DeMOlisher's road to nationals

Members Area My Training Journal
1

hye guys I am back to training after the exams, it was only 10 days so I am back on top again I will compete this summer in canada.
here is this month training my competion is in august.
May
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 2*(200+150+200+150) 60-70% 80 sec
Sunday Speed endurance 2*(80+150+80) 90-95% 5 min
Monday Tempo 2*(150+200+200+150) 60-70% 80 sec
Tuesday Speed endurance 80+120+120+80 95-100% 8 min
Wednesday Tempo 2*(150+200+200+150) 60-70% 80 sec
Thursday Speed endurance 2*(80+150+80) 90-95% 5 min
Friday Rest

Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 2*(150+200+200+150) 60-70% 80 sec
Sunday Speed endurance 2*(80+150+80) 90-95% 5 min
Monday Tempo 2*(150+200+200+150) 60-70% 80 sec
Tuesday Speed endurance 80+120+120+80 95-100% 7 min
Wednesday Tempo 2*(150+200+200+150) 60-70% 80 sec
Thursday Speed endurance 2*(80+150+80) 90-95% 5 min
Friday Rest

Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 2*(150+200+200+150) 60-70% 70 sec
Sunday Speed endurance 2*(80+150+80) 90-95% 5 min
Monday Tempo 2*(150+200+200+150) 60-70% 70 sec
Tuesday Speed endurance 80+120+120+80 95-100% 6 min
Wednesday Tempo 2*(150+200+200+150) 60-70% 70 sec
Thursday Speed endurance 2*(80+150+80) 90-95% 5 min
Friday Rest

Week 4 morning (active recovery)
Day Develop Session Effort Recovery
Rep Set
Saturday Pool
Sunday
Monday Pool
Tuesday
Wednesday Pool
Thursday Pool
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 2*(150+200+200+150) 60-70% 70 sec
Sunday
Monday Tempo 2*(150+200+200+150) 60-70% 70 sec
Tuesday
Wednesday Tempo 2*(150+200+200+150) 60-70% 70 sec
Thursday
Friday Rest

2

What are your PRs? How do you do without doing much speed work?

3

my personal bests are 11.07 in thee 100 and 23.04 in the 200 as u see i need to improve my speed endurance .i will compete this thursday in the junior worldchampionships trials .i did put this event in mind but i will compete to beat those who beaten me in the nationals in febuary ,also this championship i was really unlikey so will see this thursday

4

the session of 2*(80+150+80) 6 min rest is not a speed session as u think as i ran far from my pesronal bests as6 min rest is not much to fully recover its serves the anaerobic training rather

5

Training for June
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 2*(200+150+200+150) 60-70% 60 sec
Sunday Special endurance 150+250+150+200 90-95% 11 min
Monday Tempo 2*(200+150+200+150) 60-70% 60 sec
Tuesday Special endurance 250+150+250 95-100% 14 min
Wednesday Tempo 2*(200+150+200+150) 60-70% 60 sec
Thursday Special endurance 150+250+150+200 90-95% 11 min
Friday Rest

Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 2*(200+150+200+150) 60-70% 60 sec
Sunday Special endurance 150+200+200+200 90-95% 11 min
Monday Tempo 2*(200+150+200+150) 60-70% 60 sec
Tuesday Special endurance 250+200+250 95-100% 14 min
Wednesday Tempo 2*(200+150+200+150) 60-70% 60 sec
Thursday Special endurance 150+200+250+200 90-95% 11 min
Friday Rest

Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Coordination Pliometrics
Monday Strength general Weight training
Tuesday Coordination Pliometrics
Wednesday Strength general Weight training
Thursday Coordination Pliometrics
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 2*(200+150+200+150) 60-70% 60 sec
Sunday Special endurance 200+250+200+300 90-95% 10 min
Monday Tempo 2*(200+150+200+150) 60-70% 60 sec
Tuesday Special endurance 250+200+150+200 95-100% 13 min
Wednesday Tempo 2*(200+200+150+150) 60-70% 60 sec
Thursday Special endurance 200+250+200+300 90-95% 13 min
Friday Rest

Week 4 morning (active recovery)
Day Develop Session Effort Recovery
Rep Set
Saturday Pool
Sunday
Monday Pool
Tuesday
Wednesday Pool
Thursday Pool
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Tempo 2*(200+200+150+150) 60-70% 60 sec
Sunday
Monday Tempo 2*(200+200+150+150) 60-70% 60 sec
Tuesday
Wednesday Tempo 2*(200+200+150+150) 60-70% 60 sec
Thursday
Friday Rest

6

sunday 5/6/2005
My shinsplin hurts me like hell which forced me to complete only half the training .i took a cool shower and treated it with anti-inflammatory gel. its better now thank God.
tommorow is supposed to be a tempo and pliometrcis and medicine ball in the nooon session and gym in the morning session
guess i will do gym only to give time for my leg to recover and commplete treatment with the gel, i decided to take next week as active recovery i know it sounds crazy and irreasonalble but i dont to mess my self with such injury which might affect my summer competions olso i will be travellling to the the visa so the next sunday session will be canceled

7

11/6/2005
I feel the need4speed running in my viens i have clocked a 7.08in the 60 meters last thursday which i think is good in this part of the season.specially its in training .
today i did my tempo session2*(200+150+200+150) then i did pliometrics which were good as my frequency of jumping was high,thani did a sprint session with my teammate which was hell to make to training sessions in one day i did 380 rest 5 min in between the 1120 then i was dead.i clocked pretty good times considering i was running in flats

8

Hey guys want u to take a look at my start i took this shot from the video so its quality is bit bad

9

dam the photo is too big sorry guys
charlie please allow more storage area for the photos

10

do you remember the trials that i have mentioned well i didnt go it was only three athletes in it also i was’nt ready.tomorrow i will test a 100