GPP/SPP 2
3 Nov
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
Track Tempo – 111,212,212,111 in
16.9,17.3,16.0,36.3,17.9,34.8
35.4,17.1,34.7,16.9,16.416.9
Mobility A
Drills (320m), Tempo (1680m), Throws (18), Mobility (6 sets)
Too boggy so I went round the track. It was much nicer but for my calves the soft ground is supposedly better so it’ll have to remain an occasional treat. Good to do some 200’s as well.
4 Nov
Broad Jumps – 4, best of 237cm
Box Jumps – 3 x 5
Accels – 3 x 2 x 30m
to 20m in 3.15-3.20 freelap
to 30m in 4.35 freelap (~4.50 hand timed)
RLESS – 3 x 7 x 75kg
KB Jump Squat – 3 x 7 x 15kg
A1 RDL – 3 x 8 x 85kg
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 8 x 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
Great to run 30m, albeit in driving rain. I only had two runs where both freelap and hand timing recorded correctly and both hand times were exactly 0.15 secs slower than Freelap – nice to have a conversion from last year’s times. I got down to 4.40 there so I’d want under 4.25 freelap. At the very least I have a time on the board which I can look to better each week.
Lacked intensity in the gym, didn’t push the RLESS like I should have but RDL was spot on.
Jumps (43), Accels (180m), Lower Body weights (6,945kg), Circuit (76 reps), Core (9 sets), Mobility (3 sets)
5 Nov
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
Track Tempo – 111,121,121,111 in
17.3,16.6,17.0,16.8,35.4,17.0
17.2,34.6,16.8,17.1,16.7,17.0
Waterloo – 10 reps in 3:05
Drills (320m), Tempo (1480m), Circuit (120 reps), Mobility (5 sets)
I much prefer track tempo and it’s in trainers so the impact isn’t ridiculous. Great session and done in 55 minutes.
I fell asleep early and forgot to use the massage gun on my calves. Really need to stay on top of my calf muscles as they’re a weak point.
6 Nov
Box Jumps – 3 x 5
Hill Runs – 2 x 10 x 10m
A1 Banded Tib Raise – 4 x 10 x 2 secs
A2 Standing Calf Raise – 4 x 12 x 80kg (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 (3840kg), Mobility (4 sets), Circuit (40 reps), Core (9 sets)
7 Nov
A1 BB Rows – 3 x 7 x 67.5kg
A2 Plate Toss – 3 x 8 x 10kg
B1 DB Incline Press – 3 x 8 x 30kg
B2 Clap Pushups – 3 x 8
BB Overhead Press – 3 x 8 x 42.5kg
EZ Skull Crushers – 3 x 8 x 33.5kg
Mobility E
Circuit (48 reps), Upper Body Weights (4680kg), Mobility (6 sets)
I’m possibly too reserved in my choice of weight, only increasing 2.5kg here and there and still capable of hitting the 8 rep target in all sets. Only a few more weeks left of the muscle-building phase, trying to take advantage of it as much as possible.
8 Nov
Trek – 3 x 20m
Accels – 3 x 4 x 10m in ~1.90 freelap
Hard Tempo – 4 x 100m in 14.5,14.4,15.3,16.0
300m in 14.6/16.5/17.8 (48.9)
200m in 15.5/15.4 (30.9)
150m in 24.0
Back Squat – 2 x 3 x 8 x 105kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Banded Tib Raise – 4 x 10 x 2 secs
B2 Kickstand Soleus Raise – 4 x 20 x 5kg
Drills (300m), Accels (120m), Tempo (1050m), Lower Body Weights (3960kg), Circuits (130 reps), Mobility (3 sets)
Strong diagonal wind that favoured my runs on half the reps and hindered me on the others.
9 Nov
Bench Press – 8,8,7 x 80kg
Rotator Cuff – 3 x 10
A1 Sprinter Sit ups – 3 x 8 x 20kg
A2 Ab Wheel Rollout – 3 x 15
A3 Prone Pull Through – 3 x 10
Mobility G
Upper Body (1840kg), Mobility (8 sets), Core (9 sets)
Nice to push myself to the point where I can’t complete all reps.
Another great week, calculating my squat 1RM I hit 130kg this week and only managed 124kg all of last year. I’ve put much more focus on squats in this winter block so I’m expecting some decent numbers come January.
I feel in a great place going into SPP, week 3 is where it gets really intense so there’s still a few weeks of higher volume weight training.