Day 4: Speed & Weights

I had to skipped training yesterday Thursday as SSC is having some kind of company functions. The stadium and gym was closed and it happened to be I need both venues to do my training, either way. So I can’t improvised

I had to move over the Weights session to Friday today. So it was double session. I had to do speed session in the morning as in the afternoon, the stadium is booked for some athletics meet. So that means, weights will be done at night

Type Workout: Speed & Weights

Morning Session: 2h 45min (9.15 to 12pm)

1. 7 seconds tapping
   - On the spot 5x
   - Staircase 3x
   - Sitting 3x
2. Alternate one leg staircase jump 3x
3. Staircase drop 3x
4. Staircase squat jump 3x
5. 6x40m
   - 5.28
   - 5.22
   - 5.22
   - 5.20
   - 5.20
   - 5.18
   - Average 5.21
6. Sprint down slope 5x

Night Session: 1h 40min (7.50pm to 9.30pm)

1. Jump (Olympic Bar) 3×13 of 40kg, 50kg, 60kg
2. Bench Press (Olympic Bar) Skipped
3. Hamstring (Machine) 3×13 of 105lbs, 115lbs, 125lbs
4. Row-Pull (Machine) 3×13 of 110lbs, 120lbs, 120lbs
5. Flies (Dumbell) 3×13 4kg
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

Dynamic warmup was alright, the usual stares by the joggers who’s this joker. Hahaha, I’m used to it by now. My dynamic warmup is pretty unusual, I’ll show it to you one day on video

Did two sets of drills, to activate the central nervous system. Fast twitch muscle please come to me! Then I proceed to the track area for my main training session, speed workout

First set, I felt very stiff. It got better as the sets went on. I’ve always had problem with my left arm swing. It’s so way out there when sprinting as I moved the range of motion. Need to work on that, I might shave a few milliseconds off if I got it corrected

Over the years, I’ve gotten better I believe. No more head shaking, body moving side to side and it can only get better. The fastest timing was the last set at 5.18 seconds. Kinda ok timing, but I hope to go under it next week

Weights

Weights is weights. Nothing special about it. I have to do it, to build my muscle. Just to do running is not enough itself. The thing about ClubFitt gym, your session length is at the mercy of other gym users. If they hog the machine, well you’ll be at the gym for awhile

I’ve never done gym at night, so it was my first today. There was more people around, thus my whole workout I needed to wait for the user to finish their routine. The regular ones knows the gym etiquettes, they would let me share the machine or equipment

I would usually start off with bench press or squats first as it’s the hardest. But both areas are popular with the gym users, so I had to do other exercises first. By the time the bench press was available, I was too tired. My arms was too pumped, so I skipped bench press today

Also I’m really getting old, as I forgot yet again to do plyometrics after the gym … haiz