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Fri:
Warmup W
CMS x4 165 x4 195 x4 215 x4 245
Cg bench 60x8 70x6 80x3x4
Hpullups 3x8
Tri ext 3x12
B curl 3x10
Squat comp 3x24
Farmers walk 70x3x40 NA
Squat complex 6 reps each: No rest = BRUTAL
Lateral stepups
Lunges
Squats
Squat jumps
The squat complex blew up my legs!!!
Hitting my final week of reconditioning/rehab. Gonna do hills on Monday, tempo 100's on Tuesday, Treadmill tempo on Thursday hopefully all goes well and I'll start gpp on May 6. If my body feels like it needs a deload week ill be willing to rest/easy training May 6-11.
The foot will be an ongoing thing - I will continue to take care of it over these next several months. I would compare it to an athlete returning from an ACL injury doing all the prehab and post practice work to prevent any serious issues. My weekly training setup will allow for several rest days (off my feet) before each speed session.
Mon: hi intensity
Tue: grass tempo
Wed: wts
Thur: rest
Fri: hi intensity
Sat: low intensity in the gym (med ball circuits, stepmill, bb work etc)
Tue/Wed 2 days off my feet before the next speed session
Sat/Sun 2 days off my feet before the next speed session
Week 4:
Monday:
Short warmup
Hill sprints 3x6x10
CMS x4 185 x4 205 x4 225 x2x4 275
Squat 40x8 50x6 55x4 70x3 80x3 85x3x2 (20lbs heavier)
Jumps 3x5
Standing Mil x8 3x5
Standing db row 3x8
Felt good today!!
Tue:
Short warmup
Tempo 8x100
Mid thigh pull x6 185 x4 225 x3x3 275
Rdl x3x4 295
Walking lunge 3x6 60
Bench pause 40x8 55x6 70x4 80x2 90x2x2 95x2x1 (15lbs heavier)
Rev lat pd 2x12 180
Fr/Lat raises 2x6 30
Another solid session - this program always do wonders for my bench press. Strongly thinking about moving all my tempo to the treadmill because it seems to transfer to the grass/track very well.
The feet has been feeling pretty good this week. My knees were a little sore after the grass tempo on Wednesday. I think moving my tempo on the treadmill will be a smart idea, it will allow me to get a little more freq/vol with the tempo runs and at this point a little safer. I will still use the grass tempo for slight variation throughout the months etc.
Thur:
Warmup Jr
Clean pull x4 185 x3 225 x2x2 245 x2x2 275
Barbell lunge 3x5 225
Incline pause 50x8 60x6 75x4 85x2x3
Front lat pd x8
Treadmill tempo: 10x30on/60off 10mph/1%
Another strong session - easy work today!!!
Fri:
Warmup W
CMS x4 185 x4 205 x4 225 x4 275
Squat comp 3x15
Cg bench 60x8 70x6 80x3x4 (10lbs heavier)
Hpullups 3x8
Tri ext 3x12
B curl 3x10
Farmers walk 70x3x40 (NA)
Squat complex 5 reps each: No rest
Lateral stepups
Lunges
Squats
Took out tri ext/b curls for pushdowns/db ham curls, didn't feel like beating up my triceps and elbows today.
It's been a long road but I'm ready to start my sprint training tomorrow.
Mon: Sprints, throws, push wts
Tue: Tempo
Wed: pull wts
Thur: rest
Fri: Sprints, jumps, push wts
Sat: General fitness
I'm a little heavy right now, gotta find a way to get my bodyfat in check.
Block 1: Strength Endurance/Intro MS
8 Weeks: May 6 - June 30
ROAD TO TORONTO WMA CHAMPIONSHIPS 2020:
Week 1:
Monday: 160
Warmup B
Sled: 2x4x20 60/3:30
MB x3 (ohb, blf, height)
Bench press 3x10x82.5 of 10rm
Back squats 3x10x82.5 of 10rm
Db floor press 3x10
Db walking lunge 3x10
Cooldown: Box jumps 2x5 (almost stiff leg on low to med box)
Great start, sprints, throws, and bench felt great. The squats felt hard and heavy - 10reps on squats are always a killer for me. My body overall feel so much better then what it did last year starting my sprint training. I made the correct decision in decreasing my overall volume
this year to more of a football runningback or bobsled type of athlete. The goal is high quality every single time I hit the track and weight room.
Road to Toronto?
What age cat and event?
I will be there too defending my M35 400m but I will be 39 top of age group :/ big challenge
Quote:
Originally Posted by RB34