- This topic has 24 replies, 1 voice, and was last updated 5 days, 13 hours ago by
.
-
Posts
-
SPP – Week 8
17 May
Drills A x 2
Hurdle Mob
Tempo, 1231 313 1231
Bataan, Pain reps
GS1, 20 on 10 offUsed a shot putt in hurdles and it worked the core more. Tempo was tough, got a bit of a stitch and that hampered me slightly. Circuits were a bit too easy, don’t know whether to do more as it’s only maintenance.
18 May
Jumps, 4
Drills E x 2
Blocks, 15, 3×30, 40m
70, 80, 90m (8 mins)
High Pulls – 2 x 4 x 72kg, 1 x 4 x 63kg
One Arm Barbell Rows – 3 x 10 x 39.5kg
Seated Abduction – 2 x 20Good jumps, did 115cm with the thicker blue mats underneath, so about 117cm. Tried out Latif Thomas’s cues to step over and drive down during drills, as well as driving into the ground in acceleration and the elbows down and back. It felt great out the blocks as my front foot was really giving me some power. Went outside for the other runs, the 80 was a headwind and I was working so much on hitting the ground I didn’t raise my hips. Times were (8.38, 9.75, 10.56), felt great today.
19 May
Drills ACK x 2
Tempo 3,4,5,4,3
Gas, Pain reps (8kg)Worked pretty hard to keep pace for some of the tempo runs, pretty out of breath after the later reps. Med ball was good, should use lighter ball for prone throws but other than that I coped well.
20 May
Jumps, 4
Drills E x 2
Blocks, 2×15, 2 x30m
90, 100, 110m (12 mins)
Swiss Ball kicks, 2 x 20 secs
Front Squat – 2 x 6 x 92kg, 1 x 6 x 96.5kg
Vert. Pressups – 2 x 8
ISO Hip Hold – 3 x 5kg x 15 secsJumps weren’t much of anything, too hot and was barely making 105cm from lack of effort. Blocks were hit and miss, I tried the cues from Tuesday but my hips were sinking so I was experimenting with a bit of everything. The longer runs were better, particularly the last two after I massage sticked my calves. I think ‘step over’ works as a cue at top speed but not the drive down bit, need to stay tall and not try to hit the ground hard. Times were (10.68, 11.68, 12.78). Died in Swiss Ball kicks again, excellent weights session.
22 May
Trek, 2 x 20m
Starts
2 x 30m 3 point
120, 130m (15 mins)
Bench Press – 8 x 65.2kg, 5 x 74.2kg, 3 x 80.7kg, 3 x 1 x 87.5kg, 5 x 76.5kgHad done a dynamometer session the day before so right leg wasn’t feeling great. I did the 120 on the back straight and hesitated at the finish as I had to go round the bend a bit, 130 into a headwind and probably a little weak on the acceleration but a stronger finish. Times were (14.19, 15.31), they had to paint the lines for LIA so the session ended there, probably a good thing but maybe should have squeezed in a 140. Did bench this afternoon, cautious first matrix and everything was easy.
23 May
Box Squat Jumps – 3 x 5
Back Squat – 4 x 137.5kg, 4 x 142kg, 4 x 137.5kgMy back was sore in the morning, probably from bridges last night, and after foam rolling it was a bit better. Good squats and solid jumps.
SPP – Week 9
24 May
Drills A x 2
Tempo, 1231 313 1231
Bataan
GS1Pretty hot today, did a massive amount of stretching yesterday and might make a thing of it every few Sundays. In tempo I worked on the flick heel cue from Latif on the straights and that seemed to help with my pickup. So warm in hipac that the circuits were laboured.
25 May
Throws, 4
Drills E x 2
Starts
Blocks 15, 2×30, 2×40, 50m
3 x 80m (10 mins)
High Pulls – 3 x 4 x 63kg
Rows – 3 x 8 x 41.8kgNowhere to jump so did throws, which felt good. After a scrappy 15m the other blocks were pretty good and other than holding my breath to 40m I wasn’t doing much wrong. 80’s outside, eased down on the first, ran well for the second and third with a strong acceleration and hips up at top speed, times were (9.66, 9.53, 9.32w). Weights were sluggish, shouldn’t try high pulls when tired.
26 May
Drills ACK x 2
Tempo 34543
Gas, Pain reps (8kg)Swirling winds so the split times were hard to get right. Gas was better, could do extra reps if necessary but I feel pretty fit and we’ll see if it affects my runs tomorrow.
27 May
Throws, 4
Drills E x 2
Starts
3 x EFM (90m (actually 100m))
100, 110, 120m (12 mins, 14 mins)
Pullups, 2 x 15
Henks, 2 x 20 secs
Pullups – 2 x 15
ISO Hip Hold – 3 x 5kg x 15 secsI was happy with the flying runs, was a little fatigued and managed to place the last cone so it was a 40m maintenance section. Swirling wind, figured I should run anyway as I can’t pretend I’ll have a tailwind every comp. Times were (11.82, 12.94, 14.00), pleased with the first two but acceleration off the bend in the 120m was awful, hit the line, swerved, missed a step, had a cross wind so to hold on for 14 flat is good.
29 May
Trek, 2 x 20m
Drills E
Starts
30, 40, 50m falling
3 x 150m (18 mins)
Bench Press – 8 x 67.5kg, 5 x 76.5kg, 3 x 83.2kg, 1 x 94.5kg, 2 x 0 x 94.5kg, 5 x 81kgFelt great warming up, really high skips. Falling runs were good too. Once I got outside it was rainy and a strong headwind on the bend, but I felt I improved each one, running strongly through the line and then on the last one hitting a higher speed to hold off the bend. Times were 17.93, 17.91, 17.97, good sequence as the 3rd was a big gust at the start so was probably my quickest. Benched 94.5kg for 1 but failed the next two, think that’s the most I’ve lifted at home so pleased with that.
30 May
Box Squat Jumps – 3 x 5
Front Squat – 6 x 96.5kg, 2 x 6 x 101kgPerhaps need a little warm-up before doing jumps, as feet were sore. Front squatted over 100kg for the first time ever, nice landmark.
Pre-Comp – Week 1
31 May
Drills A x 2
Hurdle Mob
Tempo, 1221322213
Bataan, Pain repsCricketers on pitch so a makeshift tempo session. Overall it was tiring but finished everything quicker than normal so should feel fresher tomorrow.
1 June
Jumps, 4
Drills E x 2
Starts
Blocks, 15, 3x40m
2 x 80m (12 mins)
High Pulls – 2 x 4 x 63kg
Rows – 2 x 8 x 41.8kgNot that sharp today, once I used the race day mentality while lining up that helped my blocks and the last two 40’s were solid. 80’s in (9.72, 9.66), I wasn’t happy at the time but that’s near to the form I had 3 weeks ago and the easy week will help more over the next few days.
2 June
Drills, (ankling, ACK, butt kickers, cycling)
Tempo, 34443It felt good to do extra drills (and avoid med ball!), tempo still worked me and I think it probably will every Wednesday.
3 June
Jumps, 4
Drills E x 2
Starts
Warmup runs
4 x EFM 120m (11 mins)
Pull ups – 2 x 10
Clean Pulls – 2 x 4 x 63kgQuite pleased with my top speed, technique was fine and I felt strong through the line on every run.
5 June
Trek, 2 x 20m
Drills E x 2
Blocks, 2×15, 2x30m
2 x 150m (20 mins)
Box Squat Jumps – 3 x 5
Front Squats – 2 x 5 x 101kgGood session, I over-thought the first 150 and had hips too high and was a bit of a mess, plus I think I stopped the timer a metre or so after the line. Second one I tried not to think and to just run. Times (17.90, 17.43). Finished with weights.
6 June
Bench Press – 8 x 67.5kg, 5 x 76.5kg, 3 x 83.2kg, 4 x 81kg
Pre-Comp – Week 2
7 June
Jumps, 4
Drills E x 2
Starts
3 x 30m 3 point
70, 80, 90m (9 mins)No shortage of energy but didn’t feel powerful accelerating. I think the problem is I’m so used to Saturday then Tuesday, and I’m a day early which has thrown my body off. Ran (8.50, ?, 10.69), quite annoyed I double tapped the button on the 2nd run. Last two felt best, I find the less I think about cues the faster I can run.
8 June
Drills ACK x 2
Tempo, 34434Track was wet but got round and ran a bit faster for some of the runs.
10 June
Throws, 5
Drills E x 2
Starts
Falling 30, 40m
80, 100, 130, 160m (10/13/16 mins)
Pullups (wide arm, full extension no momentum) – 11, 10, 10
Hang Cleans – 2 x 4 x 63kg
Hip Extensor Res. Band – 3 x 10
ISO HS hold – 3 x 15 secs
Standing Knee Extension Res. Band – 3 x 10Didn’t race yesterday due to downpour and wind. Mish-mash of distances today, just wanted to get a few times down and work on top speed. Probably set off too cautiously in the 160m as I was holding to the line well in the other runs. Times were (9.59, 11.68, 15.13, 18.87). Did new resistance band exercises and felt good.
12 June
Box Squat Jumps, Depth Jumps (75cm)
Drills E x 2
Starts
Blocks, 2×15, 2×30, 3×40, 1x50m
Box Squat Jumps – 2 x 5
Shock Jumps – 1 x 5 x 75cm
Front Squat – 1 x 6 x 101kg, 1 x 4 x 105.5kg
Bridges 75 sec (+ 5 Harry Abs)Couldn’t do trek after jumps but prefer the jumps on a Saturday morning. Blocks were shaky to begin with but once I raised my hips, removed tension and drove forward it was good. Remembered to do abs!
13 June
Bench Press – 8 x 67.5kg, 5 x 77.5kg, 3 x 82.5kg, 1 x 95kg, 0 x 100kg, 5 x 80kg
Tried bench round mates house, 100kg was unnecessary but he wanted to see how I’d handle it.
Comp – Week 1
14 June
Jumps, 5
Drills E x 2
Starts
2 x (80, 90, 100m) 9 mins/12 mins btw sets
Straight Leg Pull Back Res. Band – 3 x 10Really tired by the end, could barely get off the ground after the final 100m. Times were variable, (9.75, 10.53, 11.69, 9.69, 10.72, 11.69).
19 June
Box Squat Jumps, Shock Jumps (75cm)
Drills E x 2
Starts
2 x 40E20F (10 mins)
30m 3 point
2 x 120m (9 mins)
200m
Straight Leg Pull Back Res. Band – 3 x 12
Harry Abs – 5First session since Monday, pretty tiring, did the long runs with Judson. Tried a high knee approach to the first flying run but that really didn’t work. 120’s were pretty good, (14.10, 14.13) and I held on until the last 25 of the 200m (24.57) but was knackered afterwards.
20 June
Bench Press – 8 x 67.5kg, 5 x 76.5kg, 2 x 83.2kg, 6 x 76.5kg
Not my best, bit rusty after a week off.
- You must be logged in to reply to this topic.