Comp Week 1 of 8
7 Jan
Box Jumps – 3 x 5
MB Throws – 2 x 5
Blocks – 2×10,2x20m
Falling Start – 2 x 30m
3 x EFE 60m
2 x 60m (40m IL) in ~7.95
Back Squat – 3 x 5 x 95kg
Bench Press -3 x 5 x 80kg
SL calf raise – 2 x 8 x 35kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs
8 Jan 2023
Bike Tempo – 111,212,212,111 (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
GS Circuit – 2 x 18 reps in 5:14, 5:03
A1 Pull ups – 2 x 10
A2 L-Sit Hold – 2 x 15 secs
9 Jan
Box Jumps – 3 x 5
CMJ – 2, best of 57cm
Broad Jump – 4, best of 235cm
MB Throws – 4 x 5
Falling Start – 2 x 20m, 2 x 30m
2 x 3 x 60m (40m IL) – first 40m in 5.75-5.85
Bench Press – 3 x 5 x 87.5kg
Back Squat – 3 x 5 x 105kg
Sprinter Sit Ups – 3 x 9 x 20kg
It was 7 degrees and running into a headwind, I like timing the first 40m as a gauge for my speed that day. I took the squats down a touch as my right thigh is troubling me.
10 Jan
Bike Tempo – 111,312,312,111 (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
GS Circuit – 2 x 18 reps in 5:39, 5:38
A1 Pull ups – 3 x 11
A2 L-Sit Hold – 3 x 18 secs
I’ve started taking dips out because I do a really awkward version.
11 Jan
Plyo drills – 2 x 20m
Blocks – 2×10, 2x20m
Falling – 2 x 30m
4 x 60m (40m IL) first 40m in ~5.70
300m, 200m, 150m in 46.2, 30.3, 22.1 secs (3 mins rest)
Prone Cobra – 3 x 25 secs
My thigh is still bothering me so I skipped weights in the hope that it’s better by the weekend. I don’t think it’s causing me to run slower, that’s perhaps a cumulative effect and another reason why missing squats is a good idea.
Race schedule is sorted: I will open on Sunday 12th Feb and my second and final set of races will be the weekend of 4-5th March (County Champs). I’ll skip the county champs if my training times don’t improve after the first races.