Cheetah's Journal

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41

Pulse AM 49 - going to start doing this under recommendation from my coach to monitor overtraining, illness etc.

Feeling a lot better today :smiley:

LJ Technical 18.30, spikes, 6 strides x10

Filmed them as the coach is on hols, looked pretty good, good extension, reckon i could get some more vert off 6 though. Around 6m10cm-20cm.

Driving Strides 10x60m in 22 strides, I like this drill good for conditioning but bad for technique if you leave the leg out behind too much.

Recov/Regen Stretch during warm-down.

Nutrition Post Vimto, Donut, Eco-shake w/ fruit.

Abs 23.30 (almost forgot!)

1x50 crunches
1x50 chinnies
1x30 side sits (L+R)
1x3 min front plank

42

14/10/08

Pulse AM 49

Nutrition pre 2.5g creatine

Weights, Lower body 11.00

1st weight session of the programme :smiley:
My weights are submax with short recoveries atm. We train complex so there are a couple plyo movements in there.

Full Squat 2x5x60 warm up - wide stance
Squats 8-8-6-4x90-110-120-130k as deep as possible
3x10 Stiff leg rebounds off and on a 10cm reebok step
Hamstring Curls 3x10x50k lower slowly (3 secs)
Lunges 3x5 e.l.x50
Jump split squats 3x10 stamp front foot
Glute Ham Raise 3x12x10k
Romanian Dead Lifts 3x10x80k deep
V-sits with 10k arms 10l legs 3x12x10k
5x40 Strides to loosen out

Nutrition Post Vimto, Amino-600 pill, Eco-shake, hi protein lunch within the hour.

Recov/Regen Iced shin 20m, stretching in the evening

The last two days look like back to back HI but in reality they were both submax.

Psychology Autogenics, visualisation.

43

15/10/08

Pulse AM Forgot:mad:

Quite a bit of DOMS from the weights, hammies real sore.

Drills/Strength Endurance! 12.30

10x20m Walking posture drills (5xhigh knees, 5xhigh knees on toes) Hip flexors - ouch :eek:
10x30m Ankle mobility drills (5xclaws + 5xheel-to-toes)
10x30m Stiff legged running (5xflat foot + 5xtoes)
5x50m double knee punches
Started heel flicks but felt a slight twinge in the ham… anyway there is a little tight spot, I often get them due to tight periformis. Stopped and stretched

Nutrition Post Coke and Snickers! hi protein lunch within the hour.

Recov/Regen Big stretch in warm down, Iced bathed right lower leg 3mins (shin flaring), stretching in the evening

Tempo 20.45, grass, trainers. 75%
100+100+100+100+100+100++
100+100+100+100+100+100++
= 1200m

Abs
100crunches
20 single leg v-sits (L+R)
50 elbow to knee each side.

Nutrition Post Cheerios!

Psychology Autogenics, visualisation.

44

16/10/08

Pulse AM 49

Nutrition pre Creatine - 2.5g two hours b4, red bull 45 mins pre.

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. My left periformis really packed up on this one, sore as hell!

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 twice left 3 times right. Well down today, don;t know if it’s any CNS fatigue from Tues WTS or just the DOMS???

10x6 Hurdle hops, 1m high, holding hips.

=265 contacts.

Recov/Regen Stretch during warm-down. Contrast shower. Stretch b4 bed.

Nutrition post Amino-600 pill, Sweets, eco-shake, meal within hour.

Psychology Autogenics, imagery

Bedtime Nutrition home made ZMA, 1000mg L-Arg 1000mg l-lys.

45

Had a consultation with my surgeon today. Getting key-hole surgery on my ankle in the next few weeks, two weeks on crutches, 3months off running, 6months off jumping :mad: :eek: :frowning: … I’m sure those are pessimistic estimates…

46

That sucks man…I’ve been quietly reading the journal and it looked like things were going great. I hope you have a speedy recovery.

47

Thanks very much :slight_smile: … The rehab estimates just shocked me, it’s good news really because I’ve been waiting for the op for an age. The impingement first started clicking against another bone when I was 15 (footballers ankle :rolleyes: ) couldn’t high jump anymore at 17, couldn’t Triple and Long at 19… the clicking is at the stage that I can feel it click, and it is sometimes painful, by the time I’m 30 I wouldn’t be able to move my ankle!!

It’s a positive step in my quest :cool: … I hope all those stories of extended breaks and big improvements are true (Jon Edwards… ).

Time to train like hell into the op so I can pick up quicker afterwards. I can still do upper-body weights, circuits and single leg work (get my weak leg up to par!) and evidence suggests there will be some cross-over to the other leg. Left leg plyo’s once I can walk. Bike. Swim, Aqua-jog, underwater plyo’s. Core. I would expect some IIb-IIa conversion during this time but then I can come back running start of Feb (touch wood!) and start explosive work and get the IIb supercompensation noted in some literature:D :smiley: :smiley:

48

17/10/08

Pulse AM 49

Left Periformis is on fire!

Drills 12.30

5x40m double knee punches
5x40m double heel flicks (underneath)

Intensive Tempo
2x3x150 in av. sub 20s. Fastest 18.4/slowest 20.8.
Felt laboured… probably central fatigue from last nights plyos.

Weights Upper-body, submax.

Bench 3x5x70k
Arm Curls 3x5x30k (right under chin, high elbows, full shoulder range)
Press behind neck 3x5x30k

Nutrition Post Sweets, eco-shake, coke, meal within hour.

Recov/Regen Foam roll hams, periformis, glutes, TFL. Iced bathed right lower leg 5mins (shin flaring), stretching in the evening.

Abs
100crunches
20 single leg v-sits (L+R)
50 elbow to knee each side.

Nutrition Post Fruit and protein smoothy.

Psychology Autogenics, imagery (focus on healing/muscle growth).

49

18/10/08

Pulse AM 50

Nutrition pre forgot my creatine:mad:

Weights Lower body 13.00

Full Squat 2x5x60 warm up - wide stance
Squats 7-6-5-4x110-130-140k-150k as deep as possible
3x10 Stiff leg rebounds off and on a 10cm reebok step
Hamstring Curls 3x10x50k lower slowly (3 secs)
Lunges 3x5 e.l.x50k
Jump split squats 3x10 stamp front foot
Glute Ham Raise 3x12x10k
Romanian Dead Lifts 3x10x80k deep
Weighted crunches 3x12x20k
5x40 Strides to loosen out

Felt pretty good tbh.

Nutrition Post Coke, Amino-600 pill, Eco-shake, hi protein lunch within the hour.

Recov/Regen Iced shin 20m, Foam roll quads, hams, glutes, periformis, TFL, lower back, stretch during warm-down, stretching in the evening.

To recap on the weeks intensity it looked like this-

Sun - LI
Mon - MI
Tue - MI/HI
Wed - LI
Thur - HI!
Fri - MI
Sat - MI/HI

The only real HI session is Thursday plyo’s, and as my plyo ability is so high it must have a big effect on CNS reserves (I felt it Friday!).

50

19/09/08

REST

20/09/08

Long Jump Technical.

5x6stride jumps
5x8stride jumps

Pretty good session. Got them filmed, need to keep take-off leg stiffer although it’s hard to get much power of short approach with a near straight leg. Need to work arms through take-off, especially back elbow.

Nutrition post Malt loaf, Ribena, Eco-shake.

Recovery/Regen
Foam roll - hams, glutes, periformis, TFL, quads, calfs, shins.

51

21/10/08

Nutrition pre 2.5g creatine

Running drills/speed Into wind
5x60m 30m driving strides/30m cadence strides

Intensive tempo Into wind
2x4x150 wb/8min rec. 19.4 - 20.7

Weights Upper body

3x5x80k Bench - felt easy

3x8x60k repetitive split jerks

Abs circuit
1
100 crunches
15 hanging leg raises
50 elbow to knees
20 single leg v-sits

2, 30s on 30s off
Full sit-ups
Legs in the air crunches
Chinnies
Leg raises
Reverse crunches
superman extensions
Plank

Nutrition Post Ribena, Malt-loaf, Eco-shake.

Recov/Regen Foam roll quads, hams, glutes, periformis, TFL, lower back, stretch during warm-down, stretching in the evening.

Psychology Autogenics, imagery.

52

22/10/08

Nutrition pre Forgot the creatine… again.

Prehab Foam roll, periformis, TFL.

Weights lower body 14.00

Full Squat 2x5x60 warm up - wide stance
Squats 4x5 180k as deep as possible - got 90degree knee angle.
Drop jumps 4x10x40cms fast contacts
Hamstring Curls 3x10x50k upm 2 down 1 leg
Lunges 3x5 e.l.x60
Unweighted alt split squats 3x10 stamp front foot
GHR 3x12x15k
RDL 3x6x100k
Bar Roll abs (knees on floor roll bar out in front then up again) 3x12x30k bar
Repetitive Split Jerk’s 3x10x50k
3x10 Stiff leg rebounds off and on a 10cm rebok step

5x40 Strides to loosen out

Nutrition Post Ribena, Eco-shake, Cheese/turkey sandwich, Cashews, Amino-600 pill.

Recov/Regen stretch during warm-down, stretching in the evening, ice bathed lower right leg 3mins.

Psychology Autogenics, imagery, visualisation#

Will be interesting to see how this effects my plyo’s tomorrow, I spose I can then tell how my CNS does recover…

53

23/10/08

Nutrition pre Creatine at breakfast (2.5g) Cup of coffee 45 mins pre.

Plyo’s 18.00 - 10k weighted jacket

12xDrop Jumps and freeze, 1m box onto gym mat.

2x4 ‘snatches’, drop from 70cm box the back up to another 70cm box but, fast as possible ground contact.

2x4 each leg, Standing triple jumps with freeze landings over hurdle’s, 1st freeze is off 70cm box onto gym matt.

2x4x4 standing long jumps, holding hips, off 70cm box, 1st contact on gym matt.

2x4x4 each leg, hops off 70cm box, 1st contact on gym matt.

8x6 Hurdle hops, 1m high, holding hips.

=180 contacts.

I’m sure that wearing a weighted jacket reduces CNS stress during plyo’s… it just doesn’t take as much out of me.

Jog and stretch.

Recov/Regen Stretch before bed

Nutrition post Malt-loaf, Ribena, Lucosade, eco-shake.

54

24/10/08

Feel fresh as a daisy :smiley: … It’s amazing how quick the body adapts, I’ve got no DOMS from Wednesday or Thursdays sessions!

Extensive Tempo 14.00, Trainers, track (grass too wet)

100=14.6-15.7 200=30-31

+=walk bend (45s) ++=(90s)

100+100+100+200++
100+100+100+200++
100+100+100+200++

1500m

Felt real good, aerobically i’m much fitter atm. (doing on track makes it easier though). Thought about pushing it to 2000 but the tracks Mondo and although I was in Trainers I don’t trust my shins and calfs…

Abs Circuit
100 crunches
15 hanging straight leg raises
20 single leg v-ups
100 chinnies
30s side plank left and right.

5min stationary bike

Recov/Regen Big stretch after warm down, 5min ice bath lower right leg.

Nutrition post Ribena, Coke, Cashews.

55

25/10/08

Coach was in town for a conference so did a quality session with him.

Nutrition pre 2.5g creatine

Prehab Half-foam roll - periformis/tfl, flexing hip.

Drills 16.00

2x40m double knee punches
2x40m double heel flicks (underneath)
2x40m double claw backs

Speed/se?

Did 3x flying 30’s through timing gates, wasn’t really fully warmed up before-hand, went off 5min recoveries so there was a bit of fatigue (rec. gets longer later in the programme)

25m run-in - didn’t hit it hard till about 5m out, which was a mistake as I think I hit maxV around 20m into the 30m…

3.01,3.00,3.02

None of them were much good, top-speed feels dodge atm as I haven’t hit it since August!!

Aiming 2.8x by summer.

Plyo’s 4stride approach

3x5bounds, - best was 20m40cm

3x5hops, left - 19.90, Right, 20.10

Weights
x4
5x120k speed squats
5xstiff legged vert. jumps
(coach timed last 4 reps in squat, fastest - 3.6)

Hypes/GHR -
1x10 weightless GHR
1x5x15k GHR
1x10x20k hype/GHR (5hypes, 5GHR)
1x10x15k behind head (5hypes, 5GHR)

SE

3x120m 3min rec. (indoor track, VERY tight bends)

13.7
14.6
14.7

Nutrition Post Mars bar, eco-shake, coke, Ribena, Amino-600.

Recov/Regen Stretching during warm-down

56

26/10/08

REST/Stretch

27/10/08

Long Jump Technical. 18.00

10x8stride jumps, the coach was really trying to get me running tall and trying to adjust my rhythm. I have a big dip and short last step and he was trying to get the last 3 steps more even
.

WeightsUB

3x5x85k bench
3x5x40k press behind neck
3x5x40k full movement arm curls

Nutrition post Currents, Ribena, Eco-shake, Amino-600.

Recovery/Regen Stretch during warm-down.

57

28/10/08

Nutrition pre 2.5g creatine

SE 12.00

2x4x120m 90s/10min rec.

Fastest 13.2.

A hail storm started during 3rd set and so time dropped into int. temp territory.

The hail turned to rain last set and so I did 100m indoor instead.

This was hard as I’m really not used to 85%+ atm.

Weights

Speed squats 5x4x140k
5xstiff legged vert. jumps
Step-ups 3x10x70k
Jump step-ups 3x10
RDL 3x10x110k
vertical jump from RDL position
GHR - 10,12,15x15k
Sit ups 3x10x15k
Hip flexor machine 3x10x40k

5x30m strides

Nutrition Post Ribena, eco-shake, Amino-600. Sandwhich.

Recov/Regen Stretching during warm-down, Foam roll leg muscles. Iced shin 3x20min

58

29/10/08

Woke up with a raging cold :mad: … felt like a bad hangover, urgh.

Trying to cure it with piping hot drinks and strepsils to kill the bacteria in the throat.

Extensive Tempo 65-75%12.00, Trainers, track (grass too wet)

This session was tweaked - coach set another HI day and I don’t agree, this is the only LI of the week…

+= 30s ++=2min

100+100+100+200++
100+100+100+200++
100+100+100+200++

1500m

Would have gone to 2000 if it wsn’t for this cold. There was some lactic build up in the 200’s - does this mean they are too much atm? I mean if lactic is building it must be too high int. or too long a distance right? Fine over 100 btw

Abs Circuit
100 crunches
40 single leg v-ups
100 chinnies

Recov/Regen 3min ice bath lower legs, stretching in evening esp. satorius.

Nutrition post Ribena, Sandwhich, Flapjack, amino-600.

59

30/10/08

Got the date for my operation - 27th November, so about a months more work…

Nutrition pre Creatine (2.5g) Red bull 45m pre

Plyo’s 18.00 - 11k weighted jacket (+ 1k per week)

12xDrop Jumps and freeze, 1m box onto gym mat.

2x4 ‘snatches’, drop from 70cm box the back up to another 70cm box but, fast as possible ground contact.

2x4 each leg, Standing triple jumps with freeze landings over hurdle’s, 1st freeze is off 70cm box onto gym matt.

2x4x4 standing long jumps, holding hips, off 70cm box, 1st contact on gym matt.

2x4x4 each leg, hops off 70cm box, 1st contact on gym matt.

8x6 Hurdle hops, 1m high, holding hips.

=180 contacts.

Seems to feel easier as the weight goes up! We are doin less contacts though

Nutrition post Ribena, eco-shake, amino-600.

60

01/11/08

Special Endurance? 16.00

3x300m 8min rec.

42/39/44

Freeeezing out! My SE weakness really shows up over 300… I was spent on the last rep, was aiming for sub-40 avg…

Weights

Speed squats 4x4x140k
5xstiff legged vert. jumps
Step-ups 3x10x60k
Jump step-ups 3x10
RDL 3x10x110k
vertical jump from RDL position
GHR - 3x15x10k
Sit ups 3x15x10k
Hip flexor machine 3x10x40k
Ham curls (two up 1 down) 3x10x50k

5x30m strides

Nutrition Post Ribena, eco-shake, Amino-600.

Recov/Regen Foam roll leg muscles.