View Full Version : Speed & SolidStrength

Matthieu Hertilus
08-07-2009, 06:37 AM
Scott Kustes and I (mostly Scott) came up with a T&F based training program without being purely T&F training. Since I have no formal track background, I feel this a good introductory cycle to the sport using myself as the test subject.

The purpose of the program is the following:
a)introduce T&F as a means of developing a different type of athleticism, b)increase short distance speed
c)improve lactic acid tolerance through speed endurance training and conditioning d)increase strength.

This is an experiement we are very excited about so all are welcome to comment.
The 9 day cycle will be as follows:
Day1: Speed + Upper Body Lift
Day2: Lower Body Lift
Day3: Rest
Day4:Speed Endurance
Day5:Conditioning (Prowler or Sled) + Upper Body Lift
Day6: Rest
Day7: Lower Body Lift
Day8: Tempo Runs
Day9: Rest

Matthieu Hertilus
08-07-2009, 08:28 PM
Speed: 6x30m sprints (3 min b/t sets)
Upper Body:
Heavy Press: Bench Press (2x5@185#, 3x3@225#)
Heavy Row: 1 Arm DB Row (4x6@70#~ 1sec isometric hold + 3 sec eccentric)
Shoulder Complex: [Press (35#x12/ L-raise(15#x12)/ Bent over Lateral Raise(15#x10) x2
Arms Superset: [DB Curl (40#x16)/ Tricep Pressdown (65#x12)] x2
Abs: Standing Cable Ab Curl ~ 2x8@95#)

Matthieu Hertilus
08-08-2009, 07:04 AM
Lower Body:
Light Plyometrics: Vertimax Knee Drive (3x8/ side) + Vertical Jumps (4x6)
Heavy Push: Box Squats - (315#x3, 335x3, 355#x3)
Single Leg: Reverse Lunges (*from deficit) - (3x8@60#/ side)
Accessory Posterior Chain: GHR - (3x12@10#) / Abs: Landmine Russian Twist - (4x12@45#)
Finisher: 1/2 Tabata Real Runner

Matthieu Hertilus
08-09-2009, 06:54 AM
Rest + Active Recovery (Foam Roll, Stretching, Mobility Work)

Timothy Holmes
08-09-2009, 09:14 AM
Lateral Raise, DB Curl, Tricep Pressdown? ... What is the reason for these?

Scott Kustes
08-09-2009, 02:57 PM
Guess he feels the need to work "the gunz". I wouldn't suggest such things if one's goal is to be faster and stronger.

Matthieu Hertilus
08-10-2009, 05:19 AM
I did these accessory movements to support heavier movements like the bench press. I feel as though if the shoulders and arms are weak, it limits your ability to bench heavy. Along the lines of Westside Barbell who use those accessory movements to improve their performance in the "core" lifts. I'm open to other opinions and ideas though, but that's what I believe

Matthieu Hertilus
08-10-2009, 05:20 AM
Speed Endurance: 2x3x110m

No access to a 200m track; however, I believe this worked out better since I am not a very experienced runner and should probably work up to doing 200m for speed endurance.

Scott Kustes
08-10-2009, 05:42 AM
Rest period?

Matthieu Hertilus
08-10-2009, 03:49 PM
3 min b/t reps; 6 min b/t sets

Matthieu Hertilus
08-11-2009, 05:19 AM
Sled Runs (for technique + acceleration not conditioning) + Upper Body

Sled Runs: 3x2x30m (+45#) ~ 1 min b/t reps; ALAN b/t sets
Upper Body:
Heavy Pull: Weighted Pullups (4x5@+65#)
Upper Body Circuit: Incline Press (3x12@70#)/ Chest Supported Row (3x10@30#)/ Med Ball Slam(3x12@25#)
Accessory Vertical Push: Pike Pushups [feet on ex. ball/ hands on plates](3x12)
Abs: GH Sit-Ups (3x12@25#)

Matthieu Hertilus
08-15-2009, 09:00 PM
Day6: Rest

Day7: Lower Body:
Heavy Pull: Deadlift (315#x3, 335#x3, 355#x3)
Unilateral Movement: Step-Ups (70# DB x 12x 3)
Aceessory Superset I: Manual Hamstring Curl (2x10)/ Real Runner Single Leg Drive (2x10)
Accessory Superset II: Back Extension (120#x 12x 2)/ Incline Sit-Ups (2x20)

- A bit scattered today since I was pressed for time

Matthieu Hertilus
08-15-2009, 09:01 PM
Days 8 & 9: Right in the middle of job training therefore I for time purposes I take the extra day off. Will resume on Sunday to start the cycle over with speed work and upper body work.

Matthieu Hertilus
08-16-2009, 09:58 AM
Week 2
Day1: Speed Work/ Upper Body

Speed Work: 4x10m starts, 2x3x30m [3 min/ 5min]

Upper Body:
Heavy Push: Bench Press (135#x5, 185#x5; 225x4x3; 185#x AMAP[13])
Heavy Row: *Unilateral DB Row (70#x6x4)
Shoulder Complex I: Neutral DB Press (30#x24x2)/ Rev. Fly (30#x10x2)
Shoulder Compex II: Front Raise (15#x12x2)/ Lateral Raise (15#x12x2)
Abs: Incline Sit-Ups [Weight Behind the Head/ Large Incline] (3x15 W/ 10# plate)
Finisher: Light Real Runner (3x25 strides)

*Extra Isomeric hold and slower eccentric movement

Matthieu Hertilus
08-18-2009, 09:46 PM
Day2: Lower Body

Heavy Pull: *Trap Bar Deadlift [off riser] (315#x3, 335#x3, 355#x3)
Unilateral Movement: Rev Lunge [off riser] (65#x8x2; x6x2)
Accessory Movement: GHR (25#x12x3)
Abs: Russian Twists (50#x12x4)

*Substituting trap bar deadlift for box squats because it's easier on my knees

Matthieu Hertilus
08-20-2009, 02:03 PM
Day3: Speed Endurance

2x3x130m [3 & 4.5 min]

Matthieu Hertilus
08-21-2009, 07:08 AM
Day4: Upper Body

Heavy Pull: Weighted Pullups (4x6@+65#)
Upper Body Circuit: Incline Press (3x12@70#)/ Chest Supported Row (3x12@30#)/ Med Ball Slam (3x12@25#)
Accessory Movement: Pike Pushup [feet on ex. ball/ hands on plates] (3x12)
Arms Circuit: Band Pressdown (2x12)/ Hammer Curls (2x20@35#)
Abs: Side Bends (3x10@70#)

*Got a little carried away with going four days straight, although performance wasn't an issue, I will still use day 5 as a rest day

Matthieu Hertilus
08-22-2009, 09:17 PM
Day5: Rest
Day6: Lower Body

Heavy Pull: Deadlift (315#x3/ 335#x3/ 355#x4)
Unilateral Movement: Step-Ups (155#x10x3)
Accessory Superset: Sumo Deadlift (180#x10x3)/ Swiss Ball Leg Curl (BWx10x3)
Core Circuit: GH Sit-Ups (25#x15x2)/ GH Back Extension (25#x15x2)
Finisher: Real Runner (3x25 strides).

*Much more organized than the last lower body day involving the deadlift, but just didn't have the energy that I thought I would have after the unilateral movement partly due to following the Warrior Diet in my opinion

Matthieu Hertilus
08-26-2009, 06:49 AM
Day7: Tempo Runs

2x4x80m (80%, Walk Back Recovery)

Day 8&9: Rest

Matthieu Hertilus
08-27-2009, 01:23 PM
Wk3: Day 1 - Speed & Upper Body

Speed Work: 10x10m starts (from various positions)

Upper Body:
Heavy Push: Floor Press (225#x3x5)
Heavy Row: BB Row (135#x8, 155#x8, 165#x6x2)/ Face Pulls (Medium Band x 15x3)
Accessory Movement: Curl to Press (25#x12x2, x8x2)
Core Circuit: Sit-Ups x15/ Side Crunches x15/ Rev. Crunches x15/ Back Ext. x15; Side Bends - 2x5x96# (Hvy).

*No access to a bench which is why I substituted floor presses for bench press. Still went heavy maximal CNS activation.
* No access to a track so I made do with practicing starts from various positions (3x pushup position [down], 3x pushup position [up], 4x regular start).

Matthieu Hertilus
08-28-2009, 01:57 PM
Day2: Lower Body

Heavy Push: Box Squats (320#x3, 330#x3, 340#x3, 350#x3; 265#x8)
Unilateral Movement: Rev. Lunge [from deficit] (70#x6x4)
Accessory Movement: GH Raise (25#x15x3)
Core Circuit: HLRx10, GH Back Ext.x10, GH Side Crunchesx10/side, 45% Hypersx10, Rev. Crunchx15)
Finisher: Real Runner (3x25strides)

*No access to trap bar, will stick with the box squat for my first lower body day and continue with deadlifts for the second lower body day.

Matthieu Hertilus
08-30-2009, 07:55 AM
Days 3 & 4: Rest

Still recovering from an amazing lower body day. Will be back on Day 5 with speed endurance

Matthieu Hertilus
08-31-2009, 08:48 AM
Day 5: Upper Body

Heavy Pull: Weighted Pullups (5x5@+65#)
Push Pull Circuit: Incline Press [Single Arm/ 1 arm static hold] (70#x16x2, x12x2)/ Chest Supported Row (35#x8x3)/ Rot Med Ball Slam (25#x12x3)
Shoulder Circuit: Pike Pushups (BWx12x2)/ T-Pushups (10#x12x2)/ Fr. Raise [ Pushup Position] (10#x12x2)
Abs: HLR (BWx8x3)
Finisher: Real Runner (5x30strides/ 45sec rest)

*Tweaked my groin during runs so I switched to an upper body day

Matthieu Hertilus
08-31-2009, 09:09 AM
I would love to hear any feedback on my training log. Any thoughts, questions, or constructive criticism is welcome. I want to learn, get better, rid my self of what's useless and focus on the things that will get me stronger and faster than I've ever been.

Been on the Warrior Diet for the past week and it seems to work well for me. I do it out of convenience and for the fact that it will help me drop some weight as id look to go down a bit from my 170-175 range being Im only 5'6"

Matthieu Hertilus
09-01-2009, 09:02 AM
Day6: Speed Work

2x4x30m sprints [3' & 5'].
Core Work: Rev. Hypers (120#x10, 140#x10, 160#x10, 190#x8)/ Standing Ab Curl (80#x10x3).
Finisher (Light): Tire Flips (~475# 20 reps total)

*No access to track, worked on speed instead

Matthieu Hertilus
09-03-2009, 08:49 AM
Day7: Lower Body

Heavy Pull: Deadlift (315#x3, 335#x3, 365#x3 singles, 315#x3)
Unilateral Movement: Step-Ups (165#x8 each sidex3, x6x1)
Accessory Movement: Sumo Deadlift (220#x8x2, x8x2 w/ extended ROM)/ Med Ball Woodchopper (10#x10x4)
Finisher: Real Runner (6x30strides) [30 sec b/t sets]

Matthieu Hertilus
09-05-2009, 08:06 AM
Day8: Total Body

Lower Body Push: Back Squat: 315#x3, 335#x2, 355#x1, 255#x10
Accessory Lower Body: Rev Lunge: 70#x8x2, x6, x3/ side
Upper Body Push: DB Chest Press: 50#x8, 70#x6, 90#x4, 100#x4, 110#x3 (pause at the bottom)
Upper Body Pull: DB Pendlay Row: 80#x5x3
Abs: HLR: BWx8x3

*Far deviation from the plan, but it was just one those weeks where I needed this workout

Matthieu Hertilus
09-05-2009, 02:59 PM
Day9: Active Recovery

Med Ball Circuit: Backward Overhead Toss x10/ Chest Pass x10/ Toss Between the legs x10/ Side Toss x10 total [4kg ball]

Sled Runs: 10x40m (+45#) [30 sec b/t sprints]

Matthieu Hertilus
09-07-2009, 09:27 AM
Taking a step back to more general strength before I build myself back up to the heavier weights again. Putting more focus on running, a little less on lifting.


Sprints: 30m Fly-Ins (2x2) [3' & 5']

Total Body:
Back Squats: 175#x8 (50%), 215#x8 (60%), 250#x8x3(70%)
Pullups: 3x 4 variations - 1st set 20 total, 2nd set 15 total, 3rd set 11 total
Walking Lunges: 2x8/side (30#)
Renegade Row: 2x8/side (30#)
Abs/Lower Back: Swiss Ball Knee Tuck (2x12)/ Swiss Ball Superman (2x20)

Matthieu Hertilus
09-08-2009, 07:17 PM

Plyometrics: Box Jump - 2x5 (36" Box). Single Leg Jump - 2x6/each leg
Sled Work: 1x2x40m (+45#)/ 2x2x40m (+70#)/ 3x2x40m (+90#) [30 sec' 120sec]
Light Core Work: Swiss Ball Knee Tuck (2x20)/ Swiss Ball Back Ext. (2x20).

Matthieu Hertilus
09-09-2009, 09:58 AM
Day 3

Sprints: 6x30m (working on the start from different positions - down pushup position/ up pushup position/ standard track start)

Total Body:
Deadlift: 185#x8, 225#x8, 275#x6x4
Bulgarian Split Squat: 3x8 (40#)
Shoulder Press: 2x12(40#) / Med Ball Slam: 2x12(15#)
Abs: Hanging Knee Raise 3x15

*Core lift - Weight, Reps, Sets. All other lifts - Sets, Reps, Weight
*Didn't really feel fast until the last sprint, I guess I need to work more on my starts

Matthieu Hertilus
09-10-2009, 10:09 AM

Plyometrics: Vertimax Vert. Jumps (3x5). Single Leg Box Jumps (2x6)

Sled Work: 2x7x40m (+55#) [30 sec b/t sprints. 3 min b/t sets]

Ab Work: Incline Rot. Sit-Ups (2x30x 10# med ball). Str. Arm Back Ext (2x15x10# Med Ball)

Matthieu Hertilus
09-11-2009, 04:53 PM

Total Body:
Lower: Back Squat- 315#x3x5 (~80%)
Upper: Chest Press- 3x5@80#/ Hor. Row- 3x5@80#
Ab/Back Circuit: Standing Cable Crunch - 2x15@70#/ Front Loaded Good Morning - 2x15@45#

Matthieu Hertilus
09-13-2009, 09:03 PM
Day6- Rest

Day 1 - 1st Day as RU Weightlifting Club Member
*it messed with the cycle but I feel this was something I needed to be a part of
*used today mostly to test where I was strength-wise though the numbers are probably skewed due to training on friday
*back to speed training tommorow

Total Body:
Snatch: 40kgx2x2, 50kgx2, 60kgx1x3, 50kgx3x2
Push Press: (BTN) 50kgx5x2 (Regular) 60kgx3x3
Back Squat: 80kgx5, 100kgx5, 120kgx5, 150kgx3, 120kgx3

Metcon (3 rounds)
Walking Lunges: x8/side (60#)
Neutral Grip Pushups: x16
1 Arm Row: x8/side (60#)

Matthieu Hertilus
09-14-2009, 09:31 AM
Day 2- Speed Day

Speed: 2x4x40m [3' & 5']
Core Circuit: Rev Hypers (4x12x155#)/ Hanging Straight Leg Raise (4x12)

Matthieu Hertilus
09-15-2009, 11:48 AM
Day 3- Total Body/ Conditioning

Total Body:
Clean: 60kgx2, 80kgx2x5, 60kgx3x1
Split Squat: 135#x5x2 (per side), 155#x5x2
Swiss Ball Pushup + Knee Tuck (2x16)/ Swiss Ball Lateral Raise (2x12x10#)

Prowler - 5 sets (High Handles/ Low Horns , 30m each in one set) x 90# [Progressively shorter rest period - 60 sec, 50 sec, 45 sec, 45 sec, 40 sec]

*Keeping the volume low and went with a lower intensity than the type of work I did Sunday. Going for High intensity on Friday

Matthieu Hertilus
09-16-2009, 09:56 AM
Day 4 - Sled Work

Plyometrics - Pogos (2x12), Power Skip for Height (2x10), Power Skip for Distance (2x30m)

Starts - 4x30m (gradually building up speed with each sprint and working on technique from different start positions)

Sled Work: 1x2x45m (45#). 3x2x45m (70#) [60 sec b/t sets]. 3x2x45m (90#) [60 sec b/t sets] 1x2x45m (45#)

*The 1st number states the number of sets, the second number states how many reps and 3rd number is simply the distance.
- so for example: 3x2x45m implies I'd run 2 45m sprints, back to back, before taking a 60 sec break = 1 rep.

*Felt good today. Felt fast. Didn't get as run down as I thought I would. Will up the intensity next time.

Matthieu Hertilus
09-17-2009, 07:46 AM
Day 5 - Rest

Foam Rolling, Glute Activation (Hip Mobility), Upper Back Work (working on upper body balance by stretching the chest and strengthing the back w/ band work)

Matthieu Hertilus
09-19-2009, 01:12 AM
Day 6 - Total Body

Sprints: Starts (5x10m, very light/ mainly technique work)

Total Body:
Back Squat - 185#x5, 225#x5, 275#x3, 315#x3, [345#x1, 355#x1x2, 360#x1]
Military Press - 115#x5, 135#x5, 145# - 10 reps
Accessory Work - Barbell Rollout (3x12x135#)/ Chinups (x12, x6, x6)

Matthieu Hertilus
09-19-2009, 06:39 PM
Day 7 - Rest

Matthieu Hertilus
09-20-2009, 02:14 PM
Wk 2 Day 1 - Weightlifting Club Open Practice

Total Body:
Snatch [Goal 15 reps] - 45kgx2 (3 position/ Warm-up), 55kgx3x2, 65kgx3x3
C&J [Goal 15 reps] - 65kgx3, 75kgx3, 85kgx3, 90kgx3, 75kgx3
Back Squat [Goal - 25 reps] - 95kgx5, 105kgx5, 115kgx5, 125kgx5, 135kgx5
Calisthenics Circuit - Pullups (2x12)/ Pike Pushups (2x12)/ Sprinter Crunches (2x20)

Matthieu Hertilus
09-21-2009, 12:22 PM
Day 2 - Speed Training

Plyometrics - Power Skip [for height] (2x12)/ Power Skip [for distance] (2x12)

Flying 30s - [~15m run-in] (5x30m, 3' rest)
Sprints - [regular starting position] (4x30m)

*stopped once I felt my speed go down on both Flying 30s and Regular Sprints

Matthieu Hertilus
09-22-2009, 09:15 AM
Day 3 - Total Body/ Conditioning

Glute Activation/ Hip Work: Supine Hip Thrust (2x12)/ Walking Band Abduction (3x8). Vertimax Hip Flexor Knee Drive (4x8 - medium level box)

Total Body:
Bulgarian Split Squat - 2x6x135#, 2x6x155#
Swings - 40#x20 (30sec rest), 50#x20 (30 sec), 60#x10
Upper Hor. Push/Pull - Bodyweight Row (4x10)/ Pushups (2x20) [+40# weight vest]
Abs - Sledgehammer work (3x20)

Prowler - 5x2x30m (90#) [45sec b/t sets]
*Push w/ high horns 30m, Immediately turn around and push w/ low handles another 30m = 1 set

Matthieu Hertilus
09-26-2009, 04:30 PM
Day 7 - Total Body/ Speed Work

*3 days without training/ Needed this bad!

Speed - 30m sprints x4 (Progressively increasing intensity, Starts from different positions) Running 30s x4 (30m run-in/ 30m sprint)

Total Body:
Back Squat - 185#x5, 225#x5, 275#x3, 315#x2x3, 275#x3
Military Press - 115#x6, 135#x4, 145#x10 reps, 135#x2
Accessory Work - Barbell Rollout (2x20x135#)/ DB Row (2x20x60#)

*Felt off all day, didn't have the strength today

Matthieu Hertilus
09-29-2009, 08:35 AM

*Being feeling like crap the past week, but that's nothing some good old fashion sprint drills and ~120m in open space can't fix

Speed Endurance - 1x5x~120m, 1x3x~120m (Walk back recovery)

-Less time worrying, analyzing, and theorizing, More time running, stretching, and more running w/ some heavy lifting thrown in

Matthieu Hertilus
09-30-2009, 08:31 PM

Speed Drills - Skip Series/ 5x30m (*Felt more work in my upper hamstrings as opposed to my glutes, going to work on stretching the hamstrings more during warmup)

Total Body:
Bulgarian Split Squat - 2x6x135#, 1x6x155#, 1x6x160# (per side)
RDL - 1x8x135#, 1x8x165#, 1x8x195#, 1x8x225#
Renegade Row - 1x10x30#, 1x8x40#, 1x6x50# (per side)
Military Press - 1x10x30#, 1x8x40#, 1x6x50#

*Need to up the intensity when I lift, need to be smarter. Need to up the intensity with my running, need to do more

Matthieu Hertilus
10-01-2009, 10:19 AM

Sled Runs - 5x60mx90#, 1x60mx115#

*Probably need to take some time off due to faulty programming, health problems, addressing weaknesses, and reevalutating goals. Tommorow may be my last workout for at least a week, but I need to take a step back to get things straight. In the meantime, I'll work on foam rolling, flexibility, and muscle activation (namely the glutes and upper back w/ light band work). Wish me luck on trying to make it through a week of rest, I know I'll just be itching to get back in the weight room or on the track