Thank you bookie - tooo easy.... Opening day for the nfl... Let's get it!!!!Quote:
Originally Posted by RB34
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Thank you bookie - tooo easy.... Opening day for the nfl... Let's get it!!!!Quote:
Originally Posted by RB34
Period: Preparation - Phase: SPP
Events: 60/100m
Mesocycle: 1-3
Microcycle: 1-12
August 1 - October 23
Week 7:
Monday: 240/650/12/52/20
Warmup S
4x60 timed r7-9 403 fastest on 3rd sprint 405avg time
Cooldown: 4x100 (barefoot)
Depth broad 2x3x30
Depth jumps 2x3x30
Clean pull 5x2 (last 2 80)
Explosive back squat 3x3x70
Bench press 3x3 light ac joint
Lat pd 3x8
I decided to move Sunday session to Monday to see if the workout would be faster. This was my fastest day 1 session all year - my body don't like speed/power work in the AM!!! Overall solid session today on the track and weightroom. Almost 10pm but it's time for southern food - spaghetti, cole slaw and cornbread.
"To build a powerful image of self you structure a string of successes.” –Charlie Francis from CFTS
This was exactly the type of effort/effect I was after when I decided to repeat these workouts (4x60). Usually on Sunday's I would only have one gear, today I had several gears and top speed felt "GREAT". I gave great effort for the first 3 sprints and felt good on the 4th sprint, but the time said otherwise. After looking at the times overall the mission was accomplished. I still need to have one solid block of fast 4x60 before moving the sprint distance. No rush to increase sprint distance - I will have plenty of time to sprint over longer distances. I remember Charlie saying long time ago the impact of fast/long rest 60m runs and how they can develop many different qualities - even the ability to run rounds strong. I think the workout may have been 6x60 rest 20mins!!! This was the era when Powell was chocking in the rounds etc. 4x60 with long rest and fast speeds has a strong impact on the nervous system.
I went ahead and made the adjustments to my upcoming block. I think keeping the depth jumps at 30in for a couple more weeks will help me at this point. I need to get comfortable dropping from that height and if I can get stronger dropping from that height - I should be able to bring it to the starting blocks. I'm patiently waiting to drop a bomb in one of these workouts over the next 4-6 weeks. Ole school 50 >>>> I've been patiently waiting for a track to explode on!!!!
https://www.youtube.com/watch?v=AeHzHNGdLAU
@ McJohn
Guest
I can't answer your PM because you are a guest....
Tuesday:
Mb abs: x200
Situp and press x20
Russ twist x30
Partner throws x50
Russian lean 2x3
Stand hip flex 2x8/3s hold at top
Upward leg raise 2x12
Mobility A/C x10
Recovery..
Wednesday: 160/32/20
Warmup B
2x40; 4ht; 4dist; 40; skips; 40 timed
MT: 5x cm ohb; 5x cm blf; 5xohb; 5xblf
Cooldown: 4x100 (barefoot)
This was basically a Sunday training session - very similar times to what Sunday is like. It pays to have a timing system otherwise I would have been guessing. Several months ago after vacation I did a mwf split and my monday session was great but wed/fri was subpar. I'll stick with a s-tue-thur split but do the most important work on tue/thur.
Thursday:
Prone hip ext 2x25
Russ lean 2x3
Ab wheel 2x8
Ab bridge x30
Side bridge 2x30
Arm swing 5x5sec/60s off
Mobility A/C x10
Recovery. Friday should be interesting. I'm going to allow things to play out over these next couple days before making adjustments to the upcoming block. I'm at the point in this prep where I need improvements every block otherwise changes gotta be made. Time to relax and watch some Thursday night football. Hopefully the football team can get down early and allow me to put 2dimes on the ML.
Great patient call. I jumped in when Wash was down 7-0 ++1/2$
Friday: 250/8
Warmup S
Flying sprints: 5x30/20 r5-7
Cooldown: skip series - 4x100 (barefoot)
Depth broad 2x2x30
Depth jumps 2x2x30
Power clean 3x2 185 205 225; 4x1x90% 275
Speed squat 4x5x30%
Ballistic bench press 6x2x30%
Drop catch row 3x5
Tough week of training. If I can recover by Tuesday night I will PR - if not the speed will be subpar.
Sunday:
Mb abs: x200
Situp and press x20
Russ twist x30
Partner throws x50
Russian lean 2x3
Stand hip flex 2x8/3s hold at top
Upward leg raise 2x12
Mobility A/C x10
Recovery....