Sept 8th - Hills
Warmup, drills stretching, strides
then
2 x 4 x 200 with walkback recovery and 4 minutes between sets
I was flying today. All 8 were under 25 seconds with a couple in the 23-24 second range! Starting to get fit again!
If things progress like they are I should be able to hit low to mid 23 FAT indoors for 200m without too much trouble this year.
Cheers,
Chris
Sept 9 - LOWER body weights
Felt pretty strong today!
3 sets front squats buried (Up to 245 for triple)
3 sets snatch grip deads (275 for double)
3 sets reverse leg press (up to 180 pounds)
2 sets calf raise (up to 250 for 8)
3 sets alt knee situps
3 sets hanging leg raise
3 sets med ball work
great workout. Felt strong especially in the deads. I threw on 315 for a double with regular deadlift grip and pretty much high pulled it. hehehe
Cheers,
Chris
Sept 10th upper body weights
Took it a little easy on upper body today. Was a little cooked from deads yesterday.
3 sets flat bench (up to 225 for double)
3 sets standing shoulder press (up to 135 for 5)
2 sets chins (8 reps)
2 sets dips (10 reps)
2 sets dumbell bicep hammer curl (40 for ~10 reps per arm)
2 sets hypers
Felt pretty good but a little cooked. Taking tomorrow off and hitting long hills on Friday
cheers,
Chris
Sept 12 - Hills
Ran hills yesterday and they were pretty tough.
could only do 4 reps but all were pretty quick.
Here is a pic of the hill 
Sept 14th - Lower body/Core
did lower body weights today and core. Felt strange when I got up.
Little weak and lightheaded. My sleeping patterns have been whacked the past couple of days so I think that was the problem. Just did a big circuit today on weights. Lots of volume but not too intense.
3 sets front squats (205 for 3)
2 sets step ups (135 for 20, (10 reps per leg)
3 sets leg press (400 for 10 easy)
3 sets calf raises (250 for 10)
3 sets ham curls (140 for 8)
3 sets adductor (130 for 10)
3 sets abductor (130 for 10)
3 sets hanging leg raises (sets of 20)
3 sets hypers (sets of 10)
5 sets med ball work (sets of 30) situp with med ball pass to partner
Not a bad workout but not the best either. Was ok for how I was feeling
Cheers,
Chris
Sept 15th - Upper Body weights
Still feeling a little off today. Must be the hurricane coming
3 sets bench (up to 205 for 6)
3 sets chins (8 reps)
3 sets standing shoulder press (135 for sets of 8)
3 sets dips (8 reps)
2 sets bicep dumbell hammer curls (35 pounds for 12 reps each arm)
Felt ok, upper body doesnt feel very strong lately.
Legs and running feel great though so I am not going to worry about it too much right now.
Thinking about taking tomorrow off but might do hills if I feel energetic then take Wed off.
Damn boy!!! You are a machine. Keep up the training im 32 so i might be running submasters this year. Where do you get to do wieghts? How the hell do u find the time you must work full time right? My hardest challenge is finding time… Let me know how you set up ur schedule maybe I can get some ideas on managing my time…
-j
heheh thanks
I work between 55-65 hours a week
I maximize my sessions on the weekend when I can catch up on my rest the most and during the week I work out immediately after work before heading home for supper.
Once you get into the routine it isnt so bad. I also commute an hour each way!
Big sticking points are diet (bring a big lunch) and getting enough sleep during the week.
I am up before six every morning during the week and usually dont get home till around 7-7:30pm
Here is my current GPP:
1 Long hills (5 x 250)
2 Lower body weights
3 Upper Body weights
4 Hills (2 x 4 x 200meter)
5 Rest
6 Accel Dev/weights
7 Rest
I am turning 30 in March and plan to run M30-34 division indoors (200-300meters) I want to run well outdoors next year (200 primarily).
Best of luck with your training
Chris
Sept 16th REST
Taking today off. Accel work and weights tomorrow Cant wait!
Wow ur mad busy!!! but the schedule is nice and simple enough to stick to it. Do you think this your GPP can be used for all sprinters or is it more for long sprinter 200-400m guys?
I would think so Might want to change the distances a little. (shorten the hill distances)
Cheers,
Chris
I am getting excited for my workout at 6:00pm
My legs are tingling and I feel very explosive. I might run a few timed 300s at 90% to see how I am doing (90% in flats) If I run them in around 39-40 seconds I am on pace for a 35-36 indoors
Sept 17th Hills
Had a good workout tonight. Decided against the timed 300 and went for longer than normal hills at a faster pace.
Did
3 x 250 (first two were extremely quick) walkback recovery
Then 1 x 250 followed by a 150 (Like a split run)
After that I was dead!
Did 6 x 80 meter strides and a couple sets of A’s and called it a day.
Pretty happy with how the hills are feeling now.
Sept 18th cycling/weights/core
did a recovery based workout tonight and combined upper and lower body weights.
5 minutes on bike followed by stretching
3 sets front squats (A few gym weenies had the squat rack taken up for bicep curls so I decided to clean the weight and then front squat it. (5 reps with 185 pounds)
3 sets snatch grip deads (Lightweight 225 for triples)
3 sets ham curls
3 sets explosive calf raise with bar
3 sets incline bench (155 for 8)
3 sets seated cable row (150 for 8)
3 sets hanging leg raise
3 sets hypers
Felt decent went pretty easy tonight and kept rest times pretty low. Day off tomrrow and then either long hills or short accel work.
Cheers,
Chris
Took the past couple of days off. I strained my calf and ankle slightly slipping on the stairs. It is feeling alot better now but it was bad on friday and Sat.
Ran a little tempo tonight and going to hit some speed/weights tomorrow.
I’ll report back on how tomorrows workout goes.
Cheers,
Chris
Sept 22 Lower body weights
It was POURING out today so I just hit some lower body weights
Went pretty easy incase it clears up tomorrow and I can run hills
7 minutes on bike for warmup followed by stretching
4 sets stepups to high box. (155 pounds explosively)
3 sets of squat jumps (95 pounds)
2 sets per leg reverse leg press (150 pounds)
That was it. Felt pretty good, calf is feeling a little better but my glute is still a little off.
Cheers,
Chris
Sept 23rd Hill split runs
Rain cleared up so I headed out to the beast hill.
Did usual warmup then
1 x (350 split run (250 + 100))
1 x (300 split run (200 + 100))
1 x (250 split run (150 + 100))
I found these very tough but rewarding today. It was cool doing the fast 100’s after the longer sprint. I think it’ll really help with form and concentrating on running relaxed and fast while fatiqued. I felt like a bullet on the first one hehe.
Cheers,
Chris
Sept 25th Accel work/weights
Good workout today. Left work early for a Dr’s appointment and then hit speed/weights
warmup jog, stretching, drills, strides, accels then
3 x 60m lying start
3 x 30m standing start
The last rep of the 50 felt awesome. When I was upright I could finally feel myself kick into top speed. I think I have the extra gear back I was missing a few months ago
Then weights/plyos:
2 sets front squats (went light 185 for triple explosive)
3 sets jump squats (95 pounds for 5-6 reps)
3 sets powercleans (155 for triples explosive)
3 sets hanging leg raises
3 sets hypers
Decided to do more explosive based work today instead of heavy squats/deads. Felt great. tomorrow is going to be circuits and then rest for Saturday and hills again on Sunday evening.
Cheers,
Chris
Sept 26th upper body weights
3 sets flat bench (185 for 6 explosive followed by 135 for 5 very explosive, Wave loading)
3 sets standing shoulder press (135 for 5 explosive)
3 sets chins
3 sets dips
3 sets bicep curls
Good workout. Not too heavy but felt pretty strong.
Speed on the 28th if all goes well (Partying tonight a bit so I am not sure how I’ll feel tomorrow hehehe)
Partied last night and felt like shite today. Rye and coke and staying up till 3:00am and then sleeping on a couch is bad news hehe!
Going to hit hills/plyos tomorrow.
Cheers,
Chris