2010 Training Log

Viewing 5 posts - 1 through 5 (of 17 total)
  • Author
    Posts
  • #10401
    Fraser_9to5Fraser_9to5
    Keymaster

    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 72kg

    Jan 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 72kg

    RDL
    3 x 10 x 108.5kg

    Deadlift
    3 x 5 x 108.5kg

    Donkey Kicks
    3 x 20 x 2.5kg

    Jan 12 PM

    Bench Press (been a while)
    8 x 76.5kg
    2 x 7 x 76.5kg

    ISO HS Hold
    3 x 15 secs

    Jan 14 PM

    RDL
    3 x 12 x 108.5kg

    Deadlift
    3 x 5 x 122kg

    Narrow Grip Press ups
    2 x 33

    #10402
    Fraser_9to5Fraser_9to5
    Keymaster

    Jan 16 AM

    Clean Pulls
    3 x 7 x 72kg

    Front Squat
    10 x 81kg
    10 x 85.5kg
    9 x 90kg

    Bench Press
    2 x 7 x 81kg
    6 x 81kg

    ISO HF Hold
    3 x 15 secs

    Jan 19 PM

    Clean Pulls
    3 x 7 x 72kg

    Bench Press
    2 x 7 x 83kg
    6 x 83kg

    Jan 21 AM

    RDL

    2 x 12 x 108.5kg

    Deadlift
    5 x 128.5kg
    5 x 130.7kg
    5 x 128.5kg

    Press Ups
    2 x 37

    ISO HF Hold
    3 x 15 secs

    Jan 24 PM

    Clean Pulls
    3 x 7 x 72kg

    ISO HS Hold
    3 x 15 secs

    Front Squat
    8 x 87.5kg
    8 x 92kg
    8 x 94.2kg

    Bench Press
    2 x 6 x 85.5kg
    7 x 78.5kg fast

    Standing Plate Twist
    3 x 18 x 13.5kg

    Jan 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 133kg

    Rather 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 85.2kg

    #10403
    Fraser_9to5Fraser_9to5
    Keymaster

    Feb 2 PM

    Bench Press
    8 x 78.5kg
    2 x 6 x 85.2kg

    Feb 4 PM

    DB Arm Swings
    3 x 40 x 2.5kg per hand

    Explosive Press Ups
    3 x 8

    Stiff Legged Deadlift
    2 x 12 x 113kg

    Deadlift
    3 x 4 x 122kg fast

    Feb 11 AM

    DB Arm Swings
    3 x 40 x 2.5kg per hand

    Explosive Press Ups
    3 x 8

    Stiff Legged Deadlift
    2 x 12 x 113kg

    Deadlift
    3 x 4 x 122kg fast

    Feb 14 PM

    Clean Pulls
    3 x 7 x 72kg

    Back Squat (41cm box)
    3 x 8 x 108.5kg

    Bench Press
    3 x 8 x 78.5kg fast

    Feb 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 108.5kg

    Feb 20 AM

    Clean Pulls
    3 x 7 x 72kg

    ISO Hamstring Hold
    3 x 15 secs

    Bench Press
    3 x 6 x 81kg fast

    Feb 23 AM/PM

    Donkey Kicks
    2 x 20 x 2.5kg

    Seated Abduction
    2 x 20

    Bench Press
    8 x 78.5kg
    2 x 5 x 87.5kg

    Feb 25 AM/PM

    Stiff Legged Deadlifts
    2 x 12 x 113kg

    Back Squats
    2 x 5 x 117.5kg

    Explosive Press Ups
    2 x 8

    Running Arms
    3 x 40

    Feb 27 PM

    Clean Pulls
    3 x 7 x 72kg

    ISO HS Hold
    3 x 15 secs

    Bench Press
    3 x 7 x 81kg

    #10404
    Fraser_9to5Fraser_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

    #10405
    Fraser_9to5Fraser_9to5
    Keymaster

    Apr 1

    RDL
    2 x 10 x 117.5kg

    Deadlift
    3 x 4 x 108.5kg

    ISO Hip Hold
    6 x 5kg x 15 secs

    Apr 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 10

    Ankle Jumps
    3 x 15

    Lunge Jumps
    3 x 12 x 3kg per hand

    1,2,3 Jumps
    2 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

    Good 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 78.5kg

    Vertical Pushups
    2 x 6

    Apr 6

    Plyo Low Squat Ankle Jump
    3 x 30

    Apr 8

    RDL
    2 x 10 x 117.5kg

    ISO Hip Hold
    4 x 5kg x 15 secs

    Apr 11

    VJB Plyometrics (Week 5)

    Power Skipping
    2 x 40m

    Speed Hops
    2 x 20m per leg

    Box Squat Jumps
    2 x 6

    Tuck Jumps
    2 x 15

    SL Calf Raises
    2 x 15

    Bench Press
    6 x 78.5kg
    2 x 6 x 80.7kg

    Back Squat
    3 x 6 x 117.5kg

    Apr 13

    RDL
    2 x 10 x 117.5kg

    Donkey Kicks
    2 x 16 x 2.5kg

    Bench Press
    2 x 6 x 80.7kg
    6 x 83kg

    Apr 15

    Front Squat
    6 x 87.5kg
    2 x 7 x 87.5kg

    ISO Hip Hold
    4 x 5kg x 15 secs

    Vertical Pushups
    1 x 8
    1 x 7

    Apr 18

    VJB Plyometrics (Week 6)

    Power Skipping
    2 x 40m

    Speed Hops
    2 x 20m per leg

    Box Squat Jumps
    2 x 6

    Tuck Jumps
    2 x 12

    SL Calf Raises
    2 x 12

    Back Squat
    3 x 6 x 117.5kg

    Bench Press
    2 x 6 x 80.7kg
    1 x 6 x 83kg

    Apr 20

    Bench Press
    6 x 80.7kg
    6 x 83kg
    5 x 83kg

    RDL
    2 x 10 x 117.5kg

    Donkey Kicks
    2 x 18 x 2.5kg

    Apr 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 40m

    Speed Hops
    2 x 20m per leg

    Box Squat Jumps
    2 x 6

    Tuck Jumps
    2 x 10

    Shock Jumps
    2 x 5 x 75cm

    SL Calf Raises
    2 x 10

    Back Squat
    1 x 5 x 117.5kg
    2 x 5 x 124.2kg

    Bench Press
    1 x 5 x 83kg
    2 x 5 x 85.2kg

    Apr 27

    Bench Press
    2 x 5 x 85.2kg
    1 x 5 x 83kg

    RDL
    2 x 10 x 117.5kg

    Seated Abduction (Resistance Band)
    2 x 20

    Apr 29

    Front Squat
    3 x 7 x 87.5kg

    ISO Hip Hold
    3 x 5kg x 15 secs

    Vertical Pushups
    1 x 7
    1 x 6

Viewing 5 posts - 1 through 5 (of 17 total)
  • You must be logged in to reply to this topic.