Tue: 900
Warmup A
3x300 3m
400 walk/jog
wille x8
bp 2x3 x2
1a: chest support rows 3x10
1b: body curls 3x5
tread walk/stretch
We decreased the rest, kept the effort the same and the runs were slightly faster so I guess that’s a good sign.
We had to make some changes to the SPP workouts since I am having some serious lower back tightness. The plan was to do power snatches and power cleans but we have decided to drop the snatches and go with hang cleans and power cleans. I debated about doing some single leg work in spp but decided to stick with squats twice per week since the rev lunges caused some major quad problems this past spring.
BTW, I so hate Tue/Thur warmup all those damn lunges etc…
No. Put a cone at 30m accelerate to 30m and maintain whatever you got. This is slightly different from typical intensive tempo because we are taking a lot more rest and the quality is higher.
Also my training mate is progressing very well, he came in at 40sec on the 300 and has gained 11lbs. We will try and put on another 10lbs before the season starts. This is how his plan is looking:
It’s funny to check your journal and see how similar our workouts have been lately. I’m finishing an unload week as well and today I did 5x200, 2x3 incline, and a 3 dip/pullup supersets.
That said, keep it up man… Do you usually workout in the morning? How has your energy been treating you during workouts?
Sorry forgot to answer your question, I normally train at 9am which is a upgrade from last year. I usually have a scoop of protein and about 200mg of caffeine pre workout.
Fri: 300
Warmup C
2x30 high
2x30 3pt
3x60 3pt 30/30
400 walk/jog
planks 2x30sec
pc 2x3 x2
bs 3x5x70% of 5rm
1a: rdl 2x5
1b: weighted decline situps 3x10
bike/stretch
Overall great session considering I had a really bad cold and had to reduce some of the speed work because of low energy levels from the cold etc. The plan was to do 5 starts and 4 60’s, but after my workout mate told me the runs looked really fast I decided to reduce the volume and save it for spp. Felt like shit all weekend but otherwise I’m happy because I won both of my FFB games!! That’s all she wrote for GPP!!
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!!
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.
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!!!
