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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.
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 7
10 May
Drills A x 2
Tempo, 1231331231
Gas, Pain reps (6kg)
Waterloo, Agony repsNot done a full session in a week and it took its toll in the 300’s. Pushed myself to finish, then worked through the circuits at a high intensity and was pretty knackered by the end.
11 May
Jumps, 5
Drills E x 2
Starts
Blocks, 2×10, 2×20, 25, 30m
3 x 100m (8 mins/10 mins) 3pt
Clean Pulls – 3 x 4 x 72kg
Seated Abduction – 2 x 20
One Arm Barbell Rows – 3 x 8 x 38.5kgTook massage stick down to the track and used it between runs. Jumps were fine, stayed at 105cm. Quite happy with blocks, once I got rid of the tension and kept hips up I drew it out to 30m. Did timed runs from a 3 point start so that I’m definitely quicker than them, as it’s no use being slower than training times. Bit of a headwind, ran (12.31, 12.22, 12.15). First one was cautious, the other two were good just lacking strength from my time off.
12 May
Drills ACK x 2
Tempo, 4,4,4,3,3 (19s and 18s)
Pillar, Pain repsGot fitter last year with this, figure with a slower pace and harder breathing it’s better for me. Managed pretty well, couldn’t have gone 500 at 19 sec without falling apart.
13 May
Jumps, 5
Drills E x 2
Starts
Blocks, 2 x 15, 2 x 30m
80, 90, 100m (10/11 mins)
Swiss Ball kicks, 2 x 20 secs
Front Squat – 3 x 7 x 87.5kg
ISO Hip Hold – 3 x 5kg x 15 secs
Vertical Pushups – 2 x 7Good jumps, second lot up to 110cm. Very pleased with blocks, good power and hips were up, only had to massage the leg after the first 30m one. Longer runs from 3 point in (9.72, 10.90, 11.91), pleased with those as Tuesday was worryingly slow. Front squats were good once I moved my hands in, should up in next week.
15 May
Trek, 2 x 20m
VJ Test (55cm, 57cm)
Starts
30m falling
2 x 30m 3 point
3 x 120m (15 mins)
Pull Ups – 2 x 11Vert. was good considering I didn’t feel too springy doing skips for height. Legs didn’t feel the same as each other in the 30’s so made sure to do equal massaging on each. The first two 120’s were too aggressive and tense in the first 40m and I must have faded although held technique ok. The last run I had gone over my legs with the stick and made sure to be smooth and have no tension at the start. Times were (14.22, 14.12, 13.87).
16 May
Box Squat Jumps – 3 x 5
Back Squat (45cm) – 5 x 128.5kg, 2 x 5 x 133kg
Bench Press – 2 x 5 x 81kg, 2 x 85.5kg, 4 x 76.5kg, 5 x 67.5kg, 6 x 58.5kgMade my box higher for squats as there are benefits of having more on your back and my legs never go beyond 90 degrees when I run. Bench was down, possibly the diet.
SPP – Week 6
3 May
Drills A x 2
Hurdle Mobility
Tempo, 123 123 1231
Waterloo, pain reps
Gas, pain repsMassive wind going across the back of Brockington, so anything after 100m was a real fight. Abs are a little sore from the week before but got through circuits okay.
4 May
Jumps, 5
Drills E x 2
Starts – glute painHad to call it a day very early in that session, as I couldn’t go flat out to 10m without the glute compromising my technique. Texted Tom and he said it’s likely to be a tight piriformis that’s pinching the sciatic nerve, so found some new stretches and did sets of 45 secs of that as well as foam roller and golf ball.
7 May
Jumps, 5
Drills E x 2
Starts
Blocks 2 x 15, 1 x 20, 1 x 30
80m relaxed (9.32)48 hours of intermittent stretching of glute, hams, quads & hip flexors, and some spasms in my hamstring, so wanted to try the leg out before Sunday. Flew up on jumps, it was at 105cm but I felt good. Blocks were fine to 15m, tried to be 98%, and no problems by 30m. The 80m was a little awkward transitioning as I didn’t know whether to push it or not, but the time reflected the fact that I’m rested and the glute work has loosened my legs up.
Nat massaged my glute and the top of my hamstring and found some tight spots, so once that’s recovered I should feel pretty good. I’ll see how it goes on Sunday, I’d be happy to set a season’s best and get to the end without being impeded, it’s not the best run-up and making the final would be a bonus.
9 May
Crawley
100m – 12.0. Pretty sluggish start, looking at the video my upright running was good and just the lack of training this week that led to the time.
SPP – Week 5
26 April
Drills A x 2
Tempo, 1231331231
Gas, Agony reps
Waterloo, Agony repsPretty conditioned now, no trouble at all.
27 April
Jumps, 5
Drills E x 2
Starts
Blocks – 2×10,3×30,50m
3 x (35E/25F) (7 mins)
3 x 70m, 35m IL (10 mins)
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 20Good blocks, need to keep elbows in brushing sides as I get to 30m. Flying runs were better with the shorter distance.
28 April
Drills ACK x 2
Tempo, 123123132
Pillar, Agony repsStill surprised at how good I can hold my speed in the 300s. Powered through Pillar, agony is very manageable for all the circuits now.
29 April
Throws, 5
Drills E x 2
Starts
2 x 30m
4 x 80m (37.5m IL) (7 mins)
90m (90 sec) 90m
Swiss Ball kicks, 2 x 15 secs
Front Squat – 3 x 7 x 87.5kg
ISO Hip Hold – 3 x 5kg x 15 secs
Vertical Pushups – 1 x 7, 1 x 6Was doubtful about my glute beforehand and chopped 40m acceleration in order to get the runs over with. Turned out to be a speedy session, clocking (9.31, 9.19, 9.31, 9.34) for 80m, and (10.25 / 10.66) for the 90s, with a slight wind. Was super-charged in Swiss Ball kicks but burned out by 15 secs so cut them short. Iced my glute for 10 mins, will do it again this afternoon if I can still feel it.
1 May
Trek, 2 x 20m
Starts
Blocks, 2 x 15, 2 x 30m
4 x EFM 150m (10 mins)
Modified Ab Workout (Fuzz Ahmed)Used massage stick on lower glute/upper hamstring while rolled on my back, seemed to give me more ROM in leg swings and dull the pain. Blocks were a touch tense, got away well enough but need a more fluid arm action. 150’s were pretty good, intended to do 120s but Kylie was up so trained with her and Will.
2 May
Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 22.5 inches (57cm)Found some chalk this time to make a mark. Pleased and a little surprised at the increase in the step in (4cm). I was talking to a guy who’d got to week 12 with no increase, rested up and tested in each of the next 3 weeks and it went up a little each time, so hoping for something similar.
VJB Plyometrics (Week 8)
Power Skipping – 2 x 40m
Box Squat Jumps – 2 x 6
Shock Jumps – 3 x 5 x 75cm
SL Calf Raises – 2 x 8
Back Squat – 3 x 5 x 124.2kg
Bench Press – 1 x 5 x 83kg, 2 x 5 x 85.2kg