Strength - 31 Jan

Second unilateral workout.

Pull Ups

1. 7
2. 5
3. 2R

Unilateral DB Bench

1. 8 @ 22.1
2. 8 @ 24.5
3. 8 @ 24.5

Unilateral DB Row (arms out side)

1. 8 @ 22.1 X3

Unilateral Seated DB Overhead

1. 8 @ 19.5 X3

Skullcrushers w/ (BB Curls)

1. 8 @ 29.5 (8 @ 26.5) X2
   

A GTD Journey

So I've made a second blog again using Blogger, A GTD Journey. I've been meaning to implement GTD for a while now, having seen it around a lot. I'm seperating these two blogs out so that both me and the readers can get a better view of the GTD system being formed and moulded.

Speed - Monday 29th

I missed my workout on Friday because my abs were killing me, the uniateral stuff on Wednesday really worked my core hard.

Anyway, today I did 3 sets of bounding, richochets and depth jumps.

I then did acceleration work, basically just trying to get up to full speed as quickly as possible. I did 9 sets, 3 of a different starting stance (standing facing foward, standing facing back, jogging backwards).

Pretty good workout, still had a lot in me at the end but I felt like I got a lot accomplished.

Strength - 24 Jan

As per this post I decided to do some unilateral work today. I didn't go heavy with the weights, but still had a good workout, it was still pretty hard.

Chin Ups

1. 8
   
2. 5
3. 4 R 2
4. 3.5

Unilateral DB Bench

1. 8 @ 22.1
2. 8 @ 24.5
3. 8 @ 24.5
4. 8 @ 24.5

Unilateral DB Overhead Seated Press

1. 8 @ 22.1 x4
   

Unilateral DB Row

1. 8 @ 22.1 x4

Skullcrushers (supersetted with BB Curls)

1. 8 @ 26 (8 @ 21) x4
   

Two Things To Do & Two More Thoughts

I was reading an article over at T-Nation, 10 Things to Do...in the Gym, in the Kitchen, and in Your Head, and two of the things mentioned are ones I'm really keen to try.

One is a unilateral day, where all the moves are just using one limb basically. For me now is a great time to try it during my one gym day a week. I'm just about to go workout so I'll have some results in a short while.

The other was the snatch grip deadlift off a box, which I am keen to try. I'll probably fit this in my next strength routine after this speed one.

Another random thought I had today was about my speed workouts, maybe I'm doing too much volume. I'm all for intensity and a high volume, but since I'm sprinting twice a week I probably should do around half or a third of what I planned too on my speed days.

The final thing was regarding whether I can do some leg work in the gym. I'd like too, and I'm probably going to throw in a few dynamic squats, for both power and a bit of light recovery in the middle of the week. I won't be doing it tonight though; I'm still too sore.

Speed - 22 Jan

First speed workout.

I warmed up with some plyometrics, 4 sets of Jump Running, 4 sets of Lateral Jumps and 3 sets of Bounding. Went alright, my calves got pretty sore though.

I then did a few sprints:

1. 200m
2. 100m
3. 50m
4. 200m
5. 100m

I was planning to do more, but I was happy at the end of just these 5 runs.

It was a good start, not perfect but what I was expecting.

Bodywork for the Next Three Weeks

When outlining any course of action, the most important aspect to nail down is why you are doing it. What is the purpose of what you are doing?

For the next three week I'm going to be working on my speed. I'm going to do this three ways; sprints for co-ordination and conditioning, pylometrics for power and weights work for maximum strength.

So I've got my plan for the next three weeks (21 Jan - 11 Feb).

M - Spirnts (speed) & Pylometrics
T
W - Gym
T
F - Speed (accl) & Pylo
S
S

On Monday I'll probably run at the track, doing 200, 100 and 50m sprints, focusing on my top speed. Friday I'll focus on shorter sprints, just getting up to top speed as fast as possible.

Pylometrics will be the same routine of:

• Jump Running (slow motion running focusing on height and distance)
• Bounding (running and jumping over obstacles)
• Ricochets (jumping from point to point in a box)
• Lateral Jumps (jumping sidways over a box)
• Depth Jumps (stepping off a box and exploding up)
  

I'm aiming for 15 sets of 8 reps.

My gym work will be the same routine I've been doing, except I'll be changing three exercises (one lower, one pull, one push) on each day into working up to a 1 rep max.

Looking further foward than those three weeks, I'll probably do a few weeks of hypertrophy work with a bit of endurance thrown in, then go all out endurance for a few weeks, then speed again.