ballzofpeaze training log

[ballzofpeaze]

monday

am

2x
20x glute band walk side and front and back
10x ab roll out
50x band pull apart

2x
8x s/l good morning - bb
10x banded push up
1 min rest

2x
20x step up - 2 plate - bb
10x banded push up
1 min rest

2x
5x drop squat w/5 glute band - bb
15x calf raise pulse
10x banded push up

8x 15s on/45s off banded high knee runs

20 min bike

smr

pm

6x30s runs

240
4 mins
230

8 mins

240
210

10 mins

220
215

tempo - 10x100m

[ballzofpeaze]

tuesday

am

20 min bike (3 min warm up, 5x 30son/off, 5 min climb, 5x 30son/off, 2 min cool down)

3x
10x band push up
20x unilateral cable row
50x band pull apart
10x lateral raise (6kg,6kg,4kg)
1 min rest

bw 82kg, but feeling really flipping lean.

[ballzofpeaze]

pm

tempo

med ball circuit

gym -

glute circuit

3x
10m x side to side
10m x up and back
1 min x s/l glute bridge
10m x hops in different angles

3x
6x s/l hang clean onto box- 40kg
6x lat pull down box grip - 40kg w/ pause
6x s/l squat w/ smith machine - 70kg
6x s/l leg press - 6 plates

3x
20m front rack bb lunge - 25kg --> 20x mat splits
6x s/l wobble board dl - 12.5, 15, 15kg
20x hip flexor machine - 30kg --> 3x mat double split --> 20x lunge splits w/ bb
6,6x nordics -> 6 eccentric, 3x weighted to sticking point - 10kg plate, 3x bw to sticking point

3x
10x face pull - 25kg
10x rope row - 25kg
10x banded push up
15x back ext - 10kg plate

3x100 jump rope skipping w/ 1 min rest

[ballzofpeaze]

thursday

am

2x
20x glute band walk side and front and back
15x ab roll out w/ swiss ball
50x band pull apart

2x
8x s/l good morning - bb
1 min rest

2x
20x step up - 2 plate - bb
1 min rest

2x
5x drop squat w/5 glute band - bb
15x calf raise pulse

8x 15s on/45s off banded high knee runs

25 min bike

pm

track

drills + mini hurdles

4x speed bounds

2x ea/ leg speed hops

5x
10x wall ext.
30m sled pull
30m speed bounds
30m sprint
2 min rest

felt great booooy

friday

am

25 min bike

[ballzofpeaze]

friday

am

bike

pm

5x4 (65,70,75,80,85kg)
snatch grip high pull
45s rest
clean grip high pull
2min rest

5x4
parrallel box squat (75,115,115,115,115)
45s rest
RDL (to knee)(70,100,120,130,130)
2 min rest
both with glute band and 3,1,1 tempo

3x
10x glute kick back
10x band pick up
6x floor nordics
10x ab roll out

3x
10x face pull
10x rope pull
10x band push up
10x back ext

3x100 skipping w/1min rest

sat

am

yoga

pm

big circuit + swim + ice baths and movement

sunday

bike 25 min

3x
50xband pull apart
20x band clams ea/side
30x on back abductions
10x partial crunch

[ballzofpeaze]

monday

am

2x
core + glute circuit

2x bw step up + band pull apart + ab roll outs

2x drop squat and calf raise

20 mins bike

pm

8x40s runs (4x2)

285
275

280
270

290
270

270
270

[ballzofpeaze]

tuesday

am

40 min spin bike (2 min warm up, 4x 2 min climb, 10x 10son/20s off efforts, 5 min climb, 1 min cool down)

I want my training program to look something like this for the current:

Monday

AM

Deep core, glute circuit, battle ropes.

PM

Speed endurance

Tuesday

AM

Spin session (40 min)

PM

Circuit Gym

Wednesday

AM

Upper body + core + yoga

PM

Light spin (20 min) + BBall

Thursday

AM

Rest

PM

Power Speed

Friday

AM

Spin session (40 mins)

PM

Power Gym

Sat

AM

Upper body + core + yoga

PM

Regen Day

Sunday

Rest or Dunes/Stairs

It's a packed week and it'll modify as I begin my teaching prac in 3 weeks, but I think I can get it all done.

Furthermore, I want to make my heaviest 81kg. Firstly, I've got to get to 81kg. It'll happen but once I'm there, it'd be nice to bottom out under 80kg.

[ballzofpeaze]

Tuesday

pm

med balls

10x forward
10x back
5x s/l forward
5x chest pass + jump

3x
10m x up, back, side to side glute band
1 min s/l iso glute bridge
10m x hops up, back, side to side
20x band pull apart

in gym:

3x
6x s/l clean with foot coming onto box - 40kg
6x s/l squat w/ smith machine - 80kg
6x weighted chin up - 20kg KB
6x s/l leg press - 6 plates

3x
20m lunge - 20kg BB -> 20x mat splits
6x arabesque on wobble board - bb 12.5kg
6+6 GHR (6 nordic eccentric, 6 to sticking point and back w/ 10kg plate)
20x hip flex machine -> 3x double split mat jump -> split jumps - 20kg BB


3x
10x face pull 30kg
10x rope row 30kg
10x back ext. 10kg plate
100x skipping

[ballzofpeaze]

wednesday

am

3x10
Wall Push Up
Band Pull Apart
Palloff Press
Ab Roll Out

5x
6,5,4,3,2Pendlay row
10x ea/side High/Low Woodchop
10x Swiss ball roll out

3x
10x S/A Cable Row
20x S/A Side Plank + Row
10x Band Push up
10x Push up

3x20 Band Pull Apart

+yoga after

[ballzofpeaze]

thursday

5x
10x wall ext
30m sled
30m speed bound
30m sprint

friday


am

bike

pm

5x4 (70,75,80,85, 90kg)
snatch grip high pull
45s rest
clean grip high pull
2min rest

5x4
Weighted chin 20kg
45s
parrallel box squat (80,120,120,120,120)
45s rest
RDL (90kg all sets
45s rest
both with glute band and 3,1,1 tempo

3x
10x glute kick back
10x band pick up
10x ab roll out

3x
6x concentric nordic
10x face pull
10x back ext

3x100 skipping w/1min rest

[ballzofpeaze]

saturday

am

wednesday

am

3x10
Wall Push Up
(20x)Band Pull Apart
Palloff Press 18kg
Ab Roll Out

5x
6,5,4,3,2Pendlay row (60,65,70,75,80)
10x plate drop and row 10kg
10x ea/side High/Low Woodchop

3x
10x S/A Cable Row 23kg
20x S/A Side Plank + Row 23kg
10x Band Push up
10x Push up

3x50 Band Pull Apart

+yoga after

pm

20min bike + hot bath

sunday

am

cooper park stairs

3x doubles stairs
5 min rest
3x singles
5 min rest
3x doubles stairs
5 min rest
2x hill sprint option

2 hours later

20 min bike + hot bath

I have rest and test week this week, including skin folds tomorrow. I've been eating badly last week because i was stressed with a few uni assignments, trying to just lose a bit of water weight and see if I can have some half decent skin folds tomorrow. Not too fussed if they're not great.

[ballzofpeaze]

monday

Tuesday

pm

tempo running test - 5:26

2x
10m x up, back, side to side glute band
1 min s/l iso glute bridge
10m x hops up, back, side to side
20x band pull apart

in gym:

2x
6x s/l clean with foot coming onto box - 40kg
6x s/l squat w/ smith machine - 700kg
(3x) 6x weighted chin up - 22.5kg KB
6x s/l leg press - 6 plates

2x
20m lunge - 20kg BB -> 20x mat splits
10x jefferson curl - 20kg KB
6x arabesque on wobble board - bb 12.5kg
6,6 GHR eccentric (should've been 3,3 with weight/bw, used 10kg)
10x hip flex machine -> 3x double split mat jump -> split jumps - 20kg BB


2x
10x face pull 30kg
10x band push up
10x back ext. 10kg plate

Wednesday

am

20x100m tempo

BW monday night 81.6kg

Decided to drop the load on this gym session. It had originally been set out as a testing week,inc. skin folds and what not. My groin is also feeling super tender, so this week will be a load off kind of week without necessarily taking the load completely off. Got my coach to work my groin a bit and it was good to find ou he found some lumps and that it wasn't just another case of OP.

[ballzofpeaze]

^ those were meant to be monday/tuesday

Wednesday

pm

3x10
Wall Push Up
(20x)Band Pull Apart
Palloff Press 18kg
Ab Roll Out

5x
6,5,4,3,2Pendlay row (62.5,67.5,72.5,77.5,82.5)
10x plate drop and row 10kg
10x ea/side High/Low Woodchop 23kg

3x
10x black band s/a row
20x S/A Side Plank red band + Row
10x Band Push up
10x Push up

3x50 Band Pull Apart

+yoga after

[ballzofpeaze]

thursday

pm

standing broad jump - 3m

40s test - 330m (finished running at 339m, may be how i've measured in the past.) 10m PB from last Sept.
30s test - ~260m

friday

am

20min bike

got skin folds this evening

[ballzofpeaze]

friday

am

20 min spin bike

pm

hurdle mob + glute act.

3x4
snatch grip high pull (70,80,90kg)
clean grip high pull (same weights)

3x4
(5x) weighted chin 22.5kg
box squat (60,100, 120kg)
RDL (90,90,90kg)

2x
10x KB Straight leg dead 20kg
10x Cable kick back 30kg
6x Nordic hams eccentric (3x10kg, 3x BW)
10x S/L ham bridge 10kg KB
10x Ab roll out

3x
10x face pull 30kg
10x banded push up
10x back ext.

weighted in at 80.6kg today but didn't drink a whole lot of fluids. still yet to do skinnies :'( lol.

saturday

am

3x10
Wall Push Up
(20x)Band Pull Apart
Palloff Press 18kg
Ab Roll Out

5x
6,5,4,3,2Pendlay row (62.5,67.5,72.5,77.5,82.5)
10x plate drop and row 10kg
10x ea/side High/Low Woodchop 23kg

3x
10x black band s/a row
20x S/A Side Plank red band + Row
10x Band Push up
10x Push up

3x50 Band Pull Apart

+yoga after

pm

20 min bike

Sunday

am

sand dunes session

10x small hill ~7s each effort

6x10 up hill double leg jumps

3x big hill sprints 17,17,22s efforts.

pm

20 min bike

Monday

am

3x
50x band pull apart
20x banded glute bridge
20x standing clam abductions
20x band high pulls
20x lying clams ea/side
10x incline plank + ext.

[ballzofpeaze]

monday

pm

3x2 40s runs

290
280

290
290

295
280

so good

[ballzofpeaze]

tuesday

am

20 min spin session (2x10 30s on/off 1 min recov b/w)

my body is SOOOOREE

[ballzofpeaze]

tuesday

pm

tempo

med ball circuit

2x glute circuit

3x
6x s/l clean - 40kg - starting to move better. will increase load during this block.
6x s/l smith machine squat - 80kg
6x s/l leg press 7p
6x weighted chin 25kg

3x
20m BB lunge - 25kg --> 20x mat splits
10x KB stiff leg dead off 2 plates - 20kg
6x ham nordics (3 - 10kg, 3)
20x hip flex machine - 35kg, 3x mat scissors, 20x BB splits
6x s/l DL on wobble board 12.5kg
10x ab roll out

3x
10x face pull - 30kg
15x banded push up
15x back ext. 10kg plate

1x glute circuit to finish

my body, especially my calves are fukd. look forward to yoga today.

[ballzofpeaze]

wednesday

am

3x10
Wall Push Up
(20x)Band Pull Apart
Palloff Press 18kg
Ab Roll Out

5x
6,5,4,3,2Pendlay row (62.5,67.5,72.5,77.5,82.5)
10x plate drop and row 10kg
10x ea/side High/Low Woodchop 23kg

3x
10x black band s/a row
20x S/A Side Plank red band + Row
10x Band Push up
10x Push up

3x50 Band Pull Apart

+yoga after

+ basketball PM

[ballzofpeaze]

thursday

22 min really tough spin

had a huge work presentation this evening so couldn't go to training

[ballzofpeaze]

friday

AM

30 min spin

[ballzofpeaze]

pm

5x4
snatch grip high pull (70,75,85,90,95kg)
clean grip high pull (same weights)

5x4
weighted chin 25kg
box squat (60,100, 125, 125, 125kg)
RDL (95,95,95kg)

2x
10x KB Straight leg dead 20kg
10x Cable kick back 30kg
6x Nordic hams eccentric (3x10kg, 3x BW)
10x S/L ham bridge 20kg BB
10x Ab roll out

3x
10x face pull 30kg
15x banded push up
15x back ext.

saturday

am

3x10
Wall Push Up
(20x)Band Pull Apart
Palloff Press 21kg
Ab Roll Out

5x
6,5,4,3,2Pendlay row (65,70,75,80,85)
10x plate drop and row 10kg
10x ea/side High/Low Woodchop 23kg

3x
10x black band s/a row
20x S/A Side Plank red band + Row
10x Band Push up
10x Push up

3x30 Band Pull Apart

+yoga after

[ballzofpeaze]

saturday

pm

10x90m on 30s rest ~ 12.2 ea/ rep

3x
10m x side + hold abudctions
50x seated band abductions
30x banded hip thrust

10 mins of 10s on/20s off ergometer

sunday

rest

long walk + swim @ the beach

[ballzofpeaze]

monday

am

3x
50x band pull apart
20x banded hip thrust
20x standing hip abductions
30x push ups
20x s/l banded hip flexion
10x arabesque

[ballzofpeaze]

monday

pm

4x2 30s runs

240
220

230
225

222
220

230
225

All very strict @ 8 mins b/w sets and 4 mins between runs. All in flats.

This session was flipping quality.

[ballzofpeaze]

Tuesday

pm

2x glute circuit

3x
6x s/l clean - 40kg - starting to move better. will increase load during this block.
6x s/l smith machine squat - 90kg
6x s/l leg press 7p
6x weighted chin 27.5kg

3x
20m BB lunge - 25kg --> 20x mat splits
10x KB stiff leg dead off 2 plates - 20kg
6x ham nordics (3 - 10kg, 3)
20x hip flex machine - 35kg, 3x mat scissors, 20x BB splits
6x s/l DL on wobble board 12.5kg

3x
10x face pull - 35kg
15x med ball push up
15x back ext. 10kg plate

1x glute circuit to finish