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Thread: RB34 Training Journal

  1. #281
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    Re: RB34 Training Journal

    Week 26:
    Monday:
    Warmup B
    Vertical jumps 3x10
    Depth jumps 4x4
    Jump squats 4x10x15%
    Weighted box jumps 4x3
    Squats 3x3x90 (3x1)
    Rdl 3x5

    Ended up doing just 3 singles on the squat. Worked up to my working set and it felt like shit, I dropped it 100lbs and it still felt heavy. Did almost 100 jumps and they felt pretty strong...

  2. #282
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    Re: RB34 Training Journal

    The past few weeks was stressful/busy, my grandmother suddenly got very ill a few weeks ago and that was a very stressful event for our family because she's the backbone to our family and a very special lady. I also decided to travel overseas with my friend to listen to his strength and conditioning presentations etc which was a much needed trip. I didn't do much training over those 2 weeks, last week I started to introduce some easy strength training back into my life before starting my final block of training.

    Phase 8:
    Week 27:
    Monday:
    Warmup B
    2x5x20 (1set face down/2set pushup)
    Jumps uphill 4x2
    MT: x10
    Squats 4x5x50-70%
    Hypers 3x10
    Weighted box jumps 4x5

    I decided to reduce the sprints from 12 to 10 and throws from 18 to 10 because it was getting dark and cold and the goal isn't to push too hard this block. My primary lifts will operate with % ranges 50-70 etc which will give me the option to go higher if the body feels good or light if speed work kills me.

    I was surprise how good the sprints felt because I wasn't expecting much since I haven't sprinted in 4 months and gained 15lbs. I felt pretty fast and light/bouncy throughout the session. This block I'm probably gonna train Sun-Wed because I would like to take my trips to Vegas for March Madness....

    Sun: Speed/Wts
    Mon: Ub wts
    Tue: Speed/Wts
    Wed: Ub wts/Tempo

  3. #283
    Member Chris6878's Avatar
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    Re: RB34 Training Journal

    Damn sorry to hear about your grand, how is she doing now?

  4. #284
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    Re: RB34 Training Journal

    Quote Originally Posted by Chris6878 View Post
    Damn sorry to hear about your grand, how is she doing now?
    Slowly gaining some memory back.

  5. #285
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    Re: RB34 Training Journal

    Tuesday:
    Warmup J
    Bench 4x5x50-70%
    Lat pd pronated 4x15
    Db tri ext 2x15
    Db lat raises 2x15
    Db rear raises 2x15

    Mostly likely I'm not going 4 str days this week because my feet and lower legs could use some more rest.

  6. #286
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    Re: RB34 Training Journal

    I will update when things settle down. Training is going well but I haven't been able to sprint as much as I wanted to because of inconsistent weather etc. The goal of this block was to stabilize everything and get my body back feeling great again (physically/mentally). Today was the first day in a long time that I used a regular bench grip and not the suicide grip and it felt great overall. If I can get 4-5 sprint sessions in this block I should be good for the field testing.

  7. #287
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    Re: RB34 Training Journal

    I have spent some time working on my upcoming sprint program for these next 8 months leading into my first indoor meet in December 2018.

    Pre-preparatory: - 4 Weeks April 23 - May 19
    Goals: General strength and fitness. Lay the foundation for great acceleration development.
    Training: Low frequency and very general.

    Speed: will be general - med ball throws/hops (CF gpp dvd) and med ball accel (CF gpp dvd)
    Tempo: will be general - bike tempo, gs circuits, and cardiac work (to assist with body comp)
    Weights: Easy sets of 10's (this wasn't the plan months ago but after carefully looking things over I think this is what my body needs)
    Testing: will be done every 4th week (30m sprint -3pt, slj, triple jump)

    Mon/Thur
    Mb accel
    Mb throws/hops
    Lower leg complex (prehab work)
    Lower body weights

    Tue/Fri:
    Upper body weights
    Bike tempo
    Steady state cardiac work
    GS circuits

    In early gpp I will use a wide variety of strength training exercises (bp, incline, squat, deadlifts, lunges etc) as I get deeper into gpp I will bring the number down and stay with bench/squat.

    This block shouldn't be too hard just enough work to allow for improvement while getting my body back in track mode after 5yrs away.

  8. #288
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    Re: RB34 Training Journal

    Past couple days I been spending a lot of time reviewing Charlie books and videos.... I'm leaning towards going back to my original setup more higher frequency and High - Med- Low training format.

    Block 1 (4 weeks)
    mon mb accel jumps bp
    tue throws tempo squats
    wed hill sprints jumps bench
    thur throws tempo squats
    fri mb accel jumps bp
    sat throws tempo squats


    Block 2 - 4 weeks
    mon hills jumps ub
    tue throws tempo squats
    wed med ball accel jumps bench
    thur throws tempo squats
    fri hills jumps bp
    sat throws tempo squats

    The weights will follow a high - med - low format. For example

    Week 1:
    3x8x50-55% - high
    3x7x50-55% - med
    3x6x50-55% - low

    Huge focus on special work capacity and laying the foundation to accelerate. Charlie recommended for longer gpp programs it would be helpful to include the med ball throws on the tempo days to limit the stress on the speed days etc (you can see this on the gpp and weights for speed part 2). My gpp will be 12 long weeks!!!

    I will add in flat speed week the final 4 week block, hopefully I'm in great shape and ready to roll.

    Block 3 - 4 weeks
    mon sprints jumps squats
    tue throws tempo bp
    wed med ball accel, jumps
    thur rest
    fri sprints jumps squats
    sat throws tempo bp

  9. #289

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Past couple days I been spending a lot of time reviewing Charlie books and videos.... I'm leaning towards going back to my original setup more higher frequency and High - Med- Low training format.

    Block 1 (4 weeks)
    mon mb accel jumps bp
    tue throws tempo squats
    wed hill sprints jumps bench
    thur throws tempo squats
    fri mb accel jumps bp
    sat throws tempo squats


    Block 2 - 4 weeks
    mon hills jumps ub
    tue throws tempo squats
    wed med ball accel jumps bench
    thur throws tempo squats
    fri hills jumps bp
    sat throws tempo squats

    The weights will follow a high - med - low format. For example

    Week 1:
    3x8x50-55% - high
    3x7x50-55% - med
    3x6x50-55% - low

    Huge focus on special work capacity and laying the foundation to accelerate. Charlie recommended for longer gpp programs it would be helpful to include the med ball throws on the tempo days to limit the stress on the speed days etc (you can see this on the gpp and weights for speed part 2). My gpp will be 12 long weeks!!!

    I will add in flat speed week the final 4 week block, hopefully I'm in great shape and ready to roll.

    Block 3 - 4 weeks
    mon sprints jumps squats
    tue throws tempo bp
    wed med ball accel, jumps
    thur rest
    fri sprints jumps squats
    sat throws tempo bp

    What got you, your best results?

  10. #290
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    Re: RB34 Training Journal

    Quote Originally Posted by lr1400 View Post
    What got you, your best results?
    That's hard to answer. I'm a huge fan of everything Charlie Francis had to teach us and believe it works for me. I been following Charlie system since 2005ish and each year made small changes etc. I ran my best when i decided to compete year round (indoor - spring outdoor - summer outdoor) while following Charlie workouts and asking tons of questions over the years.

    I'm gonna follow the high frequency block for at least one month since I have one extra month to play around with. I will complete the full two months if it goes well otherwise I'll move to plan B. Very similar to what I been preaching to Chris and others - you should have blocks of training throughout the year when the frequency is higher. The best time is at the beginning of the training year or after a long layoff. Your output levels will be low at this time and now is the time to create as much exposure/practice to various drills etc.

    High freq guidelines:
    1: Weights 50-75%
    2: Explosive work (speed work will be drills uphill, sled, med ball accel) (jumps uphill) (throws - high volume - the fatigue from high vol throws will help keep the intensity down)

    All work in this block is classified as medium intensity!!!


    You should give it a try, it's really not much more work then what most people would do in 2 days. If your sport is lifting it works really well in driving up numbers quickly. I did a high frequency lifting block last summer about 8 weeks before my summer vacation, I got stronger, leaner, special work capacity increased, and felt very healthy overall.

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