Welcome to Training Logs: one workout from each month laid out bare.
T.L. Jan 19: Speed and Power plus Recovery
This workout was developed to build speed and power in the legs. The structure is simple but the effect is deadly: 15 rounds of powerful, lower-dominant movements performed at maximal capacity for 30 seconds with 90 seconds of rest in between.
In this instance—following a generous warmup—I alternated my sets between jump rope patterns (consecutive double unders and max-speed high-knees) and non-rope patterns (jumping trap bar squats and assault bike sprints). This also balances unilateral and bilateral leg work, and all movements include upper body participation.
- Rope: Consecutive double unders (Min. 30)
- Jumping trap bar squats (12 reps)
- Rope: Explosive high-knees (Max speed)
- Jumping trap bar squats
- Rope: Consecutive double unders
- Jumping trap bar squats
- Rope: Explosive high-knees
- Jumping trap bar squats
- Rope: Consecutive double unders
- Air bike sprints (Goal: 9 W/Kg)
- Rope: Explosive high-knees
- Air bike sprints
- Rope: Consecutive double unders
- Air bike sprints
- Rope: Explosive high-knees
Heart rate should reach 90%+ seconds into the effort and sustain that level until the set ends. Lower heart rate as much as possible during rest periods. Afterward, stretch liberally.
