Feeling excited and ready to test tomm... It's all about establishing a baseline and going from there.
Feeling excited and ready to test tomm... It's all about establishing a baseline and going from there.
Week 4: Deload/Test
Monday:
Warmup B
Test 30's (happy with the results)
SLJ+Triple jump (not good - about 6inches less then the first block last year)
Bench press 3x5 (90% of 10rm)
Back squats 3x5
Db floor press 2x10
Db walking lunge 2x10
Cooldown: skip/walk 5mins
No great news to report but I hit the time range I wanted to hit this block - same exact time I ran in the first block of last year training. I ran 7x30 but only got valid times on 4 of them the other 3 had issues with the touch pad. The track was so hot today I had trouble keeping the touch pad cool. Overall, I established the baseline now it's time to work. Some how I was 4lbs lighter today - I either lost some serious weight over the weekend or lost some water weight on the hot track.
Over 2hrs at the track today..
Upcoming block:
Mon: Contrast accel work 20-30m (increasing vol slightly this block), Throws, push wts
Tue: Tempo
Wed: Pull wts
Fri: Accel work 20-30m various positions, jumps up hill, push wts
Sat: Fitness day
Tuesday:
Warmup Jr
8x100
Abs x100
Second grass tempo session - felt much better then it did last Tuesday I think because I was more comfortable with my surrounds etc. My hips were sore from the timed 30's yesterday very similar to how I felt about a month ago with the 10m hill sprints.
Have you ever had any issues with grass tempo aggravating lower back?Originally Posted by RB34
I cut my volume to 1000-1200 but man the unevenness of most grass seems to crush me. I've seemed to have had this problem before.
Thinking about just doing 600-800 on track.
Not sure if it was tempo or the overall training back then. I would strongly recommend decreasing the running speed and maybe using situps/pushups as your rest intervals on uneven grass. Stride 100 - 25 situps - Stride 100 - 10 pushups etc.
My tempo volume will go up 200m every 4 weeks.
Block 1: 2x4x100
Block 2: 2x5x100
Block 3: 2x6x100
Block 4: 2x7x100
Block 5: 6x150 r 2-3m on track
Couple things I want to talk about....
Last year while sprinting I weighed about 185lbs this year I'm about 192-195lbs so the times are even better with the additional weight. I also think the 2 days of just sled/hill runs don't do much for me anymore because I'm close to my genetic potential at my age. A more beginner sprinter would get a lot more from those runs then an elite runner - I'm not saying I'm elite (world class runner) but for my age and genetic ceiling I'm closer to my max potential. The sled/hill runs for me at this point serve one purpose - developing special work capacity outside of that not much more. The real gains will come from the faster unresisted accel runs!!!!
Wednesday:
Warmup C
Clean dead 3x5 (90% of 10rm)
Clean shrugs 3x5
Good morning 3x10
Db Row 3x10
Lat pd under 3x10
Seated leg curls 3x10 (played around)
That's a good idea, reducing the speed of them.
I remember you mentioning HICT, I like to do that as well. Moderate height step ups.
I haven't done any HICT while training for track because I have found a lot of repetitive junk volume (jump circuits, gs circuits, running a's, high rep abs etc) can cause a lot of issues with knees, lower back, and hips etc unless you get regular therapy. If you wanted to do HICT I'll start with the bike before trying stepups or lunges.
Thursday: 150
Warmup S
Sled: 5x30
MB x3 (ohb, blf, height)
Deadlift 3x5
Rdl 2x10
Incline 2x10
Military press 2x10
Had to move Friday session up one day because I have a social to attend Friday evening. This was probably my best Friday session, I'll rest tomorrow and do a normal fitness session Saturday morning. Screwed up my sets and reps on the incline - no big deal it was easy work.
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