sounds good, i will be waiting.
26.09.08
Calfs and Soleus still tight.
My mate just got back from America so we played a bit of ‘touch football’ earlier LOL… was a lot of fun but soon descended into full contact as we’re used to playing Rugby 
… probably not the best idea tbh:rolleyes:
Bodyweight circuit 20.30
3 laps continuous, 30s on, 20s off.
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
Ribena with salt afterwards and milk… had a high protein meal beforehand.
27.09.08
Feeling pretty ill, head cold, really bunged up. Figured I wouldn’t train but by 10 oclock i just had to do something :mad:
Barbell Circuit 22.00
50reps each exercise, 20k unless specified
x3 with 3min rec between sets
Hang Cleans
Calf Raises
Squats
Crunches - 5k
Repetitive Split Jerks
Lunges
Reverse Hypes
Side lunges (25 each side)
Ribena with salt, dried fruits, eco-shake with banana and eggs.
Was ill again on the 28th, decided not to train which was probably best as I was really alot better on the 29th.
29/09/08
Bodyweight circuit 20.00
4 laps continuous, 30s on, 30s off.
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
45mins total continuous.
Post-workout - Pint of ribena with salt, had my tea 10 mins later.
30/09/08
REST
01/10/08 13.30
Keep forgetting my creatine :mad:
Drills
3x30m
Knee punches
heel flicks (underneath)
Claw backs
Int. Tempo
8x150 in 20 - 21s walk back recovery, on track in trainers.
This was harder than I expected!!! I was in trainers and into a wind that didn’t help!
Lucozade sport, dried fruit, danish pastry…
23.30!
2x50 press ups
2x135 chinnies
2x6 nordic hams
02/10/08
Hams a little sore from Nordics.
Plyo’s 18.00
This is a group plyo’s session at my uni, alot of fun and competitive.
There’s a lot of contacts but remember that I’m aiming to triple jump when my ankles fixed. However, sprinter Tim Abeyie joined in for the 1st time tonight.
15xDrop Jumps and freeze, 1m box onto gym mat.
2x5 ‘snatches’, drop from 70cm box the back up to another 70cm box but, fast as possible ground contact.
2x5 each leg, Standing triple jumps with freeze landings over hurdle’s, 1st freeze is off 70cm box onto gym matt.
2x5x5 standing long jumps, holding hips, off 70cm box, 1st contact on gym matt.
2x5x5 each leg, hops off 70cm box, 1st contact on gym matt. Got over 20m line 5 times on the left, everytime on the right (almost 21m) further that the Euro-u23 TJ champ !
10x6 Hurdle hops, 1m high, holding hips.
=265 contacts.
Jog and stretch.
Mars bar, dried fruit. Meal 30mins later.
Rest periods were short today, they will get longer as weighted jackets are added. Weight goes up every week.
Senri, the freeze and jump contacts seem to help the initial explosion from the blocks, the rest of the contacts seem to improve power over 30 and stride length later on.
03/10/08
Pretty sore all over! Especially Glute medialis/periformis :eek: … always the same 1st plyo’s session back.
2.5g creatine at breakfast.
Aerobics 20.30
30minute run with 5x100m efforts, 1x200m effort at the end. Feeling better aerobically now, picked up the pace last 10 mins.
Core
2x1min plank, front and back.
Coke, danish pastries!
General stretch, especially periformis.
intersting, at what point do you notice adaptation to the sprints. Does it only become effective when you do this and sprinting within the same week?
I think it becomes effective after the full periodisation of it. Through to the highest weighted jacket, then two weeks of no weight then just sprinting for two weeks. It takes a lot of strength throughout the whole organism. I wouldn’t recommend that amount of contacts as a sprinter though but the concept seems to work very well for power development.
Any gains in power from other training area’s also cross-over directly to the plyo’s. Every year I come out going significantly further.
Interestingly Tim Abeyie (gb sprinter) is joining the session now so we’ll see how it crosses over for him.
is that session a whole days session of training? Only plyos no weights added in such sessions? Why do you hold your hips for standing long jumps and other jumps?
On Thursday it’s ONLY that Plyo’s session!!! Weighted vests are added after a bit and get heavier every week. Holding hips makes you work your core and balance, it’s really challenging. During the last two weeks before taper (no jacket) we add the arms.
04/10/08
Still sore!!!
Weather was horrible and the indoor arena wasn’t available, so modified the drills and brought my Monday circuit forward.
2.5g creatine
Drills 20.00 - 10m corridor in my house!
Moved forward at a crawling pace, used a straight turn around = 20m
Continuous with 1min between sets.
10x20m Walking posture drills (5xhigh knees, 5xhigh knees on toes)
10x20m Ankle mobility drills (5xclaws + 5xheel-to-toes)
10x20m Stiff legged running (5xflat foot + 5xtoes)
5x20m double heel flicks (underneath)
5x20m double knee punches
5x20m claw backs
Circuit
no weights 3x50 (legs) 3x30 (arms) each
Parallel Squats
Press ups
Calf Raises
Weights Bench dips
Lunges
Plank 1min front + back
Eco-shake…
General stretch
Good work-out even though it was modified…
05/10/08
Paintballing 10-4 (taped ankles lol)
2.5g creatine
SE 20.00
10x100m wb rec, trainers on grass.
Abs mini circuit
In dish position, continuous - 20 knee punches, 20 swimming feet, 20 scissors (under over), 20 double knee punches… x2
Danish Pastry, Eco shake.
06/10/08
Nutrition pre 2.5 creatine
Drills/Strength endurance! 12.30
10x20m Walking posture drills (5xhigh knees, 5xhigh knees on toes)
10x30m Ankle mobility drills (5xclaws + 5xheel-to-toes)
10x30m Stiff legged running (5xflat foot + 5xtoes)
5x50m double heel flicks (underneath)
5x50m double knee punches
5x50m claw backs
Hard work, hip flexors sore
Plyo’s Grass, trainers
Roll on
5x10 bounds
5x10 hops L
5x10 hops R
shins flaring up… may try some DMSO along with anti-inflam gel and arnica… thoughts?
Nutrition post Dried apricots, snickers bar, eco-shake.
Recovery Stretching during warm-down
07/09/08
Mini circuit 00.30! Forgot earlier!
2x1min plank front and back
Press-ups to failure (104)
07/10/08
Nutrition pre 2.5 creatine
Tempo 12.30
6x300m 2min rec. 52,52,53,54,53
Track was slippy and I was in trainers which made it hard work, I’m defo a lot fitter for this months conditioning work.
Aerobics
20min run steady, trainers on grass
Did this straight after tempo and it was a killer!
Right shin still flaring up…
Nutrition post Dried apricots, snickers bar, eco-shake. Ribena - free ribena stall on campus today
Recovery/Regen Stretching during warm-down, Ice bathed shin 3mins.
Mini circuit Core+U body
2x1min plank front and back
Press-ups to failure (124)
Nordic hams 2x8
09/10/08
Nutrition pre Cup of coffee 45 mins pre. this is the only 100% session atm
Plyo’s 18.00
15xDrop Jumps and freeze, 1m box onto gym mat.
2x5 ‘snatches’, drop from 70cm box the back up to another 70cm box but, fast as possible ground contact.
2x5 each leg, Standing triple jumps with freeze landings over hurdle’s, 1st freeze is off 70cm box onto gym matt.
2x5x5 standing long jumps, holding hips, off 70cm box, 1st contact on gym matt.
2x5x5 each leg, hops off 70cm box, 1st contact on gym matt. Got over 20m every time on both feet and 21m on the right.
10x6 Hurdle hops, 1m high, holding hips.
=265 contacts.
Jog and stretch.
Recov/Regen Contrast shower
Nutrition post Snickers bar, dried fruit, eco-shake w/banana + honey, Vimto.
10/10/08
DOMS in the legs after Plyo’s but not as bad as last week!
Drills/Strength Endurance! 13.30
10x20m Walking posture drills (5xhigh knees, 5xhigh knees on toes)
10x30m Ankle mobility drills (5xclaws + 5xheel-to-toes)
10x30m Stiff legged running (5xflat foot + 5xtoes)
5x50m double heel flicks (underneath)
5x50m double knee punches
5x50m claw backs
3x30 press ups
These drill sessions kill me!!
Recovery/Regen Stretching during warm-down.
Nutrition post Mars bar, Vimto, eco-shake.
Aerobics 20.30
Trainers, grass
20min run with 6 100m sprints.
Nutrition post Ice Cream!!!
That should stimulate quite a hormonal release and improve your recovery
More serious however, I have found your log very interesting and informative, good luck!
Why thankyou very much 
… I need the luck!
11/10/08
Felt real lethargic today… couldn’t push myself to train which says a lot (I live to train!). I’ve had this type of thing before, usually a bug in the system and not wise to exhaust myself.
12/10/08
Tired again so pulled a mini-circuit forward a few days.
Nurition pre High protein meal 1hr b4.
Mini-circuit 21.00
50 Squats
30 Press-ups
50 -/+ calf raises
30 bench dips
90s front plank
90s back plank
x3 continuous
Nutrition Post 2.5g creatine, Fanta, Banana.
Hope this bug wears off, got my first LJ technical session tomorrow! Starting my strength work this week also… may need a caffeine hit feeling like this 