The Speed Code (Nov 2024)

[Fraser_9to5]

Phase 4 – Week 3

11 January

Med Ball Chest Pass – 3 x 8
Med Ball Slams – 3 x 8
A1 Bench Press – 4 x 4 x 90kg
A2 Clap Push ups – 4 x 5
Pendlay Rows – 3 x 6 x 77.5kg
B1 Pull ups / Chin Ups / Pull Ups – 8/8/8
B2 DB OHP – 3 x 6 x 22.5kg

I mixed up the pull ups slightly, kept to a strict 30 bpm tempo. It’s great to have two upper body sessions and I’ll think about mixing this up soon.

Despite it last snowing on Wed 8th, temperatures have barely gone above freezing since then so the ground is frozen and there’s still snow on the athletics track. The current plan is to do Agility again tomorrow, then Accels on Tuesday 14th and Max Velocity on Thursday 16th to finish off phase 4. If the ground is solid I’m not sure there’s anywhere suitable to exercise.

12 January

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Barefoot Freestyle – 4 mins
Hip Internal Rotation Series – 3 sets
Harden Series – 5 reps
Box Mirror Drill – 3 x 15 secs
Box Drop Cross Step Curve Run – 3 reps per side
Flip to Guard 15 yard – 3 x 15m
Change of Pace Figure 8’s – 3 x 30 secs
Jump Cut Plyos – 3 x 4
Band Rapid Lateral Level 2 – 3 x 6
Side Plank Hip Abduction – 2 x 8
Copenhagen ISO Plank – 2 x 20 secs

It’s frosty so I moved agility to the first session. It worked perfectly, the local tennis court had thawed enough that I could do all my exercises there or in my garage gym. Now all I need is for the next 48 hours to melt the snow on the athletics track…

13 January

90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 5
Cat Camel Breathing – 3 x 5
Side Plank Banded Row – 3 x 12
Single Leg Turn – 3 x 5
Ab Wheel – 3 x 10
Weighted OH Squat – 3 x 4 x 15kg

Nice to see the reps go up, I reduced the rest periods and found it a great challenge.

14 January

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Band Resisted Hip Drives – 2 x 10
Anaerobic Wall Sprints – 2 x 10 secs
Switch – 2 x 10
A Walk, March, Skip, Switch, Triple – 2 x 15m
Bounds, Skips for Distance, Height – 2 x 20m
Accel March w Waist Harness – 2 x 15m x 50kg sled
Accel Bound w Waist Harness – 2 x 15m x 35kg sled
Accel March Bound Run – 2 x 30m x 35kg sled
7 Cone 2 Point Stance – 4 x 10m
Heavy Resistance Sprint – 3 x 5m x 50kg sled
Medium Resistance Sprint – 3 x 10m x 35kg sled
Light Resistance Sprint – 2 x 15m x 20kg sled
Drop in Sprint – 2 x 10m
3 point sprint – 2 x 20m in 3.10 secs
1/2 Kneel Sprint – 6 x 15m
Hip Flip Sprint – 6 x 15m
Sprint with mid-cone split – 4 x (2 x 15m)
Triple Broad Jump – 4 reps (7.80m, 7.90m, 7.80m, 7.90m)
Double Depth Jumps – 3 x 3
Banded SLRDL – 3 x 6 per side

Wet track, 8 degrees, +2 m/s wind. So nice to be back on the track, it felt warm given how cold it’s been for the last week. This was 2h40 start to finish, it really is a big workout. The triple broad jump was nice to see, I went 30cm further than two weeks ago. I will measure my single broad jump at the start of phase 5. Feeling really good right now, nutrition and recovery are on point and I’m looking forward to the max. velocity session.

15 January

A1 Bench Press – 3 x 8 x 80kg
A2 DB Rows – 3 x 8 x 32kg
B1 Pull/Chin/Pull ups – 3 x 8 x BW
B2 DB OHP – 3 x 6 x 22.5kg
90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 5 x 10kg
Cat Camel Breathing – 3 x 5
Side Plank Cable Row – 3 x 12 x 15kg
Single Leg Turn – 3 x 5
BB Rollout – 3 x 12
Weighted OH Squat – 3 x 4 x 15kg

I cut the rest periods here and it was a good workout.

16 January

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, Skip, Switch, Triple – 2 x 10m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
Wickets – 6 x 20m in 2.38 secs
20m Build 20m Fly – 2 x 20m in 2.30 secs
1 x 40m in 5.45 secs (3.19 / 4.29 for 20m / 30m)
Reactive Step Up Jump – 3 x 5
Overcoming Ankle Isometric – 5 x 5 secs
Overcoming Glute Isometric – 5 x 5 secs

Damp track, 8 degrees, -1 m/s wind. Good session, really nice rhythm through the wickets. I thought I had two 40’s so I was a bit frustrated to have a slow rep and not get a chance to redeem myself. Definitely ready for phase 5.

17 January

Exercise Bike – 40 mins (level 6, 110/105/100 Watts)

90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 5
Cat Camel Breathing – 3 x 5
Side Plank Banded Row – 3 x 12
Single Leg Turn – 3 x 5
Ab Wheel – 3 x 10
Weighted OH Squat – 3 x 4 x 15kg

I couldn’t hack 45 minutes on the bike so I stopped early. I did see another jump in fitness, managing 5 Watts more than last week. I do like this core workout but it’s now the 9th time I’ve done it and I’m ready to move on.

I’ve reigned in my calories this week having indulged a lot at the start of the year, possibly too low as I don’t have as much energy.

Hoping to start phase 5 with a 250cm+ broad jump and really push on. Volume comes down which my legs will appreciate.

[Fraser_9to5]

18 January

Med Ball Chest Pass – 3 x 8
Med Ball Slams – 3 x 8
Bench Press – 4 x 4 x 90kg
Pendlay Rows – 3 x 6 x 80kg
A1 Pull ups / Chin Ups / Pull Ups – 8/8/8
A2 BB OHP – 8 x 40kg, 2 x 8 x 40kg

I mixed it up a little more today, no clap push ups and OHP with a barbell. So much stronger in rows today, back to my best.

19 January

Broad Jump – 4, best of 246cm
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk with Med Ball – 2 x 15m
A March – 2 x 15m
A Skip with Med Ball – 2 x 15m
A Switch – 2 x 15m
Triple A’s with Med Ball – 2 x 15m
Skips for Distance – 2 x 20m
Skips for Height – 2 x 20m
Bound – 2 x 20m
7 Cone Kneeling – 4 reps
7 Cone 2 Point Stance – 4 reps
Heavy Resistance Sprint from 2 point – 6 x 3 secs x 50kg sled
Accels – 3 x 10m, 3 x 20m, 2 x 30m – 1.90 / 3.09 / 4.32 secs
Reaction / Breakdown / Run Out – 6 reps
Med Ball High Toss – 3 x 5 x 5kg

Damp track, 2 degrees, +2 m/s wind. I liked that session layout, nearly all flat out acceleration and not much change of direction. My sled was a bit too heavy, it’s fine from a 3 point but from a falling start I couldn’t get going quickly enough. The times were a bit slow but I know how important warm legs are and this was one of the coldest sessions I’ve done. For the same reason I was happy with the broad jump, and it might have been 250cm on a warmer day.

20 January

90/90 Hip Lift – 5 reps
Core Decel COD – 3 x 7 x 5kg
MB Negative Hop Shot Putt – 3 x 4
MB Overhead Lateral Rapid 2 Step – 3 x 5
Foot Stability Lateral Line Stretch – 3 x 3
MB Diagonal High Toss – 3 x 4
Front/Back Fascia Line Flow (RDL Swings) – 3 x 4

Happy with the final set of exercises.

21 January

90/90 Hip Lift – 5 reps
Dynamic Warm Up
A Walk with Med Ball – 2 x 10m
A Skip with Med Ball – 2 x 10m
A Switch – 2 x 10m
Triple A’s with Med Ball – 2 x 10m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
Wickets – 4 x 20m in 2.38 secs
20m Build 20m Fly – 1 x 20m in 2.28 secs
Accels – 2 x 40m in 4.50 secs (20/30m in 3.18/4.35 secs)
Hurdle Stiffness with Sprinter Stride – 4 sets
1 Foot Dunk Session – 8 mins

Damp track, 3 degrees, no wind. I felt really flat going into this session and the cold weather didn’t help. I was relieved that the flying runs were roughly where I wanted to be and a little disappointed in the 40’s. I enjoyed the dunk session despite doing next to no single leg jumps – I should be much more comfortable with a 2 foot jump.

22 January

90/90 Hip Lift – 5 reps
Core Decel COD – 3 x 7 x 5kg
MB Negative Hop Shot Putt – 3 x 4
MB Overhead Lateral Rapid 2 Step – 3 x 5
Foot Stability Lateral Line Stretch – 3 x 3
MB Diagonal High Toss – 3 x 4
Front/Back Fascia Line Flow (RDL Swings) – 3 x 4

This was very rushed at 6.00am before getting the train to work. A few exercises involve making noise which I was very conscious of, so I modified the exercises. In future I might try and fit these somewhere else in the week, though it’s only two more Wednesdays to go.

23 January

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Reaction Footwork/Slide/Sprint – 3 x 2 runs
Hip Flip Partner Chase Level 2 – 3 x 2 runs
Reaction to Live Guarding – 5 runs
Jump Cut Plyos – 3 x 8 jumps
Rotational Hurdle Jump – 3 x 3 reps
2 Foot Dunk Session – 8 mins

Nice short session, 1 hour total. I did it all on a tennis court which offered great grip, finishing with 2 foot dunks on a basketball court. I’m relieved it’s much lower volume, though sets and reps go up in weeks 2 and 3, and it will be a nice taper for my body.

24 January

Exercise Bike – 40 mins (level 6, 95-110 Watts)

90/90 Hip Lift – 5 reps
Core Decel COD – 3 x 7 x 5kg
MB Negative Hop Shot Putt – 3 x 4
MB Overhead Lateral Rapid 2 Step – 3 x 5
Foot Stability Lateral Line Stretch – 3 x 3
MB Diagonal High Toss – 3 x 4
Front/Back Fascia Line Flow (RDL Swings) – 3 x 4

Poor weather and a few of these exercises are outdoors so I wasn’t in the mood. I might struggle to stay engaged with this core routine for another six sessions but I’ll try not to rush through while clock watching.

Really good week, clear the volume has come down and the intensity has gone up, particularly in the acceleration day. I had a lot of soreness after the week 1 accel and with warmer weather to come I’m keen to see my times come down. I’ll also add in a weekly broad jump as I feel like progress will be measurable there each week.

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