Tuesday 23rd May - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 1 - Speed - Microcycle 8
Ok workout, damn cold so I wasn't really feeling hyper. My usual field was taken over by school kids so i want back to the other field I used to train at. And it was pretty bad, really uneven, and not too much traction. Too much dirt and not enough grass.
Rested a bit longer today, but still dropped off quicker today. Intensity was higher though
Bodyweight in winter clothing - 199.8lbs
Workout Rating - 7/10
Workout time - around 1+ hour
General Warmup
warmup at home - 20sec ISO holds each - quarter squat, standing on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops and run in place in bare feet at home. Massaged bottom of feet and arches against side of bathtub
Warmup at park -
Slow Jog - 56m x 4 - 1.5 mins rest, getting faster on each run
Run complex increasing in speed each run to 70% speed - 1.5 mins rest
3 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 three 360 pivots runs
Rotating sets between each exercise
1.5 mins in warmups and 3.5 to 4 mins rest between each on worksets
Sprints on Grass Field in spikes - hand timed
warmups - a few sets of 2 acceleration runs, slow buildups and later on 90% effort runs from a 3 point start.
Did a short burst of fast running on the spot and one vertical jump before each sprint
Rotation 1 a) short sprint from 3 point start - 4.81 secs
rest 3.5 mins
b) short sprint from 3 point start - miss timed
Rotation 2 a) short sprint from 3 point start - 4.91 secs
rest 3.5 mins
b) short sprint from 3 point start - miss timed
Rotation 3 a) short sprint from 3 point start - 5.13 secs
rest 3.5 mins
b) sprint width of park from 3 point start - 12.6 secs
Not sure of the exact distance of the short sprint, but it's probably longer than 30m or else I ran real slow today....
I should not have done the 3rd rotation of sprints as I was already tired as seen in the single leg hops below,
where I did the 2nd set of hops before hand, and my right ankle was pretty jarred up.
Clip of the 2nd and 3rd run below. I popped straight up today, the lack of traction on the field doesn't help.
I dunno i just ran different today, but it seems that I don't get enough drive/pull from each stride. And I seem to brake
a bit on each foot landing. Gonna can the stiff legged sprints in the warmup, because they are probably part of the problem.
I'm starting to run like that! But when I look at the clip frame by frame in the video editor, my leg is full extending behind...WTF
Seem to be getting slower and slower....
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/coolco...2_3_23May06.mpg
Alttitude drops/Depth Jumps
Warmup - altitude drops - 12 inch x 2, 18inch x 1
submaximal depthjumps - 12 inch x 2, 18 inch x 2, 26 inch x 1
Rotation 1) Altitude drop off 4 steps (30inch?) x 1 onto concrete, rest 10secs, off ledge - 40 inch x 1 onto grass
rest 1min - DepthJump off 4 steps x 3 onto concrete
Rotation 2) Altitude drop off 4 steps (30inch?) x 1 onto concrete, rest 10secs, off ledge - 40 inch x 1 onto grass
rest 1min - DepthJump off 4 steps x 3 onto concrete
1m drop from the ledge onto grass felt pretty easy. The lower one off 4 steps onto concrete felt a lot harder, due to the forward momentum
since you have to clear the lower steps. 1st set felt good, 2nd didn't feel too powerful
Single Leg Hops on/off a 3 inch step - 2 mins after the above
Warmup - 2 legged 6 inch step 3x10, 1 legged x 5
max reps in 10 seconds - 1 min rest between each side, left first
Rotation 1) Left side - mistimed Right side - 16
Rotation 2) Left side - 15 Right side - 13
The last time I tried these, my shins were hurtin bad. Not so today. Surprised I was able to get as high as 16 on em.
Left felt good, right side a bit more awkard due to my body protecting my old ankle injury.
Ankle not every stiff/solid though, on a few reps where my feet didn't land on the step fully my heel would dip down a lot.
The 2nd set, my form was shot, and that's where I jarred my old right ankle injury, ouch
Didn't land my whole foot on the step and bam the heel dipped and strained it.
I should have called it a day then, as I definitely had dropped off, but stupid me went and did 2 more sprints...
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