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2 May
Runner’s Yoga
Core – 3 supersets3 May
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Weighted Jump to High Pull – 4 x 4 x 30kg
Velocity Squat – 4 x 4 x 70kg
Achilles Combo – 2 x 35 secs, 7 rep5 May
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Weighted Jump to High Pull – 4 x 4 x 30kg
Velocity Squat – 4 x 4 x 70kg
Achilles Combo – 2 x 35 secs, 7 rep7 May
Core – 3 supersets
8 May
Trek – 1 x 20m
Sprints – 3 x 200, 2 x 200 (2.5 mins / 10 mins) in 27.7, 28.7, 28.9, 29.7, 30.9This is one from my University sprint training days, known as “The Dirty 200” session. The goal is to run all five around 2 seconds slower than your personal best. At the time my PB was 23.8 but today the aim was to a) complete the session and b) try and hit a 28.0 average.
The third run ruined me even with the 10 minute break, but I’m pleased I dragged myself over the line on the last rep. The first rep is always fast so if you try it imagine giving 85% in all reps but the first one should be run at 80% to end up with the right time. I was actually quite pleased with 27.7, it was very smooth and casual, able to look around as I run and not exert myself much.
It looks like my local athletics club (Tonbridge) host an evening track meet on 1st June so I plan to do a “fake” meet next weekend, where I run a flat out 100m and 200m, then I’ll do another few weeks and get a real electronic time on the 1st.
25 April (Day 13) – 5 x 47, 2 x 47, 2 x 47
This was with 2 minutes rest which made me realise my 42 seconds were meant to be with 105 secs (2.5 x 42) but I’d been using 85 seconds, probably because that’s what I set the rest on days 2-6. It was far more manageable with this setup.
26 April (Day 14) – 5 x 47, 4 x 47
I was getting forearm pain this morning so I added in work on the forearm extensors, namely expanding my fingers in the top of a sports sock, 1 rep per 2 seconds of hanging. I’d do 47 secs hanging, 23-24 reps per arm extensor work, then the next set. It’s a bit harder than just resting but otherwise the 2 minutes is just dead time.
27 April (Day 15) – 5 x 47, 4 x 47
28 April (Day 16) – 3 x 3 x 47
I tried 3 sets in the morning and three either side of my workout, less fatigue this way.
29 April (Day 17) – 4 x 53, 3 x 53, 26,13,13
I had a really busy day at work and completely forgot about hanging until around 9.30pm. I tried to condense the workout into 2 x 4 x 53 but I was too tired for the final rep so I chopped it up into smaller hangs.
30 April (Day 18) – 4 x 47, 5 x 47
1 May (Day 19) – 3 x 47, 3 x 47, 3 x 47
I will have to sneak some more hangs in this evening as I’m short on time. I do all these in my garage but it would be so much easier to install a doorway pull up bar in the house.
This was back on day 3
25 April
Runner’s Yoga
Core – 3 supersetsHere’s the yoga, it’s under 10 minutes but really opens up the hips
26 April
Overhead Plate Squat – 2 x 6 x 20kg
Weighted Jump to High Pull – 4 x 4 x 30kg
Velocity Squat – 4 x 4 x 70kg
Achilles Combo – 2 x 35 secs, 7 repsFor the velocity squat the aim was a 0.5 second concentric. It’s a 1-2 second eccentric then a 1 second pause. It’s meant to be about 60% of your 1RM and I felt like 70kg was the right intensity.
28 April
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Weighted Jump to High Pull – 4 x 4 x 30kg
Velocity Squat – 4 x 4 x 70kg
Achilles Combo – 2 x 35 secs, 7 repsI forgot my Cossacks and my adductors let me know about it so I put them back in.
29/30 April
Runner’s Yoga
Core – 3 supersetsI had a really busy Friday and only squeezed in some core, then I did the yoga and other core on the Saturday morning.
1 May
Trek (plyometrics) – 2 x 20m
Accelerations
2 x 20m, 1 x 30m, 1 x 40m in ~3.3, 4.5, 5.6 secs
Sprints
4 x 120m EFM (10 mins) timed flying 80m in 9.53, 10.00, 9.66, 9.78As explained earlier in the log, EFM is Easy-Fast-Maintain and the 120m is broken up into 40m sections. I timed the final 80m and it’s roughly where I’d expect to be (averaging 1.2 secs per 10m). My top speed is closer to 1.1 secs but I can’t expect to hold that with no real speed endurance training. While accelerating for the second run I felt my right hamstring tighten up so that was 90-95%. I had my massage stick with me so I used that prior to the 3rd and 4th runs. I can probably go sub 13 seconds for 100m but not as close to 12 seconds as I’d like. I’m not running the County Champs so I’ll find an open meeting near me in May/early June and sign up.
Here’s the velocity squats.
After a very quick online search I found Ido Portal, who may be the original creator of the 7 minute hanging challenge. His encourages variety, mixing active and passive hanging with some movement too.
18 April (Day 6) – 8 x 35,4 x 35
I tried a mixed grip this time with the expectation that it’s a little easier. I reckon it was, but it also put more of a strain on my body as it was asymmetrical.
19 April (Day 7) – 6 x 42,4 x 42
I went with a rest period of 2.5 times the working set, so 105 seconds. I was calculating the different ways I could dice up 7 minutes and felt that only 7 more seconds was manageable. With the mixed grip I could just about finish but I’m not too sure about standard overhand grip.
20 April (Day 8) – 2 x 60,6 x 30,4 x 30
Back to regular overhand. It’s getting quite tedious already, I can’t complete these in one go so I visit the gym straight after breakfast then again late morning or late afternoon. I don’t feel any stronger and it’s as much of a chore to finish the reps as it was on day 1.
21 April (Day 9) – 50,35,5×25,4×25,40,30,20,20
When I’m bored I mix it up! The logic here was that I should avoid the final struggle and stop before I’m really fatigued. It ended up being far more sets but my hands feel better from this method.
22 April (Day 10) – 5 x 42, 5 x 42
I was ready for the longer reps on double overhand grip but I’m always barely holding on for the very last rep of the day.
23 April (Day 11) – 5 x 42, 5 x 42
24 April (Day 12) – 5 x 42, 5 x 42
In my written training log I’m not noting down the day and I had planned to test my grip strength after 10 days of hanging. I did that today instead and despite expecting to be in the very low 50’s I managed around 56kg with each hand.
I’ve been doing a bit of active hanging and some deliberate swaying but it’s still very monotonous and not enjoyable. I feel like I’ve lightly strained my lats and triceps and I try to vary my hand width on the bar. I did a few reps with my head down and eyes shut (I usually clock watch) and that helped. I’m also doing a 20 seconds stretch for my forearm flexors and extensors after each session. If I don’t see progress this week it’s going to be a real grind, I’d like to progress to 9 sets of ~47 secs and maybe allow myself a longer rest.
18 Apr
Yoga for athletes
19 Apr
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Hex DL/RDL Combo – 3 x 4 x 100kg
DB Oscillating RLESS – 3 x 8 x 10kg
Achilles Combo – 2 x 35 secs, 7 reps20 Apr
Core – 3 supersets
21 Apr
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Hex DL/RDL Combo – 3 x 4 x 100kg
DB Oscillating RLESS – 3 x 8 x 10kg
Achilles Combo – 2 x 35 secs, 7 repsSame as last week, I breezed through it.
22 Apr
Yoga for athletes
24 Apr
Trek (plyometrics) – 2 x 20m
Accelerations
3 x 30m in ~4.45 secs
Sprints
80m, 100m, 120m (12 mins / 14 mins) in 10.06, 12.41, 15.15Big tailwind, like a +4m/s, wouldn’t have been a legal time if it was an official race. I did feel good though, it’s probably more like 12.7 for 100m and with reaction time maybe 12.85-90.
