12/18/09, Strength-Speed Emphasis

This workout was, simply put, a thrasher.  Which is cool because this coming weekend is supposed to usher in some crappy weather here in the southeast, so I’ll be well primed for hibernation/recovery mode; free (at least I hope) of that “need to do something physically demanding” itchiness.  But then I pulled out my trusty workout logbook and began to piece together this post, and saw that, “on paper” at least, this workout looked like child’s play.  My first reaction was “damn, boy – put some dang weight on the bar”.  Take notice, though, of how one exercise flows into the next.  The sprint starts/RFESS/GHR and the “push” portion of the BTN Push press can be looked at as one extended lower body blast.  My legs were pummeled by the end of this workout and even now as I write this, they’re still good and quivery.  Anyway, don’t let the light loading here deceive you – this was one of those “once a month”, peak performance workouts.  Following a 10 minute, sprint/ballistic stretching warm-up, I performed the following:

• sprint starts for max acceleration: 20 meters/20 meters/40 meters/20 meters (each round)
• GHR:50 x 5, 5; 60 x 5, 4, 4, 3
• RFESS (rear foot elevated split squat): 135 x 5 (each leg), x 5; 165 x 5; 175 x 3, 2, 2
• feet elevated ballistic push-ups x 5 (each round)
• BTN Push press: 135 x 5, 5; 175 x 5; 185 x 5, 4, 4 (maintained between a 3 – 5 count negative on each rep)

The GHRs, RFESS and BTN push-presses were auto-regulated.  No grind-out reps.  A little heavier on the external loading at the expense of some speed (thus the strength-speed designation).  Realize, though, that there are no distinct lines, only shades.

Technorati Tags: RFESS, GHR, strength-speed, BTN push-press