Page 45 of 46 FirstFirst ... 35 40 41 42 43 44 45 46 LastLast
Results 441 to 450 of 457

Thread: RB34 Training Journal

  1. #441
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,977

    Re: RB34 Training Journal

    Week 4: DELOAD
    Monday:
    Warmup S (more jump rope, drills, pogo jumps, alt pogo jumps - bare foot)
    Squats 3x3x60-65
    Wg bench 3x3x60-65 +275x2
    Lat pd 3x10
    Db front raises 2x10
    Pushdowns 2x10
    Db ham curls 2x10

    2400mgs of advil this week.

    Gonna do some type of tempo on Tuesday, if the grass is wet ill run on the treadmill.

  2. #442

    Re: RB34 Training Journal

    I noticed there is not that much running volume. This is probably due to ongoing injuries. Why not try to increase the length of treadmill runs up to 15 minutes and add some box jumps to stimulate the fast twitch fibres ?

  3. #443
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,977

    Re: RB34 Training Journal

    Quote Originally Posted by Sharmer View Post
    I noticed there is not that much running volume. This is probably due to ongoing injuries. Why not try to increase the length of treadmill runs up to 15 minutes and add some box jumps to stimulate the fast twitch fibres ?
    With plantar fasciitis I couldn't run nor jump it's almost been one year. I decided to put my focus on powerlifting type of training over the past 6-7 months. In about another 4-5 weeks I will hopefully start my track training....

    Mon: Speed - Jumps - weights

    Tue: Cardiac - bodybuilding circuits

    Wed: weights

    Thur: rest

    Fri: Speed - throws - weights

    Sat: tempo

    Sun: ReSt

  4. #444
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,977

    Re: RB34 Training Journal

    Tuesday:
    Warmup: Jump rope, drills, pogo hops, dym/static stretching (Bare foot)
    Tread tempo: 6 sets - 30sec on - 60sec off 10mph/1% incline

    I was suppose to do 6x100 on grass today but it was raining.... I forgot my good shoes at home which caused me to feel a lil stressed before the session. No pain in the foot while running, ill see how things go over the next 48hrs.

    I'm thinking about bumping my weights up one day and do back 2 back days of weights to allow for some buildups on the track on Friday.

    Just trying to build some confidence and recondition my feet!!!

  5. #445
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,977

    Re: RB34 Training Journal

    Wednesday:
    Warmup S (jump rope, drills, pogo - bare foot)
    Trap dl 3x3x60-65
    Rdl 2x10
    Db rows 3x10
    Lat raise 2x10

    No setbacks. Don't have much time to do anymore running this week and I feel one day is enough for this first week. Gonna rest today and have an easy session on Friday along with olympic learning.

  6. #446
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,977

    Re: RB34 Training Journal

    Thursday:
    Warmup Jr ( same ole stuff - jump rope etc)
    Incline 3x3
    Olympic learning

    Did this workout on Thursday instead of Friday because my wife had a meeting at the house and I didn't want to be around. Still hoping I will be able to start sprinting in another 4 weeks. I have no pain when running on the treadmill and doing all the hopping etc, there is some discomfort when rolling on the lacrosse ball or digging into the foot. Starting my new block of training on Monday and gonna keep progressing the running over the next 4 weeks. I have a plan A and plan B just in case I can't sprint.

  7. #447
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,977

    Re: RB34 Training Journal

    Week 1:
    Mon:
    Warmup S (jump rope, static/dynamic stretch)
    Countermovement shrug x4 165 x4 195 2x4 205
    Squat 35x8 50x6 55x4 65x3x6
    Jumps 3x5
    Standing Military x8 3x6
    Standing db row 3x8
    Cardiac 20m (hr 130-150) No more ellp - don't feel good on my feet.

    I'm in horrible shape!!! The pulls are nothing special - just working on technique.

  8. #448
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,977

    Re: RB34 Training Journal

    Tue:
    Warmup B
    Mid thigh pull x6 135 x4 185 3x3 205
    Rdl 75%3x6
    Walking lunge 3x8
    Bench pause 40x8 55x6 65x4 75x3x4
    Rev lat pd 3x12
    Fr/Lat raises 3x8
    Treadmill tempo: 6x30on/60off 10mph/1%

    It seems like most of the plantar fasciitis pain isn't a major issue right now. My left foot has some discomfort on the outer edges - I'll see how things go over the next couple weeks.

  9. #449
    Member
    Join Date
    Feb 2007
    Posts
    1,324

    Re: RB34 Training Journal

    How do you like the countermovement shrugs and derivatives?

  10. #450
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,977

    Re: RB34 Training Journal

    Quote Originally Posted by Ku2u#1 View Post
    How do you like the countermovement shrugs and derivatives?
    Not bad, easy to teach and easy on the body. I'm just introducing various derivatives at this time, once I start my track and field training I won't do them again until I get into my power/speed phase.

    Hypertrophy:
    Clean dead
    Clean shrugs (dkb)

    Into to max strength:
    Clean dead
    Mid thigh pull

    Max strength:
    Mid thigh pull
    Clean pull

    Power:
    CMS
    Mid thigh clean or Cm clean

    Short to long on the track and short to long with the olympic lifts.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •