sun 8/5/11 rest
mon 9/5/11
mondo SOPAC
skipping drills 10x10
1x200 29
10x100 75%
1x100 bend 12.4
1x400 75%
3x60 90%
Tues 10/5/11 recovery circuit
Wed 11/8/11 back squats dynamic 100 kg x2x2 , deadlift 140x5,170 x3, 190x2 , dynamic bench 120x2x2
terrible weather in Sydney at the moment, very windy and cold. I will have to adjust workouts as per conditions.
Will do track sessions on Mon, Thur, Sat,- intergrated with circuits and max strength & dynamic strength day
Thur 12/5/11 grass
circuit- good mornings 5x10
skipping drills 10x10, low intensity hops/bounds 5x5
400,300,300 42s, 200,
40x3
Frid 13/5/11 circuit
Sat 14/5/11 grass
windy and cold , felt stiff and heavy during warm up
skipping drills 10x10
400x2 strides , 1x300 39.2,
10x5 blocks, 40x3 blocks
low intensity bounds/hops standing long/ triple
Mon 16/5/11 grass
skipping drills 5x10
2 min run, 4 min run
20x3x3, push out blocks x4
1x300 41 , 60s recov 1 x 200 26
b) circuit
20 minutes Treadmill, increased speed every 1min, last min 18km hr.
Tues 17/5/11
deadlift 2x 140, 160,180 felt easy-
high snatch pulls 60x5x3
not lifting to hard right now, legs are under heavy load- achilles feeling good.
circuit
skip drills 10x5
treadmill 20 minutes , interval 15 minutes 70% 1:1 work to rest , last 5 minutes continuous 50%
Wed 18/5/11
-warm up
-vertical hops 5x5
Thur 19/5/11
-skipping drills 5x10
-starts 10x4, 40x6
- dynamic day , bench 100x5x5
- various abs
- calf raise 10x6x80
Fri 20/5/11 rest
Sat 21/5/11
A) grass
skipping drills 5x10
starts 40m x5 4.40- windy wet and thick grass
1x300, 1x400 in flats 70%
B) circuit
Sun
A) synthetic
skipping drills 5x10
1x300 flats 70%
starts, 3x 10,20, 30, 4.04
11 min run + 6 min run
Lower back was felt tight during 11 min run, towards the last 2 minutes feet started to feel heavy, over all Achilles feeling good and legs still feel fresh.
b) circuit
Mon 23/5/11
A) 5 min run + 5 min run 60%
skipping 15minutes
B) dead lifts 4 x80,100,140,170, pullovers 30x10x3,
Tues 24/5
power cleans + power snatch 70% 3 reps x 8 sets
Wed 25/5
circuit
Frid 29/5
inline 40 minutes
Sat 28/5
circuit -
dead lifts stopped at 170 felt stiff
2km easy run
short hills 40x5
Sun 29/5
a) 4km fartlek, felt good over last 1km
b) 3/4 power cleans, power snatch, no knee bend, 70% 3x5, calf raises 80x10x3
racing over 300 in late July, approx 7 wks out.
Mon 30/5
3/4 power snatch no knee bend 70% 3x3
treadmill 15 degrees continuous 20 minutes 7kmhr
31/5 Tue
25 km cycle
20m various core work
1/6
rest
2/6 Th
deadlifts 180x3 felt very easy
circuit
30 min treadmill 15 deg 7k hr
3/6
rest
4/6 Sat
2km fartlek, 2k cont 5 min k pace
5/6 Sun
circuit
45 min treadmill 15 deg 7kmhr
6/6 Mon
Two hard days over the W/E, will be giving 48 hrs for legs to recovery. Upper circuit today
7/6 Tue
Boxing 45 minutes, cardiovascular fitness starting to feel good.
- pullovers 3x10x30kg
- lat raise 3x10x30kg
Wed 8/6
25 min run medium intensity 5 min k pace
8x100 15 sec recovery
circuit- high volume of triceps extension to failure
felt good during run, legs were gone at the end.
Thur 9/6
upper body circuit
Th 9/6
deadlifts 180x3, pullovers 3x10x40,
Fri rest
Sat rest
Sun 12/6
45 minutes 15 deg treadmill, 4kg weight vest
circuit
standing CR 3x15
Monday 16/6
circuit
right calf tight, few days of no loading on the lower limb
Thursday 16/6
circuit
Friday 17/9
arm crank 5min, 30s 200rpm x5
circuit
inline skating 20 min
Sat 18/6
deadlifts 140x10,180x3,160x5
power cleans + snatch 3x3x3 70%
Won a 300m in 2008, here’s the video.
300m Win in 2008 Heat
https://www.youtube.com/watch?v=dNQFF9iYaHE
Final.
https://www.youtube.com/watch?v=XTK_AjmJFd0
Will be racing a 300m in a few weeks.
Monday 29/7/13
grass
4x100 warm up
3x300 48,46,46 flats
4x100 13.1,13.1 12.1, 12.1, spikes
1x60 7.6 spikes
12x25 flats
300x3 900
100x4 400
60x1 60
25x12 300
total Volume 1660
box jumps 10x5,
Tuesday 30/7/13
grass/ in flats
5x100 warm up
2x150 21
6x100 14s
2x50
2x100 13.0, 12.5
12x25
150x2 300
100x8 800
50x2 100
25x12 300
Total Volume 1500(not including warm up)