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  • RB34's Avatar
    44 Minutes Ago
    Tuesday: Warmup Jr 8x100 (grass) Abs x100 Kept the runs very slow. Didn't have much to give today.
    496 replies | 42362 view(s)
  • RB34's Avatar
    19 Hours Ago
    Something I got from Boris Sheiko is alt between upper and lower lifts within a training session... It allows you to get a little more high quality...
    496 replies | 42362 view(s)
  • RB34's Avatar
    22 Hours Ago
    Week 3: Monday: 240 Warmup B Sled: 2x4x30 2/4:30 MB x3 (ohb, blf, height) Bench press 3x10x90% of 10rm Back squats 3x10x90 Db floor press...
    496 replies | 42362 view(s)
  • RB34's Avatar
    1 Day Ago
    RB34 started a thread 9.94 - 19.76 in Race Reports
    https://www.flotrack.org/events/6255508-2019-michael-johnson-invitational/videos?playing=6456238&limit=60&utm_campaign=2019michaeljohnsoninvite&utm_me...
    0 replies | 22 view(s)
  • RB34's Avatar
    2 Days Ago
    My wife was rolling my left hamstring yesterday and she notice some knots, schedule to get some ART on Thursday my next off day. Hopefully by me...
    496 replies | 42362 view(s)
  • RB34's Avatar
    3 Days Ago
    Saturday: Warmup W (stepmill 20mins, static/dynamic stretching) General strength circuits: Waterloo x8/Pillar x12 Bodybuilding work 2x12 ...
    496 replies | 42362 view(s)
  • RB34's Avatar
    3 Days Ago
    Friday: 200 Warmup S Sled: 2x4x25 90/4 Jump circuit 2x10 Deadlift 3x10x87.5 Rdl 3x10 Incline 3x10x87.5 Military press 3x10 Cooldown:...
    496 replies | 42362 view(s)
  • RB34's Avatar
    4 Days Ago
    Good weather today and final speed session of this week. Overall body feels good heading into today's session. I have to say over the past 3 months I...
    496 replies | 42362 view(s)
  • RB34's Avatar
    5 Days Ago
    Different companies are selling these blasters - do you guys like them? https://jawku.com/collections/shop-all/products/jawku-muscle-blaster
    0 replies | 42 view(s)
  • RB34's Avatar
    5 Days Ago
    Wednesday: Warmup C Clean dead 3x10x87.5 Clean shrugs 3x10x87.5 Good morning 3x10 Db Row 3x10 Lat pd under 3x10 Leg curls 3x10 ...
    496 replies | 42362 view(s)
  • grooster's Avatar
    6 Days Ago
    Thanks RB, That's really helpful and something I'll implement. I usually do for GH spike: Bike ;8 x 30secs max rpm, 90 secs rec at a medium...
    496 replies | 42362 view(s)
  • RB34's Avatar
    6 Days Ago
    Tuesday: Warmup Jr (Stepmill 20mins, static/dynamic stretching, drills) 8x100 or 8x30s/60s off 10mph 1% Abs x100 Cooldown: skip/walk 5mins Got...
    496 replies | 42362 view(s)
  • RB34's Avatar
    6 Days Ago
    Got this from another athlete on this forum many years ago and its very similar to my bb work on saturday. Thursday. Regeneration testosterone...
    496 replies | 42362 view(s)
  • grooster's Avatar
    1 Week Ago
    Cheers for the feedback, My best bet is to just try an option and go with it, leaning towards speed/ weights on the Monday/Thursday and Low intensity...
    496 replies | 42362 view(s)
  • RB34's Avatar
    1 Week Ago
    Most weeks I'm eating 2 days of chicken, 2 days of beef, 1 day of steak, 1 day of tuna, 1 day of pizza (weekend). The only supps I'm taking is about...
    496 replies | 42362 view(s)
  • RB34's Avatar
    1 Week Ago
    RB34 replied to a thread 9.98 in Off Topic Posts/Discussions
    I remember uw-lacrosse bought in a s2l guy from texas years ago after Mark went to Wisconsin and the kids got worst... I think most of the failures...
    20 replies | 445 view(s)
  • Actuary400m's Avatar
    1 Week Ago
    I fully believe in the CF approach, but it is interesting to see how some people respond well to training on the other end of the spectrum. This is...
    20 replies | 445 view(s)
  • RB34's Avatar
    1 Week Ago
    I think both of those could work. In option 1: you have HIIT session on Saturday, I'm curious how does this impact Monday speed session. For this...
    496 replies | 42362 view(s)
  • grooster's Avatar
    1 Week Ago
    OK, CHEERS, when I do speed and weights together it seems to take about 3 hrs..which is tough on a 54yo body ,but actually how I prefer to train. I...
    496 replies | 42362 view(s)
  • RB34's Avatar
    1 Week Ago
    RB34 replied to a thread 9.98 in Off Topic Posts/Discussions
    Sad thing is - he may go to college and run much slower with better training (s2l etc).
    20 replies | 445 view(s)
  • RB34's Avatar
    1 Week Ago
    Speed session today took 60mins, weights 45-60mins (only because 10 reps are tough for me and require extra rest).
    496 replies | 42362 view(s)
  • grooster's Avatar
    1 Week Ago
    Nice work, how long do your sessions take doing, speed/medball and weights. Looks good
    496 replies | 42362 view(s)
  • RB34's Avatar
    1 Week Ago
    Week 2: Monday: 200 Warmup B Sled: 2x4x25 90/4 MB x3 (ohb, blf, height) Bench press 3x10x87.5% of 10rm Back squats 3x10x87.5 Db floor press...
    496 replies | 42362 view(s)
  • Actuary400m's Avatar
    1 Week Ago
    Man, that is an old school workout. They are calling a 52 400m for a 44.7 kid "quality."
    20 replies | 445 view(s)
  • RB34's Avatar
    1 Week Ago
    RB34 replied to a thread Jawku in Off Topic Posts/Discussions
    Free mobile app for iOS and Android COMPATIBILITY LIST FOR ANDROID Galaxy S8+ (ver. 8.0) | Galaxy Note 8 (ver. 8.0) | LG G5 (ver. 7.0) | ...
    5 replies | 465 view(s)
  • RB34's Avatar
    1 Week Ago
    RB34 replied to a thread Outdoor Graphs in Inside the SPP
    Yep - I have the one's you posted back in 2015 same workouts but label for 100-200 runners.
    5 replies | 161 view(s)
  • Angela Coon's Avatar
    1 Week Ago
    Angela Coon replied to a thread Outdoor Graphs in Inside the SPP
    Yes, these workouts were created by Charlie for Tom Crick and with Tom Crick with athletes who Crick was already coaching. It was not created at...
    5 replies | 161 view(s)
  • grooster's Avatar
    1 Week Ago
    grooster replied to a thread 9.98 in Off Topic Posts/Discussions
    Thanks for the link...it looks like he's going to a good program...I suppose it's a watch this space and see if he can develop into a consistent sub...
    20 replies | 445 view(s)
  • RB34's Avatar
    1 Week Ago
    RB34 replied to a thread 9.98 in Off Topic Posts/Discussions
    He's going to Ga, their program is more s2l. Sprint coach competed at lsu and their training looks very similar to lsu training programs. ...
    20 replies | 445 view(s)
  • grooster's Avatar
    1 Week Ago
    grooster replied to a thread 9.98 in Off Topic Posts/Discussions
    Yeah, I agree. His High school training appears to be very much long to short so he has exceptional natural speed. It will be interesting to see...
    20 replies | 445 view(s)
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