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Thread: RB34 Training Journal

  1. #981
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Wednesday:
    Mobility B/D x10
    Cook hip lift 2x10
    Russian lean 2x4
    Seated hip flex 2x10/hold 3s at the top
    Ab bridge 2x30s
    Side bridge 2x30s
    Ab wheel 2x6
    Stretch

    Recovery. "Hustle hard theres no such thing as luck"


  2. #982
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    Re: RB34 Training Journal

    Thursday:
    Warmup S
    2(35fly; fef; 35fly) 15m accel zone/20-20-20
    Depth jumps 6x3x18in
    Snatch deadlifts 3x2 345
    Db rev lunge 2x5 80
    Db bench press 3x5 90
    Weighted neutral grip pullups 5x5 35

    Overall, this has been a great week of training therefore I took it easier on the runs instead of pushing it and blowing up. The flies are more high-end acceleration work since the accel zone is short. The weights were strong and easy. Love the direction my training is heading. Time to recover and get ready for the final loading week.

  3. #983

    Re: RB34 Training Journal

    Looks like strength is coming back at a nice pace.
    How's your body weight responding?

  4. #984
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    Re: RB34 Training Journal

    Quote Originally Posted by vision1 View Post
    Looks like strength is coming back at a nice pace.
    How's your body weight responding?
    Didn't lose much pulling strength - more on the bench/squat. My pulling strength isn't impacted much from the speed but the squat is a different story. Holding steady - 170lbs.

  5. #985
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    Re: RB34 Training Journal

    Friday:
    Mobility A/C x10
    X band walk 2x10
    Russian lean 2x4
    Standing hip flex 2x10/hold 3s at the top
    Ab bridge 2x30s
    Side bridge 2x30s
    Ab wheel 2x6
    Stretch

    Recovery. Not sure how next week is going to go since the runs were fast all this week if it is anything like gambling, I will probably get blown up or pull something. I am still about a month behind schedule and feel without having to miss 7 months of strength training I would be a little faster because the training would have had a greater impact. After adjusting my goals once I added the weights – I am right where I wanted to be at this time.

  6. #986
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    Re: RB34 Training Journal

    Week 7:
    Sunday:
    Warmup S
    4x60m r 4-6m (little less rest today because of weather etc)
    Bench press 33221
    Back squat 4x1
    Rdl 3x8 205
    Db chest support row 3x8 60
    Nautilus glute drive 2x10 405 455


    This week I am doing 680m of sprint work, 60 jumps, and 10 throws. The sprints felt ok, I am not expecting anything great this week. The weather was mid 60's with light rain very cloudy and damp. I was not planning on running today because of the weather, I had a big breakfast with my family but after seeing a break in the weather I took advantage and got the training session completed. Weights felt good, I did the same bench workout 2 months ago and today I did 30lbs more also the squat went up 20lbs over the past 4 weeks. The goal this week with the sprints is to keep everything submax nice and smooth. Nothing major - typical week 3 with my body starting to feel loaded and ready for a deload. Forgot to mention - I'm doing a better job breathing/bracing and staying tight overall on the squat.


    *** I am leaning towards staying in this strength phase until Jan. I love the strength setup I have because it is allowing me to increase my strength without taking much away from the track sessions. At some point I will probably increase the frequency of the bench press and maybe squat with the goal of driving my bench max up quickly.
    Last edited by RB34; 10-11-2020 at 05:16 PM. Reason: Bracing on squat

  7. #987
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    Re: RB34 Training Journal

    Below you can see what I have done over the past 4 months from a total volume standpoint. Only counting the first 3 weeks in each block.

    GPP 1: 2010speed/216throws/309jumps
    GPP 2: 2015speed/144throws/352jumps
    SPP 1: 2070speed/78throws/483jumps
    SPP 2: 1925speed/30throws/198jumps

  8. #988
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    Re: RB34 Training Journal

    10/11/2020 4:25 PM NFL Football 473 Indianapolis Colts* +100 vs Cleveland Browns $1000.00

    Primetime win against the cowgals last week - indy bringing the wood today!!!

  9. #989
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    Re: RB34 Training Journal

    Monday:
    Mobility A/C x10
    Prone hip ext 2x25
    Russian lean 2x5
    Stand hip flex 2x10/hold 3s at top
    Ab bridge 2x30s
    Side bridge 2x30s
    Ab wheel 2x7
    Stretch

    Recovery.

  10. #990

    Re: RB34 Training Journal

    I thought Indi had that game too.

    Do you have any info or articles on training during the winter when sprints are not possible? My plan right now is just focus on plyos and weights and (corona depending) 1 game of indoor lacrosse each week to keep some running in my program.

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