1: I def would do more then one day of weights to avoid stiffness which could lead to injuries.
2: I have notice that bike tempo makes my quads really tight which screw up my sprinting tech the following day. I have also reduced the bike intervals to 30sec - 30sec is about a 100m and 45sec is about 200m. I would reduce the bike tempo to maybe once a week, once a week pool, once a week running (no more then 1000m).
3: Speed work every 3 days sounds good.
I have reduced tempo to once a week this block. M/Th - speed, jumps, throws, lb wts; Tue ub wts; Fri: grass tempo, ub wts. I wanna see how my quads respond to no bike tempo. So far, I have put back to back Monday’s with nice timed sprints can’t wait to see how the quads feel on Thursday.
My bad, I am doing two weights sessions, should have read Sunday same as Wednesday.
I take on board all comments I have dropped the bike before the weights. I’m not sure at this stage the achilles could handle another running session and will try the elliptical machine in place of the bike and see how that goes.
Wednesday 11/07/18
calf raises eccentrics 3 x 15 two up /1 down, single leg raises 4 x 5
Bulgarian split squats 4 x 3 x 85kg
Incline bench 3 x 4 x 92.5kg
Lat pull down 3 x 4 x 85kg
DB Shoulder press 3 x 8 x 26kg ea
Reverse keg press 3 x 10 x 30kg
Abs 30 sec on/ 30 secs off
calf raises eccentrics 3 x 15 two up /1 down, single leg raises 4 x 5
Since you are doing tempo to control your weight - why not do weighted walks with a 20-40lbs weighted vest for 2miles? This is what I have many of my bigger athletes do either first thing in the morning or before bed. Easy way to drop pounds and sneaky way to get some general fitness.
Thanks for all the comments… I am not that big a guy… 180cm and 83kg… I just like to be lean and muscular and find the bike tempo work helps with that but realise I may be hindering my recovery with so much work and training six days a week. I have come up with a structure that I feel could work for me.
Mon Run/speed
Tuesday weights
Wednesday Mobility and stretching/rest
Thursday Run / SPEED END
Friday Weights
Saturday Bike HIIT- for the GH release which is of benefit for someone my age
Sunday Rest
This all obviously depends on the healing of the achilles but is a set up I would like to try. If achilles is too sore to run then I do three weight sessions and two bike hiit sessions.
Friday
Mobility
Weights
Squats 3 x 4 x 145kg
Bench 3 x 4 x 105kg
Lat pull down 3 x 4 x 86kg
Hamstring curl 3 x 10 x 35kg
Shoulder press 3 x 5 x 60kg
Abs 250
Lifted about 5% lighter than previously, felt good to move the bar a little faster
Sat 14/7
Rest
Sun 15/7
Bike Tempo 10 x 45sec on/15 secs rec on level 1
Squats 3 x 4 x 147.5kg
Bench 3 x 4 x 107.5kg
Lat pull down 3 x 4 x 92.5kg
Shoulder press 3 x 4 x 62.5kg
ReV Leg press 3 x 10 x 30kg
Abs 200
elevated lunge 3 x 12 x 10kg db
Mon 16/7
Mobility
Bike HIIT 8 x 30secs hard/90secs easy level 5
Push ups x 100
Abs x 200
Burpees x 25
Dumb bell row 3 x 10 x 40kg db
hypers 3 x 10 x 20kg
Isometrics calf raises 4 x 45secs
Achilles has taken a week to settle down after last weeks tempo session. Will run tomorrow and see how it responds.
elevated lunge 3 x 12 x 10kg db