Wed: 680 (Indoors - In trainers)
Warmup W
300-200-180 (44-45, 27-28, 26-27) 9mins (CSW - 30m intensity limit)
4x100 ext tempo
ab circuit 1x20sec
Didn’t feel great this morning, my stomach was hurting and felt like I was gonna puke.
what is (CSW - 30m intensity limit)?
Charlie version of “controlled speed work”.
So you accelerate to top speed of these runs in 30m and than maintain ?
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.
is that a relaxed or an all-out acceleration to 30m?
Very relaxed acceleration…
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:
7 weeks = Hypertrophy (10-11lbs)
7 weeks = Max strength
4 weeks = Hypertrophy (10-15lbs)
3 weeks = Max strength
1 week = Unload follow by comp.
Thur: 1000
Warmup Z
5x200 2m
400 walk/jog
wille x8
ip 2x3 x2
1a: lat pd under 3x10
1b: body curls 3x5
bike/stretch
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?
Maybe we have the same coach. 
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.
I think the caffeine would be essential if I were to try training in the morning, haha.
It’s not that bad, better then training after work.
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!!
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.
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.
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!!!
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.