RB34 Comeback Program Part 2

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103

Below you can see the sample training outline for my 11 week SPP:

Mon:
Speed on track
Hurdle hops
MB throws
TB weights

Tue:
Ext tempo (low to high-300’s) on the track
weight circuit

Wed:
Rest

Thur:
Special Endurance on track
Skip/bound/Jump series
Strength End
TB weights

Fri:
Ext tempo (low to high-200’s) on the track
weight circuit

My strength training in SPP will be 3 weeks of max strength (3-5 reps), 4 weeks maintenance, 3 weeks max strength (3reps) follow by 1 week unload before heading into comp season. First meet in 7 weeks!!

104

Week 1 of SPP:

Mon: 360
Warmup C+Acceleration ladder+20m build
2x30 sled (25lbs+sled weight)
2x30 3pt/timed
4x20 efe
zino x3
hurdle hops 5x5
400 walk/jog
willie x8
hc/depth jumps x3 4x4
bs/rocket jumps x3 3x5x80% of 5rm
bp 4x3
1a: horz row 3x8
1b: weighted decline situps 3x10
bike/stretch

Damn I felt great today my legs felt springy and fast overall. Couldn’t ask for anything more then to open SPP with a bang. The weights were easy and nothing more then a intro week back into max strength work.

105

Tue: 900
Warmup A
3x300 60/3
400 walk/jog
mb situps 4x25
Circuit C: 2x10
ab circuit 1x20sec

  • I decided to perform my hamstring work with the weight circuit. The hamstring work in SPP will be hyper complex 80-100lbs or hypers 80-100lbs.
106

Thur: 1020
Warmup W
2x30 sled 25lb
4x4x60 15/wb/4min
Colin 1x20
A’s 2x30
400 walk/jog
willie x8
pc/1 leg bj x8 4x3x75
bs/slj x3 3x5x70% 5rm
ip 3x4
1a: vert pull 3x8
1b: body curls 3x5
bike/stretch

Very good workout, my workout mate said that all 16 sprints looked exactly the same (speed wise); that’s what I felt when performing them. The long ext tempo and CSW did a great job in preparing me for these types of workouts. Overall great session!!!

107

Also I was surprise with the SLJ I was able to get out to 10ft on the first jump after a long sprint session and first SLJ session.

108

Fri: 1000
Warmup Z
5x200 36/3
400 walk/jog
mb situps 4x25
Circuit D: 2x10
ab circuit 20sec
planks 45sec/30sec

109

Quick update: My body feels great right now and I’m ready to explode. On a sad note my season may be over before it even get started, I may be taking a great job offer in North Carolina and I’m not sure how much time I will have to train.

110

Thats a good problem to have. Where in NC?

111

Chapel Hill/Durham area…

112

Week 2:
Mon: 390
Warmup C+Acc ladder
2x30 sled
3x30 blk
2x20 efe
2x20 fef
zino x3
hurdle hops 5x5
400 walk/jog
willie x8
hc/depth jumps x3 4 4 3 3
bs/rocket jumps x3 3x3x85% of 3rm
bp 4x3
1a: horz row 3x8
1b: body curls 3x5
bike/stretch

113

I tried to PM you but your box was full

114

Any ideas how many indoor meets are in the chapel hill/durham area?

115

Should be good now.

116

how come you never post how much your lifts are poundage wise?

117

UNC usually holds 3-4 indoor meets. I am not aware of any outside of that.

118

If I’m willing to travel 2-4hrs there are meets in blacksburg and surrounding areas.

119

Sir, would you like me to list my workout weights?

120

Dont really matter to me just wondering.

121

Tue: 900
Warmup A
3x300 60/3 (55,57,57)
400 walk/jog
mb situps 4x25
Circuit C: 2x10
ab circuit x20sec

Overall good session on the third 300 I ran into a dumbass chick on the track and probably slowed me down a couple sec. My weightlifting straps broke while doing shrugs, bought some new one’s so I’m good to go. I feel explosive right now even though I am weak as a kitten in the weight room.

122

lol you should have ran her ass ova. was she one of them people that like to walk in 4 different lanes and act like they dont see you training.