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Phase 5 – Week 2
25 January
Med Ball Chest Pass – 2 x 8
Med Ball Slams – 2 x 8
Bench Press – 4 x 4 x 90kg
Pendlay Rows – 3 x 8 x 80kg
A1 Pull ups / Chin Ups / Pull Ups – 8/8/8
A2 BB OHP – 3 x 8 x 45kgReduced the volume here, though in hindsight I should have kept the volume of explosive work and reduced the heavy stuff. Good session, pleased to get 8 reps in the final set of overhead press.
26 January
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk with Med Ball – 2 x 15m
A March – 2 x 15m
A Skip with Med Ball – 2 x 15m
A Switch – 2 x 15m
Triple A’s with Med Ball – 2 x 15m
Skips for Distance – 2 x 20m
Skips for Height – 2 x 20m
Bound – 2 x 20m
7 Cone Kneeling – 4 reps
7 Cone 2 Point Stance – 4 reps
Heavy Resistance Sprint from 2 point – 6 x 3 secs x 50kg sled
Accels – 4 x 10m, 4 x 20m, 3 x 30m
Reaction / Breakdown / Run Out – SKIPPED
Med Ball High Toss – 3 x 5 x 5kgAtrocious weather. I went out in a storm with freezing rain and strong winds to complete this session. Too wet for broad jump and too slippery to change direction for the runout drill towards the end. Did everything else while soaked through and miserable, including dragging my sled out in all that. No Freelap times as the wind is ridiculous and it would serve no purpose.
Tuesday is clear and dry so I will do the broad jumps then.
27 January
90/90 Hip Lift – 5 reps
Core Decel COD – 3 x 7 x 5kg
MB Negative Hop Shot Putt – 3 x 4
MB Overhead Lateral Rapid 2 Step – 3 x 5
Foot Stability Lateral Line Stretch – 3 x 3
MB Diagonal High Toss – 3 x 4
Front/Back Fascia Line Flow (RDL Swings) – 3 x 4Took my time with these and it was much more enjoyable. I do not feel good today, that session in the cold rain yesterday has left me feeling run down.
28 January
Broad Jump – 4, best of 244cm
90/90 Hip Lift – 5 reps
Dynamic Warm Up
A Walk with Med Ball – 2 x 10m
A Skip with Med Ball – 2 x 10m
A Switch – 2 x 10m
Triple A’s with Med Ball – 2 x 10m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
Wickets – 4 x 20m in 2.36 secs
20m Build 20m Fly – 1 x 20m in 2.28 secs
Accels – 2 x 40m in 5.36 secs (20/30m in 3.10/4.22 secs)
Hurdle Stiffness Jumps – 4 sets
1 Foot Dunk Session – 8 minsWet track, 8 degrees, – 2 m/s wind gusting to -4 m/s. I felt very fluid in these runs, fast without feeling like I was exerting myself a lot. I got the stride pattern really honed in as I hit the wickets which is why the times were so quick, otherwise no different to previous weeks. A little down in the broad jump compared to the other week but since I usually test before the acceleration session it’s harder to say whether I’m improving.
That session has given me a lot of confidence that with slightly warmer conditions, with less wind and rain, I can run some good times.
29 January
6.00AM
90/90 Hip Lift – 5 reps
Core Decel COD – 3 x 7 x 5kg
MB Negative Hop Shot Putt – 3 x 4
MB Overhead Lateral Rapid 2 Step – 3 x 5
Foot Stability Lateral Line Stretch – 3 x 3
MB Diagonal High Toss – 3 x 4
Front/Back Fascia Line Flow (RDL Swings) – 3 x 412.30PM
Yoga – 45 mins
5PM
Med Ball Slams – 3 x 6 x 6kg
Speed Bench Press – 3 x 3 x 55kg
A1 Bench Press – 3 x 5 x 80kg, 5 x 85kg
A2 Pull ups – 4 x 5
B1 Single Arm DB OHP – 3 x 8 x 20kg
B2 Cable Face Pulls – 15 x 20kg, 2 x 15 x 25kgOffice day, snuck in core at 6am but there’s a lot of med ball work and it isn’t fair on my neighbours so I won’t do it again. Yoga before lunch, then a gym session before meeting friends for a curry. I thought it was the time of day that meant I was handling the bench press so well but it turned out I had picked up a 15kg bar by mistake, which means my explosive 60kg reps were only 55kg and my 85kg heavy sets were only 80kg.
30 January
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Reaction Footwork/Slide/Sprint – 4 x 2 runs
Hip Flip Partner Chase Level 2 – 4 x 2 runs
Reaction to Live Guarding – 6 runs
Jump Cut Plyos – 3 x 6 jumps
Rotational Hurdle Jump – 3 x 3 reps
2 Foot Dunk Session – 8 minsCold but sunny today. The volume went up a bit and my toes are getting beat up from all the change of direction work so I’ll be glad when agility finishes.
31 January
Concept2 Exercise Bike – 40 mins (120 down to 95 Watts)
Foot Stability Lateral Line Stretch – 3 x 3
Front/Back Fascia Line Flow (RDL Swings) – 3 x 4I had another office day so I used the gym there and it was a fancy Concept2 bike. It was a bit alarming how fatigued I got across the 40 minutes, with an average of 106 Watts and HR of 117 bpm. I did the mobility parts of the core day and will do the med ball stuff tomorrow.
The weather continues to bother me, averaging 5 degrees (~40F) and generally quite unpleasant. Looking ahead I will start planning my taper, likely matching whatever I did following the Verkhoshansky program, before competing on 16th Feb and again on 3rd March.
My body could do with a break and some extra calories, it’s been a long program and I’m eager to see how fast I am when I go back to my more traditional workouts (and no more agility!).
Phase 5 – Week 1
18 January
Med Ball Chest Pass – 3 x 8
Med Ball Slams – 3 x 8
Bench Press – 4 x 4 x 90kg
Pendlay Rows – 3 x 6 x 80kg
A1 Pull ups / Chin Ups / Pull Ups – 8/8/8
A2 BB OHP – 8 x 40kg, 2 x 8 x 40kgI mixed it up a little more today, no clap push ups and OHP with a barbell. So much stronger in rows today, back to my best.
19 January
Broad Jump – 4, best of 246cm
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk with Med Ball – 2 x 15m
A March – 2 x 15m
A Skip with Med Ball – 2 x 15m
A Switch – 2 x 15m
Triple A’s with Med Ball – 2 x 15m
Skips for Distance – 2 x 20m
Skips for Height – 2 x 20m
Bound – 2 x 20m
7 Cone Kneeling – 4 reps
7 Cone 2 Point Stance – 4 reps
Heavy Resistance Sprint from 2 point – 6 x 3 secs x 50kg sled
Accels – 3 x 10m, 3 x 20m, 2 x 30m – 1.90 / 3.09 / 4.32 secs
Reaction / Breakdown / Run Out – 6 reps
Med Ball High Toss – 3 x 5 x 5kgDamp track, 2 degrees, +2 m/s wind. I liked that session layout, nearly all flat out acceleration and not much change of direction. My sled was a bit too heavy, it’s fine from a 3 point but from a falling start I couldn’t get going quickly enough. The times were a bit slow but I know how important warm legs are and this was one of the coldest sessions I’ve done. For the same reason I was happy with the broad jump, and it might have been 250cm on a warmer day.
20 January
90/90 Hip Lift – 5 reps
Core Decel COD – 3 x 7 x 5kg
MB Negative Hop Shot Putt – 3 x 4
MB Overhead Lateral Rapid 2 Step – 3 x 5
Foot Stability Lateral Line Stretch – 3 x 3
MB Diagonal High Toss – 3 x 4
Front/Back Fascia Line Flow (RDL Swings) – 3 x 4Happy with the final set of exercises.
21 January
90/90 Hip Lift – 5 reps
Dynamic Warm Up
A Walk with Med Ball – 2 x 10m
A Skip with Med Ball – 2 x 10m
A Switch – 2 x 10m
Triple A’s with Med Ball – 2 x 10m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
Wickets – 4 x 20m in 2.38 secs
20m Build 20m Fly – 1 x 20m in 2.28 secs
Accels – 2 x 40m in 5.50 secs (20/30m in 3.18/4.35 secs)
Hurdle Stiffness with Sprinter Stride – 4 sets
1 Foot Dunk Session – 8 minsDamp track, 3 degrees, no wind. I felt really flat going into this session and the cold weather didn’t help. I was relieved that the flying runs were roughly where I wanted to be and a little disappointed in the 40’s. I enjoyed the dunk session despite doing next to no single leg jumps – I should be much more comfortable with a 2 foot jump.
22 January
90/90 Hip Lift – 5 reps
Core Decel COD – 3 x 7 x 5kg
MB Negative Hop Shot Putt – 3 x 4
MB Overhead Lateral Rapid 2 Step – 3 x 5
Foot Stability Lateral Line Stretch – 3 x 3
MB Diagonal High Toss – 3 x 4
Front/Back Fascia Line Flow (RDL Swings) – 3 x 4This was very rushed at 6.00am before getting the train to work. A few exercises involve making noise which I was very conscious of, so I modified the exercises. In future I might try and fit these somewhere else in the week, though it’s only two more Wednesdays to go.
23 January
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Reaction Footwork/Slide/Sprint – 3 x 2 runs
Hip Flip Partner Chase Level 2 – 3 x 2 runs
Reaction to Live Guarding – 5 runs
Jump Cut Plyos – 3 x 8 jumps
Rotational Hurdle Jump – 3 x 3 reps
2 Foot Dunk Session – 8 minsNice short session, 1 hour total. I did it all on a tennis court which offered great grip, finishing with 2 foot dunks on a basketball court. I’m relieved it’s much lower volume, though sets and reps go up in weeks 2 and 3, and it will be a nice taper for my body.
24 January
Exercise Bike – 40 mins (level 6, 95-110 Watts)
90/90 Hip Lift – 5 reps
Core Decel COD – 3 x 7 x 5kg
MB Negative Hop Shot Putt – 3 x 4
MB Overhead Lateral Rapid 2 Step – 3 x 5
Foot Stability Lateral Line Stretch – 3 x 3
MB Diagonal High Toss – 3 x 4
Front/Back Fascia Line Flow (RDL Swings) – 3 x 4Poor weather and a few of these exercises are outdoors so I wasn’t in the mood. I might struggle to stay engaged with this core routine for another six sessions but I’ll try not to rush through while clock watching.
Really good week, clear the volume has come down and the intensity has gone up, particularly in the acceleration day. I had a lot of soreness after the week 1 accel and with warmer weather to come I’m keen to see my times come down. I’ll also add in a weekly broad jump as I feel like progress will be measurable there each week.
Phase 4 – Week 3
11 January
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 6 x 77.5kg
B1 Pull ups / Chin Ups / Pull Ups – 8/8/8
B2 DB OHP – 3 x 6 x 22.5kgI mixed up the pull ups slightly, kept to a strict 30 bpm tempo. It’s great to have two upper body sessions and I’ll think about mixing this up soon.
Despite it last snowing on Wed 8th, temperatures have barely gone above freezing since then so the ground is frozen and there’s still snow on the athletics track. The current plan is to do Agility again tomorrow, then Accels on Tuesday 14th and Max Velocity on Thursday 16th to finish off phase 4. If the ground is solid I’m not sure there’s anywhere suitable to exercise.
12 January
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Barefoot Freestyle – 4 mins
Hip Internal Rotation Series – 3 sets
Harden Series – 5 reps
Box Mirror Drill – 3 x 15 secs
Box Drop Cross Step Curve Run – 3 reps per side
Flip to Guard 15 yard – 3 x 15m
Change of Pace Figure 8’s – 3 x 30 secs
Jump Cut Plyos – 3 x 4
Band Rapid Lateral Level 2 – 3 x 6
Side Plank Hip Abduction – 2 x 8
Copenhagen ISO Plank – 2 x 20 secsIt’s frosty so I moved agility to the first session. It worked perfectly, the local tennis court had thawed enough that I could do all my exercises there or in my garage gym. Now all I need is for the next 48 hours to melt the snow on the athletics track…
13 January
90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 5
Cat Camel Breathing – 3 x 5
Side Plank Banded Row – 3 x 12
Single Leg Turn – 3 x 5
Ab Wheel – 3 x 10
Weighted OH Squat – 3 x 4 x 15kgNice to see the reps go up, I reduced the rest periods and found it a great challenge.
14 January
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Band Resisted Hip Drives – 2 x 10
Anaerobic Wall Sprints – 2 x 10 secs
Switch – 2 x 10
A Walk, March, Skip, Switch, Triple – 2 x 15m
Bounds, Skips for Distance, Height – 2 x 20m
Accel March w Waist Harness – 2 x 15m x 50kg sled
Accel Bound w Waist Harness – 2 x 15m x 35kg sled
Accel March Bound Run – 2 x 30m x 35kg sled
7 Cone 2 Point Stance – 4 x 10m
Heavy Resistance Sprint – 3 x 5m x 50kg sled
Medium Resistance Sprint – 3 x 10m x 35kg sled
Light Resistance Sprint – 2 x 15m x 20kg sled
Drop in Sprint – 2 x 10m
3 point sprint – 2 x 20m in 3.10 secs
1/2 Kneel Sprint – 6 x 15m
Hip Flip Sprint – 6 x 15m
Sprint with mid-cone split – 4 x (2 x 15m)
Triple Broad Jump – 4 reps (7.80m, 7.90m, 7.80m, 7.90m)
Double Depth Jumps – 3 x 3
Banded SLRDL – 3 x 6 per sideWet track, 8 degrees, +2 m/s wind. So nice to be back on the track, it felt warm given how cold it’s been for the last week. This was 2h40 start to finish, it really is a big workout. The triple broad jump was nice to see, I went 30cm further than two weeks ago. I will measure my single broad jump at the start of phase 5. Feeling really good right now, nutrition and recovery are on point and I’m looking forward to the max. velocity session.
15 January
A1 Bench Press – 3 x 8 x 80kg
A2 DB Rows – 3 x 8 x 32kg
B1 Pull/Chin/Pull ups – 3 x 8 x BW
B2 DB OHP – 3 x 6 x 22.5kg
90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 5 x 10kg
Cat Camel Breathing – 3 x 5
Side Plank Cable Row – 3 x 12 x 15kg
Single Leg Turn – 3 x 5
BB Rollout – 3 x 12
Weighted OH Squat – 3 x 4 x 15kgI cut the rest periods here and it was a good workout.
16 January
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, Skip, Switch, Triple – 2 x 10m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
Wickets – 6 x 20m in 2.38 secs
20m Build 20m Fly – 2 x 20m in 2.30 secs
1 x 40m in 5.45 secs (3.19 / 4.29 for 20m / 30m)
Reactive Step Up Jump – 3 x 5
Overcoming Ankle Isometric – 5 x 5 secs
Overcoming Glute Isometric – 5 x 5 secsDamp track, 8 degrees, -1 m/s wind. Good session, really nice rhythm through the wickets. I thought I had two 40’s so I was a bit frustrated to have a slow rep and not get a chance to redeem myself. Definitely ready for phase 5.
17 January
Exercise Bike – 40 mins (level 6, 110/105/100 Watts)
90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 5
Cat Camel Breathing – 3 x 5
Side Plank Banded Row – 3 x 12
Single Leg Turn – 3 x 5
Ab Wheel – 3 x 10
Weighted OH Squat – 3 x 4 x 15kgI couldn’t hack 45 minutes on the bike so I stopped early. I did see another jump in fitness, managing 5 Watts more than last week. I do like this core workout but it’s now the 9th time I’ve done it and I’m ready to move on.
I’ve reigned in my calories this week having indulged a lot at the start of the year, possibly too low as I don’t have as much energy.
Hoping to start phase 5 with a 250cm+ broad jump and really push on. Volume comes down which my legs will appreciate.
Phase 4 – Week 2
4 January
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 75kg
B1 Pull ups – 3 x 6 x 10kg
B2 DB OHP – 3 x 6 x 22.5kgReally pleased to have most of my strength back, benching 4 x 4 again though the reps were tough.
5 January
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Band Resisted Hip Drives – 2 x 10
Anaerobic Wall Sprints – 2 x 10 secs
Switch – 2 x 10
A Walk, March, Skip, Switch, Triple – 2 x 15m
Bounds, Skips for Distance, Height – 2 x 20m
Accel March w Waist Harness – 2 x 15m x 50kg sled
Accel Bound w Waist Harness – 2 x 15m x 35kg sled
Accel March Bound Run – 2 x 30m x 35kg sled
7 Cone 2 Point Stance – 4 x 10m
Heavy Resistance Sprint – 3 x 5m x 50kg sled
Medium Resistance Sprint – 3 x 10m x 35kg sled
Light Resistance Sprint – 2 x 15m x 20kg sled
Drop in Sprint – 2 x 10m
3 point sprint – 2 x 20m
1/2 Kneel Sprint – 6 x 15m
Hip Flip Sprint – 3 x 20m
Sprint with mid-cone split – SKIPPED
Triple Broad Jump – 4 reps (7.40m, 7.40m, 7.50m, 7.50m)
Double Depth Jumps – 3 x 3
Banded SLRDL – 3 x 6 per sideIt snowed overnight but the rain washed it away so I was able to complete this session. It rained the whole time so it wasn’t the most pleasant, but I was grateful I could do it at all. I had to skip the sprint with mid-cone split as the grass was waterlogged and unusable. The weather also meant I moved the wall series to the start of the workout and that worked really well. More snow is forecast from Wednesday so my agility session might have to be on the snow, which I don’t mind as long as the ground isn’t frozen.
6 January
90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 4
Cat Camel Breathing – 3 x 4
Side Plank Banded Row – 3 x 10
Single Leg Turn – 3 x 3
Ab Wheel – 3 x 10
Weighted OH Squat – 3 x 4 x 15kgI should bump the reps soon if the program doesn’t do it naturally as this isn’t too challenging.
7 January
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, Skip, Switch, Triple – 2 x 10m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
Wickets – 6 x 20m in 2.34-2.38 secs
20m Build 20m Fly – 2 x 20m in 2.28 secs
1 x 40m in 5.28 secs (3.03 / 4.18 for 20m / 30m)
Reactive Step Up Jump – 3 x 5
Overcoming Ankle Isometric – 4 x 5 secs
Overcoming Glute Isometric – 4 x 5 secsDamp track, 2 degrees, no wind. Happy with my times, some of the fastest I’ve run in this program. I nailed the 40m run, focusing on low shin angles during acceleration and I was surprised by such a good time.
8 January
A1 Bench Press – 8,8,7 x 80kg
A2 DB Rows – 3 x 12 x 30kg
B1 Pull ups – 3 x 8 x BW
B2 DB OHP – 3 x 6 x 22.5kg
90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 5 x 10kg
Cat Camel Breathing – 3 x 4
Side Plank Cable Row – 3 x 10 x 15kg
Single Leg Turn – 3 x 3
BB Rollout – 3 x 10
Weighted OH Squat – 3 x 4 x 15kgOffice day and I finally registered for the free gym. I kept it simple and did a standard upper body session. I did not like the bench press they had there but it’s great to get something done. Finished with core, using the cable machines where possible. It snowed a fair bit today but I’m pretty sure I can still do agility tomorrow as the ground won’t be solid.
9 January
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Barefoot Freestyle – 4 mins
Hip Internal Rotation Series – 3 sets
Harden Series – 5 reps
Box Mirror Drill – 3 x 15 secs
Box Drop Cross Step Curve Run – 3 reps per side
Flip to Guard 15 yard – 3 x 15m
Change of Pace Figure 8’s – 3 x 30 secs
Jump Cut Plyos – 3 x 4
Band Rapid Lateral Level 2 – 3 x 6
Side Plank Hip Abduction – 2 x 8
Copenhagen ISO Plank – 2 x 20 secsA repeat of last week’s session, only 2 degrees so I found it hard to get my legs moving. The curved runs are 30 metres and I’d really want to have an exercise before those so it isn’t such a step up in intensity. Really looking forward to my final phase 4 acceleration session as it’s a chore, otherwise I’m enjoying this and feeling fast.
10 January
Exercise Bike – 45 mins (level 6, 105/100/95 Watts)
90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 4
Cat Camel Breathing – 3 x 4
Side Plank Banded Row – 3 x 10
Single Leg Turn – 3 x 3
Ab Wheel – 3 x 8
Weighted OH Squat – 3 x 4 x 15kgThrilled to see my numbers finally move on the bike. I set off at my usual 100 Watts and my heart rate stayed low, so I had to move to 105W to enter Zone 2 HR. I added an extra 5 minutes again but I think 45 mins is my limit for now, I find it super tedious even with my phone and Netflix on.
Good week of training despite very cold temperatures.
Phase 4 – Week 1
28 December
Med Ball Chest Pass – 3 x 8
Med Ball Slams – 3 x 8
A1 Bench Press – 4 x 3 x 90kg
A2 Clap Push ups – 4 x 5
Pendlay Rows – 3 x 8 x 75kg
B1 Pull ups – 3 x 6 x 7.5kg
B2 DB OHP – 3 x 8 x 20kgStronger again, though not by much.
29 December
Broad Jump – 5, best of 242cm
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, March, Skip, Switch, Triple – 2 x 15m
Bounds, Skips for Distance, Height – 2 x 20m
Accel March w Waist Harness – 2 x 15m x 50kg sled
Accel Bound w Waist Harness – 2 x 15m x 30kg sled
Accel March Bound Run – 2 x 30m x 30kg sled
Band Resisted Hip Drives – 2 x 10
Anaerobic Wall Sprints – 2 x 10 secs
Switch – 2 x 10
7 Cone 2 Point Stance – 4 x 10m
Heavy Resistance Sprint – 3 x 5m x 50kg sled
Medium Resistance Sprint – 3 x 10m x 30kg sled
Light Resistance Sprint – 2 x 15m x 15kg sled
Drop in Sprint – 2 x 5m
3 point sprint – 2 x 20m in 3.05 secs Freelap (10m in 1.80 secs)
1/2 Kneel Sprint – 6 x 15m
Hip Flip Sprint – 6 x 15m
Sprint with mid-cone split – 4 x (2 x 15m)
Triple Broad Jump – 4 reps (7.70m, 7.50m, 7.60m, 7.70m)
Double Depth Jumps – 3 x 6
Banded SLRDL – 3 x 6 per sideWet track, 4 degrees, no wind. Another long session, the various sprints near the end felt like junk volume and I’d much rather do more 3 point sprints. I liked the triple broad jump and the sled work. I bumped the heavy sled from 45kg to 50kg and noticed the difference. I had a bigger broad jump in me but I only gave myself five attempts and I kept leaving one of my feet behind, costing me 5-7 cm. Really tired now, need a big sleep.
30 December
90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 4
Cat Camel Breathing – 3 x 4
Side Plank Banded Row – 3 x 10
Single Leg Turn – 3 x 3
Ab Wheel – 3 x 8
Weighted OH Squat – 3 x 4 x 15kgReally liked this combination of exercises, I promise to make it harder as the ab wheel especially is something I can handle at a higher volume.
31 December
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, Skip, Switch, Triple – 2 x 10m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
Wickets – 6 x 20m in 2.42-2.50 secs
20m Build 20m Fly – 2 x 20m in 2.34 secs
1 x 40m in 5.48 secs (3.14 / 4.30 for 20m / 30m)
Reactive Step Up Jump – 3 x 5
Overcoming Ankle Isometric – 4 x 5 secs
Overcoming Glute Isometric – 4 x 5 secsWet track, 8 degrees, -4 m/s wind gusting to -6 m/s. The wind was really disruptive to my wicket runs, I kept moving my start forward and still reaching too much for the first cone. Most runs were 2.48 secs and the last was 2.41 secs when I finally got the build up right. I enjoyed the last few exercises, I set my squat rack up properly for the ankle isometric and it felt beneficial.
I’m now eyeing the weather as there are negative temperatures and snow forecast. I should be clear to do the agility session on 2nd Jan but the next accel session is in doubt.
1 January
90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 4
Cat Camel Breathing – 3 x 4
Side Plank Banded Row – 3 x 10
Single Leg Turn – 3 x 3
Ab Wheel – 3 x 10
Weighted OH Squat – 3 x 4 x 15kgGood session.
2 January
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Barefoot Freestyle – 4 mins
Hip Internal Rotation Series – 3 sets
Harden Series – 5 reps
Box Mirror Drill – 3 x 15 secs
Box Drop Cross Step Curve Run – 3 reps per side
Flip to Guard 15 yard – 3 x 15m
Change of Pace Figure 8’s – 3 x 30 secs
Jump Cut Plyos – 3 x 4
Band Rapid Lateral Level 2 – 3 x 6
Side Plank Hip Abduction – 2 x 8
Copenhagen ISO Plank – 2 x 20 secsI liked this session, a nice variety of exercises and 1h40 total time.
3 January
Exercise Bike – 40 mins (level 6, 100/95/90 Watts)
90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 4
Cat Camel Breathing – 3 x 4
Side Plank Banded Row – 3 x 10
Single Leg Turn – 3 x 3
Ab Wheel – 3 x 10
Weighted OH Squat – 3 x 4 x 15kgI stayed in zone 2, which meant decreasing output by 5 Watts every 10 minutes until I settled at 90. Frustrating given I was at ~115 Watts a few months ago before my illness. Part of me feels like I need higher volume to get me back on track before dropping to maintenance, so I made a small move in that direction with an extra 5 minutes on the bike. Core workout done in 20 minutes.
Overall another good week of training, depending on the next few days I may introduce another weights session on Wednesday for my upper body, and maybe a day of tempo runs. My fitness level has dropped if you’re to believe my resting heart rate, though it’s possible a lingering after effect of a chest infection. I’m not a fan of the acceleration session but on the whole I’m happy to do another two weeks of this to round out phase 4.
