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Current Split - 1 - Q1 2026 Split

MonteGotDubs Project

Weekly Training Split

Monday

Theme: Volume & Capacity (The Hardest Day)
Location: Hills (AM) / Gym (PM)

Morning: Sprint Capacity

  • Warm-up: Dynamic stretching + A-skips
  • Acceleration: 4 x 40m Sprints (Unresisted, Max Effort)
  • Intensive Tempo: 3 x 200m @ 85% effort
    • Rest: 3 minutes between reps
  • Goal: Deplete the tank

Afternoon: The "Sleeves & Belt" Session

Warm-up:

  1. Standing Oblique Push Out
  2. Band Distracted Split Squats

Primer:

  • Medium RDLs (Dumbbell): 2 x 10
    • Note: Not heavy. Just to pump blood into hamstrings/lower back.

Main Event:

  • Banded Hack Squat: 3 x 8 reps
    • Gear: Belt + Knee Sleeves
    • Intensity: Max. Fight the bands on the way up.

Accessory:

  • Keiser Leg Press Calf Raises: 3 x 12
  • Keiser Back Extension Machine (1s hold at top)

Wednesday

Theme: Speed Endurance (The "Dark Place")
Location: Willy's Blvd

Morning: The Broken 400

  • Warm-up: 2 x 20m (Unresisted build-ups)

The Set:

  1. Run 300m at 400m race pace
  2. Rest exactly 60 seconds
  3. Run 100m ALL OUT
  • Goal: Lactic threshold pain tolerance

Afternoon (Gym): The "Armor" Session

Goal: Blood flow and tendon health. Do not go to failure; chase the pump.

  1. Keiser Leg Press Calf Raises: 3 x 12
    • Note: Higher reps here to flush the Achilles after the morning sprint.
  2. Keiser Chest Press: 3 x 12
  3. Keiser Back Extension: 3 x 8
    • Note: Focus on the squeeze. This prepares your lower back for Friday.
  4. Keiser Hamstring Curls: 3 x 8

Friday

Theme: Acceleration & Force (The Power Day)
Location: Hills (AM) / Gym (PM)

Morning: Acceleration Primers

  • Warm-up: Dynamic stretching
  • The Work: 6 x 20m Starts (Max Explosive Effort)
    • Rest: Full recovery (2-3 mins)
    • Note: Do not rush. This is about quality and explosiveness, not fatigue.

Afternoon: The "Sleeves & Belt" Session

Warm-up:

  1. Standing Oblique Push Out
  2. Band Distracted Split Squats

Primer:

  • Medium RDLs (Dumbbell): 3 x 8
    • Note: Slightly more volume than Monday, but still sub-maximal.

Main Event:

  • Banded Hack Squat: 3 x 8 reps
    • Gear: Belt + Knee Sleeves
    • Intensity: Max. Explode out of the hole.

Accessory:

  • Keiser Leg Press Calf Raises: 3 x 15 (Start here as requested)
  • Keiser Back Extension Machine (1s hold at top)