Flying Ducks

Members Area My Training Journal
1

Ok guys just take a deep breath…the flying ducks gonna start…wait to hear more

2

breath all held :slight_smile: … cant wait to hear

3

flying ducks are just getting prepared for a small competition on july,so far we altered our training regime…we started a new microcircuit week system…its very hard but it gonna pay back in sha2 Allah.Charlie’s threads abt the CNS fatigue were extreeemely useful…we love u Charlie :smiley:

4

Pretty intresting. Can you tell us more about your group? We would like to share with you. Any link, site, etc…?

5

our site is still under construction anyhow check this:flyingducks5.tripod.com,u can e mail us at flyingducks_5@hotmail.com

6

Hey man. I checked the site! You know what? That first guy in the sit Amr Ghars El-din. I know that guy well. Do you know him? And isn’t it Amro or Amr. Anyway. Which one is you? And whos memeber 5? P.B.s and stuff like that. I’m waiting for that site to be complete so that I can contact Amro. He nevr comes online and doesn’t like using the internet. He believes that anything off the internet is rubbish. God, if he just knew about this site. Well, he’s got a good coach anyway. Say hi to him and good luck to you all.

7

thx man…yeah he believes too much in his coach…we r training here with one of the best coaches in egypt ,he is called mohamed ossman u ll c more details in the site.by the way it is Amr,and he s sending u his best regards

8

So I’ve dug deep enough to find this journal that was supposed to be ours. A lot of things happened since this was started by Flying Duck 2.
First Flying Duck 2 and Flying Duck 3 have stopped training!!!
Flying Duck 3 Just competes for fun While Flying Duck 2 is totally out of it.
Second. Flying Duck JR has improved tonns since these days.
But me (flying duck 1 ) I really don’t know where I am after the battle with Exams, university and that. I’m finished and I have put the over all layout of the programme in my head. Sadly though. I WILL NOT write the program for my self. I can’t write the program for my self. ( Don’t ask me why! ) I do know what I need in the over all but I’m sure I can’t write it for my self. So there has been some thought about letting FD2 write it for me. He knows a lot and he was the one who helpped me run 10.57 FAT in the 100m after writing down the programs. In less than 2 months I did my 10.57 down from 10.80. I really want him back with me. But since he’s not training anymore, I’ll try to get him to write me the program ( after we talk alot through the process ) I know that I’ll start my first week this Monday. so today, tomorrow and after were all up to me to invent. I train twice a day. And so I had to make up what to do. FD JR is training as well. Probably will follow the same program as me. We will post our sessions, times and personal bests every week. As for the current 3 days. I’ll put them up on one post after we finish them.
As for our site ( nothing much there than stuff to know about us more. ) we will be reconstructing it and I’ll put in the personal homepage area in my profile.
And please everyone. Don’t hesitate to tell us everything you think about what we are doing and so. We will REALLY appreciate it. I do take my insprations from everything happening around me. And since here in Egypt. Track and field is such a loonly sport. Unknown and hard to practice. And since no one knows what the hell I’m doing at the track whenever I’m training, I do believe you are all my familey who look and watch me and push me when I need and correct me when I’m wrong. It might be online. But its better than being all on my own. And thanks in advance everyone.

9

[u]Thursday 16/6/05[/u]
AM

  • Extensive Tempo ( Shoes on track )
    • 6 x 100m ( 14.50 , 14.36 , 14.48 , 13.96 , 14.12 , 13.86 )
    • 3 x 200m ( 30.34 , 32.14 , 31.70 )
  • Some stair drills

PM

  • Low Intensity Medicine ball exercises
    Total count ( 470 )

Friday 17/6/05
AM

  • Tyre pulls on grass ( 12kg )
    • 8 x 40m ( 6.03 , 5.68 , 5.64 , 5.77 , 5.77, 5.70 , 5.65 , 5.73 )

PM

  • Gym
    • Latt pull front 10-8b , 10-8b , 10-8b , 10-8b
    • seated latt row 10-6b , 10-6b , 10-6b , 10-6b
    • Tight grip latt pulls 10-9b , 10-9b , 8-9b , 6-9b
    • Leg curl 10-3b , 10-4b , 10-5b , 10-6b
      [ 1.5’ ]

Saturday 18/6/05
AM

  • Tyre pulls on track ( 12kg )
    • 2 x 20m ( 3.30 , 3.11 )
    • 2 x 30m ( 4.45 , 4.40 )
    • 4 x 40m ( 5.71 , 5.64 , 5.62 , 5.53 )
  • 3 stride approach long jump x 12 ( 5.00m)
  • Extensive Tempo
    • 10 x 100m ( 15.64 , 14.31 , 14.09 , 13.86 , 14.21 , 13.77 , 13.65 , 13.56 , 13.55 , 13.23 )

Personal Bests

  • 3 strides then long jump ( 5.00m)
  • Equal Best in the tyre pulls on grass 40m ( 5.64 )
10

Today I had a good massage session and I’m all rested. Very tierd though. Some muscle soreness. I’ll do some good streches and a contrast before I sleep. Sadly. Flying Duck 2 had no time to help us with the program and so we have put it together. ( me and Flying Duck JR ) We’ll see how good we do!

I just had a question here. I did 5.00m in the 3 strides and jump. A lot of people here are saying that this is VERY good. I believe that I could go harder if I was fresher. Something like 5.50. Is that an indication that I must switch. I still will have some 7 stride triples and 5 and 7 stride long jumps to see whats happening. I have never done long jump or triple jump training ( other than the reqular plyometric exercises including standing long and triple jumps ) Its so freeky. I’m beating all my friends who do the jumps (in the 3and 5 strides of long and triple jump ) so I’m so confused. But I’m keeping my cool. I know that still I have more to do in the jumps to know. May be at higher speeds I might controld nothing! May be. I’ll see and I’ll always keep you updated. Thanks for any feedback on this topic.

11

I didn’t get the two tyre pull sessions in a row… :confused:

Anyway, good luck from now on with training!

PS Stick with running for now! :slight_smile:

12

mabrook on the exams man, couple of comments here, why are you sprintng back to back days like that, esp when they are tyre pulls so are high intensity? the other thing is never do high intensity workouts in the morning. charlie says always do low intensity sessions in the morning ex light medballs, tempo etc so as to be better prepared for the afternoon high intensity session when your CNS is high and active, never the other way around. plus in this country at this time of the year you have to consider the very hot weather in the mornings that drops one’s performance. goodluck man…

13

I knew someone was going to stop me for that. The two tyre pulls in a row was something I felt so bad doing!!! You know when you’ve finished sprinting today and you say. OK. Tomorrow I’ll do a 80s and 110s. And you just know its wrong " from the conceptual point " but you really just feel like doing it. You know! It was a strange feeling. I was supposed to do Tempo ( and so I did towards the end of the session ) but I just felt like doing it.

And about the morning sessions Komy. You know the problems you have to face here with coaches and stuff. Wil nas ely betimshi fil track wel modaribeen ely beye3meloolna mashakil we momken yerou7o le doctor Mohamed Ossman and tell him. So we prefer to do the sprinting at AM.

14

Monday 20/6/05
AM

  • Speed ( Block Starts & Electric Times )
    • 4 x 40m ( 5.36 , 5.28 , 5.22 , 5.24 )
    • 3 x 50m ( 6.37 , 6.35 , 6.37 )
    • 1 x 60m ( 7.54 )
  • 3 stride approach long jump x 6 ( 4.77m)
    PM
  • Gym
    • Behind Neck press 8-45kg , 8-45kg , 8-45kg , 8-45kg
    • Latt pull back 10-7b , 10-7b , 10-7b , 10-7b
    • Military press 8-35kg , 8-35kg , 8-35kg , 8-35kg
    • Latt pull front 10-6b , 10-6b , 10-6b , 10-6b
    • Bench press 3-55kg , 8-35kg , 8-35kg , 8-35kg
    • Seated cable rows 8-6b , 8-6b , 8-6b , 8-6b
      each 2 of the above are super setted
    • Full Squat 10-80kg , 10-80kg , 10-80kg , 10-80kg
    • Leg curl 10-5b , 10-5b , 10-5b , 10-5b
      [ 1.5’ ]

Tuesday 21/6/05
AM

  • Extensive Tempo ( with Shoes )
    • 6 x 100m ( 13.77 , 13.65 , 13.73 , 13.73 , 13.70 , 13.59 , 13.84 )
    • 3 x 200m ( 31.48 , 31.80 , 32.84 )
      [ 2’ / 4’ ]
  • Drills on Stairs ( 1 x 10 )
    PM
  • Low Intensity Medicine ball exercises
    • Total Count ( 570 throws )
  • 3 stride aproach Long jump x 6 ( 4.70m )
  • 5 stride aproach Long jump x 6 ( 5.15m )
    [ 1.5’ ]

Wednesday 22/6/05
AM

  • Tyre pulls on grass ( 12kg )
    • 5 x 40m ( 5.77, 5.87 , 5.73 , 5.62 PB, 5.67 , Stopped…VERY BAD back pain!! )
      PM
  • Gym
    • Behind Neck press 8-45kg , 8-45kg , 8-45kg , 8-45kg
    • Latt pull back 10-7b , 10-7b , 10-7b , 10-7b
    • Military press 8-35kg , 8-35kg , 8-35kg , 8-35kg
    • Latt pull front 10-6b , 10-6b , 10-6b , 10-6b
    • Bench press 8-40kg , 8-40kg , 8-40kg , 8-40kg
    • Seated cable rows 8-6b , 8-6b , 8-6b , 8-6b
      each 2 of the above are super setted
    • Full Squat 10-80kg , 10-80kg , 10-80kg , 10-80kg
    • Leg curl 10-3b
      [ 1.5’ ]

Thursday 23/6/05
AM

  • Extensive Tempo ( with Shoes )
    • 2 x 5 x 150m ( 22.45 , 22.84 , 22.32 , 22.33 , 22.72 / 23.02 , 22.48 , 23.67 , 22.09 , 22.32 )
  • Drills on stairs ( 2 x 10 )
    [ 5’ ]

Friday 24/6/05
AM

  • Speed ( down start & Electronic start )
    • 4 x 30m ( 4.31 , 4.31 , 4.39, stopped! My back )
      PM
  • Gym
    • Behind Neck press 8-50kg , 8-50kg , 8-50kg , 8-50kg
    • Latt pull back 10-7b , 10-7b , 10-7b , 10-7b
    • Military press 10-35kg , 10-35kg , 10-35kg , 10-35kg
    • Latt pull front 10-6b , 10-6b , 10-6b , 10-6b
    • Bench press 10-40kg , 10-40kg , 10-40kg , 10-40kg
    • Seated cable rows 10-6b , 10-6b , 10-6b , 10-6b
      each 2 of the above are super setted
    • Full Squat 10-80kg , 10-80kg , 1-80kg… back pain!
    • Leg curl 10-2b , 10-3b , 10-5b , 10-5b , 10-5b , 10-5b
      [ 1.5’ ]

Saturday 25/6/05
AM

  • Easy Medicine ball throws
    • Overhead Throws ( 2 x 10 )
    • Up Throws ( 2 x 10 )
      Some pain. I’ll go to the doctor today.

Personal Bests

  • 40m tyre pulls 5.62
15

I went to the doctor on Saturday, and he told me to bring my old MRI top check on something. I baught him the MRI yesterday and he checked it and told me some stuff I don’t understand ( I really tried to ) and then he gave me a very expensive Injection in my back directly. Actually. They were two! He put in one. And left it there and then inserted the other and started pushing both. Then he told me to take it easy this week. 50%. I’ll do my med-ball, gym and tempo. As for speed session I’ll do them as easy run throughs to concentrate on the technique. And may it just get better soon.

16

holy shit man, i hope that back of urs recovers pretty quick, remember schedule is bit tight this summer so good luck, do exactly as the doctor says man and do your medication. your training is looking good and is progressing in a good fashion so just try and take it easy for this week. inshallah will work out well… take care of urself man

17

Monday 20/6/05
AM

  • Pain in the back right from the start of the warm up
  • Extensive Tempo
    • 7 x 100m ( 21, 19, 19, 19, 19, 18, 23, couldn’t bare the pain no more. ) Strange! I was in the range of 50%!
      [ 1’ ]
      PM
  • Gym
    • Behind Neck press 8-50kg , 8-50kg , 8-50kg , 8-50kg
    • Latt pull back 10-7b , 10-7b , 10-7b , 10-7b
    • Military press 10-45kg , 10-45kg , 10-45kg , 10-45kg
    • Latt pull front 8-7b , 8-7b , 8-7b , 8-7b
    • Bench press 10-45kg , 10-45kg , 10-45kg , 10-45kg
    • Seated cable rows 10-6b , 10-6b , 10-6b , 10-6b
      each 2 of the above are super setted
    • Leg curl 10-3b , 10-5b Something new here! Pain in the rear legmants behind the knee I’m a very unlcuky person I guess
      [ 1.5’ ]

Tuesday 21/6/05
AM

  • Extensive Tempo ( with Shoes )
    • 14x 100m ( 19, 19, 20, 18, 18, 17, 19, 17, 16, 16, 16, 15, 15, 15 )
      [ 1’ ] This time it was so painful but I just held on and ran with the pain.
      PM
  • Low Intensity Medicine ball exercises
    • Total Count ( 570 throws )
  • 3 stride aproach Long jump x 6 ( 4.70m )
  • 5 stride aproach Long jump x 6 ( 5.15m )
    [ 1.5’ ]

Wednesday 22/6/05
AM

  • Plyometrics
    • 10 x Backward throws ( 7.25kg ) ( 14.10m )
    • 10 x Underhead throws ( 7.25kg ) ( 13.25m )
    • 10 x standing long jump ( 3.15m )
  • Easy run throughs ( standing starts, hand time )
    • 6 x 60m ( 8.00, 7.23 , 7.02 , 7.02 , 6.89 , 6.80 )
      PM
  • Gym
    • Behind Neck press 8-55kg , 8-55kg , 8-55kg , 6-55kg
    • Latt pull back 10-7b , 10-7b , 10-7b , 10-7b
    • Military press 10-45kg , 7-45kg , 6-45kg , 6-45kg
    • Latt pull front 10-7b , 10-7b , 10-7b , 10-7b
    • Bench press 8-50kg , 8-50kg , 8-50kg , 8-50kg
    • Seated cable rows 10-7b , 10-7b , 10-7b , 10-7b
      each 2 of the above are super setted
      [ 1.5’ ]

[b]Thursday 23/6/05[/B]
No Training. ( working on my graduation project and resting my back a bit )

Friday 24/6/05
No Training

Saturday 25/6/05
No Training
Sunday 25/6/05
PM

  • Easy run throughs ( standing start & hand time )
    • 5 x 40m ( 5.08 , 4.73 , 4.87 , 4.83 , 4.80 )

Notes:
I guess my back is good enough to hold on to over 90% of my training volume and intensity so I’ll restart training from

18

Monday 20/6/05
AM- Acceleration ( standing sarts & hand time. )
- 4 x 30m ( 3.87 , 3.83 , 3.67 , 3.63 )
- 4 x 40m ( 4.87 , 4.62 , 4.64 , 4.61 )
- 4 x 50m ( 6.06 , 5.90 , 5.68 , 5.55 The only one that felt close to max. )
PM

  • Gym
    • Behind Neck press 8-55kg , 8-55kg , 8-55kg , 7-55kg
    • Latt pull back 10-7b , 10-7b , 10-7b , 10-7b
    • Military press 8-45kg , 8-45kg , 7-45kg , 4-45kg
    • Latt pull front 10-7b , 10-7b , 10-7b , 8-7b
    • Bench press 8-50kg , 8-50kg , 8-50kg , 8-50kg
    • Seated cable rows 10-7b , 10-7b , 10-7b , 10-7b
      each 2 of the above are super setted
      [ 1.5’ ]

Tuesday 21/6/05
No Training

Wednesday 22/6/05
AM

  • Tyre pulls on grass ( 12kg )
    • 5 x 40m ( 6.09 , 5.96 , 5.59 , 5.52PB , 6.16* )
  • Plyometrics
    • 10 x Underhead throws ( 7.25kg ) ( 13.00m )
    • 10 x Backward throws ( 7.25kg ) ( 13.60m )
    • 6 x 3 stride aproach long jump ( 4.90m )
    • 6 x 5 stride aproach long jump ( 5.80mPB )
      PM
  • Gym
    • Behind Neck press 8-55kg , 8-55kg , 8-55kg , 6-55kg
    • Latt pull back 10-7b , 10-7b , 10-7b , 10-7b
    • Military press 10-45kg , 7-45kg , 6-45kg , 6-45kg
    • Latt pull front 10-7b , 10-7b , 10-7b , 10-7b
    • Bench press 8-50kg , 8-50kg , 8-50kg , 8-50kg
    • Seated cable rows 10-7b , 10-7b , 10-7b , 10-7b
      each 2 of the above are super setted
      [ 1.5’ ]

Thursday 23/6/05
No Training till the end of the week!!. ( working on my graduation project and I have a very bad condition that I refuse to talk about!)

Personal Bests:
- Tyre pulls on grass ( 12kg ) 5.52
- 5 stride aproach long jump ( 5.80m )

19

All the fun is on the days leading to graduation, enjoy!! :slight_smile:

20

to me week 4 is all nill. No training. But that was because of my project that I did quite well in. I’m very happy about that.

First of all. I’d like to congratulate Idris on his 6th place at the world youth championships in the 110m hurdles. YES we have been picking on him all the time cause he was the youngest among us. But we are now very proud of you. 21.99 in the 200m new personal best. but he didn’t reach the semis. Its still something to be proud of. Omar. I saw your name in the 100m with a DNS beside. I know everything. Don’t be sorry about anything. I’m still pround of you. Next year in the juniors. I know that you would’ve came 1st in you heat with a jog or something. Ziad did 10.94 I guess in his heat. So thats OK for him I guess. but he should’ve done better. Next time around too. And now its me and world indoors next year. So you all wish me luck this time. Because from today I’ve become a full time athlete officially!

Tomorrow I start. and god be with you all.

ohh and I forgot to add. Congrats to Karim who jumpped 2.08 for 8th place as well