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Comp – Week 1
10 January
DB Rows – 3 x 8 x 40kg
DB Front Raises – 1 x 8 x 5kg, 2 x 8 x 7kg
A1 Alternate DB Bench – 2 x 14 x 39kg
A2 Explosive Pushups – 2 x 8
Front Bridge 120 secs
Side Bridge 80 secsSome of the other sprinters are already down to 5,4,3 reps for exercises so I’m lowering reps from 8-10 to 6-8 or 6-8 to 4-6. I think upper body is more conditioning than pure strength so that will be higher, but hip thrusts, stiff legged deadlifts etc. will be 6 reps. I’ve shifted a few things about so no hamstring work on saturdays with the new plyos.
I was comfortable with 39kg in each hand for alternate bench and it didn’t feel like much of a jump in weight. Front raises replace plate toss due to a well argued point in favour of the former. 7kg was enough to feel it working but allow perfect form.
11 January
Skips: distance, height x 3
Jump-Jumps, 5 x 105cm, 5 x 110cm
Drills E
Strides, 60m
20m, 2 x 30m falling
Blocks – 4 x 20m, 2 x 30m
2 x 40E20F (7mins)
2 x 60m (8 mins)
Power Cleans – 3 x 1 x 88.5kg, 1 x 93kg, 1 x 96.5kg, 1 x 100kg !!!
Stiff Legged Deadlift – 2 x 6 x 126kg
Res. Band Hip Flexor Pull Throughs – 3 x 8
Eccentric Calf Lower – 3 x 15 x 10kg (Gastroc), 3 x 15 (Soleus)
Ab Circuit, 6 minsBit of an epic session. I had a sports drink during track and that seemed to help get the extra calories in. All my blocks were very similar, which was good but I felt there was more acceleration to be tapped into. Timed the 60m from the moment I finished falling, 7.44 and 7.40 (mondo), can’t compare that to anything but it felt a little sluggish and my hips weren’t up at 30m. Power cleaned 100kg, took a lot out of me and I’m shattered now.
Resistance band work and calf lowering are recommendations from a physio who saw me run, will see how those pan out. I have another thing where I have to write the alphabet with my big toe, strengthens ankle I think. Oh and GC, Soleus is just straight leg/bent leg, up on two legs, down with one.
Note to any sprinters: he said most people think they need strong plantarflexion to ‘push off’ when your foot is behind you, when in actual fact there is very little force there and a strong dorsiflexion is more important because when your foot hits the track at top speed you want to limit/control your ankle movement there and not collapse under the forces.
12 January
Drills A, B, Butt Kick, Bounds
Tempo 2 x 400m, 2 x 300m Grass (2 min 30)
GS2
Running Arms – 2 x 80, 4 x 50
A1 Bench Press – 5 x 68.5kg, 5 x 78.5kg, 8 x 90kg
A2 Explosive Pushups – 3 x 8
Dips – 3 x 22Good drills. Tempo on grass to save my calves for sprinting, ran one lap in around 78/80 secs and a long 300 in 62/64. Weights were fine, rear delts and upper back are tight either from yesterdays or Monday’s weights.
13 January
Throws, 4
Line Hops, 3 x 20
Drills E
Starts
Strides, 2 x 60m
2 x 40E25F (7 mins)
2 x 3 x 60m (5 mins/10 mins)
Back Squats – 5 x 101kg, 5 x 116kg, 8 x 131kg
SL Eccentric Ham Curls – 2 x 8 x 25kg
Bird Dogs – 2 x 20
Eccentric Calf Lower – 3 x 15 x 10kg (Gastroc), 3 x 15 x 10kg (Soleus)
Reverse Crunch Hold – 4 x 30 secsHad a problem with the outside of my right knee doing throws, felt really tight above the joint, had to massage stick the IT band to sort it out. Flying runs were really good, pumped my arms along with hot coals cue and felt quick across the ground. First 60m was shit, hips were down and transition was poor, picked it up after that for a good series 7.53 7.37mon 7.28, 7.41 7.28mon 7.41. Had a 45 minute break and did weights, squats were difficult as I had a tired core. After the first set of hamstring curls I got cramp in my right HS, stretched it out and continued the session.
15 January
Hurdle Mobility
Seated Jumps – 2 x 4 x 105cm
Rebound Jumps – 3 x 5 x 40cm->100cm
Double Leg Standing Jump – 6 for 15.75m, 6 for 15.85m (average 2.64m), 6 for 15.75m
SL Box Jumps – 3 x 10 x 15cm
Muscle Ups – 1,1,3,3,5
Dips – 3 x 20
Front Squats – 5 x 72.5kg, 5 x 83.5kg, 9 x 95kg
Hip Thrusts – 1 x 7 x 90kg, 2 x 6 x 95kg
Ab Crunches – 4 x 75
Side Bridge, 2 x 80 secsLooser from stretching, if not that much fresher after a rest day. I am tweaking my weekly layout as my energy isn’t high enough for both speed sessions. Next week is leading up to a race but in future I think Tuesday front squat, Thursday back squat, power cleans alternate Saturdays. My muscle ups were much better and I managed five in the final set. I wasn’t taking front squat seriously and the bar slipped off my shoulders as I descended for tenth rep, that’ll teach me to focus in future.
16 January
8 x (20m drill, 20m drill + 50m run out)
SL Hops, 3 x 30m
Walking A’s, 100 repsHave a really good feeling about doing that workout, much better than 150’s. I struggled to hold my hips up right to the line on the last drill, shows me that it’s tiring. Finished with a technical drill to cement good form.
Pre-Comp – Week 2
3 January
DB Rows – 3 x 10 x 30kg
Plate Toss – 3 x 12 x 10kg
A1 Alternate DB Bench – 2 x 20 x 31kg
A2 Explosive Pushups – 2 x 7
Front Bridge 90 secs
Side Bridge 60 secs4 January
Repeat Box Jumps – 3 x 7 x 100cm
Drills E
Starts
Strides, 60m
Accels – 20, 30m
Blocks – 3 x 20, 2 x 30m
4 x 40E20F (7 mins)
Power Cleans – 3 x 1 x 78.5kg, 3 x 1 x 83.5kg
Good Mornings – 2 x 9 x 60kg
Ab Circuit, 4 minsQuads were aching before I started, have quite tired legs from the previous week. Jumps were harder than they have been, blocks were okay and the flying runs were quite good. Didn’t have the enthusiasm for weights just wanted to get it done.
5 January
Drills A
Tempo – 4 x 300m (2 mins) in 51 secs
Pillar
Running Arms – 2 x 80, 4 x 50
A1 Bench Press – 5 x 42.5kg, 5 x 52.5kg, 5 x 62.5kg
A2 Explosive Pushups – 3 x 7
Dips – 3 x 15Chucking it down with rain/hail, headwind for 200m of the way, did not enjoy that tempo. My legs were seizing up after the first rep but I hit the times. Circuit and weights were fine, still feeling my quads so need yet another day before I’m fresh.
6 January
Throws, 4
Drills E
Strides, 2 x 70m
2 x 3 x 70m (5 mins/8 mins)
Back Squats – 5 x 60kg, 5 x 75kg, 5 x 90kg
Stiff Legged Deadlift – 2 x 8 x 88.5kg
Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secsFelt a little better today, could tell from slowing down that I had a little more bounce and energy. 70m is a long way and I was able to try two or three different positions at top speed and found the right one by the line. Weights were chilled.
8 January
Seated Jumps – 2 x 5 x 100cm
Rebound Jumps – 3 x 5 x 40cm->100cm
Double Leg Standing Jump – 6 for 14.50m, 6 for 15.25m, 6 for 15.55m
SL Box Jumps – 3 x 10 x 15cm
Muscle Ups – 6 in total
Dips – 3 x 15
Front Squats – 5 x 42.5kg, 5 x 55kg, 5 x 65kg
Sliding HS Curl – 3 x 8 x 10kg
Hip Thrusts – 2 x 8 x 60kg
Ab Crunches – 4 x 50
Side Bridge, 60 secsI know it’s an easy week so I shouldn’t be ADDING stuff, but I have a few new exercises. The double leg jumps are so I get better at projecting my power forward rather than up, the mini box jumps are plyometric and should help with ankle stiffness and the muscle ups are an explosive equivalent to regular pullups.
I really enjoyed the new plyometrics, if you divide my standing jump distance by six you get an average of 2.59m, I know 3m standing long jump is quite big time so maybe ~2.80m would be a good target. I butchered myself head to toe with a massage stick yesterday and I’m feeling super-fresh today.
9 January
Drills ACK, Bounds
Tempo, 3 x 150m, 2 x 150m (2 mins/5 mins)Ran them in around 21 seconds, had to use the back straight as there was ice on the 200m bend. Stopped a rep early as track was booked by relay squad. Didn’t feel amazing today but there was a headwind and the distance was inaccurate.
Pre-Comp – Week 1
27 December
Drills ACK, Bound, Reach with Hip
Tempo 3 x 4 x 100m (30 secs/2.5 mins)
WeightsQuite tiring in tempo, was really aware of my hamstrings but after a bit more warming them up they were ok for the last set.
28 December
Repeat Box Jumps 3 x 8 x 100cm
Drills E
Starts
Strides, 60m
20, 30m 3 point
Blocks 2 x 20, 2 x 30, 2 x 40m
4 x 40E20F (7 mins)
60m
Power Cleans – 2 x 1 x 86kg, 1 x 88.5kg, 1 x 91kg, 1 x 94.5kg P.B., 1 x 95.5kg P.B.
Good Mornings – 2 x 9 x 67.5kg
Ab Circuit – 5 mins 30Pleased with both 40’s from blocks, came up nicely and held a slight forward lean. The flying runs were also good, kept position and could work on the hot coals cue for the last few. Power clean PB despite having last week at home, can’t ask for more than that.
29 December
Hurdle Mobility
Tempo 4,4,3,4
GS 2
Gas
Running Arms -3 x 90
A1 Bench Press – 5 x 77.5kg, 3 x 87.5kg, 6 x 97.5kg
A2 Explosive Pushups – 3 x 8
Dips – 3 x 20Quite unfit when it came to tempo runs, make it through in all the times though. Circuits were fine and a solid weights session.
30 December
MB Throws, 5
Drills E
Starts
Strides, 2 x 70m
2 x 4 x 65m (4 mins/7 mins)
Back Squats – 5 x 112.5kg, 3 x 127.5kg, 3 x 142.5kg
A1 Stiff Legged Deadlift – 2 x 7 x 121kg
A2 Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secs65m is a lot harder than 60m, first 10m was as good as it has been before and upright running felt a lot more precise and fluid. Didn’t push it in squats due to last weeks failure so I’m not feeling too tired right now.
1 January 2011
Seated Jumps – 3 x 5
Rebound Jumps – 3 x 5
Front Squat – 5 x 81kg, 3 x 92kg, 9 x 102.5kg
Hip Thrusts – 3 x 10 x 80kg
Sliding HS Curl – 3 x 10 x 15kg
Ab Crunches – 5 x 60
Side Bridge, 80 secsDon’t know what’s happened to my front squat but I seem to have jumped in strength and i’m finding it weird to rep 102kg easily. Hip thrusts and HS curl were both quite intense.
2 January
Drills ACK, Bound
Tempo 3 x 3 x 150m (2 mins/6 mins)Pleased with that session, it took me a few runs to get going but by the end I was running low 20’s. Averaged 20.4 for all runs, with two sub 20’s in the last set. My breathing was only really worked after the last rep, so that was good to know I’m in shape.
SPP – Week 8
21 December
Bike Workout, 4 x 20 secs, 4 x 25 secs, 4 x 20 secs (2 mins between reps)
Quads didn’t fatigue like they normally do, think the difficulty was just right.
22 December
Bike Workout – 3 x 5, 45 on 15 off (4 mins)
GS 2
GS 1
PillarGlad to get a full workout in, wouldn’t have done much more up at Loughborough except drills.
23 December
Throws, 5
Drills E
Starts
Strides, 2 x 60m
30m 3 point
2 x 4 x 60m (4 mins/7 mins)
Running Arms – 3 x 80
A1 Bench Press – 3 x 72.5kg, 3 x 82.5kg, 7 x 92.5kg
A2 Explosive Pushups – 3 x 8
Dips – 3 x 20
Back Squats – 3 x 105kg, 3 x 120kg, 6 x 135kg
Stiff Legged Deadlift – 2 x 8 x 118.5kg
Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secsLittle bit sluggish in the drills, bit uncoordinated. The runs were good again, acceleration is excellent but only remembered the high hips cue for the last two runs. Weights were tiring, 5/3/1 was a rep or two short for bench and squats, but everything else seemed fine.
25 December
Seated Jumps – 3 x 5
Rebound Jumps – 3 x 5
Front Squat – 3 x 76kg, 3 x 86kg, 12 x 97kg
Sliding HS Curl – 2 x 10 x 10kg, 1 x 10 x 15kg
Hip Thrusts – 2 x 10 x 75kg, 1 x 10 x 80kg
Ab Crunches – 4 x 45
Side Bridge, 75 secsNice quick session, excellent front squat and pleased with the progression of all my lifts.
SPP – Week 7
13 December
Drills ACK, Bounds
Tempo 3 x 3 x 150m (2 mins/6 mins) avg 20.8
3 x pullups (16, 16, 12), dips (20,20,20)Wasn’t too sure what pace 150m should be done in. Although 21 felt fast it wasn’t as tiring as normal sessions are, possibly due to the rest period of 6 minutes which may be cut down next week. Fastest rep was a 19.55, got a bit carried away there. Pullups and dips were fine, should focus more on then for arm conditioning than bench press etc.
14 December
DB Rows – 3 x 10 x 37.5kg
Plate Toss – 3 x 12 x 15kg
A1 Alternate DB Bench – 18 x 36kg, 14 x 36kg
A2 Explosive Pushups – 2 x 8
Ab Crunches – 4 x 3015 December
Repeat Box Jumps 8 x 95cm, 2 x 8 x 100cm
Drills E
Starts
Strides, 60m
Accels – 20, 30m
Blocks – 2x20m, 2x30m, 2x40m
3 x 40E20F (6 mins)
60m
Power Cleans – 3 x 1 x 86kg, 1 x 91kg, 1 x 93.5kg P.B., 1 x 91kg
Good Mornings – 2 x 8 x 67.5kg
Ab circuit – 5 minsPleased with the box jumps, was cutting it fine on the last two reps. Keep forgetting to do strides!!! Blocks were pretty good, didn’t have a single focus that worked well so I looked at maintaining forward lean, big arms, hips up and taking my time in the first 10m with strides. For the flying runs I worked on bringing my knees up, with the best cue being to do a sort of high knees drill going into it rather than trying it at 30m. Weights were good, quite a long session but all solid stuff.
16 December
Ankling, Drills A, Bound, alt. leg drills
Cross-Trainer 3 x 5 (45 on 15 off) lvl 11, 125W
GS1, 2
Nekka
Running Arms – 3 x 70
A1 Bench Press – 5 x 67.5kg, 5 x 77.5kg, 9 x 87.5kg
A2 Explosive Pushups – 3 x 8
Dips – 3 x 20Added some asymmetrical drills to work on co-ordination. Cross trainer was great, can reduce the recovery over the next few weeks. Circuits tired my arms out for weights but I still managed good numbers in bench.
17 December
MB Throws – 5
Drills E
Starts
Strides – 2 x 60m
2 x 4 x 60m (4 mins/7 mins) (2 reps on Mondo)
Back Squat – 5 x 97.5kg, 5 x 112.5kg, 10 x 127.5kg
A1 Stiff Legged Deadlift – 2 x 7 x 118.5kg
A2 Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secs
Side Bridge – 70 secsThrows were good, did 5 explosive ones in succession then had a little break, seemed to get my CNS fired up. Drills are ok, will add a new one in future. The first few 60’s were okay, worked on forward lean, high hips to accommodate a higher knee action and arms free of tension. After a run on mondo I was able to take my time in the first 10m and really transition well to upright running. I was very pleased with the second set of runs. Weights were good, strength is still there after my easy week.
19 December
Seated Jumps – 5 x 100cm, 2 x 5 x 105cm
Rebound Jumps – 3 x 5 x 40cm->100cm
Pullups – 14,14,11
Dips – 20,20,20
Front Squat – 5 x 70kg, 5 x 81kg, 14 x 92kg
Hip Thrusts – 2 x 10 x 70kg, 1 x 10 x 75kg
Sliding HS Curl – 1 x 12 x 5kg, 2 x 10 x 10kg
Ab Circuit – 5 minsBit happier with my seated jumps but the rebound ones should really be higher. Got quite a few reps on front squat, 5/3/1 is promising.
