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[Fraser_9to5]

Pre Comp Week 1 of 2

24 Dec

Box Jumps – 3 x 5
MB Throws – 2 x 5
Blocks – 20,30,40m
4 x 70m in ~8.95 secs
Back Squat – 3 x 5 x 90kg
Bench Press -3 x 5 x 77.5kg
SL calf raise – 2 x 8 x 30kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs

I was reading more about calf raises and it seems like they’re worth including in a speed program, though I’m not going to rush out and load up on them.

25 Dec

Bike Tempo – 111,121,121,111 (level 5, 100rpm, 140W)
Hip Mobility (AH) – 1 set (usually 2 sets)
Drills – ABAB x 2
A1 Pull ups – 3 x 10
A2 Dips – 3 x 20
A3 L-Sit Hold – 3 x 15 secs

A shorter session as it’s Xmas.

26 Dec

Around The Square – 3 x 4
CMJ – 3, best of 57cm
Broad Jump – 4, best of 234cm
MB Throws – 4 x 5
Accels – 3 x 40m ~5.65 secs
4 x 70m (40m IL) – ~9.4 secs
High Knees – 5 x 50 contacts per leg
Bench Press – 5 x 85, 2 x 5 x 87.5kg
Back Squat – 5 x 105, 2 x 5 x 107.5kg
Sprinter Sit Ups – 3 x 8 x 20kg

This was done at 7am off a small breakfast and in 4 degree weather. I couldn’t believe that up until the 70m runs everything seemed fine, all I can think is that I took too long before my first 70m run and my legs got cold and I couldn’t hit top speed. I re-measured my cones several times because I couldn’t believe that I’d gone from an 8.95 on Saturday to running 9.40.

27 Dec

Bike Tempo – 111,312,312,111 (level 5, 100rpm, 140W)
GS Circuit – 2 x 18 reps in 5:50, 5:50
Foot prehab

Short of time again and removed the hip mobility work.

28 Dec

Hops: Left, Right, 3L3R – 3 x 30m (12 hops to cover 30m)
Accels – 20,30,40m in 3.25, ??, 5.55 secs
2 x 60m in 7.80 secs
300m, 200m in 45.7, 33.0 secs
Bench Press – 3 x 5 x 87.5kg

I was so relieved to run fast again after a troubling Monday morning a few days back. 7.80 is my fastest time of the season and I’m now planning to race on the 8th Jan. The wind was all over the place and the rain came on halfway through the session which made the longer runs miserable. I had 2 minutes rest between the 300 and the 200m, and for some reason I didn’t think to stand still at the finish line and instead tried to walk/jog to the 200m start. I was still out of breath before I started so the very slow run was no surprise.

29 Dec

Foot prehab/massage

[Fraser_9to5]

SPP Week 8 of 8

17 Dec

Box Jumps – 3 x 5
MB Throws – 2 x 5
Bike Accels – 4 x 15 secs lvl 13 @ 470W
Bike Speed – 3 x 22 secs lvl 11 @ 440W
Back Squat – 3 x 5 x 90kg
Bench Press -3 x 5 x 77.5kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs
Calf Raises – 20

I tried some shorter bike sprints and increased the resistance. Thankfully this is a deload week and weights were only 90%. My foot arch has been troubling me and I’m at the stage where I want to start strengthening it up again so I finished with calf raises.

18 Dec

Bike Tempo – 111,121,121,111 (level 5, 100rpm, 140W)
Hip Mobility (AH)
Drills – ABAB x 2
A1 Pull ups – 3 x 10
A2 Dips – 3 x 20
A3 L-Sit Hold – 3 x 15 secs
Foot prehab/massage

19 Dec

Around The Square – 3 x 4
MB Throws – 3 x 5 (muddy so couldn’t do one set)
CMJ – 3, best of 57cm
Broad Jump – 4, best of 230cm
Accels – 3 x 40m ~5.70 secs
2 x 3 x 60m ~8.0 secs (submax, huge tailwind)
High Knees – 3 x 50 contacts per leg
Bench Press – 3 x 5 x 77.5kg
Back Squat – 3 x 5 x 90kg
Stir The Pot – 3 x 30 secs

20 Dec

Foot prehab

I skipped the workout today because I had insomnia and was up from 12.30am

21 Dec

Hops: Left, Right, 3L3R – 2 x 20m
Accels – 3 x 40m ~5.65 secs
3 x 60m ~8.1 secs (submax)
300m in 46.7 secs
Bench Press – 3 x 5 x 77.5kg
Back Squat – 3 x 5 x 90kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

22 Dec

Foot prehab

I’ve been doing my speed session 2 days after speed endurance, so I switched it to the Saturday session as I take Thurs & Fri off. This seems the most sensible approach going forward. The whole week was submaximal and having read Supertraining I appreciate the importance of doing so. When I was at Uni I would treat these breaks as a chance to “catch up” to everyone else since I was one of the slower members of my training group.

[Fraser_9to5]

SPP Week 7 of 8

11 Dec

Bike Tempo – 111,212,212,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
A1 Pull ups – 3 x 10
A2 Dips – 3 x 20
A3 L-Sit Hold – 3 x 15 secs
Foot prehab/massage

12 Dec

Box Jumps – 3 x 5
MB Throws – 2 x 5
Bike Speed – 3 x 20 secs lvl 11 @ 430W
Bike Speed – 3 x 20 secs lvl 12 @ 435W
Bike Speed – 3 x 22 secs lvl 11 @ 425W
Back Squat – 5 x 105,110,110kg
Bench Press -3 x 5 x 85kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stir The Pot – 3 x 30 secs

I was experimenting with different resistance levels, 11 is actually about right. I don’t like bike sprints as it feels all quad no HS.

13 Dec

Bike Tempo – 111,321,321,111 (level 5, 100rpm, 140W)
Hip Mobility (AH)
GS Circuit – 2 x 20 reps in 6:05, 7:30
Foot prehab

14 Dec

Around The Square – 3 x 4
MB Throws – 4 x 5
CMJ – 3, best of 57cm
Broad Jump – 4, best of 218cm
Bike Accels – 3 x 15 secs lvl 13 460W
Bike Speed – 2 x 3 x 22 secs lvl 11 430W
High Knees – 60,50,50,40 contacts per leg
Bench Press – 3 x 5 x 85kg
Back Squat – 3 x 5 x 100kg
Prone Cobra – 3 x 25 secs

No idea what was going on with broad jump, wet floor so possible fear of slipping.

15 Dec

Foot prehab

[Fraser_9to5]

SPP Week 6 of 8

5 Dec

Box Jumps – 3 x 5
MB Throws – 2 x 5
Back Squat – 5 x 60,70,80,90,100kg
Bench Press -3 x 5 x 85kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Sprinter Sit Ups – 3 x 8 x 20kg

Foot injury so no sprinting, also been reading up on velocity training so filmed myself lifting 60-100kg for reps in order to go frame by frame and establish speed.

6 Dec

Bike Tempo – 111,321,321,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
GS Circuit – 2 x 18 reps in 6:10, 7:35

The circuit includes decline push ups and when I get stuck on those the clock just runs and runs.

7 Dec

Foot prehab work
Massage Gun – Calf & Glutes 90 secs

I had a look at Vert Code Elite as he had some really good foot training protocols. I lifted an exercise called wide foot / short foot and will do that 3x/week. I also want to step up my recovery measures in the form of regular soft tissue therapy on my trouble spots.

8 Dec

Around The Square – 3 x 4
MB Throws – 4 x 5
Broad Jumps – 5, best of 236cm
High Knees – 3 x 60 per leg (60 secs rest)
Bench Press – 3 x 5 x 80kg
Back Squat – 5 x 90,95,100,105kg
Sprinter Sit Ups – 3 x 8 x 20kg

Further explorations into bar speed in the back squat. I still can’t sprint but I introduced high knees, which sucked as always.

10 Dec

Triple Broad Jump – 7.10m (wet track)
Blocks – 10,20,30,40m
4 x 60m (36m IL) in ?, 7.95,7.91,8.02 secs
Tempo Runs – 300m, 200m (45.3, 30.6)
Bench Press – 3 x 5 x 85kg
Back Squat – 3 x 5 x 100kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs

I misread the text, it was a standing triple jump I was meant to be tracking over time. The broad jump wasn’t 100% as the track was slippery in my trainers. I read online about my foot injury and it said sprinting should be fine, which it was. It must be something to do with the spikes hugging the arch of the foot. I was a little rusty but pleased to stay under 8 seconds on average. I put in stomach vacuums as it helped with stability in the bottom of the squat and that’s something I’ve noticed is lacking from all my bar speed footage.

Here’s some of my bar speed training

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[Fraser_9to5]

SPP Week 5 of 8

28 Nov

Box Jumps – 3 x 5
MB Throws – 2 x 5
Block Starts – 2×10, 2×20, 2x30m
2 x 3 x 30E20F
2 x 60m (40m IL) in ??, 7.95
Back Squat – 3 x 5 x 105kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

29 Nov

Bike Tempo – 111,321,212,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m

Skipped general strength circuit and gymnastics here.

30 Nov

Around The Square – 3 x 4
CMJ – 3, best of 57cm
Broad Jumps – 4, best of 240cm
Accels – 3 x 30m in ~4.45 secs
3 x 3 x 60m (35m IL) in ~7.90 secs
High Knees – 3 x 60 per leg (60 secs rest)
Bench Press – 3 x 5 x 80kg
Back Squat – 1 x 5 x 107.5kg, 2 x 5 x 105kg
Sprinter Sit Ups – 3 x 8 x 20kg

I had some pain in the right side of my torso when doing sprinter sit ups. I’d hoped for slightly quicker in the 60m runs but a few were 7.85 so progress is being made. Also reassuring to have my broad jumps go up a few cm each week.

3 Dec

Plyometrics – 3 x 20m
3 x (20m 3 point, 30m falling)
3 x 60m, 1 x 60m (36m IL) in ~8.05 secs
Tempo Runs – 300m, 200m (47.1, 29.9)
Bench Press – 3 x 5 x 85kg
Back Squat – 3 x 5 x 105kg
DB Rows – 1 x 8 x 30kg, 2 x 8 x 32.5kg
Pull ups – 3 x 6 x 10kg
Swiss Ball Hypers – 3 x 8
Stir The Pot (Abs) – 3 x 30 secs

I skipped nordic curls because it was too cold in the gym, also too cold to sprint today. It was 6 celsius in lycra shorts and I found myself concerned about hamstring strains as I couldn’t keep my legs warm enough. I did some weighted walking yesterday which may have impacted my speed, as well as the fact it was very cold. In future I will wear long lycra as I don’t have tracksuit bottoms.

4 Dec

Bike Tempo – 111,212,212,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m

The last exercise of hip mobility is actually a single leg calf raise on an incline. I did this session first thing in the morning and the final exercise in bare feet. The arch of my right foot was in quite a lot of pain which may have been due to exercising on a cold surface. I also had a lot of arch pain on the Friday when I did a 25 minute walk with a very heavy backpack in hiking shoes which don’t support my feet enough.

I’m very unlikely to be racing on the 18th and may not even be sprinting by then.

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