Get Stronger or Die Trying

[utfootball4]

Block 2: Strength
8 Weeks: July 1 - August 24

Week 1:
Monday: 240
Warmup B
2(2x30sled; 2x30no) timed
MB x3 (ohb, blf, height)
Bench press 3x5x85% of 5rm
Back squats 3x5x85
Rev lunge 3x5
Spoto press 3x5

Cooldown: Rev leg press 2x15

I was suppose to alt sled/no sled every rep but I didn't feel like changing shoes (trainers/spikes) every single rep. The session was very average and all of my times were equal to what I ran last Wednesday on my first 2 timed 30's. This session felt more like my 2nd speed session - probably because I did speed on Saturday instead of Friday. I knew it wasn't gonna be a great day after those first 2 sled pulls because it felt like the sled was pulling me - I'm usually destroying the sled pulls on Monday when I'm right. I will rebound next Monday!!!! I weighed in today at 188.4 with clothes - probably 186.4 bare - down from 195. Since my wife and son is spending 2 weeks in Boston it's easier not to eat as much etc.

I been looking at my notes and how my body feel throughout the week and I think once racing season starts I won't be training much. For example -

Sat: Race 60/200
Sun-Mon: Rest-Massage-Stretch
Tue: High intensity session
Wed: Ext tempo on the track 4x200
Thur: Indoor tempo on the rower 6x60sec or Rest
Fri: Rest

In order to race I need 2 days of rest/easy sessions before meets and 2 days rest after meets to train hard on my high intensity day. Looking at my notes - Monday session is always good and the second session on Friday is hit/miss.

[utfootball4]

Tuesday:
Warmup JR
2x6x100 (track)
Abs x100

Sore ass hell today!!! Too hott to type - 100 degrees!!! Updated later.

[utfootball4]

Wednesday:
Warmup C
MTP 3x5x85% of 5rm
Clean pull 3x5x85
Neutral grip Chinups 3x5
Rdl 3x8
Pendlay row 3x5
Hip thrust 3x10

Cooldown: Rev leg press 2x15

Notice a couple days ago that my glutes and hamstrings are looking pretty nice. This phase is gonna be extremely important - if I can somehow avoid injuries over these next 8 weeks I like my chances of staying healthy long term. I'm either gonna thrive or my hamstring tendons gonna blow up.

Training session went well, the hip thrust torched my glutes pretty damn good. I will keep the weight extremely light while getting comfortable with the technique etc.

[utfootball4]

Friday: 180
Warmup S
3(30; jumps for distance 4x4; 30) timed (only got last 4 - timer issues on first 2)
Pause squats 3x5x85% of 5rm
Stepups 3x5
Cg bp 3x5
Incline 3x5x85

Cooldown: Ab/Ad 2x20

My times were about a tenth slower then Monday but that was to be expected with this being my third speed session in 7 days. I felt very good executing the runs - they felt smooth and technically sound. The squat weight was easy but my right knee was very stiff from the jumps which made the squats uncomfortable.

[utfootball4]

Saturday:
Warmup W (20m incline walk, static/dym stretch)
Rower 6(60on/2moff)+Abs
Bodybuilding work 2x15
General strength: Extended 30s

Wasn't motivated to train today but knew I needed to get some blood pumping for Monday speed session. I looked at my times from last year at this time (3th month week 1) and they are the exact same times. Week 2 got a little faster and week 3 got a lot faster. From day 1 I said I wouldn't be concerned with times until after the 4th month.

Bodybuilding work:
Horz pull
Vert pull
Pushdowns
Cable ext
Curls
Front raises
Rear delts
Standing calves
Db ext
Pullover

[utfootball4]

Summary:

Block 2: Strength
8 Weeks: July 1 - August 24

Week 1:
Monday: 240
Warmup B
2(2x30sled; 2x30no) timed
MB x3 (ohb, blf, height)
Bench press 3x5x85% of 5rm
Back squats 3x5x85
Rev lunge 3x5
Spoto press 3x5

Cooldown: Rev leg press 2x15

Tuesday:
Warmup JR
2x6x100 (track)
Abs x100

Wednesday:
Warmup C
MTP 3x5x85% of 5rm
Clean pull 3x5x85
Neutral grip Chinups 3x5
Rdl 3x8
Pendlay row 3x5
Hip thrust 3x10

Cooldown: Rev leg press 2x15


Friday: 180
Warmup S
3(30; jumps for distance 4x4; 30) timed (only got last 4 - timer issues on first 2)
Pause squats 3x5x85% of 5rm
Stepups 3x5
Cg bp 3x5
Incline 3x5x85

Cooldown: Ab/Ad 2x20

Saturday:
Warmup W (20m incline walk, static/dym stretch)
Rower 6(60on/2off)+Abs
Bodybuilding work 2x15
General strength: Extended 30s

[utfootball4]

Week 2:
Monday: 280
Warmup B
2(2x30sled; 2x40no) timed
MB x3 (ohb, blf, height)
Back squats 3x5x90% of 5rm
Rev lunge 3x5
Bench press 3x5x90
Spoto press 3x5

Cooldown: Ab/Ad 2x20

I decided to run mid-day to avoid evening storms. Turned out we had no storms and I had to run in the heat - it was 95 but felt like 105 with 75% humidity. It was so bad I had to do two a days - did the average speed session then waited 2-3hrs to lift. The sled pulls was horrible again and the first two runs was the same as last week and the last two was a tenth slower. I'm gonna drop the weight on the sled pulls while keeping everything else the same.... I'm not gonna let a couple average workouts get me away from my plan - I truly believe I will pop one at some point. Don't like making excuses esp since I like running in heat etc but I think the heat had a major impact on my overall performance today. Some reason I never run well when changing the time of my workouts. The bench felt harder then normal - maybe because it was done third in the order of exercises or maybe from the weight loss. The main goal each day is to leave each session healthy - I at least did that today!!! LOL

Last year at this time -

Week 9 - Mon vs Fri difference of 0.15 (pretty much same numbers this year)

Week 10 - Mon improved by 0.01 (pretty much same numbers this year)

Week 11 - Mon improved by 0.07 ( ???)

[utfootball4]

Tuesday:
Warmup JR
2x6x100 r30s
Abs x100

Died legs - snail pace so I decreased the rest to 30s. No soreness or tightness in the legs since I'm squatting twice a week.

[utfootball4]

Wednesday:
Warmup C
MTP 3x5x90% of 5rm
Clean pull 3x5x90
Rdl 3x8
Pendlay row 3x5
Hip thrust 3x10
Chinups 3x5

Enjoying the process - gonna keep chopping wood until I reach my destination.

[utfootball4]

Friday: 200
Warmup S
2(40; jumps for distance 5x4; 40)+40 timed
Pause squat 3x5x90% of 5rm
Stepups 3x5
Cg bp 3x5
Incline 3x5x90

[utfootball4]

Saturday:
Warmup W
Rower 6(60on/2off)+Abs
Bodybuilding work 2x12
General strength: Extended 30s

[utfootball4]

Week 2:
Monday: 280
Warmup B
2(2x30sled; 2x40no) timed
MB x3 (ohb, blf, height)
Back squats 3x5x90% of 5rm
Rev lunge 3x5
Bench press 3x5x90
Spoto press 3x5

Cooldown: Ab/Ad 2x20


Tuesday:
Warmup JR
2x6x100 r30s
Abs x100


Wednesday:
Warmup C
MTP 3x5x90% of 5rm
Clean pull 3x5x90
Rdl 3x8
Pendlay row 3x5
Hip thrust 3x10
Chinups 3x5

Cooldown: Ab/Ad 2x20

Friday: 200
Warmup S
2(40; jumps for distance 5x4; 40)+40 timed
Pause squat 3x5x90% of 5rm
Stepups 3x5
Cg bp 3x5
Incline 3x5x90

Cooldown: Rev leg press 2x10

Saturday:
Warmup W
Rower 6(60on/2off)+Abs
Bodybuilding work 2x12
General strength: Extended 30s

[utfootball4]

Week 3:
Monday:
Warmup C
MTP 3x5x92.5% of 5rm
Clean pull 3x5x92.5
Rdl 3x8
Pendlay row 3x5
Hip thrust 3x10
Neutral grip chinups 3x5

I have to change things up this week because I'm heading to Boston and won't be back until Tuesday night. The schedule over the next 9-10 days leading into my deload/testing week.

Today: Wts only

Tue: rest

Wed: Speed/Wts

Thur: rest

Fri: Speed/Wts

Sat: Tempo

Sun-Mon: rest

Tue: Easy workout

Wed: Test (30m sprint, slj, stj)/Wts

[utfootball4]

Wednesday: 320
Warmup B
2(2x30sled; 2x50no) timed
MB x3 (ohb, blf, height)
Bench press 3x5x92.5% of 5rm
Spoto press 3x5

I had to drop all lower body work today, wasn't in me to do any squatting. 15yrs ago I would have forced the squats and would have paid for it. Missing one squat session won't make or break my progress. I'll live to fight another training session.. LOL

[utfootball4]

Friday: 200
Warmup S
2(50; jumps for distance 6x4; 50) timed
Trap bar dl 3x5 405
Db stepups 3x5 30
Incline 3x5x92.5

Just didn't feel like squatting today - played around with some light dl and db step ups.. Can't wait to get this week over with - the travel really put a twist on this whole week. Tempo early saturday morning!!!!

[utfootball4]

Saturday:
Warmup JR
2x6x100 rest 30sec
Abs x100


Glad this week is over!!!! Rest and recover for Wednesday testing session!!!!

[utfootball4]

Week 4: Deload/Test
Tuesday:
Incline walking 15mins
Static/Dym stretching
Box jumps 4x5

[utfootball4]

Week 3:
Monday:
Warmup C
MTP 3x5x92.5% of 5rm
Clean pull 3x5x92.5
Rdl 3x8
Pendlay row 3x5
Hip thrust 3x10
Neutral grip chinups 3x5

I have to change things up this week because I'm heading to Boston and won't be back until Tuesday night. The schedule over the next 9-10 days leading into my deload/testing week.

Wednesday: 320
Warmup B
2(2x30sled; 2x50no) timed
MB x3 (ohb, blf, height)
Bench press 3x5x92.5% of 5rm
Spoto press 3x5

Friday: 200
Warmup S
2(50; jumps for distance 6x4; 50) timed
Trap bar dl 3x5 405
Db stepups 3x5 30
Incline 3x5x92.5

Just didn't feel like squatting today - played around with some light dl and db step ups.. Can't wait to get this week over with - the travel really put a twist on this whole week. Tempo early saturday morning!!!

Saturday:
Warmup JR
2x6x100 rest 30sec
Abs x100

Glad this week is over!!!! Rest and recover for Wednesday testing session!!!!

[utfootball4]

Week 4: Deload/Test
Tuesday:
Incline walking 15mins
Static/Dym stretching
Box jumps 4x5

Wednesday:
Warmup B
SLJ; STJ
30's

I ran 3.98 yesterday from a 3pt stance using speed trap 2 touchpad. I'm happy with the time, I will be able to build off it through indoor and outdoor prep. My goal is to be more consistent hitting 3.95-3.98ish because my times are all over the place. I will need to stay healthy and put together a solid training plan – if I can do those two things, I should be looking nice this time next year.

I dropped the weights yesterday - I'm doing a factory reset on the weights... LOL

Can't wait to start SPP!!!!

Thursday:
Warmup JR
2x6x100 rest 30
Abs x100

Tempo feels so much easier on fresh legs!!! LOL


Friday: 270
Warmup S
5x30 timed; 2x60 (20)
MB x3 (ohb, blf, height)
Deadlift 3x3 (intro - deload)
Bench press 3x3 (intro - deload)

Solid training session today. Those first couple 30's were horrible almost 3 tenths slower. I tired warming up on the squat but my right knee wasn't having it - this bone bruise I got 3 months ago is taking forever to get better. After chatting with other coaches and thinking it over I will be replacing the squat with the deadlift. It's a very risky decision but at this time I don't have a choice because squatting 400lbs isn't an option.. I'm not getting paid to compete - so why not experiment a little bit!!!!

[utfootball4]

Upcoming Block: Time to remove the training wheels!!!! Let's go!!!

Mon: Starts, Pickup drills, Pskips, Mb throws, Deads/Bench/Abs

Tue: General fitness - Row, BB work, Abs

Thur: Starts; Special endurance (high dose of 60s 3x4x60), Jumps, Strength endurance, Deads/Bench/Abs

Fri: Long tempo, BB work, Abs

Hitting the first block of my SPP - the work now will get a little more specific on the track while pulling back the strength training a little.

Going back to my 4 day split that I did from 2008-2010 with some minor changes. Depending how I feel Friday tempo session will either be ext or int either way it will be done on the track... The first 6 weeks I will build up volume with 200's before moving up to 250-300 runs.

[utfootball4]

SPP - Week 1 (13):
Monday: 360
Warmup B
4x30m 3pt
4x60m Easy-Fast-Easy (20)
P skips Height/Distance 2x8 each leg
Bino x3 (height, ohb, blf, hop ohb, hop blf)
Deadlift/Depth jumps 3x3x90% of 3rm+/3x5x20in box
Bench press 3x3x90% of 3rm
General strength: Extended 30s

The goal for the deads is to have one heavy session and one lighter session. The heavier session will start out around 90% of my 3rep max and the light session 80% of my 3rep max. If I get 5 reps on the last set on Monday - I'll bump the deads up 10lbs and bench 5lbs. So much easier doing deads after running vs squatting...

HRV - Readiness score Red - 5... Stressful sunday....

Bodyweight: 187.4lbs postworkout (clothes on).. Gonna try and drop another 10lbs - avg 2lbs over the next 5 months...

[utfootball4]

Tuesday:
Warmup W
Rower 10(60on/2off) + 100 pushups
Circuit A Abs 1x100

Nice recovery session...

[utfootball4]

Thursday: 660
Warmup S
4x30sled
3x3x60 (15) wb/3
Jumps for distance 3x4
Running A's 2x30
Deadlift/Depth jump 3x3/3x4x20
Bench press 3x3
General strength: Extended 30s

Wow - really impressive training session today. 15m intensity limit - walk back recovery with 3min set break. Running A's took about 45sec to complete with 4-5min set break.

[utfootball4]

Friday:
Warmup JR
4x200 r4 (track)
Bodybuilding work B 2x10
Circuit A Abs 1x100
Mb wall throws x300

Felt good today so I added x300 mb throws at the end.

[utfootball4]

SPP - Week 2 (14):
Monday: 360
Warmup B
4x30 3pt
2x60 Easy-Fast-Easy (30)
2x60 Fast-Easy-Fast (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

HRV - Readiness score Green - 10. My left achilles has been feeling weird for about a week, gonna keep working on my calves and hopefully things hold together.. Felt great today - don't wanna overhype things but if things hold together I may surprise myself come November.

[utfootball4]

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

Getting easy - could probably cut the rest...

[utfootball4]

Thursday: 660
Warmup S
4x30sled
3x3x60 (20) 2/4m
Jumps for distance 3x4
Strength endurance: Running A's 2x30
Deadlift/Depth jumps 3x3/3x4x20
Bench press 3x3
General strength: Extended 30s

The special endurance work will once again be split 60's with a 2min rest and 4min set break while accelerating out to 20m then riding it out for 40m. Making it a priority over these next 3 months to put a huge emphasis on conditioning my core with a variety of med ball and general strength circuits. Everything else is work as usually. Very good session - I got better today and most of all I avoided making the achilles worst.

These damn 60's felt harder then last week - I can't believe an extra 5m can have that type of impact.

[utfootball4]

Friday:
Warmup JR
4x200 r4
Bodybuilding work B 2x10
Circuit A Abs 2x100
Med ball throws x100

Solid session - stronger and more consistent than last week.

[utfootball4]

No setbacks with the achilles - gonna perform 2 treatment sessions today and get ready for Monday speed session!!!

[utfootball4]

In CFTS - Charlie says the Soviet research has shown that ems can increase blood flow to tendons by up to 45%. I spoke with a friend who is the head athletic trainer for a nba team and he recommended long sessions in the pulsing mode. Yesterday I did one morning session for 30mins and one Pm session for 60mins. Over the past 48hrs I have felt much stronger - gonna cont to treat it over the next 2 weeks.

Bad day of betting yesterday - woke up this morning hrv score was up +12.8, amber, with a readiness score 7. I was told anytime your daily HRV is far above or below your average, it leads to amber or red. On a positive note I did get tons of sleep yesterday!!!