Sunday  9/1  sled drags in yard  5x70#, 5x35#  + upper body push rep focus
9/2  AirDyne bike because during rain   32s on 70%, 28s off x 7   x 2
9/3  lower weights     

HPC 3x3    205

DL to a heavy 3     345

BSS 2-3x10         60

GHR 3 x10

glute bridge iso 3x10

calf raise 3x10

amkle hops

9/4  upper body

9/5   100m in 17s, rest 30s x 5 x 2 sets.  

9/6   

BJ 10# x3 x 6

SL HT 20# x10x3

step up 30# x 10x3

SGDL 165x8x3

janda x 10 x 3, T2Rx10 x 3,

9/7 rest

Sunday 9/8   5x70, 5x35 30m with the sled, upper body push rep focus
9/9 6x200 with about 3 mins rest.  33-35s.    this is about 70% effort
9/10 

HPC 3x3            205

DL to a heavy 3     365

BSS 2-3x10         70#/h

GHR 3 x10

glute bridge iso 3x10

calf raise 3x10       100

ankle hops

9/11     upper body

9/12   200m in 30s rest 3 mins x 5. Felt good unitl set 5. Tight groin there wouldnt allow good leg lift, so shut it down 

9/13 

BJ 10# x3 x 6

SL HT 20# x10x3

step up 30# x 10x3

SGDL 165x8x3

janda x 10 x 3, T2Rx10 x 3,

9/14  rest

DELOAD WEEK

9/15   5 total sleds.   Deload upper

9/16     rest   5am work day

9/17  

HPC 3x3               225x2

DL to a heavy 3     385x2, 405x1  about 90% effort

BSS 2-3x10          70x10x1

GHR 3 x10             2 sets

glute bridge iso 3x10      2 sets

calf raise 3x10                  100#

ankle hops

9/18  upper deload
9/19   rest   25 min walk   stretch
9/20   300m in 40.52   spikes, hand timed, standing start.     200m in 38s or so 30s rest x 3.   cool down
9/21   upper body rep.
Sunday 9/22.   Accel.    4x15 with 70#, 3x15 wit 30#, 3x40 yards
9/23.   Tempo.  200,200,300. 34s,34,52.   33,33,55.  Plus upper pull
9/24. Lower
9/25. Upper
9/26.  200m rest 3.  29,29,29,32,29,29.  Pm b-ball
9/27. Lower
9/28. Upper body push
Sunday 9/29.  8x30, 2x40 from blocks
9/30.  Tempo. 200,300,300 36,59,54.   200,300,300.  32,52,54

August 2019

8/3. Lower body weight
8/4.
8/5. Hike. Upper body
8/6. Tempo plus hike.
8/7. Quick lower
8/8. Rest
8/9. Upper extensive
8/10. 120x2. 150. 300. 150’in 19.3. 300 in 41-8
8/11. Lower HPc x 3. 185,195,205
8/12 rest
8/13 upper heavy
8/14. Run 80,200,300
8/15. Upper extensive.
8/16. Rehab plus lower
8/17. Rehab plus 15 mins of 20 on/40 slow elliptical.
8/18 day 1 rp
8/19. Day 2 rp and rehab
8/20. Day 3 rp
8/21. Rehab. And some light hill runs.
8/22 day 5 rp
8/23. Rehab appt
8/24. Speed endurance. 200m at 70% rest 30s x 3. X 2 sets
8/25. Rp day 1
8/26. . 8x20 from 2 pt start. Reverse lunge 2x10, slbe 3x10. 6 sets of stair calves. Hurdle hops
8/27 Tempo and upper pull. Day3
8/28. Front squat. 5x135, 5x165, 5x185
Oh walking lunges 25#x12
Rdl. 185x12,205x10,205x10

8/29. Rp day 4 week 2
8/30. Speed endurance and rp day 5. Hills at 80%. 35s. Rest 230x 6.
8/31. Rest.

July, 2019

Monday  July 1  - upper pres
 July 2  block starts
 July 3    Arms
 July 4    blocks out to 60m
July 5   rest?
July 6  upper pull
July 7   Hill sprints 80,100,120

Monday July 8 rest
July 9    LJ 4.93,    100m 12.19 - bad start
July 10  upper press
July 11   Lower weights.  300m easy and tempos
July 12 rest
July 13 150m rest 1 min 150m    21,23     and 20,21
July 14    upper pull and core

July 15  3 x30, 3x60 on bend, 3x45 fly  Lower weights. band DL, swiss ball curls, copenhagen planks
July 16  upper press
July 17   30 mins stretch
July 18  200m in 28 rest 50s 200m in 31s?    Lower weights
July 19 arms.  tempo 15s on minute x 5  stretch 15 mins
July 20  blocks prep
July 21 rest

July 22  short  blocks prpe
July 23    upper pull, low volume
July 24   400m in 56.44 at Triple city meet.
July 25     upper press
July 26    rest
July 27  blocks, flys and 100m at 400m pace in 12.46
July 28   tempo at soccer field at lake

July 29  upper heavy
July 30  3 x150.   19.7, 19.3 19.03   Harop 3x3, cal raise 3x10, KBs 3x10
July 31 stretch 30 mins
8/1 upper rep
8/2   80mx 2 untimed, 150m in 19.03, 150m in 19.1, 120m in 16.7, 120m in 15.7.  close to full rest for all
8/3

6/1 upper press, abs

6/2 200m in 26.61, rest 12, 200m in 26.01

Arms 

6/3. 30 min walk 

6/4. 2x45, 2x55, 2x70. 1x80 + Lower quick and light

6/5 upper pull

6/6 wickets 30m flys. Lower

6/7. Upper push + 25 mins steady state 

6/8. 300m In 44s.  Rest 12. 80m and then stopped due to hammy tightness 

6/9. 20 min morning walk, PM arms 

6/10.  Blocks out to 60. 5 sets. 

6/11 pull workout

6/12. Blocks out to 60, one out to 80 on turn 

6/13. Rest.  

6/14. Warm up 

6:15.  100m In 12.00. 200m In 25.33. Strained hammy 60m into 200

6/16 rest

6:17. Upper push 

6/18  10 mins bike, 15 min stretch 

6/19  3x3 cross fields.  Arms,core

6/20  stretch 10 mins, ham rehab. Hurdle hops 

6/21. Upper pull, 15 mins steady state 

6/22.  150m s-f-s.   24,23,22,21 

6/23. Upper push 

6/24.  300 in 44, 250’in 37. 150m untuned. 

Sl be super set with ex calf raise 

6/25.  

6/26. 30,40,40.  60,80x3. Plus Lower lift 

6/27.  Rest sick 

6/28 upper pull 

6/29 rest sick again 

6/30 400m in 1:08,  400m in 1:05.  Split 400s 80% effort

May, 2019

5/1.  Upper push 

5/2.  Grass cut + 20 mins walk. Range 

5/3.  Lower and vmax

5/4.  Upper arm pump.   10 mins cardio.  20 mins walk.  Coach game

5/5. 100m rest 90s x 15. 80% effort 

5/6.  Upper pull and cardio on AD. 5 mins 105, 3 mins 69, 2 mins 50, 1 min 28. Rest to work 1:1. 

5/7.  Lower and acceleration 

5/8 upper push. 

5/9. Vmax

5/10 upper beach 

5/11.  Basketball x 2 games 

5/12. Rest 

5/13.  Upper pull 

5/14.   Lower accel. 

5/15. Upper push 

5/16.  Lower and speed endurance out to 120m

5/17.  Upper beach. 

5/18. B-ball   2 games 

5/19.  B-ball    3 games. 

5/20.  Walk bike walk   15 mins each 

5/21.  Walk and upper pull

5/22. Lower mobility and light weights. And sled pushes in gym 

5/23.  Travel.  

5/24.  In Orlando   10 miles walking 

5/25    Speed endurance out to 140m Pogo hops. Pushups.  Depth lunges 

5/26.  25 mins of pushups, Bulgarian dips, dip iso holds and 180 walking lunge steps 

5/27.  Acell.  Lighter lower 

5/28.  Arms abs 

5/29.   35 mins AD

5/30. Upper pull

5/31. Max v.  Squat 3x236,265. Rdl 3x255. Bss 80x4.  Nordics deadbugs

April 2019

4/1 rest

4/2   lower body and vmax

4/3 upper body beach

4/4 rest

4/5 intensive tempo

4/6  upper body heavy and extensive tempo. 

4/7  accel and lower weights.  First day of new cycle. 

4/8 cardio. 35 mins on bike 

4/9. Vmax and lower body. 

4/10. Upper body beach 

4/11.  Rest 

4/12. Intensive tempo.  Upper body heavy 

4/13. Rest   Travel.  

4/14.  20 min. Run. 

4/15 acell on sand and lower weights.    2.5 mile hike. 

4/16. Upper body beach

4/17 rest. 

4-18.  Vmax and lower body on beach 

4-19.  Upper heavy and intensive tempo. 

4/20. Rest. Travel

4/21. Lowe body accel and weights 

4/22. Steady cardio 40mins 

4/23.  Beach 

4/24. Rest.  10 mins walk. 

4/25. Basketball game- final.   Sore next day 

4/26 upper body heavy.  10 min ad 160 cals.    5 min AD 100 cals. 

4/27. Lower and werighted walk.   Rdl, nordic

4/28. Airdyne.  5 mins, 100 cals.   3 mins 64 calories.  2 mins 44 calories.  1 min 24 cals.  1:1

4/29. Rest

4/30  lower and acceleration 

2/25 to 3/24

2/25
upper body rep and 10 mins bike

2/26  30 mins continus cardio,
3 rounds
20 ring push-ups
10 stair calves
20 abs

2/27
15 mins bike, 20 mins stretch

2/28
AM lift
A. back squat
B. hack split squat
C.hip thrust
D. DB RDL

tweaked back at some point
lower weights PM bball.  back hurt

3/1
upper body only

3/2 hike   back still in lots of pain
3/3-3/5 forgot, some light biking and stretching.  still in pain.

3/6 rest
3/7 bball   back finally coming around, almost pain free
3/8 upper heavy + extensive tempo on bike
3/9 accel and lower weights
3/10 intensive tempo
3/11- arms light bike
3/12 lower weights and max V on bike.  cold outside
3/13 upper
3/14 AM rest, PM bball

3/15 accell and lower weights

3/16  hike 7 miles
3/17   upper body heavy and extensive tempo
3/18 rest
3/19   lower and max velocity on bike
3/20 rest
3/21 chest/arms   PM bball
3/22  lower body v accel work on bike. used prowler
3/23 rest
3/24 - upper body heavy and extensive tempo
3/25  lower body and vmax
3/26 rest.  fasted morning for blood worok
3/27  upper body beach
3/28   lower body weights, bball PM
3/29   intensive tempo, 2x5 for 80m,  some ab work
3/30   accel work
3/31  upper body heavy extensive tempo
4/1 rest
4/2   lower body and vmax
4/3 upper body beach

2/18 to 2/24

2/18
upper body rep

2/19
lower weights and some sled drags in gym

2/20
rest

2/21
lower weights and PM bball

2/22  rest

2/23
quick CNS prep and basketball

2/24
LJ  5.24 m
60m in 7.38, PR.
200m in 25.31

2/11 to 2/17

2/11
upper body rep

2/12
lower weights
accel work in gym

2/13   rest

2/14  upper body heavy

2/15
max v work

2/16 rest
2/17    speed endurance work

2/4 to 2/10

2/4
Upper body rep 

2/5
Sled drags. 10m x 3. 
Block starts. 40m x 4
Drop squat. 2x3
Trap bar jump 2x3
A. Bulgarian split squat 2x4
B. Speed deadlift 2x3
C. Nordics 2x3
C2 Eleknas 2x8.

2/6 rest

2/7
Wickets 15m x3
20m fly’s with ~20m build up
Straight leg bounds 20m x4
Alternating leg bounds 20m x4
••
A. Hip thrust. 2x4
B. Power clean. 2x 3
C1. Rdl 2x3
C2. Suitcase carry. 20m/arm x 2 sets.
•••••
PM basketball.

2/8
upper body dynamic
bike 10 mins
walk 10 mins

2/9 rest

2/10
60m in 7.59
200m in 24.97    Cornell meet

1/28 to 2/3

1/28
30 mins moderate bike to flush from meet 
••
1/29
Sled drag x ~8m
Drops squat jump 2x3
Trap bar jump 2x3
A. Bss 2x4
B speed deadlift 2x3
C1 Nordic 6s eccentric. 2x3
C2 eleknas 2x8
••
1/30
Rest.
••
1/31
Wickets 15m x3
20m fly’s with ~20m build up
Straight leg bounds 20m x4
Alternating leg bounds 20m x4
••
A. Hip thrust. 2x4
B. Power clean. 2x 3
C1. Rdl 2x3
C2. Suitcase carry. 20m/arm x 2 sets.
•••••
PM basketball.

2/1
upper body dynamic 30 mins
tempo 20s on/40s off x 12

2/2 rest

2/3
Wickets x 10m x 3
130m at 95% full rest x 2
A. Hip thrust 2x4
B. Pc 2x4
C1. Rdl. 2x5
C2. One arm farmer walk. 20mx3

1/21 to 1/27, meet on 1/26

1/21
 blocks 5x30m
drop squat 2x3
TBDL jump 2x3

A. BB BSS  145x4 x 2
B.speed DL 255x3 x 2
C1. nordic  x 3 x 2
C2. eleknas x 8 x 2

1/22tempo••
A. 20s medium/ 40s easy x 10
B. A few rounds of 30 push-ups and ab work
•••

1/23••••
Wickets in gym ~ 8m x 3sets
5s build, 5s sprint on AIrdyne rest 90s x4
Straight leg bounds 20m x4
Alternating leg bounds 20m x4

A. Hip thrust. 2x4
B. Power clean. 2x 3
C1. Rdl 2x3
C2. Suitcase carry. 20m/arm x 2 sets.

1/24
••
Dynamic upper body work. 30 mins

1/25 - 20 mins stretching

1/26
60m In 7.52, 200m from lane 6 in 25.25

1/27.••
••
10 mins bike 
Upper body rep. 50 mins total.

1/14 to 1/20

1/14.  Upper body rep  48 mins 
10 minute bike light 
A. Incline dB press 3x12-15
B1 Straight arm pulldown 3x10-12
B2. Band pull apart  3x12
C Arnold press 3x10
D1. DB shrug 3x12
D2. Tricep pushdown 3x12••••

1/15  indoor blocks and lower body 52mins•••
••
Block starts. 2x30, 3x40
Drop squat jump 2x3
Trap bar jump 2x3
A.  Bss 2x4
B speed deadlift 2x3
C1 Nordic 6s eccentric.  2x3
C2 eleknas 2x8 •••


1/16 aerobic and stretch 45 mins•••
••
A. 20s medium/ 40s easy x 8 on bike
B. A few rounds of 20 ring push-ups and toes to bar 
C. Sprinters yoga 15 mins
D. 10 minute walk at lunch

1/17
A. Wickets in gym ~ 8m x 3sets
B. 5s build, 5s sprint on AIrdyne rest 90s x4
C. Straight leg bounds 20m x4
D. Alternating leg bounds 20m x4
E1. 10s l-sit In parallettes 
E2. 10 strict toes to bar 
E3. 10 knee raises 
•••••••
pm basketball 
••••••
1/18
A. Speed bench 2x4
B. Weighted chins 2x4
C1 half kneeling landmine press 2x5
C2. SA Bent over row.  2x5
C3. DB fly’s 2x8
C4. DB reverse flys 2x8
D1 slow hammer curls 2x6
D2 ring pushups 2x15
D3. Ab circuit 2x 40 reps.  
•••
1/19
A Wickets 15mx 3 sets 
90m x 3 sets, full recovery 
A. Hip thrust 2x4
B. Speed dl 2x3
C1. Rdl 2x3
C2. Suitcase carry 20m.

1/20
snow removal day