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Week 3:
Tuesday:
Mobility A/C x10
Prone hip ext 2x25
Russian lean 2x3
Stand hip flex 2x10/3s hold at top
Ab bridge 2x30s
Side bridge 1x30s
Ab wheel 2x5

Monday:
Pause bench press 5x3x86
Jm press 3x8
Db row 4x8
Hammer iso shoulder press 3x12

Got the work done - too lazy to type more.

I wouldn't get your hopes up too early... I would start reaching out to coaches right now.

Week 3:
Sunday:
Hurdle mobility
Pc 50x3 60x2 70x2 80x1 85x1 87x10x1 80x5x2 r60-90s
Back squat 2x5 265
Hypers 3x8 50 (bar on back)

20 sets on the power cleans overall they felt good. Not...

Friday:

Mobility A/C x10

X band walk 2x10

Russian lean 2x3

Seated hip flex 2x10/3s hold at top

Thursday:

Pause cg bp 5x3x85%

Db tri ext 3x12

Db rear raises 3x12

Db ham curls 3x12

Speed was going great. Knee - only time will tell (good days follow by bad days).

Wednesday:

Hurdle mobility

Cp 60x2 70x2 80x1 90x1 95x10x1 r45-90s

Back squat 2x5 255 1x1x335 (goal is to work up to an easy 415-425 single)

Rdl 3x10 205

How's your winter training going?

Recovery day: Prehab - Rehab - Weaknesses

Tuesday:
Mobility A/C x10
Prone hip ext 2x25
Russian lean 2x3
Stand hip flex 2x10/3s hold at top
Ab bridge 2x30s
Side bridge 1x30s
Ab wheel 2x5

Monday:

Pause bench press 5x3x80% r90-2

1a: Jm press 3x8

1b: Db row 4x8

Machine shoulder press 3x12 r60-90

Week 2:

Sunday:

Jumprope 2m (only got 1m - rope broke)

Pc 50x3 60x2 70x2 80x1 85x12x1 75x5x2 rest 45-90sec

Back squat 2x5 245 rest 45-90sec

I was able to get 2 indoor meets that I felt safe attending before the other meets got canceled. Most outdoors meets are only open for college kids or elites - I'm gearing up for next season...

Not yet.. Debating if I should spend $400 since sled pulls always cause lower hamstring issues. I'm wondering if the pull from the exergenie is different from the sled.

Patellar tendonitis - been dealing with it since mid sept. How's your training?

Recovery

Friday:
Mobility A/C x10
X band walk 2x10
Russian lean 2x3
Seated hip flex 2x10/hold 3s at top
Ab bridge 2x30s
Side bridge 1x30s
Ab wheel 2x5

Thursday:

Pause cg bp 5x3x82%

Db tri ext 3x12 r30-45

Db rear raises 3x12 r30-45

Db ham curls 3x12 r30-45

Wednesday:

Jumprope 2m

Clean pull 60x2 70x2 80x1 90x10x1 r30-45s

Back squat 2x5 235; 1x1x315

Rdl 3x12 185

Recovery day.

Tuesday:

Mobility A/C x10

Prone hip ext 2x25

Russian lean 2x3

Monday:

Pause bench press 3x2x89%

Jm press 3x8

Db row 4x8

Shoulder press 3x12

Stage 2 of rehab!!!

Week 1 of 6:

Sunday:

Jumprope 2m

Pc 50x3 60x2 70x2 80x12x1 rest 30-90s

2/14/2021 1:00 PM College Basketball 794 Wisconsin* +100 vs Michigan $5000.00

Been dealing with jumpers knee aka patellar tendonitis since Mid Sept. It didn't get worst until I found out my season would be canceled and I did 3 weeks of training with a friend which included a...

Week 4: DELOAD

Monday:

Bench press 2x3 225

Db chest support row 2x8 55

I saw my best results last year with 3 speed days. Less volume per session but more frequency. Avg volume speed session was about 210-220 meters.