damn that's crazy about your quads still being so wrecked.
nice upper body PR's though.
Yup, they are wrecked. It does not feel like DOMS, more like overuse fatigue, at the boundary of being considered pain.
They will catch up though. Gonna take it easy as stated, it will work.
Ok, next routine, T0ddday inspired.
Ingredient#1 , old program designed for LBSS, two days split ( track/gym ):
*** Track Workout ***
1) Dynamic Warmup, Leg swings, Fast leg, Skips, Strides
2) 10 Measured overhead backward shot tosses (16lbs, aim to get better at these every workout, do these on a field where you can measure your throw, more than 13 yards is required, getting close to 15 yards is good, close to 17 is very very good).
- Bounding/ Jumping ( choose about 3 of them and also include the running SL vertical jump and REALLY focus on improvement) -
1) 3-6 standing broad jumps
2) 3-6 Depth broad jumps (should go a lot farther on these)
3) 2-3 4 double leg bounds, 8 DL leg bounds (again measure these, hopefully you 4 DL bound is better than 4X standing broad jump)
4) Measured Single leg bounds** (ie LLLL or RRRR)
5) Measured Standing Triple jumps**
6) Running SL vertical jump (3 step, 6 step)
- Running -
1) 3-4 Full effort measured 60m sprints (Hand time will suffice as long as you have a buddy who can provide somewhat repeatable times)
2) Tempo Work (If necessary for fat loss, skip if you do weights following track work)
** Either do these full intensity and try to progress OR if you don't feel like you have the hang of it (ie you go less than 10 yards, or you don't get a full cycle in each leg or can't coordinate the arm swing... Then include them as part of the warmup and drill the form until you have it)
**** Weights/Gym Workout ****
1) Warmup
2) Powerclean or Powersnatch -> work up to a challenging weight for a couple triples
3) Squat. Work up to a challenging but not max single. Do 2-3 sets of 3-5 with 80% of this.
4) Standing Push Press
5) Deadlifts (Optional)
6) Circuit (Here is where you can do RDLs, Calves, Pullups, etc. This stuff is important but your mindset when you come into the gym should be in order of preference: Squat more, Snatch\clean more, push press more/deadlift more. Thinking about much more than this will cause you to lose focus. )
7) Standing vertical jumps/Running vertical jumps [10 each]
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That's really all you need. Try to do the track/bound workout 2x per week and then weights 2x week. If you have more time then you can add another day of weights or add 1-2 more days of track tempo (ie 6-8 x 150 or 200m at 75%) if you need it for fat loss. You can arrange it however you want such as Monday: Track Workout, Tues: Weights, W: Track tempo, R: Track workout (AM), Weights (PM). Friday rest, Sat: Weights (AM) Track Tempo (PM).
Ingredient #2 , T0ddday's recommendation for me now:
Settle into a routine where you can really be fit enough to relearn your movement patterns.
Get a new routine where you go 2-3x a week and do a workout like 477 for squats once per week and working up to a heavy double at least once a week. Incorporate some bands and fly
The workout:
Gym day 1 :
Hang powerclean , heavy 3s
Squat 4-7-7
Bench press
Pull-ups
Core and/or calves
Gym day 2:
Push press, heavy 3s
Deadlift , heavy single if feeling fresh.
RDL , 2-3x6-8
Some kind of push, say incline DB bench press.
Core and/or calves
Gym day 3:
Hang powerclean , build up to heavy single
Squat : build up to heavy double
BSS : 3x8
DB OHP
Pullups
Core and/or calves
Track day:
3-6 standing broad jumps
2-3 4 double leg bounds ( hopefully you 4 DL bound is better than 4X standing broad jump)
3-4 Full effort measured 60m sprints
Tempo Work , 6-8 x 150 or 200m at 75%
Gonna try to have 3 gym days and 2-3 track days each week.
Bounds will be replaced with ME DL jumps later on.
