Pre Comp Week 1 of 2
24 Dec
Box Jumps – 3 x 5
MB Throws – 2 x 5
Blocks – 20,30,40m
4 x 70m in ~8.95 secs
Back Squat – 3 x 5 x 90kg
Bench Press -3 x 5 x 77.5kg
SL calf raise – 2 x 8 x 30kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs
I was reading more about calf raises and it seems like they’re worth including in a speed program, though I’m not going to rush out and load up on them.
25 Dec
Bike Tempo – 111,121,121,111 (level 5, 100rpm, 140W)
Hip Mobility (AH) – 1 set (usually 2 sets)
Drills – ABAB x 2
A1 Pull ups – 3 x 10
A2 Dips – 3 x 20
A3 L-Sit Hold – 3 x 15 secs
A shorter session as it’s Xmas.
26 Dec
Around The Square – 3 x 4
CMJ – 3, best of 57cm
Broad Jump – 4, best of 234cm
MB Throws – 4 x 5
Accels – 3 x 40m ~5.65 secs
4 x 70m (40m IL) – ~9.4 secs
High Knees – 5 x 50 contacts per leg
Bench Press – 5 x 85, 2 x 5 x 87.5kg
Back Squat – 5 x 105, 2 x 5 x 107.5kg
Sprinter Sit Ups – 3 x 8 x 20kg
This was done at 7am off a small breakfast and in 4 degree weather. I couldn’t believe that up until the 70m runs everything seemed fine, all I can think is that I took too long before my first 70m run and my legs got cold and I couldn’t hit top speed. I re-measured my cones several times because I couldn’t believe that I’d gone from an 8.95 on Saturday to running 9.40.
27 Dec
Bike Tempo – 111,312,312,111 (level 5, 100rpm, 140W)
GS Circuit – 2 x 18 reps in 5:50, 5:50
Foot prehab
Short of time again and removed the hip mobility work.
28 Dec
Hops: Left, Right, 3L3R – 3 x 30m (12 hops to cover 30m)
Accels – 20,30,40m in 3.25, ??, 5.55 secs
2 x 60m in 7.80 secs
300m, 200m in 45.7, 33.0 secs
Bench Press – 3 x 5 x 87.5kg
I was so relieved to run fast again after a troubling Monday morning a few days back. 7.80 is my fastest time of the season and I’m now planning to race on the 8th Jan. The wind was all over the place and the rain came on halfway through the session which made the longer runs miserable. I had 2 minutes rest between the 300 and the 200m, and for some reason I didn’t think to stand still at the finish line and instead tried to walk/jog to the 200m start. I was still out of breath before I started so the very slow run was no surprise.
29 Dec
Foot prehab/massage