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SPP – Week 2
11 April
Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dribble ACK – 2 x 20m
SL Scissor w run out – 2 x 20m
2 x 40m Build Ups
Hurdle Mobility 1 – 3 sets
Tempo – 111,2121,3121,111 in 16.9, 35.9, 54.2 secs
Waterloo (15 reps) – 4:20, 4:27
Tank (10 reps) – 6:14
Abs – 5 minsTough but enjoyable session, very close to my target times and breezed through the circuits.
12 April
Warm Up 1
CMJ – 3 x 5
Blocks – 4 x 10m, 4 x 20m
3 x EFM 60m
3 x FMF 60m
Back Squat – 3 x 5 x 110kg
Bench Press – 3 x 5 x 85kg
DB Rows – 3 x 6 x 40kg
Weighted Pull Ups – 3 x 6 x 12.5kgDry track, 13 degrees, -4 m/s wind. I dragged my GoPro out and shot at 240 FPS to catch my block starts, expecting that the cone I set up to catch my 3 metre time would report back differences of ~0.10 seconds as it has done previously. No such luck, a painfully consistent 0.71-0.74 seconds, and on two occasions it didn’t register, which based on the great starts I had probably means I dipped under the 0.70 detection threshold. For my final two 20m starts I extended it to 4 metres and the chip then started acting up so I only recorded one run (0.85 secs). I will try again next week.
The session overall was good, 1.83-1.86 secs to 10 metres and 3.12-3.15 secs to 20 metres. The 60m runs were all in 8.05-8.15 secs with the flying 20’s at 2.31 secs – though hard to judge as I wasn’t coming into them at top speed. Pleased regardless as that would be a wind adjusted ~1.13 secs per 10m without being flat out.
13 April
AM Session
Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dribble ACK – 2 x 20m
SL Scissor w run out – 2 x 20m
2 x 40m Build Ups
Bleep Test – level 10 shuttle 11
Hurdle Mobility 1 – 2 setsPM Session
Nekka – 2 x 15 in 1:37, 1:30
Tank (15 reps) in 8:45
Abs – 5 minsI needed to film a bleep test tutorial video and decided to slot it in nicely in place of tempo. If anything it was less demanding, my peak output was higher but it was only a few hundred metres of hard running so it almost worked as a deload session.
14 April
Warm Up 1
MB Throws – 3 x 5
2 x 60m Build Ups (to 90%)
3 x 3 x 120m (4.5 mins / 8 mins) in 17.9, 17.5, 18.3, 17.4, 17.2, 16.5, 16.2, 16.4, 16.4
Step Ups – 3 x 7 x 50kg
RLESS – 3 x 6 x 70kg
Plate Hyperextension Rows – 3 x 8 x 20kg
RDL – 3 x 6 x 85kg
Swiss Ball kicks – 3 x 20 secsStupid wind, must have been -6 m/s so I had that in mind when judging my times. The goal was for the final set to be 90% and the previous sets to be 1 second slower, so target times of 18, 17, 16 secs. I coped well but couldn’t fight the wind any more in the last reps.
Nice set of weights, keeping it light on step ups and heavier on the other exercises. RLESS was manageable as was RDL, moved to 2.5 mins rest which makes all the difference.
15 April
Rest
16 April
Warm Up 1
Trek – 3 x 20m
2 x (3 x 60m) with 25m IL (2 mins/5 mins rest) in 8.2 secs (20m in ~3.3 secs)
2 x 90m with 25m IL in 11.90 secs (30m in ~4.5 secs)
Back Squat – 5,5,4 x 100kgDamp track, 12 degrees, -4 m/s wind. Not that sharp today. I felt really fresh during my commute yesterday morning, but by the end of the day I was achey and quite run-down, despite not doing anything. The runs were all very flat with no zip in the acceleration phase. I’m still not used to squats, by the 5th rep my breathing was a bit weird and on the final set my legs had the strength but I ran out of air and bailed.
Short on time so I’ll do the upper body weights tomorrow.
17 April
Bench Press – 3 x 5 x 85kg
DB Rows – 3 x 6 x 40kg
Weighted Pull Ups – 3 x 6 x 12.5kgShort and sweet.
Comp – Week 8
2 March
Jumps, 4
Throws, 4
Starts
Falling 2 x 20
3 point 2 x 30
4 x 60m (14 mins)
Donkey Kicks – 2 x 20 x 2.5kg
Bench Press – 8 x 78.5kg, 5 x 87.5kg, 4 x 92kgWas initially annoyed about jumps, but I’ve continuously kept it at a higher starting height, so it’s not fair to compare with before Xmas in terms of clearance. Falling and 3 points were good, first two 60s my legs didn’t feel like the muscles were working perfectly, but after leg swings they perked up and the last two were solid. Weights were fine, good bench.
3 March
Drills D x 2
Tempo, 1221, 1221
Modified Ab Circuit (Fuzz Ahmed)Definitely having my breathing worked more by the slower run, also running a wider arc on Brockington. Abs were fine, feel good.
4 March
Jumps, 4
Starts
Blocks 20, 30, 40
2 x 60m 95% (14 mins)Did all three types of jumps and no throws. Excellent blocks to 30 and 40, held back too much in the 20. Have to think about driving the glutes and mid-body through to 30m. 60’s were both brilliant, took it about 98% and flew down the track.
6 March
Sussex County Champs – 60m Indoors
Heats – 7.45. Pretty good start, not the best transition and needed shoulders down hips up at top speed.
Semi – 7.5 ht ???. Actually 7.6 ht but less about that. Much better start, great transition and was on the shoulder of the winner and as it was 1 automatic place I tensed up a bit in an attempt to beat him. Unless he ran much slower then I’d say that was faster than the heat.
7 March
Eton Open
Race 1 – 7.51. Not a full warm-up as I was late. Drawn in lane 3 of the final heat (ranked fastest to slowest), so had a little girl in lane and the other guy who was late in lane 5. Fantastic start, pretty happy with transition (leading to 20m) and then 25-35m maybe lacking that oomph from all the travelling and competing. It’s a fair reflection given I was 96% but I feel I could’ve matched my PB fresh.
Race 2 – 7.58. Only just stopped rocking when he called set and I forgot the loaded spring cue in the blocks, so didn’t explode out and as a consequence I was chasing the whole way. I made sure to have shoulders down hips up around 40m and I could feel the fatigue at top speed.
4 races in 2 days, without the travelling (14 hours since Friday eve) and the implied loss of eating routine I would’ve come out with a better set of times, but I’m injury free, have beaten my 7.55 PB in 10 races and know that I could’ve run faster fresh. I would be belittling my form in Dec/Jan to expect a PB just from lining up, and at the same time I can make mistakes and replicate 7.4/7.5 times.
Comp – Week 7
22 February
Drills
Run outs from step over knee, fine.23 February
Jumps, 5
Throws, 5
Starts
Blocks, 20, 30, 40, 50
4 x 70m (15 mins)
Donkey Kicks – 2 x 20 x 2.5kg
Seated Abduction – 2 x 20
Bench Press – 8 x 78.5kg, 2 x 5 x 87.5kgJumps could be better, didn’t land all of them. Great blocks, happy with those. Took a longer recovery for the runs and it helped, need to implement that in blocks and be patient. Top speed was there after 15 mins but when the first one was 12 it was lacking. Didn’t worry about steps at top speed as you can’t influence your speed in the air so big strides aren’t always the best.
24 February
Drills D
Tempo, 122, 121, 221
Circuits, 1 x 20
Modified Ab Circuit (Fuzz Ahmed)No gymnastics on a wed since bench the day before. Sore calves so only the one set of drills. Quite tiring doing the tempo, slowed the pace in 200’s and high knees into the 1’s, I like it. Done in 75 mins, easy.
25 February
Throws, 5
Jumps, 5
Starts
Blocks, 20, 30, 30
4 x 70m (12 mins) relaxed
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 40Didn’t land all the 115cm jumps. Blocks were fine, really pleased with the relaxation and technique during the 70m runs. Only 2 sets of weights, keeping it easy.
27 February
Trek, 20m
Starts
3 x 30m (falling, 3 point, blocks)
Blocks, 2 x 60m (12 mins)
3 x 80m (15 mins)
Clean Pulls – 3 x 7 x 72kg
ISO HS Hold – 3 x 15 secs
Bench Press – 3 x 7 x 81kgDidn’t manage all of trek as I forgot straight leg bounds. I felt pretty zippy in all the 30’s. Blocks were good overall, reaction wasn’t the best and could’ve had a better first few steps both times. 80’s were good, keeping the shoulders down and maintaining through the line. Have done blocks 5 speed sessions in a row, so due for a break as it seemed lackluster in the first 5m today. Weights were good.
28 February
Drills D x 2
Tempo, 122, 121, 221
Circuits, 1 x 20
Pullups 10, Dips 15, HandstandTempo was fine, the slower and more aerobic approach makes it harder to complete. Breezed through circuit, could feel abs a bit and had no enthusiasm for gymnastics so did a quick set and went home.
Comp – Week 6
15 February
Drills, D
Tempo, 12212, 2121
2 x (jumps 10 x 80cm, lunges 30)Quads were aching from Sunday, tempo was good but last 200 took more out of me than I expected so chopped the last 2. Jumps and lunges, if my DOMS goes from my quads I’m looking to be in good shape.
17 February
Sheffield
Race – 7.55. Cracking start… Marcel false started, called back. (watched video, so..) Out okay, acceleration was maybe a little short of what I can do, and then I stopped accelerating before 30m and seemed to have a low thigh drive and generally poor top speed. I have been overdoing the weights and didn’t chop tempo or circuits as I would have if I wanted to peak for this, but it’s clear how much it takes away from my performance. I was initially pissed off, but looking at the video with a non-existent top speed I can’t expect to break my PB as it would be an insult to the shape I was in a few weeks ago when I ran it. I’m still optimistic about Counties and I think a reduction of weights/tempo and general taper will do me the world of good, as I see from today that I need the rest.
Back Squat – 7 x 108.5kg, 7 x 113kg, 3 x 7 x 117.5kg, 11 x 108.5kg
20 February
Trek, 2 x 20m
Starts
3 x 30m (falling, 3pt, blocks)
Blocks, 2 x 60m
70, 80, 90m (8 mins)
Clean Pulls – 3 x 7 x 72kg
ISO Hamstring Hold – 3 x 15 secs
Bench Press – 3 x 6 x 81kg fastNo longer have tempo on Saturday. 30’s were great, as were the 60’s from blocks. In the longer runs I still lack top speed, but that could be due to the squats on Thursday and I shouldn’t be too concerned. Explosive weights, only clean pulls and resistance bands, give my legs a rest.
21 February
Drills D x 2
Tempo, 4, 3, 3 x 100m (45 secs/ 4.5 mins)
Circuits, 1 x 20
2 x (hard pullups 14, dips 20, handstands)
Modified Ab Circuit (Fuzz Ahmed)Tried a step over knee drill into my tempo runs indoors, they felt great and I was cruising to 15 sec runs, but I’d eaten too soon and felt a bit ill holding form so had to chop reps. Took out the pelvic floor exercises due to hip flexors and put in ab wheel and side to sides.
Comp – Week 5
8 February
Drills
Myofascial Upper & LowerStill getting over my cold so didn’t love coming in to do drills. Got through it and did both sets of myofascial to give me the best chance of being ache free, illness free and ready to go for speed tomorrow.
9 February
Jumps, 5
Starts
Blocks, 3×30, 2x40m
60, 70, 80, 90m (10-12 mins)
Henks, 2 x 20 secs
Bench Press
Ab Circuit (Fuzz Ahmed)Good jumps again, standing one is better than the running one, need to work on a bigger jump in and more force through the floor. Blocks were alright, not at my best with illness still going on. The longer runs were good, really relaxed for the 90m and didn’t fight to the line, that was the best one. Same bench as last week.
10 February
Drills D x 2
Tempo, 3 x 4 x 100 (30 secs/3.5 mins)
Circuits, 2 x 20
2 x (Pullups 12, Dips 20, Handstands)
Rotator Cuff, 2 sets 5kgOkay session, indoor tempo in trainers to save my calves. Circuits were hurting lower abs. Gymnastics to signs of fatigue rather than to failure.
11 February
Jumps, 3 x 5
Starts
Falling 3 x 20, 3 x 30
4 x 70m (12 mins)
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 fastColin gave me feedback on my jumps and explained how to use my arms more, which not only took the burden off my legs but I was comfortably landing all of them. Falling runs were good, maybe a bit tense. Same with 70’s, 2 of the 4 were great and I was able to relax and run my best. Had time for weights, same as last week but upped the psoas holds.
12 February
Tempo, 12212, 21221
Lunges, 3kg x 30, 2kg x 30My speed is coming. Hip flexors were pretty tired and lower abs have a lingering aching. Tempo outside, quite tiring but the weights on Thurs probably had some part to play. Lunges killed me, I collapsed at 29 with 3kg but scrambled one more. 2kg was better and still really felt it. Rest day tomorrow and then we’ll see what all this extra work does when I’m fresh
14 February
Trek, 2 x 20
Starts
Falling 20, 30
Blocks, 2 x 20, 2 x 30
3 x 60m relaxed (6 mins)
300 (3 mins) 200 (3 mins) 150
Henks, 2 x 20 secs
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 fastMega session. Trek was good. Blocks were good to 30, used Chambers track cue of running downhill and that got me away. 60’s were from 3 point but relaxed. Hard tempo in 45, 28, 20, not that tiring. Tried lower squats at home, could feel it working glutes and hams like mad. Abs had a little bit of DOMS beforehand so that led to the switch from front squats.
Have a 60m race on Wednesday, it’s my first run on a fast indoor track so that alone is worth a few hundredths. If everything comes together it should be a decent time.
