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Thread: RB34 Training Journal

  1. #471
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    Re: RB34 Training Journal

    Quote Originally Posted by a-j View Post
    road to toronto?

    What age cat and event?

    I will be there too defending my m35 400m but i will be 39 top of age group :/ big challenge
    m35 100/200. How's your season going and how's training going to look heading into the big meet next yr?

  2. #472

    Re: RB34 Training Journal

    Season is only just about to start here, and I am in no rush as have the European masters champs in September.

    I will be missing the indoor season completely ready for Toronto, The set up will be straight forward as the champs will be mid season for me so should be in some good shape.

    Will be spending majority of my winter though working on just pure speed development and will only bring in the 400 work in march.

  3. #473
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    Re: RB34 Training Journal

    Quote Originally Posted by a-j View Post
    Season is only just about to start here, and I am in no rush as have the European masters champs in September.

    I will be missing the indoor season completely ready for Toronto, The set up will be straight forward as the champs will be mid season for me so should be in some good shape.

    Will be spending majority of my winter though working on just pure speed development and will only bring in the 400 work in march.
    I have a unique situation. Gonna try and get down my 0-60m speed over these next 6 months. Once the indoor season starts the winter gets nasty and I don't have access to an indoor track. Gonna try and race 60/200 every Saturday and use that as my primary speed/speed endurance stimulus. Throughout the week I'll work on recovery, sharpness, and general fitness. Once outdoor season starts I'll probably have 3-4 weeks to prep and the weather should be better. I should have a good 2 months to prep for WMA with tons of 60's and fast 150's in nice hott weather.

    Indoor season 8-10 meets 60/200 weekly
    Spring season 6 meets 100/200 each meet (about 3-4 weeks to prep for outdoor season)
    Summer season (may try and get one outdoor meet before WMA)

  4. #474
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    Re: RB34 Training Journal

    Tuesday:
    Warmup Jr (Stepmill 20mins, static/dynamic stretching, drills)
    8x100 or 8x30s/60s off 10mph 1%
    Abs x100
    Cooldown: skip/walk 5mins

    I didn't feel like driving to the grass field today for tempo - went to the gym for indoor tempo since it's only 5mins from the house. Driving to the field isn't worth it unless my son and wife wants to go and play on the playground etc.

  5. #475
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    Re: RB34 Training Journal

    Wednesday:
    Warmup C
    Clean dead 3x10x82.5
    Clean shrugs (dkb)3x10x82.5
    Good morning 3x10
    Db Row 3x10
    Lat pd under 3x10
    Leg curls 3x10
    Cooldown: skip/walk 5mins

    The clean deads actually felt comfortable and the movement pattern felt natural today. They were done very slowly (major pump in my post chain) - pausing at the knee and power position. Overall nice easy session today.

    Side note - I feel so fucking fat....

  6. #476
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    Re: RB34 Training Journal


  7. #477
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    Re: RB34 Training Journal

    Friday: 160
    Warmup S
    Sled: 2x4x20 60/3:30
    Jump circuit 2x8
    Deadlift 3x10x82.5
    Military press 3x10
    Rdl 3x10
    Incline 3x10x82.5

    Cooldown: Box jumps 2x5 (almost stiff leg on low to med box)

    Jump Circuit:
    side 2 side
    buttkick jump
    pogo
    rocket jump
    speed skater
    lunge jumps
    squat jump freeze
    zigzag hops

    I have the deads in this block mainly for fatigue management and variation. They are easier then squatting 10 reps twice weekly.

  8. #478
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    Re: RB34 Training Journal



    Time to go Grind..

  9. #479
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    Re: RB34 Training Journal

    Saturday:
    Warmup W (stepmill 20mins, static/dynamic stretching)
    General strength circuits: Waterloo x8/Pillar x12
    Bodybuilding work 2x12

    90mins of non-stop work. Good training session. Let's see how this training session impact my speed session on Monday.

  10. #480
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    Re: RB34 Training Journal

    Week 2:
    Monday: 200
    Warmup B
    Sled: 2x4x25 90/4
    MB x3 (ohb, blf, height)
    Bench press 3x10x87.5% of 10rm
    Back squats 3x10x87.5
    Db floor press 3x10
    Db walking lunge 3x10

    Cooldown: Box jumps 2x5 (almost stiff leg on low to med box)

    Improvements from last week. Keep chopping wood.

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