Friday 25th August - Cycle 3 Get Lean+Maintain Strength - Week 9 - Day 3 - Speed/Power - Microcycle 9
Workout at local rugby field down the road.
I trained a bit too late, it was getting colder then and windy. Then later I got mobbed by young kids doing football training and some light sprinkling of rain...
Jump was good, but I was not fast today. Well my body weight is up 3lbs as well over last time, which doesn't seem to affect jumping that much, but it sure slows you down, especially in the longer distances.
Good thing though, I don't notice the extra weight. Lower legs feeling stronger, stiffer and springier.
Didn't feel like I did much today, but if you count the warm ups and such there is a bit of stuff there. I sure feel tired and hammered now.
Body weight at gym - 214bs in sweat pants 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.
2 x 30m acceleration runs to 70% speed - 1min rest
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 5 steps (about 32 inches) - sticking the landing + Depth jump off 4 steps (about 26 inches ) trying to break the fall as quickly as I can
Rotation 2) same
Rotation 3) Just did the 2 standing vertical jumps --> a little lower, feeling tired now
even more solid and easier than last session, despite the 3lb rise in body weight. Vertical jump was just as high if not slightly higher too. Certainly felt effortless. So power is up. Bigger legs sure help force absorption.
But man if I could just get my weight back down to 198lbs without losing power, I'm sure to get close to a 40inch vertical!
Will stay here one more session, and then up to drops off 6 steps, close to 1 metre, gonna be scary looking down
Sprints - 3 point start - in spikes - Grass field - hand timed
Warm ups - 3 point start into short burst, coast then a 10m 90% effort acceleration x 3 x 2 sets - 1 min rest between each rep
Multiple runs per rotation - 3 mins rest between runs
Rotation 1) 30m sprint - 4.28 sec , 4.22 sec
Rotation 2) 60m sprint - stuffed up timing, did another - 8.05 secs
30m slightly faster than last session, although that's not saying much.
60m way slower than ever! Body weight gain not good for longer distances.
I was also forced to run on harder part of the field on the 60m runs, which made my shins ache a little, plus I was getting tired then so called it day.
I've become really quad dominant when running, lots of quad pump which makes it hard to run smoothly. Definitely a quad/push runner now. Man I used to be hammie dominant! Will need to change up training, drop the front squats and squatcleans - while the squatcleans seem to help my hops, there is too much quad action in em. And bring in some hammie moves.
Legs feel way to big now.
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) slipped and lost my timing
woah these are way harder than off 6 inches, anyway just did a set to get a feel for em. Lower legs and calves did feel stiff and springy though.
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