Training for the past 3 days has been mainly speed, conditioning and calisthenics.
8/21/18: Conditioning, calisthenics circuit.
warm up: 5 mins cycling, mobility, foam rolling
20 mins Speed ladder drills,
5 40 meter dashes. Every 30 secs
Circuit of 10 pushups, 10 inverted rows, 30 secs plank. did this 3-4 times.
warmup: 5 mins bike, 10-15 mins of yoga, mainly repeated sun salutations and warrior 1-2.
45-60 minutes of Core/calisthenic work. Pushups, hip flexor/compression strength drills. Hollow bodies, deadbugs, various V-up variations, Parallette bar drills, knee raises, leg raises.
8/23/18: Speed/power work.
warmup:cycling 6 mins, mobility, foam rolling.
10 mnins speed ladder drills.
30 mins sprint drills. Wall knee drives, banded knee drives, butt kicks, hamstring rip throughs, A,B skips.
8 S-drive sprints(self propelled tread mill). 4 heavy resisted sled sprints, 4 flying sprints no resistance.
Plyo box jumps. three x 24 inches, three x 33 inches, five x 36 inches, three x 39 inches. Former max plyo jump months ago was 42 inches and this was making plyos the main focus of my training session . Today I was able to hit 3 jumps at 3 inches below my max, after doing 80-85% effort sprints. I think its safe to say my max has gone up.
Lifting continues to be an afterthought maybe keep up with light box squats, and hexbar deadlifts for extra force production but its all about drills, conditioning and core work now. Gonna start hitting up vinyasa yoga to loosen up(hips and anterior chain get tight from this sprinting/power work), and some pilates for better pelvic strength and general core strength. The more solid your core is, the easier you can transfer strength/force production into speed/power more efficiently.
