“The Constitution only guarantees the American people the right to pursue happiness. You have to catch it yourself.”
Sunday, the 15th
Hucked the fixie out to the track, with the medicine ball in tow. The wind was hard and in my face, which made for the feeling of riding in deep sand. Add to that the weight of the medicine ball (about 45 pounds), and my usual, fast “huck” quickly devolved into a pedal-round by pedal-round “grind”. Anyway, once I reached the soccer field, I did the following:
- 7-second sprints
- 50 yard’s worth of prime-times
Reached drop-off in round 8 of the sprints. The Prime-Times really helped to activate a “pull” run (i.e., propulsion from the glutes/hams primarily, vice from the quads), especially early on in the sprint. My tendency, especially after coming off of the bike (which is a quad-dominant exercise), is to “push” in the sprints for too long out of the blocks. Prime-times help to nudge me in the right direction sooner. Check out this article from Chris Korfist, of Wanna Get Fast, for explanations of Prime-Times, a general lack of hip extension, and the differences between “push” and “pull” running. The video clips are small, which make it rather difficult to pick out detail; Chris’s explanations, however, are illuminating and spot-on – as are his exercise prescriptions.
Then, I proceeded headlong on into this mash-up:
- caber toss (with medicine ball) for distance
- forward caber toss (with medicine ball) for distance
- single-arm medicine ball push-press for height (catch w/opposite arm)
- standing broad jump x 7 for total distance.
Hucked it back home following all of that, medicine ball in tow. This time, thankfully, the wind was in my favor. Overall, I felt a bit slow today, though my throws and jumps were OK. This might portend of a need to shift gears into a different modality emphasis; it could, though, just be that I had an “off” day. It happens. It is, though, something I’ll need to monitor closely.
Tuesday morning at the Y
I’d initially planned on shifting my focus for a couple of weeks to more of a hypertrophy type program, maybe working in some German Volume Training. I felt, though (during the warm-up for this session), that I still had a couple of power weeks left in me, and that maybe I just had an off sprint day on Sunday. I felt much more explosive today. I’ll keep close tabs on how I feel, and will shift focus when necessary, but not any sooner. I’m not a big fan of bodybuilding-type hypertrophy work, though I know it is necessary, every now and again, in order to move the body, as a whole, forward.
- Power Clean + Push-Press x 5
- Regular-Grip Power Pull-Up x 6
4 total rounds, then:
- Snatch-Grip High Pull x 5
- Snatch-Grip RDL + Low Pull x 5
3 total Rounds. All in 30 Minutes total workout time. Lots of snap, power and strength.
Friday morning at the Y
Still feeling explosive and powerful, so I’ll continue on with my power-oriented workouts for the time being. Performed a quick vertical jump test as part of my warm-up prior to this workout and found that I was only a fraction off of my norm. I’ll keep an eye on this, along with continued self-monitoring my overall perception of “explosiveness” as an indicator of when I need to shift gears. The time is near, I can tell – but not just yet — and it could be that what I really need is a 4 or 5 day block of not working out at all. Sometimes, it’s as simple as that.
This workout was a good test of my overall explosiveness, and I think I fared pretty well. One other variable I have to account for is the fact that these workouts occur so early in the morning, which is not particularly my “prime time”. Here was the workout:
- Power Clean x 2’s and 3’s
- Front Squats x 5’s
- BTN, Split-Stance Push-Jerks x 6 total (alternating lead leg with each rep.)
Then: Snatch Grip RDL + Low Pull x 16 singles, rest-pause fashion.
So far, so good in the power/explosiveness department. I’ll keep an eye on my progress (or lack thereof) as a gauge to when I’ll actually need to shift gears.