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This is the first full year I still have access to, from 2006-2009 I was using a website set up by my sprint coach which is now deleted.
I was training for sprints at Uni and my track sessions aren’t included, only my races.
Jan 5
Clean Pulls
3 x 6 x 72kgJan 9
60m race
Race 1 – 7.47. Fast reactions but lingered after the first stride and lost my advantage, rest of the race pretty solid.
Race 2 – 7.43. Muscled it to 20m and forgot to stop tensing, jerked upright as my hamstring was trying too hard and shut off for the last 25m. p.b. by 1/100th.
Jan 10 AM
Clean Pulls
3 x 6 x 72kgRDL
3 x 10 x 108.5kgDeadlift
3 x 5 x 108.5kgDonkey Kicks
3 x 20 x 2.5kgJan 12 PM
Bench Press (been a while)
8 x 76.5kg
2 x 7 x 76.5kgISO HS Hold
3 x 15 secsJan 14 PM
RDL
3 x 12 x 108.5kgDeadlift
3 x 5 x 122kgNarrow Grip Press ups
2 x 33Jan 16 AM
Clean Pulls
3 x 7 x 72kgFront Squat
10 x 81kg
10 x 85.5kg
9 x 90kgBench Press
2 x 7 x 81kg
6 x 81kgISO HF Hold
3 x 15 secsJan 19 PM
Clean Pulls
3 x 7 x 72kgBench Press
2 x 7 x 83kg
6 x 83kgJan 21 AM
RDL
2 x 12 x 108.5kg
Deadlift
5 x 128.5kg
5 x 130.7kg
5 x 128.5kgPress Ups
2 x 37ISO HF Hold
3 x 15 secsJan 24 PM
Clean Pulls
3 x 7 x 72kgISO HS Hold
3 x 15 secsFront Squat
8 x 87.5kg
8 x 92kg
8 x 94.2kgBench Press
2 x 6 x 85.5kg
7 x 78.5kg fastStanding Plate Twist
3 x 18 x 13.5kgJan 30 AM
60m Race
Race 1 – 7.45. False start in the race didn’t help, made to go the second we got back behind our blocks. Got out well and then at 30m I just didn’t have a top speed to hit and didn’t make any progress through the field.
Race 2 – 7.47. Two false starts this time. It’s quite simple – you don’t move until the gun goes. 3rd time I got out the worst, good acceleration and four of us were level at around 35m, when I lost composure and tried to muscle it to the finish.
Frustration venting Deadlift
5 x 128.5kg
2 x 5 x 133kgRather annoyed that the false starts weren’t called back until 10m down the track, even if it doesn’t take much out of me it’s still hundredths of a second between a p.b. and angry deadlifts.
Bench Press
8 x 78.5kg
2 x 6 x 85.2kgFeb 2 PM
Bench Press
8 x 78.5kg
2 x 6 x 85.2kgFeb 4 PM
DB Arm Swings
3 x 40 x 2.5kg per handExplosive Press Ups
3 x 8Stiff Legged Deadlift
2 x 12 x 113kgDeadlift
3 x 4 x 122kg fastFeb 11 AM
DB Arm Swings
3 x 40 x 2.5kg per handExplosive Press Ups
3 x 8Stiff Legged Deadlift
2 x 12 x 113kgDeadlift
3 x 4 x 122kg fastFeb 14 PM
Clean Pulls
3 x 7 x 72kgBack Squat (41cm box)
3 x 8 x 108.5kgBench Press
3 x 8 x 78.5kg fastFeb 17 PM
Race – 7.55
It pains me to type that, I am so annoyed at myself. Granted I didn’t reduce my training load because it was a minor competition and I want to peak for counties, but to run my slowest time of the year on a fast track like that is infuriating. I got out ‘ok’, transitioned ‘ok’, and then had a complete absence of a top speed, and everyone just glided away from me. To make it worse there was a false start and I got out like a bullet the first time. The warm up area was too short to do a top speed run so I guess it was just a nasty surprise that I had no top speed to hit.
Back Squats
7 x 108.5kg
7 x 113kg
3 x 7 x 117.5kg
11 x 108.5kgFeb 20 AM
Clean Pulls
3 x 7 x 72kgISO Hamstring Hold
3 x 15 secsBench Press
3 x 6 x 81kg fastFeb 23 AM/PM
Donkey Kicks
2 x 20 x 2.5kgSeated Abduction
2 x 20Bench Press
8 x 78.5kg
2 x 5 x 87.5kgFeb 25 AM/PM
Stiff Legged Deadlifts
2 x 12 x 113kgBack Squats
2 x 5 x 117.5kgExplosive Press Ups
2 x 8Running Arms
3 x 40Feb 27 PM
Clean Pulls
3 x 7 x 72kgISO HS Hold
3 x 15 secsBench Press
3 x 7 x 81kgMar 2 AM
Donkey Kicks
2 x 20 x 2.5kgBench Press
8 x 78.5kg
5 x 87.5kg
4 x 92kgMar 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 10kgJump Squats
3 x 10 x 58.5kgBack Squats
3 x 8 x 108.5kgMar 15
Bent Over Rows
2 x 10 x 35kgWide Grip Pullups
2 x 9OH DB Press
2 x 12 x 15kgAlt. DB Bench
2 x 12 x 30kgStanding Plate Twist
2 x 10 x 15kgMar 16
Wide Split Squats
3 x 8 x 60kgPlyometric Low Squat Ankle Jump
3 x 30Mar 17
Bent Over Rows
2 x 12 x 35kgWide Grip Pullups
2 x 10OH DB Press
2 x 12 x 17.5kgAlt. DB Bench
2 x 12 x 30kgStanding Plate Twist
2 x 12 x 15kgMar 18
SLRDL
2 x 12 x 30kgDeadlift
4 x 2 x 135kgISO Hip Hold
5 x 5kg x 15 secsMar 21
VJB Plyometrics (Week 2)
4 Star Drill
3 x 10Ankle Jumps
4 x 15Lunge Jumps
5 x 161,2,3 Jumps
4 x 10Jump Squat
3 x 10 x 50kgWalking Lunges
4 x 16 x 20kgBack Squats
3 x 8 x 113kgMar 22
Bent Over Rows
2 x 10 x 37.5kgWide Grip Pullups
2 x 11OH DB Press
2 x 12 x 20kgAlt. DB Bench
2 x 12 x 32.5kgStanding Plate Twist
2 x 12 x 15kgMar 23
Wide Split Squats
3 x 8 x 67.5kgPlyometric Low Squat Ankle Jump
3 x 30Mar 24
Bent Over Rows
2 x 12 x 37.5kgWide Grip Pullups
2 x 12OH DB Press
2 x 10 x 22.5kgAlt. DB Bench
2 x 12 x 32.5kgStanding Plate Twist
2 x 12 x 15kgMar 25
SLRDL
2 x 11 x 32.5kgDeadlift
2 x 2 x 140kg shit
2 x 2 x 130kg sh*t 2nd reps
3 x 4 x 108.5kgISO Hip Hold
6 x 5kg x 15 secsMar 28
VJB Plyometrics (Week 3)
4 Star Drill
4 x 10Ankle Jumps
5 x 15Lunge Jumps
5 x 12 x 3kg per hand1,2,3 Jumps
4 x 10Jump Squat
3 x 8 x 41.5kgWalking Lunges
2 x 12 x 30kgBack Squats
3 x 6 x 117.5kgMar 29
Bench Press
2 x 8 x 78.5kgVertical Pushups
1 x 3
1 x 5Standing Plate Twist
2 x 12 x 15kgMar 30
Wide Split Squats
2 x 6 x 69.7kg
1 x 6 x 72kgPlyo Low Squat Ankle Jump
3 x 30Mar 31
Bench Press
2 x 8 x 78.5kgVertical Pushups
2 x 6Apr 1
RDL
2 x 10 x 117.5kgDeadlift
3 x 4 x 108.5kgISO Hip Hold
6 x 5kg x 15 secsApr 4
Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 21 inches (53cm)My training partner was there this time to accurately see where I touched, and this could explain the difference to week 1 as from my p.o.v. they looked around 58cm. It’s the end of 3 heavy weeks of training and probably a better indication of the very least I can jump and not my true rested max.
VJB Plyometrics (Week 4)
4 Star Drill
2 x 10Ankle Jumps
3 x 15Lunge Jumps
3 x 12 x 3kg per hand1,2,3 Jumps
2 x 10Jump Squat
3 x 8 x 41.5kgWalking Lunges
2 x 12 x 30kgBack Squats
3 x 6 x 117.5kgGood to get to the end of that phase, I looked a right prat doing 1,2,3 jump and wouldn’t have seemed out of place in a meadow carrying a butterfly net. I’ve looked ahead and I’m happy with the new phase, it’s less volume than these 4 weeks and should fit in well.
Apr 5
Bench Press
7 x 78.5kgVertical Pushups
2 x 6Apr 6
Plyo Low Squat Ankle Jump
3 x 30Apr 8
RDL
2 x 10 x 117.5kgISO Hip Hold
4 x 5kg x 15 secsApr 11
VJB Plyometrics (Week 5)
Power Skipping
2 x 40mSpeed Hops
2 x 20m per legBox Squat Jumps
2 x 6Tuck Jumps
2 x 15SL Calf Raises
2 x 15Bench Press
6 x 78.5kg
2 x 6 x 80.7kgBack Squat
3 x 6 x 117.5kgApr 13
RDL
2 x 10 x 117.5kgDonkey Kicks
2 x 16 x 2.5kgBench Press
2 x 6 x 80.7kg
6 x 83kgApr 15
Front Squat
6 x 87.5kg
2 x 7 x 87.5kgISO Hip Hold
4 x 5kg x 15 secsVertical Pushups
1 x 8
1 x 7Apr 18
VJB Plyometrics (Week 6)
Power Skipping
2 x 40mSpeed Hops
2 x 20m per legBox Squat Jumps
2 x 6Tuck Jumps
2 x 12SL Calf Raises
2 x 12Back Squat
3 x 6 x 117.5kgBench Press
2 x 6 x 80.7kg
1 x 6 x 83kgApr 20
Bench Press
6 x 80.7kg
6 x 83kg
5 x 83kgRDL
2 x 10 x 117.5kgDonkey Kicks
2 x 18 x 2.5kgApr 24
100m race – 11.88.
Ok that was not a full effort. My lower glute was tight and aching on thursday, and wasn’t much better today. I tried foam roller & stretching but it wasn’t letting me accelerate beyond 25m without tightening up. It wasn’t the kind of thing that I felt would tear so I raced anyway, but beyond 30m I had nothing more to give and lost a good 2 metres there. Short of serious headwinds that’ll be my slowest race of the season, and I feel confident that I can build on it.
Apr 25
VJB Plyometrics (Week 7)
Power Skipping
2 x 40mSpeed Hops
2 x 20m per legBox Squat Jumps
2 x 6Tuck Jumps
2 x 10Shock Jumps
2 x 5 x 75cmSL Calf Raises
2 x 10Back Squat
1 x 5 x 117.5kg
2 x 5 x 124.2kgBench Press
1 x 5 x 83kg
2 x 5 x 85.2kgApr 27
Bench Press
2 x 5 x 85.2kg
1 x 5 x 83kgRDL
2 x 10 x 117.5kgSeated Abduction (Resistance Band)
2 x 20Apr 29
Front Squat
3 x 7 x 87.5kgISO Hip Hold
3 x 5kg x 15 secsVertical Pushups
1 x 7
1 x 6
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