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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.
11 April
Yoga for Athletes – 35 mins
I did want to do the Jumper’s Yoga from Vert Code Elite but I can’t find the link, so I found something on YouTube
12 April
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 repsAfter feeling my adductor on Sunday I threw in some cossack squats today. The DL/RDL combo is just a concentric deadlift and eccentric RDL. The achilles combo is a single leg hop at 60% intensity for the given time, then 2 up 1 down calf lowers.
13 April
Core – 3 supersets
This was meant to be right after the yoga but I’m happy to give it its own day.
14 April
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 reps15 April
Yoga for Athletes – 35 mins
17 April
Trek (plyometrics) – 2 x 20m
Accelerations
3 x 20m in ~3.4 secs
2 x 30m in ~4.5 secs
Sprints
3 x 150m EFM (10 mins) ??, ??, 12.8 secsEFM here is Easy-Fast-Maintain, 50 metres of each. That means a submax acceleration then full effort from 50-100m before maintaining the speed rather than pushing in the final 50m. I failed to start and stop my timer correctly not once but twice, and only got a time for my third run.
The times are for the flying 100m but are not a true flying time. At Uni my best was around 10.7-10.8 when I was running 11.8, which left me a little concerned about what that means when I manage 12.8. I didn’t feel like I was fading but I don’t have that strong winter training base so it’s no real surprise. It’s only 7.8 m/s though was also into a headwind. At the moment I’m not confident about signing up for the county championships on the 14th and I’ve already made other plans that day.
4 Apr
Mobility & Core
5 Apr
A1 TKE Squat – 2 x 15
A2 Glute/HS Activation – 2 x 8 x 5 secs
Alternating Ankle Hops – 2 x 40 secs
Standing Vert – 2 x 6
Oscillating Squat – 3 x 12 x 40kg
DB RLESS ISO – 3 x 4 x 20kg
B1 – Reverse Plank – 3 x 25 secs
B2 – SL Calf Raise – 3 x 157 Apr
A1 TKE Squat – 2 x 15
A2 Glute/HS Activation – 2 x 8 x 5 secs
Alternating Ankle Hops – 2 x 40 secs
Standing Vert – 2 x 6
Oscillating Squat – 3 x 12 x 40kg
DB RLESS ISO – 3 x 4 x 20kg
B1 – Reverse Plank – 3 x 25 secs
B2 – SL Calf Raise – 3 x 15The RLESS is the hardest part of the session but this was the easiest of the four times I’ve done it.
8 Apr
Mobility & Core
10 Apr
Trek (plyometrics) – 2 x 20m
Accelerations
2 x 20m in ~3.3 secs
2 x 25m in ~3.9 secs
2 x 30m in ~4.45 secs
Sprints
3, 2 x 80m [27.5m IL] (5 mins / 8 mins)
10.47, 10.31, 10.31
10.19, 10.41Good session, slight tailwind but I felt a lot sharper than last week. I had a tight left adductor and on the final rep I needed to ease off because I could feel my right hamstring. Neither would be considered a strain but I’m happy to check my ego and run everything 95% from now on instead of chasing times.
I skipped the last rep because otherwise I’d be late for work, but given my hamstring I would have stopped anyway. Using an online timer last week’s runs equated to 13.1 for 100m and this week would be 12.8, so I’m moving in the right direction. Anything under 12.50 would be enough for me.
