27 Jul
The Speed Code – Week 6 Day 6 (core/mobility)
Core sets (9), Mobility sets (9)
Comp 6
28 Jul
Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
GS Circuit – 20 reps (6:03)
Drills (160m), Bike Tempo (1600m), Circuits (240 reps)
29 Jul
Drills – A Walk, A March, A Skip, A Switch, Triple A – 2 x 20m
Skips for Height, Distance, Bounds – 2 x 20m
2 x 5m with cones
4 x 10m with cones
3 x 30m in 4.30, 4.35, 4.30
Accel Drill – 4 x 2 sets
Non-CM Jumps – 3 x 5
A1 Reverse Plank March – 3 x 8
A2 Terminal Knee Extension (banded) – 3 x 10
Drills (320m), Accels (140m), Jumps (15), Drills (28 reps), Circuit (24 reps), Mobility (3 sets)
30 Jul
ILL – stomach bug
31 Jul
The Speed Code – Week 7 Day 2 (core/mobility)
Drills – AA x 2
Bike Tempo – 111,111,111 lvl 6, 150W
Drills (80m), Core sets (9), Mobility sets (9), Bike Tempo (900m)
1 Aug
MB Throws – 4 x 3
Drills – A Walk, A Skip, A Switch, Triple A – 2 x 20m
Drills – ACK, Dribble Bleed, SL bound w run out – 2 x 20m
Wicket runs – 4 x 20m
4 x 40E30F in 3.31, 3.29, 3.33, 3.26 +1 m/s wind
DB Power Skips – 3 x 20m x 6kg per leg
Bosch Snatch – 3 x 4
A1 Nordic Curls – 2 x 5 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Airborne Lunge – 3 x 8
Throws (12), Drills (400m), Max Vel (120m), Circuit (70 reps), Drills (12 reps)
I added more top end speed work to this session and converted the final session of this week to a fast tempo session.
2 Aug
The Speed Code – Week 7 Day 4 (core/mobility)
Core sets (9), Mobility sets (9)
3 Aug
Plyo Series – 3 x 3
Broad Jump – 252cm
3 x 30m in 4.38,4.37,4.39
3 x 200m, 2 x 200m (90 secs/5 mins) in 28.1,30.0,28.5 & 28.7,29.9
Back Squat – 2 x 2 x 112.5kg
Bench Press – 2 x 2 x 97.5kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg
Jumps (48), Accel (90m), Tempo Runs (1000m), Lower body (450kg), Upper body (2310kg)
Having done an acceleration and top speed focused session this week I made this a tempo session. This was the “Dirty 200 session” I did with a friend at University, ideally you should hit all times 2 seconds slower than your 200m best. I’ve no idea what I can run for 200m but I was aiming for all 28 flat as a starting point. I was far too casual in the second run (and dead for the very last one) so there’s work to be done on pacing.
Another good week, I’m not panicking about the lack of weights and with my consistent measurements of top speed and 30m time each week I’ll be able to tell if it starts having a negative effect.