J4GGA2's Log: Becoming More Athletic

Training Training Logs
2467

@duketheslaya

Still training, not logging too much - work and life are a bit hectic but having fun!

Training right now:

Monday: Off
Tuesday: Lift 1
Wednesday: Sprints
Thursday: Off
Friday: Lift 2
Saturday: Off
Sunday: Sprints or Zone 2 run

Lifting is a modified 531 template to fit my schedule. For the anchor, main lifts alternate between 5s PRO one week and supplemental the other.

Assistance is mostly focussed on keeping my back and Achilles healthy, so mostly hip thrusts, back extensions and heavy calf raises. Iā€™ll throw in some shoulder raises here and there

Lift 1A

  • Jumps
  • Back squat: 5s PRO
  • Bench press: 1xTM + 5x10 @ 50-55-60%
  • Pull ups: 5-6 sets
  • Back extensions: 3 sets
  • Heavy calves: 3 sets

Lift 2A

  • Jumps
  • Power clean: 1xTM + 10x5 @ FSL
  • OH press: 5s PRO
  • DB rows: 5 sets
  • Hip thrusts: 3 sets
  • Heavy calves: 3 sets

Lift 1B

  • Jumps
  • Back squat: 1xTM + 10x5 @ FSL
  • Bench press: 5s PRO
  • Pull ups: 5-6 sets
  • Back extensions: 3 sets
  • Heavy calves: 3 sets

Lift 2B

  • Jumps
  • Power clean: 5s PRO
  • OH press: 1xTM + 5x10 @ 50-55-60%
  • Hip thrusts: 3 sets
  • Heavy calves: 3 sets

Sprint work right now is focussed on improving my ankle stiffness and building up my tolerance to high speed metres. It roughly looks like:

  1. General warm-up movements
  2. Low-intensity plyo series
  3. Dribble series
  4. Acceleration bounds and/or scissor bounds
  5. Progressive accelerations 10-20m
  6. 3-4 all-out 30m accels or fly 30s
  7. Fast 50m / walk 50m for time
2468

Training Update

Goals:

  1. Build my shoulders and glutes
  2. Improve my conditioning
  3. Get my low back and achilles healthy

Training schedule:

  • Monday: swim 25-45min at threshold
  • Tuesday: strength session A
  • Wednesday: sprints session
  • Thursday: accessory session (glutes +/- extra cardio)
  • Friday: swim 25-45min at threshold
  • Saturday: strength session B
  • Sunday: run 25-45min at threshold

Strength session A:

  1. Zercher squat: 5 x 531
  2. Bench press: 5 x 531

Strength session B:

  1. Power clean: 5 x 531
  2. OH press: 5 x 531

Assistance work on both strength sessions is:

  • Warm-up 1: 3030 SL calf raise: 3 x 6-8
  • Warm-up 2: Posterior shoulder work
  • 5 x 20s Heavy SL calf isos, supersetted with lower body top sets
  • 5 x 4-6 weighted pull-ups, supersetted with upper body top sets
  • A1: Hip thrust: 2 x 6-10
  • A2: Core work: usually something pilates-ish
  • B1: BTN press: 2 x 6-10
  • B2: Glute kickback: 3 x 10-15

Accessory (glute) session:

  1. KAS glute bridge: 4 x 10-15
  2. Glute-focussed good morning: 3 x 6-8
  3. Cable step-ups: 3 x 10-12.
  4. Sumo squat pulses superset back extensions: 4 x 15-20
  5. Bike or stairmill if Iā€™ve got the time & energy

Sprint session:

  1. Heel & toe walks: 5m x 4 directions
  2. Unilateral A-skip: 2 x 10m each side
  3. Unilateral B-skip: 2 x 10m each side
  4. Alternating C-skip: 2 x 20m
  5. 2-4 warm-up accels
  6. 10 x 10m sprint protocol, building up to 5 sets. Sprint 10m every 10s, 3min set break
2469

Week of 27th of October

Monday 27/10

  1. Swim 600m in ~21min, alternate freestyle and breast stroke

Tuesday 28/10

  1. Zercher squat: 85kg x 5 x 5
  2. Bench press: 60kg x 5 x 5 superset with
  3. Weighted pull-up: +8kg x 5 x 5
  4. Hip thrust: 140kg x 8, 10 superset with
  5. Half-kneel DB windmill: 10kg x 3 x 10 ea
  6. BTN press: 40 x 6, 8 superset with
  7. Glute medius hip thrust: 10kg x 4 x 15 ea

Wednesday 29/10

  1. Heel/toe walk series
  2. Stationary unilateral A & B skips
  3. Forward unilateral A skips
  4. Forward double-A switch
  5. 10-10 protocol: 4 sets, going on 10s, 3min set break

Thursday 30/10

  1. Deficit sumo DL: up to 80 x 3 x 8
  2. KAS hip thrust: 120 x 3 x 5-4-3-2-1 (note below)
  3. 1.5 rep glute focus Bulgarian: contra arm 20kg x 2 x 8 ea

KAS hip thrusts performed as 5 reps + 5s squeeze ā†’ 4 reps + 4s squeeze ā†’ 3 reps + 3s squeeze ā†’ 2 reps + 2s squeeze ā†’ 1 rep + 1s squeeze

Friday 1/11

  1. Swim 500m in ~16min, alternate freestyle and breast stroke

Saturday 2/11

  1. Power clean: 62.5 x 5 x 5 superset with
  2. Ankle iso hold: standing CR machine + 30kg x 5 x 20s
  3. OH press: 40 x 5 x 5 superset with
  4. Weighted pull-up: + 10 x 5, 4 x 4
  5. Hip thrust: 145 x 6, 8 superset with
  6. Half-kneel DB windmill: 15 x 2 x 10 ea
  7. BTN press: 40 x 6, 8, 8 superset withā€™
  8. Cable GMed abduction: 15 x 3 x 10-12

Sunday 3/11

  1. Run 4.5km in 36:13, mean HR 173BPM
2470

Monday 4/11

  1. Swim 500m in 20:20, alternate 25m freestyle and 25m breast stroke

Mean HR 134BPM