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Day 207: Power Speed (Sled and Medicine Ball) |
Disclaimer: By doing my workouts and blogging it online here, I’m not seeking attention, nor am I an exhibitionist. I’m the type that follow-through my training much better if I put it in writing. I workout because I can, and I love doing so. Do not try to emulate my training program, I bear no responsibility if you do so. I’m no role-model, not your papa, mama, your soulmate, or someone you can look-up to, nor am I’m a national athlete … I am just a NOBODY. So just leave me be.
My training week for Cycle 1 finally come to a crawling halt today. I was really exhausted today, especially when I woke up in the morning.
I was like a walking zombie, and was spacing out often. Maybe it’s the mood, but it was hard to feel the usual vibrant self. My right calf was aching too.
I literally had to drag myself to the grocery store to replenish my food stock, if not I’ll be limbering around resting, but my stomach ruled food is more important than pain. And to think I still have to work feeling this crappy the whole day.
Vacant field near my place – View Larger Map
I was really beat after work, and when I was on the bed about to take my nap, I instantly dozed off. That’s how tired I was, two hours later, I felt slightly better, but still groggy.
It was the usual caffeine intake that jolt me out of my zombie state, and with that I prepared for my Power Speed training today. The location is the vacant field near my place.
The last time I was here, some kids heckled me behind the comfort of school compound, wuss … The best way to overcome that is to train when school is out, like today Saturday.
Workout of the Day
1) Dynamic Warmup
2) Some Drills
3) Back Toss Medicine Ball
2x10throws
Recovery: Walk to recover Medicine Ball4) Standing Board Jump
Continuous
2x10jumps5) Explosive Start Medicine Ball
2x10throws
Recovery: Walk to recover Medicine Ball6) Half-Squat Jumps
Jump then sprint
10 > 15 > 20 > 25 > 30 = 100jumps = 1 set
Did 2 sets
Per jump reps, recovery until lactic in legs somewhat lessen before resuming7) Sled Pulling
10 sets
Minimum 5 seconds dash, Maximum under 7 seconds
Be explosive and fast
Target ATP reserves
Recovery around 1-2 minutes per run8) Active Recovery
9) Stretching
I was really stiff when I started my warmup, but slowly but surely I got all my engines firing and oiled after some time. Since it was power speed today, I added a few drills to the warmup routine.
Nothing fancy, some speed drills to get the legs moving. I arrived the field around 4.15pm, it was empty when I got there, but since it was Saturday, people slowly started to trickle in.
The field earlier had plenty of foreign workers playing cricket and soccer, while the nearby residents came down with their kids in tow flying their kites.
As for me I prefer my privacy as usual, I chose a far corner spot to do my workout, and nobody disturbed me. There were stares as usual, but I’m alright with that.
For the first time ever in years, I added an old training workout to the routine, which is Half-Squat jumps. When I last did it, I swear never to do it again.
Why? As it’s a ‘sickening’ workout. You just feel like you’re about to die by the end of each jump. Try it. The lactic build-up is just crazy. And try running after that with your shaky wobbly legs!
My workout today lasted for around 2 hours. The NEA website forecast that the weather around my area will have showers, but it didn’t. The weather held, and it was even freaking shiny hot throughout my whole workout.
Well as I’m writing this entry, my lower half of my body is still exhausted.
It’s still ‘shaking’ and reeling, yes the cause of it is the Half-Squat jumps training. If you’re to do this workout, please leave it at the end of the week, right before your recovery day.
| Tags: Medicine Ball, Power Speed, Sled | Category: Logs, Training |
