After doing a deload week for lifting this week – 4×5 @70-80%
I wanted to make a few changes based on how my body was feeling these past few weeks:
1) Drop Traditional Deadlifts – just feel like there are other options that can produce a similar/same effect, without the propensity for injury that the deadlift can have. I lack the ankle mobility and core strength to feel comfortable moving forward with them, even though I really like to do them
2) More dynamic work – I’ve always loved lifting heavy, but as a change of pace, as a sprinter, I want to try more dynamic effort work (i.e. 60% of max) as it’s something I haven’t done before and feel like I need to incorporate, as my raw numbers haven’t really improved much for a long time
3) More anaerobic conditioning – distances over 150m are brutal, so skipping rope and the real runner will be a staple as I try to add extra conditioning whenever I can
The breakdown would look something like this
3 days/week
Upper, Lower, Conditioning
Upper:
Overhead Backwards Medicine Ball (MB) Throw – 10 minutes
Explosive Pushups to Box – 5×3
Bench – 60%x3x10
Row Variation – 5×10
Pullup Variation – 5×10
Lower:
Underhand Forward Medicine Ball Throw – 10 minutes
Box Jumps – 5×5
Squats – 60%x3x10
RDL – 3×10
Front-Back Lunges – 3×10
Condiioning (will use these this week to “deload” from heavy strength training)
Tempo Real Runner Circuits – 4-6 rounds
*This consists of sets on the real runner for 40-50 strides at a moderate level and then performing lightweight/bodyweight exercises in-between such as archbishop pushups, dips, dumbbell swings, med ball slams, med ball side tosses, etc.
Thoughts?
