SPP Week 1 of 8
31 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 – 15 reps (5 mins 01)
1 Nov
Box Jumps – 3 x 5
Accels – 2 x (20m pushup, 20m 3 point, 30m falling)
2 x 3 x EFE 60m (4 mins/7 mins) in ~8.1 secs
DB RLESS – 3 x 6 x 25kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 8 x 80kg
BB Hip Thrust – 3 x 8 x 105kg
Side Squats – 3 x 8 x 15kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs
I added in side squats because my adductors are a weak link, can go heavier next week. Prone cobra is a core move that works the posterior chain and is a nice change from my usual routine. EFE stands for easy-fast-easy, meaning submax-max-submax for each 20m section of the 60m run.
2 Nov
A Skip, B Skip, Run A, Run B – 2 x 20m
MB Throws – 3 x 7 x 5kg
Bike Tempo – 111,312,212,111 (level 5, 105rpm, 140W)
4 Nov
Thigh measurement – 57cm
Around The Square – 3 x 4
CMJ – 5, best of 57cm
Broad Jumps – 5, best of 235cm
Accels – 3 x 30m in ~4.5 secs
3 x 4 x 60m (20m IL) (2 mins/5 mins) in 8.1-8.3 secs
BB Rows – 3 x 7 x 65kg
DB Incline Press – 3 x 8 x 25kg
Skull Crushers – 3 x 7 x 31kg
A1 BB OHP – 3 x 7 x 42.5kg
A2 Pull ups – 3 x 7 x 15kg
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Ab Wheel – 3 x 11
B3 Seated Twists – 3 x 20 x 1.25kg
Nice to jump a little further in broad jumps, and a bit higher in CMJ. IL = Intensity limit, and it means you stop accelerating at 20m. Bit of a headwind for the sprints.
6 Nov
Plyometrics – 3 x 20m
2 x 4 x 60m (20m IL) (90 secs/4 mins) in 8.0-8.2 secs
Tempo Runs – 300m (46.3), 200m (30.2) [3.5 mins]
DB RLESS – 3 x 6 x 25kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 6 x 85kg
BB Hip Thrust – 3 x 6 x 110kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra Hold – 3 x 25 secs
This time a bit of a tailwind for the 60m runs. I was in a bit of a hurry to increase RDL, I should back off and make sure technique is 100%. I’m tracking how long each session takes and this whole week was 9 hours of training which is a little on the high side. I might look to trim bits out to fit my limited free time.
Here is a 60m run with a 20m intensity limit