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Thread: RB34 Training Journal

  1. #561
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Thursday:
    Warmup JR
    2x6x100 rest 30
    Abs x100

    Tempo feels so much easier on fresh legs!!! LOL


    Friday: 270
    Warmup S
    5x30 timed; 2x60 (20)
    MB x3 (ohb, blf, height)
    Deadlift 3x3 (intro - deload)
    Bench press 3x3 (intro - deload)

    Solid training session today. Those first couple 30's were horrible almost 3 tenths slower. I tired warming up on the squat but my right knee wasn't having it - this bone bruise I got 3 months ago is taking forever to get better. After chatting with other coaches and thinking it over I will be replacing the squat with the deadlift. It's a very risky decision but at this time I don't have a choice because squatting 400lbs isn't an option.. I'm not getting paid to compete - so why not experiment a little bit!!!!

  2. #562
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    Re: RB34 Training Journal

    Upcoming Block: Time to remove the training wheels!!!! Let's go!!!

    Mon: Starts, Pickup drills, Pskips, Mb throws, Deads/Bench/Abs

    Tue: General fitness - Row, BB work, Abs

    Thur: Starts; Special endurance (high dose of 60s 3x4x60), Jumps, Strength endurance, Deads/Bench/Abs

    Fri: Long tempo, BB work, Abs

    Hitting the first block of my SPP - the work now will get a little more specific on the track while pulling back the strength training a little.

    Going back to my 4 day split that I did from 2008-2010 with some minor changes. Depending how I feel Friday tempo session will either be ext or int either way it will be done on the track... The first 6 weeks I will build up volume with 200's before moving up to 250-300 runs.

  3. #563
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    Re: RB34 Training Journal

    Week 4: Deload/Test
    Tuesday:
    Incline walking 15mins
    Static/Dym stretching
    Box jumps 4x5

    Wednesday:
    Warmup B
    SLJ; STJ
    30's

    I ran 3.98 yesterday from a 3pt stance using speed trap 2 touchpad. I'm happy with the time, I will be able to build off it through indoor and outdoor prep. My goal is to be more consistent hitting 3.95-3.98ish because my times are all over the place. I will need to stay healthy and put together a solid training plan if I can do those two things, I should be looking nice this time next year.

    I dropped the weights yesterday - I'm doing a factory reset on the weights... LOL

    Can't wait to start SPP!!!!

    Thursday:
    Warmup JR
    2x6x100 rest 30
    Abs x100

    Tempo feels so much easier on fresh legs!!! LOL


    Friday: 270
    Warmup S
    5x30 timed; 2x60 (20)
    MB x3 (ohb, blf, height)
    Deadlift 3x3 (intro - deload)
    Bench press 3x3 (intro - deload)

    Solid training session today. Those first couple 30's were horrible almost 3 tenths slower then Wednesday. I tired warming up on the squat but my right knee wasn't having it - this bone bruise I got 3 months ago is taking forever to get better. After chatting with other coaches and thinking it over I will be replacing the squat with the deadlift. It's a very risky decision but at this time I don't have a choice because squatting 400lbs isn't an option.. I'm not getting paid to compete - so why not experiment a little bit!!!!

  4. #564
    Member RB34's Avatar
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    Re: RB34 Training Journal

    SPP - Week 1 (13):
    Monday: 360
    Warmup B
    4x30m 3pt
    4x60m Easy-Fast-Easy (20)
    P skips Height/Distance 2x8 each leg
    Bino x3 (height, ohb, blf, hop ohb, hop blf)
    Deadlift/Depth jumps 3x3x455lbs+/3x5x20in box
    Bench press 3x3
    General strength: Extended 30s

    The goal for the deads is to have one heavy session and one lighter session. The heavier session will start out around 90% of my 3rep max and the light session 80% of my 3rep max. If I get 5 reps on the last set on Monday - I'll bump the deads up 10lbs and bench 5lbs. So much easier doing deads after running vs squatting...

    HRV - Readiness score Red - 5... Stressful sunday....

    Bodyweight: 187.4lbs postworkout (clothes on).. Gonna try and drop another 10lbs - avg 2lbs over the next 5 months...

  5. #565
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    Re: RB34 Training Journal




    Damn, I wanna race now!!!

  6. #566
    Member Chris6878's Avatar
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    Re: RB34 Training Journal

    You plan on doing something next season?

  7. #567
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    Re: RB34 Training Journal

    Quote Originally Posted by Chris6878 View Post
    You plan on doing something next season?
    Yep. Nov 23 60/200. No expectations just wanna have fun and hopefully avoid high school girl times.

  8. #568
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Yep. Nov 23 60/200. No expectations just wanna have fun and hopefully avoid high school girl times.
    Depends on the girl. But a 7.3 60 is not a bad start. What meet is that?

  9. #569
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    Re: RB34 Training Journal

    Quote Originally Posted by Chris6878 View Post
    Depends on the girl. But a 7.3 60 is not a bad start. What meet is that?
    I'm talking about 7.6 and shit. For some reason I always start slow, it usually takes me about 5 meets to run decent. I normally drop 0.15 from start to end of indoor season. Opening with a 7.3 and having 6 meets I would take it - far from what I use to open with but a starting point.

  10. #570
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    I'm talking about 7.6 and shit. For some reason I always start slow, it usually takes me about 5 meets to run decent. I normally drop 0.15 from start to end of indoor season. Opening with a 7.3 and having 6 meets I would take it - far from what I use to open with but a starting point.
    Last time i ran 60 i opened with 7.3 and that was with zero block start confidence. Im sure you will be able to hit under 7.6

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