May 28 to June 3

May 27
uper body

May 28
15 block starts on turn

A. DL 435 x2.     Last heavy DL until after summer season is done.  Will get back to cleans now that elbow is feeling ok. 
B/ DB step-ups   50#/h x 10 x 3 sets
C1. GHR x 12   With blue band and 10# kb
C2.  eccentric calf raise    15x85 x 3

May 29- rest

May 30
150m on the 10 mins,
20s
19s
DNF  strained hammy 10m in 

+ upper body
A. ploy push-ups  5x5
B1 l-up x 10
B2. lat pulldown x 20
C1. pec fly x 15
C2. rear delt x 20

was feeling really good as they were smooth and seemingly effortless. Upright running is feeling very good and able to maintain good form longer.  Think I can go mid 24 outdoor for 200.  Hopefully a high 11 in 100.

strain feels like about a 4/10 pain wise.  Hoping it is minor.

May 31
A. AD 25s on the 5 mins.      Did about 90% effort due to hamstring.   20,22,23 cals. 

B1. lying leg curls 60# x 10 x 3.   very light hamstring 
B2. stretch hamstring
C1. SL glute bridge x 7-10   added 10# for set 2 and 3.  feels fine here. 
C2. kneeling aloof press x 10
D. Goblet squat @ 3131 x 8-10   used 25#   no problem here. 

overall hammy feels ok.  definitely can't sprint today but hopeful to be able to in about a week.

June 1
25 mins lite AD.  off every few minutes for 1 minute core work.  
stretch hamstring.  feels generally good. remaining hopeful for 6/16. 

june 2
some cross fields and lower body

June 3 - upper body

May 21 to May 27

5-21-18 - upper body

A1. 40s ring hold at top dip w/ 40# vest
A2. 10 GHD setups with 40# vest.   x 3 sets

B1. one arm FLR in rings- 20s
B2. able mobility

C1. cable row  210x12
C2. Face pull x 20


Defranco Shoulder shocker 2.0
D1. iso dynamic lateral raise  7-10
D2. cuban press 7-10
D3. curl- l lateral raise- extend  7-10
x 2 sets

E. band curls 3x 12

5-22
15 block starts - moved these to today as this was day I could get to track.

A. DL up to 415 x 2.   moderate. 
B. step-ups 10 x 50#/h per leg.   x 2 sets.

had more planned but ran out of time. 

5-23 - total body plus bike sprints
A1 med ball push press 3 x 5
A2. db step-up 10x50# x 2 sets. 
A3. 1 arm plank in rings for 20s

B1. pull-up 5x 55# x 3sets
B2 hip thrust  255,345,345
B3 lat pull down  210x20

C1. pec fly x10
C2. rear delt x10
C3. Having leg raise  x10, knee raise x10  x 3 sets

completed 7s sprints on the AD E2MOM x 7.   cut rest as 2 mins was sufficient.

5/24
15 min walk, 15 mins on AD

5/25
500m sprint
rest 20 min
300m sprint

500m in flats on track in 1:19
300m in spikes on track in 40s

Oh god this was painful.  Light headed after and was in roughhhh shape. A little slower than I wanted on 500m, a little better than expected on 300m.   Think a 38ish is in there when fresh.

5/26
5 x40 sled sprint - felt good
5x40m stick drill - felt good

I think both these are helping with acceleration and mechanics. 


A. trap bar split jump  2 per split stance x 4 sets.  
B. EMOM x5  2 speed squats with 155#
C. harop curls 6,6,8,8
D. ecc calf raises   85x15x3 sets

May 14 to 20

May 14-
still very sore from basketball.  Had a minor hyperextended elbow thing happen which means I can't press or pull very well right now. Also fell on my glute area and that is sore. 

Did 20s hard on AD every 2 mins x 5.   Plus core work.  

May 15 -Monday

2 rounds, 10min rest between 

200m

45s rest

150m

45s rest

100m

-goals- 29/ 21/ 14 (same as last week)

done on grass that was wet and kind of high.  31,22,16    29,21,16.     Was still quite sore and had a hard time getting going today. 

+

Upper body

5/16 - rest.   still beat up, so grabbed a rest day. 

Thursday

7x 40m cone/stick drill

+

5x block starts, 30m

+

5x block jump outs

complete.  

A. TB DL 385x5

B1. ddl 85x10x3 

B2. SL BE 10#x10 x 3

B3. lat pull down

C1. calf raise

C2. face pull

C3. hanging leg raises

Friday - did upper body.   

Friday  Did this Saturday

5x 40m sled drag... light/quick

+

4x short hill sprints (20m)

+

3x 20m rotary

it was pouring out and I did not want to go to field for sled drag and then hill for sprints, so just went to hill.

Did 5x 40m hill
     4 x 20m hill
     3 x 20m rotart

A. Iso hold BSS   80x5x3 sets per leg
B  GHR with band and 10# x 10 x 3 sets
C1. hang sntach pull x 5 w/ 135
C2. db shrug x 15
C3. crossover row with band x 15   x 3 sets
D1. cossack squat x 10
D2. hanging leg raise

May 7 to May 13

Monday May 7

day 1 run [mon or tues]

2 rounds, 10min rest between 

200m

30s rest

150m

30s rest

100m

-goals- 29/ 21/ 14

28,22,16

28,25,15

+

Upper body

Tuesday 5/8- lower body

a. PC 225x2, 235x2,235x2.    not much pop here today
B. Trap bar dl    365x5
C1 DB RDL 80#/h x 10 x 3
C2. Single Leg BE 10#x10, 15#x8 x 2 sets.
C3.  one arm pull-up work
D1. cossack squat x 12-14
D2. cable face pull
D3. t2b, knee raises 

5/9 
AD 20 mins.  walk in morning sun 15 mins.  little stretch

5/10 
upper body

5/11

day 2 run 

7x 40m cone/stick dril- better last week

+

5x sled drag light, 30m

+

3x 20m rotary 

Was planning on doing this Thursday and having a day off before basketball. didn't get to it until friday and so chopped a few sets.
Did  5 cone drill  , 3 sled drag, 3 rotary. 
A1. harop curls 3x 5
A2. ab work

Saturday 5/12
2 games of physical basketball. Little sore from collisions etc!

5/13 - rest

4-29 to May 6

4-29 - recovery
25 mins AD, stretch calves, hips, hammies

4-30

day 1 run [preferably mon or tues]

2 rounds, 10min rest between 

250m

60s rest

150m

-goals- 36/22

rd1   36, 20.  recovery was tough.  took 11 mins. 

rd 2  41, 22.    crashed and burned at about 180m in first run.  recovered enough to run an ugly 22. When I fatigue I get soft ankles and floppy feet. 

41 degrees still. This is tough on asthma. 

+

Upper body

A. board press  245x3

B. DB bench 3 x 8-10  80,85,85

C. 1 set of 50 db bench with 50#   3:30

D1  pine row iso hold with 25#  40s

D2.  db row x 12  50#

D3. prone db flyes x 15 w/ 12#   x 3 sets

E. tricep ext x 100 with band. 

5/1 lower body
A. Pc 225x3 for 2 sets
B. Trap Bar DL   built to tough 5 of 345.  
C1. DB RDL x 12 with 70#/h for 3 sets
C2. SL BE x 10  0,10#,10#
D1 Ecc. calf raises  80 x 12 x 3 sets
D2. GHD sit-up x 15 x 3 sets
E. cossack squats

5/2  recovery 
20 mins AD 

5/3  run + Upper body

day 2 run 

3x 40m rotary

+

7x 40m cone/stick drill

+

5 block starts- shoulders forward at bottom and just elevate the hips up… it may feel like you are about to fall forward/on your face… kind of the point, as you are like a loaded spring… if you don’t feel like you are about to go off, then it may not be quite right… should not feel toooooo comfortable.

videos of a few sent. 

A. iso hold DB bench   3s in bottom    x 6 reps.   70,80,80
B1. lat pull down - 210 x 12 x 3 sets with 20s iso hold on last rep.
B2. band face pull x 20 reps x 3 sets
C1. 3s eccentric ring push-ups x  20 x 3 sets
C2. t bar row x 20 x 3 sets
D. 50 reps barbell curl w/ 65# done as quickly as possible. 

5/4 - lower body + accessory 
A. BSS @ 23x1   3x5 @ 70#/H
B1. GHR x 10  with blue band + 10#
B2. hang snatch pull x 5
B3. db shrug x 15 w/ 80#
B4. crossover row w/ orange band x 20

C1. cossack squat x 20 light weight
C2. T2R x10/HLR x 15/ HKR x 15
c3. ecc. calf raises

5/5

day 3

4x 120m sprint, 85%, tap/tap.

+

4x sled drag, 25lbs, 40m

+

4x sled push moderate load for 20s

Lugging equipment to field is a bit of a pain, so just did 6 120s and 6 sled drag and then 0 sled push. 

6 x 120m.  18,17,17 then high 16s or so for last 3 
sled drag feels good. 

5/6

AD 20 mins light.  stretch calves, mammies, hip flexors. 

Monday 4/23 to 4/29

Monday 4-23
20 mins AD light
10 mins ankle hip mobility
10 min walk in morning sunshine

Tuesday 4-24

Run 300m- 43s.   Smooth and easy. Eased up greatly the last 100m
Rest 60s
Run 200m- 31s - not so easy
Rest 10mins
Run 300m -45s 
Rest 60s
Run 200m-32s - not so easy

A. Deep Squat @ 32x1. 225x5.  Last week of 3 weeks of squatting. I decided to reintroduce a bit of squatting. Will be keeping volume low. 
B. Elevated reverse lunge with knee drive. 60#/H x 10 per leg x 3 sets
C1. Db rdl. 60#/H x10 reps x 3
C2. Eccentric calf raises 85x 12 x 3
C3. RKc Plank for 15s
D. Seated Banded leg curls. 2x25

Weds 4-25
Upper body

thurs 4-26
3 x 30m rotary
10x40 stick drill

Friday
lower body weights
A. 5s eccentric Goblet BSS x 3 reps 85,100,100.  20s iso-hold in deep lunge after each set
B. hip thrust   205x15, 295x12, 315x10
C1. SL BE 5s eccentric x 5 reps x 3 sets
C2. cossack squat x 5 per leg
D1. lying banded hip flexion x 5s x 5 reps per leg x 3 sets
D2. eccentric calf raises  85x10x3

Saturday

5x sled drag 40m light load quick turnover -did with 45#

+

5x sled push 40m moderate load, burner/lactic feel   ~12s per set. 225x2, 275x3. Will add more load if this needs to be slowed down.   

+

60s assault bike or AD for max cals -   43 cals.  fell off last 20s

Monday 4/16 to 4/22

Monday- rest
Tuesday - lower and sled sprints of 20m w/ 45# x 5.  working drive phase.

Weds- upper body + AD hard for 15s EMOM for 5.

Thurs - 150m, 120m, 90m, 60m, 40m.  fullreovery

friday - rest

saturday- 300m turnarounds at 100m.   51,54s, DNF (200m in 35s).  lower body eccentrics.

A. 6s eccentric Goblet BSS x 4 reps with deep lunge iso hold at end.
70,80,70

B. barbell hip thrust.  255,285x285 x 10 reps

C. cossack squats 20# x 10 x 2 sets.

D1. harop curl x 5 x 3 sets
D2. slow eccentric calf raises 80# x15 x 3.


Sunday
  7x40 stick drill.
A. Hi Hang pc/low hang pc/pc/SJ  up to 205 quickly
B. bench 225x5, 205x7
C. dips 20# x17, 20#x14, 20#x11

D1. cable row  210 x15 x 3
D2. iso YWT  15s in each spot with 2.5# plate in each hand

E1. lateral raises 15#x12 x 3
E2. pinwheel curl  35# x 12 x 3



upper body