I like that it's really specific, and moves up in velocity on the FV curve. Really clean, super well organized
I personally have much more developed strength than power so if it were me I would tilt the balance more towards speed/power during the speed block, as opposed to the 50:50 strength:speed you have. I would probably also add some contrast sets in the last couple blocks
Thank you. I probably should have added more explanation initially. As I am focused on developing the SVJ only (for fun and for a little competition with FDL), I kept the program mostly strength-based. I also just don't have time to do big sessions any more, so a lot of these sessions are done in an hour or less. The CAT squats in the speed block are what I'm substituting for something like contrast sets where I could do hurdle hops or SVJs in the gym next to the squat bar in-between sets. This is what I used to do with the sprinting group, and it worked well, but it's not really practical in my gym at the timeslot I go now. When I have a better setup, I'll be doing something like that. It was between CAT squats or banded box squats as used by T0ddday, and again, practicality is winning out here.
The B days where the SL DL+KB swings is the main movement are a little confusing for me: the intensity and volume both seem low. It looks like that's the easy day for legs but it seems a little too easy to offer a training benefit. The KB swings seem high volume, almost strength endurance and I'm not sure how much they will carry over to single effort things like SVJ and 1RM squat. I don't see the carryover with SLDL either. Are you also training for sprinting?
Again, I should have clarified this initially too - B days are definitely 'easier' days. I was not coping very well with EOD training doing heavy squats on day 1 and heavy RDL, SL squat, and BSS on day two. This was mostly due to crappy broken sleep at the time and worse recovery. Working and commuting was a struggle during that time. B days also fall later in the week when I'm tired anyway from work. I've split it into more manageable sessions where I can progress on things without feeling like a broken zombie the next day.
This session mostly works on my hamstring imbalances and was partly designed according to discussions with my PT. I've found that focusing on this has really helped a few of my old injuries from resurfacing. They're slow eccentric, switch grip sets, decently challenging with a >20kg weight for me. The KB swings are a bit of a token exercise to be fair - I was toying with the idea of power cleans here, but it went against my initial approach of keeping this fairly simple. KB swings are probably inferior but they replicate my SVJ well enough. PCs also are just longer to set up and do, and I'd need wrist prep - all too much. Again, it's not a perfect setup by any means, but it is easy to accommodate now. This day is also where I go harder on the UB stuff and core.
I'm not training for sprinting directly, but I would like to be able to do some without my distal R hamstring and other issues flaring up. The SLDLs are also used to prepare for that, in conjunction with the GHRs. So I'm happy with how it is for now - unless the results are bad.
The lack of progressive overload on the BSS is also kind of strange, and I figure you could do more weight than 15kg with the movement with your estimated squat 1RM
I should have bumped up the weight to 20 and 25kgs in PIII and PIV respectively there - good spot. It's still fairly easy for me, but again, that's because I wasn't managing both heavy squats and BSS very well. Of course, if it's too easy, I'll just go up in weight. Thanks for the comments
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. You should do it for the free gear if nothing else. I like the sound of 'swag items'.