Posted In: Training Journals
Accumulation: 2 Weeks
Max Strength: 7 weeks (3-1-3)
Pre-Comp / Comp: 6+ (unknown for now)
Phase: Accumulation
Week: 1
Workout #: 1
Warm-up I and II
8 x 10m various starting positions
3 x 20m 3 point
5 x SLJ into sand pit
Bench:
1 x 10 60k
3 x 5 ???
Squat:
3 x 5 100k
Tonight:
Moderate Core
You on the right track with the sprint work. Looks good.
However squatting before bench might be wise. You want to do the lifts which require the most muscle groups first.
I understand that completely, the problem is I was in this weight room for the first time and I speak no Portuguese and it was filled with people from the Portuguese national team and a bunch of clubs. Kind of intimidating and they happened to be using the squat racks at the time, so I just went to the bench. It is just accumulation and pretty light weights so I don’t see it causing a problem, yet. Thanks for the comments though. I have one question though quik, in my max strength, I am lifting 3 times a week with 2 focus lifts each session. How do you feel about me having session 1 and 3 with bench and squat and session 2 with military press and hang clean. The military press would not be as high as I have never maxed out on it (I may just estimate it) and my hang clean would mostly be doubles and singles at a slightly lower percentage (5% less intensity than other lifts). The plan for now is 5×5 80%, 6×3 85%, 4×2 90%, Max Out / Field Tests / 3×3 85%.
Also, one other question for you or anybody if you have time:
I am planning, on the track, for a basic mesocycle like this:
1. Technique
-Predominantly short accels from blocks
-Flying Runs focusing on form
-submax split runs (3x4x60m acceling to 30m)
2. Speed
-Predominantly longer accels to 40m
-Maximal Flying Runs and possibly some 50’s and 60’s
-progressing on my split runs acceling now to 40m
3. Endurance
-Acceling still to mostly 40m
-Ins-And-Outs with one of two 50’s and 60’s thrown in
-Split Runs acceling to 50m
4. Testing
-In the weight room, I am looking for key lifts one day (3RM, heavy singles etc.) with the rest being 3×3 at 80-85%
-Field/track tests that include a 30m from blocks, 60m from blocks, standing long jump, backward medicine ball toss
-3x3x50m acceling all out
Now, this is Dan Pfaff / CFTS-esque I suppose. I am wondering if this basic structure seems okay and if it would be okay to put some 50’s and 60’s on my max v day (2nd Hi intensity session). I plan to use this basic meso cycle structure in both Max S and pre-comp with most true SE runs done in pre-comp (no split runs) and a maintenance phase done in the weight room.
youre mexican too :P? i dont suppose you brought all your track videos to portugal did you?
[i]Originally posted by davan[/i]
I understand that completely, the problem is I was in this weight room for the first time and I speak no Portuguese and it was filled with people from the Portuguese national team and a bunch of clubs. Kind of intimidating and they happened to be using the squat racks at the time, so I just went to the bench. It is just accumulation and pretty light weights so I don’t see it causing a problem, yet. Thanks for the comments though. I have one question though quik, in my max strength, I am lifting 3 times a week with 2 focus lifts each session. How do you feel about me having session 1 and 3 with bench and squat and session 2 with military press and hang clean. The military press would not be as high as I have never maxed out on it (I may just estimate it) and my hang clean would mostly be doubles and singles at a slightly lower percentage (5% less intensity than other lifts). The plan for now is 5×5 80%, 6×3 85%, 4×2 90%, Max Out / Field Tests / 3×3 85%.
The weekly %’s are fine. But I would have to see the whole lifting exercise setup to really comment. I liek to set it up and 1 oly lift, 1 Squat variation, 1 Press, 1 Pull, and 1 posterior Chain exercise each session.
[i]Originally posted by cockysprinter[/i]
youre mexican too :P? i dont suppose you brought all your track videos to portugal did you?
Not Mexican at all lol (100% English). The reason for the title is because I truly know what it must feel like being a Mexican in America who cannot speak english as I am an American in Portugal and speak virtually no portuguese (although I can read a lot). It is a little weird getting used to so far.
Quik, here is the basic set-up:
Week 1- 5 x 5 80%
1. Back Squat and Bench + (lower intensity, higher rep accessories)
2. Hang Clean 5×1-2 (75%), Military Press + accessories
3. Back Squat and Bench
Week 2- 6×3 85%
1. BS + Bench + access
2. Hang Clean 5×1-2 (80%), Military Press + accessories
3. BS + Bench
Week 3- 4 x 2 90%
1. BS + Bench + accessories
2. Hang Clean 5×1-2 (85%), Military Press + Accessories
3. BS + Bench
Week 4-
1. Key Session on Squat (3 heavy reps)
Key Session on Bench (max or heavy 3 reps or something)
2. 3×1 90% Hang Clean, 2×3 Military Press 85%
3. Off or 2×3 BS + Bench 85%
oh hahaha i see. if you knew spanish it would help you understand portuguese… along with italian, and tugalog. spanish is an awesome language. are the numbers in your plan for each weight session? 1 is one day 2 is the next session, 3 is the next? i find that a strange way to set that up, though not necesarily bad. i like to set things up similar to quik, and variety is good.
Phase: Accumulation
Week: 1
Workout #: 2
Brief dynamix flexibility warm-up
2 x
1. Push-ups
2. KGM
3. Side Bends
4. BW Squats
5. Diamond Push-ups
6. Floppy Fish
7. Planks
8. Push-ups
9. Reverse Lunge
10. Pillars
8-12 reps each (except 20 reps one time on push-ups)
9 x 85 steps with 5 push-ups and 25 crunches inbetween
The 85 steps is in place running. I didn’t have time to take the bus and then the sub way and then walk to the track just to get on the grass for a bit, so I did this (as recommended by CF). Short and works well.
Core Work:
Not sure how many reps, easily over 500 with a lot of different isos and bridges as well.
Microstretching after shower
[i]Originally posted by cockysprinter[/i]
oh hahaha i see. if you knew spanish it would help you understand portuguese… along with italian, and tugalog. spanish is an awesome language. are the numbers in your plan for each weight session? 1 is one day 2 is the next session, 3 is the next? i find that a strange way to set that up, though not necesarily bad. i like to set things up similar to quik, and variety is good.
I have taken latin for 4 full years now, so reading portuguese has come easy. The big problem with with pronunciation (for me speaking and hearing). It will come fast I think though.
The way I set it up when I posted was 1. 2. 3. with each being the number for the high intensity day (1 = mon 2 = wed 3=fri generally, although this may change). The reason for the low amount of total work is so I may have a higher intensity and volume on the track. Also, I had tons of success not long ago with a simple 3x a week program using 2 lifts with not even much aux. work. Went from 185-225 on bench and 335-405 on deadlift in 8 weeks. My highest volume day was 4×5 on deadlift and bench with light auxilary work.
Phase: Accumulation
Week: 1
Workout: 3
Warm-up I and II
10x10m various starts (including some block starts)
4x20m various starts
10 x SLJ with 1+ minute between reps
4 x 2 70k Powercleans
3 x 5 80k Bench Press
3 x 5 40k Military Press
Kicked out of gym after cleans for not having a coach so cool down, but about 10 minutes after my cool down (I decided to chill around the track for a bit), someone opened up the other weights facility right off the track and let me use it for a bit. I did not want to push my luck, so I did a quick and easy weights session. I had some squats planned, but ditched them due to time and facility restraints. I did find out though that I may be able to train a bit with the Portuguese junior champ in the hurdles and Portuguese junior champ in triple jump and pole vault. Good opportunity to take every once in a while.
Tonight: Moderate Core (400-500 reps)
Phase: Accumulation
Week: 1
Workout #: 4
Easy gpp/dynamic/static warm-up and stretches, then:
GS
2 x
1. Bodyweight Squats
2. Push-ups
3. Reverse Lunges
4. Diamond Push-ups
5. Kneeling GM
6. Floppy Fish
7. Planks
8. Push-ups
12 reps each exercise, no rest between exercises. 1-2 minutes between sets.
Multi-Jump:
2 x
Tuck Jumps x 5
Pogo Jumps x 10 (I think that is what they are called)
Squat Jumps x 10
In place, barefoot tempo on grass:
10 x 85 steps with 5 push-ups inbetween and 20-40 seconds rest between reps
Tonight: Moderate to High volume core and Microstretching
—————————————————
Tomorrow my sprint workout will be done early and I do not know if I will have access to weights. This is out of my control because my Portuguese family here is real smart and don’t tell me when I am going across the country over the weekend. Oh well.
Phase: Accumulation
Week: 1
Workout #: 5
Abbreviated Warm-up I and II
4 x 10m
6 x 20m
various starts
Squat ?? x ?? 110k
Bench ?? x ?? ???k
An old track coach (he’s in his 70’s or 80’s I bet) would not let me use the blocks and hassled me the whole time for no real reason. He hates me for being American, even though I have had virtually no interaction with him until today (this is what other people tell me). He wouldn’t let me take a medicine ball out of the weight room, and told me to use it in there! Maibs I could do a backwards med ball throw into a trophy case… I did use the weights, but he refused to spot me (there are no self spots really). I was so angry. I don’t even remember the weights or sets I did as I just wanted to get some easy work in (it is just accumulation, so no big deal) and leave. If this guy hassles me again, I am going to just take the blocks and the medicine ball from the equipment room and walkout. If he has any problems, he can try and stop me, which MIGHT happen :rolleyes:
Phase: Accumulation
Week: 2
Workout #: 1
8 x 10m
3 x 20m
various starts
3 x 5 100k Squats
3 x 5 80k Bench Press
2 x 8 40k Military Press
Moderate core
Workout was nice and fast. Didn’t do plyos because my achilles felt a little tender. Benfica, the 2nd best track club in Portugal, asked me to join their club tonight while working out. This could mean free access to nice training facilities, a physio on site, and the possibility of having my massage, therapy, supplements, and other costs taken care of. I made a last minute trip to Braga on friday, so I didn’t have any workout on Saturday (intended to do hills). Tomorrow I will have a GS/tempo day. I plan on going a little harder than usual.
Phase: Accumulation
Week: 2
Workout #: 2
Easy Dynamic Warm-up
3x through a little longer GS circuit. I didn’t do the same things easy time through, but it was somewhat lengthy (about 13 or 14 exercises each time with no rest between each). Light core and then short microstretching session. Anyone have some tips on how to do medball accels?
Phase: Accumulation
Week: 2
Workout #: 3
Warm-up I and II
All from blocks:
4 x 10m
7 x 20m
10 explosive med ball throws
6 x 3 60k Powercleans
Warm-up on bench and squat
I did the weights easy today just so I could get a picture of how long my workouts were going to take with each exercise taking about 10 minutes to do 6×3 with 90 seconds rest. My technique in the blocks needs some work. For some reason, my last 20 felt the fastest of all the runs I’ve done. Good I guess? Thanks quick for the help with the medball accels. I plan on using them soon.
Phase: Accumulation
Week: 2
Workout #: 5
Warm-up I and II
3 x 10m
3 x 20m
2 x 30m
5 x standing long jump
Then general strength type work (pull-ups, push-ups, walking lunges etc.).
Quick story from the workout:
The old guy that was mentioned before decided he was going to try and not let me use the blocks today. He goes as far as attacking me when I get them. I push him to the ground and get out of the equipment room fast without the blocks btw. The guy goes to get security and what do they do: tell him to stay off the track! They wouldn’t let me use the blocks though because it was locked up and I didn’t have a coach or something? Whatever. The old bastard is a terrible representation of Portuguese people. He hates me (never had any contact with this guy previously really) because I am American. He told people this the first time he heard of me, before I even met him. To be honest, the guy is lucky I kept my cool and only pushed him down. He was throwing punches at me (unsuccessfully) and had attacked me when my back was turned! He’s crazy, nothing else to say I guess. Oh well. Tomorrow I have hills + general strength and next week I start my Max S phase lifting 2-4 times a week (depending on when I get a chance really) and will have a basic micro structure like this:
Mon- Accel dev. + weights (possibly plyos like SLJ)
Tues-GS and/or tempo and/or pool work
Wed-Max V / Short sprints (first week will be flying runs and sprints to 50m) + weights
Thurs-same as tuesday
Friday-Low volume accel dev + weights
Saturday- Split runs (3 x 4 x 60m acceling to 30m will be the first workout) + GS or weights or something
The weights on a daily basis are semi random (between which of the 4 days I choose) because of the facilities and crazy people like the old guy. It will probably be MWF or MWSat with some 2 days a week and some 4 days a week. I may cut out one or two lifts each session too due to time restrictions. Basically the goal each week is:
3 weight sessions with at least 3 olys and 2 squats and 2 bench. The reason only 2 for the others is because on fridays I may only have time for olys. Okay, this is way too complicated then it really is so I will stop now.
The old guy that was mentioned before decided he was going to try and not let me use the blocks today. He goes as far as attacking me when I get them. I push him to the ground and get out of the equipment room fast without the blocks btw. The guy goes to get security and what do they do: tell him to stay off the track! They wouldn’t let me use the blocks though because it was locked up and I didn’t have a coach or something? Whatever. The old bastard is a terrible representation of Portuguese people. He hates me (never had any contact with this guy previously really) because I am American. He told people this the first time he heard of me, before I even met him. To be honest, the guy is lucky I kept my cool and only pushed him down. He was throwing punches at me (unsuccessfully) and had attacked me when my back was turned! He’s crazy
Thats funny, yet sad.
Also, your setup looks very nice. what are your pr’s?
11.5FAT
23.8FAT
53.x split in the 400m
These times could and should be faster. My coach was terrible. By the end of the season, I could not break 12 seconds hand timed! Take 2 weeks off doing nothing (not even low intensity work) and come back runn 11.8FAT. It was overtraining to the extreme (10×200 at 100% effort with walkback recovery along with full speed relay handoffs the day before meets with a full meet schedule of 4 events!). I ran a 4.5 40 with my helmet on, on a artificial turf. I feel I can go around 10.999999 this year, assuming everything goes the right training and recovery wise. I had a pretty bad ankle injury during football season, so we will see what happens with that. There is no ART therapy here in Lisbon, so I may have to try and do the best I can with massages.
Phase: Accumulation
Week: 2
Workout #: 6
Easy GPP / Dyn Warm-up
1. Skips up a hill (about 60m at 20 degrees)
2. 3 x 4 x 60m hills, 90secs-120secs between reps and 3-4 minutes between sets
3. Easy GS (high step-ups, various lunges, bodyweight squats, dips, push-ups, etc.)
4. Light Core
This workout is supposed to be a lead into next weeks first split rep session (3 x 4 x 60m acceling to 30 and maintaining, but with more rest than this workout). Felt good and warm.
Phase: Max Strength
Week: 1
Workout #: 1
Warm-up I and II
2 x 10m
4 x 20m
4 x 30m
6 x 3 70k Powerclean
6 x 3 90k Backsquat
6 x 3 70k Bench Press
3 x 12 BW Reverse Hyper
2 x 5 BW Pull-ups (useless, but I was talking to someone so I figured I may as well get something in)
Recovery: Cold Shower 3 minutes straight on posterior chain (BRUTAL!)
After reading Speed Trap, I plan on keeping my volume low and looking into some more massage therapy 🙂
Phase: Max Strength
Week: 1
Workout #: 2
Warm-up I and II
2 x 30m standing start (3 mins between reps)
3 x [20 float 20 sprint 20 float] (5 mins between reps)
3 x 30m Blocks (felt VERY fast each one)
6 x 3 70k Power Clean (90-120secs rest)
6 x 3 90k Back Squat (60-90 secs rest)
6 x 3 70k Bench (60-90 secs rest)
Rest time was cut short for the last two lifts because of time. Easy none the less. This is infact my 2nd high intensity day this week and my 2nd workout. I did not workout yesterday because of stuff around here as well as a decently bruised upper lateral thigh. Only some stretching.
that portugese guy is giving all of us a bad name haha
Phase: Max Strength
Week: 1
Workout #: 3
Dyn Warm-up then General Strength for 20mins
Phase: Max Strength
Week: 1
Workout #: 4
3 x 10m
3 x 20m
1 x 30m
3 x CMJ
3 x Static Jump
Both into HJ Pit
Then gym class with some intense volleyball, so more plyos.
Weights were done some hours (about 8 or 9) later but it was a shitty weight room I had to use with only standard bars, no olys, so..:
4 x 3 70k CM Hang Clean
5 x 6 70k Bench Press
4 x 10-15 Weighted Hypers
Phase: Max Strength
Week: 1
Workout #: 5
Warm-up I and II
1 x 4 x 60m
2 x 3 x 60m
Slow 300-350m walk between reps and about 6-7 minutes between sets
2 x 90-100m Running A’s
2 x 90-100m Power Skips for Height
1 x 40 walking lunges (20 each leg)
1 x 20 walking lunges
2 x 30 Straight Leg Bounds (15 each leg)
This was all done with walk back recovery to work on some strength endurance. It was also done on grass. The intensity was relatively low, but it felt good. Afterwards, I did various core isos.
Phase: Max Strength
Week: 2
Workout #: 1
Warm-up I and II
2 x 10m lying
1 x 20m lying
2 x 30m lying
2 x 30m 3 point
1 x 40m lying
1 x 40m 3 point
About 8 hours later:
Warm-up I and then:
3 x 3 60k Hang Clean
3 x 3 80k Power Clean
6 x 3 80k Bench Press
6 x 3 100k Squat
I have somewhat abandoned the strict template of my strength work, but I feel this is better as I am still essentially training what I need to while being able to adjust to how i feel each day.
Phase: Max Strength
Week: 2
Workout #: 2
11 x [10 x BW squat, 10 x push ups, 25 x sit-ups]
Various types of BW squats were used (different widths, tempo, depth, etc) and the same for the push-ups. After, I did some core isos and some push-ups isos (extreme angle).
Phase: Max Strength
Week: 2
Workout #: 3
Warm-up I and II
2 x 20m flying sprints w/ 30m run-up
3 x [20 sprint, 20 float, 20 sprint]
3 x 30m from blocks
3 x 3 60k Hang Clean
2 x 3 75k Power Clean
1 x 2 80k Power Clean (I should have had the third rep, the height was fine, but I messed up the catch)
6 x 3 80k Bench Press
2 x 3 110k Back Squat
1 x 5 110k Back Squat
I completed the weights workout in about 20minutes. Basically no more than 90secs (usually 1 minute or less) between sets. It was pretty crazy, but I liked it. I am exhausted now though. Great day!
Phase: Max Strength
Week: 2
Workout #: 4
Callisthenics + lots of stretching
Phase: Max Strength
Week: 2
Workout #: 5
Warm-up I and II
2 x 10m medball accel
1 x 10m
1 x 20m
2 x 30m from blocks
med ball + out plyo work
4 x 5 [100k, 110k, 115k, 120k] Backsquat
3 x 10 70k Bench
Phase: Max Strength
Week: 2
Workout #: 6
Warm-up I and II
tightness in hip flexor, hip abductor I think (outer hip). Shitty runs (they felt at least).
3x3x60m accel to 40m
Strength end. work
Phase: Max Strength
Week: 3
Workout #: 1
Warm-up I and II
2 x 30m
5 x 40m
Shitty workout. Went into the weight room and couldn’t even muster 1 rep (well, not a clean one at least) of an 80k powerclean (which I should be able to do rolling out of bed). I ended up getting kicked out of the weight room for not having a coach almost immediately after this, so I didn’t do weight.
Phase: Max Strength
Week: 3
Workout #: 2
Feel like crap. Severely dehydrated for some reason (there has been a somewhat drastic change in temp here). Medium volume of core work at night. Took Wednesday off as well for more rest and will move Wednesdays workout to Thursday.
Phase: Max Strength
Week: 3
Workout #: 3
Callisthenics + core + rest