Reply To: 2010 Training Log

#10404
Fraser_9to5
Keymaster

Mar 2 AM

Donkey Kicks
2 x 20 x 2.5kg

Bench Press
8 x 78.5kg
5 x 87.5kg
4 x 92kg

Mar 6

County Champs.

Heats – 7.45. Last heat so aware that I didn’t need to go all out to qualify. Less intense out the blocks and eased off at 45m.

Semi – ???. Better start, tense at the end as I was level with a guy and only one automatic qualifying spot. He won by a torso and a bit, maybe 6 or 7 hundredths. Electronic timing broke so we were given hand times, which aren’t even worth reporting.

—OUTDOOR SEASON—

Going to work on my weaknesses instead of my strengths, have read KB’s Vertical Jump Bible and have implemented that into my training on sunday morning after drills.

Mar 14

Standing Vertical Jump – 21.5 inches (55cm)
Step In Vertical Jump – 22 inches (56cm)

/\ THIS is why I lose so much ground after 30m, so I’ve stopped ignoring it and admitted I need to do less max. strength and more reactive stuff. VJ test every 4th week.

VJB Plyometrics (week 1)

Walking Lunges
3 x 16 x 10kg

Jump Squats
3 x 10 x 58.5kg

Back Squats
3 x 8 x 108.5kg

Mar 15

Bent Over Rows
2 x 10 x 35kg

Wide Grip Pullups
2 x 9

OH DB Press
2 x 12 x 15kg

Alt. DB Bench
2 x 12 x 30kg

Standing Plate Twist
2 x 10 x 15kg

Mar 16

Wide Split Squats
3 x 8 x 60kg

Plyometric Low Squat Ankle Jump
3 x 30

Mar 17

Bent Over Rows
2 x 12 x 35kg

Wide Grip Pullups
2 x 10

OH DB Press
2 x 12 x 17.5kg

Alt. DB Bench
2 x 12 x 30kg

Standing Plate Twist
2 x 12 x 15kg

Mar 18

SLRDL
2 x 12 x 30kg

Deadlift
4 x 2 x 135kg

ISO Hip Hold
5 x 5kg x 15 secs

Mar 21

VJB Plyometrics (Week 2)

4 Star Drill
3 x 10

Ankle Jumps
4 x 15

Lunge Jumps
5 x 16

1,2,3 Jumps
4 x 10

Jump Squat
3 x 10 x 50kg

Walking Lunges
4 x 16 x 20kg

Back Squats
3 x 8 x 113kg

Mar 22

Bent Over Rows
2 x 10 x 37.5kg

Wide Grip Pullups
2 x 11

OH DB Press
2 x 12 x 20kg

Alt. DB Bench
2 x 12 x 32.5kg

Standing Plate Twist
2 x 12 x 15kg

Mar 23

Wide Split Squats
3 x 8 x 67.5kg

Plyometric Low Squat Ankle Jump
3 x 30

Mar 24

Bent Over Rows
2 x 12 x 37.5kg

Wide Grip Pullups
2 x 12

OH DB Press
2 x 10 x 22.5kg

Alt. DB Bench
2 x 12 x 32.5kg

Standing Plate Twist
2 x 12 x 15kg

Mar 25

SLRDL
2 x 11 x 32.5kg

Deadlift
2 x 2 x 140kg shit
2 x 2 x 130kg sh*t 2nd reps
3 x 4 x 108.5kg

ISO Hip Hold
6 x 5kg x 15 secs

Mar 28

VJB Plyometrics (Week 3)

4 Star Drill
4 x 10

Ankle Jumps
5 x 15

Lunge Jumps
5 x 12 x 3kg per hand

1,2,3 Jumps
4 x 10

Jump Squat
3 x 8 x 41.5kg

Walking Lunges
2 x 12 x 30kg

Back Squats
3 x 6 x 117.5kg

Mar 29

Bench Press
2 x 8 x 78.5kg

Vertical Pushups
1 x 3
1 x 5

Standing Plate Twist
2 x 12 x 15kg

Mar 30

Wide Split Squats
2 x 6 x 69.7kg
1 x 6 x 72kg

Plyo Low Squat Ankle Jump
3 x 30

Mar 31

Bench Press
2 x 8 x 78.5kg

Vertical Pushups
2 x 6