Training journal of Chris30

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61

I “think” it’ll be of benefit for a couple of reasons.

First when I combine speed and lower+upper body weights in the same session I find the total workout time is way too long (2 hours or so)
I have to travel about 15 minutes from where I perform speedwork to the gym. Also after completing the workout I feel really cooked.

I think I’ll get greater gains in upperbody strength by splitting it this way plus I’ll be able to put more intensity into the cirtical lifts that I perform after speedwork. (squats, snatch grip deads, powercleans etc)

I also get a good flush of the legs the day after speed on upper body day and then tempo the day after that feels really good.

I can definitely notice the upper body strength difference :slight_smile: After speed2/weights tomorrow I’ll let you know how I feel.

Cheers,
Chris

62

The only thing is Chris you have 2 CNS days and two recovery/rest and 2 days Tempo.
Just wondering would it be better to get an extra CNS day in each week and have one Recovery/rest day by combining the W/outs - though do I agree.
To get quality w/outs you’ll probably need more than 2 hours.
I guess splitting sessions (2 a day) is out of the question?

63

I am not sure if I am going to take two rest days or just one. It depends on what my body can tolerate I guess.

Preferrably I’ll take just one rest day.
Depending on how my recovery goes I am thinking about:

speed1/weights
upperbody
Tempo
Rest
Speed2/weights
upperbody 2
Tempo

It’s pretty much impossible to fit in two workouts a day.

I get up for work before 6:00am and typically dont get home till around 6:30pm.

I was thinking about combining the two upper body days into one but I dont know if that is enough over the whole week?

Maybe I’ll drop one upper body weight workout and combine upper/lower body weights in one of my speed workouts?

What do you think?

64

Another CNS consideration could come from the “stresses” involve with work (from 6 to 6).

Point being: The way you work your workout system should be based on how you feel…If you feel that by combining speed with upper and lower body fry your CNS; then stick to your previous schedule and vice-a-versa. Nevertheless, part of the success of a workout schedule is having confidence in your program. In other words, work your schedule to suit you.

Btw, 2 hours is MORE than enough time to get a quality workout.

65

Thanks man,

Yeah I find two hours is way too long for me when I factor in getting from the location I perform speedwork to the gym.
If possible I’d like to be able to complete my speedwork and weights within 70-90 minutes tops.

Cheers,
Chris

66

Here is what I am thinking about now and it is making good sense to me on paper anyways :slight_smile:

Speed1/weights (highly CNS intensive running, plyos and weights)
Tempo/Core
Rest
Special Endurance/Weights (Less CNS intensive but more muscularly intensive)
Tempo/Core
Upper Body/Supp Weights (Low CNS intensive weights with some aerobic/acid flushing work on the bike)
Rest

I’ll have my most CNS intensive day on speed1/weights. This workout will probably take 5-6 days to recover from fully CNS wise.

Special Endurance should be fairly low in terms of CNS demand compared to Speed1/weights but more intensive muscularly.
(At least the running portion of the workout)

Then after a tempo session I’ll have low CNS impact weight session, aerobic bike work followed by a rest day before hitting speed1 again.

I think this will be the best scenario given my work schedule and recovery rates…

Here is the proposed workout…

Day1- Speed1/plyos/weights
Warmup: 800 meter jog, dynamic stretching, pushups, drills, 3 x 30 meter accels
Speed:
2 sets x 3 reps x 30 meter block start sprints
3 flying 10 meter sprints with 40 meter runup/acceleration
2-3 sets of high knee tuck jumps (10 reps) OR
2-3 sets alternate leg bounds
Weights:
3 sets of powercleans (80% of 1RM for 5 reps)
3 sets of backsquats (80-90% of 1RM for 3-5 reps)
3 sets of flat bench (80-90% of 1RM for 3-5 reps)
2-3 sets of bent over rows (80% of 1RM for 5 reps)

Day 2 - Tempo/Core
16 x 100m broken into 4 x 4 sets with situps/floppy fish between sets of tempo

Day 3 - Rest

Day 4 - Special Endurance/Weights
Warmup: 800 meter jog, dynamic stretching, pushups, drills, 3 x 30 meter accels
Speed:
6 x 120 meter sprints (85-95% with 5-7 minutes rest)
Weights:
3 sets of snatch grip deads
2 sets good mornings
2 sets each reverse leg press and hip extensor machine

Day 5 - Tempo/Core
12 x100m broken into 3 x 4 sets with situps/floppy fish between sets of tempo

Day 6 - Upper Body Weights
15 minutes on bike
3 sets shoulder press (seated)
3 sets of chins
2 sets of dumbell bicep curl

Day 7 - Rest

What do you think?

Cheers,
Chris

67

Looks good :sing:

The tempo and rest between Speed and Speed Endurance are a good idea.

68

I can see how it would work well Chris if you feel you need that extra isolation to build your upper body strength

I did a similar thing to good effect last winter with one cns day purely for explosive weights and upper body strength , and I’ve had to do the same thing again recently as upper body strength/mass had dropped .

I think spreading the speed load over 3 days is best whenever possible tho -
but changing ur routine to suit priorities can be used to great effect .
Good luck

69

Had a GREAT speed workout today though it was pretty tough.

Warmup: 800 meter jog, drills (A’s/B’s, running A’s, running B’s) dynamic stretching 3x30 meter strides/accels.

4 x 120 meter 95% intensity 4-7 minutes rest.

I was originally going to do 6 x 120 but after the fourth one I thought I was going to die!!

I think I didnt rest enough after the first two (about 3 minutes rest on the first one, 4 minutes on the second one)

Second one felt the fastest and a couple of people came up to me and commented on my form/speed. (Pumped me up for the rest of the workout)

After the 4th one I decided to head over and hit weights.

Weights:
3 sets snatch grip deads exploding up onto toes.

Went up to 275pds for 4 reps. On the last set I tried for 5 reps but my grip failed. If I had straps I would have got it for sure. Felt good and strong on those today.

Skipped good mornings and went and did reverse leg press and hip extensor exercises. did 20 reps each set (2 sets hip extensor each leg and 2 sets reverse leg press explosively)

It was a GREAT workout. Looking forward to tempo/core tomorrow!

cheers,
Chris

70

I think it looks good, you just can’t be afraid to change things. BTW, what is a floppy fish?

71

thanks :slight_smile:
A floppy fish is where you lie flat on the ground on your stomach with arms stretched out in front of you.
You lift your arm and opposite leg arching your back up a bit and then bring both back down repeating on the other side.
Does this make sense?

thanks,
Chris

72

Oh yeah, I’ve done that before. I could see how that would be a good exercise to do in between tempo. Thanks.

73

Originally posted by chris30

4 x 120 meter 95% intensity 4-7 minutes rest.

I was originally going to do 6 x 120 but after the fourth one I thought I was going to die!!

I think I didnt rest enough after the first two (about 3 minutes rest on the first one, 4 minutes on the second one)

Second one felt the fastest and a couple of people came up to me and commented on my form/speed. (Pumped me up for the rest of the workout)

After the 4th one I decided to head over and hit weights.

Good attempt :clap:

The reason why you were unable to complete all 6 is because you were running too fast (95%) comparing the rest you were taking.

There are two ways to remedy this 1) Increase rest time or 2) Decrease the percentage (speed) of each run…Or of course a combination of both.

Consider this: speed endurance work should be the most physically taxing workout of the week. The main idea behind SE is to increase anaerobic endurance -mainly alactic, but also lactic. Having said that, you want to get to 6 reps as much as possible. This gives you a base to taper down from when you start competing.

Take care!

74

Thanks man! that is good info!

75

Did tempo today. Decided to extend my tempo runs out to 120 meters. (Did each in 20 seconds or less)

warmup: 800 meter jog, A’s, B’s, running A’s, 3x40 meter strides

12x120meter broken into 3x4x120 with 30 seconds break between reps (for the first two sets) and 40 seconds break between reps for the last 2 sets. (90 seconds break between all sets)

Did a set of pushups and a set of situps between sets.

800 meter jog cooldown. 3 sets of DARD exercises

Felt really good today. Could feel my legs a little yesterday from SE but I can really feel my “wheels” coming back.

Getting great pushoff from the ground and my hips and pos chain are feeling stronger.

Not sure if I am going to be able to do speed tomorrow or not. Depends on how much rest I get tonight and how everything feels tomorrow. I am hoping to get it in but might do a warmup and stretching etc tomorrow and hit speed3 on Sunday.

Cheers,
Chris

76

TOday was an ok workout. Woke up exhausted this morning and was out in the sun all day. Came home around 7:00 and went out for speed.

did usual warmup and then

4x60 meters with 6 minutes rest.
2x20 second running A’s.
cooldown.

60’s felt slow they were all in the 7.2-7.4 range.
no energy today but it was good to get outside and run around for a bit haha!

Cheers,
Chris

77

I Am feeling REALLY sick today. I dont know if my allergies have caught up with me and gave me a sinus infection or if I have west nile or something LOL.

Going to rest tonight and gets lots of sleep… :frowning:

Cheers,
Chris

78

Went to do tempo yesterday evening and it was just too hot and the smog was brutal. Did a simple warmup and came home to ride the bike for a while.

Going to do speed tonight I hope the air is a little better. :frowning:

79

Just did a warmup today. still feeling a little crappy. going to do speed tomorrow.

cheers,
Chris

80

Chris what do you do for recovery? Have you thought about incorporating the whirlpool into your program. Also How bout trying to cut back a little to see how it effects your times in the meet. Good luck!