Comp 7
4 Aug
Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
GS Circuit – 20 reps (5:44)
Drills (160m), Bike Tempo (1600m), Circuits (240 reps)
5 Aug
Drills – A Walk, A March, A Skip, A Switch, Triple A – 2 x 20m
Skips for Height, Distance, Bounds – 2 x 20m
4 x 10m falling with cones
2×20,2×30,40m, 30’s in 4.50, 4.47 and 40m in 5.70
Accel Drill – 6 x 2 sets
Broad Jumps – 4 x 3 (avg 227cm, 235cm, 235cm, 230cm)
Depth Jump – 3 x 3
Banded RDL – 3 x 6
Drills (320m), Accels (180m), Jumps (21), Drills (40 reps), Circuit (18 reps)
Horrible weather, lashing it down with rain and I was in a hoodie and a waterproof jacket. It made running fast a bit challenging and it feels like I should introduce a precipitation rule on top of my temperature rule and have an indoor session if it’s miserable weather.
6 Aug
Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 30 secs
Speed Code Week 7 Day 2
Drills (160m), Bike Tempo (1600m), Upper Body (1120kg), Core (8 sets), Mobility (6 sets)
7 Aug
MB Throws – 4 x 2
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 – 6 x 20m (2x183cm,191,199,206,211,216)
3 x 40E30F in 3.29, 3.22, 3.26 +1 m/s wind
40 yards (36.58m) in 5.11 secs
Reactive Step Up Jump – 3 x 5
Ankle Overcoming Isometric – 4 x 5 secs
Glute Overcoming Isometric – 4 x 5 secs
Drills (400m), Max Velocity (150m), Accels (30m), Jumps (15), Circuit (40 reps), Throws (8)
This was the best wicket session, I took 2 steps back from 20m and that seemed to be the right place in my stride to roll right into the wickets without stuttering.
8 Aug
The Speed Code – Week 7 Day 4 (core/mobility)
Core sets (8), Mobility sets (6)
I’m doing the same volume in fewer sets, so it’s slightly misleading to go from 9 mobility sets to 6.
9 Aug
Plyo Series – 3 x 3
Broad Jump – 253cm
3 x 30m in 4.37,4.45,4.38 (no wind)
3 x 200m, 2 x 200m (90 secs/5 mins) in 27.6,28.3,29.0 & 29.1,29.7
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)
Last week my average 200m was 29.04 for the 5 reps, this week it was 28.74 so progress is being made. I couldn’t believe the last rep was under 31 seconds as it felt painfully slow. My quads were clearly fatigued, more cumulative workload but also from 3 x 30m beforehand, so perhaps less acceleration in this session.
I’m going to run on Mon 28th August as my final race and have written out my workouts leading up to that. I’m excited to drop weights and see if there’s a step change in my speed. I can’t see me running much faster than my 11.90 so posting another similar time will be good enough for me.