ExRower’s 400m Training: Road to Sub-50

Posted In: Training Journals

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    ExRower on #105032

    Jan. 27, 2011: Short ET + Strength

    18′ warmup
    2x6x200m in 32s w/ 1′ rest, 4′ between sets
    800m jog/skip cooldown

    Lift:
    power cleans 5xbar, 5×95, 5×135, 2x3x155
    deadlift: 5×185, 5×225, 2x4x275
    DB flat bench: 5×55, 5×75, 5×85, 4×90 (last rep shallow)
    lying hamstring curls: 10×100,8×140,5×160+2 negatives each side at 120
    seated row, overhand grip: 8×137.5,6×160,8×150
    1′ ab brace
    ankle mobility exercises

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    ExRower on #105061

    Jan. 28, 2011: Recovery Day

    3.1mi fartlek outside in 21:33, alternating 1:15 hard with 2:30 easy
    5′ walk cooldown
    static stretch

    I was less sore today than expected so I pushed this one harder than usual.

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    ExRower on #105089

    Jan. 29, 2011: GPP / Strength Endurance day

    18′ standard warmup

    6 rounds of the following:
    -15 pushups
    -stadium bench run (45 steps) + jog back down
    -200m in 31s
    -jump variation (squat, tuck, or lunge jump)
    -2:15 or so walk back recovery

    800m jog/skip cooldown

    The circuit took exactly 25′ to complete, felt like it accomplished the conditioning goal of the day and added some variety.

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    ExRower on #105112

    Jan. 30, 2011: Short Extensive Tempo day

    15′ warmup
    2x12x100m in 15s w/ 45s rest, 2:30 between sets
    2x60m @85% w/ walkback recovery
    ab exercises
    800m cooldown

    HR didn’t go above 170. This is my 7th day in a row working out so tomorrow will definitely be off.

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    ExRower on #105170

    Jan. 31, 2011: Off

    Feb. 1, 2011: Acceleration + Strength

    20′ warmup
    8x25m 4pt starts in spikes (but no blocks) w/ 2:30 rest
    800m jog

    Lift:
    one-arm DB hang snatch, 3-reps on each side: 30,45,55,65,70,70
    3-rep squats: 135,225,245,265,265,270,270,270
    DB incline bench: 5×50,5×70,3×75,4×75
    DB RDLs: 10×70,8×80,8×90
    DB one-arm bent over row, each side: 12×50, 10×60

    95 minutes total. I will try to come up with a periodization scheme for the lifting that fits with the general progression.

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    ExRower on #105185

    Feb. 2, 2011: Recovery Day

    3.1mi fartlek run in 22:28, alternating 1′ fast with 2′ slow
    5′ walk cooldown

    Legs feel tired and heavy today.

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    ExRower on #105212

    Feb. 3, 2011: Long Extensive Tempo Day

    16′ warmup
    3x4x300m in 49-50s w/ 2′ rest, 5′ between sets
    800m cooldown

    Aerobically, this workout wasn’t too bad (HR maxed out at 177), but with some headwind on the homestretch there was a noticeable strength-endurance element.

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    ExRower on #105230

    Feb. 4, 2011: Off Day

    I’ve ramped up volume a lot lately and had 2 workouts this week (Tuesday and Thursday) that were longer than anything I’ve done in almost 4 years.

    Given that, some mediocre sleep and a slight downturn in mood and energy levels this week, I’ve decided take today off, tomorrow easy, and be fresh for another high volume week starting Sunday.

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    ExRower on #105287

    Feb. 5, 2011: Easy Day

    3.1mi fartlek in 21:45
    5′ walk cooldown
    12′ of bodyweight exercises

    Feb. 6, 2011: Extensive Tempo + Strength day

    18′ warmup
    2x6x200m in 30s w/ 1:30 rest, 4′ between sets
    400m cooldown

    Lift:
    power cleans: 5xbar, 5×115, 5×145, 3×155, 4×155
    deadlifts: 5×185, 5×225, 5×275, 4×275
    single-arm bent over row, each side: 10×50, 8×60, 8×65
    standing military press: 8x35s, 2 x 8x40s
    roman chair: 10xbodyweight, 10x25lbs
    30 hanging leg raises on dip machine

    90 minutes start to finish. HR maxed out at 174 during the 200s. Grip was the weak link on cleans, deadlifts.

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    ExRower on #105343

    Feb. 7, 2011: Recovery Day

    15′ on elliptical
    5′ bodyweight exercises
    static stretch

    Feb. 8, 2011: Acceleration + Strength Day

    20′ warmup
    8x30m starts from 4pt stance w/ 3′ rest
    400m jog

    Lift:
    single-arm DB hang snatch, 3-reps on each side: 30lbs, 50, 60, 70, 75
    8-rep squats: 135, 225, 245, 250
    underhand pullups: 10xbw, 10x25lbs, 9x25lbs
    8-rep DB flat bench: 60s, 75s, 75s
    DB RDLS: 8x70s, 8x90s, 5x90s (grip fail)

    I went back to higher-rep sets today and will work down over the next few weeks. Not seeing huge strength gains, but at least maintaining while adding running volume.

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    ExRower on #105406

    Feb. 9, 2011: Off Day

    Feb. 10, 2011: Long Extensive Tempo Day

    20′ warmup on track indoors
    Concept 2 rower, avg pace 1:38.6/500m:
    3x400m w/ 1:30 rest;
    4′ rest
    3x400m w/ 1:30 rest;
    5′ rest
    5x200m w/ 1′ rest

    5′ stationary bike cooldown
    bodyweight hamstring exercises
    2×30 pushups

    Too cold to run outside today and the indoor track is only suitable for warmups and short accelerations, so I went with the C2.

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    ExRower on #105428

    Feb. 11, 2011: Recovery Day

    3mi fartlek on treadmill in 21:22, 1-1.5% incline: 2′ at 6.5mph, 1′ at 12mph
    5′ walk/elliptical cooldown
    static stretch

    HR peaked at 179 during run.

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    ExRower on #105459

    Feb. 12, 2011: Speed + Strength Day

    18′ warmup on indoor track
    6x20m fly from 20m buildup w/ 3′ rest
    2×10 step bounds for distance

    lift:
    power cleans: 5×95,5×135,5×155,2×165,2×165
    deadlifts: 6×225, 6×255, 3×275, (3+1+1)x275 (5-10s pause after 3rd and 4th rep on this set)
    standing DB military press: 8x40s, 8×45, 6×45
    single arm DB bent-over row: 8×50, 8×65, 8×65
    clap-pushups: 10, 8

    Didn’t sleep too well. Feeling some slight congestion today, could be a cold or just allergies. Grip continues to be the limiting factor on cleans and deadlifts, not sure if that’s typical.

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    Participant
    ExRower on #105479

    Feb. 13, 2011: Short-Rep Extensive Tempo Day

    15′ warmup
    6x200m in 30s w/ 1′ rest
    4′ rest
    10x100m in 15s w/ 45s rest
    3′ rest
    10x100m in 15s w/ 45s rest
    800m cooldown

    -Began taking 3g/day of creatine yesterday
    -HR peaked at 178

    The second set of 100s was actually easier than the first set as the fatigue from the 200s wore off.

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    ExRower on #105510

    Feb. 14, 2011: Off Day

    Feb. 15, 2011: Accel + Strength Day

    18′ warmup
    8x30m starts (4pt, in spikes, no blocks) w/ 3′ rest
    2 x 4 broad jumps
    2 x 5 single leg bounds, each leg

    Lift:
    single-arm DB hang snatch, each side: 3×30, 3×45, 3×55, 3×65, 3×70, 2×70
    squats: 6×135, 6×225, 6×245, 6×255, 7×260 (PR)
    superset of :
    a.) DB flat bench: 6×55, 6×70, 6×75, 6×80, 6×80
    b.) DB RDLs: 6x70s, 6x85s, 2x6x95s
    superset of:
    a.) wide-grip lat pulldown: 6×137.5, 8×150, 6×162.5
    b.) single-leg hamstring curls on swiss ball: 2×10 each side

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