GPP 2
13 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 8 x 4kg
Grass Tempo – 2 x 10 x 100m in
16.9,17.6,17.4,17.7,18.1,17.2,17.3,17.4,17.4,17.3 (17.4)
17.7,17.5,17.7,17.6,18.2,17.2,17.6,17.9,17.3,17.2 (17.6)
Mobility A
Drills (320m), Tempo (2080m), Throws (24), Mobility (6 sets)
14 Oct
Broad Jumps – 4, best of 237cm
Box Jumps – 3 x 5
Hill Runs – 2 x 5 x 20m
Uphill Broad Jumps – 3 x 12
RLESS – 10,10,8 x 65kg
KB Jump Squat – 3 x 8 x 15kg
A1 RDL – 3 x 10 x 70kg
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 9 x 20kg
C1 Nordic Curls – 2 x 4 x 4 secs
C2 Seated Leg Kicks – 2 x 8 secs
D1 Sprinter Sit Ups 3 x 8 x 20kg
D2 Bear Dogs w single arm move 3 x 10
D3 Leg Lowers 3 x 15
Mobility B
Jumps (79), Accels (200m), Lower Body weights (7060kg), Circuit (76 reps), Core (6 sets)
15 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 6 x 100m in
17.4,17.6,17.3,17.7,17.7,17.9 (17.7)
17.1,18.0,17.8,17.8,17.7,17.7 (17.7)
Waterloo – 15 reps in 4:23
Drills (320m), Tempo (1080m), Circuit (180 reps)
16 Oct
Box Jumps – 3 x 5
Hill Runs – 2 x 10 x 10m
A1 Banded Tib Raise – 4 x 12 x 2 secs
A2 Standing Calf Raise – 4 x 10 x 60kg (2 sec ISO)
B1 Sprinter Sit Ups – 3 x 8 x 20kg
B2 Stir The Pot – 3 x 30 secs
B3 Bird Dogs – 3 x 10
Mobility D
Jumps (15), Accels (200m), Lower Body Weights (2400kg), Mobility (4 sets), Circuit (48 reps), Core (9 sets)
17 Oct
A1 BB Rows – 2 x 10 x 55kg, 10 x 60kg
A2 Plate Toss – 3 x 8 x 10kg
B1 DB Incline Press – 3 x 10 x 22.5kg
B2 Clap Pushups – 3 x 8
BB Overhead Press – 9,9,8 x 35kg
EZ Skull Crushers – 9,9,8 x 28.5kg
Mobility E
Circuit (48 reps), Upper Body Weights (4940kg), Mobility (6 sets)
18 Oct
Trek – 3 x 20m
Accels – 2 x 5 x 10m (Freelap timing in ~1.90 secs)
Hard Tempo – 5,5 x 100m, 250m in 15.2, 16.2, 15.5, 15.5, 15.7 (15.6) & 14.9, 15.7, 15.4, 15.6, 15.7 (15.5)
39.7 (15.2,16.0,8.5)
Back Squat – 4 x 10 x 85kg
A1 Banded Tib Raise – 4 x 10 x 2 secs
A2 Kickstand Soleus Raise – 4 x 15 x 10kg
B1 Nordic Curls – 2 x 4 (4 secs)
B2 Seated Leg Kicks – 2 x 8 secs
Mobility F
Drills (300m), Accels (100m), Tempo (1250m), Lower Body Weights (3400kg), Circuits (110 reps), Mobility (3 sets)
Started raining halfway through my 10m runs. There was no wind so I was surprised my tempo runs were slower, particularly the 250m.
19 Oct
Bench Press – 10,10,6 x 70kg
Rotator Cuff – 3 x 10
A1 Sprinter Situps – 3 x 8 x 20kg
A2 Ab Wheel Rollout – 3 x 15
A3 Prone Pull Through – 3 x 10
Mobility G
Upper Body (1820kg), Mobility (8 sets), Core (9 sets)
Yet another solid week of training. I’m possibly holding back too much in the weights and need to really start picking a weight that will be a challenge for 10 reps. It’s not long before the reps drop to 8 so there’s a short window to get stronger. The volume of calf training is a bit much, it could be something I revisit as the current plan is to add another set next week.
I’m already eyeing 28th October, which is the first session I’ll run further than 10 metres flat out on the track (3 x 3 x 20m). Excited to put my Freelap timing system to good use and get some 10m splits.