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Thread: RB34 Training Journal

  1. #861
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by vision1 View Post
    Do you find your 30m time usually increases after a block of only hill sprints?
    Shall see, haven't really done hills since 2007ish.

  2. #862
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    Re: RB34 Training Journal

    Friday:
    Warmup S
    Hills: 3x5x30m 2/4:30
    Jumps uphill 4x3
    MB: x6 (height, ohb, blf)
    Russ lean 4x5
    Pushups 7x25
    Abs 5x5

    Nice easy session this morning, let us recover this weekend and get ready for Monday night. Depending how testing goes will be the deciding factor if I add weights back into the program. If I add weights back into the program, I will be putting a big focus on post chain strength/power and adding a little hypertrophy to my glutes. All about trying to become a posterior chain dominant sprinter. #posteriorchaindominantsprintcycle

  3. #863

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Shall see, haven't really done hills since 2007ish.
    How'd it go?

  4. #864
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    Re: RB34 Training Journal

    Quote Originally Posted by vision1 View Post
    How'd it go?
    0.03 improvement in the 30, and 1ft bump in the 3 fold jump. Overall happy with how things are going!!!

  5. #865
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    Re: RB34 Training Journal

    Week 4: Deload/Test
    Monday:
    Warmup S
    Test 30's; SLJ; 3SLJ

    Tuesday:
    Warmup Jr
    Pullups 6x5
    Pushups/Abs 4x25

    Depending how the weather pans out I may wrap up block 1 today or stay on track and rest today and finish up on Thursday.

    Block 2: Everything still on grass in football cleats.

    Sun: Contrast sled sprints (20-30m), jumps, throws, TB wts

    Tue: skips/bounds, throws, bw movements

    Thur: Longer sled pulls (40-50m), jumps, throws, TB wts

  6. #866

    Re: RB34 Training Journal

    Nice job. I assume compared to your previous tests and not PRs?
    Is three-fold broad jump done in a bounding fashion or just the combined length of 3 max broad jumps?

  7. #867

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Week 4: Deload/Test
    Monday:
    Warmup S
    Test 30's; SLJ; 3SLJ

    Tuesday:
    Warmup Jr
    Pullups 6x5
    Pushups/Abs 4x25

    Depending how the weather pans out I may wrap up block 1 today or stay on track and rest today and finish up on Thursday.

    Block 2: Everything still on grass in football cleats.

    Sun: Contrast sled sprints (20-30m), jumps, throws, TB wts

    Tue: skips/bounds, throws, bw movements

    Thur: Longer sled pulls (40-50m), jumps, throws, TB wts
    Are you only training three days a week?

  8. #868
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by grooster View Post
    Are you only training three days a week?
    Yes, after experimenting with many different templates since returning to the sport I have gotten my best results when eliminating a lot of the fat and staying with the heavy hitters. Covid19 is also playing a role with my training frequency. This block should be interesting - curious how much extra fatigue the weights will bring.

    There has only been a short 4-week block where I have truly gotten better the rest of the blocks were spent training hard without much to show since returning in 2018. The summer of 2018 I eliminated all the fat. Mon/thur: speed – jumps – throws – lb wts, Tue/Fri: Warmup – Ub wts. Speed volume was moderate, avg about 40 jumps per session, 10 throws per session, and kept the lower body weights in the 50-80% range.

    FYI - 4 weeks in and my general fitness levels still feel strong from all the tempo work from March-June.

  9. #869
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by vision1 View Post
    Nice job. I assume compared to your previous tests and not PRs?
    Is three-fold broad jump done in a bounding fashion or just the combined length of 3 max broad jumps?
    From previous test. If I could reach Pr's in anything at my age I would be happy.


  10. #870

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Yes, after experimenting with many different templates since returning to the sport I have gotten my best results when eliminating a lot of the fat and staying with the heavy hitters. Covid19 is also playing a role with my training frequency. This block should be interesting - curious how much extra fatigue the weights will bring.

    There has only been a short 4-week block where I have truly gotten better the rest of the blocks were spent training hard without much to show since returning in 2018. The summer of 2018 I eliminated all the fat. Mon/thur: speed – jumps – throws – lb wts, Tue/Fri: Warmup – Ub wts. Speed volume was moderate, avg about 40 jumps per session, 10 throws per session, and kept the lower body weights in the 50-80% range.

    FYI - 4 weeks in and my general fitness levels still feel strong from all the tempo work from March-June.
    Thanks man, will be interesting to watch your progress.
    Keep it up.

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