01/11/08
REST
02/11/08
Nutrition pre 2.5g creatine
Indoor circuit (freezing out)
x3 continuous
2mins skipping incl/15s fast high knee’s
20x15k squats,press behind neck,good mornings,snatches - continuous
x3 continuous
1min skipping
lunges up stairs (3 flights)
Abs circuit
100 crunches
40 single leg v-sits
100 chinnies
Nutrition Post Ribena, French toast!!!
03/10/08
Sore hammies! (goodmornings yesterday)
Nutrition pre 2.5g creatine breakfast
Speed 12.30
Prehab - Foam rolled hams, periformis
6xefe’s 20,20,20m - felt good, the last 20 was very fast even though it was easy.
Weights UB
3x5x80k bench
3x5x60k Bent over-row
Nutrition post Ribena, Coke, Chese and ham panini!
Long Jump Technical. 18.00
Prehab - Foam rolled hams, periformis
7x10 stride jumps, running taller, can’t get this triple jump stride pattern right though. It does stop me braking too much in the penultimate though.
Drills Lots of ankle flexibility, stiff leg running and clawing motions
Nutrition post Ribena, Amino-600, meal.
Recovery/Regen Stretch during warm-down.
04/11/08
Hams still sore.
Nutrition pre 2.5g creatine
Weights LB 10.30
Prehab Foam roll hams, ITB, Periformis, TFL, Glutes
Full Squat 1x10x60 warm up - wide stance
Squats 5x5x150k deep, powerful ascent onto toes.
3x10 Stiff leg rebounds.
Hamstring Curls 3x10x50k up two down one.
Step-ups 3x5 e.l.x60k
Jump step-ups 3x10
Glute Ham Raise 3x15x10k
Romanian Dead Lifts 3x10x110k deep
3x5 vertical jumps from RDL position
Hip flexor machine 3x10x45k
Weighted crunches 3x15x10k
3x6x60k repetitive jerks
3x40 Posture strides.
Hard work!
Nutrition Post Ribena, Eco-shake, sweets, hi protein lunch within the hour.
Recov/Regen Foam roll hams, stretching in the evening.
05/11/08 Bombfire night!
Ex. Tempo 70-75%
= 2000m - first time i’ve gone to 2000m like this and felt relatively good. Still a little lactic during the 200’s though.
Abs
100 crunches
40 single leg v-ups
100 chinnies
Flexibility
Ballisic - hams, calf-complex
Static - quads, hams, Periformis, calves
PNF - quads, satorius, hip flexors, TFL
Recov/Regen Foam-rolled, hams (double/single leg, bf, smt, smb) Periformis, Glutes, TFL, Calves, Soleus, TA.
Ice bathed lower right-leg 5minutes.
Nutrition Post
Malt-loaf, Ribena, Eco-shake.
06/11/08
Nutrition pre 2.5g creatine breakfast
Speed 11.30 - had to go outside 
cooold!
6x60m accelerations. 50m at 90% then 101% last 10. First few felt flat, last two felt fast 
-
Weights UB
4x5x85k bench - feeling strong on bench atm
3x5x?k lat pull-downs
Recov/Regen stretched in warm-down, ice bathed both shins 5mins.
Nutrition post Ribena, Malt loaf, Eco-shake, amino-600.
Nutrition pre Coffee 45m pre
Plyo’s 18.00 - 12k 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.
Was flying at first but soon fatigued!
Recov/Regen Foam rolled hams, glutes, periformis, TFL. Ice-bathed right shin 5mins.
Nutrition post Ribena, eco-shake, sweets, amino-600.
Wow! this was a big day, including warm-ups/downs it was a 5 hour training day!!! and I did 4 hours school-work 
07/11/08 Woke up with a cold again…
Ex. Tempo 70-75% 15.00
= 1500m
Abs
100 crunches
40 single leg v-ups
100 chinnies
This felt really hard today!
Tried press-ups to failure and only made 55 (PR is 124!), so this cold is really effecting me… along with the Central Fatigue of yesterday.
Flexibility
Ballisic - calf-complex
Static - quads, hams, Periformis, calves
Recov/Regen Ice bathed lower right-leg 10 minutes.
Nutrition Post
Ribena, Snickers, Eco-shake.
08/11/08 - this cold just got worse so I took the day off to try and recover.
Recov/regen Foam rolled leg muscles.
09/11/08
Indoor circuit 17.45
x3 continuous
1mins skipping
20press ups
20squats
20bench dips
20partial hypes
Abs circuit
x2 (2mins skipping between)
30s on 30s off
Full sit-ups
Legs in the air crunches
Chinnies
Leg raises
Reverse crunches
superman extensions
Plank
5minutes skipping
Nutrition Post Ribena, meal.
Recov/regen stretched in Warm down, foam rolled legs evening.
10/11/08
Nutrition pre - 100+mg caffeine
Speed 12.30
6xefe’s 20,20,20m - first few felt gash, the last 3 felt good.
Stretching
Nutrition post Ribena, Coke, Pasta+tuna
Nutrition pre - 100+mg caffeine
Long Jump Technical. 18.00
Prehab - Foam rolled periformis.
7x10 stride jumps, running taller, got stride pattern more equal last 4 tonight. Got up off a couple.
Drills Lots of step-over/dorsiflexed/clawing drills.
Weights
3x6x60k repetitive split jerks
Nutrition post Snickers, Mars, eco-shake, meal within hour
Recovery/Regen Stretch during warm-down. Foam rolled leg muscles.
Evening stretch/foam roll
11/11/08
Hams were a lil sore this morning
Recov/Regen 11.00
Foam rolled hams, periformis. Stretched hams periformis
Nutrition pre 2.5g creatine
Weights LB 15.30
Prehab Foam roll hams, ITB, Periformis, TFL, Glutes
Full Squat 2x5x60 warm up - wide stance
Romanian Dead Lifts 4x10x120k deep
+5min rec/ 1x5 v.jumps from RDL position
Squats 3x160,180,200,210,120kg all at 90degree knee or below.
+5min rec/ 5x60cm drop jumps
Hamstring Curls 3x8x35k single leg (plantarflexed to take calf out of movement - alot harder!)
Lunges 3x5 e.l.x60k
+5min rec/ 1x10 jumping split squats
Hype+Glute Ham Raise 3x15x15k
Weighted crunches 3x20x10k
1x5 bounds
3x40 Posture strides.
Changed the complex plyo’s set up after reading CF’s thoughts on it…
Nutrition Post Ribena, Eco-shake, swiss-roll, amino-600, Banana.
Recov/Regen Contrast baths - 1min cold, 2 min hot, 1min cold,
Foam roll + stretching in the evening.
12/11/08
Hams are stiff after yesterdays weights
Recov/regen Foam rolled hams, glutes, periformis, stretched hams periformis
Nutrition pre 2.5g creatine
Ex. Tempo 60-70% - 16.30
= 2300m - Felt good today, knocked 5% off and got no lactic in the 200’s.
Abs
100 crunches
30s
20 single leg v-ups
30s
20 single leg v-ups
30s
100 chinnies
2mins
100 crunches
1min
20 single leg v-ups
1min
20 single leg v-ups
1min
100 chinnies
Ouch!
Recov/Regen
Static stretch - full body
PNF - hamstrings
Foam rolled hams, glutes, periformis, TFL evening.
Ice bathed lower legs 5minutes.
Nutrition Post
Malt-loaf, Ribena, Eco-shake.
13/11/08 My B’DAY! I’m getting old damnit
Last Thursday proved to much - my CNS was shot as plyo’s were finishing. And I got a cold!
Nutrition pre Vitamin water-Guava (free stall on campus 
Prehab Foam rolled hams peri tfl.
Drills/strength end. 14.00 In warm-up
5x60m high knee’s accelerating.
SE1
3x120ish rolling 7min rec (indoor track can’t be sure of distance but within 5m) 13.00,13.10,13.00 (tight bends are a nightmare)
Was meant to do 4 but really felt that day-dreamy CNS fatigue feeling - havn’t done much SE1 yet… had plyo’s later so left it at 3.
Recov/Regen stretched/foam rolled in warm-down, ice bathed both right shin 5mins.
Nutrition post Ribena, Lunch
Nutrition pre Coffee 45m pre
Plyo’s 18.00 - 13k weighted jacket (+ 1k per week)
FC’s went down, rest periods went up, no more holding waste.
10xDrop Jumps and freeze, 1m box onto gym mat.
2x3 ‘snatches’, drop from 70cm box the back up to another 70cm box but, fast as possible ground contact.
2x3 each leg, Standing triple jumps with freeze landings over hurdle’s, 1st freeze is off 70cm box onto gym matt.
2x3x3 standing long jumps, holding hips, off 70cm box, 1st contact on gym matt.
2x3x3 each leg, hops off 70cm box, 1st contact on gym matt.
6x6 Hurdle hops, 1m high, holding hips.
=112 contacts.
Was flying! Was going over hurdle’s straight legged!
Recov/Regen Stretched in warm-down. Foam rolled/stretch - evening
Nutrition post Sweets, eco-shake, amino-600.
14/11/08
Some soreness in the left patella tendon right where it meets the patella… i’ve had it quite a few times before, like a small bruise.
Ex. Tempo 60-70% - 16.30
= 2000m - 90s rec made it alot harder.
Abs 30s on 30s off
x2 (2min between the sets)
30s on 30s off
Full sit-ups
Legs in the air crunches
Chinnies
Leg raises
Reverse crunches
superman extensions
Plank
Recov/Regen
Static stretch - legs
Foam rolled hams, glutes, periformis, TFL evening.
Ice bathed lower legs 5minutes.
Nutrition Post
Sweets
15/11/08
Acceleration
6x40m hills, 4min rec
Circuit 3mins between sets
3x6xecc/con nordic curls
Crunches to failure (lost count)
Press ups to failure (96)
2mins
Press ups to failure (24!)
Plank to failure (1m30)
Back plank to failure (2m30)
Ouuuuuch! The crunches really dropped the reps/times on the subsequent sets!
Recov/Regen Stretching in warm-down
Nutrition post Ribena, meal
16/11/08
REST… did a few 50m strides as I was coaching my lil bro.
17/11/08
Nutrition pre - 2.5g creatine 1hr cup of coffee 30min
Back home atm so session with coach.
Drills 18.30
5x30m knee punch, heel flick (underneath), claw back
Speed 12.30
6x40m 4min recovery - felt very good, thought ‘step over’.
Jump drills
20+ X Two 4step jumps over two 1m hurdles, concentrating on penultimate and working arms through TO.
Plyo’s Trainers, wet track
5xrolling 10 bounds, 35m, 35.25m, 36m, 36.5m, 36m. Slippery so worth 37+ i reckon.
Weights/Plyo’s
3x10x120k speed squats (parallel)
3x5 drop jumps (1m)
10x depth jumps ‘kills’ (1m) - we kill the landing with as little knee bend as possible, straight through the heels - feels like your winded and punched in the face!
3x6x60k repetitive split jerks, fast as poss.
Nutrition pre Sweets, Ribena, left over b’day cake!, banana, amino-600, eco-shake.
Recov/regen Salts bath
That sounds dangerous. Do you know the reasoning behind doing those?
Jumping IS dangerous :D… The reasoning is to replicate the loading and speed of contraction during long/triple jump through the evolutionary ability of the human body to contract more forcefully when landing.
18/11/08
Nutrition pre 2.5g creatine AM,
Weights 17.00
Did some 6rm hamstring exercises for a friends dissertation.
Single leg leg curl -
R = 35, 50, 55kg x6 (just failed at 55k)
L = 35, 45, 50kg x6 (totally failed at 50kg)
Good Mornings - What an awkward exercise!
50kg, 60kg, 70kg, 80kg x6. (upper back was the weak link)
Hype/GHR - 15x15k, 12x20k, 15x20k
Bench - 4x3x90k (3min rec) easyyy:D
Nutrition Post Ribena, Eco-shake, Meal.
Recov/Regen Foam roll + stretching in the evening.
how did Tim Abeyie (gb sprinter) do with the plyo sessions you started out in oct?
Ha - he packed them in after a couple of weeks… shins I think. His plyo’s weren’t the best, especially hops, but then a lot of sprinters struggle with 'em.
He is an exceptionally talented sprinter though.
19/11/08
Real sore hams after yesterday
Recov/Regen Faom rolled hams
Ex. Tempo 70%-75% - 15.00
= 2000m - 1min rec made it alot harder.
Abs
200 crunches
200 swiss ball crunches
20 russian twists (5k med ball)
20 knee’s raised sit ups (5k med ball between knees)
20 russian twists (5k med ball)
100 chinnies
Recov/Regen
Static stretch - legs, epiecially hams.
Foam rolled hams, glutes, periformis, TFL evening.
Nutrition Post
Sweets, Eco-shake, coke.