Didn’t track what I did for the rest of last week, oh well
Monday 30th of August Stim/Primer Session
I’ve had to reorganise my training to deal with a new work/study schedule
M: Full body primer (Low volume, high power)
T: Dunks and sprints
W: Aerobic work
T: Lower Body (Power + hypertrophy)
F: Upper Body (Power + hypertrophy)
S: Agility and sprints
S: Chill, maybe hike or play some ball with mates
10m jog in + 10m scissor + 50m sprint, rest 5-6min
20m gentle acceleration + 50m sprint, rest 5-6min
Jumps: 3 times through
2min getting as high on the backboard as possible
1min split squat iso each side
Finished with 2 x 30s staggered sissy squat holds because my R patellar tendon was a bit pissy (2-3/10 pain)
Felt really athletic today. Firstly, my sprints felt very fast and relaxed, which I’ve been working on for the last few months. To top it off, about 8 of those jumps were smooth, springy and higher than I’ve been before. Great sesh and had fun
2 x 20m up + wide 180 + 20m back (about 75m all-up)
Total sprint volume: 270-300m of curves at near-max speeds
Jumps:
About 15
Didn’t feel super athletic today, but that could be due to a variety of things:
Did 1x20 yesterday, and maybe had a bit of a “hangover.” Definitely possible if the muscular fatigue was higher than I expected, but at the same time it was a pretty low CNS-stress session, and I haven’t noticed the 1x20 affecting my sprint workouts before.
I met a dude at the court today who was in 1st year physio at my uni, so we got chatting a bit and got some shots up together between sprints and jumps. This probably blew out my rest period between efforts and led me to go into my sprints a bit colder than usual
I’ve had less sleep than usual since Friday night.
In all honesty, 3 is almost definitely the most likely reason, but I can see some other factors contributing. I’ll stick to this layout again next week, which will hopefully let me decide whether of not that 1x20 sesh on Monday is affecting the Tuesday “athletic” sesh.
Lots of iso stuff. Are you doing your own programming? How do you feel it is translating athletically? I have two distinct memories of my body feeling very athletic. One is when I was comparatively stronger to my bodyweight and the other is when I had an ecc/iso/conc 3-day full-body split
Longer, yielding isometrics are just another way to get load, especially in vulnerable positions or for vulnerable joints. The shorter overcoming isos are a way for me to bridge the gap between athletic movements (jumping, sprinting in particular) and the weight room.
The sleeper iso and the neck isos are chosen because they’re a little bit safer (or at least, less likely to cause painful exacerbation) for the somewhat delicate structures involved. This is especially important given my not perfect shoulders. The intent is to progress them to isotonics when I feel ready to do so.
The run-specific iso is a bit different, and it’s programmed a bit differently as well. While the two exercises I talked about formerly are simply there to introduce load to some joints, this iso is intended to train the specific foot action required in top-speed sprinting and approach jumping. This is why it is performed as a short, hard overcoming push. It also may provide a slight PAP effect that could benefit me on Tuesday’s sprint and jump session.
In my training, isos tend to serve one of three purposes:
provide introductory loading to vulnerable joints and joint positions
train the muscle action associated with high-speed movement
analgesia
I will also program isometrics for a motor learning effect with my athletes, but don’t really feel the need to do so for myself
Overshot those split squats big time and threw up after the second set. I reckon unless I can learn to gauge appropriate load for the lower body on these “low intensity” days, I’ll move all my lower body training on to Thursday’s high day.
On the flipside, I could easily push the upper body work harder
