SPP 1
10 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
18.3,16.9,17.9,34.4,17.8,35.2
36.2,17.7,35.5,16.2,16.7,17.1
Mobility A
Drills (320m), Tempo (1680m), Throws (18), Mobility (6 sets)
Poor sleep, reflected in some quite slow times.
11 Nov
Broad Jumps – 4, best of 240cm
Box Jumps – 3 x 5
Accels – 2 x (20m PU, 20m chute, 30m fall)
2 x 3 x EFE 60m
RLESS – 3 x 8 x 77.5kg
KB Jump Squat – 3 x 7 x 15kg
A1 RDL – 3 x 7 x 90kg
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 – 2 x 7 x 35kg
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 (no ankle collapse step overs)
Jumps (43), Accels (200m), Max Velocity (180m), Lower Body weights (6,905kg), Circuit (76 reps), Core (9 sets), Mobility (2 sets)
This session was too long at almost 3 hours. The second acceleration run was meant to be a sled and I bought a mini running parachute online which was woefully inadequate. I timed my 20m at 3.33 secs, roughly what I can do unaided. It may be a whole different story with a headwind but today was very still.
I really went for it in the weights session, only one more week of RLESS and then the focus moves to back squats. I’ve been putting away 4000 kcal on Saturdays as it’s a huge session.
12 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
17.0,17.0,16.8,17.1,33.4,17.8
16.6,34.0,17.3,16.4,16.4,15.6
Waterloo – 15 reps in 4:25
Drills (320m), Tempo (1480m), Circuit (180 reps), Mobility (5 sets)
13 Nov
Box Jumps – 3 x 5
Accels – 3 x 30m in 4.35 freelap
3 x 4 x 60m (20m IL) (~3.15, 8.00 freelap)
A1 Banded Tib Raise – 5 x 10 x 2 secs
A2 Standing Calf Raise – 5 x 10 x 90kg (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 (330m), Max Velocity (360m), Lower Body Weights (4500kg), Mobility (4 sets), Circuit (50 reps), Core (9 sets)
My legs are heavy from weights and a bit achey, no surprises in the 30m runs and a bit of a headwind. The 60’s were consistent, it would be 8.20 including reaction but I know from my 30m time that I’m only running about 1.2 secs per 10m at the intensity limit so 8 flat is spot on. Next week it moves to 25m IL and I’d hope to instantly drop a tenth over 60m.
14 Nov
A1 BB Rows – 3 x 8 x 67.5kg
A2 Plate Toss – 3 x 8 x 10kg
B1 DB Incline Press – 3 x 7 x 32.5kg
B2 Clap Pushups – 3 x 7
BB Overhead Press – 3 x 8 x 45kg
EZ Skull Crushers – 8,8,6 x 36kg
Mobility E
Circuit (45 reps), Upper Body Weights (4860kg), Mobility (6 sets)
15 Nov
Trek – 3 x 20m
2 x 4 x 60m (20m IL) (~3.10, 7.85 freelap)
Hard Tempo
300m in 14.5/15.7/16.1 (46.4)
200m in 14.6/15.0 (29.6)
Back Squat – 2 x 3 x 6 x 110kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Banded Tib Raise – 5 x 8 x 2 secs
B2 Kickstand Soleus Raise – 5 x 20 x 10kg
Drills (300m), Accels (160m), Max Velocity (240m), Tempo (500m), Lower Body Weights (5040kg), Circuits (150 reps), Mobility (3 sets)
Healthy tailwind but I could tell from skips & bounding that I was quite springy today. I held back on squats as I’m really feeling the cumulative fatigue.
16 Nov
Bench Press – 3 x 8 x 82.5kg
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 (1980kg), Mobility (8 sets), Core (9 sets)
Reasonably good week, pleased to use the Freelap timing system more frequently. I’ve run myself into the ground in the weight room and need to get through SPP 2 before the volume really backs off. I feel confident that I’m in a better place than last year and I just need to trust the process and let the times come.