bevolution!
September 10, 2008
Macrocycle 11 - Power Block
Microcycle 5 - Nanocycle 1: Lower Body Fatigue
Mag An-1/Rate An-2[/b]
Current Condition:
I’ve been sick as a dog for a couple of days now and today is no different. I can’t breath through my nose and am running a fever, but today is a fatigue day so I have to suck it up. Despite the sickness, my motivation is still sky high.
Warmup:
Some RW drills
Build Ups
Workout: Rotation Style
2-Pt Sprints (on track)
2 x 150M, 450 sec. rest
Times of: 18.04h, 17.97h
(20 minutes later)
OSP REA Squats (w/light bands)
2 x 3 @ 175 lbs, 180 sec. rest
16" RA On/Off Box Hops
2 x 310, 180 sec. rest
REA HF Abs
2 x 5 @ 25 lbs, 180 sec. rest
(out of rotation)
PIM Semi Stiff-Legged DL
1 x 20 reps @ 230 lbs (130% of Squat weight)
Cooldown:
200 Bouncing Lunge Stretches (per side)
200 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
Well, along with being sick, it was raining when I went to the track. It wasn’t too bad though. The first 150M was done in about 96% of my best time and I was just testing the waters. I had a lot more in the tank. On the second run, I intended to kick it up a notch but things didn’t work out too well. For the second run, I went all the way out to lane 8 to minimize the effect of the turn but didn’t check for the dips it had. About 60M in I hit two big dips one right after the other and almost bit it twice. I still pulled through to run faster though. The stumbles made me tweak my right rectus femoris and so I called it quits there, just to be safe.
Back in the weight room, I managed to get most of my reps at 175 lbs on the REA squats under one second, so I get to move up to 180 lbs next session. BW is just around the corner. After that, the semi stiff-legged DLs went well too. I decided to add a few reps to the set and it pumped my glutes and hamstrings up and had me breathing pretty hard at the end. I would hazard to say I could hit this weight for 30 reps or so right now, but it would be difficult. Judging by this, my conventional deadlift has got to be well about 400 lbs right now, providing my back could stand the strain of a 1RM.
Just to note, I’ve recently started taking pages from the playbooks of both Pierre-Jean Vazel (Olusoji Fasuba’s coach) and Lance Brauman (former coach of Tyson Gay and Wallace Spearmon). From PJ, I’m going to start breaking up my training more because I have inadequate recovery means. This means I’ll probably only do top speed work once per macrocycle (once every 3 weeks). Most of my high intensity work will come from the weight sessions. And from Lance Brauman I’m adapting a form of “Brauman Endurance” runs. Basically what this will be is work done around 90-95% of my best times done with shortened rest periods. Almost intensive tempo, but much faster. For rest periods, I’ll be doing “minutes = meters of run / 20.” So for 100M I’ll take 5 minutes rest, for 150M I’ll take 7.5 minutes rest. This will really help me with my stamina.
Also of interest, I’ve found a good correlation between my REA squat and my CMJ. If I take my REA squat weight that I can do in under 1 second and add the appropriated weight of my own body (roughly 170 lbs) it will equal 10 times my standing vertical leap in inches. So, when I started doing REA squats with light bands I could only do 120 lbs + bands in under one second. 120 lbs + 170 lbs + 290 lbs and at the time my vertical leap was 29". As my squat has increased so has my vertical leap in almost perfect synchronicity. At the present, my total REA squat is 345 lbs and my CMJ is about 34-35". At this rate, when I hit 190 lbs I’ll have a 36" standing vertical leap.
) and today it was 40 and sprinkling (and I couldn’t find my Underarmor). So, given the poor conditions, I’m actually happy with my times. Were I recovered, and in the same heat, I have no doubt my time would’ve been even faster. After today, I may need to move indoors though. Hopefully I’ll be able to get another session or two in before that.