Cheers for checking in brother, always happy to discuss training
Monday 1st of March
Power Clean + 2 Front Squats / Lo-Hi-Lo-Box Hurdle Series
- 80 x 8 sets / 8 sets
NG DB Floor Press: 25s x 15
NG Chins: 10, 10, 8
DB Retro RDL: 30s x 6
2 Likes
Monday 15th of March
Upper B1
Warm-Up:
- Gallops
- Curvy Gallops
- Forward Carioca
- Rhythm Jumping (Forwards)
Agility:
- Single Quick-Its: 2 x 3 each
- Double Quick-Its: 2 x 2 each
- Triple Quick-Its: 2 x 2 each
- Hip Turn Jab Step: 3 each
- Hip Turn Leap: 3 each
- Hip Turn Bound: 3 each
- Hip Turn Sprint: 3 x 2 x 3 steps ea
Strength:
- 45 Incline DB Press: up to 25s x 14 PR
- SA Cable Row: up to 50 x 15 PR
- DB Spider Curl: 8s x 15, 10s x 15
- Alt. DB Skullcrusher: 8s x 15, 13
1 Like
Wednesday 17th of March
Force A2
Warm-Up:
- Supported Handstand, ~45-60s
Incline Bench / BA Ballistic Push-Up
- 20 x lots / Green x 4
- 40 x 3 / Green x 4
- 50 x 3 / Green x 4
- 60 x 1 / Green x 4
- 65 x 1 / Green x 4
- 70 x 1 / Green x 4
- 70 x 3 PR / Green x 4
DOH RDL / EQI Reverse Nordic
- 60 x 10 / 20s
- 80 x 5 / 20s
- 100 x 10 PR / 20s
FFE Same-Side Split Squat / Nordic
- 20 x 15 / 5
5 nordic, neat. How did you progress into doing those? Negatives? Built strength on the leg curl first? Iāve seen a lot of people do it without a torso angle that stays in alignment with the femur and will allow their torso to remain parallel with the ground until essentially they can finish the move with a back extension. Would you consider this proper?
Nah those were eccentrics, not up-downs
Ill get my first proper Nordic soon 
These are often called Razor Curls over here in Australia, I donāt think thereās anything wrong with them. Direct hamstring training is nearly always a good thing.
However, Iām not sure if theyāre any easier than Nordics, since both razors and Nordics place you in that knee+hip extended position. I do like how razors have more tension in the top/bent-knee position though
TLDR: both are fine, I think the difference is minimal
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Friday 19th of March
Speed A2
Lots of drills
3 x 20m Sprint from 3 point start
Alternating typewriter push-up: 3 x Max
NG Chin-Up: 3 x Max
Monday 22nd of March
Force B2
High-Handle Trap Bar Deadlift / Seated Jump to Sideways Box Drop
- Up to 170 x 8 PR / 5 or 6 x 2 ea
10m Forward + 10m Backward Suitcase Carry
- 20 x 6 each
- 25 x 6 each
That was much gnarlier than I expected
Adductor Side Crunch: 2 x 6 ea
1 Like
Tuesday 6th of April
Upper Body Hypertrophy
Incline DB Bench / Alt Lat Pulldown
- up to 17.5s x 12 / up to 40 x 10 ea
Alt DB Z Press / T-Bar Row
- up to 10s x 9 ea / up to 30 x 8
Supported Seated Hammer Curl / Seated L Raises
- 10s x 8 ea / 4s x 8 ea
SA Triceps Pushdown / Crucifix External Rotations
- 10 x 15 ea / 2s x 15 ea
Did you not log inbetween sessions or did you take a break from training?
Bit of both. I took about 12 days off weights, but was getting some bodyweight work, sprints and basketball in here and there. Iāve been getting a bit sick of the weightroom, so Iām trying to set up a better routine to follow now
2 Likes
Fell off the wagon big time these last few weeks. Minimal training, very poor eating and shirking a lot of work/study responsibilities.
Itās time to pull my finger out.
Sunday 11th of April
Tempo Session
Warm-Up:
- Shooting hoops for 10 minutes
Tempos:
- 5ea x 50m Figure 8 each way
- 5ea x 10m, 90Ā° cut, 12m curve, 90Ā° cut, 10m
- 5ea x 10m, 180Ā° cut, 12m curve, 180Ā° cut, 10m
Total volume:
- 1140m total
- 740m of curves
- 20 x 90Ā° cuts
- 20 x 180Ā° cuts
3 Likes
Monday 11th of April
Acceleration, ME Lower
Warm-Up:
- Serpentine skips (fwd + bwd)
- Serpentine carioca
- Outside Skuffle
- One-Arm Accel 2 x 10m @ 90-85%
- Segmented Push-Up Accel: 2 x 3 steps ea @ 90-95%
Accelerations:
- Crouched Accel: 2 x 10m ea @ 95-100%
Forgot to do my power contrast 
ME Upper:
- Zercher Ā½ Box Squat: Up to 120 x 3 PR
Think I fucked up my radial nerve a bit. Still have dulled fine touch sensation on the back of my forearm 24hr later. Not concerned because itās not severe, but next time Iām using a pad
Hypertrophy:
- Dips: 3 x Failure (I think I went 12, 10, 10)
- Nordics: 3 x 5
- Alt Iso Lat Pulldown: 40 x 3 x 8
Tuesday 12th of April
Tempos
Warm-Up:
- ALTIS Rudiment Hop Series: 1 x 15yd each
Tempos:
- Slalom up footy field: 6 reps
- Run w Turn at every marking: 4 reps
- Slalom up field w turn at every corner: 2 reps
Volume:
- Total metres: ~1540m
- Total curves: ~900m
- Total turns: 48
- Total cuts: shit loads
Good sesh
Wednesday 13th of April
Elastic Speed
Warm-Up:
- Slalom gallops
- Diagonal skalk (double bounce on back leg)
- Triple bounce booms
- Oblique bounding
- Half-Kneel one-arm acceleration: 2 x 7 steps ea
Sprints:
- Half Kneel Start: 4 x 30m
Need to emphasise top-end relaxation and patience through acceleration
Total volume:
- 80m of acceleration
- 80m of maximum velocity
Thursday 15th of April
Aerobic Work
Walked to and from uni, barefoot, which worked out to about 9km in 90-100min of walking through hilly terrain.
Saturday 17th of April
ME Upper
Warm-Up:
- Carioca
- Serpentine Carioca
- Skippioca
- Forward Carioca
- Serpentine Forward Carioca
Specific Prep
- Squatty run with head/eye dissociation
- Lateral half kneel triple jump, 2 sets ea
Sprints
- 10m, Lateral Half Kneel Start: 3 ea
Floor Press / Barbell Drop to Squat Jump
- up to 80 x 4 PR / Bar x 5 x 3
Ipsilateral FFE Split Squat w Heel Lift / T-Bar Row / Oscillatory SL Roller Bridge
- up to 25 x 10 ea / up to 32.5 x 15 PR / 3 x 30s ea
Tuesday 20th of April
ME Upper
Warm-Up:
- Cariocas
- Skuns
- Squatty Runs
Sprints:
- One-Arm, Crouched: 6 x 3 steps
- Segmented Push-Up: 1 x 10m e
- Segemented Push-Up, One-Arm: 1 x 10m e
- Segmented Push-Up: 1 x 10m e
Weighted Chin-Ups / DL Low Drop to DL Broad Jump
- bw x 8 / 4
- +10 x 3 / 90 deg twist on drop x 2 e
- +15 x 5 / 180 deg twist on drop x 2 e
- +20 x 5 / 180 deg twist on drop x 2 e
- +25 x 5 PR / 270 deg twist on drop x 2 e
Ipsilateral FFE Split Squat Hold
- 30 x 30s e
- 40 x 30s e
- 50 x 30s e
Cool log, just found this. I take it youāre a sprinter?
1 Like
Hey man, welcome!
I donāt compete in sports any more (other than some social sports on weekends with mates), but used to play a lot of rugby union. In that world, I played mostly as flanker - which is a more speed-oriented position (the fastest of the slow guys) - and speed-oriented training sessions were always my favourite.
I now work as a strength & conditioning coach with volleyball, basketball, swimming, athletics and rugby so a lot of my training is built around the same concepts I would use with my athletes. As such, I try to get lots of sprinting, change-of-direction and jumping throughout the week. As an added bonus, I find I enjoy this way of training much more than the more conventional lifting programs I was running for the last 4 years
1 Like
Well I like the looks of your workouts, thatās the way I like to train as well. Iām hoping to get back to the track in a month or so when it warms up.
I saw your list of coaches above. What are you thoughts on Mike Young? I think he has a great Instagram page. I was in a big Charlie Francis binge last summer.
To be completely honest, I hadnāt heard of him before but Iāll start following him more closely 
Hahah me too. I read most of Francisā books last year and it completely changed a lot of my programming style.
Saturday 24th of April
Aerobic
I did tempos on Thursday and I think I slightly overloaded L Calf. Hence, Iām deloading off running for a few days until I get that calf back to scratch.
Today I did
Pres:
- 50 free throws (took about 150 attempts though yikes)
Mains: 20min AMRAP
- A: 8 push-ups
- B: 10e cross-connect jump lunges
- C: 4 pull-ups off a tree branch
Finished 8 rounds