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SPP Week 4 of 8

21 Nov

Box Jumps – 3 x 5
MB Throws – 2 x 5
Block Starts – 10, 2 x 20, 30m
3 x EFE 60m [5 mins]
1 x 60m (30m IL) in 8.05 (wet)
Bench Press – 5 x 77.5,80,80kg
Back Squat – 3 x 5 x 105kg
DB Rows – 3 x 8 x 30kg
Pull ups – 3 x 6 x 10kg
Swiss Ball Hypers – 3 x 8
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Ab Wheel – 3 x 11
B3 Ab Twists – 3 x 14 x 5kg

22 Nov

Bike Tempo – 111,121,131,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
GS circuit – 15 reps
A1 Pull ups – 2 x 10
A2 Dips – 2 x 20
A3 L-Sit – 2 x 15 secs

23 Nov

Around The Square – 3 x 4
CMJ – 3, best of 57cm
Broad Jumps – 4, best of 235cm
Accels – 3 x 30m in ~4.45 secs
3 x 3 x 60m (32.5m IL) in ~7.90 secs
High Knees – 60,50,40 per leg (60 secs rest)
Bench Press – 3 x 5 x 80kg
Back Squat – 3 x 5 x 105kg
Side Lunge – 2 x 8 x 20kg
Prone Cobra – 3 x 25 secs

I was going to increase the back squat but as I’m reading Super Training by Verkhoshansky it basically says for speed-strength you don’t want to be grinding out reps, so I kept it at 105kg and tried to get up as fast as I can.

26 Nov

Plyometrics – 3 x 20m
2 x (20m 3 point, 30m falling)
2 x 2 x 60m (32.5m IL) (3 mins/6 mins) in ~7.90 secs
Tempo Runs – 300m (44.3)
Bench Press – 3 x 5 x 82.5kg
Back Squat – 3 x 5 x 105kg
DB Rows – 3 x 8 x 30kg
Pull ups – 3 x 6 x 10kg
Swiss Ball Hypers – 3 x 8
Stir The Pot (Abs) – 3 x 30 secs

The tempo runs have gone from 15-16 secs per 100m to 14-15 secs, so I had to try and dip under 45 secs. I felt fatigue in what I think was the rectus femoris of my right quad, it came on during the 20-30m runs and was on my mind during the 60’s. Very rare to pull a quad but I was massaging it between reps as a precaution. Still did squats without an issue.

27 Nov

Bike Tempo – 111,121,212,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
A1 Pull ups – 2 x 10
A2 Seated Dips – 2 x 20
A3 L-Sit hold – 2 x 15 secs

I really like the new set up with bike tempo first. I did the running drills barefoot on a mat which was also a nice change.

Here’s a 60m from the 23rd, still have more in the tank as I’m only holding speed from 32.5m.

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SPP Week 3 of 8

14 Nov

Box Jumps – 3 x 5
MB Throws – 2 x 5
Block Starts – 2 x 10, 2 x 20, 30m
2 x 2 x EFE 60m [5 mins/6 mins]
2 x 60m (30m IL) [7 mins] in 7.88, 7.90 (no wind)
Back Squat – 3 x 6 x 100kg
Side Lunge – 2 x 8 x 20kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

I’ve been shifting all my workouts by one day to accommodate a new schedule. I didn’t have time to do all the weights so those will have to be tomorrow morning. Happy with my 60m times given I’m still shutting down at 30m and maintaining the speed I have, though probably only 1/10th more to go. Once my weights shift to the lower rep ranges I expect to start cutting those hand times down further.

15 Nov

Bench Press – 3 x 6 x 75kg
BB Rows – 2 x 8 x 65kg
DB Rows – 1 x 8 x 27.5kg
Pull ups – 8,8,6 x 10kg
Swiss Ball Hyperextensions – 3 x 8

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

I switched to DB rows and can go heavier there. I also moved my bike tempo before the mobility work so that the bike work acts as a warm up and I’m also finishing the workout by improving my hip RoM.

I had to cut the session short as my stomach wasn’t feeling great, this was an early morning workout and I assumed it was the banana I ate but I felt poorly all day and by 4pm I was throwing up everywhere.

16-19 Nov

Off sick, stomach bug.

I went to a soft play centre on the Sunday and stupidly forgot to wash my hands before eating. Have been on the BRAT diet for 2-3 days and well below my usual calorie intake.

20 Nov

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

First workout since being ill. I weighed in at 69kg, meaning I’ve lost around 1kg since last week. Obviously not feeling 100% but hopeful I can do my track session tomorrow as usual.

Here’s a clip from my very first block session on the 12th. I actually felt like the first settings I chose were pretty spot on but I’ve forgotten what I should be working on in my first steps.

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SPP Week 2 of 8

7 Nov

Skipped Workout

I was very busy and couldn’t find 30-45 mins to exercise.

8 Nov

Box Jumps – 3 x 5
Accels – 2 x (20m pushup, 20m 3 point, 30m falling)
3 x EFE, 3 x FEF 60m (4 mins/7 mins) in 7.8-8.0 secs
DB RLESS – 3 x 7 x 25kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 6 x 85kg
BB Hip Thrust – 3 x 7 x 110kg
Side Squats – 3 x 8 x 20kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Ab Wheel – 3 x 11
B3 Ab Twists – 3 x 18 x 2.5kg

9 Nov

A Skip, B Skip, Run A, Run B – 2 x 20m
MB Throws – 3 x 8 x 5kg
Bike Tempo – 111,321,212,111 (level 5, 105rpm, 140W)

10 Nov

Around The Square – 3 x 4
CMJ – 5, best of 54cm
Broad Jumps – 5, best of 232cm
Accels – 3 x 30m in ~4.45 secs (tailwind)
4 x 3 x 60m (25m IL) (2 mins/5 mins) in ~7.95 secs
BB Rows – 3 x 8 x 65kg
DB Incline Press – 3 x 7 x 27.5kg
Skull Crushers – 3 x 8 x 31kg
A1 BB OHP – 7,6,6 x 42.5kg
A2 Pull ups – 8,7,6 x 15kg

I’m trying to bunch my workouts and move everything back a day so this came a day early and I could tell, very flat in my warm up and jumping. The tailwind disguised what would have been sluggish times. Instead of straight sets of pull ups I stopped short of failure each time, it was something I found helpful in my recent pull up training. The alternative is always keeping a few reps back in the first set in order to match it in the 3rd set e.g. 6,6,6 when it could be 8,7,6

12 Nov

Plyometrics – 3 x 20m
Block Starts – 6 x 10m, 2 x 20m
3 x 3 x 60m (25m IL) (90 secs/4 mins) in ~7.90 secs (no wind)
Tempo Runs – 300m (46.6), 200m (29.8) [3.5 mins]
DB RLESS – 3 x 6 x 27.5kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 6 x 85kg
Prone Cobra Hold – 3 x 25 secs

Great runs, nice to get consistent sub 8 seconds in these runs without a tailwind. Still shutting off at 25 metres so there should be more in the tank.

13 Nov

Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
Bike Tempo – 111,212,111 (level 5, 100rpm, 135W)
A1 Pull ups – 2 x 12
A2 Seated Dips – 2 x 20
A3 L-Sit hold – 2 x 15 secs

Reduced bike tempo today, I read that it reduces RoM so I did these upright without holding on to the handlebars. It’s now a gymnastics circuit, only have small parallel bars for dips so might try an alternative. This is technically the start of SPP week 3 but I’ve moved everything back a day to accommodate a change in schedule.

[Fraser_9to5]

SPP Week 1 of 8

31 Oct

Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
Bike Tempo – 111,121,121,111 (level 5, 105rpm, 140W)
General Strength Circuit – 15 reps (5 mins 01)

1 Nov

Box Jumps – 3 x 5
Accels – 2 x (20m pushup, 20m 3 point, 30m falling)
2 x 3 x EFE 60m (4 mins/7 mins) in ~8.1 secs
DB RLESS – 3 x 6 x 25kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 8 x 80kg
BB Hip Thrust – 3 x 8 x 105kg
Side Squats – 3 x 8 x 15kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

I added in side squats because my adductors are a weak link, can go heavier next week. Prone cobra is a core move that works the posterior chain and is a nice change from my usual routine. EFE stands for easy-fast-easy, meaning submax-max-submax for each 20m section of the 60m run.

2 Nov

A Skip, B Skip, Run A, Run B – 2 x 20m
MB Throws – 3 x 7 x 5kg
Bike Tempo – 111,312,212,111 (level 5, 105rpm, 140W)

4 Nov

Thigh measurement – 57cm
Around The Square – 3 x 4
CMJ – 5, best of 57cm
Broad Jumps – 5, best of 235cm
Accels – 3 x 30m in ~4.5 secs
3 x 4 x 60m (20m IL) (2 mins/5 mins) in 8.1-8.3 secs
BB Rows – 3 x 7 x 65kg
DB Incline Press – 3 x 8 x 25kg
Skull Crushers – 3 x 7 x 31kg
A1 BB OHP – 3 x 7 x 42.5kg
A2 Pull ups – 3 x 7 x 15kg
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Ab Wheel – 3 x 11
B3 Seated Twists – 3 x 20 x 1.25kg

Nice to jump a little further in broad jumps, and a bit higher in CMJ. IL = Intensity limit, and it means you stop accelerating at 20m. Bit of a headwind for the sprints.

6 Nov

Plyometrics – 3 x 20m
2 x 4 x 60m (20m IL) (90 secs/4 mins) in 8.0-8.2 secs
Tempo Runs – 300m (46.3), 200m (30.2) [3.5 mins]
DB RLESS – 3 x 6 x 25kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 6 x 85kg
BB Hip Thrust – 3 x 6 x 110kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra Hold – 3 x 25 secs

This time a bit of a tailwind for the 60m runs. I was in a bit of a hurry to increase RDL, I should back off and make sure technique is 100%. I’m tracking how long each session takes and this whole week was 9 hours of training which is a little on the high side. I might look to trim bits out to fit my limited free time.

Here is a 60m run with a 20m intensity limit

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GPP/SPP Transition Week 2 of 2

24 Oct

Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
Bike Tempo – 111,121,121,111 (level 5, 105rpm, 140W)
General Strength Circuit – 10 reps (3 mins 35)

25 Oct

Box Jumps – 3 x 5
Accels – 3 x 2 x 30m in ~4.4 secs
DB RLESS – 3 x 8 x 22.5kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 7 x 80kg
BB Hip Thrust – 3 x 7 x 105kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Ab Wheel – 3 x 10
B3 Russian Twists – 3 x 20

Great to do some accelerations beyond 20m and get a hand time. I was running similar for 30m in the summer and that translated to 12.6 hand timed 100m.

26 Oct

ILL – Missed the session

28 Oct

Around The Square – 3 x 4
CMJ – 5, best of 56cm
Broad Jumps – 5, best of 233cm
Hill Runs – 2 x 10 x 10m (90 secs / 3 mins)
BB Rows – 3 x 8 x 62.5kg
DB Incline Press – 3 x 9 x 22.5kg
Skull Crushers – 3 x 9 x 28.5kg
A1 BB OHP – 3 x 8 x 40kg
A2 Pull ups – 3 x 8 x 10kg
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Ab Wheel – 3 x 10
B3 Seated Twists – 3 x 20 x 1.25kg

The broad jump is a season’s best and the CMJ matches my SB. I’d like everything to trend upward as a sign that I’m on the right track. My last hill session for a while, good riddance! I know it’s useful for sprint mechanics but I love running on the track so much more, and the weather will only get worse so I’m glad to see the back of grass.

30 Oct

Plyometrics – 3 x 20m
3 Point Starts – 3 x 4 x 10m [60 secs]
Tempo Runs – 4 x 100m (14.8), 300m (46.3), 200m (30.3), 150m (22.3) [30 secs / 3 mins]
Back Squats – 8 x 90, 92.5, 95kg
Banded Rotator Cuff – 2 x 3 x 8
Bench Press – 3 x 8 x 70kg
Swiss Ball Hyperextensions – 3 x 8
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra Hold – 3 x 25 secs

I’m still carrying a bit of a cold so the session was a bit of a chore. Squats went up nicely, one of my biggest problems at University was “majoring in the minors” and putting far too much emphasis on how much I lifted in the gym. I finished with prone cobra after searching online for core exercises for sprinters.

Here’s one of my 30m runs from Tuesday

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