Wednesday 15, November 2006.
5 min jump rope, dynamic flexibilty
Back Squat 5 at 165, 3×3 at 225, 240, 255
Bench 5 at 135, 3×3 at 170, 175, 185
Single Leg Squat 3x5ea at 115
Barbell Complex (someone was on the equipment for the next lift, did this to stay warm)
Wt Hip Flexion 2×8
Again, taking it easy this week and it's definitely doing what I hoped it would. I'm feeling a lot more energetic when I go to workout this week than I have been.
I've also been thinking about my plan for the rest of the time before the start of official practice and I think I'm going to end up going with this –
Monday: Warmup, Accel/MaxV, Pylos, Lift (Core/Explosive)
Tuesday: Warmup, Ext. Tempo, Lift (Ancillary/Bodybuilding)
Wednesday: Warmup, Int. Tempo, Medball, General Strength
Thursday: Either take off or use as active recovery (Ext. Tempo or 20-30 min run)
Friday: Warmup, Long Reps, Lift (Ancillary/Bodybuilding)
Saturday: Warmup, ATP-CP routine, Lift (Core/Explosive)
Sunday: Same as Thursday
Core lifting is Olympics and any other important power-oriented lifts, ancillary is anything else. The long reps start at 2×800 w/15 min rest and work down to 2×600 with the same rest. Speed them up as the distance drops.
I'm thinking this will finish off the acceleration phase and get a good start on MaxV and after talking to my coach I think we can work it out to get short speed endurance done even with our facility limitations and once we get outdoor our program already switches focus to special endurance I and II.