11/11/09 SPP1 week 1
Home with coach
Neural tension still there -
ART on periformis
Slump stretch aided.
Long Jump
Walk on 6 strides
15xbox jumps, concentrating on accelerating through, when my perspective is ‘getting up and over’ the box - good jump.
10xWalk on 4 strides, penultimate on box (teaches work off the penultimate.
3x4stride jumps.
Speed
40m accels 95%, concentrating form.
Plyo’s 4x10 bounds trainers, 35m
Weights
3x5x100k full squat/3x5 pogo jumps
3x10x hamstring curls
2x5xsl squat 100k/2x5 altitude drops 1m.
Abs Decline bench.
3x10x 15 russian twist
1x5x15 double russian twist
1x10x15k wood chop
Recovery
PNF hamstrings