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Thread: RB34 Training Journal

  1. #1431
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    Re: RB34 Training Journal

    Quote Originally Posted by vision1 View Post
    Athleticism is always the goal.
    But last year my girlfriend was living in Paris and I had all the time in the world to train ... now, not so much.
    Oh boy - your woman keeping you away.... smh

  2. #1432
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    Re: RB34 Training Journal

    Week 9: Transition
    Monday: 210/630/10/30/40
    Warmup S
    3(30sled; 30no sled)+30
    MT: 5xohb, 5xblf
    Cooldown: 3x100 (barefoot)
    Power clean 2x3; 8x3 195 r75
    Back squat 4x3 335 365 385 365
    Rdl 2x8 185
    Pause bench press 3x5
    Lat pd 3x8
    Cooldown: Jump rope 200

    Got rained out yesterday back to work today!!!

    Transition week before heading to the beach for a week. No timing today - Charlie always said the goal is to always deliver good news to the athletes. If you know the athlete isn't ready to run fast, then don't time!!!! If you do decide to time than be ready to fool the athlete by timing an odd distance etc. In this upcoming block I decided to time only once a week instead of twice a week like last year because I'm not ready to sprint fast while going through max strength work.

    Growth - 15years ago I would have thought the world was ending if I had to take a random week off. The older me have no issues taking a week off or moving things around or dropping elements from the workout. Trust me you won't lose anything in my case it allows more time to care for nagging injuries and to remove any fatigue.

    Going back to the "Modified" Tony Holler warmup as I get into more speed work. As the weather get cooler (Oct-Nov) I'll make small changes but for now it's a solid warmup.


    Speed-Power Drills: Series S
    A march x30
    A skip x30
    A run x30
    Carioca x30
    Retro sprints x30
    Dynamic Lunge x30
    Hurdle hops 2x5
    Bounds 2x30
    Sl bounds 2x30
    Starts: 2x20 facedown; 1x30 walkin

    “Do the best you can. No one can do more than that.” – John Wooden

  3. #1433
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    Re: RB34 Training Journal

    Tuesday:
    Mobility A/C x10
    Band Upward leg raise 2x12
    Russian lean 2x3
    Stand hip flex 2x10/3s hold at top
    Hip flexion 2x15
    Ab bridge 2x30s
    Side bridge 1x30s
    Ab wheel 2x8

    Recovery!!!!!



  4. #1434
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    Re: RB34 Training Journal

    Wednesday: 300/10
    Warmup B
    Sled: 2x3x50 230/5
    MT: 5xhophop blf; 5xhophop ohb
    Cooldown: 6x50 (barefoot)

  5. #1435
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    Re: RB34 Training Journal

    Baseball World Series - Mississippi St +100

    They win the chip!!!!

  6. #1436
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    Re: RB34 Training Journal

    30 Jun 2021 18:45
    Los Angeles Angels @ New York Yankees
    1st Inning a Run Scored
    No+109

  7. #1437
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    Re: RB34 Training Journal

    Friday: 120/40/10

    Warmup S

    2(30; 4dist; 4sl bound; 4broad; 30)

    MT: 5xohb, 5xblf

    Cooldown: 3x100 (barefoot)

    Power clean 2x3; 4x3 195

    Db rev lunge 2x5 55

    Db bench 3x15

    Row 3x8

    Nautilus glute drive 2x8 315 (pause at top)

    Last workout before vacation last Friday. Lacking motivation to train before vacation cause me to reduce most of the weightlifting - get in/get out. Couple more days before I head home - can't wait to start training.

    Upcoming block: My power clean protocol has been similar over the past 3 months. For a slight change of pace – I’ll move to one day of clean pulls and one day of cleans with slightly higher reps (3-4) before dropping back down to (1-2). Squat volume will rotate between 3x3> 3x2> 3x1 – more of an activation session. The goal is to hit 435-455 this block after a speed session for the back squat.

    Day 1:

    Sprints: Contrast runs 30-50m

    Jumps: Jumps for distance

    Strength: clean pull, squat, rdl, bench, lat pd

    Day 2:

    Sprints: Sled pulls 50-60m

    Throws: hop series

    Day 3:

    Sprints: Timed 30-50m

    Jumps: dist skips; bound; broad

    Throws: ohb blf

    Strength: clean; rev lunge; glute drive; db bench; row


    Most of the work will still be on grass - only day 3 will be on the track.

  8. #1438
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    Re: RB34 Training Journal

    Monday: 210/630/24/156/20
    Warmup S
    3(30sled; 30no sled)+30
    Jumps for distance 6x4
    Cooldown: 3x100 (barefoot)
    Clean pull 4x4x85
    Back squat 3x3 365
    Rdl 2x8 185
    Lat pd 3x8
    Pause bench press 3x5 225
    Cooldown: Jump rope 200 (barefoot)

    Vacation is over…. Nice peaceful view every morning I was able to wake up and enjoy with family. I came back today, I felt like a kid in a candy store – so excited to train!!!

    This block will have 2130m of speed, 60 throws, and 432 jumps. This was the best I felt since week 3 of block 1 - major confidence booster. Fatigue is a bitch and can mask fitness big time!!! Last major block of building that big base of speed/power.

    I have some nice pics from vacation but this damn site won't allow me to post them.

    “Whatever you do never run back to what broke you.” – Frank Ocean

    #livingmybestlife

  9. #1439
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    Re: RB34 Training Journal

    Tuesday:
    Mobility A/C x10
    Band upward leg raise 2x12
    Russian lean 2x3
    Stand hip flex 2x10/3s hold at top
    Hip flexion 2x15
    General strength: Shola 30/30 (isometric core circuit)

    Recovery.

    Back to work tomorrow (strength endurance, jump circuit, throws). It seems most athletes are using their phones to film their training runs. I'm using a camera to film most of my rare training footage and need to find software to help with the editing etc. At my age I don't have time to film a lot of footage but try my best to get most of the footage in the earlier training blocks. I feel as my speed and power levels improve most of the tech issues usually fix themselves.

  10. #1440
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    Re: RB34 Training Journal

    Wednesday: 300/84/10
    Warmup B
    Sled: 2x3x50 230/5
    Jump circuit: Texas x12 r30
    MT: 5xhophop blf; 5xhophop ohb
    Cooldown: 6x50 (barefoot)

    Another solid session - let's see how I feel on Friday. I decided to introduce jump circuits this block to condition the lower legs and to get some volume into the jump program.

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