Good stuff!
Monday 26/3
At the track in flats
Intensive tempo – 4x200m (3 mins rest)
- 27.84, 29.02, 28.98, 31.19
I was planning to do 7x200m, but my right achilles was starting to bother me again:mad: , so I stopped after the fourth rep. I’ll probably do my intensive tempo sessions on grass from now on.
Weights tonight
Are you during any treatment on the achilles?
I’m at work now, but I will ice it when I get home.
It doesn’t feel too bad, but I decided to stop the workout as a precaution
Weights
Snatch grip deads - (60kgx10, 70x8, 75x8), bulgarian squats with front leg elevated (45x6, 40x8,8), Incline dumbbell press (60lbx8,8), seated rows (30.5x10,10,8).
I’m icing my achilles right now. It doesn’t feel too bad, so hopefully I won’t have to miss tomorrow’s ext tempo.
How do you like the high rep snatch dl?
I like it. It feels like it should do a good job of putting some muscle on my post chain.
I only went fairly light today though.
what type of warmup are you during before your speed and tempo workouts?
I do some slow jogging until I feel warm. I follow that up with some build ups where I slowly build up to around 80 percent speed.
So no drills or mobility work?
not for tempo
For hill sprints I do some butt kicks. Usually something like 5x30m
I would probably think about changing ur warmup.
I forgot to mention, I also include 5x30m of running high knees
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Wednesday
Hill sprints - 2x20m
Unfortunately my achilles didn’t feel 100 percent, so I stopped the session.
I will probably take a week of any sprinting to allow my achilles to recover fully. This will mean that my GPP will last 11 weeks instead of 10 as I had planned, but thats not a problem.
If it’s not completely recovered after that, I will probably have get my foot checked out by a podiatrist.
Plyos - Broad jumps (8x2)
Weights - back squat (62.5kgx10,10,10), RDL (65kgx10,75x10,85x10), Leg curl (50x10,10).
Saturday
Weights - Back squat (65kgx10,67.5x10,70x10),
RDL (87.5kgx10,9,10)
My achilles feels fine, but I decided to give it a couple more days of rest just to be on the safe side. Expecting to resume normal training on Monday.
Today
8x200m with 3 mins rest, done on grass in flats
34.18, 33.38, 33.78, 33.75, 33.89, 34.09, 34.49, 31.84
I felt good up until the final rep which was quite hard.
Tuesday
Ext tempo - 1200m at 65%
Wed
It was pouring with rain so I had to cancel todays running
Weights - Squat - 70kg x 6,6,6, RDL - (90kg x 6,6), Reverse leg press (160lb x 12,12)
Thursday
Ext tempo - 1200m at 70%
Saturday
Sprints on grass - 2x5x40m
My Achilles still doesn’t feel 100 percent on the first couple of steps of an accel, so I did these runs from a jogging start. My top speed felt good.
Weights – Squat (75kg x 6,6,6,6) RDL (100kg x 6,6,6,6)
Good shit bro. Keep it up!!