thanks!
Tonight did good warmup jog, couple sets of drills and the following…
3 sets of 5 80 meter tempo runs at 65% intensity
dynamic stretching
Came home and went on the bike for ten minutes and jumped in for a hot/cold shower for 15 minutes.
Feel pretty decent (way better than last week) but will probably be too tired for speed tomorrow. (going to do supp weights and trunk work instead)
Cheers,
Chris
Was on vacation all weekend (Friday to today) an drove for two of those days.
Got back tonight and did a warmup jog, couple of strides and some stretching. Feel pretty good but a little flat. Should be better after speed tomorrow. (going to do short speed tomorrow and fairly light weights if I am feeling stiff from all the driving…)
Cheers,
Chris
Didnt do anything yesterday, worked 17 hours came home and crashed. Did a couple of DARD excerises before bed. Going to do speed and weights today. (Got my new starting blocks!)
Cheers,
Chris
17 Hours - I’m feeling you,
yeah it was brutal, I am still tired today.
I have made some changes to my workout to reflect my increases in capacity for speed.
Here is a brief summary:
S1/Weights1
Warm-up: 800 meter walk/jog, drills (A’s, B’s, Ankle drills) stretching, 3x30 meter accelerations)
3 reps x 2 sets x 30 meter block start sprints
JOG TWO LAPS AFTER FINISHING!
Weights:
Squats 3 sets
GM’s 2 sets
Flat Bench 3 sets
Bent over Rows 3 sets
Cooldown: JOG TWO LAPS AFTER FINISHING!
Tempo/Core
Warm-up: 800 meter walk/jog, drills (A’s, B’s, Ankle drills) stretching, 3x30 meter accelerations)
4 reps x 3 sets x 100 meters (situps between sets of tempo)
Cooldown: JOG TWO LAPS AFTER FINISHING!
Day off
S2/Weights2
Warm-up: 800 meter walk/jog, drills (A’s, B’s, Ankle drills) stretching, 3x30 meter accelerations)
2 sets x 3 reps x 60 meter sprints
JOG TWO LAPS AFTER FINISHING!
Weights:
Powersnatch 3 sets
Front Squats or Reverse leg press 3 sets per leg
Hip Extension exercises 3 sets per leg
Push press 2 sets
Chins 2 sets (explosive)
Cooldown: JOG TWO LAPS AFTER FINISHING!
Tempo/Core
Warm-up: 800 meter walk/jog, drills (A’s, B’s, Ankle drills) stretching, 3x30 meter accelerations)
4 reps x 3 sets x 100 meters (situps between sets of tempo)
Cooldown: JOG TWO LAPS AFTER FINISHING!
Day off
S3/Weights3
Warm-up: 800 meter walk/jog, drills (A’s, B’s, Ankle drills) stretching, 3x30 meter accelerations)
2 x 120 meter sprints (Special Endurance) 15 minutes recovery between reps
JOG TWO LAPS AFTER FINISHING!
Weights:
Powerclean 3 sets
Snatch grip deads 3 sets
Bench 3 sets
Cooldown: JOG TWO LAPS AFTER FINISHING!
Tempo
Warm-up: 800 meter walk/jog, drills (A’s, B’s, Ankle drills) stretching, 3x30 meter accelerations)
4 reps x 3 sets x 100 meters (situps between sets of tempo)
Cooldown: JOG TWO LAPS AFTER FINISHING!
Day off
I have to emphasize my cooldown as I often neglect it. I need to make sure I flush as much of the bad stuff out as I can 
Had a great speed workout today!
Got a chance to test out my new blocks and MAN its makes the workout harder…
Did warmup, drills
3x30 accels
2 sets x 4 reps 35meter sprints from blocks. I could not believe how much extra time I had to take between reps using the blocks. technique felt “ok” but I am going to videotape next speed day for comparision.
After speed did the following:
3 sets of back squats (up to 245 for triple buried)
3 sets of GM’s (up to 135 for 5 reps)
3 sets flat bench up to 225 for 3 reps
3 sets of bentover barbell row (up to 185 for 5 reps)
3 sets of hip extension machine
3 sets of reverse leg press.
Overall a great workout. I am curious to see how cooked I feel tomorrow.
Cheers,
Chris
Tempo today.
Man I could really feel my hips today. the blocks really knocked the crap out of me yesterday.
warm up jog, drills stretching 3x40 strides
4x4x100 meter tempo runs but the pace was only about 50%
Set of abs between each set of tempo runs
stretching jog cooldown
Got home and got on the bike for 15 minutes to try and flush out the legs a little better…
Glad I have a rest day scheduled for tomorrow! hahaa
Cheers,
Chris
Was supposed to take today off but decided to ride the bike for 15 minutes and do some stretching/DARD exercises and Bicep curls.
Feel pretty good today, might do long speed tomorrow.
Cheers,
Chris
I was originally intending to do speed this morning but it was wet and raining when I got up.
headed to the gym and did the following:
6 minutes on the bike
stretches, Drills (A’s and B’s)
I did a little circuit at first with 3 sets of running A’s followed by 60 seconds of jumping rope as fast as possible.
After that moved onto weights:
3 sets of powersnatch (up to 155, felt pretty weak on snatch today)
2 sets of powercleans (up to 205 for 2) again felt fairly weak
3 sets of snatch grip deadlifts (up to 275 for a double)
3 sets of pushpress (up to 135 for 4 reps)
3 sets of chinups (sets of 6)
then went and did some rehab work on my calf and ankle (light calf raises with about 30 reps) and some hip and glute exercises. (again light)
5 minute cooldown on bike
Felt pretty good and my strength was ‘ok’.
I think doing actual speedwork in spikes/cleats before weights actually helps me in the squat, dead and powersnatch/clean.
I am fully warmed and feel explosive as soon as I start.
Going to do tempo tomorrow and hopefully get in a good speed workout on Monday or Tuesday.
Cheers,
Chris
Tempo today
warmup: jog, drills, light stretching, 3x30 meter strides
Tempo:
16x100 broken into 4x4x100
4 sets of abs between sets of tempo
Cooldown: Jog two laps then walk.
Feel pretty good today, should be able to do speed tomorrow.
Cheers,
Chris
Went to do speed today and it was pouring again 
Went to the gym and did weights…
5 sets of Back squat up to 335 for buried single (New PR since training again)
3 sets of bench up to 225 for triple
3 sets of bent over rows up to 185 for 6
3 sets each leg reverse leg press
Felt good and strong today, didnt hit my back too hard since I did deads on Saturday. Was really happy with the back squat PR as I did it RAW (No belt or wraps, OLY style to the floor)
Going to do tempo again tomorrow and speed on Wednesday if the weather is finally ok.
cheers,
Chris
who are the york bunch?
York University Track club in Toronto.
I have been in contact with a couple of the coaches there. I need to get on the track in spikes fairly soon. (Been doing speedwork on grass in soccer cleats the past several weeks) I have blocks I use on the grass as well but I want to get out and get some video of myself and especially my start/acceration mechanics and top speed mechanics on the track in spikes.
Cheers,
Chris
Tempo today
warmup: jog, drills, light stretching, 3x30 meter strides
Tempo:
16x100 broken into 4x4x100
4 sets of abs between sets of tempo
Cooldown: Jog two laps then walk.
Felt good today, not nearly as cooked as I thought considering my backsquat PB yesterday. After getting home jumped in the shower for a contrast shower. Felt GREAT afterwards. The only bit of soreness is in my abductors from the heavy squat everything else feels great. Might train with the York bunch tomorrow night on the outdoor track…
Cheers,
Chris
Not sure WTF is up with the forum but my post keeps disapearing…
Speed:
2 sets x 3reps x 60 meters
backsquats: 4 sets up to 255 for triple
Tried a set of half squats at the end of the OLY squats and did 405 for 6 easy reps!! I was surprised it felt so light!
Snatch grip deads (3 sets up to 275 for triple)
Flat bench: 3 sets up to 245 for triple
Bent over rows: 3 sets up to 185 for 6
Felt good and strong!!
I was bad all weekend (partied three nights haha)
But I managed to get speed in today.
Warmup, drills, 3x30 accels etc…
2 sets x 3 reps flying 40’s with 10 meter runup and 20 meter decel. Felt pretty good but a little weak compared to Thursday (partying definitely didnt help)
Then went to the gym and did the following:
OLY style backsquats: up to 265 for 3 buried
Did one set of half squats at the end with 455 pounds for 4 reps. Felt a little tweak in my back from them. Not going that heavy anymore at the end of 5 sets of OLY squats…
Then did 3 sets of standing shoulder press (135 for 6 reps)
3 sets of chins (6 reps each)
Felt pretty good but I hope I didnt strain my lower back going so heavy (for me) on those squats. Tomorrow’s tempo session will tell the tale…
Overall a good workout. Squat strength seems to be consistently climbing…
Cheers,
Chris
Did a longer tempo workout tonight.
4x4x150 meter
It kind of knocked me out. I tried to maintain the pace I run my tempo 100s (17.0 seconds) but continue it out for 150 meters.
Did situps and pushups between sets and rested only 30 seconds between reps and 60 seconds between reps.
I think I need to keep my rest periods longer when I up the distances. I notice a bit of tightness in my calfs but otherwise I feel great.
I also think I am going to keep with the shorter distances for a while (100 meters)
and might intermittantly step up the distance.
Cheers,
Chris
I think your in better shape than I am but I can run tempo 150s without trouble if I give myself at least 45s rest so you could probably do the 100s sometimes and then the 150s with longer rests at other times. I don’t go that long or do the situps and pushups between reps though.
Thanks!!
I meant to say I was doing pushups/situps in between sets of 150’s. Not between reps. I definitely need to increase the rest time, I might have run them a little too hard as well. Live and learn I guess haha
Going to rest tomorrow with some cycling and stretching but will perform speed again on thursday. (Going to do block work on Thursday so I want to make sure I am fully recovered)
Cheers,
Chris
Just got back from the spa it was awesome!
They had a cold pool and a hot whirlpool and sauna.
I would go in the hot whirlpool for 3-4 minutes then jump in the cold pool for 1 minute and back in the hot. It was great!
Then did a aroma thing where they seal you off in a box like contraption and sort of steam you. It felt pretty odd and I was a little cramped but ended up falling asleep for 20 minutes.
Finally had the massage and had them concentrate on my lower back and legs. It was great I found she was going a little too deep and told her to lighten a little but it was really good. I am definitely ready for speed tomorrow. It is amazing what the right recovery methods can do for you!!
I hope the weather is good tomorrow!!
Cheers,
Chris
ps- If you are wondering why I was at the spa my wife bought us passes for the afternoon. It was awesome