T Nation

J4GGA2's Log: Physio School and Pro S&C

Didn’t track what I did for the rest of last week, oh well

Monday 30th of August
Stim/Primer Session

I’ve had to reorganise my training to deal with a new work/study schedule

M: Full body primer (Low volume, high power)
T: Dunks and sprints
W: Aerobic work
T: Lower Body (Power + hypertrophy)
F: Upper Body (Power + hypertrophy)
S: Agility and sprints
S: Chill, maybe hike or play some ball with mates

Today’s work:

  • Power Cleans: 60 x 3 x 3
  • Run-Specific Iso: 4 x 5s
  • Various Med Ball Puts: 4kg x 4 x 3 ea
  • Drop Lateral Bound: 2 x 3 ea
1 Like

Tuesday 31st of August
Dunks and Sprints

Warm-Up:

  • Twisty pogos, backward gallops, shuffle + lateral run, Diagonal retreats + dreamshakes, scissor runs

Sprints: Twice through complex

  • 10m jog in + 10m scissor + 50m sprint, rest 5-6min
  • 20m gentle acceleration + 50m sprint, rest 5-6min

Jumps: 3 times through

  • 2min getting as high on the backboard as possible
  • 1min split squat iso each side

Finished with 2 x 30s staggered sissy squat holds because my R patellar tendon was a bit pissy (2-3/10 pain)

Felt really athletic today. Firstly, my sprints felt very fast and relaxed, which I’ve been working on for the last few months. To top it off, about 8 of those jumps were smooth, springy and higher than I’ve been before. Great sesh and had fun

2 Likes

Thursday 2nd of September
Full-Body Power

Trap Bar DL w Single Red Band / 3-Step Long Jump

  • 75 x 3 / 1 ea
  • 105 x 3 / 1 ea
  • 125 x 3 / 1 ea
  • 135 x 3 / 1 ea
  • 145 x 3 / 1 ea
  • 160 x 3 / 1 ea

Felt good

Floor Press / SM Depth Bench Throw, Catch at 90°

  • Bar x lots / 3
  • 40 x 3 / 3
  • 60 x 3 / 3
  • 70 x 8 / 3

Chin-Ups: 2 x 8
Nordics: 5kg x 5, 10kg x 2 x 5
Deficit Side Plank Taps: 2 x 3 ea
EZ Bar Upright Rows: 12.5 x 30, 22.5 x 13

Friday 3rd of September
1x20

  • IL KB Rack Reverse Lunge: 20 x 20 ea
  • Staggered DB RDL: 20s x 20 ea
  • 90° Back Extensions: 15 I think
  • SL Bent-Knee Calf Raises: 15, 8 x 2 x 8 ea
  • Tib Raises: 3 x [ 2ft x 8 + 1.5ft x 8 + 1ft x 8 ]
  • Deficit Push-Ups: 16
  • SA Cable Row: 45 x 20 ea
  • Seated Lateral Raises: 7s x 2 x 12
  • Seated Alt DB Curls: 10s x 2 x 15

Tried doing neck bridges at the end but was an overzealous idiot. Now I’ve got a neck strain

Saturday 4th of September
COD and Sprints

Woke up and neck was feeling a bit stiff and sore, but nowhere near as bad as yesterday.

Warm-Up:

  • Cariocas
  • Backward skips
  • Skaters forward and backward
  • Shin drop over top
  • Skip for height + CMJ combo
  • A-Run + Run-through
  • Scissor S runs

Speed:

  • 4 x 15m S runs
  • 1 x 40m sprint against defense
1 Like

Monday 6th of September
1x20

Neck still fairly sore, but ROM (especially rotation is improving). Good sign.

  • Jefferson FFE Split Squat: 35 x 20 ea ← absolute banger exercise
  • Arnold Press: 12.5s x 20
  • BB Hip Thrust: 60 x 20 ← felt good I guess, but unsure if I would do it again. It’s probably a good idea given my pancake ass
  • SA Pulldown: 40 x 18 ea
  • Alt Hook-Lying DB Bench: 15s x 16 ea
  • Deadstop BB Seal Row: 50 x 2 x 10 ← much weaker than usual on this
  • SL Bent-Knee Calf Raise: 21 ea
  • Tib Raises: 1.5ft x 20
  • SA DB Preacher Curl: 10 x 20 ea
  • Leaning DB Lateral Raise: 5 x 20 ea
  • Side-Lying Reverse Fly Iso: 5 x 25s ea
  • SL Leg Extension: 5 plates x 20 ea
  • Hanging Leg Raise: idk some reps

Tuesday 7th of September
Jumps and Sprints

Warm-Up:

  • Working on my handles
  • Got some shots up
  • Gallops, zig zag lateral runs, lateral run cuts

Sprints:

  • 2 x 60m weave (about 75m all-up)
  • 2 x 20m up + wide 180 + 20m back (about 75m all-up)

Total sprint volume: 270-300m of curves at near-max speeds

Jumps:

  • About 15

Didn’t feel super athletic today, but that could be due to a variety of things:

  1. Did 1x20 yesterday, and maybe had a bit of a “hangover.” Definitely possible if the muscular fatigue was higher than I expected, but at the same time it was a pretty low CNS-stress session, and I haven’t noticed the 1x20 affecting my sprint workouts before.
  2. I met a dude at the court today who was in 1st year physio at my uni, so we got chatting a bit and got some shots up together between sprints and jumps. This probably blew out my rest period between efforts and led me to go into my sprints a bit colder than usual
  3. I’ve had less sleep than usual since Friday night.

In all honesty, 3 is almost definitely the most likely reason, but I can see some other factors contributing. I’ll stick to this layout again next week, which will hopefully let me decide whether of not that 1x20 sesh on Monday is affecting the Tuesday “athletic” sesh.

1 Like

Thursday 9th of September
High-Stress Lift

No warm-up, only had 20 minutes

3 Board Press w Green Band:

  • Bar x 10
  • 40 x 5
  • 60 x 3
  • 70 x 2

High Bar Half Squat

  • 60 x 10
  • 80 x 5
  • 100 x 5
  • 120 x 1
  • 130 x 5
1 Like

Friday 10th of September
1x20

  • Front Rack Reverse Lunge: 40 x 20 ea
  • KAS Bridge: 60 x 25
  • NG Incline DB Bench: 15s x 20
  • SA Hang: 2 min total, alternating sides
  • SA DB Arnold Z Press: 6 x 20 ea
  • Wide NG Cable Row: 12 plates x 15

I want to start integrating more isos into this session, but unsure of the best method to do so.

I think I might start performing a lower-body iso on Mondays and an upper-body iso on Fridays

Tuesday 14th of September
Jumps and Power

Warm-Up:

  • ALTIS rudiment series

Power Clean / Approach Hurdle Jump

  • 6 sets, up to 80 x 2 x 2 / 6 sets off each leg, up to about 90cm

About 7min of delt pump with bent-over Y-raises, lateral raises and rear delt holds

Interest level peaked to maximum setting!!!

Aaaaannnnnnnnddddd let down :joy:

1 Like

hahahah, it’s not for everyone but I found it pretty fun

1 Like

Wednesday 15th of September
Tempos

Warm-Up: nil

Set 1:

  • 5 x 80m straight-line running, 75s timer

Set 2:

  • 5 x 80m weave, 75s timer

Set 3:

  • 5 x 80m zig-zag, 75s timer

Set 4:

  • 5 x 80m straight line w spin at 10, 30, 50 and 70m, 75s timer

Thursday 16th of September
Sprints

Warm-Up:

  • Rotary pogos up and down hill
  • Skip-sidestep combos
  • Weaving backward gallops
  • Broad jump + hop combos

Cone-Drills:

  • 6 x 35m drills, emphasis on sharp cuts into lateral runs, into hard acceleration

Max Speed:

  • 2 x 30m, slight downhill

Friday 17th of September
Hypertrophy Circuit

All exercises performed in circuit fashion;

  • Hook-Lying DB Bench: 15s x 20, 17.5s x 15, 20s x 15
  • TRX Row: 3 x 15
  • Slant-Board Goblet Squat: 20 x 15, 22.5 x 2 x 15
  • GHR Back Extension: 2 x 15
  • SL Bent-Knee Calf Raise: 3 x 15 ea
  • Tib Raises: 1.5ft x 15, 1.75ft x 15, 2ft x 15
  • Copenhagen Scissors: Mid-Shin x 3 x 15 ea

Probably pushed the goblet squats on this one a little bit too hard to qualify it as a “low” session. We’ll see how sprints feel tomorrow.