The Speed Code (Nov 2024)

[Fraser_9to5]

Recovery from illness

9 December

ILL

My nausea has cleared up but I’m getting a fever at night and still have a very chesty cough. I did two 10 minute walks around the block and I feel like I’ve pulled my left hip flexor, possibly straining it from vomiting.

10 December

Hex Bar DL – 3 x 60kg, 2 x 80kg, 8 x 90kg

I was in bed until midday, more night fevers and very restless sleep. I weighed in at 66.3kg today, down 3.5kg in a week. I’m very aware of the muscle loss from bed rest and inactivity, especially combined with a low protein diet, so I wanted to do a single work set of a compound lift. I was sluggish in the warm up and didn’t push the reps but feel it’s at least some stimulus for my body.

The plan is to get back to work tomorrow and eat 3 normal meals.

11 December

90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Front/Back Fascia Line Flow (RDL Swings) – 3 x 5

I only did one pair of exercises, still not feeling great. I’m a bit concerned that I’ve strained a muscle as I feel weak when I try to exercise. I’ve only just built up my calories and my glycogen will likely be depleted so I’ll have a large breakfast tomorrow.

12 December

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Hip Internal Rotation Series – 3 x 20
Linear Decel, Lateral Push Out – 3 x 6
OH Laterals – 3 x 15 secs
Lateral Bound DB Punch lvl 1 – 3 x 6 x 3.5kg
Split Stance Contrast Jumps – 3 x 4 x 7kg / band
Single Leg Elevated Hip Thrust – 3 x 8
Pistol Squats – 3 x 6
Hex Bar DL – 8 x 80kg (belted)

Short on time and really pleased with the intensity I could manage here. I’ll be sore tomorrow but I’m back to eating normally and physically about 80%. I finished with a set of DL to continue waking my legs up, my lower back felt weak after Tues so I put my weight belt on as a precaution. Excited for zone 2 tomorrow as fitness will be where I need the most improvement. Still feverish at night and a lingering cough.

13 December

Exercise Bike – 35 mins (level 6, 90-100 Watts)

90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Front/Back Fascia Line Flow (RDL Swings) – 3 x 5 x 1.25kg
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5

I was surprised by just how little effort I needed on the exercise bike to drive my heart rate up. I’m continuing to recover but it feels like another 3-5 days before my sleep and recovery numbers from my wearable return to baseline. I don’t mind repeating phase 3, I will open with a broad jump and see how close I can get to 252cm, which was what I managed the first time round (2 weeks ago). I’ve lost around 3.5kg so it remains to be seen what that has done to my performance.

[Fraser_9to5]

Phase 3 – Week 1

14 December

Med Ball Chest Pass – 3 x 8
Med Ball Slams – 3 x 8
A1 Bench Press – 4 x 5 x 80kg
A2 Clap Push ups – 4 x 5
Pendlay Rows – 3 x 8 x 70kg
B1 Pull ups – 3 x 8
B2 DB OHP – 3 x 6 x 20kg

A little disheartened by how much I had to reduce the weights here, almost 10% weaker than three weeks ago.

15 December

Broad Jump, 5 – best of 240cm
90/90 Hip Lift – 1 x 5 reps
Dynamic Warm Up 2
A Walk, March, Skip, Switch, Triple – 2 x 15m
Bounds – 2 x 20m
Skips for Distance – 2 x 20m
Skips for Height – 2 x 20m
Accel March w Waist Harness – 2 x 10m x 45kg sled
Accel Bound w Waist Harness – 2 x 10m x 30kg sled
Accel March Bound Run – 2 x 15m x 30kg sled
Posture Hold – 2 x 10 secs
Band Resisted Load and Lift – 2 x 5
Banded Load & Lift w/ Switch – 2 x 5
Banded Load & Lift w/ 3x Switch – 2 x 3
Kneeling PVC 4 Step – 2 reps
7 Cone Kneeling No PVC – 4 reps
Heavy Resistance Sprint – 4 x 5m x 45kg
Medium Resistance Sprint – 3 x 10m x 30kg
3 point ISO hold – 3 x 5 secs
2 pt sprint – 2 x 10m
3 pt sprint – 2 x 10m in 1.85 secs Freelap
2 pt sprint – 2 x 20m
3 pt sprint – 2 x 20m in 3.15 secs Freelap
Non CM Versatile Rim Touch – 3 x 5
A1 Alternating Reverse Plank – 3 x 8
A2 TKE Partial Squat – 3 x 10

Wet track, 11 degrees, +2 m/s wind. I was a little disappointed with the 240cm broad jump but on reflection if I had produced 252cm that wouldn’t make sense as I haven’t fully recovered yet. I am eating 200-300 kcal above maintenance to replenish my glycogen stores and it’s likely that I have another 0.5kg of weight to put back on with ease. The session was good, very thankful for a clear day and I felt I executed most of the exercises well. It was just over 3 hours including driving to the track and unloading / loading all the weights, hopefully phase 4 has shorter accel sessions.

The plan is to rest up, eat a lot, and come back stronger for Tuesday. Before the session I weighed in at 67.0kg, I’d like to be 67.3kg or above for Tuesday.

16 December

90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Front/Back Fascia Line Flow (RDL Swings) – 3 x 5 x 1.25kg
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5

I felt good today, I had almost 500g of carbs yesterday and 375g today. Fuelled and ready to go.

17 December

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, Skip, Switch, Triple – 2 x 15m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
3 point ISO hold (5 secs) – 10m
Wickets – 4 x 20m in ~2.45-2.48 secs (Freelap)
20m Build 20m Fly – 4 x 20m in ~2.32 secs
Curvilinear Run Level 1 – 3 x 40m
Stiffness Skips – 3 x 2 x 20m
Bosch Snatch – 3 x 4
Nordic Eccentrics – 3 x 6
Airborne Lunge – 3 x 8 x 8kg

Wet track, 9 degrees, -3 m/s wind gusting to -5 m/s. Good session, not a fan of the wind but overall a lot of 90%+ intensity sprinting. The wind threw me off my wickets as it shortened my stride enough that the first two runs were stuttering.

18 December

REST

I couldn’t find any time to do the core workout.

19 December

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Hip Internal Rotation Series – 3 x 20
Partner Linear Decel / Lateral Push Out – 3 x 10m
Ring Agility Open Up Sprint Out – 3 x 2 reps
OH Lateral Reaction – 3 x 15 secs
Lateral Bound DB Punch Level 1 – 3 x 6 x 3.5kg
Split Stance Contrast Jumps – 3 x 4
SL Elevated Hip Thrust – 3 x 8
SL Box Step Down – 3 x 6

I enjoyed that, mainly because it was short, finishing in 75 minutes. I didn’t feel that explosive in the ring agility sprint outs but the contrast jumps and lateral bounds were good.

I’m continuing to be grateful for every lower body session that isn’t pouring with rain or on icy ground, not sure I’ll be able to get through winter without missing some sessions.

20 December

Exercise Bike – 35 mins (level 6, 100 Watts)

90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Front/Back Fascia Line Flow (RDL Swings) – 3 x 5 x 1.25kg
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5

Good bike workout, my heart rate is still quick to rise but I didn’t want to go easy so I held 100 Watts. Core workout was simple.

Really pleased with that week, I’m still not 100% but I’m pretty close. I’ll test my broad jump again and would expect to be back over 250cm by Sunday.

[Fraser_9to5]

Phase 3 – Week 2

21 December

Med Ball Chest Pass – 3 x 8
Med Ball Slams – 3 x 8
A1 Bench Press – 4 x 4 x 85kg
A2 Clap Push ups – 4 x 5
Pendlay Rows – 3 x 8 x 75kg
B1 Pull ups – 3 x 6 x 5kg
B2 DB OHP – 8,8,7 x 20kg

Pleased to increase the numbers from last week, I felt much more powerful. My left shoulder caused me problems in the final reps of OHP so I had to stop at 7.

Excited to weigh myself tomorrow, I really notice the lost weight and while I want to put it back on I’m cautious about rushing it and ending up putting on fat mass.

22 December

Broad Jumps, 5 – best of 240cm
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, March, Skip, Switch, Triple – 2 x 15m
Bounds – 2 x 20m
Skips for Distance, Height – 2 x 20m
Accel March w Waist Harness – 2 x 10m x 45kg sled
Accel Bound w Waist Harness – 2 x 10m x 30kg sled
Accel March Bound Run – 2 x 15m x 30kg sled
Posture Hold – 2 x 10 secs
Band Resisted Load and Lift – 2 x 5
Banded Load & Lift w/ Switch – 2 x 5
Banded Load & Lift w/ 3x Switch – 2 x 3
Kneeling PVC 4 Step – 2 x 5m
7 Cone Kneeling No PVC – 2 x 10m
Heavy Resistance Sprint – 4 x 5m x 45kg sled
Medium Resistance Sprint – 3 x 10m x 30kg sled
3 point ISO hold – 3 x 5 secs
A1 3D Split Stance Lateral Pushout – 3 x 5
A2 1/2 Kneel Lateral Acceleration – 3 x 10m
Non CM Versatile Rim Touch – 3 x 5
B1 Alternating Reverse Plank – 3 x 8
B2 TKE Partial Squat – 3 x 10

Another big session, glad to get it finished. It was a wet track and a headwind which meant the broad jump was probably better than last week but I ended up recording the same distance. Everything else felt solid, frustratingly I’m 66.7kg, down a little on last week, so I really need to get eating.

23 December

90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Leg Swings – 3 x 10
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5

A single change of exercise, preferred this version.

24 December

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, Skip, Switch, Triple – 2 x 15m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
3 Position ISO Holds – 3 x 5 secs
Wickets – 2 x 20m in 2.32 secs
20m Build 20m Fly – 4 x 20m in 2.28 secs
Curvilinear Run Level 1 – 3 x 40m
Stiffness Skips – 3 x 2 x 20m
Bosch Snatch – 2 x 4, 1 x 4 x 0.5kg per hand
Nordic Eccentrics – 3 x 6
Airborne Lunge – 3 x 8 x 8kg

Wet track, 11 degrees, no wind. Really liked this session, nice temperature and no wind. My wickets were really smooth and the flying runs too. It feels like my fitness has come back following my illness so I’m ready to push on with Phase 4.

25 December

90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Leg Swings – 3 x 10
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5

Nice and simple.

26 December

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Hip Internal Rotation Series – 3 x 20
Partner Linear Decel / Lateral Push Out – 3 x 10m
Ring Agility Open Up Sprint Out – 3 x 2 reps
OH Lateral Reaction – 3 x 15 secs
Lateral Bound DB Punch Level 1 – 3 x 6 x 3.5kg
Split Stance Contrast Jumps – 3 x 4
SL Elevated Hip Thrust – 3 x 8
SL Box Step Down – 3 x 6

Much better second time round, the ground was firmer for the change of direction drills which helped a lot. Ready for phase 4!

27 December

Exercise Bike – 35 mins (level 6, 100 Watts)

90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Leg Swings – 3 x 10
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5

My HR monitor was telling me I was in zone 3 the whole time but in terms of difficulty it felt how people describe zone 2 (able to nasal breathe throughout). I’ve had an elevated heart rate from an ongoing infection which is pushing all my numbers up.

Pleased with this week of training and it’s setting me up nicely for phase 4. I’d like to get my broad jump back to 250cm or above and my weight back to 68kg or higher.

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