GPP/SPP 1
27 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 6 x 4kg
Grass Tempo – 111,212,121,111 in
17.4, 18.1, 17.3, 17.3, 17.4, 17.5, 17.2, 17.5 (17.5)
17.2, 17.1, 18.0, 17.7, 17.0, 17.3, 17.5 (17.4)
Mobility A
Drills (320m), Tempo (1580m), Throws (18), Mobility (6 sets)
28 Oct
Broad Jumps – 4, best of 238cm
Box Jumps – 3 x 5
Accels – 3 x 3 x 20m in ~3.20 freelap
RLESS – 3 x 7 x 72.5kg
KB Jump Squat – 3 x 7 x 15kg
A1 RDL – 3 x 8 x 80kg
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 – 8 x 25, 27.5, 30kg
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 (43), Accels (180m), Lower Body weights (6,600kg), Circuit (76 reps), Core (9 sets), Mobility (3 sets)
Chucking it down with rain and a bit of a headwind. Didn’t stop me from using my Freelap and loving every rep. I was slightly slower to 10m than previous weeks, around 1.92-1.94, with ~1.28 secs from 10-20m it brought my total time to around 3.2 seconds. I have no real comparison, the main times I tracked last season were 30m, where I was running around 4.45 secs. If you assume I can cover 20-30m in 1.10 secs I’d be at 4.3 secs, plus 0.20 for reaction time and first movement not actually being when I release the timing button, I’d be at 4.50. My 20-30m time may well be more like 1.15 secs, we’ll have to see this time next week when I do my first 30’s of the year.
29 Oct
Mobility C
Drills – A Walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Grass Tempo – 111,121,121,111 in
17.1, 17.8, 17.4, 17.2, 17.3, 17.4, 17.2 (17.4)
16.8, 17.4, 17.2, 17.5, 16.9, 17.3, 17.4 (17.2)
Waterloo – 10 reps in 3:06
Drills (320m), Tempo (1480m), Circuit (120 reps)
I had to bike to the track so didn’t take my 4kg med ball as it’s only 2 drills. A little rainy but surprisingly firm underfoot, felt like I was holding my technique well.
30 Oct
Box Jumps – 3 x 5
Hill Runs – 2 x 10 x 10m
Back Squats – 2 x 3 x 8 x 100kg
A1 Banded Tib Raise – 2 x 10 x 2 secs
A2 Standing Calf Raise – 2 x 10 x 75kg (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 (6300kg), Mobility (4 sets), Circuit (20 reps), Core (9 sets)
I can’t do my usual Submax Speed End session on the Wednesday so I put the weights here as I’ll be running on Thurs instead. Quite pleased to handle 100kg the way I did.
31 Oct
A1 BB Rows – 3 x 8 x 65kg
A2 Plate Toss – 3 x 8 x 10kg
B1 DB Incline Press – 3 x 8 x 27.5kg
B2 Clap Pushups – 3 x 8
BB Overhead Press – 3 x 8 x 40kg
EZ Skull Crushers – 3 x 8 x 31kg
Mobility E
Circuit (48 reps), Upper Body Weights (4584kg), Mobility (6 sets)
1 Nov
Mobility F
Mobility (3 sets)
2 Nov
Trek – 3 x 20m
Accels – 3 x 4 x 10m
Hard Tempo – 4 x 100m in 15.8,15.3,16.6,15.9
4 x 100m in 15.5,15.3,17.0,15.6
300m in 15.3/17.1/17.7 (50.1)
200m in 15.4/15.6 (31.0)
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Banded Tib Raise – 2 x 10 x 2 secs
B2 Kickstand Soleus Raise – 2 x 20 x 5kg
Bench Press – 3 x 8 x 77.5kg
Rotator Cuff – 3 x 10
C1 Sprinter Sit ups – 2 x 8 x 20kg
C2 Ab Wheel Rollout – 2 x 15
C3 Prone Pull Through – 2 x 10
Mobility G
Drills (300m), Accels (120m), Tempo (1300m), Upper Body Weights (1860kg), Circuits (70 reps), Mobility (8 sets), Core (6 sets)
Bumper session here, usually it’s only bench press but I had an office day on the 1st Nov so had to push the session a day. Also met by Storm Ciaran, which only affected the tempo runs and not the 10m sprints. I didn’t take my Freelap so no times but I’m not that fussed about 10 metres. There was a very strong wind on the bench which meant a 17 second 100m on one rep. This season the focus is on not cutting out prescribed exercises without a good reason but I fell short today and had no enthusiasm for the final core circuit.
This Saturday will be 30m runs, I’ll be timing them regardless but would like a day when it isn’t wind and rain. I feel so much more physically prepared this season and I’m really excited about setting a 30m baseline which I will improve as the weeks go on. My expectation is something around 4.30 seconds, which if you add in reaction time and first movement would equate to 4.50 hand timed. The fastest I managed last winter was 4.40 hand timed but that wasn’t until the competition phase.