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28/8/15 Friday

Upper Body Rep
A. Bench Press: 3sets 10,10,15 - 55kg
B1. Chin Ups: 4 x 8 - BW
B2. Rear Delt Flies: 4 x 10 - 3kg ea
C. Lateral Raises: 4 x 10 - 3kg ea
D1. DB Shrugs: 3 x 12 -...

27/8/15 Thursday

Plyometrics
Diagonal Hops - 4 x 8
Standing Long Jump with Lateral Sprint - 4 x 8
Ankle Hops - 2 x 12
Single Leg Bounding - 4 x 7
Lateral Jump Single Leg - 4 x 6

Lower Body...

25/8/15 Tuesday

Mobility
Upper Back:
T-Spine Ball Smash Mob
Overhead Rib Mob
Trap Scrub

Single Leg Flexion with External Rotation

23/8/15 Sunday

Played a football friendly against tipp minors

24/8/15 Monday

Upper Body Max Effort
A. Bench Press: 2 x 3 - 75kg
B. Chin Ups: 2 x 10 - BW
C1. DB Rows: 4 x 12 - 15kg

22/8/15 Saturday

Conditioning
5 minute warm up jog
30 minute run - 3km (6km/hr)
3 minute cool down walk

Mobility
Front Squat mobs:
T-Spine Roller Smash - Upper Back

21/8/15 Friday

Rep Upper Body
A. Bench Press: 3 x AMRAP - 10,10,12 - 52.5kg
B1. Chin Ups: 4 sets - 8,8,8,7
B2. Rear Delt Flies: 4 x 10 - 3kg e.a.
C. DB Lateral Raises: 4 x 10 - 3kg e.a.
D1....

21/8/15 Thursday

Lower Body Max Effort
Front Squat: 3 x 5 - 20kg
Rack Pulls: 3 x 10 - 20kg
Sprinter Situps: 3 x 20
Wheelbarrow walk: 2 x 2laps of garden - 60kg

Notes:
I hurt my back awhile...

19/8/15 Wednesday

Conditioning
5 minute warm up jog
30 minutes run - 3km (6km/hr)
5 minute cool down

Mobility
Upper Back Pain:
T-Spine Ball Smash Mob

If you want to get good at something you need to practice it and get efficient at it. So practice sprinting and you will get faster.

Also you can use plyometrics and of course squats and deadlifts...

18/8/15 Tuesday

Speed
A. 5 minute warmup - jog, dynamic stretches, calisthenics
B. 7 meter sprints x 10 - full recovery (1-2mins)
C. 14 meter sprints x 6 - full recovery (2mins)
D. 21 meter...

17/8/15 Monday

Max Effort Upper Body
A. Bench Press: 2 x 3 - 72.5kg
B. Chin ups: 2 x AMRAP - 10,9
C1. DB Rows: 4 x 10 - 15kg
C2. Rear Delt Flies: 4 x 10 - 3kg
D. DB Shrugs: 4 x 10 - 15kg
E....

15/8/15 Saturday

Couldn't get any conditioning work in on saturday

16/8/15 Sunday

Conditioning
5 minute warmup walk
30 minute run - 3km
5 minute warm down walk

14/8/15 Friday

Rep Upper Body

A. Bench Press: 3xAMRAP - 20,20,20 - 50kg
B1. Chin Ups: 4 sets - 8,8,7,7
B2. Rear Delt Flies: 4 x 10 - 3kgs
C. DB Lateral Raises: 4 x 10 - 3kgs
D1. DB Shrugs:...

12/8/15 Wednesday

Speed Day

7meter sprints x 10
14meters sprints x 6
21meters sprints x 4

Full rest between each sprint

Tuesday 11/8/15

Morning Mobility:
Adductor Roller Smash
Single leg Flexion with external Rotation
Roller Calf Smash

Didn't do any speed work today as I played a Football match.

Walked...

10/8/15 Monday

Adductors mobility - Adductor lacrosse ball smash
Overhead Archetype - T-Spine Overhead Extension
Posterior Neck Mobility

WS4SB - Week 1 Day 1

Paused Bench - 2 x 3 - 70kg...

I've decided to start training serious again.

I'll be using WS4SB part 3 the strength and speed template.
This consists of 3 days in the gym, 1 speed session, and 1 conditioning session.

I...

27/6/15 Saturday

Week 1 Day 2

Squats
Warm Up Sets:
1 x 5 - 20kg
1 x 5 - 70kg
2 x 5 - 92.5kg
Working Sets:

25/6/15 Thursday

Week 1 day 1

Speed Squat
Warmup sets:
1 x 5 - 20kg
1 x 5 - 70kg
1 x 5 - 100kg
Working sets:

I've been sick for the past week and a half.

I've started a new program especially for my meet in about 7 weeks.

Started it today, I'm about 2 days behind where I should be due to being sick.