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18 Apr
Yoga for athletes
19 Apr
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Hex DL/RDL Combo – 3 x 4 x 100kg
DB Oscillating RLESS – 3 x 8 x 10kg
Achilles Combo – 2 x 35 secs, 7 reps20 Apr
Core – 3 supersets
21 Apr
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Hex DL/RDL Combo – 3 x 4 x 100kg
DB Oscillating RLESS – 3 x 8 x 10kg
Achilles Combo – 2 x 35 secs, 7 repsSame as last week, I breezed through it.
22 Apr
Yoga for athletes
24 Apr
Trek (plyometrics) – 2 x 20m
Accelerations
3 x 30m in ~4.45 secs
Sprints
80m, 100m, 120m (12 mins / 14 mins) in 10.06, 12.41, 15.15Big tailwind, like a +4m/s, wouldn’t have been a legal time if it was an official race. I did feel good though, it’s probably more like 12.7 for 100m and with reaction time maybe 12.85-90.
25 April
Runner’s Yoga
Core – 3 supersetsHere’s the yoga, it’s under 10 minutes but really opens up the hips
26 April
Overhead Plate Squat – 2 x 6 x 20kg
Weighted Jump to High Pull – 4 x 4 x 30kg
Velocity Squat – 4 x 4 x 70kg
Achilles Combo – 2 x 35 secs, 7 repsFor the velocity squat the aim was a 0.5 second concentric. It’s a 1-2 second eccentric then a 1 second pause. It’s meant to be about 60% of your 1RM and I felt like 70kg was the right intensity.
28 April
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Weighted Jump to High Pull – 4 x 4 x 30kg
Velocity Squat – 4 x 4 x 70kg
Achilles Combo – 2 x 35 secs, 7 repsI forgot my Cossacks and my adductors let me know about it so I put them back in.
29/30 April
Runner’s Yoga
Core – 3 supersetsI had a really busy Friday and only squeezed in some core, then I did the yoga and other core on the Saturday morning.
1 May
Trek (plyometrics) – 2 x 20m
Accelerations
2 x 20m, 1 x 30m, 1 x 40m in ~3.3, 4.5, 5.6 secs
Sprints
4 x 120m EFM (10 mins) timed flying 80m in 9.53, 10.00, 9.66, 9.78As explained earlier in the log, EFM is Easy-Fast-Maintain and the 120m is broken up into 40m sections. I timed the final 80m and it’s roughly where I’d expect to be (averaging 1.2 secs per 10m). My top speed is closer to 1.1 secs but I can’t expect to hold that with no real speed endurance training. While accelerating for the second run I felt my right hamstring tighten up so that was 90-95%. I had my massage stick with me so I used that prior to the 3rd and 4th runs. I can probably go sub 13 seconds for 100m but not as close to 12 seconds as I’d like. I’m not running the County Champs so I’ll find an open meeting near me in May/early June and sign up.
Here’s the velocity squats.
2 May
Runner’s Yoga
Core – 3 supersets3 May
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Weighted Jump to High Pull – 4 x 4 x 30kg
Velocity Squat – 4 x 4 x 70kg
Achilles Combo – 2 x 35 secs, 7 rep5 May
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Weighted Jump to High Pull – 4 x 4 x 30kg
Velocity Squat – 4 x 4 x 70kg
Achilles Combo – 2 x 35 secs, 7 rep7 May
Core – 3 supersets
8 May
Trek – 1 x 20m
Sprints – 3 x 200, 2 x 200 (2.5 mins / 10 mins) in 27.7, 28.7, 28.9, 29.7, 30.9This is one from my University sprint training days, known as “The Dirty 200” session. The goal is to run all five around 2 seconds slower than your personal best. At the time my PB was 23.8 but today the aim was to a) complete the session and b) try and hit a 28.0 average.
The third run ruined me even with the 10 minute break, but I’m pleased I dragged myself over the line on the last rep. The first rep is always fast so if you try it imagine giving 85% in all reps but the first one should be run at 80% to end up with the right time. I was actually quite pleased with 27.7, it was very smooth and casual, able to look around as I run and not exert myself much.
It looks like my local athletics club (Tonbridge) host an evening track meet on 1st June so I plan to do a “fake” meet next weekend, where I run a flat out 100m and 200m, then I’ll do another few weeks and get a real electronic time on the 1st.
9 May
Runner’s Yoga
A1 Sprinter Situps – 3 x 8 x 20kg
A2 Bear Dogs w single arm move – 3 x 10
A3 Leg Lowers – 3 x 15I took out some of the mobility exercises and put all the core together into a superset.
10 May
Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Floor to Ceiling Jumps – 3 x 10
High Knee Running – 3 x 40 contactsThis was my deload, some simple plyos and then a speed endurance drill.
11 May
Around The Square – 3 x 4
Single Leg Bench Hops – 2 x 8
Depth Jumps – 3 x 5 x 45cm
Seated Box Jumps – 3 x 8Depth jumps are quite intense but hopefully my CNS recovers for Sunday’s time trial.
13 May
Runner’s Yoga
A1 Sprinter Situps – 3 x 8 x 20kg
A2 Bear Dogs w single arm move – 3 x 10
A3 Leg Lowers – 3 x 1515 May
Full warm up, plyos etc.
100m in 12.60
200m in 26.19This was the weekend of the County Championships but I’d made other plans so I did a hand timed 100/200m at the local track instead. It’s hard to know how much to add on for reaction time because I’m not exactly pressing the timer on first movement. I would say 12.75 and 26.35 sound about right, though I’d like to think if I was racing other people I’d go faster.
I have another two weeks to maintain speed and hopefully there’s a local meet on 1st June.
Here’s my 100m
17 May
Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Floor to Ceiling Jumps – 3 x 10
High Knee Running – 3 x 40 contacts18 May
Around The Square – 3 x 4
Single Leg Bench Hops – 2 x 8
Depth Jumps – 3 x 5 x 45cm
Seated Box Jumps – 3 x 819 May
Uphill Sprints – 4 x 20m
Uphill Broad Jumps – 3 x 15
Plate Snatch to Box – 3 x 4 per legThe plate snatch to box I got from here https://youtu.be/wd6UESSBOk0?t=216
22 May
Trek – 2 x 20m
Accels – 3 x 30m in 4.45
Sprints – 80m, 100m, 120m (10 mins / 12 mins) in ??, 12.81, 15.22My spike plates were hanging off my shoes for the longer runs, I’ve just got home and glued them back on. Always annoying to incorrectly press the start/stop on my watch and not get a time as the 80m felt fast. Slight tailwind here so pleased with the times, I ran 15.15 with a big tailwind in late April.
The local track meet is on the 7th June so I may not take part, especially since I’d need to register at 5.30pm for the 100m and I’m very unlikely to be done with work by then. It would be nice to register an official electronic time but I’m not overly bothered by it so I may stop next week.
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