2009 Training Log

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.