Cheetah's Journal

UKcheetah · June 15, 2009, 4:59am

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

UKcheetah · June 15, 2009, 5:02am

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

UKcheetah · June 29, 2009, 5:35am

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.

UKcheetah · July 3, 2009, 6:58am

…

UKcheetah · July 3, 2009, 7:06am

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

Ku2u_1 · July 3, 2009, 9:08am

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

Jstu3565 · July 3, 2009, 9:42am

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

UKcheetah · July 20, 2009, 4:45pm

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.

UKcheetah · July 20, 2009, 4:47pm

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.

UKcheetah · July 20, 2009, 5:04pm

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 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:

UKcheetah · September 18, 2009, 4:20pm

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!

UKcheetah · October 5, 2009, 6:22pm

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
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

UKcheetah · October 5, 2009, 6:25pm

I’m going to follow CF’s principles more closely this year, but obviously including long and triple and a larger plyo volume.

UKcheetah · October 5, 2009, 6:34pm

21/09/09 GPP Week 1

Caffiene, creatine.

Drills grass

2xrunning A’s, B’s, A skips, B skips.

Hills grass

10x10 pushup start, 10x20 all-fours, 10x30 falling.

Plyo’s 5x10 bounds uphill, grass.

Weights 3x12 - Bench 50k, Incline 40k, seated row, pull overs 15k.
Shoulder circuit- laterals 6x10k,7.5k,5k 20x weightless, 10x10k shoulder press X3

Abs between exercises - 300 reps

Recovery

stretch. Contrast bath. 60g Carbs. 30g Whey.

UKcheetah · October 5, 2009, 6:40pm

22/09/09 GPP Week 1

UB DOMS!!

Creatine.

Tempo 1000m grass, barefeet

10x100m - 14-15s

Medballx40
Overhead
Superman
Double hop
Triple hop

Weights x12 RDL, Hamstring curl.
Rehab decline squats 3x10x5k

Abs 300

Recovery

stretch. Contrast bath. 60g Carbs. 30g Whey.

UKcheetah · October 5, 2009, 6:43pm

23/09/09 GPP Week 1

Serious DOMS all over.

creatine.

Drills grass

2xrunning A’s, B’s, A skips, B skips.

Hills grass

10x10 pushup start, 10x20 all-fours, 10x30 falling.

Long jump 10x4 stride box jumps (onto PV mat L+R.

Weights 3x12 - Bench 50k, Incline 40k, seated row, pull overs 15k.
Shoulder circuit- laterals 6x10k,7.5k,5k 20x weightless, 10x10k shoulder press X3

Abs between exercises - 300 reps

Recovery

stretch. Contrast bath. 60g Carbs. 30g Whey.

UKcheetah · October 5, 2009, 6:45pm

24/09/09 GPP Week 1

Creatine.

Tempo 1000m grass, barefeet

10x100m - 14-15s

Medballx40
Overhead
Superman
Double hop
Triple hop

Weights x12 RDL, Hypers 20k, GH raise, cable kick backs.
Rehab decline squats 3x10x5k

Abs 300

Recovery

stretch. Contrast bath. 60g Carbs. 30g Whey.

ZMA PM

UKcheetah · October 5, 2009, 6:47pm

25/09/09 GPP Week 1

creatine.

Drills grass

2xrunning A’s, B’s, A skips, B skips.

Hills grass

10x10 pushup start, 10x20 all-fours, 10x30 falling.

Plyo’s 5x10 bounds uphill, grass.

Weights 3x12 - Bench 50k, Incline 40k, seated row, pull overs 15k.
Shoulder circuit- laterals 6x10k,7.5k,5k 20x weightless, 10x10k shoulder press X3

Abs between exercises - 300 reps

Recovery

stretch. Contrast bath. 60g Carbs. 30g Whey.

ZMA PM

UKcheetah · October 5, 2009, 6:50pm

26/09/09 GPP Week 1

Creatine.

Tempo 1000m grass, barefeet

10x100m - 14-15s

Medballx40
Overhead
Superman
Double hop
Triple hop

Weights x12 RDL 80k, Reverse LP, Hypers 20k, GH raise, swiss ball curls.

Rehab decline squats 3x10x5k

Abs 300

Recovery

stretch. Contrast bath. 60g Carbs. 30g Whey.

ZMA PM

UKcheetah · October 5, 2009, 6:56pm

27/09/09. REST

Great first week! Handled the hills volume well. Serious DOMS but it was expected.

The volume of PC exercises is super high with only the rehab squats for quads, i’m trying to really hypertrophy the hams, I’ll beast them in GPP when the sprint demands arn’t to high then the ham exercises with become secondary in SPP and they can do there thing on the track rather than in the gym.