24/12/08
Jogging + walking 1 mile. Felt good but right stride is definately weaker.
Rehab
Plus 2x10 single leg squats (right) on stability cushion
3x10 chin ups
Abs
3x in dish position
20 knee puches
20 cross-overs
20 up-down swissors
20 v-ups
continuous
Hams
3x8xnordic curls
Stretching
Contrast bathed ankle.
27/12/08
Rehab
Plus 2x10 single leg squats (right) on stability cushion
Aerobics
Jogging 5mins, 2min walking jogging 5 mins. Felt better than last times.
Strength
3x10 chin ups
3x8 nordic curls
3x20 reverse hypers (2kg at feet)
3x5 hindu squats left
Press ups to failure (91) 30s rest, repeat (7!)
Abs
3x in dish position
20 knee puches
20 cross-overs
20 up-down swissors
20 v-ups
20 knee puches
20 cross-overs
continuous
Stretching
Contrast bathed ankle.
Nutrition post Banana milkshake, boiled egg, wholemeal toast.
28/12/08
Rehab
Plus 2x10 single leg squats (right) on stability cushion
Aerobics
Jogging 5mins, 2min walking jogging 5 mins. Felt better than last times.
29/12/08
Rehab
Plus 3x10 single leg squats (right) on stability cushion
Aerobics
Jogging 5mins, 30sec. jogging 5 mins. much faster now.
Abs
3x in dish position
20 knee puches
20 cross-overs
20 up-down swissors
20 v-ups
20 knee puches
20 cross-overs
continuous
Edit/Delete Message
Rehab
Plus 3x10 single leg squats (right) on stability cushion
Aerobics
Jogging 5mins, 30sec. jogging 5 mins. much faster now.
Strength
3x10 chin ups
4x8 nordic curls
3x6 hindu squats left
contrast bath ankle
30/12/08
Rehab
Plus 3x10 single leg squats (right) on stability cushion
Aerobics
Jogging 5mins, 30sec. jogging 5 mins. much faster now.
Kept up the aerobics and rehab…
02/01/09
Conditioning
12x40m race walk jog back recovery.
Drills
5x40m tap and punch high knee (right)
5x10 deep lunges
Weights
full squat 3x10x60k
split squat 3x10x60k
Bench 3,4,5x90k
RDL 3x6x110k
Split squat jerks 3x6x50k
Hang cleans 3x6x50k
Plyo’s
5x10 hops left.
Stretching
2 - 5th
Aerobics, Abs, Rehab
6/01/09
10x15m Ankle mobility drills (5xclaws + 5xheel-to-toes)
10x15m Stiff legged running (5xflat foot + 5xtoes)
10x15m punch and tap
10x15m punch and no tap
5x5walking lunges
Ankle elasticity is coming back 
Weights
Circuit x 3
Deep squat
Abs
Hamstring curls
reverse hypes
russian twists x 3
PNF hammies… range is still there.
Uni has been really heavy lately and I’ve had no time to come and update. I can sprint at around 70% over short distances and have been doing plyo’s on the left and replicating SE on the bike… I’m back in the weights room too.
I need to hit the rehab a bit harder tho as I’ve neglected it of late.
26/01/09
Saw physio this morn… happy with the progress. She has noticed a natural twist of my lower leg over the ankle joint and I have some ecercise to do to correct it…
Bike
10min easy
10s hard
50s easy
20s hard
40s easy
30s hard
30s east
30s hard
30s easy
20s hard
40s easy
20s hard
50s easy
10s hard
Weights
RDL 4x10x110k 2 mins recovery
bench 4x6x80k
clap pressups 4x6x80k
hamstring curls up2down1 4x10 1 min recovery
dumbell shoulder press 3x8
GHR 3x15x15k
Cross-overs 3x8
pull ups 2x10
hip flexer, kick back, abs in circuit fashion.
Ankle mobility afterwards
ice
27.01.09
Watched Welsh indoor champs from the sidelines 
looks like the rehab is going well, your doing it the right way, this will deff pay off down the road!
Sorry about the lack of posting guys - dissertation is the priority atm!
Anyway I’m doing some intense rehab clinics (circuits) twice a week which are hard!!!
Otherwise I’m doing a 3 day split…
1 -
Plyo’s up stairs (LI)
Left leg 3-5x10 hops (HI)
50 metre turn arounds. 5x20sec recovery/45s/3x10sec recovery
Weights LowerB- Full squat, RDL, Ham curls, Hypes, GHR, hip flexors. Hypertrophy
Abs circuits
Rehab
2 -
Plyo’s up stairs
Accelerations.
Bike - Bike 10min easy 10s hard 50s easy 20s hard 40s easy 30s hard 30s easy 30s hard 30s easy 20s hard 40s easy 20s hard 50s easy 10s hard
Weights Upperbody- Bench, Reverse bench, Lat pull downs, shoulder press, lateral shoulder raise, Cable cross-overs
Abs Circuits
Rehab
3 - Tempo+BW circuit+abs or REST
Rehab
Good split guys?
Benched 5x100k the yesterday :)…
Feel i could get out towards top speed soon…
Ankle still hurt if I full extend with force…
UPDATE!
Sorry bout the wait guys… final year of my degree :@
Ankle is as good as the other now… better in flexibility infact!
Eased back into sled runs and weights… but got patellar tendonopothy im on top of it though with rehab and it hasn’t held me back.
Went Freeskiing for two weeks start of April which was pretty good for fitness. Then I jumped straight into 10 hops PB (35.50m) and 1/4 Squat PB (260kg x 3)… I havn’t squatted or hopped since November!!!
Anyway building the tempo up as fitness is down, along with speed. Technical LJ wok has been good.
I’m back! Exams are done and I’ve got time to update more often.
Trainings been goin pretty well. Competed once and got bronze in the British universities 4x100.
Plan is to start long jumping in july… I’ll sprint until then and will have to race into some SE as I’ve missed a lot.
I’ve got to do some more serious stretching on the ankle… it got so good that I left it a bit and now it’s stiffening up a bit… I also need to be more consistent with the knee rehab as the tendonopathy is still there to a degree.
I’m not using a rest day at the moment, just doing another tempo day as I need to get my fitness up.
Weather was crap this weekend -
16/5/09
LI Circuit, 6k med, continuous X4
10xMed ball swings (above head - between legs)
10xMed ball lunges with russian twist
10xHamstring bridges on chair (each leg)
20xhypers (with med b)
10xmed ball burpees with chest pass (including a press up each time)
50xchinnies
toe bounces up 50 stairs.
Whey, creatine.
17/5/09
WU - Skipping-10mins
LI Circuit, 6k med, continuous X4
10xMed ball swings (above head - between legs)
10xMed ball lunges with russian twist
10xHamstring bridges on chair (each leg)
20xhypers (with med b)
10xmed ball burpees with chest pass (including a press up each time)
50xchinnies
toe bounces up 50 stairs.
whey, creatine
Trying beta-alinine soon.
18/5/09
Creatine
Speed Got some technical input today from an athlete who was coached by Dave Leese.
3x60m posture runs, I find technique hard at this pace.
2xflying-30s 1st one I popped up early after hitting the first cone. Second I came up gradually.
2x3-point starts (each leg forward)
3x10m blocks… block settings changed (59cm,92cm)
2x30m blocks - 6 ‘driving’ strides
1x60m from blocks, 6 driving strides then relax shoulders helped…
Med Ball/Plyos 4kg
2x8 overhead toss
2x10 drop jumps (40cm - 60cm)
1x8 divin chest passes
1x10 drop jumps (40cm - 60cm)
1x8 under arm toss and chase
1x10 drop jumps (40cm - 60cm)
Weights/Plyos
3x8x110k RDL (3min)
4min
2x5 jumps from RDL position
2x5x60k jump squats/2x10 drop jumps (60cm - 1m) (3mins)
3x6x50k press overhead
3x8x30k ham curls (light as I lock pelvis tight to the bench - so hard, trust!)
3x6 wide grip chin ups
Abs - 60reps+3x30second iso hold with 1k on ankles.
Strides
Stretching, Rehab.
Whey, Raisins, Lucosade
19/05/09
Left patella tendon sore… shouldn’t have worn sprint spikes on the hard surface yest … overcooked the plyo’s also.
The patella tendonopothy got agrivated competing at the Brit universities… hard surfaces and sprint spikes always set it off…
So, no more sprint spikes except for grass. Consistant rehab programme.
Creatine, Beta Alanine, L-Hystamine First time on BA… got that tingle everyone talks about.
Tempo track (grass too wet), trainers. 16-17s
100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100
Abs Circuit X3
50x6kMB standing twists
Lying feet off floor - 20 up down, 20 in out, 20 scissors, 20 v-ups
Microstretching, Foam Roll.
Rehab
3x10x5second eccentric iso holds left. (6kMB)
Raisins, Whey, Lucosade
Noticed that my bicep femoris tendon was sore to touch after this session?? Never had this before…
CF mentioned the sore BF tendon may be due to tighness in the calf… my calf is tight so I did a lot of foam rolling and stretching this morning.
20/5/09
Creatine 1.5g, Beta-alanine 1.5g, L-Histamine 1g
Starts
2x8 driving strides
2x30m (8 driving, then relax shoulders) was flying!
SE
1x120m 90% felt the BF at 80m so cruised
10mins
2x150m 85% walk back… just because of the BF
Med Ball 5k
2x8 overhead toss
2x8 diving chest passes
Weights/Plyos
2x5x60k jump squats/2x10 drop jumps (20cm - 40cm) (3mins)
5x60,80,90k bench, first time i’ve benched in a while due to shoulder pain
3x8x30k modified ham curls - pelvis tight to the bench (so hard, trust!), point toes at top of movement and lower 90d, then back up = 1 rep :eek:
3x8 wide grip chin ups
Abs - 3x30second iso hold with 3k on ankles.
Strides
5mins ice right ankle and BF tendon
Stretching, PNF hammies, contrast, foam roll.
Rehab- 3x10x5second eccentric squats, left.
Whey, Raisins, Lucosade, Creatine 1.5g, Beta-alanine1.5g, L-Histamine 1g
21/05/09
Creatine, Beta Alanine, L-Hystamine
Tempo grass,trainers. 16-16.5s
100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100+
1600m
Abs Circuit Dynamis braces X3
Plank, walking feet 30s
30s
Side brace left, raising leg 30s
30s
Side brace right, raising leg 30s
30s
Med ball
Superman pushes x20
lying touch above head to side, touch toes x20
split legs touch above head touch toes alternate x20
Superman, move around head x20
40xlow int ankle jumps
Raisins, Eggs
Foam Roll.
Rehab-
3x10x5second eccentric iso holds left. (6kMB)