Get Stronger or Die Trying

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SPP - Week 3 (15):
Monday: 330
Warmup B
3x30 3pt
3x60 Easy-Fast-Easy
1x60 3pt (30)
P skips Height/Distance 2x8 each leg
Bino x3 (height, ohb, blf, hop ohb, hop blf)
Deadlift/Depth jumps 3x3/3x5x20
Bench press 3x3
General strength: Extended 30s

After completing most of my warmup - I went to my bag for my spikes - No spikes.... I had to drive home which took about 30-40mins total and that pretty much ruined the training session. I tried to stay positive and kept telling myself this is preparing me for one of those ****ty meets that may have a 40min delay. Started off with a couple starts over 30m, moving to some pickup drills over 60m, finishing off with a 3pt 60m run accelerating out to 30m then ride it out. Typical skips and throws - nothing special.

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Tuesday: Achilles sore - advil
Warmup W
Rower 10(60on/2off) + 100 pushups
Circuit A Abs 3x100

Thursday: 660
Warmup S
4x30sled
3x3x60 (25) 2.5/5
Jumps for distance 3x4
Running A's 3x30
Deadlift/Depth jumps 3x3/3x4x20
Bench press 3x3
General strength: Extended 30s

Friday:
Warmup JR
5x200 r4
Bodybuilding work B 2x10
Circuit B Abs 3x100
Med ball throws x100

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SPP - Week 4 (16):
Monday: 360
Warmup B
4x30 3pt
2x60 Easy-Fast-Easy standing
2x60 (30) standing
Deadlift 2x3
Bench press 2x3
General strength: Extended 30s

Deload week - no jumps/throws. Bed time!!!!

**New shoes**

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Tuesday:
Warmup W
Rower 10(60on/2off) + 100 pushups
Circuit A Abs 3x100

This session is always a nice low impact recovery session.

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Thursday: 630
Warmup S
3x30 4pt
3x3x60 (25) 2.5/5
Running A's 2x30 (Done at the gym)
Deadlift 2x3
Bench press 2x3
General strength: Extended 30s

Did this same workout last week and it was much tougher... I was able to recover much faster this week and the runs were done smooth and fast for a special endurance session. 4 weeks in and I think I made the right move going back to my old training split from 2006-2010, usually by week 3 and 4 I would be tired and slow so far this cycle I have felt fast. Gonna try my best and drop 10lbs over these next 2 months with my special supplements - would like to open my season somewhere between 176-178lbs while sporting a 3x bw deadlift.

[utfootball4]

Friday:
Warmup JR
5x200 r4
Bodybuilding work B 2x10
Circuit B Abs 3x100
Med ball throws x100

4 weeks in the books!!!!

[utfootball4]

SPP - Week 5 (17):
Monday: 440
Warmup B
4x30 4pt
Flies 4x30/20
2x60 (35) standing
Hurdle hops 3x5
Bino x3 (height, ohb, blf, hop ohb, hop blf)
Deadlift/Depth jumps 3x3/3x4x24in
Bench press/Explosive pushups 3x3/3x3
General strength: Ringo x8

Starting week 5 of SPP - kicking it off with some starts over 30m follow by some flies with a 30m accel zone and 20m fly and finishing up with standing 60m runs accelerating out to 35m then ride it out. The jumps and throws are simple as always - moving on to hurdle hops in this block while keeping the throws the same. No changes with the weights. Last block the goal was to introduce the new lifting protocol while this month I will slowly start to increase the loads on the deads and presses. The depth jump volume is dropping slightly but the box height is moving up 4in.

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Tuesday:
Warmup W
Bike tempo 30s hard; 90s easy x10
Med ball throws x900
Circuit A Abs 3x100

Achilles rehab:
Standing raises 3x6
Db 1 leg standing raises 2x8
Seated raises 2x15

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Thursday: 590
Warmup S
1x30sled
2x40sled
2x4x60 (35) 4/7
Jumps for distance 3x4
Running A's 2x30
Deadlift/Depth jumps 3x3/3x4x24
Bench press/Explosive pushups 3x3/3x3
General strength: Ringo x8

Down 4lbs this week - 184lbs. Once i start my special supplements next month I should be hitting my race weight of 175ish.

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Friday: 1200
Warmup JR
6x200 r4
Bodybuilding work B 2x10
Circuit B Abs 3x100

Amber past 2 days.

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SPP - Week 6 (18):
Monday: Trashed
Warmup B (just stretching portion)

Tuesday: Felt better but still trashed
Warmup B

Wednesday: Felt better - heavy deads
Deadlift 3x3
Bench press 3x3

Friday: 800 Felt better - pushed the tempo
Warmup JR
4x200 r230

My wife had some old fat burners laying around the house so I decided to try them out - 5 days in and they shot my CNS.

HRV:
Fri-Sat: Amber
Mon: Red/readiness score 3

Resting HR was high...

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After taking last week basically off to allow my CNS to bounce back from the fat burners - things couldn’t have gone better then yesterday. I knew it was going to be a great session as I was going through my warmup. Hopefully this is a sign of things to come.

SPP - Week 6a (18): (week 6 recovery/rain - see notes)
Monday: 360
Warmup B
4x30 4pt
3xFlies 40m accel zone – 20m fly
1x60 Rolling (50)
Hurdle hops 3x5
Bino x3 (height, ohb, blf, hop ohb, hop blf)
Deadlift/Depth jumps 3x3/3x4x24
Bench press/Explosive pushups 2x3/2x3
General strength: Ringo x10

Take home pts: Flies felt good which made me a very happy man because they were the most important part of this training session. The deads and depth jumps also went well and the mission was accomplished. I decided to make Monday’s my heavy dead and lighter bench, Thursday heavy bench and lighter dead.

[utfootball4]

Tuesday:
Warmup W
Rower 10(60on/2off) + 100 pushups
Circuit A Abs 3x100

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Thursday: 470
Warmup S
1x30sled; 2x40sled
2x3x60 (35) 5/7
Jumps for distance 3x4
Running A's 3x30
Bench press/Explosive pushups 3x3/3x3
Deadlift/Depth jumps 2x3/2x4x24
General strength: Ringo x10

Seven straight days of green/readiness 10 - CNS has fully bounced back and I can feel the difference on the track.

It's always something - the track I been using since 2011 they have decided to put a fence around the track. No clue what I will do now...

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Friday: 1200
Warmup JR
6x200 r4
Bodybuilding work B 2x10
Circuit B Abs 3x100

Feeling strong... 2 weeks of ladders starting next week then 4 weeks of 400's!!!!

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SPP - Week 7 (19):
Monday: 420
Warmup B
4x30 3pt
3xFlies 40m accel zone – 20m fly
2x60 Rolling (50)
Hurdle hops 3x5
Bino x3 (height, ohb, blf, hop ohb, hop blf)
Deadlift/Depth jumps 3x3/3x4x24
Bench press/Explosive pushups 2x3/2x3
General strength: Ringo x12

I decided to take it easier on the dead's since this was my 4th week of heavy dead’s and I have already hit my goal number in this block. If I had to go heavier - it wasn't going to happen. Three straight days of amber but the training session was solid overall, the starts were sluggish but the flies and 60's felt fast. Hopefully my body holds up because next block of training will be the hardest yet - very fast runs, very heavy deads, tempo runs going out 400m.

[utfootball4]

Tuesday:
Warmup W
Rower 10(60on/2off) + 100 pushups
Circuit A Abs 3x100

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Thursday: 350
Warmup S
1x30sled; 2x40sled
4x60 (2 stand; 2 3pt) (45) 7
Jumps for distance 3x4
Running A's 3x30
Bench press/Explosive pushups 3x3/3x3
Deadlift/Depth jumps 2x3/2x4x24
General strength: Ringo x12

Deload week next week - need a little break from the pulls.

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Friday: 1250
Warmup JR
300; 300; 250; 200; 200 r5-8
Bodybuilding work B 2x10 No circuits
Circuit B Abs 3x100

300's were hard - the last 200 was the easiest rep.

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SPP - Week 8 (20):
Monday: 330
Warmup B
3x30 3pt
4x60 3pt (40)
Bench press 2x3
General strength: Ringo x15

Deload week - only deadlifting once this week. Bodyweight is dropping = bench press is also dropping.

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Tuesday:
Warmup W
Rower 10(60on/2off) + 100 pushups
Circuit A Abs 3x100

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Thursday: 470
Warmup S
1x30; 2x40
2x3x60 (35) 4/7
Running A's 2x30
Deadlift 2x3x405
Incline 2x3
General strength: Ringo x15

Solid session - on point... Deload week - only one easy dead session.

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Friday: 1250
Warmup JR
300; 300; 250; 200; 200 r5-8
Bodybuilding work B 2x10
Circuit B Abs 3x100

Felt stronger this week - bring on those damn 400's next week. 300's are ****in magic for dropping bodyfat.

[utfootball4]

SPP - Week 9 (21):
Monday: 360
Warmup B
4x30 3pt
4x60 3pt (50)
Jumps for distance 4x4
Bino x4 (height, ohb, blf, hop ohb, hop blf)
Jump squat 4x5x95 4x5x65
Bench press 5x4 r60s
Db row 3x8
General strength: Ringo x15

Tuesday:
Warmup W
Rower 10(60on/60off) Going 60/60 instead of 60/120
Circuit A Abs 3x100

Recovery!!!!

Got about 8 weeks to drop another 5lbs. I should enter indoor season somewhere between 176-178 and by outdoor I should be 170-175lbs.

Thursday: 350
Warmup S
1x30hills; 2x40hills
4x60 (50) 6m
Running A's 3x30
Depth jumps 4x5x30
Deadlift/rocket jumps x3 3x3
Bench press 3x5 r60s
Lat pd fr 3x8
General strength: Extended 30/30

These felt like real depth jumps, I never really done depth jumps over an extended time period. The 30in box gave me some serious pop off the ground that the 18 and 24in didn't do. I hate that strength endurance drill - hardddd!!! Overall very good session today!!!

Friday: 1200
Warmup JR
3x400 r10m
Bodybuilding work A 2x10 (no circuits)
Circuit B Abs 3x100

[utfootball4]

Week 10 (22):
Monday: 300
Warmup B
4x30hill
3x60 (60)
Jumps for distance 5x4
Bino x4 (height, ohb, blf, hop ohb, hop blf)
Jump squat 4x5x35 4x5x20
Bench press 5x4 r60s
Db row 3x8
General strength: Ringo x15

Solid performance today, it's getting closer to race day and I'm starting to get antsy. Regardless what I run I'm ready to compete...

Tuesday:
Warmup W
Rower 10(60on/60off)
Circuit A Abs 3x100

Recovery!!!!

Thursday: 360
Warmup S
4x30hills;
4x60 (60) 7m with 5-6m (chilly)
Running A's 3x30
Depth jumps 4x5x30
Deadlift/rocket jumps x3 3x3
Bench press 3x5 r60s
Lat pd fr 3x8
General strength: Extended 30/30

Friday: 1200
Warmup JR
3x400 r10m
Bodybuilding work A 2x10 no circuits
Circuit B Abs 3x100

Friday workout was done at nc state the middle school finally locked the track. The 400's were 5-8sec faster this week. Things are coming along great - 4 more weeks of hard training. Next block the depth jumps will go up to 36 and early indoor 40in. Couple months ago I made it a priority to condition my mid section and so far it's working great....

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Week 11 (23):
Monday: 300
Warmup B
4x30fd
3x60 (60)
Jumps for distance 6x4
Bino x4 (height ohb blf hop ohb hop blf)
Db jump squat 4x5x35 4x5x20
Bench press 5x4 r60s
Db row 3x8
Circuit A Abs 3x100

Tuesday:
Warmup W
Rower 10(60on/60off)
Bodybuilding work A 2x10 no circuits
General strength: Ringo x15

Thursday: 300
Warmup S
2x30fd
3x80 r7m
Running A's 3x30
Depth jumps 4x5x30
Deadlift/rocket jumps x3 3 3 2
Bench press 3x5 r60s
Lat pd fr 3x8
General strength: Extended 30/30

Friday: 1200
Warmup JR
3x400 r10-15m
Circuit B Abs 3x100 (no abs)

Best week of training so far - runs felt fast and fresh!!!! Hrv and readiness scores was high all week. I'm tired and ready to recovery now!!!!!

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Week 12: (24) Deload
Monday: 300
Warmup B
4x30fd
3x60 (50)
Db jump squat 4x5x30 4x5x20
Bench press 5x4 r90s
Db row 3x6
Circuit A Abs 3x100

Tuesday:
Warmup W
Rower 10(60on/60off)
Bodybuilding work A 2x10 no circuits
General strength: Ringo x15

Thursday: 300
Warmup S
2x30fd
3x80 r7m
Running A's 2x30
Deadlift 3x3
Bench press 3x5 r90s
Pullups 3x10
Circuit B Abs 3x100

Friday: 1200
Warmup JR
3x400 r10-15m (3-4sec faster)
General strength: Extended 30/30

Another solid week of training. The 400's could have been faster but I had some discomfort in my achilles. I haven't done my calves raises in about 4 weeks - I think it's time to put them back into the program. The 80's will move up to 120's next week and the 400's will drop down to 300's for one week (3x300 47ish). 4 weeks out from my first race in over 9yrs!!!

[utfootball4]

Week 1: (25)
Monday: 330
Warmup B
3x30fd
3xfef
1x60
Zino x3 (height, ohb, blf, hammer r/l)
Depth jumps 3x7x30
Deadlift/rocket jumps x3 3 2 3
Bench press 5x4 r3-4m
Db row 3x6
Circuit A Abs 2x100

Tuesday:
Warmup W (Prehab raises 2x10)
Rower 8(90on/2off)
General strength: Ringo x12

Thursday:
Warmup Jr Incline walk 20m
Box jumps 4x5
General strength: Extended 25/25

Friday: 430
Warmup S
2x40fd
3x120 r10m
Db lunge jumps 3x5x20 3x5x10
Split squat 2x5
Bench press 3x5 r5m
Pullups 3x10
Circuit B Abs 2x100

Had some rain this week so I couldn't do my long tempo runs. Friday speed was done in cold weather around 50-55 but the runs felt decent, I'm expecting the 120s to get stronger next week. One more hard week of training before backing off the final 2 weeks. The achilles was still an issue this week but I did bring back the raises and general treatments.

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Week 2: (26)
Monday: 330
Warmup B
3x30fd
3x40/20
1x60
Zino x3 (height, ohb, blf, hammer r/l)
Depth jumps 3x7x30
Deadlift/rocket jumps x3 3x3
Bp 4 3 2 1 10
Db row 3x6
Circuit A Abs 2x100

Wedneday:
Warmup W
Rower 8(90on/2off)
General strength: Ringo x12

Thursday: 430
Warmup S
2x40fd
3x120 r10m
Db lunge jumps 3x5x20 3x5x10
Split squat 2x5
Bench press 5 4 3 1
Pullups 3x10
Circuit B Abs 2x100 (forgot)

Friday:
Warmup Jr
3x300 r6m
General strength: Extended 25/25

Not the best week of training but not too bad either. Monday was solid on the track and near PR’s in the weight room. I wanted to rest on Tuesday and do speed on Wednesday but my Hrv readings was bad on both days. I decided to rest on Tuesday and easy tempo on Wednesday. Still not totally recovered, Thursday session was solid on the track and great in the weight room. Friday was mid 30's and my glutes were sore - I had to shift my goals since the weather wasn't great.

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Week 3: (27)
Monday: 450
Warmup B
3x30fd
2x60
2x120 (spike plate fell off, injured foot/ankle)
Zino x3 (height, ohb, blf, hammer r/l)
Deadlift 3x3
Bench 3x3
Db row 3x6
Circuit A Abs 2x100

Tuesday:
Warmup W (Prehab raises 2x10)
Rower 8(90on/2off)
General strength: Ringo x12

Thursday: cold low 40s
Warmup Jr
5x200 r4m
General strength: Extended 25/25

Friday:
Warmup S
Db lunge jumps 4x5
Split squat 2x5
Bench 3x3
Pullups 3x10
Circuit B Abs 2x100

Only one speed day this week.