GPP 1
6 Oct
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
MB Throws – 3 x 7 x 4kg
Grass Tempo – 2 x 9 x 100m in
16.7, 17.3, 16.9, 16.8, 17.2, 16.9, 16.6, 17.0, 16.8 (16.9)
17.1, 17.2, 17.3, 17.0, 17.0,16.9, 17.5,16.9, 17.0 (17.1)
Mobility A
Drills (320m), Tempo (1880m), Throws (21), Mobility (6 sets)
Tempo wasn’t that tiring, I was maybe holding back with the jump in volume.
7 Oct
Broad Jumps – 4, best of 234cm
Box Jumps – 3 x 5
Hill Runs – 2 x 5 x 20m
Uphill Broad Jumps – 3 x 10
RLESS – 3 x 10 x 60kg
KB Jump Squat – 3 x 8 x 15kg
A1 RDL – 3 x 10 x 65kg
A2 Swiss Ball Hypers – 3 x 12
B1 SL Swiss Ball HS Curls – 3 x 10
B2 Lunge Jumps – 3 x 8
Goblet Side Lunge – 3 x 10 x 15kg
C1 Nordic Curls – 2 x 4 x 4 secs
C2 Seated Leg Kicks – 2 x 8 secs
D1 Sprinter Sit Ups 2 x 8 x 20kg
D2 Bear Dogs w single arm move 2 x 10
D3 Leg Lowers 2 x 15
Mobility B
Jumps (73), Accels (200m), Lower Body weights (6360kg), Circuit (76 reps), Core (6 sets)
8 Oct
Mobility C
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Grass Tempo – 2 x 5 x 100m in
17.0, 17.8, 17.2, 17.5, 16.8 (17.3)
17.0, 17.4, 17.5, 17.6, 17.5 (17.4)
Waterloo – 15 reps in 4:45
Drills (320m), Tempo (1080m), Circuit (180 reps)
I thought I’d feel a lot more sore after going heavy on weights the previous day. Tempo was sluggish which is likely an after effect of the weights.
9 Oct
Box Jumps – 3 x 5
MB Throws – 3 x 3
Hill Runs – 2 x 10 x 10m
A1 Banded Tib Raise – 4 x 12 x 2 secs
A2 Standing Calf Raise – 4 x 12 x 50kg (2 sec ISO)
B1 Sprinter Sit Ups – 2 x 8 x 20kg
B2 Stir The Pot – 2 x 30 secs
B3 Bird Dogs – 2 x 10
Mobility D
Jumps (15), Throws (9), Accels (200m), Lower Body Weights (2400kg), Mobility (4 sets), Circuit (48 reps), Core (6 sets)
Not an issue at the time but my calves were on fire that evening
10 Oct
A1 BB Rows – 3 x 10 x 50kg
A2 Plate Toss – 3 x 8 x 10kg
B1 DB Incline Press – 3 x 10 x 20kg
B2 Clap Pushups – 3 x 8
BB Overhead Press – 3 x 9 x 32.5kg
EZ Skull Crushers – 3 x 9 x 26kg
Mobility E
Circuit (48 reps), Upper Body Weights (4280kg), Mobility (6 sets)
I shouldn’t have done anything as I’m ill today, so I kept the intensity down.
11 Oct
Trek – 3 x 20m
Accels – 2 x 5 x 10m (Freelap timing in ~1.90 secs)
Hard Tempo – 5,4 x 100m, 250m in 15.7, 15.8, 15.2, 15.5, 15.2 (15.5) & 15.8, 15.3, 16.1, 15.6 (15.7)
38.0 (14.2,15.6,8.2)
Back Squat – 3 x 10 x 80kg
A1 Banded Tib Raise – 4 x 12 x 2 secs
A2 Kickstand Soleus Raise – 4 x 15 x 5kg
B1 Nordic Curls – 2 x 4 (4 secs)
B2 Seated Leg Kicks – 2 x 8 secs
Mobility F
Drills (300m), Accels (100m), Tempo (1150m), Lower Body Weights (2400kg), Circuits (118 reps), Mobility (3 sets)
Still battling illness so this was a tough workout. For the Freelap timing I learned that you need to position the cone 80cm beyond the distance you’re running, so 10.8m for a 10m time. I also set up my phone to receive the data in the right place (more than 5m beyond the last cone and slightly raised) and it picked up all 10 runs. Interestingly the runs that felt a bit off were indeed 0.1 seconds slower, and in my final two runs I tried a cue to sprint as if I’m accelerating out to 30+ metres and my times dropped to ~1.85.
Pleased with the hard tempo given how I feel, especially the 250m time. I didn’t go that heavy on squats because otherwise there’ll be nothing left of me.
12 Oct
Bench Press – 3 x 10 x 65kg
Rotator Cuff – 3 x 10
A1 Sprinter Situps – 2 x 8 x 20kg
A2 Ab Wheel Rollout – 2 x 15
A3 Prone Pull Through – 2 x 10
Mobility G
Upper Body (1950kg), Mobility (8 sets), Core (6 sets)
Just the right difficulty.
Another solid week of training, GPP 2 is only a small step up in volume and I feel like I can handle it. I have a lingering cold but it’s not hindering me too much.