December, 2019

1-Dec	rest
2-Dec	upper heavy
3-Dec	accel	3x30m from blocks, 2x40 on curve. 2 fyl 30s
4-Dec	hunt, drag	11k steps of huntig and deer dragging. whipped at end
5-Dec	rest
6-Dec	CNS prep
7-Dec	Greg Page Relays 60m and 300m	7.70, strained hammy at 45m.  poor start.   make sure to run at 97% from now on
8-Dec	upper body rep
9-Dec	lower rehab  + tempo	1 min on AD, 2 mins rest x 6
10-Dec	lower rehab
11-Dec	upper body heavy
12-Dec	bball full game
13-Dec	recovery	AD 15 mins easy. strech 10 mins
14-Dec	"accell"
15-Dec	AM tempo on AD, PM upper body rep	AD 1 min 26 cals, 2 mins rest x 6
16-Dec	lower rehab	lower rehab plus 80m x 4 @70%
17-Dec	rest
18-Dec	Upper body
19-Dec	Rest
20-Dec	Lower body
21-Dec	Upper body
22-Dec		3x60 3x80 80
23-Dec	Lower body
24-Dec	upper body
25-Dec	Rest
26-Dec	3x30m block 2x40m on curve 3x30 fly
27-Dec	upper body
28-Dec	cns prep 15 mins
29-Dec	60m,400m,200m	60m in 7.76, 400m in 1:00, 200m in 26.99. need to push and explode in all. make move earlier
30-Dec	rest
31-Dec	upper body

November, 2019

1-Nov	rest
2-Nov	accel _+ lower weights	4x50, 4x60, 4x60
3-Nov	tempo + upper+ core	2x120, 2x200, 1x300 + upper
4-Nov	lower	deep squat 295x1.  Knees aching stopped here
5-Nov	upper+ core
6-Nov	speed endurance	3x3x80 low 10.
7-Nov	lower weights plus pm bball	HPC 225x2. seated BJ, DB RDL 3 x6 , SL BE 3x6
8-Nov	upper heavy	incline 185x4, flat bench 75x8-10x3. seated row/facepull. shrug/curl. decline SU, cgPU, tricep PD
9-Nov	accel	3x30, 3x30 on curve, 4x FL30. 3.48,3.43 soccer spikes on field
10-Nov	tempo + core	2x120, 2x200, 2x300, 1x200. 19, 31,32 51,52, 32
11-Nov	lower
12-Nov	upper+ core
13-Nov	rest
14-Nov	speed endurance	6x55, 2x120, 1x150, 2x100.           60 in 6.8x, 120 in 15.1, 150 in 18.4, 100 in 12.4,12.1616
15-Nov	lower weights	seated Bj, PC up to 235x2, glute bridge, drop jump, exc harop
16-Nov	rest
17-Nov	accel
18-Nov	upper heavy and core an tempo
19-Nov	lower
20-Nov	Speed endurance	sled pulls, med ball starts, bounding
21-Nov	AM upper rep, PM bball
22-Nov	rest
23-Nov	accel	2x30, 2x40 on bend, fly 10 x 2
24-Nov	upper heavy intro week
25-Nov	bball
26-Nov	rest
27-Nov	time trial  200m	24.59. 19.11 150m 50 degrees with wind.
28-Nov	rest
29-Nov	upper rep+ core
30-Nov	lower and qucik in gym runs

October, 2019

1-Oct	ME Lower
2-Oct	Upper heavy
3-Oct	Speed Endurance	bball only
4-Oct	Lower Dynamic
5-Oct	5k	5k in 22:01
6-Oct	Accel	sprint prep. boumds etc.,
7-Oct	Tempo	tempo on Airdyne due to rain, UB pull
8-Oct	Lower heavy
9-Oct	Upper heavy
10-Oct	Speed Endurance + pm bball	sprint prep bounding etc.
11-Oct	REST
12-Oct	accelartion plus PM weights	60m rest 2 mins x 4 x 3 sets.    reps in the 7.7x range.
13-Oct	tempo + upper+ core	120m x8 ~19s on socer field.  1:40 rest
14-Oct	lower heavy	TB DL 385x3, reverse lunge 3x5, BJ, RDL/SLHT, GHR eccentric
15-Oct	upper rep+ core
16-Oct	speed	sled drag 3x20m 30%bw 3x3x80m 90% fosfat, form
17-Oct	lower weights plus pm bball
18-Oct	rest
19-Oct	accel _+ lower weights	sled drags 70# x3x 20m, 60# x 2x 25m     hang clean 235x2
20-Oct	tempo + upper+ core	8x120 in 19.5ish
21-Oct	lower	TBDL  395x3, Bulg. Split hops 4x4, SLHT, Exc. GH raise
22-Oct	upper+ core
23-Oct	speed endurance	1x3x60, 2x3x80m 90%, done on hill due to late wake up
24-Oct	lower weights plus pm bball
25-Oct	rest
26-Oct	quick accel work low volume	2x25, 2x35, 2 x45 out of blocks
27-Oct	light upper body and core only
28-Oct	rest
29-Oct	light upper body and core only
30-Oct	time trial  200m	200m in 25.8  93%, 150m in 19.0 93%.   both runs felt easy, no hard pushing
31-Oct	quick upper   arms focus	quick upper arms focus