I’ll share my Short and Long Term goals: My goals are different from most because none of them are related to performance/results.
Long term goal: To put a full years of training in the bank. Not looking for one great session or one great block. All about adding small amounts of cash into my savings over time.
Short term goal: Every 3 months I wanna be able to check the box - no missed workouts from long term injuries… Short term injuries 1-4 weeks are ok but no long term injuries.
Along this journey there will ups and downs but like always I’m keeping my head down and going to work.
Thursday: 260/18
Warmup B
2(35fly; fef; 35fly) 15m accel zone/20-20-20
Cooldown: 3x100 (barefoot)
Depth broad 3x3x18in
Depth jumps 3x3x18in
Power clean 4x4x75%
Db rev lunge 2x5 80
Glute drive 2x8 405
Db bench/Row 3x10/3x8
Cooldown: Jump rope 200 (barefoot)
Solid session on the track not much motivation in the weight room. My body is done with the db bench - I had to drop for machine chest press because I been pushing them this prep (8-9 rpe) and my body is finally done. I’ll be doing more upper body power in the upcoming blocks. I put in solid work this week and the goal is to try and go faster next week.
Sunday: 240/680/15/59/10
Warmup B
4x60 (3pt) timed
Jumps for distance 3x5
Cooldown: 3x100 (barefoot)
Clean pull 5x3x105%
Back squat 2x1 405 455
Pause bench press 4x3
Lat pd/Hypers 3x8/2x8
My body wasn’t in great shape to run fast this morning part of the reason is my body don’t like sprinting at 10am and it’s time for a deload. Between Tuesday and today I had a diff of 0.11 in the first 30m. Let’s see if I can get things going on Tuesday with a little more rest and later training time. I got the 455 but it was a grind 455 - dropped the final set of squats. I would have been better off going for it 2 weeks ago on my deload week because 445 flew up that night. I’m so glad these heavy squats are done - you couldn’t pay me to do another block of heavy squats!!! No cooldown jump rope today - enough was enough. The time is now - I have gotten all I can with the heavy weights and mentally it’s time to move on for at least a couple months.
Last year after doing this block of 60’s I moved up to 70’s. I made a self-note to remind myself this year I needed to do an extra block of 60’s before moving up the distance. The next block will be more 60’s but higher quality since my body will be in a better state. Next year this block may turn into split 60’s (3x4x60, 3x3x60, 2x3x60) before moving to 4x60.
“You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win.” – Zig Ziglar
You are worse than my wife - layoff the soy protein… It’s 30m anyone following would know… I’ll make sure to make it elementary proof next time…:05.18-flustered:
Tuesday: 160/32/10
Warmup S 2x40; 4ht; 4dist; 40; skips; 40 timed (3pt - 4.04 2nd and 4th sprints) All timing done with a touchpad MT: 5xohb, 5xblf
Cooldown: 100skip, 100walk, 100skip, 100r gallop, 100l gallop
Walking to the track today and going through the warmup I felt better than Sunday but not better than last Tuesday but still manage to hit 4.04 twice… I was slightly disappointed I couldn’t go faster - kinda chocked on the third sprint. Moving my fatigue management session to Monday night to allow for better results vs early Sunday morning before taking the week off. I’m thankful for every workout I’m able to get in because covid numbers are going up but the college track is still open. Thankful and trying to make every session count!!!
Rest and get ready for baby flies on Thursday.
Postworkout weight 172.8 (60min power nap before session)
Been making adjustments to the upcoming block - not many more changes to be made at this point.
(hurdle hops my be an option)
Day 1:
60’s timed
MT
Depth jump series 18-30in
Clean 10 total reps
Bench press 10 total reps
Lat pd
Day 2:
Flying 20’s - 30m accel zone
Stiff leg depth drops 12-18in
MT Cm series
Day 3:
Timed 40’s
Depth jump series 18-30in
Explosive back squat 10 total reps
Ballistic bench press
Explosive glute drive/Drop catch row
Bringing back some of the old school “compensatory acceleration training” (CAT) by Dr. Hatfield. Depending on my schedule the tendo unit could be available for most barbell lifts. Looking for 0.5-0.9 m/s on the explosive squats this block (strength/speed – accelerative strength zones). I gave a little thought to adding some easy tempo runs on Friday ex 6-10x100 but decided this is not the time to be experimenting.
Thursday: 280/12
Warmup B
2(40fly; fef; 40fly) 15m accel zone/20-20-20 (FAST!!!)
Cooldown: 3x100 (barefoot)
Depth broad 3x2x24in
Depth jumps 3x2x24in
Power clean 5x2 (last 2 at 85%)
Db rev lunge 2x5 80
Glute drive 2x8 405
Db bench/Row 3x8/3x8
Awesome day on the track. Tall and front side felt good in the upright position. My best day 3 session this block and great way to finish before getting into some light testing on Monday. This is the heaviest I have gone on the cleans in over 8 weeks and I def felt weak. One of the major issues I have with the Olympic lifts is they compete with the speed work since they are close on the FV curve. If you have an awesome speed session the first lift that will probably feel weak is the olympic lifts. I’ll see how things go in this upcoming block once I start to touch heavier loads weekly. Lots of rest over these next couple days because Monday I’m giving everything to hit 4.02 or better over 30m.
Recovery. Off till Monday - celebrating my number 1 birthday on Sunday.
“It seems that everyone knows you turned a year older except me. In my eyes, you are exactly the way that you were when I met you for the first time – stunning and gorgeous. Happy birthday.”
Week 4: Deload
Monday:
Warmup B
Sprint test: 30m (3pt) 4.01 on the 3rd and 5th sprints
Jump test: SLJ +1/2in; 3SLJ +1ft
Throw test: Ohb nothing; Blf nothing
Power clean 5x2x70
Back squat 3x3x275
Pause bench press 4x3sm
Lat pd 3x8
Awesome day, considering I normally don’t run well on deload weeks. This is the fastest I have gone over 30m since 2011 - to me what you did 10yrs ago don’t count! My avg times this block dropped 0.14!!! Time to rest and get ready for these next 14 weeks. Time to have fun boys!!! #POWER
I used the Ja on sprints 3-4 - no pain after = great thing!!! I will continue to use them on deload weeks for a couple sprints until my achilles slowly get use to them.
***** I will be going back to something I did back in high school - Timed speed squats - start at 30% do sets of 5 when you are able to break 5 in 5sec bump up weight.
“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” – Colin Powell
Period: Preparation - Phase: SPP
Events: 60/100m
Mesocycle: 1-3
Microcycle: 1-12
August 1 - October 23
Week 5:
Sunday: 240/650/20/100/20
Warmup S
4x60 timed r7-9
Cooldown: skip series - 4x100 (barefoot)
Depth broad 2x5x18
Depth jumps 2x5x18
Clean pull 4x3x110%
Explosive back squat 3x3x60%
Bench press 3x3x80-90%
Lat pd 3x8
Cooldown: Jump rope 200 (barefoot)
Just didn’t have it today. Track work was slow and weights felt heavy. Every single thing I did today felt hard and shitty - I had to decrease my bench press by 20lbs to get the reps. I had a little extra stress leading into this session - going to try and turn things around on Tuesday night. Post workout bodyweight 168lbs!!! Something about Sunday morning workouts - over the past 2yrs they have been very average sessions. Strongly thinking about M-W-F over these next 2 months.
*** Heat index was 100 this morning!!!
“Why do we grieve failures longer than we celebrate wins?” – Komal Kapoor
Monday:
Mobility A/C x10
Upward leg raise 2x12
Russian lean 2x3
Stand hip flex 2x8/3s hold at top
Mb abs: x200
Situp and press x20
Russ twist x30
Partner throws x50
Tuesday: 160/64/20
Warmup B
2x40; 8ht; 8dist; 40; skips; 40 3pt (3rd sprint was fastest 4.04 - touchpad)
MT: 5x cm ohb; 5x cm blf; 5xohb; 5xblf
Cooldown: 4x100 (barefoot)
Didn’t feel great today but it was a huge bounce back day after Sunday crazy bad session. I need to bring that juice on Thursday - BIG SESSION!!! Didn’t have much gas in the tank after this session. Throws not so good…