. It’s like I have neural tension or something…