Speed & SolidStrength

[Matthieu Hertilus]

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]

Days 3 & 4: Rest

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

[Matthieu Hertilus]

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]

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]

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]

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]

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]

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]

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.

Day1

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]

Day2

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).