I’m a horizontal jumper but have a bone spur in my ankle that prevents me from jumping properly, managed 12 stride LJ last week in competition (first time in 2 years) and can triple Jump off a shuffle (4 strides). Also running quite well over 60 but injured my hammy at the start of the outdoor preventing 100 running this year.
Got an operation to remove the spur sometime before Christmas… then the sky’s the limit, literally .
Sport and Exercise student, U.W.I.C Cardiff, got the national indoor athletics centre on campus so good facilities… although the Welsh weather doesn’t warrant grass runs very often!!
It was laser start and laser finish, so no reaction to the gun. I should have gone 6.8 in 60 this year but didn’t race enough and didn’t put my best race together. How far is 40yds? like 37m?
The 1/4 squat was not a test, that is just the highest weight I’ve gone, and it was 1/4 depth x 5reps. It was a 90degree knee angle (some class that as half :rolleyes: )
I tested a parallel squat ages ago and got 170k… it would be higher now.
Squirrel, I dropped my p.b. from 7.27 to 6.94 this year (and should have gone lower )… I do loads of plyo’s as a jumper and I think that really helps over 60.
Sore from yesterday, quads, glutes, hams, obliques, traps, tris… welcome to winter :rolleyes:
Shoulder circuit (I’m going out dressed as a spartan next week )
x3 continuous
10x12k lateral dumbell raises
30s
10x12k dumbell shoulder press
Aerobics
30 minute run
I’m going to ask my coach whether I can do extensive tempo instead of continuous runs. That way i’ll cappilarise the appropriate fibres and envolve the hams more.
Stretching (done by coach)
PNF hamstring stretches
ART on periformis/TFL
Periformis stretch
Discussed the programme. Looks as though speed will be short to long (or double periodised:confused: ). First 4 weeks is pure conditioning, HI/LI may start as we aim to sharpen up (maybe during SPP?) May add some tempo as recovery. More upper-body work this year.
Just for conditioning at this stage… it’s really taxing! Lactic and Aerobic components are trained doing these circuits to… although reading the Coach Shaver thread makes me wonder whether weights are best incorperated in a circuit type conditioning manner.
Thanks … yea the skimmed milk powder has whey and casein (sp?) plus carbs so great post workout with some extended repair with the casein. Only thing it doesn’t have is amino’s… but i may buy some seperately. For my sports drink I just use Ribena with a pinch of salt… food prices have gone sky high in the UK so I’m saving…
Side skips and touch floor (3m)
Press ups
Hypes
Sit ups
Squats
Side lunges
Side sit-ups
Step ups
Straight leg bridge (10cm off floor)
Stiff legged toe bounces (forward, back, side)
Alternate squat thrusts
Lunges
35mins total continuous.
Post-workout - Pint of ribena with salt, Eco-shake including dried apricots and prunes.
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)… I do loads of plyo’s as a jumper and I think that really helps over 60.