SPP Week 4 of 8
21 Nov
Box Jumps – 3 x 5
MB Throws – 2 x 5
Block Starts – 10, 2 x 20, 30m
3 x EFE 60m [5 mins]
1 x 60m (30m IL) in 8.05 (wet)
Bench Press – 5 x 77.5,80,80kg
Back Squat – 3 x 5 x 105kg
DB Rows – 3 x 8 x 30kg
Pull ups – 3 x 6 x 10kg
Swiss Ball Hypers – 3 x 8
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 Ab Wheel – 3 x 11
B3 Ab Twists – 3 x 14 x 5kg
22 Nov
Bike Tempo – 111,121,131,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
GS circuit – 15 reps
A1 Pull ups – 2 x 10
A2 Dips – 2 x 20
A3 L-Sit – 2 x 15 secs
23 Nov
Around The Square – 3 x 4
CMJ – 3, best of 57cm
Broad Jumps – 4, best of 235cm
Accels – 3 x 30m in ~4.45 secs
3 x 3 x 60m (32.5m IL) in ~7.90 secs
High Knees – 60,50,40 per leg (60 secs rest)
Bench Press – 3 x 5 x 80kg
Back Squat – 3 x 5 x 105kg
Side Lunge – 2 x 8 x 20kg
Prone Cobra – 3 x 25 secs
I was going to increase the back squat but as I’m reading Super Training by Verkhoshansky it basically says for speed-strength you don’t want to be grinding out reps, so I kept it at 105kg and tried to get up as fast as I can.
26 Nov
Plyometrics – 3 x 20m
2 x (20m 3 point, 30m falling)
2 x 2 x 60m (32.5m IL) (3 mins/6 mins) in ~7.90 secs
Tempo Runs – 300m (44.3)
Bench Press – 3 x 5 x 82.5kg
Back Squat – 3 x 5 x 105kg
DB Rows – 3 x 8 x 30kg
Pull ups – 3 x 6 x 10kg
Swiss Ball Hypers – 3 x 8
Stir The Pot (Abs) – 3 x 30 secs
The tempo runs have gone from 15-16 secs per 100m to 14-15 secs, so I had to try and dip under 45 secs. I felt fatigue in what I think was the rectus femoris of my right quad, it came on during the 20-30m runs and was on my mind during the 60’s. Very rare to pull a quad but I was massaging it between reps as a precaution. Still did squats without an issue.
27 Nov
Bike Tempo – 111,121,212,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
A1 Pull ups – 2 x 10
A2 Seated Dips – 2 x 20
A3 L-Sit hold – 2 x 15 secs
I really like the new set up with bike tempo first. I did the running drills barefoot on a mat which was also a nice change.
Here’s a 60m from the 23rd, still have more in the tank as I’m only holding speed from 32.5m.