Day 14: Speed & Weights

Today is double session again, similar to Day 4

Ideally it’s better to separate these two heavy session for two consecutive days, but due to work constraints, I had to cramped it to fit the weekly training schedule

Again ideally its better to do weights first, then speed workout, but since the stadium will be used later in the afternoon for some soccer matches, I had to do speed in the morning, then weights in the afternoon

Type Workout: Speed & Weights

Morning Session: Around 2h 30min

1. 7 seconds tapping
   • On the spot 5x
   • Staircase 3x
   • Sitting 3x
2. Alternate one leg staircase jump 3x (Skipped)
3. Staircase drop 3x (Skipped)
4. Staircase squat jump 3x (Skipped)
5. 6x40m
   • 5.21
   • 5.15
   • 5.12
   • 5.10
   • 5.07
   • 5.04
   • Average 5.11
6. Sprint down slope 5x (Skipped)

Night Session: Around 2 hours

1. Jump (Olympic Bar) 3×13 of 60kg, 60kg, 60kg
2. Bench Press (Olympic Bar) 50kg, 50kg, 50kg
3. Hamstring (Machine) 3×13 of 105lbs, 115lbs, 125lbs
4. Row-Pull (Machine) 3×13 of 110lbs, 120lbs, 130lbs
5. Flies (Dumbell) 3×13 5.5kg
6. Inclined Abs front + back (with 20kg Weights) 3×25
7. Lie down + Leg pushout (with 15kg Weights) 3×13
8. Weights Plyometrics (Skipped)

Speed

Looks like compared to last week timing, I’ve improved in terms of average run timing and fastest timing set. So that’s good. Speed has never been my forte, being that I started out with distance running, and now only exposed to speed

But I’m coping well. My starts can be better however. I still sidestep and my footing was out of placed from the video. The hands are slightly better, of course I also need to work on the arm pump action

Continuing from last two track session, I was trying a new dipping technique. Looks better today, but need to improve too. If I were to do it in a race now, I’ll probably whack someone beside my lane! Hahaha

Weights

You know what, I don’t like using public gyms. When I train, I like to be left alone, do my workout fast according to the plan, rather than dilly dally. Always there will be some moron in the gym who hogs and don’t follow the workout etiquette

Ahhh if only someone is willing to sponsor me using their private gym, well we can workout something on my blog here eh

Anyway today session was the same mark as last week. Slightly better in the Olympic Bar jumps, bench press I’m improving and a new weight mark in the row-pull with 130lbs

I skipped the plyometrics to ‘save’ the knee yet again. Heal damn it!