Cheetah's Journal

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134

1/6/09

Felt really good today… bounced back after the massage.

Creatine, BA, L-hist

Caffiene

Speed Hot day, wind behind.

Got coaching input again.

posture runs x 4: good
4x10m tripods (l+r)

Blocks
2x10m : 8 driving, Need to relax.
2x20m competitive: 8 driving, then relaxed shoulders.
2x30m competitive:
1x40m: Good, but needed to keep the focus beneath me from 30 - 40

SE

2x100m blocks, 30 fast, 30 faster, 40 fastest

Really hard drill! Wasn’t relaxed on the first one… tried to force the fastest. 2nd was good, very relaxed. Let the legs ‘spin’

Very taxing sprint session, the hams got a little tight before the last rep…

Weights, MedB 4k Dropped the volume as the sprint session was so taxing (with wind)

2x5x60k squat jump 3mins
2x5x3jumps and diving pass

2x10xhyper complex
2x8 overhead toss

3x90k bench - but shoulder hurt so…
2x5x50k military press
2x10x seated row

Abs
3x30s iso holds 3k on ankles

Strides

Whey, Raisins, Lucosade.

EMS After shower.

Pulsing warm up.
5x8s 115 Hz Glutes, Feet, Spinal erectors

Left the hams out as they were sore.

135

2/6/09

Should probably add that I’m walking 40mins to the track and back at the moment… as the wether is good. It shortens the warm-up and acts as a cool down. It’s a good fat burner to!

EMS: Recovery

Creatine, Beta Alanine, L-Histamine

Tempo grass,trainers. Last set bare feet 18s

Feeling yesterdays session… major CNS drain with the following wind.

100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100+
1600m

Laboured.

Med ball 5k
pushpass wall x10
side throws, wall (l+r) x10
Swings (between legs-above head) x10
Ham bridges x10
Reverse hypers x10

Abs
CF multiposition x 300 reps

Raisins, whey, Lucosade

contrast bath: 1min cold 2min hot 1min cold

EMS : recovery

Foam Roll.

136

3/6/09

Creatine, Beta-alanine, L-Histamine

blocks, 2x10, 1x30

SE 12 minutes recovery.
New Adidas multi-jump spikes
Still feeling Monday CNS wise

1x120m 95% 12.8s… this rep was good, but I was worried I was over cooking the intensity after Monday
80 abs reps
1x150m relaxed, stride length rther than cadence - Can’t run bends in these spikes! Had to slow it down. 16.8s
80 abs reps
1x180 relaxed. Again bend was slow, strided off it, 21.6:o

Plyos
3x10xbounds grass. Good. Didn’t feel the knee

Weights/MB5k/Plyos

5x60k jump squats 3mins
6x3hops and push dive
5x60k jump squats 3mins
5x50cm drop jumps
RDL - 2x6x130k/2x8 overhead toss 3mins

2x6x50k military press
Bent-over row 2x8x60k

80 Abs

Strides

Whey, Raisins, Lucosade.

EMS - 115Hz 5x8s Spinal Erectors, Glutes

Recovery mode to finish.

Micro stretching

137

4/6/09

Quads and Hams a little sore

Tempo grass,trainers.
Forgot stop watch so + = 50m walk

100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100+
1600m

hurdle walk overs
3x10 walk overs
3x10 walk overs with med ball (5k)
3x10 over unders
3x10 over unders with md ball

3x120 abs reps

Rehab
1x10x5s eccentric iso holds left 7kmedball
2x10xslow sep ups left 7kmed ball

Whey+Carbs, Raisins, Lucosade

Micro stretching

EMS Recovery and massage pulses, Quads calfs feet

138

UKcheetah,
My suggestion would be to use the EMS Active Recovery program especially on sore muscles. That’s where you reap 50% of the benefits of a Globus electrostimulator: you heal much faster from the soreness (micro damage at fiber level), and spring back to normal training, thereby getting even more from the gains of the previous training.

139

I use this mode almost every day! even on rest days!

140

5/6/09

Rest

6/6/09

Warm-up. 4x20m blocks.

7/7/09

Race

100+relay

Electrical Storms, rain/hail, headwind, crap track - 11.33 :mad: lol. I won though so I did the job…

141

08/6/09

rest

09/6/09

Creatine, BA, l-hist

feeling a bit of DOMS in the hip flexors adductors, upper hams.

Tempo

100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100+
1600m

Abs 240

microstretching

raisins, whey

EMS Recovery

142

10/6/09

Boxing pad work - 20 mins

11/6/09

Creatine BA L-hist

Contrast Training

… didn’t realise what a OS playground i have at my track! Carefully manicured football pitches next to the track, slightly sloped from goal to goal and side to side… so running diagonally you can change the gradient just by adjusting the angle run at.

3x40m up hill 6mins rec.
3x30m OS 10mins
20mins
100m track

The first flying 30 was slow… 2.9 body adjusting? But the last 2 were fast… probably too fast - rough times of 2.56 and 2.60, but I felt in control always. The 100m didn’t feel too good… but that may be coming off the grass straight onto the track. There was a slight ache in the hams 10mins following the OS.

Raisins, Whey

143

12/6/09

Rest

13/6/09

Tempo 17-18s

100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100+15pressups+

1200m

Tempo was hard today… there was some lactic building… but last week felt totally aerobic for the 1st time. Maybe because I’ve forgotten the BA over the last few days.

Abs 340

144

14/6/09 rest

15/6/09 (back home with coach) Short approach box jumps, 4x20m, 3x15hypes, 5,5,3,failure A2G squats.
16/6/09 - Rest (big DOMS)
17/6/09 - Tempo 1200 (DOMS)
18/6/09 - 2x10, 2x30, 2x40 blocks, 2x5xWeighted dips (no bench available)
19/6/09- Rest
20/6/09 - Warm-up
21/6/09 - Comp, 10.96 semi. 10.78 final.:smiley:

145

…

146

22/6/09 Rest

23/6/09 1200m tempo

24/6/09 Drills, 6 stride box jumps, plyos, 2x3xfull squats

25/6/09 1600m tempo

26/27th Rest… had travel to a wedding

28/6/09 1600m tempo, Abs

29/6/09

Contrast

2x40m uphill 4mins
6 mins
2x30 downhill 10mins

SE
4x(3x40) 30s/5mins

ACC
8x6stride blocks.

Jumps
10x 4stride box jumps

WTS2x3x70k full squats
3x5xweighted sit-ups

PNF hamstrings

EMS recovery, hams calfs

Contrast shower

147

You use the EMS for recovery? Are you just doing light pulses or what?

148

How do you like the microstretching? I have been meaning to try it out, just never got around to it.

149

Hey, sorry bout the wait! Erm, Im not sure how to judge the micro stretching… Im just conscious of doing PNF and static too much as I already have substantial ROM.

150

I use the globus recovery mode… light pulses… almost a vibration. Feels nice tbf and GrCirani has some literature showing some great results from its use.

151

29th - contrast, 2x40 uphill, 2xfly30 down.
1hr
4x5x40m jog back/4m
box jumps off 4 strides
30th - 1600 tempo
1st July - Starts, box jumps off 6 strides, squats
2nd - 1200 tempo
3rd - warm-up
4th - comp. 100+relay. 10.7flat
6th - starts, 4stride box jumps, split jerks
7th - 1000 tempo
8th - starts, bench
10th - UK trials… cramped both calfs jumping on the start line… ran the whole race with both cramped. 10.89 didn’t make the semi’s
13th - skip-on 4 stride mini-box jumps (2inches) 6.80m!
14th - 1200 tempo
15th - skip-on 6 stride mini-box jumps (2 inches) 6.90 :slight_smile: starts, bench
16th - 1200m tempo
18th - Birmingham EAP meet, won heat 10.92 (crap max-v mechanics) but got the time wrong and missed the final :mad:
20th - contrast, 2x40 up, 2xfly30 down
1hr 5x40m, skip-on 8 stride jumps - 7.35 :eek::smiley:

152

Ok better update!!!

Finished my season now… started jumping and got 7.16m… most were no-jumps and there were a couple of 7.40-50cm fouls. My angles are all wrong and I’m not attacking which will need to be addressed asap!

I managed to do some 6 stride triple jumps in training… 14.45!!!

I got a squat PB at 270k x 4 (90 degree knee) and a 10 bounds PB - 40m!

153

Well a year into my journal it’s time for 2009/10

Review of 2008/2009.

LJ - 7.17m reached aim.
Aim: Successful rehab, pain free jumping
Goal: 7.30m

60m - Failed, didn’t rehab in time.
Aim: Rehab in time for indoors
Goal: 6.85

TJ - Jumping in training, reached aim.
Aim: Successful rehab, pain free jumping
Goal: 15m

100 - 10.78/10.7 Goal achieved :smiley:
Aim: 10.85
Goal: 10.7x

So, my ankles feeling pretty good now. Now a Masters Sport and Exercise student, still at U.W.I.C Cardiff.

22 yo
6’1" (doubt I’ve grown from 21 lol)
75kg (inseason)
40m - 4.79s (laser gates)
60m - 6.94s (electronic)
100m - 10.78/10.7
LJ - 7.17
TJ 6 strides - 14.45m
SLJ - 3.27m
Bench - 110k
Squat (90degree knee) - 270k x 4

Season 09/10

Long Jump:
Aim - 7.40m
Goal - 7.70m (wishful but thats commonwealth qualifying)

60m:
Aim - 6.85
Goal - 6.7x

Triple Jump:
Aim: Pain free competition jumping.
Goal: 15m

100m:
Aim- 10.6x
Goal- 10.5x