Forum Replies Created
-
Posts
-
SPP – Week 3
16 November
Hurdles, 2
Drills B, 2
Tempo, 121, 212, 212, 121
Circuits x 2
Pullups 12, Handstands x 2
Abs 3.5 minsReally good tempo, I don’t feel the 100s at all now so did the same volume in less runs. Circuits had a few abs in and did bridges and front squats yesterday so only did 3.5 mins abs to finish. Chest is sore at the joining bit from upper pec to front deltoid, I’ve been doing stretches to open my chest up a bit so maybe overdid them.
17 November
Jumps, 5
Starts
Blocks, 3×10, 3×20
3 x (20m sled, 2 x 30m 3 pt)
3 x FEF
Clean Pulls – 3 x 6 x 63kg
Split Jerk – 3 x 6 x 41.5kgJumped 110cm, Martin showed me how to jump with the pressure more on the front of your feet, will try that another time. Good blocks, driving is low and fluid. Sleds were fine, 30m 3pt was fast and felt great. First FEF caught me off-guard as 20m came so soon and it ended being a FEE run, the other 2 runs were better. Weights in the evening, clean pulls are comfortable at 63kg.
18 November
Hurdles
Drills
Tempo, 30,40,30-30,40,30-30,40,30-20,30,30
Circuits x 2
Abs 3 minsGood session, couldn’t quite finish the last run as the recovery was quite short early on. Cruising in circuits now.
19 November
Throws, 10
Starts
Pressups, 3×10, 1x (15, 20,25,30m)
3 x 4 x 60m, 25m IL (WB/4 mins)
Henks, 2 x 25s
Bench Press – 8 x 85kg, 6 x 92.5kg, 4 x 95kg, 2 x 100kgMuch harder to complete the runs than the 4×4 last week, tried to get technique right at top speed. Sore deltoid/pec in bench.
20 November
Clean Pulls – 3 x 6 x 72kg
Squat – 12 x 117.5kg, 8 x 126.5kg, 6 x 135.5kg, 6 x 131kg faster up
Standing Plate Twist – 4 x 14 x 13.5kg
Bird dogs – 4 x 18Not happy about left shoulder from Friday as I have bench tomorrow, gave split jerks a miss today.
21 November
Plyometrics
5 x 40m sled
300,200,100,200,300 (45, 28, 13, 28, 46)Quads had big doms, sled was good as I stayed down to the line. Picked up the pace from last week in the tempo and I died at 180 on the final rep and dragged my legs home just shy of the target time.
22 November
Pause Squat Jump – 3 x 5
Depth Jump – 3 x 5 x 41cm
Good Mornings – 2 x 12 x 37kg, 12 x 41.5kg
Front Squat – 8 x 85.5kg, 8 x 90kg, 8 x 92.2kg
Donkey Kicks – 3 x 18 x 2.5kgDepth jump RFD is improving, the first few were poor at the new height but I was getting good air by the end, I’m actually looking forward to the day I hit my head on the ceiling. Hamstrings are alright, slowed the donkey kicks down and really felt the last reps hitting my glutes. Almost toppled on front squat, seemed to give way when I tried to hold my breath. It’s working core more than quads right now but I need both so that’s fine.
SPP – Week 2
8 Nov
Clean Pulls – 8 x 44.5kg, 2 x 8 x 53.5kg
Squats – 8 x 113kg, 8 x 117.5kg, 8 x 122kg
Bench Press – 8 x 72kg, 5 x 81kg, 3 x 85.5kg, 5 x 83.2kg9 November
Drills B
Hurdles x 2
Tempo 111, 212, 212, 111
2 x Circuits
Pullups (12), Handstands x 2
Abs 4 min 30Pretty good, feel like I’m getting fitter from these than regular tempo, circuits are good. Extra 30 secs of abs were noticeable.
10 November
10 x Supermans, 1 hop Supermans
Starts
Pressup starts, 5 x 10m
Block Starts, 5 x 20m
3 x (20m Sled, 2 x 25m 3pt)
60m EFE
Split Jerk – 5,4,5 x 37kg
Full Squat – 4 x 6 x 58.5kg
Plate Twist – 20 x 9kg, 20 x 11.2kgWould’ve liked a bit further on my supermans but first attempt at them so ok. My right hamstring twinged (lower, outside of leg) as I brought my leg forward on the first press up start, but after that it was fine. I think I tried to go too fast too soon as I was racing, should massage them more often in case it happens again. Sleds were better, 3 points were great, really strong. Only did the explosive weights as I did squats and bench on Sunday. Had minor problems with split jerk but a wider grip fixed it. Long session.
11 November
Drills B
Pat & Paul Session:
Hurdles
Drills
Tempo 40,40,40, 40,40,60, 40,60,60, 60,60,60
Med ball throws, 10 sets of 10Happier at that tempo pace, ours is quite intensive in comparison. Enjoyed new drills and hurdles, medball was tiring after all that. Would do an abbreviated version again.
12 November
10 x Supermans, 1 hop Supermans
Starts
Push up starts, 3 x 10, 3 x 15
4 x (4 x 60m) 20m IL, WB/4min
Swiss Ball kicks, 2 x 25s
Bench Press – 8 x 80kg, 6 x 85kg, 2 x 4 x 90kgTrashed after yesterday, my legs felt like they were hungover and calves were solid. I took the starts easy as my hamstrings have been playing up a bit. Got out better as we progressed, 60m runs were great and I wasn’t fading by the end but my calves were quite sore to walk on between reps. Could only manage bench so everything else will get done tomorrow morning.
13 November
Squats – 12 x 113kg, 8 x 126.5kg, 2 x 6 x 126.5kg
Bird Dogs – 4 x 16 reps
Clean Pulls – 4 x 8 x 58.5kg
Split Jerk – 6 x 37kg, 8 x 37kg, 2 x 7 x 39.2kg14 November
Plyometrics
Hills, 6 x 40m
Tempo, 300,200,100,200,300 (51, 32, 15, 32, 51)
Bench Press – 8 x 82.5kg, 6 x 87.5kg, 5 x 92.5kg, 4 x 97.5kgGym Friday morning, good hour of weights. Calves sore as I did a bit of massage on them with roller. Hills weren’t great, not much push off. Took tempo too easy, should have been a second quicker for each hundred. Happy with bench.
15 November
Pause Squat Jump – 3 x 5
Depth Jump – 3 x 5 x 22cm
Good Mornings – 3 x 12 x 28kg
Front Squat – 2 x 8 x 81kg, 8 x 85.5kg
Donkey Kicks – 3 x 16 x 2.5kg (ankle weight)
Abs (3 x 1 min bridges)First time doing split jerks, depth jumps and good mornings. Want stronger hip extensors so glute and hamstrings will get the most focus. Happy with my bench, last winters 1RM was 100kg, though I am a few kgs heavier now.
Comp – Week 11
24 August
Jumps, 4
Drills E
Blocks 3 x 30m
3 x 100m
WeightsGood to get back and do jumps, comfortably over 105cm. Blocks were solid again. There must have been a +6 or 7 wind outside and it was a little too much to get my technique right as I was flying down the track. Times were (11.59w, 11.41w, 11.44w), it’s a good training effect as my legs have now gone that speed, although it was so gusty my technique wasn’t its best.
26 August
Tempo, 321 221 221
27 August
Jumps, 4
Drills E
2 x 60m strides
2 x 20E100F
Deadlift – 4 x 10 x 88.5kgWas not feeling it today, was working until 2am so bit groggy. The wind was swirling and didn’t help, but neither run was under 11 and my legs didn’t feel even so I called it quits and did deadlift.
29 August
Hurdle Jumps – 4 x 8 x 76/84cm
Jumps for Height – 3 x 6
Jump into Lunge – 3 x 6 per leg
Shock Jump – 3 x 5 x 80cm
Squats – 2 x 8 x 110kg, 2 x 8 x 112.5kg
Eccentric SL Ham Curls – 2 x 9 x 20kg
Side bridge – 2 x 1 min per side
Front bridge – 2 minsComp – Week 10
17 August
Throws, 4 (OH Shot Put 14.30m)
Drills E
3 x 30m
2 x 60m strides
3 x 90m
2 x 40E25F
Hang Cleans – 2 x 4 x 73.5kg
Eccentric SL Ham Curls – 2 x 8 x 16.25kgDidn’t feel great today, my shot was down, probably overdid it on Saturday. 30’s were good, technique was there. Ran 90’s outside, (10.75, 10.75, 10.59), thought I had a PB on the last run but not quite. Was a little unsure what to be focusing on at top speed other than good arms. My hang cleans were powerful.
18 August
Drills ACK x 2
Tempo, 321 221 221
Chin Ups – 3 x 15
Proper DB Rows – 3 x 11 x 21kg
Alt DB Bench Press – 2 x 16 x 33.5kg
BB Curls – 2 x 10 x 37kg
Ab Circuit – 15 minsGood session.
19 August
Throws, 4 (OH Shot Put 14.50m)
Drills E
2 x 60m strides
3 x 20E100F
150mThe OH shot is meant to be a marker for how fresh I am, wondering if I need to cut down on the volume of training. Hips were aching from extra RoM and did ISO hip holds before and after training to strengthen. Flying runs were great, think legs came up higher, worked on keeping a forward head and body position (10.81, 10.81, 10.75). Also happy with the 150m until the last 20m when I was breathing heavily before the line (17.56). No weights as my abs are sore from yesterday and deadlifts won’t help that.
21 August
Hurdle Hops 4 x 8
Drills E
Blocks 3 x 30m
100m
2 x (80m 2 mins 80m)
Pullup Challenge – 40 reps in 2:10
Squats – 1 x 6 x 110kg, 1 x 6 x 120kg, 1 x 5 x 125kg
Eccentric SL Ham Curls – 3 x 8 x 16.25kg
Wall Sit/Ski Squats – 8 in 120 secs, 30kgTried 3 point start with feet two steps back from the front of the white line, mimicking my block start feet position and really felt better coming out to 30m. 100 was a bit ragged at the end (11.75) nonetheless a good run on a damp track. Killed the first 80m, and was very happy with all four of those runs (9.40, 9.78, 9.53, 9.78). Rest and then weights, back wobbled a bit in squats but other than that a great day.
22 August
Hurdle Mobility
Tempo, 3 x 4 x 100m (30 secs/2.5 mins)Had to do tempo indoors, got a bead on. Upper body is sore from pull up challenge, so no weights today.
Comp – Week 9
9 August
Sports Massage
10 August
Throws, 4 (14.40m)
Drills E
Starts
3 x 30m relaxed
40, 50, 60m relaxed
2 x 40E25F
Eccentric SL HS Curls – 2 x 8 x 15kgHad a massage yesterday on hip flexors, calves and glutes. Took it easy today and was pleased with the majority of the runs, used my thumb gently on forefinger cue to remove tension from my arms and that helped me.
11 August
Drills ACK x 2
Tempo, 321 221 221
Proper DB Rows – 1 x 10 x 18.5kg, 2 x 10 x 21kg
Alt DB Bench Press – 2 x 20 x 31kg
Barbell Curls – 2 x 10 x 37kg12 August
Throws, 4 (14.80m PB)
Drills E
Starts
2 x 60m strides
4 x 20E100FReally caught one of the throws, it felt like it’d gone too high but it went out to a pb. Changed drills to A skip, straight leg bound. The flying runs were good in places, had low hips on the third one and probably didn’t pick knees up because I took it easy. Last one was timed and recorded, 10.97.
14 August
Hurdle Hops, 4 x 8
Drills E
Starts
Blocks, 3 x 30m
160m
2 x (80m 2 mins 80m)
Back Squat – 6 x 110kg, 6 x 115kg, 2 x 5 x 120kg
Eccentric SL Ham Curls – 8 x 15kg, 2 x 8 x 16.25kg
Wall Sit/Ski Squats – 8 in 120 secs, 30kgPleased with the hops, will be keeping those around. Good out the blocks. 160 was pretty dire, headwind and wet track didn’t help but died about 120m (19.12). The 80’s were excellent, really feeling like my acceleration is coming back (9.59, 9.78 and 9.78, 9.65). Took a break then hit the weights pretty hard, feel wrecked now.
15 August
Hurdle Mobility
Tempo – 3 x 4 x 100m (30 secs/2.5 mins)
Proper DB Rows – 3 x 10 x 21kg
Alt DB Bench Press – 2 x 20 x 31kg
Seated Twists – 3 x 26 x 20kg
Bent Over DB Flyes – 2 x 12 x 5kgSurprised at how easy tempo was, had a short break then went home and did upper body.