Day 41: Strength

Workout

1. Core / [30sec] / 1×10 unless stated
   1. Bridge 1min
   2. Side Bridge 1min
   3. Bridge Dip
   4. Bridged Leg Lifts
   5. Abductor Raise
   6. Scissors Kick
   7. Hip Bridge
   8. Quadruped
   9. Hip Extension
   10. Kickbacks
2. Weights B / [30 sec] / All 3×10 unless stated / 70% Size with Strength
   1. Clean (Olympic) 35kg
   2. Stationary 1 Leg (Olympic) 50kg
   3. Bench Press (Olympic) 50kg
   4. Hamstring (Machine) 85lbs
   5. Shoulder Press (Dumbell) 4.5kg
   6. Sprint Arm Action (Dumbell) 3 plate
   7. Abs front + back (Weights) Using 10kg plate
   8. Lie + Leg pushout (Weights) 15kg plate
3. Plyo B / [30sec] / 3×6 unless stated
   1. Lower Body > Multiple Jump > Stair 3sets
   2. Lower Body > Multiple Jump > Box
   3. Lower Body > Multiple Jump > Long
   4. Lower Body > Multiple Jump > Vertical
   5. Lower Body > Multiple Jump > Hurdle

Thoughts

Today my body is getting less sore as predicted. I was ecstatic as I can now go all-out for today’s plyometrics and weights. Just a small wee bit of soreness, but its manageable. Of course tomorrow I’ll get back to square one, feeling severely sore again after today’s workout, haha.

Before I started I weigh myself. It was 65.8kg. Quite good, looks like everything going to plan. Another reduction of 2 plus kilogram to reach my target. A few more weeks of cardio should do the trick.

The Core routine is essential before starting out weights for all sprinters. You need good stabilizers. I spend around 20 minutes doing it, with 10 different types of core exercises.

As for the weighs session, I spent some 55 minutes for it. My target time was 45 minutes. Well it was close and I’m hoping next week I’ll shave off more time.

One thing I learned is not to dilly-dally in the gym. Before you know it, it will be 2 hours spent there, when those precious lost time can be used for something else.

Nothing too strenuous for the gym today as its still an easy week. Next week it will be a slight notch harder for Week 2. The clean exercise, I reduced the weights to 35kg as I was struggling at 40kg. I used to clean 60kg, oh boy look at my pathetic condition now.

I took around 30 seconds to 1 minutes of rest time by walking around and shaking the body off. I really focused on the workout and luckily today the machines and equipment went my way without much waiting time. It’s a public gym, so sometimes you’ve to wait for your turn.

After weights I proceed back to the stadium. Did plyometrics for the lower body with various multiple jumps. I focus on my CNS and explosiveness as much as possible. I felt my right knee was still twitching, so I took care on the landings.

Well that’s that for today. Tomorrow will be an easy hour or so running. I can’t wait for it as it been a week since I did cardio. Also its a good workout to develop your mitochondria, which is essential in dissipating and enduring lactic acid.