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Thread: RB34 Training Journal

  1. #1611
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    Re: RB34 Training Journal

    Last night, I did all but one sprint in the ja - no achilles issues before/after. Thinking I made the right decision in slowly introducing them into the program because several years ago I blew up after the 4th session.

    The previous deload I forgot to get my massages - I'll start today with the plan below.

    Tue: Calves only

    Wed: Hamstrings only

    Thur: Quads only

    Fri: Calves and hamstrings

    Sat: Calves and hamstrings

    Sun: Rest

    Mon: Deload/Test

    More random notes throughout the week.

  2. #1612
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    Re: RB34 Training Journal

    If the weather clears up, I'll perform testing number 2 tonight before going into the final deload. After thinking and sharing ideas with other coaches - I decided to put my version of feed the cats into play going into the final block of training. You may say why the change? Well - it's not a wholesale change from what I been doing. After looking at the past 6 months of training it goes well into the final block while allowing for a little more recovery.

    Sample week:



    Monday:

    Speed/Power warmup

    AREG 60’s 3% dropoff

    Snatch dead/Depth jump x3

    Hypers

    Db rev lunge

    Glute drive/Db support row



    Tuesday:

    Mobility

    General movements

    Dot drills



    Thursday:

    Speed/Power warmup

    AREG 30’s 3% dropoff

    Power clean

    Squat/rock jump x3

    Rdl

    Glute drive/Db support row



    Friday:

    General warmup

    8x100 r2

    General strength circuit 30/30



    Like always - high quality training - keeping power output levels high even on the tempo runs. The tempo runs are for gen fitness but still need to look like a run - this is the reason why the rest is at 2mins.



    The goal is still 3.9's over 30's and I have one more block to get it!!!!

  3. #1613
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    Re: RB34 Training Journal

    Week 13: Transition/Weather: 70's at 615pm
    Monday:
    Warmup S
    7x30's (3pt touchpad)
    Power clean 3x2x225 2x2x245
    Back squat 3x3x315
    Db chest support row 2x8
    Hypers 2x8

    Haven't done any training since last Monday night. Decided to do a little work tonight before taking my second week off from training. Overall, my body felt great and bouncy, but I didn't have that 5th gear today and my capacity was down compared to last Monday night. I was able to get 7x30 in before I decided to move on to the gym - didn't have much motivation to do any jumps or throws. The weights felt great, and this was probably the best squats felt on my knees in months!!! The times for the 30's >>> 410 404 405 414 405 407 420. After the third sprint I didn't have much motivation to sprint probably because this was the 3rd week, I got teased with a pr over 30m. I think there may be a couple reasons the pr hasn't come yet. 1: I need more horsepower at this weight. 2: I need to get in meet conditions with higher intensity levels. 3: Maybe I have reached my ceiling. Either way I'll continue the journey!!!!

    Postworkout weight - 171lbs.


    “Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.” – Rumi

  4. #1614
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    Re: RB34 Training Journal

    Also this session was more for data because I wanted to see how much work I need coming off a deload going into my first meet. Leading into my first meet I'll deload follow by the meet week.

    Mon:

    Jumps, throws, weights (clean, sq, bp, row)



    Tue:

    Rest



    Wed:

    Sprints ex: 6x30blks; 1x60 (30) Wts (clean)



    Thur:

    Recovery work at home



    Fri:

    Rest



    Sat:

    Go Time!!!!

  5. #1615
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    Re: RB34 Training Journal

    Backing up the brinks truck today on one NFL play colts over titans. #beepbeep

  6. #1616
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    Re: RB34 Training Journal

    31 Oct 2021 12:45
    TEN Titans @ IND Colts
    Match Winner
    IND Colts-140/$10000.00

  7. #1617
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    Re: RB34 Training Journal

    NE Patriots @ LA Chargers
    Match Winner
    NE Patriots
    +125/$5000.00

    31 Oct 2021 16:20
    TB Buccaneers @ NO Saints
    Match Winner
    TB Buccaneers
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  8. #1618
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    Re: RB34 Training Journal

    Period: Preparation - Phase: Precomp

    Events: 60/100m

    Mesocycle: 1

    Microcycle: 1-6

    November 1 - December 12



    Week 1:

    Monday: 240/670/9/54/10

    Warmup S (weather mid 50's)

    4x60 timed (ran 4.14 with one arm and 2 weeks off - LOL)

    Power clean 3x3x80%

    Back squat/rock jump x3 3x3 315 325 345

    Hypers 2x12

    Db support row 3x12



    On my first block sprint I felt the blocks slipped a little bit - I was able to keep going. On the second sprint the blocks totally blew out and I injured my shoulder. I would have been better off falling completely on my face but I caught myself and my shoulders took the impact. I did 3 more sprints basically using one arm before moving to the gym. The doc thinks I won't be a 100% till 4-6 weeks - I'm thinking 2 weeks. Big ass knot sitting on top of my shoulder and most of the pain is on the backward arm swing - I can't get too big or aggressive with my left arm. Positive note - this is the best my knees have felt in over 14-16 months. Negative - besides the shoulder injury I would have handle the deloads slightly different. Instead of taking back-to-back weeks off - I would have repeated what I did before my beach vacation. Deload week - Reg training - Deload week. Overall, the rest will go a long way in keeping me healthy.

  9. #1619
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    Re: RB34 Training Journal

    Tuesday:

    Mobility A/C x10

    Upward leg raise 2x12

    Russian lean 2x3

    Stand hip flex 2x8/3s hold at top

    Hip flexion 2x15

    GS: Shola 30/30

    I was in pain all day!!! Med's didn't do nothing.

  10. #1620
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    Re: RB34 Training Journal

    Thursday: REST



    Wednesday: 160/48/10
    Warmup B (weather high 40's)
    2x40; 4bounds; 4lunge jumps; 4str leg bounds
    40; plyos; 40
    MT: x5 (ohb, blf) (no throws - shoulder)
    Cooldown: 3x100 (barefoot)

    Felt better today!!! I needed this session - was great for my mental!!!!

    Friday: Low 40's coldest speed session tonight!!!!

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