Wed (AM) – Sprint Training (Acceleration Work)
[i]Warm up
Warm-up/Dynamic Stretching/Mobility Work - Skipping Rope, High Knees, Butt Kicks, Lunges, Build-ups, Leg Swings
[/i]
Linear Acceleration
2 x 10m (1 min rest), 2 x 10m uphill (1 min rest)
2 x 20m (2 min rest), 1 x 20m uphill (2 min rest)
1 x 30m (3 min rest)
1 x 40m
Time: 15 mins
Notes:
- Decent workout that was shortened a bit as I had the UMAT in the early morning.
- Uphill sprints are doing wonders to my sprinting mechanics
Wed (PM) - Full Body A
[i]Warm Up
Rowing - 3 mins
Dynamic Stretching[/i]
Weighted Dips – WORK UPTO 1-4 RM
BW+7.5 x 4
Lunges - 3 x 6-10
22.5s x 8 (+1 rep)
Lat Pulldowns - 3 x 6-10
60 x 5
Time: 30 mins
Notes:
- Pretty crappy session, but that’s what I expected the first week back after the holidays.
- Hopefully I can hit some PBs on Friday’s session
- Had a corkie in my right quad after the last set of lunges so stopped the workout early.
Sat (AM) - Elliptical Tempo Runs
20 mins 50 sec (40 sec MEDIUM/SLOW pace, 10 sec FAST pace)
Notes:
- Been very sore from Wednesday’s workout so I skipped Friday as it wouldn’t have been a good idea to be doing 3RM on deads.
Sun (AM) - Elliptical Tempo Runs
16 mins (20 sec MEDIUM/SLOW pace, 10 sec FAST pace)
Notes:
- Decent workout. Average pace and endurance was up from yesterday.
Mon (PM) - Full Body A
[i]Warm Up
Rowing - 500m
Dynamic Stretching[/i]
Weighted Dips – WORK UPTO 1-4 RM
BW+12.5 x 4 (+5kg)
Lunges - 3 x 6-10
22.5s x 7 (+1 rep)
Lat Pulldowns - 3 x 6-10
60 x 5
Cuban Rotations - 3 x 5-10
7.5s x 5
Ab Circuit - repeated 2x (NO REST)
Crunches x 50
Twisting Crunches x 20
Reverse Crunches x 20
Planks x 30 sec
Time: 30 mins
Notes:
- Much better session
- Massive PR on Weighted Dips. Wasn’t going for it today, but since the 10kg dumbbells were in use I just thought ‘I’ll give it a shot’ and good thing I did.
- Rest of the workout was good.
Tue (PM) - Mobility Work + Calisthenics
From Westside For Skinny Bastards II
General Warm-up Phase
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
Ground-Based Mobility Phases
Back bridges x 10
Iron cross x 10 each leg
Rollovers into V sits x 10
Birddogs (on all 4’s) — 10 each arm/leg
Fire hydrant circles (on all 4’s) — 10 fwd, 10 bkw ea. leg
Prone scorpions x 10 ea. leg
Mountain climbers x 10 ea. leg
Groiners x 10
Notes:
- Just did some light recovery work as I have the X-country on Wed.
- My mobility sucks ass.
Wed (PM) - X-Country
Distance: 3.6km
Time: 21:05
Ranking: ?
Notes:
- Overall, I’m disappointed with my effort, but I wasn’t training for this so it’s not a big deal.
- My legs are feeling fucking sore right now
Fri (PM) - Full Body B
[i]Warm Up
Cycling - 3 min
Dynamic Stretching[/i]
Sumo Deadlifts – WORK UPTO 1-3 RM
117.5 x 2 (+2.5kg)
Incline DB Bench Press - 3 x 6-10
22.5s x 5
Chest Supported Rows - 3 x 4-10
60 x 4
Hyper Extensions - 3 x 5-15
BW+15 x 15
Time: 30 mins
Notes:
- Average workout
- Felt a bit flat, as my legs were still pretty sore and my diet wasn’t great today.
- Was also a bit rushed towards the end and didn’t get to do any RC or weighted ab work.
Haven’t updated this for a while, but have still be training as per usual.
Wed (AM) - Intraschool Track and Field Meet (Trials)
I didn’t find my times for the events (will look for them later), but I didn’t perform too the best of my abilities.
Ran the 200m first on the inside lane and did a pretty terrible job. Placed 8th/10 in a middle division.
In the 100m, I did a better job but still below my expectations. Placed 5th/10 in a upper/middle division.
Wanted to do shot put (would’ve creamed 3rd division or got top 3 in 2nd) but they wouldn’t put me in because I’m not ‘huge’ (as in high body fat like the guys who were chosen).
Overall I was disappointed in my performance and I still have a lot of improvement to do before I become a decent Track and Field athlete.
For now it’s back to GPP training for me. I’m undecided whether I want to play cricket this year as the start of the season will clash with my final exams, but I’m definitely playing footy again next year.
Wed (PM) - Full Body A
[i]Warm Up
Bodyweight Calisthenics Circuit
Dynamic Stretching[/i]
Weighted Dips – WORK UPTO 1-4 RM
BW+15 x 5 (+2 reps)
DB Lunges - 3 x 6-10
25s x 7 (+1 rep)
Fatman Pull-ups - 3 x 6-10
BW x 10
High Cable Woodchops - 3 x 8-15
25 x 8
Cable Side Bends - 3 x 8-12
30 x 10
DB Cuban Rotations - 3 x 10-20
6s x 17
Time: 45 mins
Notes:
- Strong session: made me feel a bit better after the disappointment earlier in the day.
Thu (PM) - GPP (Bodyweight Circuit)
[u]GPP (Bodyweight Circuit)[/u]
5 circuits, minimal rest
- Push-ups x 15
- Squats x 20
- Lunges x 10 each leg
- Chin-ups x 6,4 (2 sets)
- Skipping x 1 min
- Mountain Climbers x 10 each leg
Notes:
- Just a bit of recovery work, wanted to do tempos but the field was being used
Fri (PM) - GPP (Bodyweight Circuit)
[u]GPP (Bodyweight Circuit)[/u]
5 circuits, minimal rest
- Skipping x 1 min
- Squats x 20
- Turkish Get ups - 7.5 x 5 each leg
- Mountain Climbers x 10 each leg
Notes:
- More recovery work; too sore to do max effort sprints
Mon (PM) - Full Body A
[i]Warm Up
Bodyweight Calisthenics Circuit
Dynamic stretching + Mobility work[/i]
Weighted Dips – WORK UPTO 1-4 RM
BW+15 x 3
DB Lunges - 3 x 6-10
25s x 7
Fatman Pull-ups - 3 x 6-10
BW x 11 (+1 rep)
High Cable Woodchops - 3 x 8-15
25 x 12
Cable Side Bends - 3 x 8-12
30 x 10
DB Cuban Rotations - 3 x 10-20
7.5s x 15
Time: 45 mins
Notes:
Tue (AM) - Elliptical Tempo Runs + Shin Splints Prehab
12 mins (20 sec MEDIUM/SLOW pace, 10 sec FAST pace)
Jump Rope - 1 min x 10
Toe Walk - 25m x 3
Heel Walk - 25m x 3
Calf Raise - BW x 50
Notes:
- Endurance has definitely dropped a little.
Tue (AM) - Tempo Runs
[i]General Warm-up
Dynamic stretching and Mobility work[/i]
100m x 5 (70% effort - 25m jog, 25m walk recovery)
200m walk recovery
200m x 3 (70% effort - 50m jog, 25m walk recovery)
Set Shots x 15
Stationary Handballing x 5 min
Notes:
- Tempos were pretty poor
- My kicking has improved, especially distance
Wed (PM) - GPP (Rowing)
[i]General warm-up
Dynamic stretching + moblilty[/i]
2000m (8min 45s)
Notes:
Thu (PM) - Tempo Runs
[i]General Warm-up
Dynamic stretching and Mobility work[/i]
100m x 5 (70% effort - 25m jog, 25m walk recovery)
200m walk recovery
75 x 5 (70% effort - 20m jog, 20m walk recovery)
150m walk recovery
50 x 5 (70% effort - 15m jog, 15m walk recovery)
Notes:
Fri (PM) - Full Body B
[i]Warm Up
General Warm-up
Dynamic stretching + Mobility work[/i]
Snatch Grip Deadlifts – WORK UPTO 1-3 RM
90 x 2
Seated DB Shoulder Press - 3 x 6-10
20s x 6
BB Bent Over Rows - 3 x 4-10
60 x 3
Hyper Extensions - 3 x 5-15
BW+22.5 x 12
Weighted Crunches - 3 x 10-20
15 x 20
Time: 45 mins
Notes:
Fri (PM) – Sprint Training (Acceleration Work)
[i]GeneralWarm-up
Dynamic stretching + Mobility work
[/i]
5 x 5m
4 x 10m
3 x 20m
2 x 30m
1 x 40m
(Full recovery for all)
Time: 25 mins
Notes:
Sat (AM) - Hill Sprints
[i]General Warm-up
Dynamic stretching and Mobility work[/i]
4 x 10 x 15m (100m walk recovery between sets)
Notes:
Sat (PM) - High Octane Cardio
[i]General Warm-up
Dynamic stretching and Mobility work[/i]
Jump rope - 6 x 1min
(SUPERSET)
one arm dumbbell swings/clean and jerks/snatches with each arm - 6 x 10 x 10kg
Notes:
- Tried this for the first time, was quite challenging
Sun (PM) - Tempo Runs
[i]General Warm-up
Dynamic stretching and Mobility work[/i]
100m x 12 (70% effort - 25m jog, 25m walk recovery)
Notes:
- Decent session
- Was supposed to have a rest day, but after studying all day I needed to get out for some exercise
Mon (PM) - Full Body A
[i]Warm Up
Bodyweight Calisthenics Circuit
Dynamic Stretching[/i]
Weighted Dips – WORK UPTO 1-4 RM
BW+15 x 5 (+2 reps)
DB Lunges - 3 x 6-10
25s x 8 (+1 rep)
Fatman Pull-ups - 3 x 6-10
BW x 12 (+1 rep)
DB Cuban Rotations - 3 x 10-20
8s x 10
Time: 35 mins
Notes:
- Reasonably good session
- Didn’t get to do any abdominal work since the cable cross was being used, so I’ll do it on wednesday.
Mon (PM) – Sprint Training (Acceleration Work)
[i]General Warm-up
Dynamic stretching + Mobility work
[/i]
20m x 6
40m x 4
(Full recovery for all)
Time: 30 mins
Notes:
Tue (PM) - Shin Splints Prehab + High Octane Cardio
[i]General Warm-up
Dynamic stretching and Mobility work[/i]
Rocking Calf Raises - 2 x BW+10kg x 10
Bucket Handle Raises - 2 x 3.75kg x 20, 1 x 5kg x 10
Tiptoe walks - 2 x 25m
(SUPERSET)
Heel raise walks - 2 x 25m
Jump rope - 6 x 1min
(SUPERSET)
one arm dumbbell swings/clean and jerks/snatches with each arm - 6 x 10 x 10kg
Notes:
- Wanted to do a tempo session today but both fields near my house were being utilised, unfortunately.