Football - 9399 Nebraska +193 for Game - $2500.00
Period: Preparation - Phase: SPP
Events: 60/100m
Mesocycle: 1-3
Microcycle: 1-12
August 1 - October 23
Week 9:
Sunday: 210/570/72/10
Warmup B
3x70 r7-10 timed
Cooldown: 4x100 (barefoot)
Power clean 8x2 (last 5 85%)
Back squat 2x5x65%
Lat pd 2x12
Wasn’t a good day - everything hurt and my bodyweight was too low which is usually a bad sign for me. I had to reduce the power cleans by 10lbs!!! Dropped the db bench - Ac joint was bugging. No cooldown jump rope - I needed to get home and start the recovery process.
“A good thing to remember when planning, if you get tired reading it, imagine what
you are going to feel like doing it. If you get bored reading it, your body is going to get bored doing it.
Work backwards from how long you want to be at your best. Shade the zone
where you want to be flying. Shade the zone where you want to be a strong man.
They can’t be the same zone. Be honest where you are now are you really fit enough? You aren’t going to be
able to get fit in the two zones above so you better do it now.” (Charlie Francis)
26 Sep 2021 16:10
TB Buccaneers @ LA Rams
Match Winner
LA Rams-110
Risk: $5000.00
“A good thing to remember when planning, if you get tired reading it, imagine what
you are going to feel like doing it. If you get bored reading it, your body is going to get bored doing it.
Work backwards from how long you want to be at your best. Shade the zone
where you want to be flying. Shade the zone where you want to be a strong man.
They can’t be the same zone. Be honest where you are now are you really fit enough? You aren’t going to be
able to get fit in the two zones above so you better do it now.” (Charlie Francis)
[b]RB
Where did you get this from? thanks in advance. Ange[/b]
STRUCTURE OF TRAINING FOR SPEED
Page 47
Planning for the season
Monday:
Mb abs: 200
Situp and press x20
Russ twist x30
Partner twist x50
Russian lean 2x3
Upward leg raise 2x12
Pushups 4x25
Mobility A/C x10
Recovery.
“THE STRUCTURE OF TRAINING FOR SPEED”
The part of that quote that most get wrong is “be honest with where you are”.
It’s difficult to watch yourself and be honest with what you think you see.
Re: Training
Waiting for your numbers today? How did you do?
Also, Why not keep it going with the Cards for -110 tonight.
I agree 100%!!!
Just got home from training. Probably going to play some international basketball.
Tuesday: 160/48/10
Warmup S
2x40; 4bounds; 4lunge jumps; 4str leg bounds
40; plyos; 40 timed 420-416 -410 405 405 406 4.10 avg (3pt - touchpad)
MT: 5xohb; 5xblf
Cooldown: 4x100 (barefoot)
Based on my times I’m still a little off. I added a couple sprints towards the end since my last sprint was 405 - I decided to do one more and that one was 405 and added one more and that one was 406 that ended the session. My left hamstring felt a little weird on the warmup starts because last Tuesday night I slipped while performing lunges (wet track) and the left lower hamstring didn’t like it!!! All the jumps were done with a 4lb weight jacket. Tonight, was probably my best throw session in over 2 months. The system is still a little flat but overall, it was a decent session. Those damn pushups yesterday made my lats sore ass shit.
Thursday:
Warmup B
Flying sprints: (40/20; efe; 40/20) (40/20; fef; 40/20)
Drop jumps 6x4x8-12
Cooldown: skip series
Power clean 3x2 135 185 205; 2x2 225 245; 2x1x87.5 275
Back squat 2x4x65%
Hypers/Row 2x6/2x12
Pushups 4x25
Cooldown: Jump rope 100 (barefoot)
I felt like a new person today in the weightroom compare to Sunday morning. The weights moved like they were suppose to move at those %'s. The FEF felt “GREAT” overall a solid session and felt like progress was made today.
Probably going to purchase a freelap timing system to use on my flying sprint sessions because I would love to start collecting data on my flying 20’s. Brower want to charge $1000 for 2 beams - they can keep that shit.
Monday:
Mb abs: 200
Situp and press x20
Russ twist x30
Partner twist x50
Russian lean 2x3
Upward leg raise 2x12
Pushups 4x25
Mobility A/C x10
Recovery.
2-0… Need one more!!
TY ducks!!!
742723726-1SAT 10/2
7:30 PMCasino
Details
19138816 - Bet Type: Match Winner Match: NCAA Pick: Stanford-Stanford - Oregon +120/$2500.00 2021-10-02T19:41:00
Period: Preparation - Phase: SPP
Events: 60/100m
Mesocycle: 1-3
Microcycle: 1-12
August 1 - October 23
Week 10:
Sunday: 210/570/66/10
Warmup B
3x70 r7, 8mins Avg time was 0.05 faster today than last Sunday. (Not saying much!!!)
Power clean 2x3; 1x4x85%; 3x1x85%
Back squat 2x4x70%
Lat pd 2x10
Cooldown: Jump rope 100 (barefoot)
Post workout weight 170.4. These next 5 weeks should be interesting - I need a little more speed before the cold weather gets here. After going back and looking at all my past Sunday timed runs - my fastest run and fastest avg came when my bodyweight was the heaviest (right before I decided to drop weight). My decision to drop 5-7lbs was more cosmetic.
** Regarding my squat program - the best decision I made in this block was keeping the squats submax - volume low - higher frequency. I’m getting in a good groove.
*** Starting my ksm66 today - 600mg of ksm and 200mg theanine.
“It is never too late to be what you might have been.” – George Eliot
Week 11:
Sunday: 210/570/60/10
Warmup B
3x70 r5-7 timed
Power clean 2x3; 3x1x90%; 2x2x85%
Back squat 2x3x75
Lat pd 2x8
Cooldown: Jump rope 100 (barefoot)
Monday:
Mobility A/C x10
Upward leg raise 2x12
Russian lean 2x3
Mb abs: 200
Situp and press x20
Russ twist x30
Partner toss x50
Pushups 4x25
Tuesday: 160/48/10
Warmup S
2x40; 4bounds; 4lunge jumps; 4str leg bounds (weight jacket)
40; plyos; 40 timed (4.06)
MT: 5xohb; 5xblf
Best time was 4.06 still a little off. Been focusing on getting more sleep over the past week - less online time and more focusing on quality sleep.
“Life is like riding a bicycle. To keep your balance, you must keep moving.” – Albert Einstein
Don’t know why this site won’t let me add pics…
This is where tracking all the numbers help. Aug 8, 2021, I weighed in at 177lbs - I felt like shit that morning and decided to drop some weight. On Aug 23, 2021, I weighed in at 174-175lbs and pr that deload week at 4.02 over 30m. The following block I went into a power block lifting lighter loads fast etc. I believe that block caused a minor setback in my low-end power because losing 7lbs along with the light strength training hurt my max strength a ton. I always said I ran my best when my max strength numbers are high. The volume doesn’t need to be high, but I need to always keep in touch with heavy loads. Current bodyweight this morning was 170-171lbs.
Work may get a little crazy over these next 2 weeks and I’m strongly leaning towards a 2 week deload starting next Monday to allow a little extra recovery. I been training non stop since my summer vacation 3 high intensity each week for about 4 months. Starting next block I’m leaning towards a 2 high intensity + 1 tempo. Not what I planned months ago but some times you need to adapt to your current situation.
Mon: timed 60’s - Auto Reg
Thur: timed 30’s - Auto Reg
Fri: Ext tempo - On grass
test
test test
Wednesday:
Mobility A/C x10
Prone hip ext 2x25
Russ lean 2x3
Stand hip flex 2x8/3s hold at top
Ab wheel 2x8
Ab bridge x30
Side bridge 2x30
Recovery…