Revisiting Sprinting and APRE Front Squats | The Cloudfoot Diaries #52


Day 1 of the ninja blueprint programme is done and I’m happy with its contents, duration and programming, however, not so enthused by the DOMS it has caused right at the beginning of the week.
Allow me to elaborate…

Here is Day 1 :

Foam Roll – Adductors, ITB, Quads, Thoracic, Pecs, Hip Flexors
Lacrosse Ball – Calves, Piriformis

Pulse Raiser – Skipping for 200 contacts

Mobility – Variety of exercises for 5 minutes, specific attention to ankles, hips/adductors and thoracic spine.

Show and Go – Phase 1 Option 1
These are sprinting-related movements performed over 15-20m, compiled by Eric Cressey. They add together to work as preparation for :
20-yard falling starts sprints, 6 each side at 80% intensity.

The reason for 80% intensity is to go easy for week 1. I’ve experience a good amount of DOMS in my hammies and abs from the sprints, due to them being a foreign movement that I haven’t practice for a long time. All I can say is I’m glad I didn’t go 100%!

Plyo’s – Box Jump with no counter movement – 5 sets of 3 reps, 2 minutes rest between jumps, at a height that is considered well within your range.

APRE Front Squat
6 reps @ 50% 3RM (45kg)
3 reps @ 75% 3RM (68kg)
Reps to failure @ 3RM (90kg)
Adjusted reps to failure (4 reps @ 95kg)

Front squat felt awesome – love how simple and fast this APRE scheme is to implement. Reached a new 3RM just by digging deep and having a spotter.

Progressive Loaded Stretching – 4 sets of 10 reps with 16kg KB – 4-step wide squat

I can feel that the stretching is working but it is going to take some time. 4 sets feel like the minimum – there’s a noticeable change in range of motion during the last set.

Total time – 1 hr 15 mins

I’m happy with the duration, not so happy with the aches.

Let’s see how the rest of the week goes.

Harry Cloudfoot is a self-experimenting writer and slackline instructor based in London, UK. You can follow him on Twitter.


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Harry Cloudfoot is a writer and explorer of movement and mind. You can check his social media if you want but you'd be better off going and doing something, instead.
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