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

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