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GPP/SPP – Week 1
21 March
Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dibble Ankle, Calf, Knee – 2 x 20m
Straight Leg Scissor – 2 x 20m w runout
MB Throws – 3 x 7
Grass Tempo – 2 x 6 x 100m in 17.6, 17.6 secs
Tank – 15 reps (9:20)
Nekka – 2 x 15 reps (1:45, 1:40)
DB Rows – 3 x 8 x 40kg
DB Incline Press – 9,9,5 x 27.5kg
EZ Skull Crushers – 9,9,6 x 27.5kg
BB OHP – 8,8,6 x 32.5kg
Plate Raises – 3 x 10 x 11kg
Abs – 5 minsI thought I’d try to spare my calves more in the outdoor season and run on grass when I can. It won’t be too often that I only have 100’s to run so I made the most of it today. I was clearly too ambitious for the upper body weights and didn’t factor in fatigue by the third set. The first failure had a cascading effect of making me more tired for each of the following exercises.
This is the most excited I’ve been about an outdoor season in a while. I’ve spent a long time going over the programming and I believe scaling down the volume to suit my 39 year old legs will lead to improved times.
22 March
Warm Up 1
CMJ – 3 x 5
2 x 3 x (20m sled (7.5kg), 20m 3 pt) in 3.0-3.2 secs Freelap
RLESS – 3 x 8 x 55kg
Plate Hyperextension Rows – 3 x 8 x 25kg
RDL – 3 x 8 x 70kg
SL Bridge – 3 x 10 x 20kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 4 minsDry track, 14 degrees, +4 m/s wind. All the 3 point starts were 1.20 seconds from 10-20m and the first 10 metres varied enormously. I felt excellent and opened with two 3.00 second 20m runs. With the sled I was going from 10-20m in 1.35 secs so around 10% slower, which feels spot on.
I had a good chat with another Masters sprinter at the track and have revised my summer program to ditch the third speed session in favour of some 80-90% runs. Weights went up nicely, I still have more room in RDL and a bit of space to move up RLESS.
23 March
AM Session
Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dibble Ankle, Calf, Knee – 2 x 20m
Straight Leg Scissor – 2 x 20m w runout
MB Throws – 3 x 7
Tempo – 111,212,212,111 in 17.4, 36.4 secs
Tank – 2 x 15 reps (8:55, 8:43)
Nekka – 2 x 15 reps (1:43, 1:39)PM Session
DB Rows – 3 x 8 x 40kg
DB Incline Press – 9,9,7 x 27.5kg
EZ Skull Crushers – 8,7,3 x 32.5kg
BB OHP – 8,8,7 x 32.5kg
Plate Raises – 3 x 10 x 11kg
Abs – 5 minsI felt quite fit during the tempo but didn’t force a faster pace. Made a mess of the skull crushers and put on 5kg too much, which I noticed during the second set but chose to follow through.
24 March
Warm Up 1
CMJ – 3 x 5
3 x (20m sled (7.5kg), 20m 3 pt)
Tempo – 3 x 4 x 100m in 16.0, 16.1, 15.7
RLESS – 3 x 8 x 55kg
Plate Hyperextension Rows – 3 x 8 x 25kg
RDL – 3 x 8 x 75kg
SL Bridge – 3 x 8 x 22.5kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 4 minsThe wind was so ridiculous it made no sense to set up the timing gates, but I felt sluggish and achey. The tempo is meant to be done at a faster pace than the regular 100m runs (which are 75% or ~16.9 secs) and I just went with what felt natural. The RDL was more of a challenge this week but there’s another 5% or more in me.
25 March
Rest
I had both lunch and dinner at a restaurant for the first time in years. It was Ramen then Pho which are both very salty dishes which may even help my electrolytes as I’m usually quite strict on salt intake.
26 March
AM Session
Warm Up 1
Trek – 2 x 20m
3 x 10m Push Up
Accels – 4 x 20m, 2 x 30m in 3.1-3.2 secs, 4.40 secs
3 x Easy-Fast-Easy 60m in 3.30-35 / 2.30 / 2.32-34 secs
RLESS – 2 x 9 x 55kg
Plate Hyperextension Rows – 2 x 9 x 25kg
RDL – 2 x 8 x 80kg
SL Bridge – 2 x 9 x 22.5kg
Swiss Ball Kicks – 2 x 20 secsPM Session
DB Rows – 2 x 8 x 40kg
DB Incline Press – 2 x 9 x 27.5kg
EZ Skull Crushers – 2 x 8 x 30kg
BB OHP – 2 x 6 x 35kg
Plate Raises – 2 x 10 x 11kg
Abs – 5 minsDry track, 10 degrees, +6 m/s wind. I felt average today, the wind was helping so much it was hard to tell how I was doing. Weights were all fine, the break-in training has fulfilled its purpose as I feel ready to go for next week.
27 March
Rest
Break-In Training – Week 1
14 March
AM Session
Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dibble Ankle, Calf, Knee – 2 x 20m
Straight Leg Scissor – 2 x 20m w runout
2 x 40m build ups
MB Throws – 3 x 5
Bike Tempo – 3 x 6 x 45 on 15 off (180W)
Tank (MB Circuit) – 2 x 15 (13:51 11:23)PM Session
DB Rows – 3 x 8 x 40kg
DB Incline Press – 3 x 8 x 25kg
EZ Skull Crushers – 3 x 8 x 25kg
BB OHP – 8,6,5 x 30kg
Plate Raises – 3 x 10 x 10kg
Abs – 4 minsWell I’m out of shape. It was really nice to get back to some exercise but the med ball circuit really humbled me. I didn’t have the energy to go straight into weights so I moved that to the afternoon. I had written down sets of 10 for all the exercises and quickly realised with 60 seconds rest I needed to revise it down to 8 reps. Even then I struggled on nearly all of them, particularly the overhead press as my shoulders were toast at that point. I did spend ~2 hours clearing an area of woodland after lunch so it was a very active day.
15 March
Warm Up 1
CMJ – 3 x 5
Bike Accels – 5, 3 x 10 secs (1 min / 4 mins) lvl 15 580-640W
RLESS – 3 x 8 x 50kg
Plate Hyperextension Rows – 3 x 10 x 20kg
RDL – 3 x 8 x 50kg
SL Bridge – 3 x 8 x 20kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 3 minsAnother case where I had to revise down all my gym exercises. The bike accelerations absolutely ruined me and I had to call it a day 2 reps short as my power was falling off a cliff. I took 10-12 mins rest while feeling a bit sick then tried to drag myself through the lower body exercises. They’re a nice selection of exercises but with 60 seconds rest I need to pace myself a bit more.
16 March
AM Session
Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dibble Ankle, Calf, Knee – 2 x 20m
Straight Leg Scissor – 2 x 20m w runout
2 x 40m build ups
Hurdle Mobility (step overs, over/unders) – 2 sets
MB Throws – 3 x 5
Bike Tempo – 3 x 5 x 45 on 15 off (180W)
Tank (MB Circuit) – 2 x 15 (9:36 9:14)Early morning session, just about squeezed it all in before work. Pleased to cut 2 minutes off the time for the med ball circuit, some of that is in improved organisation and some is fitness.
PM Session
DB Rows – 3 x 8 x 40kg
DB Incline Press – 3 x 8 x 25kg (increase)
EZ Skull Crushers – 3 x 8 x 25kg (increase)
BB OHP – 3 x 8 x 30kg
Plate Raises – 3 x 10 x 10kg (increase)
Abs – 4 minsDespite battling some pretty serious DOMS I was already more coordinated and strong during these movements. I felt relatively fresh going into the overhead press and managed to hit all the reps. I can barely put my shoes on so tomorrow’s going to be interesting.
17 March
Warm Up 1
Bike Accels – 2 x 5 x 10 secs (1 min / 4 mins) lvl 15, 580W / 590W
RLESS – 3 x 8 x 50kg
Plate Hyperextension Rows – 3 x 10 x 20kg
RDL – 3 x 8 x 60kg
SL Bridge – 3 x 8 x 20kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 3 minsMuch better session despite the DOMS. I was limited in my power output but if anything the first set warmed me up a little for the second. The RLESS was tough and the bridges were a challenge but the RDL was smooth and can go up in weight again.
Expect there to be a much bigger improvement for Thursday as I have a recovery day tomorrow.
18 March
Rest
19 March
Warm Up 1
Bike Accels – 2 x 6 x 10 secs – 590W
RLESS – 2 x 9 x 50kg
Plate Hyperextension Rows – 2 x 8 x 25kg
RDL – 2 x 9 x 65kg
SL Bridge – 2 x 9 x 20kg
Swiss Ball Kicks – 2 x 20 secs
Nekka – 3 x 15 reps (1:48, 1:32, 1:29)
DB Rows – 2 x 8 x 40kg
DB Incline Press – 2 x 8 x 27.5kg
EZ Skull Crushers – 2 x 8 x 27.5kg
BB OHP – 2 x 8 x 32.5kg
Plate Raises – 2 x 10 x 11kg
Abs – 3 minsGood session, a little over 90 minutes. I think every single exercise can go up in weight, it was just about completing the week without excessive strain and getting the DOMS out the way. I thought plate raises were the hardest and RDL was the easiest. I missed an exercise from the Nekka MB circuit, I thought it was over too quickly!
20 March
Rest
Comp – Week 7
21 February
Jump-Jumps, 2 x 5
Drills E
Strides, 60m
20, 30m falling
Blocks 20, 2 x 30m
50, 60, 70, 80m falling (8-10 mins)
Bench Press – 5 x 70kg, 5 x 80kg, 8 x 91kg
DB Rows – 3 x 8 x 42.5kg
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secsStill hit and miss on jumps, can’t figure out when I have my good days they seem to be random. Pleased with my technique out of blocks, felt natural to 30m. Falling runs were all maybe a few hundredths off (6.22, 7.31, 8.40, 9.43) but with less recovery they were consistent.
22 February
Front Squats – 5 x 80kg, 5 x 90kg, 3 x 105kg
Stiff Legged Deadlift – 2 x 5 x 126kg
Bird Dogs – 2 x 20
Ab Wheel, 2 x 7Felt great today, everything was at 95% but I could tell I was in P.B. shape.
23 February
Drills A
Circuits 680 reps – Waterloo, Down Rodeo, Pillar
Front Raises – 3 x 8 x 9kg
KB Swings – 15 x 6kg, 15 x 8.5kg, 15 x 11kg, 15 x 13.5kgUntroubled by circuits, kettlebell swings gave me DOMS the next day but in future those will be for Saturdays.
24 February
Throws, 4
Drills E
Strides, 2 x 60m
Blocks 20, 30, 40m 98%
2 x 60m (12 mins) 98%
Abs, 5 minsVery chilled session, completed both runs in 7.50 with total relaxation.
26 February
Race 2 – 7.57
Gauged everything on the guy next to me who I thought ran 7.89 in the first heat but turned out to be an 8.2 runner. In terms of technique it was good but maybe a little too relaxed since I thought I had an immense start. Shouldn’t have done drills yesterday and the new diet had me feeling really bloated and heavy on the line.
KB Swings – 15 x 13.5kg, 2 x 15 x 16kg, 15 x 18.5kg
SL Eccentric Ham Curls – 6 x 27.5kg, 6 x 30kg
DB Reverse Lunges – 12 x 21kg, 12 x 31kg, 12 x 33.5kg
Dips – 4 x 20
Jack Knives – 5 x 20
Eccentric SL Calf Lowers – 4 x 20 x 18kgWent home and did leg weights until I couldn’t stand up.
Comp – Week 6
14 February
Jump-Jumps 2 x 5
Drills E
Strides, 60m
20, 30m falling
Blocks 2 x 30m, 2 x 40m, 2 x 60m
Bench Press – 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 5 x 95kg
DB Rows – 3 x 8 x 42.5kg
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secsDidn’t have the spring of last week but managed 115cm nonetheless. Position at 40m felt a little off and upright running was a bit choppy and awkward. Quads were feeling it for the last two runs. Reduced power matrix and rows to finish.
15 February
Front Squat – 5 x 77.5kg, 5 x 82.5kg, 5 x 87.5kg
Stiff Legged Deadlift – 2 x 5 x 103.5kg
Bird Dogs – 2 x 15
Ab Wheel, 12 reps totalEverything around 75% today, felt like a warm up.
16 February
Circuits 835 reps – waterloo, down rodeo, lava, pillar
Front Raises – 3 x 8 x 9kgWoke up late so did them in the front room, lava was knackering.
17 February
Throws, 4
Drills E
Strides, 2 x 60m
2 x 30m falling
3 x FEF 80m (12 mins)
2 x 80m (15 mins)
Back Squats – 5 x 100kg, 5 x 105kg, 5 x 110kg
Hip Thrusts – 2 x 5 x 85kg
Ab Circuit, 5 minsRelaxed runs (9.39mon, 9.47) I started the stopwatch too soon for the first one and too late for the second, but they seem to average around 9.4 low which I’m happy with.
19 February
Jumps, 5
Line hops 2 x 20
Skips Height, Distance x 2
Drills E
Strides, 2 x 80m
3 x 120m (14 mins) 95%Was pushed for time so didn’t do any weights. The first 120 was too much effort and the last was cruised from the first step (14.29, 14.47, 15.09).
Comp – Week 5
7 February
Jump-jumps, 2 x 5
Drills E
Starts
Strides, 60m
20, 30m falling
Blocks 5 x 30m
3 x 50m 3 point (8 mins)
Bench Press – 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 3 x 0 x 115kg, 5 x 95kg
DB Rows – 3 x 8 x 42.5kg
Front Bridge 2 x 90 secs
Side Bridge 2 x 60 secsWas feeling so reactive today, landed a 120cm box jump for the first time ever and by a few cm too. Coach said my 3 point was a little restricted and I should bring my hips up more. Blocks were good, aggressive and powerful through the line. In the 50’s I had trouble bringing my hips up for the first two runs, and the third was improved but not my best. (6.41, 6.40mon, 6.34). Failed 115kg bench, bound to happen, will do 8,5,3,5 next week.
8 February
Front Squats – 5 x 90kg, 3 x 100kg, 4 x 115kg
Stiff Legged Deadlift – 2 x 5 x 131kg
Bird Dogs – 2 x 20
Ab Wheel, 11 repsClose to limit on front squat, one more rep was there but happy to leave something in the tank. Much better RDL’s, got a little lower and really light up my glutes and hamstrings. Face planted the first ab wheel rollout, hadn’t recovered from bird dogs, cranked out 11 good reps after an extra minute.
This weekly layout seems to have a really good balance and it feels like I’m peaking for every important workout.
9 February
Drills A
Circuits, 818 reps – down rodeo, gas, bataan, nekka10 February
Throws, 4
Drills E
Strides, 2 x 60m
2 x 30m falling
2 x FEF 80m (12 mins)
2 x 70m (12 mins)
Back Squats – 5 x 125kg, 3 x 135kg, 3 x 147.5kg
Power Cleans – 1 x 88.5kg, 1 x 93.5kg, 1 x 98kgWas tight during throws and after massaging the main problem areas my right VM was still massively tight, so much so I thought it was a ligament or tendon issue. I ran two pretty average 70’s (8.53, 8.50) and called it a day early. Shouldn’t have neglected stretching at the weekend and definitely didn’t need to go to the union last night.
12 February
Jump-jumps, 5
Line hops 2 x 20
skips height, dist
Drills E
Strides, 2 x 80m
2 x 2 x 120m (10 mins/16 mins)
SL Box Jumps, 3 x 10 x 15cm
Muscle ups, 3, 2, 1
Dips 2 x 25
Muscle Ups, 3,2,1
Dips, 2 x 25
SL Eccentric Ham Curls – 6 x 27.5kg, 6 x 30kg
Turkish Get Ups – 3 x 4 x 11.5kg
Prone Jackknife – 3 x 15Felt a bit heavy and flat in warm up, quite loose though. Skips were ok. 120’s were great, love the whip off the bend and held form well apart from maybe tying up on the last run from sheer tiredness. Times were excellent, (13.81, 13.56, 13.63, 13.72) wasn’t expecting to be so close to last weeks tailwind times. Knackered for muscle ups.
