SpeedStudio

No Short-Cuts

January 24, 2014

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My entire home gym was burglarized and stolen on November 10th.   I was limited to sprints, hill sprints, pushups and pullups until late November when I added a 24KG and 36KG kettlebell.   I plan to get another bar and plates, maybe some squat stands or a power rack for my new garage.  I’ve continued to do hill sprints and a 1/4 mile hill circuit and kettlebell workouts 3 or 4 days a week.   At work I stop at the gym and bench press 3 x a day every day.  1 set of 5 reps of about 85%.

I haven’t done any sets longer than 50 with the KB since September.  Last night I did a 5 min test with the 24kg kettlebell – 121 reps.

Written by SJ

January 24, 2014 at 4:54 pm

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October 4, 2013

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September 28, 2013 – Saturday

Tactical Strength Challenge

DEADLIFT
365lb
385

PULLUPS
21

KB SNATCH – 53LB – 5 MINUTES
120

Written by SJ

October 4, 2013 at 6:44 pm

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September 8, 2013

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I have trained 3-4 days a week since I last posted.   I competed at the Pacific Association Track and Field meet in June  with mixed results.  My speed is stuck at about 13 seconds for the 100.  However, other than some minor problems in February I’ve remained injury free for the past year.   My current goal is the Tactical Strength Challenge in 20 days.   Weight has been an issue.  Using heavier KBs has created more mass than I need for sprinting.

Last three training workouts:

SEPTEMBER 8, 2013, Sunday AM

TRACK – Sprints 95%: WARMUP: 25 BURPEES, DYNAMIC DRILLS – MARCHES, BOUNDS

200 Meters – 30.2 (8′ recovery)
150m- 22.1 (8′)
100m – 14. (8′)
55m – 7.8

10 minute recovery

STAIRS TRAINING
Circuit X 5  (5′ recovery)

36KG Kettlebell  (80lbs) – 10 swings; 10 snatches
10 single leg pushups
Stair sprint – avg 15.5 seconds

 

SEPTEMBER 7, 2013, Saturday AM

WARMUP – TGU X 2 with 80lb KB (up/down both sides – 1 rep)

KETTLEBELL SNATCH TEST - 28KG 62LB – - 5 MINUTES
95 snatches

PULLUPS
15

 

SEPTEMBER 5, 2013, Thursday PM
WORKOUT DESCRIPTION –  Saturday, :

WARMUP – TGU X 5 with 53lb KB (up/down both sides – 1 rep)

DEADLIFT
350 X 1 conventional grip
325 X 2 snatch position, hook grip
325 x 2 conventional grip

PULLUP
+44LBS – 3sets x 3 reps

KETTLEBELL - 28KG
3 SETS OF SWINGS: 50/25/25

ALFREDSON HEEL DROPS (weighted)
1 set of 15 each leg (10 second each rep) +45lb

Written by SJ

September 8, 2013 at 5:52 pm

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March 30, 2013

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SAMPLE OF RECENT TRAINING

WORKOUT DESCRIPTION –  Saturday:

MOBILITY - Roller; Turkish Getup – 24KG KB x 5 each side

DEADLIFT (Conventional) & Plyometrics (5 min rest each set)

340 x 2 + 4 box jump (squat to 15″ and jump to 24″)

325 x 3 + 4 box jump

KETTLEBELL SNATCH (24KG)

8 sets x 20 reps (1 minute recovery each set)  160 reps

SPEEDBAG / JUMP ROPE

5 sets – 3′ speedbag combination/ 30″ jumping (full recovery)

Written by SJ

March 30, 2013 at 2:34 pm

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March 22, 2013

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USATF Masters Indoor Nationals – Landover, MD

60 meters – 8.26

Written by SJ

March 29, 2013 at 11:06 pm

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February 10, 2013

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Sunday; 10AM

TRACK – time trials

Dynamic Warmup, Sprint Drills, Run off blocks – 40 meters x 2 easy

25meter sprint with 20meter run in; 5 minute recovery

1.  3.03sec

2.  3.07

3.  3.11 (late stop)

Block starts x 8

 

Written by SJ

February 10, 2013 at 9:39 pm

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January 30, 2013

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Trained 2-3 days per week in January. Gained 5-10lbs – usual winter weight possibly due to reduced light, colder temperatures, increased appetite. Some loss of speed on stairs; increased strength. Increased weight of KB from 28kg to 32kg this week.

January 30, 2013

Warmup: Hip Thrust  -  310lbs x 10 x 2sets

Deadlift: 305 x 5reps (various grips: pronated, alternated, hook)
20 meter sprint (75%) x 2
Box jump 16″ (each direction)
305 x 5reps (hook grip)
20 meter sprint (85%) x 2
Box jump 16″ x 4

Squat: 135 x 10;
190 x 5; Depth jump x 4 16″
205 x 5; Depth jump x 4 16″

Alfredson Protocol Heel Drops – 80lb x 15 reps (10 sec drop each rep each leg).

KB – 32kg
30 swings
40 snatches (2 sets of 20 each arm)

 

January 27, 2013
Dynamic Warmup;  25 burpees, mountain climbers, jumping jacks, squats, lunges, sprint drills

Circuit – 10 Rounds
60 meter stair sprints < 16 secs x 10 reps
KB 32kg – 10 Swings 10 Snatches (5/5) (100 swings/100 snatches)
Single leg pushup x 10 x 10 sets

Written by SJ

January 30, 2013 at 8:41 pm

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