Pre Comp Week 2 of 2
31 Dec
Box Jumps – 3 x 5
MB Throws – 2 x 5
Blocks – 20,30,40,50m
4 x 70m in ~9.00 secs
Back Squat – 3 x 5 x 95kg
Bench Press -3 x 5 x 80kg
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
1 Jan 2023
Bike Tempo – 2 x 6 x 45 secs (level 5, 100rpm, 140W)
Hip Mobility (AH)
Drills – ABAB x 2
A1 Pull ups – 2 x 10
A2 Dips – 2 x 20
A3 L-Sit Hold – 2 x 15 secs
2 Jan
Around The Square – 3 x 4
CMJ – 3, best of 58cm
Broad Jump – 4, best of 239cm
MB Throws – 4 x 5
Accels – 2 x 30m, 2 x 40m
4 x 70m (40m IL) – 9.30, 9.22, 9.02 & a first 40m in 5.57
Bench Press – 3 x 5 x 87.5kg
Back Squat – 3 x 5 x 107.5kg
Sprinter Sit Ups – 3 x 9 x 20kg
I was surprised to run a similar time to last week but then I focused more on the acceleration and managed 9.0. I also timed the first 40m of the final run to confirm I’m at least accelerating maximally (I am). That means I am still accelerating at 40m because when I hold my speed I only run 9.20. I used an audio recording to start myself and then used video footage to work out how fast I am to 30m. The answer is about 4.70 secs, or ~0.25 seconds slower than my hand times. With a decent reaction I could probably call that 0.20 secs as a conversion, meaning my fastest 60m of 7.80 is around 8 flat. This was from a 3 point so it’s possible I’m a bit faster out the blocks, I’ll leave that video for another day.
3 Jan
Bike Tempo – 111,212,212,111 (level 5, 100rpm, 140W)
Hip Mobility (AH) – 1 set
Drills – ABAB x 2
I was meant to do the circuits in the evening but life got in the way.
4 Jan
Hops: Left, Right, 3L3R – 3 x 30m (12 hops to cover 30m)
Blocks – 20,30,40,50m
2 x 60m in 7.65 secs (strong tailwind)
300m, 200m in 45.8, 30.3 secs
Bench Press – 3 x 5 x 87.5kg
Back Squat – 3 x 5 x 107.5kg
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 don’t know how much the wind helped me, I want to think that I’m getting under 7.80 and making progress but we’ll see in the next week or so. Last set of back squat went up nicely.
Here’s my 30m with a second mobile phone being used as a starting gun