What Have You Done to Dominate 2014 Part 2

Late last year I posted about the different training I've done in prep for 2014 which can be found here. I was just looking at it and realised I haven't updated it so here we go.

Block 4 - December 27 to January 12

Focus - Repeat Speed / Lactic Capacity

What I Did - 8 sessions over 15 days every 2nd day without fail as described in the link above.

Results - Building on my alactic power and aerobic capacity, the aim here was to do a power of work in a very short amount of time (so incomplete rest) then see how fast I can get my heart rate down to 60% of my max.

Most days I was hitting 100% of my heart rate at some point. Day 1 after doing 10 x 10m sprints every 10secs and my heart rates immediately post and every minute after that were 174, 150, 138, 126, 120, 120.

13 days later after doing 20 x 10m sprints every 10secs it read 174, 132, 114.

A definite improvement in recovery rate if there was ever one!

Upper body was very high volume chin and pull ups at bodyweight which ranges from 40 to 100 reps per session x 4 - 5/week and some pressing for strength but very low volume.

Takeaways - from now on I will do all my fitness work in blocks. My body loves short powerful bouts with plenty of rest so I don't take to this type of training very well these days (was a machine back in the day though!). But knowing that it will all be over in 2 short weeks makes it bearable and I'm more likely to stick with this then drawing it out.

Block 5 - January 13 to February 23

Focus - Big Toe Mobility / Foot Strength / Achilles Tendon Stiffness

What I Did - this took about a week to set up as it's something I hadn't done a lot of before and info on training for them it's only in bits and pieces so it took some brain action but I finally got it together. I trained 6 days a week but most of it was submaximal, low level stuff so it was easily done with minimal fatigue.

My daily template was 1 exercise for each group of these:

1. Big Toe Mobility
2. Isometric Foot Strength
3. Concentric to Eccentric Foot Strength
4. Achilles Tendon Stiffness Quick Response
5. Achilles Tendon Stiffness Slow Response
6. Sprinting Mechanics
7. Acceleration or Max Velocity Sprints
8. Glute Ham Raise Isometrics

For upper body I did more chin/pull up variations but now for strength. Again low volume pressing for strength too changing from bench to military pres in there somewhere as I hadn't done any overhead work since last year! Very poor indeed.

Results - for reasons I don not understand I did not time any of my sprints in this block? Dickhead.

Takeaways - This block was too long for even low level tendon work, my speed was failing m in the last week or 2 so in hindsite, probably 2 or 3 weeks max for this type of stuff but it was fine overall. Pull Ups tested at + 30kg x 1 rep so about 110 - 115 all up (I'm 77 - 78kgs most of the time) and equals my bench thereabouts which is good.

Block 6 - February 24 to March 10

Focus - Speed / Repeat Speed Combo

What I Did - not the best 2 things to focus on at the one time as one is capacity and the other power but it seemed to gel alright as I had complete control over my training as work prevents me from training with my footy team. Repeat speed was 6 workouts every 2nd day again but I did the progression over 6 sessions instead of 8 so it got harder quicker but the quick block again made bearable. 

Results - I didn't take many heart rates this time around as it was just more capacity work with praccy games coming up from mid March. I was till finishing at 100% of my heart rate max and I was recovering to 60% of my heart rate max in 3 - 4mins max so I at least maintained from the first repeat speed block.

Sprint speed wise I did some timing and recorded a flying 10m sprint time of 1.22secs. Usian Bolt hit .82secs in his 9.69sec world record 100m sprint back in 2008 for a terrible reference.

Takeaways - On a Friday night Eddie Maguire's son plays cricket at the oval I sprint at and I basically sprinted right in front of his seat for 45mins and he didn't say boo. He may be affiliated with Collingwood but he must not be all bad. James Hird also frequents the park with his kids yet I haven't received any contracts yet. And don't mix power and capacity in the same block. It's not that it didn't work but capacity generally means fatigue build up which impacts power.

Block 7 - March 10 to April 4 (round 1 Friday night!!)

Focus - Peaking Speed / Practice Games

Currently doing this and will update in a few weeks time.

Don't forget the Aussie Rules Training Consultancy and Training Program where you can have me do all your programming for whatever you need! Only 25 spots available and 6 days til I release to the public!

Stop guessing with your programming!