GPP/SPP Transition Week 1 of 2
17 Oct
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
Bike Tempo – 111,121,121,111 (level 5, 105rpm, 140W)
General Strength Circuit – 10 reps (3 mins 30)
18 Oct
Box Jumps – 3 x 5
Accels – 3 x 3 x 20m in ~3.3 secs
DB RLESS – 3 x 7 x 22.5kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 7 x 80kg
BB Hip Thrust – 3 x 7 x 105kg
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
First Tuesday track session of the year and I loved it. I had trouble with my watch on about half the 20m runs but I was getting roughly 3.3 seconds each time. That doesn’t really tell me much, I need at least 30m to be able to tell what form I’m in.
20 Oct
A Skip, B Skip, Run A, Run B – 2 x 20m
MB Throws – 6 x 5kg
Bike Tempo – 111,212,121,111 (level 5, 100rpm, 140W)
I now do standing drills so it isn’t really 20 metres, it’s the equivalent number of ground contacts. I realised I could put my gym tile out in the garden and have a non-slip surface to do my med ball throws. Since I have a “slam ball” which is non-bounce it didn’t dent my lawn too much, and I did the other throws at the garage wall.
21 Oct
Around The Square – 3 x 4
CMJ – 5, best of 56cm
Broad Jumps – 5, best of 228cm
Hill Runs – 2 x 10 x 10m (90 secs / 3 mins)
BB Rows – 3 x 8 x 60kg
DB Incline Press – 3 x 8 x 22.5kg
Skull Crushers – 3 x 8 x 28.5kg
A1 BB OHP – 3 x 8 x 40kg
A2 Pull ups – 3 x 8 x 10kg
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Bear Dog with Shoulder Taps – 3 x 10
B3 Leg Lowers – 3 x 15
Glad to finally jump higher, I didn’t feel great today so there’s certainly much more to come in that and the broad jump. I ditched plate raises because front delts typically get worked enough in other exercises and I put in pull ups because I spent a long time improving them so don’t want to squander my gains.
23 Oct
Plyometrics – 3 x 20m
3 Point Starts – 3 x 4 x 10m [60 secs]
Tempo Runs – 2 x 4 x 100m, 300m, 200m [30 secs / 3 mins] avg 14.8, 14.9, 300m in 46.1, 200m in 30.8
Back Squats – 8 x 80, 85, 87.5kg
Bench Press – 3 x 8 x 70kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 V-Sit ups – 3 x 15
B2 Ab Wheel – 3 x 10
B3 Seated Twists – 3 x 20
The long tempo is horrible but I have good strength under fatigue. I had no idea where to pick up on back squats and probably went too light, even the final set I was cranking them out. Bench press was a struggle and 70kg was spot on.
I’m really becoming invested in this training now and I work extra hours early in the morning to create a long lunch in which to go to the local track. I’m eyeing up 60m fixtures and the first one nearby is 18th December which is 8 weeks away. My last hills session is next week and then it’s a 3rd track session with some low intensity 60m runs. That’s when I’ll know what shape I’m in. I would be perfectly happy running anything sub 7.70 (PB is 7.43) and I wouldn’t want to go and compete if I’m going to be anywhere near 8 flat.