Day 39: Strength Endurance

Workout

1. Medicine Ball – 1×10
   1. Plyometrics > Upper Body > Side to Side
   2. Plyometrics > Upper Body > Clap Pushup
   3. Plyometrics > Lower Body > Squat Jumps (Low)
   4. Plyometrics > Lower Body > Tuck Jumps (Moderate)
   5. Plyometrics > Lower Body > Split Jumps (Moderate)
   6. Plyometrics > Lower Body > Boundings (Moderate)
   7. Plyometrics > Lower Body > Zig Zag Hop (High)
   8. Plyometrics > Lower Body > Single Le Hop (High)
   9. Plyometrics > Medicine Ball > Arms to Core > Seated Side Throw
   10. Plyometrics > Medicine Ball > Arms to Core > Standing Side Throw
   11. Plyometrics > Medicine Ball > Arms to Core > Seated Situp
   12. Plyometrics > Medicine Ball > Arms to Core > Kneel Throw
   13. Plyometrics > Medicine Ball > Arms to Core > Overhead
   14. Plyometrics > Medicine Ball > Arms and Legs to Core > Situp
   15. Plyometrics > Medicine Ball > Arms and Legs to Core > Side To Side
   16. Plyometrics > Medicine Ball > Arms and Legs to Core > Standing Side To Side
   17. Plyometrics > Medicine Ball > Arms and Legs to Core > Split
   18. Plyometrics > Medicine Ball > Arms and Legs to Core > Squat Throw
   19. Plyometrics > Medicine Ball > Arms and Legs to Core > Back Toss
   20. Plyometrics > Medicine Ball > Arms and Legs to Core > Explosive Start

2. 6x15s Sledge – Rest time [1']

Thoughts

I’m still sore from Tuesday’s weight training. My traps felt as thought one big pile of stones just lingering there. It seems like ages for me to twist to side to side without grimacing.

Another sore spot is my hamstring. Just by poking it, I would jolt in reaction. So I had to be careful today doing Medicine Ball and Sledge as it’s explosive type of training. I don’t want to pull anything.

I found a new spot to do my training. It’s less secluded with lesser people gawking, but its still beside the road. The occasional bus and vehicle pass by, could see who’s this moron doing silly things.

I started with Medicine Ball. Some of the exercises for this needed a partner, so I improvised. Well I had to as I’m training alone. Nobody is crazy enough to join me. Any takers?

The medicine ball I substituted with a weight plate. No budget for now to buy medicine ball. I just did one set. Likely more reps or intensity the next time round. I took it easy and slow today. When training in the field, which I did today, don’t forget to apply insect repellent. Very important tip yar.

Medicine ball training took nearly 50 minutes or so to complete. Then I moved on to the sledge part. I decided to cut down the rest time and see how my body would react.

After each run, I felt out of breath, like a tempo training, but I could still run at the end of each rest. For the sledge itself, the last part was like running a 400m. You’re beginning to slow down as if you’re in a slow-mo movie.

The objective about sledge runs is the power training. I did conserve or hold back earlier as I don’t want my hamstring to go pop. Still it was an alright training. Getting back into the groove of the sledge running.

Tomorrow is speed endurance. Hopefully I’ll feel less sore tomorrow. Speed endurance training could only one thing, vomit time!