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WEEK 4
23 September
MB Chest Pass – 3 x 8 x 5kg
MB Slams – 3 x 8 x 5kg
A1 Bench Press – 4 x 5 x 87.5kg
A2 Clap Push ups – 3 x 6
Pendlay Row – 3 x 7 x 80kg
B1 Pull ups – 4 x 6 x 10kg
B2 DB OHP – 3 x 8 x 20kg
C1 Hanging Leg Raise – 3 x 6
C2 Russian Twist – 3 x 30 x 5kg
C3 Ab Wheel – 3 x 50 secs
Mobility (5 exercises)I did a bit of complex training by shifting the clap push ups to be immediately after bench press. Despite smashing this out at 8.30am I felt strong and in hindsight I could have added a rep here or there. Will attempt 6 reps on bench next week, as well as tougher OHP.
24 September
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3 x 4 x 100m in 16.4, 15.7, 15.4 secs
Mobility (4 exercises)Really opened up in the final set, it wasn’t that hard on the breathing either.
25 September
Yoga – 45 mins
Mobility (4 exercises)26 September
Barbell Squat Jumps – 2 x 2 x 8 x 70kg
Standing 6 bound – 2 x 4 in 14.60m, 14.60m, 14.75m, 14.60m, 14.60m, 14.80m, 14.45m, 14.55m
Uphill Runs – 5 x 25m in ~4.1 secs
A1 Single Leg Standing Calf Raise ISO – 3 x 35 secs
A2 Single Leg Bent Knee Calf Raise ISO – 3 x 35 secs
Mobility (5 exercises)This was a long session, squat jumps in the garage, bounds at the track and then uphill runs at the park. I was well down on my 6 bound but the squat jumps were knackering. I loved the uphill runs, felt quite powerful and it made me excited about reassessing myself at the end of this program.
27 September
Mobility (5 exercises)
My foot is still bothering me slightly, I had a second office day which only happens on the last Friday of the month. Feeling quite tired and amazed that last year I was doing 3 intense sessions a week.
28 September
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 4 x 400m in 79.1 secs
A1 Dips – 3 x 16
A2 Res. Band Face Pulls – 3 x 14
B1 DB Curls – 3 x 8 x 17.5kg
B2 Res. Band Rotator Cuff – 2 x 2 x 15
Scap Push ups – 3 x 10
Mobility (6 exercises)I felt fine but lacked any kind of pace today, really working just to hit 79 seconds. The gym work was better, I had a 6.5km walk in the afternoon and I’m quite tired now.
29 September
Pogo Jumps – 3 x 20 secs
Depth Jumps – 4 x 10 x 68cm
Uphill Broad Jumps – 2 x 4 x 10, 22.9m, 24.2m, 24.2m, 23.7m, 24.0m, 24.0m, 23.6m, 24.0m
Mobility (5 exercises)I felt quite flat today and it was relatively cold in the gym (10 degrees) so I struggled to get my legs operational for the depth jumps. Once I got the first few under my belt it was much better, though I doubt I can go much higher than that. I liked the uphill broad jumps, last year I felt it had direct carryover to improving my single broad jump and likely my acceleration ability. It said “arbitrary” rest between sets and I opted for 4 minutes, having completed it I think closer to 5 minutes would have been better.
Only four main sessions to go! I didn’t realise the bounds had finished, remaining workouts include 2x back squats, 4x depth jumps, 2x uphill runs and 2x uphill broad jumps. It says the depth jumps should be 110cm which is not happening. I’d like to try 80cm if I can get something that height to jump off in the gym.
WEEK 3
16 September
MB Chest Pass – 3 x 8 x 5kg
MB Slams – 3 x 8 x 5kg
Clap Push ups – 3 x 6
Bench Press – 4 x 5 x 87.5kg
Pendlay Row – 3 x 7 x 80kg
A1 Pull ups – 4 x 6 x 10kg
A2 DB OHP – 3 x 7 x 20kg
B1 Hanging Leg Raise – 3 x 6
B2 Russian Twist – 3 x 30 x 5kg
B3 Ab Wheel – 3 x 50 secs
Mobility (5 exercises)A nice increase in workload, I get quite complacent so it helps to keep progressing the exercises.
17 September
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3 x 4 x 100m in 15.7, 15.4, 15.9 secs
Mobility (4 exercises)I felt good today and was happy to push it, dipped under 15 seconds for one of the runs.
18 September
Mobility (4 exercises)
I was at a conference so no office yoga today. Poor sleep so I wasn’t in the mood to do anything anyway.
19 September
Depth Jumps – 2 x 2 x 10 x 63cm
Bounds – 2 x 3 x 10 contacts (25.4m, 25.5m, 25.6m, 25.2m, 25.5m, 25.5m)
A1 Single Leg Standing Calf Raise ISO – 3 x 35 secs
A2 Single Leg Bent Knee Calf Raise ISO – 3 x 35 secs
Mobility (5 exercises)I have a history of my legs failing to let me do depth jumps, they freeze up as I hit the ground. Thankfully it was not the case today, and while I didn’t feel that sharp I completed all 40 jumps. The bounds felt great, having 10 contacts allows me to build momentum and really draw them out. Isometrics were a real burn to finish.
20 September
Mobility (5 exercises)
Another very chilled day, quite like having a complete day of rest.
21 September
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 4 x 400m in 78.6 secs
A1 Dips – 3 x 15
A2 Res. Band Face Pulls – 3 x 12
B1 DB Curls – 3 x 8 x 17.5kg
B2 Res. Band Rotator Cuff – 2 x 2 x 15
Scap Push ups – 3 x 10
Mobility (6 exercises)A more relaxed pace in the 400’s, felt a bit heavy-legged. Upper body was good, curls were difficult.
22 September
Pogo Jumps – 3 x 20 secs
KB Squat Jumps – 3 x 3 x 8 x 15kg
Bounds – 2 x 4 x 10 contacts (25.15m, 25.15m, 25.30m, 25.60m, 25.50m, 25.50m, 25.45m, 25.30m)
Mobility (5 exercises)Given how intense the exercises are, this was quite high volume for me. I really liked the squat jumps, having only 15kg means I was getting decent height and feeling explosive. Despite wet conditions at the track, my bounds were a similar distance, though I could tell I was fading in the final reps.
If the sessions are this intense I’m really glad it’s only two a week, I’m experiencing a weird undulating level of recovery where I feel awful the day after, fine two days after, and then worse again on day 3. This is a very physical program so I am pleased to make it halfway!
The next three weeks all have some uphill sprints so it’ll be nice to get back into acceleration runs.
WEEK 2
9 September
MB Chest Pass – 3 x 8 x 5kg
MB Slams – 3 x 8 x 5kg
Clap Push ups – 3 x 6
Bench Press – 4 x 6 x 85kg
Pendlay Row – 3 x 6 x 80kg
A1 Pull ups – 4 x 7 x 5kg
A2 DB OHP – 3 x 6 x 20kg
B1 Hanging Leg Raise – 3 x 6
B2 Russian Twist – 3 x 30 x 5kg
B3 Ab Wheel – 3 x 45 secs
Mobility (5 exercises)I should look to increase bench press now as it’s not that challenging, perhaps bumping the weight in pull ups too.
10 September
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3 x 4 x 100m in 16.1, 15.7, 15.6 secs
Mobility (4 exercises)I felt great today. The first run was 16.9 secs after taking it far too easy, then everything was around 16 flat or faster after that.
11 September
Yoga – 45 mins
Mobility (4 exercises)Restorative yoga. I feel really good despite not sleeping much.
12 September
Broad Jump, 4 – best of 252cm
Barbell Squat Jumps – 3 x 2 x 6 x 65kg
Bounds – 2 x 4 x 6 contacts (14.5,14.9,14.9,14.7m & 14.8,14.6,14.1,14.5m)
A1 Single Leg Standing Calf Raise ISO – 2 x 35 secs
A2 Single Leg Bent Knee Calf Raise ISO – 2 x 35 secs
Mobility (5 exercises)I thought I’d check in with a broad jump, I felt a touch flat but then again I’ve had a lot of squats recently. Squat jumps were good, the focus was on achieving peak acceleration on the way up.
I was frustrated by the bounds, I did 15.25m last week but that was with a tailwind and this was a – 3 m/s headwind. It was chilly so I put my hoodie on for the 7th rep and was surprised at how much worse I jumped with the added weight / resistance.
Pleased to get through this, my adductor had been bothering me so I did a more extensive warm up and managed the session well.
13 September
Mobility (5 exercises)
Very relaxed day, no activity.
14 September
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 4 x 400m in 77.5 secs
A1 Dips – 3 x 15
A2 Res. Band Face Pulls – 3 x 12
B1 DB Curls – 3 x 10 x 15kg
B2 Res. Band Rotator Cuff – 2 x 2 x 15
Scap Push ups – 3 x 10
Mobility (6 exercises)Terrible 400’s, absolutely no discipline or consistency, I ran a ~73.5 second 2nd rep having set off far too fast. Good upper body session, ready for squats tomorrow.
15 September
Pogo Jumps – 2 x 20 secs
Back Squats – 2 x (12 x 90kg, 10 x 102.5kg, 6 x 110kg, 5 x 115kg)
Mobility (5 exercises)I gave these an RPE of 7.4, no danger of failing a rep and I probably had at least one extra rep in the tank in every set. Half an hour later and I’m really feeling it, I can barely get up the stairs. The pogo jumps were a nice introduction to the depth jumps that are programmed from next week.
A good week, I really hope depth jumps go smoothly next week. When I programmed depth jumps in the season my legs had a habit of failing on me and refusing to jump. Not sure if it was the height or the fatigue, so hopefully if I’m starting the session with them it won’t be an issue.
WEEK 1
2 September
MB Chest Pass – 3 x 8 x 5kg
MB Slams – 3 x 8 x 5kg
Clap Push ups – 3 x 6
Bench Press – 4 x 6 x 85kg
Pendlay Row – 3 x 6 x 80kg
A1 Pull ups – 4 x 7 x 5kg
A2 DB OHP – 3 x 8 x 17.5kg
B1 Hanging Leg Raise – 3 x 6
B2 Russian Twist – 3 x 30 x 5kg
B3 Ab Wheel – 3 x 45 secs
Mobility (5 exercises)Good session, bumped the pull ups and the OHP. I think the OHP can go up again. I swapped the hanging leg raises to the first in the superset and that worked much better for me. I have a lot of leg DOMS from yesterday and a really tender adductor. One day down, 41 to go.
3 September
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3 x 4 x 100m in 16.3, 16.1, 15.7 secs
Mobility (4 exercises)Easy session, my legs felt heavy so I had to work to dip under 16 seconds. Took some “before” measurements this afternoon:
Neck – 37cm / 14.5”
Chest – 96cm / 37 ¾”
Bicep – 35.5cm / 14”
Waist – 81cm – 32”
Thigh – 55.5cm – 21 ¾”
Calf – 35.5cm / 14”4 September
Yoga – 45 mins
Mobility (3 exercises)Yoga was quite intense, we did this side angle lunge with hands bound behind us for a very long time and my thighs were absolutely burning. Didn’t have time for mobility so did it first thing the following morning
5 September
Back Squat – 2 x 3 x 5 x 110kg
A1 Single Leg Standing Calf Raise ISO – 2 x 35 secs
A2 Single Leg Bent Knee Calf Raise ISO – 2 x 35 secs
Mobility (5 exercises)The weight here was not too challenging, for RPE I’d say 6.8/10. I followed parts of this last winter and I split the workout across two days, doing 3 x 6 x 115kg on each. This is ~7-8% lighter in terms of 1RM, which is the low end of the prescribed difficulty in the program. I’m happy with this approach given I want to move fast and not be grinding anything out.
The % 1RM is a narrower range in the next session so it’ll be 5 x 115kg and 10 x 102.5kg.
6 September
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 4 x 400m in 77.5 secs
A1 Dips – 3 x 15
A2 Res. Band Face Pulls – 3 x 12
B1 DB Curls – 3 x 9 x 15kg
B2 Res. Band Rotator Cuff – 2 x 2 x 15
Scap Push ups – 3 x 10
Mobility (5 exercises)I was on track for 78.0 but I pushed it in the final rep and was closer to 76 secs. Upper body was good, it feels like it’s improving my posture. Did my mobility right after the workout which was nice, I’m away for a stag do this weekend but may fit the next leg session on Sunday afternoon.
7 September
REST
Away in Wales for a stag do.
8 September
Pogo Jumps – 2 x 20 secs
Back Squat – 2 x (10 x 102.5kg, 5 x 115kg, 2 x 122.5kg)
Mobility (5 exercises)I spent 12 of the last 48 hours in a car and my lower back was sore and hips were tight. Just pleased to get through this one, most lifts went up nicely.
Good first week, a little worried about my lower back as any weakness really hampers a session.
WEEK 0
26 August
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3 x 4 x 100m in 15.9 secsPleased with my fitness, I didn’t know what pace to do these in so went with whatever came naturally.
27 August
Standing 5 bound, 2 per leg – best of 12.60m
5 x 40m in 5.38 secs Freelap
Back Squat – 2 x 2 x 5 x 105kg
A1 Single Leg Standing Calf Raise ISO – 2 x 35 secs
A2 Single Leg Bent Knee Calf Raise ISO – 2 x 35 secs
Mobility (4 exercises)Dry track, 22 degrees, -2 m/s wind. I found driving with the front knee helped me in the bounds. The 40’s were into a wind that was between -2 and -4 m/s, still a touch slower than last week. Good squats, comfortable at 105kg.
28 August
Yoga – 45 mins
Mobility (3 exercises)Yoga was more intense than usual, lots of chair holds
29 August
Mobility (4 exercises)
30 August
Rest
I was at a friend’s wedding on the 29th and travelled home on the 30th. Only had 4-5 hours sleep and ended up falling asleep at 8pm before I usually do my mobility.
31 August
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 4 x 400m in 78.7 secs
GS Circuit – 2 x 12 exercises x 10 reps in 3:25, 3:19
A1 Res. Band Face Pulls – 3 x 12
A2 Dips – 3 x 12
B1 DB Curls – 3 x 9 x 15kg
B2 Res. Band Rotator Cuff – 2 x 2 x 15
Scap Push ups – 3 x 10
Mobility (5 exercises)The 400’s were okay. I’m not sure what was going on in the dips but my left upper arm felt really uncomfortable so I stopped at 12. It eased off in the following sets, not sure if I needed more warming up.
1 September
2 x 4 x 6 bounds – best of 15.25m
5 x 40m in 5.30-5.32 secs Freelap
Back Squat – 3 x 5 x 105kg, 3 x 5 x 107.5kg
Mobility (5 exercises)Dry track, 25 degrees, +3 m/s wind. I need a more thorough warm up before bounds, I had a very slight strain in my right adductor which eased off in later reps. Happy with the distance, all in and around 15.20m with a bit of a tailwind. The 40’s were strong, I didn’t overthink them, the main cue was pushing the ground away in strides 1-3 and then getting into a higher stepping action from around 30-35m.
Finished with squats, I looked ahead in the schedule and next week will have 110kg, so instead of 105kg today I bumped the second series to 107.5kg and it felt manageable.
I’m excited but apprehensive. It’s essential that I stay on top of prehab for my right foot, left Achilles and now my right adductor if I’m to get through this program and see the rewards of my work.
