1 Oct
Throws, 8
Jumps, 8
Hills, 2 x 10
UB Circuit x 3, dips (11), p bars, pullups (10), rope climb, handstands, henks 20s
Started off with pretty bad doms but the warmup and dynamic stretches loosened me up quite well. Jump-jumped 1m quite comfortably. Hills are good, grab the money cue for arms, push back piston action with legs and strong arm swing. Good upper body, once I get some rest I’m going to be strong as.
2 Oct
Explosive Jumps
2 x 6 x 4kg
Step Ups 30cm
2 x 8 x 20kg
Lunge Jumps
2 x 10 x 5kg
SL Straight Leg DL
10 x 9kg
10 x 10kg
Eccentric SL Ham Curls
2 x 6 x 50lb
Bent Over Rows
8 x 35kg
9 x 35kg
Explosive Pushups
2 x 8
Alternate DB Bench
2 x 5 x 25kg
Seated Weight Twists
2 x 20 x 15kg
Plate Toss
2 x 10 x 10kg
Throws, 8
Abs 3 mins
Loved every minute, I can see how the exercises relate to sprinting and feel good doing them.
4 Oct
Plyometrics
3 x 3 x 30m hill runs
Hard Tempo, 4×100, 3×100, 4×100 (30 sec/2.5 min)
Deadlift to failure
Hill was shallower than the other one, worked on first stride and staying down to the top. Found tempo quite tough, but paced it right so wasn’t overly dead at the end.
5 Oct
Bench Press
2 x 8 x 72kg
1 x 9 x 72kg
Good strong bench, creatine definitely helping the situation and the unilateral work must aid it too.
7 Oct
Explosive Jumps
2 x 6 x 4kg
Step Ups 30cm
2 x 9 x 50kg
Explosive Pushups
2 x 8
Alternate DB Bench
2 x 7 x 25kg
Seated Weight Twists
2 x 16 x 20kg
PM Circuits x 2
Abs 3 mins
Not that tiring, feel fine afterwards.
8 Oct
Hills, 3 x 3 x 30m
Tempo, 4×100, 3×100, 4×100 (30s/2.5mins)
Abs 3 mins
Lunge Jumps
2 x 12 x 5kg
SL Straight Leg DL
2 x 10 x 17.5kg
Bent Over Rows
2 x 9 x 35kg
Plate Toss
2 x 10 x 10kg
Liked the weights, much more on the SL straight leg DL, really felt that complex with hyper ext.. Hills were slightly better, loosened up hip flexors earlier in the day and was able to bring my thigh up more, need to get full extension on each stride. Tempo was much easier than last week, cruised the whole thing at about 6/10.
9 Oct
Circuits x 2
Abs 3 mins
Getting fitter as these weren’t too taxing, runs extended to 100m next time.
10 Oct
Jumps, 6
Hills, 20
Quick morning session, didn’t realise how sore I was until I started running. Was odd at first adapting to the steeper hill, got the hang of it in the 2nd set.
11 Oct
Front Squat
8 x 81kg
9 x 81kg
8 x 85.5kg
SL Straight Leg DL
2 x 10 x 18kg
Bench Press
3 x 8 x 74.2kg
Explosive Push ups
3 x 8
Strong front squats, worked the hamstrings in SL RDL’s and upped my bench. Everything’s going well.
12 Oct
Hurdles
Throws, 5
Circuits x 2, 85m runs
Abs 4 mins
Explosive Jumps
2 x 6 x 5kg
Step Ups 30cm
2 x 10 x 50kg
Explosive Push ups
2 x 8
Alternate DB Bench
18 x 25kg
20 x 25kg
Seated Weight Twists
2 x 20 x 20kg
Can’t believe I did weights 1, did a lot yesterday but body was fine. Circuits were a bit harder today, wasn’t feeling great as I’d woken up from a nap just before. Abs were tough, second set of marching gets me every time.
13 Oct
Drills
Jumps, 8 (115cm jump jump)
Hills, 2 x 8
Gymnastics x 3, pullups 18,11,10, dips, handstands, rope climb
Henks 3 x 25s
Lunge Jumps
2 x 12 x 5kg
SL Straight Leg DL
2 x 10 x 20kg
Eccentric SL Ham Curls
2 x 7 x 55lb
Bent Over Rows
2 x 9 x 37.5kg
Plate Toss
2 x 12 x 10kg
Liked the new drills, hip flexors were worked and run-outs felt great. Managed a p.b. in jumps 8 times, pleased. Hills were good too, need a more upright torso when doing falling starts. Gymnastics was tough as weights were after, henks were good. Weights were killer, 14 reps on SL hyper extension ruined my back.
14 Oct
Throws, 5
Drills
Circuits x 2, 85m
Hurdles, 3
Explosive Jumps
2 x 6 x 4kg
Step Ups 30cm
2 x 10 x 55kg
Explosive Pushups
2 x 8
Alternate DB Bench
2 x 10 x 27.5kg
Seated Weight Twists
2 x 20 x 20kg
Abs 4 mins
Hip flexors didn’t like drills 2 days in a row, nor did they enjoy hurdles after the circuit. Weights were fine, abs difficult. Feel so fit already, can’t wait to run.
15 Oct
Drills
Hills, 2×8
Gymnastics x 3, 12 dips & pullups, 2 handstands
Henks, 2 x 25s
Lunge Jumps
2 x 10 x 6kg
SL Straight Leg DL
2 x 8 x 25kg
Eccentric SL Ham Curls
2 x 8 x 55lb
Bent Over Rows
2 x 9 x 40kg
Plate Toss
2 x 8 x 15kg
Abs 4 mins (planks)
More drills! Feel the benefit of them and with a rest over the weekend I can’t wait to see what shape I’m in next week. Eased off on gymnastics so I could do weights, hyper extension with less range of motion was miles better for my back, SL RDL with 25kg and rowed 40kg. Have done 5 days of weights so my body is overdue a rest.
17 Oct
Plyometrics
Hills, 3 x 30m
Tempo, 3 sets 4×100 (30s/3 min)
Abs 4 mins
Kept a good position in the hills, need a quick first few strides not lingering. Don’t overstride when getting the right position. Tempo was a breeze, hit 15.5s the whole time. Solid week.
19 Oct
Jumps, 5
Hurdles, 3
Circuits, 2 (100m)
Drills
Abs 4 mins
DB Lunges
2 x 10 x 20kg
Explosive Jumps
2 x 6 x 4kg
Step Ups 30cm
10 x 60kg
10 x 65kg
Explosive Push ups
2 x 8
Alternate DB Bench
2 x 8 x 30kg
Seated Weight Twists
2 x 20 x 20kg
Felt less fresh than I expected after resting. Seem to lag behind a bit in circuits. Weights were tough, no real desire to lift (big deal for me), set a few p.b’s so can’t be too bad. Last week of these exercises.
20 Oct
Throws, 5
Hills, 2 x 8
Gymnastics x 3
Henks, 3 x 25s
Lunge Jumps
10 x 6kg
8 x 6kg
Lunge Jumps
10 x 6kg
8 x 6kg
Eccentric SL Ham Curls
2 x 8 x 60lb
Bent Over Rows
2 x 10 x 40kg
Plate Toss
2 x 9 x 15kg
Abs 4 mins (bridges)
Good hills. Gymnastics was ok, chest felt tight and a bit sore so didn’t push it. Same with weights.
21 Oct
Jumps, 5
Hurdles, 2
Drills
Circuits, 2 (100m)
Explosive Push ups
2 x 8
Alternate DB Bench
2 x 20 x 30kg
Seated Weight Twists
2 x 20 x 20kg
DB Lunges
2 x 20 x 20kg
Explosive Jumps
2 x 6 x 4kg
Step Ups 30cm
2 x 9 x 70kg
Abs 4 mins
Poor jumps, felt like I had a weight hooked to the back of me, struggled with 1 metre. Circuits were better, good riddance to bear crawls. Stronger in weights 1 than Monday, good set of abs work too.
22 Oct
Hills, 2 x 8
Throws, 5
Gymnastics, 2
Henks, 2 x 25s
Lunge Jumps
2 x 6 x 6kg
SL Straight Leg DL
2 x 12 x 27.5kg
Eccentric SL Ham Curls
2 x 9 x 60lb
Bent Over Rows
2 x 9 x 42.5kg
Plate Toss
2 x 10 x 15kg
Abs 4 mins (bridges)
Great feedback from Jonas TD about my position. Upright torso in falling start and piston action in first stride from previous runs. Feel each stride, go 95%, raise hips and get full extension each time, feels slower but more powerful, almost exaggerated striding. Tough gymnastics, 23 pullups in 2nd set. Good weights, last superset focussed on using glutes/hips and that saved my back.
24 Oct
Plyometrics
Hills 3 x 30m
Tempo, 4×100, 5×100, 4×100 (30s, 3 mins)
Abs 4 mins
Lifting hips in hills and taking the time on each stride. Could feel the extra power in my glutes, need to relax upper body and keep the arm swings. Tempo was fine, hitting 15.5 to 16 each time, keep head down, hips high and stepping over when I bring my foot through.
26 Oct
Jumps, 5
Hurdles, 3
Tempo, 11, 222, 11
Circuits x 2
Explosive Push ups
2 x 8
Alternate DB Bench
20 x 32.5kg
19 x 32.5kg
Seated Weight Twists
2 x 20 x 20kg
DB Lunges
2 x 20 x 22.5kg
Explosive Jumps
2 x 5 x 5kg
Step Ups 30cm
2 x 9 x 75kg
Abs 4 mins
Tempo was nothing, 4/10. Tough new circuits. Missed a rep on alternate bench but good apart from that.
27 Oct
Throws, 5
Drills
(Sled, Falling Run x2) 15m, 4 sets
Gymnastics, 3 sets
Henks, 3 x 25s
Lunge Jumps
2 x 6 x 6kg
SL Straight Leg DL
2 x 11 x 30kg
Eccentric SL Ham Curls
9 x 60lb
6 x 60lb slow
Bent Over Rows
2 x 11 x 42.5kg
Plate Toss
2 x 10 x 15kg
Abs 4 mins (bridges)
Long session. Pushing with the legs in throws, feel better. Drills were hard to get right, worked my calves lots. Sleds were good, not rushing it and making sure i’m in a good driving position. Last set in spikes felt great. Gymnastics, kept it at sets of 10, double rope climb. Weights were great, fresh and lifting more. Abs to finish.
28 Oct
Jumps
Tempo, 15×3, 15, 30,30, 15, 15×3
Hurdles, 2
Circuits x 2
Explosive Push ups
2 x 8
Alternate DB Bench
20 x 35kg
18 x 35kg
Seated Weight Twists
2 x 20 x 20kg
DB Lunges
2 x 20 x 22.5kg
Explosive Jumps
2 x 6 x 4kg
Step Ups 30cm
2 x 9 x 75kg
Abs 4 mins
Had doms in glutes, quads and hammies, jumped ok. Lunch hadn’t settled and I found tempo harder because of that. Had nothing left by circuits, put in a poor show. Weights were ok, really need a break though.
29 Oct
Throws, 5
Drills
Hills, 3 x 5 (1.5 min, 3 min)
Gymnastics x 2
Henks, 2 x 25s
Lunge Jumps
2 x 6 x 6kg
SL Straight Leg DL
2 x 10 x 32.5kg
Eccentric SL Ham Curls
7 x 60lb slow
7 x 65lb slow
Bent Over Rows
2 x 8 x 45kg
2 x 10 x 30kg
Bent Over Rows
2 x 8 x 45kg
2 x 10 x 30kg
Abs 4 mins (bridges)
Much more co-ordinated in the drills. Good hills, not rushing my strides. Weights were fine, next week will drop it down a bit to recover.
30 Oct
Bench Press
8 x 67.5kg
8 x 74.2kg
8 x 81kg
4 x 90kg
31 Oct
Plyometrics
Hills, 2 x 4 x 40m (2.5min/ 4min)
Tempo, 5×100, 4×100, 5×100 (30s/3 min)
Abs 4 mins
Hills were ok but I’m noticeably staying down longer than I would on the track. Tempo was fine, hit 15.5s.