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Thread: RB34 Training Journal

  1. #1611
    Member RB34's Avatar
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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!!!!

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