Thursday 12th October - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 3 - Speed/Power - Microcycle 10
Workout at local rugby field down the road.
I didn't feel like training today. Not feeling the freshest, but I made it work anyway. Bodyweight is down a smidge too, but with the amount of water I drank during the workout, I probably ended way heavier at the end of the session
Shin splint issues don't seem to be a major problem anymore. Had no problems doing some stiff-legged sprints in bare feet at home before heading to the park.
The warmup runs felt even easier than last time, very soft and effortless.
When I get leaner/lighter it'll be even better.
Body weight at gym - 212.75lbs in shorts and t-shirt
Workout time - ?
Workout rating - 7/10
Warm up
warm up - 15 sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.
- 15mins worth up to this point
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then two 360 pivots to each side.
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
Vertical Jumps and Altitude drops on Concrete/Tarmac floor, off steps
warm ups - did a set of 2 altitude drops and 1 depth jump going higher time
Rotation 1) 2 x standing Vertical Jump + 2 Altitude drops off 6 steps (about 40 inches) - sticking the landing + Depth jump off 5 steps. Vertical jumps same as my current highest
Rotation 2) same - 2nd vertical jump up higher -
NEW PR! +1 inch
Rotation 3) 2 vertical jumps - half an inch lower. Did one altitude drop from 6 steps, felt scary, bounced forward, called it a day here
Went up to 6 steps on the altitude drops, pretty scary. No problems though sticking the landing. No knee issues, but my feet/ankles did jarr a bit. More so on the 2nd drop in each set. So my lower legs are still the weak link, especially seeing as there is a lot of horizontal momentum dropping from 6 steps up.
Finally my standing VJ goes up, wonder how much the 1+ lb lower bodyweight adds to that..?
Speed Hops - 12 inch step - hand timed
warm ups - did a few on a 6inch step and a few on 12 inches
10 reps as fast as possible
Rotation 1) 7.8+ secs
All over the place today, way slower, not feeling it. Stopped there.
Sprints - 3 point start - in spikes - Grass field - hand timed
Warm ups - 1 min rest between each rep
2x2 40m runs up to 80% speed
3 point start into short burst, coast then a 10m 90% effort acceleration 2x2
Multiple runs per rotation - 3 mins rest between runs
Rotation 1)
a) 50m sprint - stuffed up timing
b) 50m sprint - 5.76 secs
Rotation 2)
a) 40m sprint - 4.87 secs
b) 30m sprint - 4.05 secs
The distance I ran today maybe slightly off. The reason for the different distances, was because, the lines are hard to see now that Rugby season is over. So I kept using the wrong lines for reference, and wondered why my times were so slow, until I figured out my error
I didn't feel fast today, but times were pretty quick. So that's not a bad thing.
Hamstrings were fine today as well. Shins ok, but there was some ache slowing down the faster warmup runs, no issues on the main runs though.
Didn't feel tired at all from the runs.
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