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Thread: All Gas

  1. #21
    Member Chris6878's Avatar
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    Re: All Gas

    damn run 30 then jog a 400

  2. #22
    Member RB34's Avatar
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    Re: All Gas

    Quote Originally Posted by Chris6878 View Post
    damn run 30 then jog a 400
    Run for 30sec then jog 60s then repeat 6 reps

    Next block 5x40sec runs follow by 60sec jog follow by 60sec walk then repeat

  3. #23

    Re: All Gas

    Quote Originally Posted by RB34 View Post
    Run for 30sec then jog 60s then repeat 6 reps

    Next block 5x40sec runs follow by 60sec jog follow by 60sec walk then repeat
    How much further do they take that out?

  4. #24
    Member RB34's Avatar
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    Re: All Gas

    Quote Originally Posted by lr1400 View Post
    How much further do they take that out?
    Pretty much turns into all int tempo...

    Tue r 3/8m btw reps/sets
    BB work
    2x200 30 w 27m
    2x150 21w 19m

    OR
    2x300 w54 m48
    2x250 45/40

    Longer sprinters:
    g2
    2x450
    2x350

    g3
    4x600
    4x400

    Accel is done on Monday - starts out as 6x30 then 6x40 then move to something like this most weeks.

    Acceleration: (25m)
    2 sets
    -3 x SLB->accel
    -2 x hop hop
    -2 x push up clap
    -2 x blocks (h2)

  5. #25

    Re: All Gas

    Quote Originally Posted by RB34 View Post
    Pretty much turns into all int tempo...

    Tue r 3/8m btw reps/sets
    BB work
    2x200 30 w 27m
    2x150 21w 19m

    OR
    2x300 w54 m48
    2x250 45/40

    Longer sprinters:
    g2
    2x450
    2x350

    g3
    4x600
    4x400

    Accel is done on Monday - starts out as 6x30 then 6x40 then move to something like this most weeks.

    Acceleration: (25m)
    2 sets
    -3 x SLB->accel
    -2 x hop hop
    -2 x push up clap
    -2 x blocks (h2)
    10-4 thanks

  6. #26

    Re: All Gas

    Quote Originally Posted by RB34 View Post
    Dennis is doing the same workouts he shared back 2009-2010. First 9 weeks big focus on general fitness and one acceleration day on Monday.

    General layout for those first 9 weeks:

    Mon:
    Acceleration 25-40m
    Jumps
    Throws
    Weights

    Tue:
    GS
    BB work
    Ext tempo only about 6 reps

    Wed:
    Weights
    Strength endurance/fitness circuit

    Thur:
    GS
    BB work
    Stadiums

    Fri:
    Strength endurance/fitness circuit

    Sat:
    Int tempo hills
    Weights
    Throws
    Thanks for this, Would you know what the bodybuilding and strength endurance/fitness work would look like.

  7. #27
    Member RB34's Avatar
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    Re: All Gas

    Quote Originally Posted by grooster View Post
    Thanks for this, Would you know what the bodybuilding and strength endurance/fitness work would look like.
    LSU BODY BUILDING TRAINING - SPRINTS/HURDLES
    Instructions: 30 continuous repetitions with light weight in approximately 40 seconds Set your beeper watch on 40 seconds for exercise / 20 seconds for rest
    Day 1 Day 2
    Lat Pull Down Upright Row
    Leg L's Alternating Toe Touch
    Seated Behind Neck Press Frog Hangs
    Hanging Double Leg Eagles Double Arm Curl
    Leg Extension (Up quick/down slow) Triceps Extension
    Leg Curl (Up quick/down slow) Standing Russian Twist
    Alternating Pull up/Chin up Leg Extension (Up quick/2 pauses down)
    Dips Leg Curl (Up quick/2 pauses down)
    Dorsi Flexor Back Hyperextension
    Toe Raise (Heel in/out) Pushup
    Back Hyperextension Hip Flexor
    Standing Russian Twist Dorsi Flexor
    Box Jumps Running Arms
    Hip Flexor Leg L's
    Running Arms Dips
    Cable Exercises x 10 each legCable Exercises x 10 each leg Abductor/Adductor/Hip Extensor/Trail Leg Circles


    I will post the SE circuits in another post.

  8. #28
    Member RB34's Avatar
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    Re: All Gas

    Done on almost every Wed:

    Hurdle mobility
    20m lunge exe
    60m str leg bound with fast leg every 5 count
    60m sprint drill
    30x med ball
    30x abs
    30x remedial exe

    Done on almost every fri
    Multi jump 20x ri 40s
    sprint drill 20s ri 20s
    Tempo run 40s to 2 ri 2m

    Example
    Series A:
    Rocket jumps/high knees/tempo run
    Straddle jumps/Askip/tempo run
    Split jumps/alt fast leg/tempo run
    Star jumps/carioca/tempo run

  9. #29
    Member RB34's Avatar
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    Re: All Gas



    I posted this video before - you will see the same training in this video.

  10. #30

    Re: All Gas

    Quote Originally Posted by RB34 View Post
    Done on almost every Wed:

    Hurdle mobility
    20m lunge exe
    60m str leg bound with fast leg every 5 count
    60m sprint drill
    30x med ball
    30x abs
    30x remedial exe

    Done on almost every fri
    Multi jump 20x ri 40s
    sprint drill 20s ri 20s
    Tempo run 40s to 2 ri 2m

    Example
    Series A:
    Rocket jumps/high knees/tempo run
    Straddle jumps/Askip/tempo run
    Split jumps/alt fast leg/tempo run
    Star jumps/carioca/tempo run
    thanks for the detailed response RB, REALLY HELPFUL.Cheers

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