GPP Week 2 of 3
3 Oct
Hip Mobility (AH)
Bike Tempo – 2 x 5 x 45 on/15 off (105rpm, 130W)
General Strength Circuit – 15 reps (5 mins 50)
I pushed it a little more on the exercise bike as my heart rate wasn’t getting that high from this session.
4 Oct
Box Jumps – 3 x 5
Hills – 2 x 5 x 20m
DB RLESS – 3 x 8 x 20kg
SL Swiss Ball Curl – 3 x 8
SLRDL – 3 x 8 x 40kg
BB Hip Thrust – 3 x 8 x 90kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Bear Dog with Shoulder Taps – 3 x 10
B3 Leg Lowers – 3 x 15
I forgot to integrate ab work last week. Good session, no issues.
5 Oct
Drills (8) – 2 x 20m
Build Ups – 2 x 40m
Tempo Runs – 2 x 10 x 100m [50 jog/50 walk] avg 15.3, 15.3 secs
Very wet weather and blustery too. I set up so it was a tailwind which meant cruising to faster times. No med ball as it really was a miserable day to go out and exercise.
7 Oct
Thighs measured 56cm
Around The Square – 3 x 4
CMJ – 5, best of 54cm
Broad Jumps – 5, best of 230cm
Hill Runs – 2 x 10 x 10m
BB Rows – 3 x 8 x 50kg
DB Incline Presss – 3 x 8 x 20kg
Skull Crushers – 3 x 8 x 26kg
BB OHP – 8,8,5 x 40kg
Plate Raises – 3 x 8 x 10kg
Good to get further in broad jump, a little surprised I’m not able to jump higher but it’s technically only week 2 proper.
9 Oct
Plyometrics – 3 x 20m
3 Point Starts – 2 x 5 x 10m [60 secs]
Tempo Runs – 2 x 5 x 100m, 250m [30 secs / 4 mins] avg 15.2, 15.2, 250m in 39.2
DB RLESS – 3 x 9 x 20kg
SL Swiss Ball Curl – 3 x 9
SLRDL – 3 x 8 x 40kg
BB Hip Thrust – 3 x 8 x 95kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Bear Dog with Shoulder Taps – 3 x 10
B3 Leg Lowers – 3 x 15
Good session and good training week. I ate some more so hoping to get back above 70kg soon. I added a rep here or there in the gym and also 5kg to the hip thrusts. I’d like to fill out my legs a bit, measuring them each week to see if that happens.
I’ve started labelling the training weeks so next week is the last one of GPP and then it’s a transition to SPP and more track, less hills. By then I’ll have some hand timed runs I can use to gauge my progress.