GPP 3
20 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 – 111,121,121,111 in
16.9, 17.8, 17.6, 17.5, 17.8, 17.4, 18.1 (17.6)
17.6, 17.5, 17.6, 17.3, 17.3, 17.4, 17.5 (17.5)
Mobility A
Drills (320m), Tempo (1480m), Throws (24), Mobility (6 sets)
This is the start of a rainy few weeks so it’s much softer underfoot and so these grass runs can’t be compared to previous weeks in terms of time.
21 Oct
Broad Jumps – 4, best of 240cm
Box Jumps – 3 x 5
Hill Runs – 3 x 3 x 20m
Uphill Broad Jumps – 3 x 15
RLESS – 3 x 9 x 67.5kg
KB Jump Squat – 3 x 8 x 15kg
A1 RDL – 3 x 9 x 75kg
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 (88), Accels (180m), Lower Body weights (7110kg), Circuit (76 reps), Core (9 sets), Mobility (2 sets)
Pleased to see my broad jump improve, at some point I’ll sit down and start comparing last year’s winter season to see how I measure up.
22 Oct
Mobility C
Drills – A walk (MB), A March, A Skip (MB), A Switch 4 x 10m
Dribble Ankle, Calf, Knee, SL scissor 4 x 10m
Bike Tempo – 2 x 7 x 45 secs on 15 secs off 160W, 105rpm
Waterloo – 15 reps in 4:05
Drills (280m), Bike Tempo (1400m), Circuit (180 reps), Mobility (6 sets)
Makeshift session as I couldn’t get to a patch of grass to do my tempo runs. I’m generally trying to avoid the bike tempo as I feel it disproportionately fatigues my quads.
23 Oct
Box Jumps – 3 x 5
Hill Runs – 2 x 10 x 10m
A1 Banded Tib Raise – 5 x 8 x 2 secs
A2 Standing Calf Raise – 5 x 12 x 65kg (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 (3900kg), Mobility (4 sets), Circuit (40 reps), Core (9 sets)
Calf raise was previously using a Hex Bar, now I’m loading a barbell on my back and standing right next to the squat rack for balance and it was so much better.
24 Oct
A1 BB Rows – 3 x 8 x 65kg
A2 Plate Toss – 3 x 8 x 10kg
B1 DB Incline Press – 3 x 10 x 25kg
B2 Clap Pushups – 3 x 8
BB Overhead Press – 10,10,8 x 35kg
EZ Skull Crushers – 10,9,8 x 28.5kg
Mobility E
Circuit (48 reps), Upper Body Weights (5050kg), Mobility (6 sets)
25 Oct
Trek – 3 x 20m
Accels – 3 x 4 x 10m (Freelap timing in 1.85-1.90 secs)
Hard Tempo – 2 x 4 x 100m, 300m in
15.4, 15.1, 15.4, 14.9 (15.2)
15.4, 15.0, 15.3, 15.1 (15.2)
15.4/14.9/15.7 (46.2)
Back Squat – 5 x 9 x 90kg
B1 Nordic Curls – 2 x 4 (4 secs)
B2 Seated Leg Kicks – 2 x 8 secs
A1 Banded Tib Raise – 5 x 8 x 2 secs
A2 Kickstand Soleus Raise – 5 x 20 x 5kg
Mobility F
Drills (300m), Accels (120m), Tempo (1100m), Lower Body Weights (4050kg), Circuits (150 reps), Mobility (3 sets)
Great 10m runs, I emphasised my forward lean in the first few strides and that meant running consistent 1.85’s. I should have been braver with the back squat and tried sets of 10 as I still had something in the tank.
26 Oct
Bench Press – 9,9,8 x 72.5kg
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 (1880kg), Mobility (8 sets), Core (9 sets)
Tough week! I could do with a break, I’m starting to feel quite a lot of fatigue so will prioritise recovery measures. I believe it’s 20m track sprints on the 28th which will be very exciting for me using my new Freelap timing system.