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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 07, 2014, 10:13:42 am »Looks pretty sensible. Not sure if jumps are all indoor basketball jumps, but you might want to add some bounding outdoor as part of your track warmup. If the indoor jumps are already substantial then you could just add some submax bounds to your warmup to include with your skips and drills. As far as the distances and effort... You don't really get to use percentages. They don't have much meaning because you will get better so fast initially that it's better to just set reasonable goals for times or do 100%. Your tempo day will be an SE day until you are fit enough to do tempo, but thats fine. I'd make a few minor changes (mostly to avoid boredom but also to get you a bit race prepped - dunno if any of your training days will have blocks or a training partner but if you have a pair you would use them for day 3, if you don't them use a four point stance instead of blocks ):
DAY 1
jumps
4-5 x 60m @100+%
300m @ 100+%
DAY 2
rest/weights (upper only)
DAY 3
jumps
5x30 in blocks, walk back
3x50 in blocks - start on curve, jog out the last 50 meters to straight
2x110*
1x150*
1x200*
* timed if possible - full recovery between reps, about 7 min, 7 min, 10-15m
DAY 4
jumps submax/basketball
weights (lower and upper)
DAY 5
rest
DAY 6/7
1) 300m @ 100% ***If you are up to doing this twice a week do it first on this day or else it won't be a good test.
2) Some challenging lactate run
- could be 2x3x200 - 2 mins between the reps (200, 2min, 200, 2min, 200) & 10 mins between sets - start off trying to hit 30,30,30 & 30,30,28 and get better each week
- could be 3 x (300m, rest 45 seconds 100m) - Timed based on your 300m trial - if you run 42 all out then aim for 45 seconds @ 300m and then run as fast a 100m as possible.
^If training alone the 2x3x200 is probably easiest for you to self time and push yourself at, but you could make some other fun lactate test up just keep it the same until you compete and you will get better each week.
t0ddday also thought i should spend more time getting in shape. i've wussed out about the longer sprints and lactate work. but as i was just saying in acole's journal, jumps are still paramount and have to remain so, and i can't jump as often as i'd like because the gym is full of people a lot of the time and on a somewhat unpredictable schedule. maybe i should give morning jumps another shot. hm.
