in re: percentages: fair enough! thanks. also, i don't have blocks.
will do submax bounds as part of warm up. as you've seen my SL bounding is pretty terrible. i will probably just to try to get to a point where i'm doing them with unembarrassing form. i feel like getting those down can't fail to have a positive impact. aspiring toward something like this (but i'll stick to grass if i can):
DAY 4 jumps submax/basketball weights (lower and upper)
DAY 5 rest
DAY 6/7 4-5 x 250-150m @75-80% 300m @100%
that gives three days of jumping and three days of sprinting per week, with a couple of days of obviously de-emphasized weights, to focus on upper stuff just for funzies and lower stuff to focus on p-chain.
you get quality dialogue because you obviously care and put in really hard, dedicated work, and your whole process is out there for everyone to see and engage with.
i'm planning to run a 100 on may 19 and/or june 9 and/or june 30. might try a 200, too, just to beat myself up. i get back to the states and normal training on april 14, which means the may 19 race would be just about a month off, and then ~six and nine weeks to the following two dates.
so, questions, for t0ddday primarily but also anyone else who wants to chime in:
1. is it worth trying to run a 100 race after a month of training, or if i can only do one of the three am i better off giving myself a bit more time to train? 2. what's my best approach, considering that jumping/dunking remains the overwhelming goal and i'm not going to give that up to run 4+ times a week? if i'm jumping indoors 2-3 times per week and the track is a mile away from the gym, should i bother trying to sprint after jumping? just stick to tempo and try to get in some semblance of shape? i'm happy to reduce time in the weight room but not time on the court.
WEIGHT: ??? SORENESS: glutes and hams ACHES/INJURIES: none MENTAL STATE: good
- warm up
- SVJ x 9
- SL pogo x 6,6,6
- superset x 5 -- goblet squat 26 x 10,10,10,10,10 -- DB OHP 18s x 10,10,10,7,7 -- DB RDL 26s x 10,10,10,10,10 -- chin up x 10,10,7,5,4 20-60s between exercises
last night got a thorough stretch in before bed but no other exercise.
WEIGHT: ??? SORENESS: none ACHES/INJURIES: none MENTAL STATE: pretty good
- warm up
- SVJ x 3,3,3 really tight and rigid on the first few reps, loosened up my arms some and focused on using the swing and was much better for the last 4-5 reps.
- superset x 2 -- DB BSS 20s x 10 -- DB RDL 26s x 10
- superset x 2 -- DB OHP 16s x 10 -- neutral chin x 10
- ab wheel roll outs x 10,10
gonna stretch now. kind of a wimpy workout but better than nothing. gonna ask around about the national stadium tomorrow - whether it's open to the public on weekends or something - and if not i'm going to kill myself in the gym on saturday.
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