Thank you bookie - tooo easy… Opening day for the nfl… Let’s get it!!!
Period: Preparation - Phase: SPP
Events: 60/100m
Mesocycle: 1-3
Microcycle: 1-12
August 1 - October 23
Week 7:
Monday: 240/650/12/52/20
Warmup S
4x60 timed r7-9 403 fastest on 3rd sprint 405avg time
Cooldown: 4x100 (barefoot)
Depth broad 2x3x30
Depth jumps 2x3x30
Clean pull 5x2 (last 2 80)
Explosive back squat 3x3x70
Bench press 3x3 light ac joint
Lat pd 3x8
I decided to move Sunday session to Monday to see if the workout would be faster. This was my fastest day 1 session all year - my body don’t like speed/power work in the AM!!! Overall solid session today on the track and weightroom. Almost 10pm but it’s time for southern food - spaghetti, cole slaw and cornbread.
"To build a powerful image of self you structure a string of successes.” –Charlie Francis from CFTS
This was exactly the type of effort/effect I was after when I decided to repeat these workouts (4x60). Usually on Sunday’s I would only have one gear, today I had several gears and top speed felt “GREAT”. I gave great effort for the first 3 sprints and felt good on the 4th sprint, but the time said otherwise. After looking at the times overall the mission was accomplished. I still need to have one solid block of fast 4x60 before moving the sprint distance. No rush to increase sprint distance - I will have plenty of time to sprint over longer distances. I remember Charlie saying long time ago the impact of fast/long rest 60m runs and how they can develop many different qualities - even the ability to run rounds strong. I think the workout may have been 6x60 rest 20mins!!! This was the era when Powell was chocking in the rounds etc. 4x60 with long rest and fast speeds has a strong impact on the nervous system.
I went ahead and made the adjustments to my upcoming block. I think keeping the depth jumps at 30in for a couple more weeks will help me at this point. I need to get comfortable dropping from that height and if I can get stronger dropping from that height - I should be able to bring it to the starting blocks. I’m patiently waiting to drop a bomb in one of these workouts over the next 4-6 weeks. Ole school 50 >>>> I’ve been patiently waiting for a track to explode on!!!
@ McJohn
Guest
I can’t answer your PM because you are a guest…
Tuesday:
Mb abs: x200
Situp and press x20
Russ twist x30
Partner throws x50
Russian lean 2x3
Stand hip flex 2x8/3s hold at top
Upward leg raise 2x12
Mobility A/C x10
Recovery…
Wednesday: 160/32/20
Warmup B
2x40; 4ht; 4dist; 40; skips; 40 timed
MT: 5x cm ohb; 5x cm blf; 5xohb; 5xblf
Cooldown: 4x100 (barefoot)
This was basically a Sunday training session - very similar times to what Sunday is like. It pays to have a timing system otherwise I would have been guessing. Several months ago after vacation I did a mwf split and my monday session was great but wed/fri was subpar. I’ll stick with a s-tue-thur split but do the most important work on tue/thur.
Thursday:
Prone hip ext 2x25
Russ lean 2x3
Ab wheel 2x8
Ab bridge x30
Side bridge 2x30
Arm swing 5x5sec/60s off
Mobility A/C x10
Recovery. Friday should be interesting. I’m going to allow things to play out over these next couple days before making adjustments to the upcoming block. I’m at the point in this prep where I need improvements every block otherwise changes gotta be made. Time to relax and watch some Thursday night football. Hopefully the football team can get down early and allow me to put 2dimes on the ML.
Great patient call. I jumped in when Wash was down 7-0 ++1/2$
Friday: 250/8
Warmup S
Flying sprints: 5x30/20 r5-7
Cooldown: skip series - 4x100 (barefoot)
Depth broad 2x2x30
Depth jumps 2x2x30
Power clean 3x2 185 205 225; 4x1x90% 275
Speed squat 4x5x30%
Ballistic bench press 6x2x30%
Drop catch row 3x5
Tough week of training. If I can recover by Tuesday night I will PR - if not the speed will be subpar.
Sunday:
Mb abs: x200
Situp and press x20
Russ twist x30
Partner throws x50
Russian lean 2x3
Stand hip flex 2x8/3s hold at top
Upward leg raise 2x12
Mobility A/C x10
Recovery…
Period: Preparation - Phase: SPP
Events: 60/100m
Mesocycle: 1-3
Microcycle: 1-12
August 1 - October 23
Week 8: Deload/Test
Tuesday:
Warmup S
6x30 (3pt)
Power clean 5x2x225
Explosive back squat 5x2x275
Db bench 2x4 70
Lat pd 2x8
Got to the track tonight around 7pm they usually have the stadium lights on but it was dark and with a nice steady rain (nothing big). I decided to drop the jumps and throws because it wouldn’t be safe nor did I wanted to spend any extra time in the rain. I got in 6x30 timed runs but the second was a “no time”. The fastest run today was 4.06 and the avg was 4.10. Based on these times I was slightly off today but overall they are what they are. Last Monday my avg time was 4.05…
Block 4:
Best time: 4.02
Avg time: 4.07
Block 5:
Best time: 4.03
Avg time: 4.05
***Note: Over the past 7-8 weeks I have dropped 5-7lbs of bodyweight and with that drop it has decreased my max strength numbers.
I don’t want to be like one of those people who only post good shit… I live in the real world and not all training blocks are going to be great. Not going to sugar coat - I expected better results overall in this block - I didn’t deliver.
Whenever you find yourself doubting how far you can go, just remember how far you have come. Fight on!!!
Great post, I always enjoy the detail.
Gotta decide if I should work on a little max strength or continue with power stuff in the weightroom.
Over the past several weeks I been going back from 2018-present and looking at what I have done and how much etc. when I have gotten my best results. With this upcoming block the sprint sessions are pretty much set, but the weights are still in the air. I’m looking at 3 different options mainly with the lower body weights (squats). 1: cont. to keep the squat very light 60-65% 2: Use more moderate weights 70-75% - for example 3x3x70-75% 3: Go into another strength block 80+ for a few sets/reps. The logical move would be - since I spent the last month performing squats in the 60-65% range to make a slight increase to 70-75% and if I need more strength after that - go into a 3-week strength block before getting into a 3-week maintenance heading into the first meet. The sweet spot from a jumping volume for me is usually 190 contacts every 3 weeks. I been anywhere from 260-450 not counting warmup jumps. This block the jumps will drop to 2x weekly at about 198 contacts over 3 weeks. The throws will cont. to stay at 10 per week.
Day 1: Timed 70’s
Day 2: Timed 40’s
Day 3: Flying 20’s and EFE/FEF (I like the EFE/FEF in breaking up speed plateau)
Are you eyeing any competitions?
Cardinals at +100. Seems very very good. MLB
I rarely train to train - I like to race!!! I’m always eyeing to race!!!
Live Action. What made me play this game - nd has the better ranking - neutral field - better team from the public eye but they are 5pt dogs!!! Take wisconsin!!!
742023339-1SAT 9/25
2:07 PMMoney Line
Details
Football - 9318 Wisconsin +229 for Game
Game Notes $2500.00
Notre Dame vs Wisconsin
COLLEGE FOOTBALL INGAME LINES
Event date: Sat 25 Sep 11:50:00 PM
Football - 398 NC State +195 for 2nd Half / $2500.00
Stupid ass kicker!!! smh