SPP Week 8 of 8
17 Dec
Box Jumps – 3 x 5
MB Throws – 2 x 5
Bike Accels – 4 x 15 secs lvl 13 @ 470W
Bike Speed – 3 x 22 secs lvl 11 @ 440W
Back Squat – 3 x 5 x 90kg
Bench Press -3 x 5 x 77.5kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs
Calf Raises – 20
I tried some shorter bike sprints and increased the resistance. Thankfully this is a deload week and weights were only 90%. My foot arch has been troubling me and I’m at the stage where I want to start strengthening it up again so I finished with calf raises.
18 Dec
Bike Tempo – 111,121,121,111 (level 5, 100rpm, 140W)
Hip Mobility (AH)
Drills – ABAB x 2
A1 Pull ups – 3 x 10
A2 Dips – 3 x 20
A3 L-Sit Hold – 3 x 15 secs
Foot prehab/massage
19 Dec
Around The Square – 3 x 4
MB Throws – 3 x 5 (muddy so couldn’t do one set)
CMJ – 3, best of 57cm
Broad Jump – 4, best of 230cm
Accels – 3 x 40m ~5.70 secs
2 x 3 x 60m ~8.0 secs (submax, huge tailwind)
High Knees – 3 x 50 contacts per leg
Bench Press – 3 x 5 x 77.5kg
Back Squat – 3 x 5 x 90kg
Stir The Pot – 3 x 30 secs
20 Dec
Foot prehab
I skipped the workout today because I had insomnia and was up from 12.30am
21 Dec
Hops: Left, Right, 3L3R – 2 x 20m
Accels – 3 x 40m ~5.65 secs
3 x 60m ~8.1 secs (submax)
300m in 46.7 secs
Bench Press – 3 x 5 x 77.5kg
Back Squat – 3 x 5 x 90kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs
22 Dec
Foot prehab
I’ve been doing my speed session 2 days after speed endurance, so I switched it to the Saturday session as I take Thurs & Fri off. This seems the most sensible approach going forward. The whole week was submaximal and having read Supertraining I appreciate the importance of doing so. When I was at Uni I would treat these breaks as a chance to “catch up” to everyone else since I was one of the slower members of my training group.