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

April 8 to April 15

Forget everything but

Sunday - lower body heavy and heavy ass sled pushes in gym 

Monday- upper body

Tuesday - region sessions with abs, cossacks good stretching etc

Weds - upper body and PM basketball

Thursday  - PM basketball

Friday- rest

Saturday- lower body eccentrics and 250m x 3.   250m in about 40s  85% effort. 

Sunday - upper body AM.  PM row 500m rest 2 mins x 4.   1:44 down to 1:41. 

Monday- 4/16 rest.

March 12 to April 7

March 12 to March 18

Reload week

March 17.   60m in 7.56, finals in 7.55

March 18  200m in 25.3


March 19- rest
March 20- upper body - chest
March 21 - single leg work lower body
March 22- upper body- upper back
March-23 arms complex and stretching
March 24 rest
March 25-


March 26 to Marxh 30.  Home , various upper body workouts, a little bit of lower body but nothing too tough. no sprints. a bit of easy aerobic stuff without running.


March 30 to April 7.  In Arizona, lots of trail running, biking, hiking etc.,  A couple of upper body workouts. No lower body weights.  Hamstring seems to be better.

March 5 to March 11

Monday

recovery on bike, dynamic warmup, stretching. 

Tuesday

upper body

[Day 1- Wednesday]

250m

200m 

150m

75m

rest as needed between

90%, focus on fly phase/turnover/rotary 

+

5x ladder speed/quickness drills...

+

A- hpc- 3x 3

B- 3 x5ea db jump switch lunges, light weight, work on quickness/explosion

C- 3x 5 RDL 60%

D- 5x 4 strict cross body toes to bar- slow and controlled

250 in 39s

200 in 28s

150 in 21s

75 untimed

A. 205,215,225

B. 25#/h

C. used 225 and held bottom position. 

D. complete 

Thursday

AM - upper body + a bit of core

PM - basketball 

[Day 2- Saturday]

10 block starts

-home in hand placement, lean and hip height... jump out... mark your first ground contact (should b in front of start line, and add a few inches, then try to hit that subsequently... stay low and drive drive drive

+

3x 30m rotary 

+

A- hang split snatch 7x 3, light and fast... ok to do as an emom...

B- 3x 10-12 ea lying leg curls, make sure full end rom one controlled negative 

C- 4x 10ea single leg glute bridge ups

D- 5x 5ea cossack squat, work to seated position if able, lighter and mobility over load... this should feel like recovery work...

complete. 
A. 95
B. didn't have access to lying leg curl, so did single leg back extension  3x10
C. complete with 100# DB. did 10 frog pumps after. 
D. complete with 20.