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Phase 3 – Week 2
21 December
Med Ball Chest Pass – 3 x 8
Med Ball Slams – 3 x 8
A1 Bench Press – 4 x 4 x 85kg
A2 Clap Push ups – 4 x 5
Pendlay Rows – 3 x 8 x 75kg
B1 Pull ups – 3 x 6 x 5kg
B2 DB OHP – 8,8,7 x 20kgPleased to increase the numbers from last week, I felt much more powerful. My left shoulder caused me problems in the final reps of OHP so I had to stop at 7.
Excited to weigh myself tomorrow, I really notice the lost weight and while I want to put it back on I’m cautious about rushing it and ending up putting on fat mass.
22 December
Broad Jumps, 5 – best of 240cm
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, March, Skip, Switch, Triple – 2 x 15m
Bounds – 2 x 20m
Skips for Distance, Height – 2 x 20m
Accel March w Waist Harness – 2 x 10m x 45kg sled
Accel Bound w Waist Harness – 2 x 10m x 30kg sled
Accel March Bound Run – 2 x 15m x 30kg sled
Posture Hold – 2 x 10 secs
Band Resisted Load and Lift – 2 x 5
Banded Load & Lift w/ Switch – 2 x 5
Banded Load & Lift w/ 3x Switch – 2 x 3
Kneeling PVC 4 Step – 2 x 5m
7 Cone Kneeling No PVC – 2 x 10m
Heavy Resistance Sprint – 4 x 5m x 45kg sled
Medium Resistance Sprint – 3 x 10m x 30kg sled
3 point ISO hold – 3 x 5 secs
A1 3D Split Stance Lateral Pushout – 3 x 5
A2 1/2 Kneel Lateral Acceleration – 3 x 10m
Non CM Versatile Rim Touch – 3 x 5
B1 Alternating Reverse Plank – 3 x 8
B2 TKE Partial Squat – 3 x 10Another big session, glad to get it finished. It was a wet track and a headwind which meant the broad jump was probably better than last week but I ended up recording the same distance. Everything else felt solid, frustratingly I’m 66.7kg, down a little on last week, so I really need to get eating.
23 December
90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Leg Swings – 3 x 10
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5A single change of exercise, preferred this version.
24 December
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, Skip, Switch, Triple – 2 x 15m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
3 Position ISO Holds – 3 x 5 secs
Wickets – 2 x 20m in 2.32 secs
20m Build 20m Fly – 4 x 20m in 2.28 secs
Curvilinear Run Level 1 – 3 x 40m
Stiffness Skips – 3 x 2 x 20m
Bosch Snatch – 2 x 4, 1 x 4 x 0.5kg per hand
Nordic Eccentrics – 3 x 6
Airborne Lunge – 3 x 8 x 8kgWet track, 11 degrees, no wind. Really liked this session, nice temperature and no wind. My wickets were really smooth and the flying runs too. It feels like my fitness has come back following my illness so I’m ready to push on with Phase 4.
25 December
90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Leg Swings – 3 x 10
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5Nice and simple.
26 December
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Hip Internal Rotation Series – 3 x 20
Partner Linear Decel / Lateral Push Out – 3 x 10m
Ring Agility Open Up Sprint Out – 3 x 2 reps
OH Lateral Reaction – 3 x 15 secs
Lateral Bound DB Punch Level 1 – 3 x 6 x 3.5kg
Split Stance Contrast Jumps – 3 x 4
SL Elevated Hip Thrust – 3 x 8
SL Box Step Down – 3 x 6Much better second time round, the ground was firmer for the change of direction drills which helped a lot. Ready for phase 4!
27 December
Exercise Bike – 35 mins (level 6, 100 Watts)
90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Leg Swings – 3 x 10
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5My HR monitor was telling me I was in zone 3 the whole time but in terms of difficulty it felt how people describe zone 2 (able to nasal breathe throughout). I’ve had an elevated heart rate from an ongoing infection which is pushing all my numbers up.
Pleased with this week of training and it’s setting me up nicely for phase 4. I’d like to get my broad jump back to 250cm or above and my weight back to 68kg or higher.
Phase 3 – Week 1
14 December
Med Ball Chest Pass – 3 x 8
Med Ball Slams – 3 x 8
A1 Bench Press – 4 x 5 x 80kg
A2 Clap Push ups – 4 x 5
Pendlay Rows – 3 x 8 x 70kg
B1 Pull ups – 3 x 8
B2 DB OHP – 3 x 6 x 20kgA little disheartened by how much I had to reduce the weights here, almost 10% weaker than three weeks ago.
15 December
Broad Jump, 5 – best of 240cm
90/90 Hip Lift – 1 x 5 reps
Dynamic Warm Up 2
A Walk, March, Skip, Switch, Triple – 2 x 15m
Bounds – 2 x 20m
Skips for Distance – 2 x 20m
Skips for Height – 2 x 20m
Accel March w Waist Harness – 2 x 10m x 45kg sled
Accel Bound w Waist Harness – 2 x 10m x 30kg sled
Accel March Bound Run – 2 x 15m x 30kg sled
Posture Hold – 2 x 10 secs
Band Resisted Load and Lift – 2 x 5
Banded Load & Lift w/ Switch – 2 x 5
Banded Load & Lift w/ 3x Switch – 2 x 3
Kneeling PVC 4 Step – 2 reps
7 Cone Kneeling No PVC – 4 reps
Heavy Resistance Sprint – 4 x 5m x 45kg
Medium Resistance Sprint – 3 x 10m x 30kg
3 point ISO hold – 3 x 5 secs
2 pt sprint – 2 x 10m
3 pt sprint – 2 x 10m in 1.85 secs Freelap
2 pt sprint – 2 x 20m
3 pt sprint – 2 x 20m in 3.15 secs Freelap
Non CM Versatile Rim Touch – 3 x 5
A1 Alternating Reverse Plank – 3 x 8
A2 TKE Partial Squat – 3 x 10Wet track, 11 degrees, +2 m/s wind. I was a little disappointed with the 240cm broad jump but on reflection if I had produced 252cm that wouldn’t make sense as I haven’t fully recovered yet. I am eating 200-300 kcal above maintenance to replenish my glycogen stores and it’s likely that I have another 0.5kg of weight to put back on with ease. The session was good, very thankful for a clear day and I felt I executed most of the exercises well. It was just over 3 hours including driving to the track and unloading / loading all the weights, hopefully phase 4 has shorter accel sessions.
The plan is to rest up, eat a lot, and come back stronger for Tuesday. Before the session I weighed in at 67.0kg, I’d like to be 67.3kg or above for Tuesday.
16 December
90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Front/Back Fascia Line Flow (RDL Swings) – 3 x 5 x 1.25kg
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5I felt good today, I had almost 500g of carbs yesterday and 375g today. Fuelled and ready to go.
17 December
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, Skip, Switch, Triple – 2 x 15m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
3 point ISO hold (5 secs) – 10m
Wickets – 4 x 20m in ~2.45-2.48 secs (Freelap)
20m Build 20m Fly – 4 x 20m in ~2.32 secs
Curvilinear Run Level 1 – 3 x 40m
Stiffness Skips – 3 x 2 x 20m
Bosch Snatch – 3 x 4
Nordic Eccentrics – 3 x 6
Airborne Lunge – 3 x 8 x 8kgWet track, 9 degrees, -3 m/s wind gusting to -5 m/s. Good session, not a fan of the wind but overall a lot of 90%+ intensity sprinting. The wind threw me off my wickets as it shortened my stride enough that the first two runs were stuttering.
18 December
REST
I couldn’t find any time to do the core workout.
19 December
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Hip Internal Rotation Series – 3 x 20
Partner Linear Decel / Lateral Push Out – 3 x 10m
Ring Agility Open Up Sprint Out – 3 x 2 reps
OH Lateral Reaction – 3 x 15 secs
Lateral Bound DB Punch Level 1 – 3 x 6 x 3.5kg
Split Stance Contrast Jumps – 3 x 4
SL Elevated Hip Thrust – 3 x 8
SL Box Step Down – 3 x 6I enjoyed that, mainly because it was short, finishing in 75 minutes. I didn’t feel that explosive in the ring agility sprint outs but the contrast jumps and lateral bounds were good.
I’m continuing to be grateful for every lower body session that isn’t pouring with rain or on icy ground, not sure I’ll be able to get through winter without missing some sessions.
20 December
Exercise Bike – 35 mins (level 6, 100 Watts)
90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Front/Back Fascia Line Flow (RDL Swings) – 3 x 5 x 1.25kg
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5Good bike workout, my heart rate is still quick to rise but I didn’t want to go easy so I held 100 Watts. Core workout was simple.
Really pleased with that week, I’m still not 100% but I’m pretty close. I’ll test my broad jump again and would expect to be back over 250cm by Sunday.
Recovery from illness
9 December
ILL
My nausea has cleared up but I’m getting a fever at night and still have a very chesty cough. I did two 10 minute walks around the block and I feel like I’ve pulled my left hip flexor, possibly straining it from vomiting.
10 December
Hex Bar DL – 3 x 60kg, 2 x 80kg, 8 x 90kg
I was in bed until midday, more night fevers and very restless sleep. I weighed in at 66.3kg today, down 3.5kg in a week. I’m very aware of the muscle loss from bed rest and inactivity, especially combined with a low protein diet, so I wanted to do a single work set of a compound lift. I was sluggish in the warm up and didn’t push the reps but feel it’s at least some stimulus for my body.
The plan is to get back to work tomorrow and eat 3 normal meals.
11 December
90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Front/Back Fascia Line Flow (RDL Swings) – 3 x 5I only did one pair of exercises, still not feeling great. I’m a bit concerned that I’ve strained a muscle as I feel weak when I try to exercise. I’ve only just built up my calories and my glycogen will likely be depleted so I’ll have a large breakfast tomorrow.
12 December
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Hip Internal Rotation Series – 3 x 20
Linear Decel, Lateral Push Out – 3 x 6
OH Laterals – 3 x 15 secs
Lateral Bound DB Punch lvl 1 – 3 x 6 x 3.5kg
Split Stance Contrast Jumps – 3 x 4 x 7kg / band
Single Leg Elevated Hip Thrust – 3 x 8
Pistol Squats – 3 x 6
Hex Bar DL – 8 x 80kg (belted)Short on time and really pleased with the intensity I could manage here. I’ll be sore tomorrow but I’m back to eating normally and physically about 80%. I finished with a set of DL to continue waking my legs up, my lower back felt weak after Tues so I put my weight belt on as a precaution. Excited for zone 2 tomorrow as fitness will be where I need the most improvement. Still feverish at night and a lingering cough.
13 December
Exercise Bike – 35 mins (level 6, 90-100 Watts)
90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Front/Back Fascia Line Flow (RDL Swings) – 3 x 5 x 1.25kg
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5I was surprised by just how little effort I needed on the exercise bike to drive my heart rate up. I’m continuing to recover but it feels like another 3-5 days before my sleep and recovery numbers from my wearable return to baseline. I don’t mind repeating phase 3, I will open with a broad jump and see how close I can get to 252cm, which was what I managed the first time round (2 weeks ago). I’ve lost around 3.5kg so it remains to be seen what that has done to my performance.
Phase 3 – Week 1
30 November
Broad Jump, 5 – best of 252cm
90/90 Hip Lift – 1 x 5 reps
Dynamic Warm Up 2
A Walk, March, Skip, Switch, Triple – 2 x 15m
Bounds – 2 x 20m
Skips for Distance – 2 x 20m
Skips for Height – 2 x 20m
Accel March w Waist Harness – 2 x 10m x 45kg sled
Accel Bound w Waist Harness – 2 x 10m x 30kg sled
Accel March Bound Run – 2 x 15m x 30kg sled
Posture Hold – 2 x 10 secs
Band Resisted Load and Lift – 2 x 5
Banded Load & Lift w/ Switch – 2 x 5
Banded Load & Lift w/ 3x Switch – 2 x 3
Kneeling PVC 4 Step – 2 reps
7 Cone Kneeling No PVC – 4 reps
Heavy Resistance Sprint – 4 x 5m x 45kg
Medium Resistance Sprint – 3 x 10m x 30kg
3 point ISO hold – 3 x 5 secs
2 pt sprint – 2 x 10m
3 pt sprint – 2 x 10m
2 pt sprint – 2 x 20m
3 pt sprint – 2 x 20m
Non CM Versatile Rim Touch – 3 x 5
A1 Alternating Reverse Plank – 3 x 8
A2 TKE Partial Squat – 3 x 10Wet track, 12 degrees, +3 m/s wind. What a session! I had to take weight plates with me to the track along with 100 other things, it ended up being close to 3 hours from start to finish. The sled runs are nicer on the track than on grass, but not much difference. I found it hard to measure broad jump as I’ve seen footage where my feet slip on impact, making it seem like I’ve jumped further than I have. However, I was conservative and feel like 252cm is fair. Some fast times in the 20m sprints, around 3.05 secs going through 10m in 1.80 secs (no reaction time), though with a healthy tailwind. It felt like a lot of volume which is great, I was still feeling fast by the time it came to the 2pt and 3pt starts. Relieved it was quite warm for the time of year and not raining, I may not be so lucky next week.
1 December
REST
My cough is getting worse so I skipped my upper body today.
2 December
90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Front/Back Fascia Line Flow (RDL Swings) – 3 x 5 x 1.25kg
Core Decel COD – 3 x 5
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5
Lateral Line – 3 x 5I continue to feel rough, luckily this was only 20 minutes and not challenging. I feel like I’m over the worst of my symptoms and that tomorrow can be back to normal.
3 December
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, Skip, Switch, Triple – 2 x 15m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
3 point ISO hold (5 secs) – 10m
Wickets – 4 x 20m in ~2.38 secs (Freelap)
20m Build 20m Fly – 4 x 20m in ~2.28 secs (1.16 / 1.12)
Curvilinear Run Level 1 – 3 x 40m
Stiffness Skips – 3 x 2 x 20m
Bosch Snatch – 3 x 4
Nordic Eccentrics – 3 x 6
Airborne Lunge – 3 x 8 x 8kgWet track, 4 degrees, no wind. I really enjoyed this session despite a persistent cough, meaning I would rather have stayed on the sofa. With only a 20m build up I was still accelerating for the 20m flying run and so the second 10m was faster. The tutorial video said to expect to reach 90-95% speed by the start of the run which is roughly what I’m managing. Overall it was a good session and relatively straightforward compared to some of the days where I’m doing 20 different exercises.
4 December
90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Front/Back Fascia Line Flow (RDL Swings) – 3 x 5 x 1.25kg
Core Decel COD – 3 x 5
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5
Lateral Line – 3 x 55-9 December
ILL
I had Norovirus (winter vomiting bug) from the afternoon of 4th until the morning of the 9th. Only 200-500 calories on each of those full days, also in hospital on the 5th as I couldn’t hold down liquid and needed an IV.
The illness taken a lot out of me and I still haven’t shaken the cough. For now, the plan is to do a very scaled down version of training this week, and then try to pick up on Phase 3 Week 1 from Saturday 14th.
Phase 2 – Week 2
23 November
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Shin Angle Flow – 8 reps
Mirror Reaction – 3 x 15 secs
A Walk, March, Skip, Switch, Triple – 2 x 10m each
Skips for Distance – 2 x 20m
Waist Harness March – 2 x 10m x 45kg
Waist Harness Accel Bound – 2 x 10m x 30kg
Waist Harness March/Bound/Run – 2 x 15m x 30kg
Posture Hold – 2 x 10 secs
Banded Load and Lift – 2 x 5
Banded Load & Lift w Switch – 2 x 5
Banded Load & Lift w Triple Switch – 2 x 5
4 Step Accel – 4 reps
Heavy Sled Sprint – 4 x 5m x 45kg
Non-CM Contrast Jumps – 3 x 4
Banded Straight Leg Pull Through – 3 x 8
Oscillating RLESS – 3 x 30 secs x 5kgCold and rainy so I didn’t enjoy that at all. I was soaked through doing the sled work and tried my best to stay focused on correct execution of all the exercises.
24 November
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 8 x 80kg
B1 Pull ups – 3 x 6 x 10kg
B2 DB OHP – 3 x 6 x 22.5kgFelt strong.
25 November
90/90 Hip Lift – 5 reps
A1 Cat Camel Breathing – 2 x 4
A2 Wall Side T-Spine Opener – 2 x 4
B1 Walking Chop Level 2 – 3 x 7
B2 Side Plank – 3 x 40 secs
C1 Squat to Stand – 3 x 6
C2 Cross Touch Extension – 3 x 8Didn’t see the increase in reps so had to go back and do extra.
26 November
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Barefoot Freestyle – 4 mins
Hip Flip Series – 2 x 20m
A Walk, Skip, Switch, Triple – 2 x 10m each
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m each
3 Position ISO Holds – 3 reps
Wickets – 6 x 20m in 2.35-2.40 secs Freelap timed
40 yd Technical Build Up – 3 x 40m, last 10m in 1.11 secs Freelap timed
Box Drop Progressions – 3 x 4
Hip Extension Pulses – 3 x 15 secs
SL Box Step Down – 3 x 8 x 8kg
Nordic Eccentrics – 3 x 5
Kickstand Soleus Raise – 3 x 20 x 8kgWet track, 8 degrees, cross wind. Great session, sunny day and no headwind to contend with. The wickets felt much more natural with the new spacing and I was in a good rhythm. The 40’s were solid, I was getting ~5.40 secs for 40m which is crazy given how submaximal my first 10 metres is. Looking ahead to phase 3 it will be 2 track sessions which will be nice, though lugging 45kg of weight plates from the car will be a bit of a chore.
27 November
90/90 Hip Lift – 5 reps
A1 Cat Camel Breathing – 2 x 4
A2 Wall Side T-Spine Opener – 2 x 4
B1 Walking Chop Level 2 – 3 x 7
B2 Side Plank – 3 x 40 secs
C1 Squat to Stand – 3 x 6
C2 Cross Touch Extension – 3 x 8Woke up with a sore throat so just got through this with as little effort as possible.
28 November
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Band SL Raise – 10 reps
Front/Back Fascia Line Flow (RDL Swings) – 10 x 1.25kg
Hip Bridge Reach Across – 10 reps
Spiral Elasticity – 10 x 1.25kg
Lateral Line – 10 reps
Barefoot Freestyle – 4 mins
AI Walks – 2 x 10 reps
Nervous System Blaster – 3 x 15 secs
1-2 Push Out Accel/Repeat – 3 x 2 reps
Tennis Ball Shoulder Drop COD – 2 x 4 reps
Hip Flip Tennis Ball COD – 2 x 4 reps
Angled Bounds – 4 x 1 set
Band Rapid Lateral Level 1 – 3 x 8
A1 Poliquin Step Up – 3 x 12
A2 Nordic Eccentrics – 3 x 5Identical session to last time. I felt a bit sluggish in some of the agility drills, perhaps it was seeing how slow I looked on video as I was recording the COD (change of direction) drills. I have a bit of a cough and sore throat but nothing major.
29 November
Exercise Bike – 35 mins (level 6, 100-105 Watts)
90/90 Hip Lift – 5 reps
A1 Cat Camel Breathing – 2 x 4
A2 Wall Side T-Spine Opener – 2 x 4
B1 Walking Chop Level 2 – 3 x 7
B2 Side Plank – 3 x 30 secs
C1 Squat to Stand – 3 x 6
C2 Cross Touch Extension – 3 x 8I do not feel good today, I have a heavy cough and did the bare minimum required of me. Power was down on the bike by 5-10%.
Phase 2 overall has been enjoyable and the exercise progressions are very clear. I can see it building nicely into phases 3 to 5, which I hope leads to increasingly faster times.
