do you time your tempos, or do you just go easy and get it over with, awaiting the next session?
Thanks Senri, hey where is your training journal?
I haven’t timed any tempo’s this year. I just know how long 100m is and I know what 50%-70% of my top speed feels like. Actually I don’t usually think of percentiles. Like NumberTwo has said, tempo speed is fast enough to create fatigue, but not so fast that you can’t carry a conversation while performing the runs.
I suppose I should time a tempo session soon just to compare the accuracy of how I feel and what percent it is.
I suppose if my best time is 11.50sec, then a 60% tempo session would be ~19-20 seconds. I’ll give that a try.
my tempo 100m times are usually at a pace of 19-20sec, however i dont run 11.5 fat yet hehehe and i do get gassed sometimes, so i gotta slow it down to 22-23 seconds. I have training journal written on it, you can read it if you like, maybe you can help me out with your imparted knowledge from herb, i always heard of him around teh track community here in BC.
The legend lives on!!! I love how you have heard of him. He’s one gifted trainer.
its mainly because of his previous protoge, brandt fralick.
Ah I see, yes brandt is fast.
did you go relaxed or did you push hard powering your way through the track, or power some ways and relax in the latter part of race?
he was fast…
No, I was fairly relaxed. The only time I pushed really hard was at the start, but that was in a relaxed manner of pumping my arms, which gave me a great start ahead of everyone else. This type of race was great, it was a low key race so I had nothing to loose or worry about. I wasn’t even thinking about my previous best time.
One of the coolest parts was when I was at ~60m and instead of trying harder to get ahead of everyone, I literally thought about staying relaxed, pumping my arms, which in turn made my legs pump down to the ground. As a result, I pulled ever further ahead for a pb and I know I can shave off another tenth.
Friday June 27th
Warm up (~25min)
o 3 laps jogging
o o med ball toss & jog for 100m
- chest pass
- backwards over the head
- 2 x side throws
o quick muscle massage
o Hurtle walkovers/hip rotations
Weights (Recovery week)
o Primaries - sets - 2, 2, 2
o Power Cleans - 80kg
- These were so easy! Fast and very easy, I think all of the deadlifting and squatting has really increased my initial pull velocity. I’m absolutely sure I could more than 100kg now, but I’m going to keep following my schedule in order to maximize my 1RM:D
o Primaries 2 - sets - 4, 4, 4
o Bench - 135lbs
o Front Squats - 154lbs
Core
o 10 Exercises
- 30 sec on/ 30 sec off
Recovery
o warm down
o bokken (wooden sword) practise
o static stretching
o post supp
o water
Today my tempo will consist of helping my friend move into his new house in 35 degree weather:D
yeah your maxes for the squat and dead should be greater, to have a good powerclean as you have?
Thursday July 10th
well, I lost a few of my previous posts after the website shut down, and I imagine this one will be erased as well, but its all good.
Warm up (~30min)
o 5 games of table tennis:D
o 1 lap jogging
o quick muscle massage & arm swings
o med ball toss & jog for 100m
- chest pass
- backwards over the head
- 2 x side throws
o Hurtle walkovers & hip rotations
o 5 x tempo
o dynamic leg swings on the ground
o ankling
Explosive Med Ball
o 3 med-balls 6kg, 4kg, 3kg
o 4 x backwards toss over the head
o 4 x explosive chest pass
o 2x [then 1 hop & chest pass w/ 6kg, 2 hops & a chest pass w/ 4kg, and 3 hops & chest pass w/ 3kg]
Weights (Max Strength Phase II)
o Primaries 1 - sets - 3, 3, 2, 2, 2
o Dead Lift - 110kg, 130kg, 140kg, 140kg, 142.5kg
o Primaries 2 - sets - 4, 3, 3, 3
o Bench - 175lbs, 175lbs, 180lbs, 185lbs
o Front Squats - 70kg, 90kg, 95kg, 100kg
Saturday July 12
Warm up ( ~30min)
o All the usual good stuff
o also did some bounding
No Sprinting today, just not enough time to fit everything in, plus I have a sore muscle in an odd place and sprinting doesn’t really help. I’ll probably take the week off of sprinting and ice my muscles, although weights feel just fine:)
Weights (Max Strength II)
o Primaries 1 - sets - 3, 3, 2, 2
o Power Clean - 80kg, 90kg, 95kg, 100kg
- wow, doing power cleans has never been easier. I don’t think I’ve ever done 2x100kg, but it was just easy today!
After not cleaning for three weeks and doing more squats and deadlifts, my initial lift velocity just skyrocketed! Ill be cleaning 110kg by mid August.
o Primaries 2 - sets - 5, 3, 1, 3, 5
o Bench - 165lbs, 175lbs, 205lbs, 175lbs, 165lbs - new bench press PB as well, I’ll be lifting 225lbs in no time:D
o Back Squats - 90kg, 110kg, 125kg, no more time
Core
o 10 Exercises
- 30 sec on/ 30 sec off
Recovery & Regeneration
o warm down jog
o static stretching
o post supp
o water
o ZMA
o sleep
Today was a great day. I was lifting heavier in everything!
Monday July 14th
Today was an unusual day. My power in the gym felt a little sluggish, yet at the same time I feel as if I have reached an all new level of strength speed and power. My lifts were a little slow but I’m still lifting more weight than I ever have before. For a sluggish workout today, it would have been a workout to die for a month ago.
I am now stronger, faster, and more powerful than I have ever been before. It’s a unique feeling as I have reached a state of new personal growth that wouldn’t of just happened without all of the work and effort I put into it. What almost follows immediately from this feeling is a new state of relaxation. A new heightened mental and physical feeling for focus and relaxation. I’m really really enjoying it.
Warm up ( ~30min)
o All the usual good stuff
Still not sprinting, my muscle is definitely feeling better though.
Weights (Max Strength II)
o [b]Primaries 1 - sets - 2, 2, 2, 2, 2[/b]
o Power Clean - 90kg, 92.5kg, 92.5kg, 95kg, 95kg.
o [b]Primaries 2 - sets - 3, 3, 2, 2[/b]
o Bench - 175lbs, 175lbs, 180lbs, 185lbs
- Super easy
o Front Squats - 90kg, 92.5kg, 95kg, 100kg - Also fairly easy, just a little slow like I noted above.
Core
o 10 Exercises
- 30 sec on/ 30 sec off
Recovery & Regeneration
o warm down jog
o static stretching
o post supp
o water
o ZMA
o sleep
front squats are looking good, i wish i could do them.
Check out this Post Senri! Hey why can’t you Front Squat?
Wednesday July 16th
Warm up (~35min)
o 5 laps jogging
o quick muscle massage
o med ball toss & jog for 50m
- chest pass
- backwards over the head
- 2 x side throws
o hurtle walkovers & hip rotations
o 5 x tempos
o dynamic leg swings on ground
o 5 x 15m incline bounds
o 3 x progressive accels - 3mri
Sprints
o 3 x 60m grass sprints (1st one at 95%)
- ~8mri
o 1 x 80m sprint
Total of 260m
Weights (Max Strength Phase II)
o Primaries 1 - sets - 3, 2, 2, 2
o Power Clean - 90kg, 92.5kg, 95kg, 100kg x 1 and l05kg x 1 FOR A NEW PB! It was eays too, I could do more for sure. I imagine 110 by the end of the month
o Primaries 2 - sets - 5, 3, 1, 3, 5
o Bench - 175lbs, 180lbs, 205lbs, 180lbs, 175lbs
- I actually missed the one rep at 205, I just didn’t have it in me today for some reason?
o Back Squats - 90kg, 110kg, 127.5kg, 115kg, 110kg - ANOTHER NEW PB - although, for 1 rep, it was very easy, I could move up to 130 if not 135kg. But according to my workout schedule, im not supposed to max out on my 1RM. So while I may be reaching new PB’s, it’s still not my full potential for the time being. Its really great to see so much progress after following this schedule for the last 3 months.
Core
o 10 Exercises
- 30 sec on/ 40 sec off
- This was INTENSE!! Ren and I set up his camera, and we each did an exercise separately while the other filmed. That way we could time each other as well and it just turned into an intense routine.
Recovery & Regeneration
o solid warm down
o static stretching - 1 min hold
o post supp
o contrast shower
o lots of water
o tons of small meals (WITH VEGETABLES at every meal)
o sleep
o relax
Check out this Post Senri! Hey why can’t you Front Squat?
Wednesday July 16th
Warm up (~35min)
o 5 laps jogging
o quick muscle massage
o med ball toss & jog for 50m
- chest pass
- backwards over the head
- 2 x side throws
o hurtle walkovers & hip rotations
o 5 x tempos
o dynamic leg swings on ground
o 5 x 15m incline bounds
o 3 x progressive accels - 3mri
Sprints
o 3 x 60m grass sprints (1st one at 95%)
- ~8mri
o 1 x 80m sprint
Total of 260m
Weights (Max Strength Phase II)
o Primaries 1 - sets - 3, 2, 2, 2
o Power Clean - 90kg, 92.5kg, 95kg, 100kg x 1 and l05kg x 1 FOR A NEW PB! It was eays too, I could do more for sure. I imagine 110 by the end of the month
o Primaries 2 - sets - 5, 3, 1, 3, 5
o Bench - 175lbs, 180lbs, 205lbs, 180lbs, 175lbs
- I actually missed the one rep at 205, I just didn’t have it in me today for some reason?
o Back Squats - 90kg, 110kg, 127.5kg, 115kg, 110kg - ANOTHER NEW PB - although, for 1 rep, it was very easy, I could move up to 130 if not 135kg. But according to my workout schedule, im not supposed to max out on my 1RM. So while I may be reaching new PB’s, it’s still not my full potential for the time being. Its really great to see so much progress after following this schedule for the last 3 months.
Core
o 10 Exercises
- 30 sec on/ 40 sec off
- This was INTENSE!! Ren and I set up his camera, and we each did an exercise separately while the other filmed. That way we could time each other as well and it just turned into an intense routine.
Recovery & Regeneration
o solid warm down
o static stretching - 1 min hold
o post supp
o contrast shower
o lots of water
o tons of small meals (WITH VEGETABLES at every meal)
o sleep
o relax
Check out this Post Senri! Hey why can’t you Front Squat?
Wednesday July 16th
Warm up (~35min)
o 5 laps jogging
o quick muscle massage
o med ball toss & jog for 50m
- chest pass
- backwards over the head
- 2 x side throws
o hurtle walkovers & hip rotations
o 5 x tempos
o dynamic leg swings on ground
o 5 x 15m incline bounds
o 3 x progressive accels - 3mri
Sprints
o 3 x 60m grass sprints (1st one at 95%)
- ~8mri
o 1 x 80m sprint
Total of 260m
Weights (Max Strength Phase II)
o Primaries 1 - sets - 3, 2, 2, 2
o Power Clean - 90kg, 92.5kg, 95kg, 100kg x 1 and l05kg x 1 FOR A NEW PB! It was eays too, I could do more for sure. I imagine 110 by the end of the month
o Primaries 2 - sets - 5, 3, 1, 3, 5
o Bench - 175lbs, 180lbs, 205lbs, 180lbs, 175lbs
- I actually missed the one rep at 205, I just didn’t have it in me today for some reason?
o Back Squats - 90kg, 110kg, 127.5kg, 115kg, 110kg - ANOTHER NEW PB - although, for 1 rep, it was very easy, I could move up to 130 if not 135kg. But according to my workout schedule, im not supposed to max out on my 1RM. So while I may be reaching new PB’s, it’s still not my full potential for the time being. Its really great to see so much progress after following this schedule for the last 3 months.
Core
o 10 Exercises
- 30 sec on/ 40 sec off
- This was INTENSE!! Ren and I set up his camera, and we each did an exercise separately while the other filmed. That way we could time each other as well and it just turned into an intense routine.
Recovery & Regeneration
o solid warm down
o static stretching - 1 min hold
o post supp
o contrast shower
o lots of water
o tons of small meals (WITH VEGETABLES at every meal)
o sleep
o relax
Friday July 18th
Warm up (~35min)
o 5 laps jogging
o quick muscle massage
o med ball toss & jog for 50m
- chest pass
- backwards over the head
- 2 x side throws
o hurtle walkovers & hip rotations
o 5 x tempos
o stair work - fast steps followed by extended strides (~ 25 stairs) - straight up, then side steps
o 5 x 15m incline bounds
o dynamic leg swings on the ground
Weights (Max Strength Phase II (last stage))
o Primaries 1 - sets - 3, 2, 2
o Deadlifts - 130kg, 14kg, 150kg - PB
o Primaries 2 - sets - 3, 3, 2, 2
o Narrow Grip Bench - 155lbs, 175lbs, 175lbs
NARROW GRIP BENCH PRESS!!! Thats the ANSWER! I was wondering what I can be doing to help really increase my bench, like the deadlifts (and squats) really helped my power cleans. And I figure the Narrow Grip Bench will do that, I’m really stoked!
I’ve looked over the last bit of your training here. You should take less rest and add more reps to your sprint work. What on earth are the uphill bound things? Are you training for the 100m still or for soccer? If for soccer, then 80m or less works for training, if for the 100m, then you need to add some speed endurance into the mix.
I’ve looked over the last bit of your training here. You should take less rest and add more reps to your sprint work. What on earth are the uphill bound things? Are you training for the 100m still or for soccer? If for soccer, then 80m or less works for training, if for the 100m, then you need to add some speed endurance into the mix.
I’ve looked over the last bit of your training here. You should take less rest and add more reps to your sprint work. What on earth are the uphill bound things? Are you training for the 100m still or for soccer? If for soccer, then 80m or less works for training, if for the 100m, then you need to add some speed endurance into the mix.