Day 194: Strength (Core, Gym and Plyometrics)

Let’s recap yesterday’s endurance training of 10x400m. Well my body seems to be taking the pounding well at age 31, I just felt slightly exhausted when I woke up this morning. Nothing a little nap, and some whey protein shake to do its wonders.

It’s Friday and that means it’s gym session today. I woke up bright and early at 6.15am, I did my usual ritual morning meal, washed up and off I went to my gym.

The fifteen minute jog I took to get to my location was my warm-up. After paying the entry fees, it’s the start of my core. I felt bored doing the same core exercises as last week, so I mixed it up with a few variation, for which I recalled doing when I was still sprinting competitively.

I always have a good sweat after the core session. With that always wipe off your sweat on the mat as a courtesy, and it’s good gym etiquette anyway. I started with bench press, and other major body parts. I prefer to alternate my body parts, not doing the same major body parts consecutively when I’m in the gym.

Well from my previous gym sessions, I found I took too long for my workout, and I was aiming for a 2:1 ratio of workout in the gym and the conversion outside the gym. So I skipped some fluffed training that’s more of cosmetic workout. I only did those that are related and essential in my running mechanics.

With that I cut down some 20 minutes and off I went to do my plyometrics first. The below is a shot of my box jump. I think the height is about 1 meter. The only gripe I have is that I can’t adjust the height higher, so I’m stuck with it. Well that’s improvisation for ya, around my area, nobody does plyometrics, nor does stadium have any box jump equipments.

After my box jump, and plenty of stares by those passing me, I then proceed to the grass area to do my hurdles jump and bounding.

1. Core (B)
Bridge – 1 minute for front, sides and back
Bridge dip – 10x
Bridged leg lift – 10x
Back Bridged leg lift – 10x
Side Bridged leg cycle – 10x
Quadruped – 10x
Hip extension – 10x
Kickbacks – 10x

2. Weights (B) 3×8 70%
Bench Press (Olympic) – 20kg all sets
Half Squats (Olympic) – 100kg all sets
Abs front (Weights) – 3x10x20kg
Abs back (Weights) – 3x15x10kg
Hamstring (Machine) – 115lbs 105lbs 105lbs
Row Pull (Machine) – 120lbs 140lbs 150lbs
Bicep Curl (Dumbell) – 7kg 8.75kg 8.75kg
Hack Squat (Machine) – 60kg 100kg 130kg

3. Plyometrics
Box Jump – 3×8
Hurdles – 7x7hurdles
Bounding – 7x
20m Sprint – 2x
40m Sprint – 2x
30m Sprint – 2x
60m Sprint with flying start – 2x

Since it’s week three of my training, it’s supposed to be the toughest week, and the next week, which is the fourth, it’s easy week. It’s advisable to train in cycle, start with moderate week, increase the intensity the following week, again push yourself hard the third week, and drop the intensity down the last week.

I train on a four week cycle, with a total of six phases of my training which last the whole season. Such periodization helps me to peak at which certain point in time, not to perform my best too early, injuries prevention, and negates any burnout.

So the hurdles today, I did the complete seven sets since it’s my hard week. And yes again around my area, the hurdles are kept in storage and it’s so troublesome to loan them, so pathetically I’ve to imagine there’s hurdles in front of me when I jumped. Of course I’m planning to buy my own foldable hurdles soon enough to solve this issue.

The above photo is the last part of plyometrics which is the bounding part. Some people have mentioned my bounding is slightly off.

Well I’m doing my best to do the right bounding mechanics, but sometimes your body is just built in a certain way that results in a certain running mechanic which is unchangeable. Of course despite that, I’ll keep on trying to correct my form. Any small improvement, is an improvement itself right.

The last part of training was the short burst dash. That was fun, especially when I’ve to look out for oncoming traffic, plus those behind me too. The stadium is still under repairs, and I had to do the runs in the carpark.

After today’s workout, I went to replenish my groceries. The thing is, does your attire ever gets that certain smell after a long and sweaty gym workout.

Well I didn’t bring an extra shirt, so good luck to those who sat near me in the bus. I do hope they didn’t smell smelly me, haha.