I took for granted that viewers would realize that the time totals for abdominals, rolling, etcetera does not imply continuous work without rest.
Definitely did not take it out of context Angela. Charlie wrote it down as you see I have written it down. As to whether it’s something he had athletes use with any frequency surely I do not know, however, he put it in writing as a suggested protocol and I copied it down. It makes a great deal of sense in principle and in sequence thus it is of value from the standpoint of objective truth.
ah ok Angela thank you. I will break up the sit-ups. It did feel like it was a bit much, but I don’t think it interferes much with today’s session. But you’re absolutely right I’ll keep it at 20-30 moving forward. I haven’t been doing much of this kind of work for too long so I don’t want to mess myself up
2/5 speed 320m
woke up up feeling better. Have to get used to going to sleep at a decent time so I recover properly and not so tired all the time. Snowed today in ny so I couldn’t go outside, I only had access to the indoor 100m track at my school so I went there. Was feeling decent, although I thought I packed my short tights and was stuck running in my sweats.
I did 4x20m (3.08,3.13,2.98,3.09) 3-4 mins in between. Used the fat app to time these
10 min break
4x20m flys with 35-40m buildup- (1.75,1.86,1.94,1.72) these were hand times, forgot I could use the app to time these.
Then I did 2x6 depth jumps, 2x6 tuck jumps
and did 4x3 back squats at 225, 315,335,345
then back extensions 3x6
then 1 set of 6 regular deadlifts at 225 before I had to go to work. Decent session I think, getting a better look of how efficient I’m accelerating early on and my technique during flys. Will try to get some film soon.
I didn’t mean blocks of sit ups in sets of 50 were excessive but in this application I felt it was. It’s totally dependent on how familiar someone is with volumes of sit ups. I’ve done a lot of sit up with lots of different people and it doesn’t mean anything except if you are not used to doing them it’s tougher than it supposed to be for the type of work. Higher numbers of an exercise changes the exercise.
I guess just because in 20 plus years I have never seen this protocol or heard it discussed or used it with any of the athletes that have stayed at my home or come here to train doesn’t mean you are not right.
All good, as I stated, the principle of what the session is premised upon is very logical on all fronts:
- abdominal work does not necessitate any preceding warm up and does well to stimulate global blood flow at very low global structural cost (particularly if the exercises are chosen properly and present minimal stress to the lumbar region)
- 2 constrasts ending on hot further stimulates the global blood flow at zero structural cost and I’d postulate that they are conducive for heightening receptivity of neurons for the stim
- stim speaks for itself, further blood flow at zero structural cost
- foam roll, or any other self-massage, offers tissue pressure to further increase regenerative functions and is placed intelligibly in the sequence
- easy long hold stretches wisely done after plenty of heat has been introduced into the tissues in addition to following the mobilizing effects of the rolling or self massage
- concluding contrast ending on cold caps it off and the mild sympathetic excitement resultant of the temperature changes is arguably predicated upon the resultant parasympathetic reaction (as has been shown that a mild spike to one end of the autonomic system yields an answer from the other)
I’ve suggested this scheme to many of my athletes over the years and I’ve always receive excellent feedback.
thank you Angela. I appreciate you sharing your experiences. Really opens our eyes to certain things. I’ve found myself responding really well to the speed the past couple of weeks, the sessions have been of great quality, nearly a pb everytime. Doing two tempo days before my next speed day really helps me feel fresh and ready to hit the speed when it’s time to. I’ve just found myself unable to do all of the weight work sometimes after a quick session for me on the track. I feel like it zaps me somehow
15 min soak in warm water, gotta get some salts tomorrow. Right knee was bothering me a bit after standing for several hours at work. Rolled out a bit with the stick and took some glutamine.
1/8 tempo
2x10x45 bike tempo. 3 mins in between sets
Finished at about 120rpm. Rolled out my quads and hamstrings. The spot above my knee has been bothering me for a bit, the pain definitely went away for the most part.
1/9 speed
3x40m buildups
2x20m flys with 40m build
After my second fly I needed about 15 mins before I felt good enough to start the 25s.
2x3x25m sprints ( the straights were only 25m long before a curve. Small facility but better than running in the snow) these felt good, stumbled on my first one… But after I felt better. Barely felt the ground after the first few steps and before I knew it I was done. Hopefully it’s a good sign
Had a little bit of pain, but managed to do
Hang cleans 2x3 135.155
Bench press 2x3 185,225
Back extensions 3x6
Plyos
Ankle hops 1x8
Bounds 1x20m
Tuck jumps 2x5
Not much work done today, but I had to adjust because of the snow and the armory was closed. Might have to run on Thursday because Friday ill have almost no chance to run… Gonna be tough to say the least lol.
James,
I was being sarcastic.
Rofl speedup I’m dyin man hahaha hbu
lmaoooooo!!deff wasn’t expecting that today I needed that
2/10
2x10x45 sec bike tempo at 115 rpm
2/11
4x30, 2x50, 1x150 18.7(two curves and a straight)
Hip lifts 5x2 with a 5 second pause 235,325,415,505,565(for 1)
Glute ham kickbacks 5x2 355 lbs
Rolled out my quads and hamstrings.
Still have some pain at the top of my knees that gets better when I roll them out.
I was doing my 30s and this other guy with a 7.05 pb was beating me to 20 for two of the 30s,but I’d go right by him right after. He was quick as heck out the blocks lol.
Friend of mine asked me to run the first 150 of his 300 with him… Figured I’d just cruise it. I ran at about 85%, and could have kept going through to the 200. I think I’m accelerating longer now… And don’t feel as tired… We’ll see what happens in this next phase when I stretch the distances out to 150. Running a 4x2 next Saturday lol
Took a few days off, armory closed so I ran inside.
2/16 speed 3x30m standing
3x10m block starts
3x30m block starts
Weights
4x2 front squats 135,185,225,275
This one hurt my wrists so I had to use a cross grip. Wasn’t too bad and felt like I could’ve done more.
4x2 hip thrusts
315,405,495,515 with 3 sec pause at top
knee pain minimal since I have backed off the drop jumps… Gonna slowly bring them back.
2:17 tempo
3x5x100m tempo 30 secs between reps and 3 mins between sets. 17-18
Felt good to get some running tempo in.
2/18 speed/shakeout
4x20, 4x30 blocks 495x1 hip thrust
Went home and rolled out, soaked for 15 and chilled.
2/19 off, worked 4-10
2/20
Ran a 4x2 leg today-
21.78 so I’ll just say 21.8 lol. It was so smooth, I made up a 15m gap and out leaned a guy… Really good day. Felt tired before I ran tho. After we warmed up they made us wait for 45 mins, I just kept telling myself ( I feel really tired, I must be super relaxed!) lol it worked
First 30m I didn’t take it out hard for some reason… As I came off the turn and hit my top speed I really flew, but the last 50m my form started to break down a bit. Haven’t done much work past 60 so I’m happy I was able to come out and run the way I did. That’s the best I’ve ever run on an indoor 4x2, so I’m really happy. Now to go to work and rest lol. Farewell Milrose games!
2/22
took Sunday off, my body was finished lol I was sore everywhere. Came out today and did some bike tempo- 2x10x45 at 115. Took 2 mins in between sets. Felt a lot better after… Supposed to rain tomorrow and the armory has a meet going on so… May have to be outside…
2/23
Speed. Rain kept me inside.
4x20 standing starts 3 mins rest
6x30m block starts 4-5 mins rest
Really worked on my technique. These felt good, especially my last 3. Haven’t had a good block session like that in a while.
Weights
Front squat 4x2
135,225,265,275 failed at 305
Deadlift 4x3
135,225,275,275
Not sure why my deadlift is still so low. With a max hip thrust of 565, 275 seemed heavy for some reason. Maybe it was fatigue from the accels and the front squats… But still. Not here to be a bodybuilder lol.
Back extensions 3x6
Rolled my hamstrings and quads out and was done. Feel tired now lol.
2/25 speed
3x50m buildups
2x3x80 walk back recoveries (less than 2 mins) with 30m intensity limit
Full recovery between sets
9.12,9.23,9.34
9.11,9.29,9.37
This workout was hard lol. Running 80s from the curve- harder than repeat 60s for sure. I was able to stay someone consistent, by the end I was done for a good 15 mins lol. Knee pain lessening more and more, dunno when I’ll reintroduce plyos but I’ll keep taking it slow.
Weights
Hip thrust 1x655
Power clean 3x3 135
Bench press 3x3 185,225,245
Shoulder press 3x6 50,55,60
Lat pull downs 3x6 140
Seated rows 3x6 120,140,160
Glute ham kickbacks 3x6 325
Back extensions 2x6