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Thread: RB34 Training Journal

  1. #1441
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    Re: RB34 Training Journal



    Vibing...

  2. #1442
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    Re: RB34 Training Journal

    Friday: 120/48/10
    Warmup S
    2(30; 4dist skips; 4bounds; 4st leg; 30)
    MT: 5xohb, 5xblf
    Cooldown: 3x100 (barefoot)
    Power clean 18x1x70% r50
    Db rev lunge 2x5 75
    Glute drive 2x8/2s hold at top
    Db bench 2x15
    Row 3x8
    Cooldown: Jump rope 200 (barefoot)

    Typical first block of 3 speed sessions - not much juice today on the track.

  3. #1443
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    Re: RB34 Training Journal

    Saturday:
    Mobility A/C x10
    GS: Willie 8x
    GS: Spencer 12x

    Recovery..

  4. #1444
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    Re: RB34 Training Journal

    Monday: 210/700/20/140/20
    Warmup S
    3(30sled; 40no sled)
    Jumps for distance 5x4
    Cooldown: 3x100 (barefoot)
    Clean pull 4x4x92.5
    Back squat 3x2 385
    Rdl 2x8 205
    Pause bench press 5-4-4
    Lat pd 3x8
    Cooldown: Jump rope 200 (barefoot)

    The track work went well today but the weights are becoming a little unpredictable with the jumps added to the program and longer/faster sprints. I'll wait to see how the weights go next week before I decide how to handle the squats in the next block. It felt great getting some work at 40m today - after spending the past couple months at 0-30 the change was good. An idea I got from Boo is doing my highest volume jumps early in the cycle when the athlete is fresh/bouncy and reducing as the block goes on. It works great for me esp. at my age - allows me to get a good amount of high-quality bounce work when I'm fresh and backing off when the system is starting to blowup.

    “I can be changed by what happens to me. But I refuse to be reduced by it.” – Maya Angelou, Letter to My Daughter

  5. #1445
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    Re: RB34 Training Journal

    Tuesday:
    Mobility A/C x10
    Upward leg raise 2x12
    Russian lean 2x3
    Stand hip flex 2x10/3s hold at top
    Hip flexion 2x15
    GS: Shola 30/30

    Recovery!!!

  6. #1446
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    Re: RB34 Training Journal

    Wednesday: 330/84/10
    Warmup B
    Sled: 2x3x55 3-4/6
    Jump circuit: Louis x12 r30
    MT: 5xhophop blf; 5xhophop ohb
    Cooldown: 6x50 (barefoot)

  7. #1447
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    Re: RB34 Training Journal

    Thursday:
    Mobility A/C x10
    GS: Willie 8x
    GS: Spencer 12x

    Recovery....

  8. #1448
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    Re: RB34 Training Journal

    Friday: 160/36/10
    Warmup S
    2(40; 3dist skips; 3bounds; 3st leg; 40) video
    MT: 5xohb, 5xblf
    Cooldown: 3x100 (barefoot)
    Power clean 16x1x75% r55
    Db rev lunge 2x5
    Glute drive 2x8
    Db bench 3x12
    Row 3x8

  9. #1449
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    Re: RB34 Training Journal

    Monday: 240/800/16/136/20
    Warmup S
    2x30sled; 50no sled; 30sled; 2x50nosled timed
    Jumps for distance 4x4
    Cooldown: 3x100 (barefoot)
    Clean pull 4x3x100%
    Back squat 2x1 405 435
    Pause bench press 4-4-3
    Lat pd 3x8
    Cooldown: Jump rope 200 (barefoot)

    Overall great session. Ran 4.09 using the touchpad - fastest so far this prep. Went into the weightroom and hit a solid 435 - I decided to drop the final set of squats and the rdl's and move on to upper body. Probably one more strength block with the goal of hitting 445-455 at a bodyweight of 173-175lbs.

    I’m running the exact times I ran last year at this point. Like always health will be the big issue. My body seems to respond well to over distance training – for example if the goal is to improve 30m times getting some work in the 50-60 range seems to do me well. If the goal is to improve 60m getting some quality 70-80m work is a must. If the goal is to improve 100m getting quality work in the 120-150m range is a must. I expect as I start to do more 50-60s and introduce short flies my 30m time should take off. I’m starting to get in sprinters shape – I can tell because my times are getting more consistent every Monday and the final stage will be getting more consistent from day 1 to day 3 each week which should take place starting next block.

    I ordered another tripod which will be a game breaker for me because now I’ll be able to time and film my sprints at the same time.


    “Leaders can let you fail and yet not let you be a failure.” – Stanley McChrystal

  10. #1450
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    Re: RB34 Training Journal

    Couple things I would like to share...

    I was reading an old article from Joel Smith, and he hit the nail with the hammer with his statement below and I found it to be true regarding my training.

    Heavy Strength and Low Reps for Fast Twitch Types: Just because you take a look at the programming of the fastest and strongest professional athletes don’t mean it will work for you. Slow and moderate twitch athletes can get easily overloaded by low rep, powerlifting style work. For fast-twitch and neurally “wired” athletes, lower rep training means under 5 reps and training loads over 80% of one’s maximal ability will be highly stimulating to this population.





    I was driving to the track several weeks ago and was thinking since I made my comeback starting in the spring of 2018, I haven’t been able to train for one full year yet!!! I decided to make it a primary goal to see can I put in a full years of training.

    Spring of 2018: May till August. Got injured on the first day and my season was over in late August. Sept to the following April I did nothing but powerlifting training – couldn’t run. Injuries (plantar fasciitis and lower hamstring tendon)

    Spring of 2019: May till December. I was never fully healthy and same injuries ended my season in early January. From Jan to July no speed/power training. (plantar fasciitis and lower hamstring tendon)

    Summer of 2020: July till December. My season ended mid-December. Injuries (patellar tendonitis)

    Found out sled pulls was the cause of the lower hamstring tendon tightness. Plantar fasciitis was most likely caused from poor footwear.

    The number 1 goal is to stay healthy and get a full years of training. I’m not looking for that one great session or week instead I’m trying my best to “slow cook” the process. I started this prep from the first block by taking the 4th week totally off. I’m pushing it a little more than I wanted to in these first 6-7 months because I must get all my speed work in place before winter sets in November.

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