08/6/09
rest
09/6/09
Creatine, BA, l-hist
feeling a bit of DOMS in the hip flexors adductors, upper hams.
Tempo
100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100+
1600m
Abs 240
microstretching
raisins, whey
EMS Recovery
10/6/09
Boxing pad work - 20 mins
11/6/09
Creatine BA L-hist
Contrast Training
… didn’t realise what a OS playground i have at my track! Carefully manicured football pitches next to the track, slightly sloped from goal to goal and side to side… so running diagonally you can change the gradient just by adjusting the angle run at.
3x40m up hill 6mins rec.
3x30m OS 10mins
20mins
100m track
The first flying 30 was slow… 2.9 body adjusting? But the last 2 were fast… probably too fast - rough times of 2.56 and 2.60, but I felt in control always. The 100m didn’t feel too good… but that may be coming off the grass straight onto the track. There was a slight ache in the hams 10mins following the OS.
Raisins, Whey
12/6/09
Rest
13/6/09
Tempo 17-18s
100+100+100+100+15pressups+
100+100+100+100+15pressups+
100+100+100+100+15pressups+
1200m
Tempo was hard today… there was some lactic building… but last week felt totally aerobic for the 1st time. Maybe because I’ve forgotten the BA over the last few days.
Abs 340
14/6/09 rest
15/6/09 (back home with coach) Short approach box jumps, 4x20m, 3x15hypes, 5,5,3,failure A2G squats.
16/6/09 - Rest (big DOMS)
17/6/09 - Tempo 1200 (DOMS)
18/6/09 - 2x10, 2x30, 2x40 blocks, 2x5xWeighted dips (no bench available)
19/6/09- Rest
20/6/09 - Warm-up
21/6/09 - Comp, 10.96 semi. 10.78 final.
…
22/6/09 Rest
23/6/09 1200m tempo
24/6/09 Drills, 6 stride box jumps, plyos, 2x3xfull squats
25/6/09 1600m tempo
26/27th Rest… had travel to a wedding
28/6/09 1600m tempo, Abs
29/6/09
Contrast
2x40m uphill 4mins
6 mins
2x30 downhill 10mins
SE
4x(3x40) 30s/5mins
ACC
8x6stride blocks.
Jumps
10x 4stride box jumps
WTS2x3x70k full squats
3x5xweighted sit-ups
PNF hamstrings
EMS recovery, hams calfs
Contrast shower
You use the EMS for recovery? Are you just doing light pulses or what?
How do you like the microstretching? I have been meaning to try it out, just never got around to it.
Hey, sorry bout the wait! Erm, Im not sure how to judge the micro stretching… Im just conscious of doing PNF and static too much as I already have substantial ROM.
I use the globus recovery mode… light pulses… almost a vibration. Feels nice tbf and GrCirani has some literature showing some great results from its use.
29th - contrast, 2x40 uphill, 2xfly30 down.
1hr
4x5x40m jog back/4m
box jumps off 4 strides
30th - 1600 tempo
1st July - Starts, box jumps off 6 strides, squats
2nd - 1200 tempo
3rd - warm-up
4th - comp. 100+relay. 10.7flat
6th - starts, 4stride box jumps, split jerks
7th - 1000 tempo
8th - starts, bench
10th - UK trials… cramped both calfs jumping on the start line… ran the whole race with both cramped. 10.89 didn’t make the semi’s
13th - skip-on 4 stride mini-box jumps (2inches) 6.80m!
14th - 1200 tempo
15th - skip-on 6 stride mini-box jumps (2 inches) 6.90 
starts, bench
16th - 1200m tempo
18th - Birmingham EAP meet, won heat 10.92 (crap max-v mechanics) but got the time wrong and missed the final :mad:
20th - contrast, 2x40 up, 2xfly30 down
1hr 5x40m, skip-on 8 stride jumps - 7.35 :eek:
Ok better update!!!
Finished my season now… started jumping and got 7.16m… most were no-jumps and there were a couple of 7.40-50cm fouls. My angles are all wrong and I’m not attacking which will need to be addressed asap!
I managed to do some 6 stride triple jumps in training… 14.45!!!
I got a squat PB at 270k x 4 (90 degree knee) and a 10 bounds PB - 40m!
Well a year into my journal it’s time for 2009/10
Review of 2008/2009.
LJ - 7.17m reached aim.
Aim: Successful rehab, pain free jumping
Goal: 7.30m
60m - Failed, didn’t rehab in time.
Aim: Rehab in time for indoors
Goal: 6.85
TJ - Jumping in training, reached aim.
Aim: Successful rehab, pain free jumping
Goal: 15m
100 - 10.78/10.7 Goal achieved
Aim: 10.85
Goal: 10.7x
So, my ankles feeling pretty good now. Now a Masters Sport and Exercise student, still at U.W.I.C Cardiff.
22 yo
6’1" (doubt I’ve grown from 21 lol)
75kg (inseason)
40m - 4.79s (laser gates)
60m - 6.94s (electronic)
100m - 10.78/10.7
LJ - 7.17
TJ 6 strides - 14.45m
SLJ - 3.27m
Bench - 110k
Squat (90degree knee) - 270k x 4
Season 09/10
Long Jump:
Aim - 7.40m
Goal - 7.70m (wishful but thats commonwealth qualifying)
60m:
Aim - 6.85
Goal - 6.7x
Triple Jump:
Aim: Pain free competition jumping.
Goal: 15m
100m:
Aim- 10.6x
Goal- 10.5x
I’m going to follow CF’s principles more closely this year, but obviously including long and triple and a larger plyo volume.
21/09/09 GPP Week 1
Caffiene, creatine.
Drills grass
2xrunning A’s, B’s, A skips, B skips.
Hills grass
10x10 pushup start, 10x20 all-fours, 10x30 falling.
Plyo’s 5x10 bounds uphill, grass.
Weights 3x12 - Bench 50k, Incline 40k, seated row, pull overs 15k.
Shoulder circuit- laterals 6x10k,7.5k,5k 20x weightless, 10x10k shoulder press X3
Abs between exercises - 300 reps
Recovery
stretch. Contrast bath. 60g Carbs. 30g Whey.
22/09/09 GPP Week 1
UB DOMS!!
Creatine.
Tempo 1000m grass, barefeet
10x100m - 14-15s
Medballx40
Overhead
Superman
Double hop
Triple hop
Weights x12 RDL, Hamstring curl.
Rehab decline squats 3x10x5k
Abs 300
Recovery
stretch. Contrast bath. 60g Carbs. 30g Whey.
23/09/09 GPP Week 1
Serious DOMS all over.
creatine.
Drills grass
2xrunning A’s, B’s, A skips, B skips.
Hills grass
10x10 pushup start, 10x20 all-fours, 10x30 falling.
Long jump 10x4 stride box jumps (onto PV mat L+R.
Weights 3x12 - Bench 50k, Incline 40k, seated row, pull overs 15k.
Shoulder circuit- laterals 6x10k,7.5k,5k 20x weightless, 10x10k shoulder press X3
Abs between exercises - 300 reps
Recovery
stretch. Contrast bath. 60g Carbs. 30g Whey.
24/09/09 GPP Week 1
Creatine.
Tempo 1000m grass, barefeet
10x100m - 14-15s
Medballx40
Overhead
Superman
Double hop
Triple hop
Weights x12 RDL, Hypers 20k, GH raise, cable kick backs.
Rehab decline squats 3x10x5k
Abs 300
Recovery
stretch. Contrast bath. 60g Carbs. 30g Whey.
ZMA PM
25/09/09 GPP Week 1
creatine.
Drills grass
2xrunning A’s, B’s, A skips, B skips.
Hills grass
10x10 pushup start, 10x20 all-fours, 10x30 falling.
Plyo’s 5x10 bounds uphill, grass.
Weights 3x12 - Bench 50k, Incline 40k, seated row, pull overs 15k.
Shoulder circuit- laterals 6x10k,7.5k,5k 20x weightless, 10x10k shoulder press X3
Abs between exercises - 300 reps
Recovery
stretch. Contrast bath. 60g Carbs. 30g Whey.
ZMA PM
26/09/09 GPP Week 1
Creatine.
Tempo 1000m grass, barefeet
10x100m - 14-15s
Medballx40
Overhead
Superman
Double hop
Triple hop
Weights x12 RDL 80k, Reverse LP, Hypers 20k, GH raise, swiss ball curls.
Rehab decline squats 3x10x5k
Abs 300
Recovery
stretch. Contrast bath. 60g Carbs. 30g Whey.
ZMA PM