Very true. I’ll give it a go this week and see how things turn out.
That’s where I got it from!
Good point. I had been running 531 (my default) up until starting to train for the race about a month ago. I have switched to the following (I’ve had good luck with very similar routines in the past):
Monday:
Snatch grip high pulls and box jumps. 3 rounds of 5 for each.
Main work: Pistol squat progression: 5 sets of 3 pistol squats on each leg. These are hard! Single leg, down to a full squat with the other leg straight out in front of me.
I add a rep each week. Then do one leg bench squats, where I squat on a single leg to the bench and come up. 4x8e leg.
Superset with: sets of 10 pull ups, sets of weighted dips (rotate, so do 5 sets of 10 for each of these).
Soccer on T and R: indoor, fairly competitive for one hour. I would say more running than full court basketball, less running than full field, outdoor soccer. Lots of starting and stopping, and more of an interval-style of workout.
Wednesday:
High pulls and plyo push ups. 3 rounds of 5 reps each.
Main work: one arm push ups. 5 sets of 3 each arm, adding a rep each week. Then do back off sets of push ups on suspended rings. 5 sets of 10 reps.
Superset with: inverted rows, hanging leg raise.
Saturday
Pull progression: high pulls to clean pulls to shrug pulls. (3 sets each, ramping the weights as I move to each new exercise)
Main lift: Deadlift 531 progression.
shoulder tri set: 3 rounds of rear delt raises, plate raises, lat raises.
50 method for standard push ups: max set, rest one minute, try to get 50% of that number on second set.
Rationale: give my body and mind a break from heavy barbell pressing during my race training. Also, I have always loved progressive calisthenics and find it pairs better with my running than barbell pressing. Lastly, I like to keep DL in the mix (and high pull variations) because I find it keeps my strength up and maintains a bit more of a “jacked” look.