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28 Mar
Mobility & Core
29 Mar
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 15A lot of this is taken from Vert Code Elite.
31 Mar
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 15Same session again but already adapting better to the RLESS isometrics.
1 Apr
Mobility & Core
3 Apr
Trek (plyometrics) – 2 x 20m
Accelerations
2 x 20m in ~3.4 secs
2 x 25m in ~4.0 secs
2 x 30m in ~4.6 secs
Sprints
2 x 3 x 80m [25m IL] (5 mins / 8 mins)
10.63, 10.71, 10.72
10.63, 10.79, 11.??I ditched the tempo for some longer runs based on what I had in my old training logs around March/April time. That’s obviously following an indoor season so not directly comparable, but I wanted to try and jump into an outdoor season training plan.
I wasn’t surprised that my shorter runs were slower, the RLESS ISO is a real quad killer. From 30-80m takes me an extra 6 secs so ~8.3m/s, I ran low 9’s at Uni and could cover 90m in the time it now takes me to run 80m. It’s hard not to compare to those times but really I’d like to run comfortably under 13 secs to consider going to get an electronic time at an athletics meet.
It’s still early days and I was so unfit I couldn’t even complete the 6th run without slowing down, so I didn’t even time it.
21 Mar
Throw Ins (Session 30.1) – median 19.15m
Throw Ins (Session 30.2*) – median 21.6m*The second set of 10 were with a 5 metre run up compared to my standard 2.5m
That pretty much concludes this experiment but I might try a few sets next week with a progressively longer run up as I’m curious what effect I’d see.
25 Mar
Mobility work
26 Mar
Core – 4 supersets
I had laser tattoo removal on the 22nd so couldn’t do anything for the first few days.
27 Mar
Trek (plyometrics) – 2 x 20m
Accelerations
3 x 20m in ~3.3 secs
3 x 25m in ~3.9 secs
3 x 30m in ~4.5 secs
Tempo Runs – 3 x 3 x 100m (30 secs / 2.5 mins) in 14.5-15.5 secsI took a tape measure this time and last week must have been too far. I’m quite relieved my times are faster, though still not sure what it equates to over 100m. There’s a website that does predictions so once I start doing more consistent 40/50/60m runs I’ll know more. https://www.brianmac.co.uk/sprints/pred250.htm For 4.75 secs across 30m (adding in reaction time of 0.25) it puts me at 12.40 which sounds accurate if not a touch optimistic based on my current shape.
14 Mar
Technical Throws – 50
16 Mar
Technical Throws, Standing with step through – 2 x 6 @ 60%
Technical Throws, Jogging with step through – 2 x 6 @ 70%DB Power Snatch – 3 x 5 x 15kg
Bench Press – 3 x 5 x 80kg
A1 DB Pullover – 3 x 8 x 20kg
A2 Rotator Cuff (res band) – 3 x 819 Mar
Heavy Throws – 2 x 8 x 950g
Throw Ins (Session 29) – median 20.0mSwiss Ball MB Throws – 3 x 8 x 5kg
I will probably look to re-test in 48 hours so it makes sense to drop the weights and leave only the explosive exercise. I’m really pessimistic, this hasn’t been an enjoyable program because my expectations were set so high. Unless I start throwing close to 30 metres this is a failure to me, but then again if it was that easy to improve everyone would be doing it.
15 Mar
Power Grip – 2 x 3 x 5 secs
Sock Stretch – 50 repsThis is my idea of a taper, reduce volume by 60-70% for a few sessions.
17 Mar
Power Grip – 2 x 3 x 5 secs
Sock Stretch – 50 reps20 Mar
Left: 57.4, 56.6, 56.2
Right: 61.4, 56.3, 56.8Well that settles it, I have no idea how to taper forearm training. The right hand is actually a marginal personal best (previous 61.1kg) but the series overall was mediocre. I’ll test my grip again in 2-3 days and if it’s no better I won’t even write it here.
That’s the “program” over, from a 6 test average (3 per hand) of 49.7kg on the first day to a peak of 58.2kg. There a total of five efforts above 60kg on various days so not quite the consistency to repeat it. That means a gain of 17% in grip strength across 12-14 weeks, using only the Grip Master, which I’m pleased with. It won’t be too long a video so I should be able to have the results up on YouTube in the next few weeks.
