Rapsmvp training

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1

Last gpp session :slight_smile:

Hills

4 x 40m - 4.5min recovery
10 minute recovery
4 x 40m - 4.5min recovery
10 minute recovery
1 x 40m (ended 3 short due to hamstring problems)

Weights

FULL Squat
115kg x 8, 110kg x 8, 110kg x 8
( Back was not feeling 100% so no need to push these)

Single leg hamstring holds
3 x 20s + 20kg plate, each leg

Energy-Health rating: 8

I dont know why but for the last two weeks my hamstrings have been getting really beat down, getting minor tears/cramps I dont really know. They usually recover in 1 to 2 days so not a huge problem but still…

I think its probably either because of creatine/weight gain, some heavy stiff legged deads, or very average hamstring flexibility.

spp begins on monday :cool:

2

:smiley: that is crucial for you.

You’ve gained weight? :eek: what does that make you now … 60kg? :stuck_out_tongue:

3

:mad: :mad: :mad: :mad: :smiley:

73kg

probably will get up to 75, before I start to cut and run some serious 100’s :stuck_out_tongue:

4

:eek: damn I’m 77.5 , so how much do you think you have gained over winter?

5

I think after nationals I was around 69, did gpp for 12 weeks and never really weighed myself till a few days ago and I was 73.

Most of it went to the glutes, lol, but I’d say a fair 1kg is from creatine water retention and some unseen fat. Which is why in four weeks time I’m going to stop creatine and do more tempo to try to cut down for comp phase.

6

When have you scheduled your first race? I’m hoping that you plan on running some 2’s as well?

7

Creatine makes me stiff too.
Your back could be making your hammie’s tight or your hammies could be making your back tight, i bet they are connected at some place?

You don’t want to enter Spp1 tight, not as tight as you are now, the intensity is somewhat higher than GPP and if your feeling tight now, expect it too only get worse, unless you start fixing the problem.

Things you could try;
Calcium / mag combination tabs

Enzyme tabs - containing bromelain

Massage - by anybody if need be

Stretch in-front of the telly or such

drink more water - as it warms up, one tends to forget to drink more… Tis a universal problem it seems??

TENS treatment - did you end up getting a Tens unit?

Acupuncture - if they are good

Chiro - Maybe just a one off?

8

First 100 will be on Nov 17th. Only running to 60 and shutting down, hoping to open with anything below 11 but not sure if my weight will be optimal to permit it at that stage.

Not going to run a 200 till around early Jan.

Thanks bold. Probably going to cut creatine down from 5g to 2g in two weeks then in another two weeks come off it. I do feel as well that it has effects other than strength/weight gain on you.

I have been pretty bad with stretching compared to the past so its definately something im going to work on.

9

I’m posting this now because I am 95% sure my crappy uni gym wont be open when I go.

spp1 ( just realised ment to do sets of 4 :rolleyes: )

3 x 60m [20m intensity limit] - 2.5min recovery
7 min
3 x 60m [20m intensity limit] - 2.5min recovery
7 min
3 x 60m [20m intensity limit] - 2.5min recovery

Energy-Health rating: 7.5

First set felt pretty raw and uncordinated to be honest. Next set got better. Last set I was driving well so felt quick.

I dont get why the 20m runs are labeled as 60’s with intensity limits. I was getting up to 80-85m by doing nothing after 20…seem to have more momentum than I remember.

going to drop creatine to 2g per day, getting real bad cramps and stiffness while training.

10

Guess not:

Bench 3 x 6 @ 62.5kg
(feels ezy but going with the planned progression)

Chins 1 x 6 @ bw+10kg
1 x 8 @ bw+8.25kg
1 x 8 @ bw+7.5kg

11

whoa! I’ve heard about you! your like famous. i heard somebody say on a website that you have real potential. like super olympics on mars.

‘the dereje kick will kick ass, but not the forbidden fruits’

12

i will sucketh uponeth the forbidden fruiteth:eek: :smiley: :cool:

13

So you don’t go too fast too early in the training. As the Spp season progresses, so does your intensity, and the volume drops also to compensate. These at this stage, ie acc over 20m should feel like you say, real easy once past 20m, like momentum is dragging you along. But do stop at 60m, well back right off… (dont stop literally) :eek:

14

for the 20m limit do you just run 20meters hard then cruise with good technique for the remainder 40m?

15

Yes, just standing start to 20m. Accelerate moderately and maintain what you have to 60m.

I was just saying why its called 60m @ 20m intensity because for most sprinters you will get to 60m by acceleration 20m then doing nothing. Just wondering why it isnt called 20m accel I guess haha.

16

How was the wind? …

17

why are you only accelerating moderately? Shouldn’t it be accel @ 100% to 20m then maintain at that speed to 60m? :confused:

18

Didn’t even notice anything the past few days. Today its windy as hell though :eek:

19

Ah, I am going as fast as I can. I just mean moderate because

a) your not as fast in week 1 as you’ll be in week x
b) you just cant go as fast from a standing start compared to blocks or 3point. I struggle to anyways, need that low angle for power.

20

Track

4 x 60m [20m intensity] 2.5min recovery
7 min
4 x 60m [20m intensity] 2.5min recovery
7min
4 x 60m [20m intensity] 2.5min recovery

Energy-Health rating: 8

Daymmm felt very quick but uncontrollable like im just witnessing whats happening and not doing anything.

Coach said hes never seen me this quick/good a drive ever so a pleasing indicator for me that im on target for sub 10.83 in just the first week of spp :eek: :cool:

This is definately a hard workout, not easy on the body after hills. Hamstrings are cramping but not as bad as before (on 2g creatine per day protocol). Shins are probably going to be very sore tomorrow so looking forward to 2 days before the next high intensity session.

Not going to do much at the gym today.