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Thread: RB34 Training Journal

  1. #1531
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    Re: RB34 Training Journal

    Been making adjustments to the upcoming block - not many more changes to be made at this point.

    (hurdle hops my be an option)


    Day 1:
    60's timed
    MT
    Depth jump series 18-30in
    Clean 10 total reps
    Bench press 10 total reps
    Lat pd

    Day 2:
    Flying 20's - 30m accel zone
    Stiff leg depth drops 12-18in
    MT Cm series

    Day 3:
    Timed 40's
    Depth jump series 18-30in
    Explosive back squat 10 total reps
    Ballistic bench press
    Explosive glute drive/Drop catch row

    Bringing back some of the old school "compensatory acceleration training" (CAT) by Dr. Hatfield. Depending on my schedule the tendo unit could be available for most barbell lifts. Looking for 0.5-0.9 m/s on the explosive squats this block (strength/speed – accelerative strength zones). I gave a little thought to adding some easy tempo runs on Friday ex 6-10x100 but decided this is not the time to be experimenting.

  2. #1532
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    Re: RB34 Training Journal

    Thursday: 280/12
    Warmup B
    2(40fly; fef; 40fly) 15m accel zone/20-20-20 (FAST!!!!!)
    Cooldown: 3x100 (barefoot)
    Depth broad 3x2x24in
    Depth jumps 3x2x24in
    Power clean 5x2 (last 2 at 85%)
    Db rev lunge 2x5 80
    Glute drive 2x8 405
    Db bench/Row 3x8/3x8

    Awesome day on the track. Tall and front side felt good in the upright position. My best day 3 session this block and great way to finish before getting into some light testing on Monday. This is the heaviest I have gone on the cleans in over 8 weeks and I def felt weak. One of the major issues I have with the Olympic lifts is they compete with the speed work since they are close on the FV curve. If you have an awesome speed session the first lift that will probably feel weak is the olympic lifts. I'll see how things go in this upcoming block once I start to touch heavier loads weekly. Lots of rest over these next couple days because Monday I'm giving everything to hit 4.02 or better over 30m.

  3. #1533
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    Re: RB34 Training Journal

    Friday:
    Mobility A/C x10
    GS: Willie 8x
    GS: Spencer 12x

    Recovery. Off till Monday - celebrating my number 1 birthday on Sunday.

    “It seems that everyone knows you turned a year older except me. In my eyes, you are exactly the way that you were when I met you for the first time – stunning and gorgeous. Happy birthday.”

  4. #1534
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    Re: RB34 Training Journal

    Week 4: Deload
    Monday:
    Warmup B
    Sprint test: 30m (3pt) 4.01 on the 3rd and 5th sprints
    Jump test: SLJ +1/2in; 3SLJ +1ft
    Throw test: Ohb nothing; Blf nothing
    Power clean 5x2x70
    Back squat 3x3x275
    Pause bench press 4x3sm
    Lat pd 3x8

    Awesome day, considering I normally don't run well on deload weeks. This is the fastest I have gone over 30m since 2011 - to me what you did 10yrs ago don't count! My avg times this block dropped 0.14!!!!! Time to rest and get ready for these next 14 weeks. Time to have fun boys!!!!!!!! #POWER



    I used the Ja on sprints 3-4 - no pain after = great thing!!!! I will continue to use them on deload weeks for a couple sprints until my achilles slowly get use to them.

    ***** I will be going back to something I did back in high school - Timed speed squats - start at 30% do sets of 5 when you are able to break 5 in 5sec bump up weight.


    “A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” – Colin Powell

  5. #1535
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    Re: RB34 Training Journal

    Wow! Good stuff. Keep us posted.

  6. #1536
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    Re: RB34 Training Journal

    Quote Originally Posted by Balance View Post
    Wow! Good stuff. Keep us posted.
    Indeed!!!! TY

  7. #1537
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    Re: RB34 Training Journal

    Period: Preparation - Phase: SPP
    Events: 60/100m
    Mesocycle: 1-3
    Microcycle: 1-12
    August 1 - October 23


    Week 5:
    Sunday: 240/650/20/100/20
    Warmup S
    4x60 timed r7-9
    Cooldown: skip series - 4x100 (barefoot)
    Depth broad 2x5x18
    Depth jumps 2x5x18
    Clean pull 4x3x110%
    Explosive back squat 3x3x60%
    Bench press 3x3x80-90%
    Lat pd 3x8
    Cooldown: Jump rope 200 (barefoot)


    Just didn't have it today. Track work was slow and weights felt heavy. Every single thing I did today felt hard and shitty - I had to decrease my bench press by 20lbs to get the reps. I had a little extra stress leading into this session - going to try and turn things around on Tuesday night. Post workout bodyweight 168lbs!!!! Something about Sunday morning workouts - over the past 2yrs they have been very average sessions. Strongly thinking about M-W-F over these next 2 months.

    *** Heat index was 100 this morning!!!!

    “Why do we grieve failures longer than we celebrate wins?” – Komal Kapoor

  8. #1538
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    Re: RB34 Training Journal

    “ my paw-paw gettin old n once he gone I’m on my own” but already gone


  9. #1539
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    Re: RB34 Training Journal

    Monday:
    Mobility A/C x10
    Upward leg raise 2x12
    Russian lean 2x3
    Stand hip flex 2x8/3s hold at top
    Mb abs: x200
    Situp and press x20
    Russ twist x30
    Partner throws x50


    Recovery!!!

  10. #1540
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    Re: RB34 Training Journal

    Tuesday: 160/64/20
    Warmup B
    2x40; 8ht; 8dist; 40; skips; 40 3pt (3rd sprint was fastest 4.04 - touchpad)
    MT: 5x cm ohb; 5x cm blf; 5xohb; 5xblf
    Cooldown: 4x100 (barefoot)

    Didn't feel great today but it was a huge bounce back day after Sunday crazy bad session. I need to bring that juice on Thursday - BIG SESSION!!!! Didn't have much gas in the tank after this session. Throws not so good....

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