Flying Ducks

Members Area My Training Journal
21

Dear all. Today I had a 100m meet. I did 10.86 hand!!! I was so sad to hear the time. I ran quite well. All the coaches in the stands timed me 10.4 something and a very few said 10.52-10.55. so I was so confused. Until I heard the coach of my major competitor talking to his athlete. I went to talk to him. And guess what. As I came closer I heard him whisper to his player saying " This time some athletes have beat you on time. I fixed it this time but at the nationals You can’t run like that " He was talking to the former Egyptian record holder. The guy I beat twice before I got injured. And this is the second time the fix the times in the cairo meet so that I would come after him.

The Cairo meet is a few heats and the positions are determined with the times. So he always runs in one heat and I run in another. Then they give him the lead with fixing times. I was going nuts. I couldn’t prove anything and everyone in my club was silent in sadness. No action to take. The second time I experiance that track and field could be very unfair!!!

Then comes the second problem. The official coach of the national team wants me to go and train with him. If that happens then its hell. He doesn’t use any specific system and sometimes fogets about the session he gave us the day before. The head coach of my club wants me to go cause the national team’s coach is his friend. If I don’t agree I loose my money and I could be suspended for a couple of years. I could even be very unlucky and loose everything and be banned from sports by my federation if I don’t obay!!!

This is not sports. This is something very wierd. My last chance is that I’ll have to talk to these two coaches and explain the Charlie francis system. Show them the videos I baught and the books and try to explain and argue. I have a 50% 50% chance. Please all. Pray for me. I’m really worried, can’t sleep. How sad!

22

Wait, so not only did you win on time, but some jackass coach changed the times? That’s bullshit… grrrr. Where is he? I’ll fly out there and set his butt on fire. See if he can run a 10.5h with a flaming ass.

And then on top of that you’re gettin’ threatened into a coach you don’t really want? That sucks. That sucks the nastiness right off of a urinal puck.

Flying, I’ll have you in my prayers tonight for sure.

23

Thanks man for exactly understanding how I’m feeling. It always feels better when you are not alone. Some people here under estimate the situtation and don’t really know how I’m feelin about it

24

I really can’t wait till the end of the week to post what I’ve done today. As most of you have seen by now, I don’t put any notes or comments on what I do. Because the times self explain them selves and I don’t like to talk much about how I felt and I did bad on that occasion because of… and I did great there because… etc, etc…

This time I’m talking and talking. Today I did 3 x 30m + 3 x 40m all electronically timed from blocks. my 3rd 30 was 3.97, improveing from my 4.03! I think its 3.95, but I gave another 1/2 frame in till my body is sure 1/2 crossed the line to be 3.97. I have nothing more to say. some people will understand this times, others might not. But I guess that I have broken a sort of barier. Then in the 40s there was no concentration times were very close to my p.b but I wasn’t giving 100% and I started getting so nervous on people in the track for stupid reasons and I did 2 x 80s and stopped.

25

You didn’t even have to push the 40s after your PB; two PBs in a single session? Difficult, I suppose.

In any case, well done!! :wink:

26

Monday 25/7/05
PM

  • Acceleration ( block starts and auto timing )
    • 3 x 30m ( best was 3.97 ! )
    • 3 x 40m ( best was 5.12 )
    • 2 x 80m ( hand timed, 8.55, 8.70 )

Tuesday 26/7/05
AM

  • Extensive Tempo
    • 5 x 100m ( about 17s and stopped. I was so sleepy!! )
      [1’]

Wednesday 27/7/05
No training

Thursday 28/7/05
PM

  • Speed
    • 3 x 20m (standing starts. hand timing ) ( 2.79 , 2.62 , 2.72 )
    • 1 x 80m (standing starts, hand timing ) ( 8.70 ) my back hurts from the long ones!
    • 5 x 30m (Block starts, auto timing ) ( 4.07 , 4.23 , 4.07 , 4.11 , 4.07 )

Friday 29/7/05
AM

  • Extensive Tempo
    • 2 x 5 x 100m ( avg. 15.15 )
    • 10 x 7 stride aproach long jump. ( 5.80m )
  • Biking ( 15min )
  • 100 push ups
    PM
  • Extensive Tempo
    • 2 x 5 x 100m ( avg. 14.45 )

Saturday 30/7/05
PM

  • Speed ( standing starts, Hand time. )
    • 2 x 40m ( 4.80, 4.71, stopped… back problems )
    • 20 x 7 stride long jumps ( 5.95 )
    • 3 x 11 stride long jumps ( 6.25 )

Personal Bests:
- 30m block start electronic timing ( 3.97 )
- 7 stride aproach long jump ( 5.95m )
- 11 stride aproach long jump ( 6.25m )

27

Monday 1/8/05
AM

  • Acceleration ( block starts and auto timing )
    - 4 x 40m ( 5.32, 5.20, 5.28, 5.36 )
    • 2 x 50m ( 6.29, 6.29 ) I’m really feeling sleepy!!!

Tuesday 2/8/05
PM

  • Extensive Tempo
    • 2 x 5 x 100m Avg.(13.77)
      [1’/5’]

Wednesday 3/8/05
AM

  • Acceleration ( block starts and Auto timing )
    • 4 x 60m ( 7.26, 7.30, 7.34, 7.98*! )
      Sleeeepy! No more AM sprinting
      PM
  • Extensive Tempo
    • 2 x 5 x 100m Avg.(13.63)
      [1’/5’]

Thursday 4/8/05
AM

  • Extensive Tempo
    • 100, 100, 100/
    • 200, 100, 200/
    • 100, 100, 100.
      [ 1’/3’ ]
      Avg./100m (14.46")
  • 15 x backward throws (5kg) (16.70)
  • 10 x underhead throws (5kg) (15.75)
    PM
  • 2 x [10 x 8 hurdles walk over, 2 x 80m relaxed]
  • low intensity med-ball throws (total count=200 )
  • 6 x 7 stride approach long jump (6.00mPB)

Friday 5/8/05
AM

  • Extensive Tempo
    • 100, 100, 100/
    • 200, 100, 200/
    • 100, 100, 100.
      [ 1’/3’ ]
      Avg./100m (14.36")
      PM
  • Speed ( block starts & electronic timing )
    • 3 x 60m ( 7.22 , 7.14 , 7.26 ) MY BACK!!

Saturday 6/8/05
AM

  • Backward throws (8kg) (13.60m )
  • Underhead throws (8kg) (13.45m )
    Standing triple jump. + Abs and back. ( my back has had it. I had a massage)

Personal Bests:

  • 7 stride aproach long jump ( 6.00m )
    Note: I’m currently lying down not knowing how I’ll train next. Its my back!! I will not enter nationals, so worried about my back (23rd of Augest :o I will loose a lot of money! I’m so sad, so sad! )
28

Monday 8/8/05
AM

  • Extensive Tempo
    • 100, 100, 100/
    • 200, 100, 200/
    • 100, 100, 100.
      [ 1’/3’ ]
      Avg./100m ( 14.28" )
  • Abs & back
    • Bent knee crunches 15,15,15,15
    • Superman 1’
      PM
  • Gym

    • Behind Neck press 10-40kg, 10-40kg, 10-40kg, 10-40kg

    • Latt pull down 10-7B, 10-7B, 10-7B, 10-7B

    • Military press 8-35kg, 8-35kg, 8-35kg, 8-35kg

    • Latt pull front 8-6B, 8-6B, 8-6B, 8-6B

    • Incline Bench press 8-50kg, 8-50kg, 8-50kg, 8-50kg

    • Seated latt row 8-7B, 8-7B, 8-7B, 8-7B
      each of the above 2 were supersetted [1.5’ ]

    • 3 x 10 hyperextension with pause at each count.
      [ 1.5’ ]

Tuesday 9/8/05
AM

  • Extensive Tempo
    • 100, 100, 100/
    • 200, 100, 200/
    • 100, 100, 100.
      [ 1’/3’ ]
      Avg./100m ( 14.01" )
  • Low intensity med ball exercises total count ( 150 )
    couldn’t go on cause my back hurts from the rotations!
    PM
    -Gym
    • Leg Curl 10-2B, 10-3B , 10-3B, 10-3B
    • Stiffed leg Dead lift 10-40kg, 10-40kg, 10-40kg, 10-40kg
    • Full Squat 10-80kg, 10-80kg, 10-80kg, 10-80kg
    • Leg curl 10-3B
      [ 1.5’ ]

Wednesday 10/8/05
AM

  • Extensive Tempo
    • 2 x 8 x 150m Avg/150m ( 21.69” )
      [ 1.5’ / 4’ ]
  • Abs
    • Seated leg raise 15,15,15,15
    • Bent knee crunches 10,10,10,10
      PM
  • Gym

    • Behind Neck press 8-45kg, 8-45kg, 8-45kg, 8-45kg

    • Latt pull down 10-7B, 10-7B, 10-7B, 10-7B

    • Military press 10-40kg, 10-40kg, 10-40kg, 10-40kg

    • Latt pull front 10-6B, 10-6B, 10-6B, 10-6B

    • Incline Bench press 8-50kg, 8-50kg, 8-50kg, 8-50kg

    • Seated latt row 8-7B, 8-7B, 8-7B, 8-7B
      each of the above 2 were supersetted [1.5’ ]

    • hyperextension 10-5sec, 10-5sec, 10-5sec, 10-3sec
      [ 1.5’ ]

Thursday 11/8/05
AM

  • Extensive Tempo
    • 2 x 8 x 150m Avg/150m ( 21.05” )
      [ 1.5’ / 4’ ]
      PM
      -Gym
    • Leg Curl 10-2B, 10-3B , 10-4B, 10-4B
    • Stiffed leg Dead lift 10-45kg, 10-45kg, 10-45kg, 10-45kg
    • Full Squat 8-90kg, 8-90kg, 8-90kg, 8-90kg
    • Hanging knee raise 10, 10, 10, 10
    • Leg curl 10-4B
      [ 1.5’ ]

Friday 12/8/05
AM

  • Extensive Tempo
    • 100, 200, 100/
    • 200, 100, 200/
    • 100, 200, 100.
      [ 1’/3’ ]
      Avg./100m ( 16.25" ) min. req. ( 15.08" ) max ( 14.13" ) ( 69.6% )
  • 10 x Backward throws ( 13.40m )
  • cool down
    PM
  • Gym

    • Behind Neck press 8-50kg, 8-50kg, 8-50kg, 8-50kg

    • Latt pull down 10-7B, 10-7B, 10-7B, 10-7B

    • Military press 8-40kg, 8-40kg, 8-40kg, 8-40kg

    • Latt pull front 10-6B, 10-6B, 10-6B, 10-6B

    • Incline Bench press 8-60kg, 8-60kg, 8-60kg, 8-60kg

    • Seated latt row 8-7B, 8-7B, 8-7B, 8-7B
      each of the above 2 were supersetted [1.5’ ]

    • hyperextension 10-5sec, 10-5sec, 10-5sec
      [ 1.5’ ]

Saturday 13/8/05
AM

  • Extensive Tempo
    • 100, 200, 100/
    • 200, 100, 200/
    • 100, 200, 100.
      [ 1’/3’ ]
      Avg./100m ( 15.50" ) (72.90%)
  • Low intensity med ball exercises ( total count = 140 )
    PM
    -Gym
    • Leg Curl 10-3B, 10-4B , 10-4B, 10-4B
    • Stiffed leg Dead lift 10-50kg, 10-50kg, 10-50kg, 10-50kg
    • Full Squat 8-100kg, 8-100kg, 8-100kg, 2-100kg
      [ 1.5’ ]
29

Monday 15/8/05
AM

  • Speed ( standing start and hand time 95% )
    • 4 x 4 x 60m ( DB 6.77 )
      [ 3’ / 5’ ]
      PM
  • Gym

    • Behind Neck press 10-50kg, 10-50kg, 10-50kg, 10-50kg

    • Latt pull down 10-7B, 10-7B, 10-7B, 10-7B

    • Military press 8-40kg, 8-405kg, 8-40kg, 10-40kg

    • Latt pull front 8-7B, 8-7B, 8-7B, 8-7B

    • Incline Bench press 8-60kg, 8-60kg, 8-60kg, 6-60kg

    • Seated latt row 8-7B, 8-7B, 8-7B, 8-7B
      each of the above 2 were supersetted [1.5’ ]

    • hyperextension 10-5sec, 10-5sec, 10-5sec
      [ 1.5’ ]

Tuesday 16/8/05
AM

  • Extensive Tempo
    • 100, 200, 100/
    • 200, 100, 200/
    • 100, 200, 100.
      [ 1’/3’ ]
      Avg./100m ( 14.99" )
      PM
      -Gym
    • Leg Curl 10-2B, 10-4B , 10-4B, 10-5B, 10-5B
    • Stiffed leg Dead lift 10-50kg, 10-50kg, 10-50kg, 10-50kg
    • Cleans 2 x 50kg, 4 x 50kg, 4 x 60kg, 4 x 70kg, 2 x 80kg , 1 x 90kg
      [ 1.5’ ]

Wednesday 17/8/05
AM

  • Speed Endurance
    • 4 x 150m ( 17.78, 17.45, 17.09, 18.42 ) Avg. ( 17.69 )
      [ 5’ ]
  • 10 x Overhead throws ( 13.30m )
  • 5 x Standing triple jump ( 9.01m )
    PM
  • Gym

    • Behind Neck press 8-55kg, 8-55kg, 8-55kg, 8-55kg

    • Latt pull down 10-7B, 10-7B, 10-7B, 10-7B

    • Military press 8-45kg, 8-45kg, 8-45kg, 8-45kg

    • Latt pull front 10-7B, 10-7B, 10-7B, 10-7B

    • Incline Bench press 8-60kg, 8-60kg, 8-60kg, 8-60kg

    • Seated latt row 10-7B, 10-7B, 10-7B, 10-7B
      each of the above 2 were supersetted [1.5’ ]
      [ 1.5’ ]

Thursday 18/8/05
AM

  • Extensive Tempo
    • 100, 200, 100/
    • 200, 100, 200/
    • 100, 200, 100.
      [ 1’/3’ ]
      Avg./100m ( 16.28" )
      PM
  • Relay Training
    • I had to do it even though my back hurt a lot. I have to keep my income

Friday 19/8/05
PM

  • Gym

    • Behind Neck press 8-55kg, 8-55kg, 8-55kg, 8-55kg

    • Latt pull down 10-7B, 10-7B, 10-7B, 10-7B

    • Military press 8-45kg, 8-45kg, 8-45kg, 8-45kg

    • Latt pull front 10-7B, 10-7B, 10-7B, 10-7B

    • Incline Bench press 8-60kg, 8-60kg, 8-60kg, 8-60kg

    • Seated latt row 10-7B, 10-7B, 10-7B, 10-7B
      each of the above 2 were supersetted [1.5’ ]
      [ 1.5’ ]

Saturday 20/8/05
AM

  • Extensive Tempo
    • 100, 200, 100/
    • 200, 100, 200/
    • 100, 200, 100.
      [ 1’/3’ ]
      Avg./100m ( 14.75" ) ( 76.6% )
      PM
      -Gym
    • Leg Curl 10-4B, 10-5B , 10-5B, 10-5B
    • Stiffed leg Dead lift 10-60kg, 10-60kg, 10-60kg, 10-60kg
    • Power Cleans 4-60kg, 4-80kg, 4-80kg, 2-90kg
      [ 1.5’ ]
30

Keep it kicking man you doing a good job. You need to start hitting specail endurance runs once a week to get in competition form, id say for you 2x200s should do good with full recoveries. The rest looks very good, but remember, you also need to work on your weak points as well (latter part of race), so goodluck with that and make sure you post us the results of the nationals. All the best man

31

Monday 22/8/05
AM

  • Speed Endurance ( standing start and hand time 95% )
    • 3 x 150m ( 17.53 , 17.05 , 17.09 )
      [ 5’ ]
      wanted to do 4 but my back was hurting way too much

Tuesday 23/8/05
AM

  • Extensive Tempo
    • 100, 200, 100/
    • 200, 100, 200/
    • 100, 200, 100.
      [ 1’/3’ ]
      Avg./100m ( 14.84" )

Wednesday 24/8/05
AM

  • Run throughs with shoes.
    • 10 x 50m. ( best came on 5.80 , 5.87 , 5.93 )
      PM
      Relay final. We came 4th. I guess I’ll loose my money!

Thursday 25/8/05
PM

  • Gym
    • Behind neck press 6-70kg, 6-70kg, 4-70kg, 4-70kg
    • Latt pull down 8-9B, 8-10B, 8-11B, 6-11B
    • Bench press 6-80kg, 6-100kg, 6-100kg, 6-100kg
    • Leg curl 10-4B, 10-4B, 10-4B, 10-4B,
      [ enough rest ]

Friday 26/8/05
AM

  • Extensive Tempo
    • 100, 200, 100/
    • 200, 100, 200/
    • 100, 200, 100.
      [ 1’/3’ ]
      Avg./100m ( 15.10 )

Saturday 27/8/05
AM

  • Extensive Tempo
    • 100, 200, 100/
    • 200, 100, 200/
    • 100, 200, 100.
      [ 1’/3’ ]
      Avg./100m ( 15.12 )
  • Plyometrics
    - 15 x Backward throws (8kg) (13.35)
    - 10 x Underhead throws (8kg) (13.10)
    - standing Long jump ( 3.10m )
  • Low intensity Med ball ( 200 count )
32

This is to everyone.

The past few weeks I’ve been thinking about stopping my journal posts. I have dealt with a lot of people over the past few months and I have found everyone to be hiding everything, never saying the truth, pretending to be injured, etc… So I thought that if I stop my posts may be I could lift of any sort of attention ( if I had any ) and get the evil eye away and may be then I could be succeful and my back would heal. I started doing that with most of the people who have done this with me but then, everytime I think of doing that to my CF forum… I just can’t. And after thinking about it for a while I found out that The CF forum is all my family, inspiration and hope. And I owe everyone here the credit for any sort of improvemnet I have had eversince I started reading this forum. I so I decided to go on. And I wish that I can help anyone in anyway if I ever had the chance.
And thanks to all.

33

Fd1…play their game.you now know the rules so play it

34

Monday 29/8/05
AM

  • Extensive Tempo

    • 100, 200, 100/
    • 200, 100, 200/
    • 100, 200, 100.
      [ 1’/3’ ]
      Avg./100m

  • Plyometrics

    • 10 x Backwards throw ( 8kg )
    • 10 x Underhead throws ( 8kg )
    • 10 x Standing long jump

  • 4 x 60m run through with spikes. Hand time building up
    PM

    • Gym

      • Latt pull front 10-8B, 10-8B, 10-8B, 10-8B

      • Military press 8-50kg, 8-505kg, 8-50kg, 10-50kg

      • Latt pull down 10-8B, 10-8B, 10-8B, 10-8B

  • Behind Neck press 8-50kg, 8-50kg, 8-50kg, 8-50kg

    • Seated latt row 8-8B, 8-8B, 8-8B, 8-8B

  • Incline Bench press 8-60kg, 8-60kg, 8-60kg, 5-60kg

each of the above 2 were supersetted [1.5’ ]
[ 1.5’ ]

Tuesday 30/8/05
PM

  • Extensive Tempo
    • 100, 200, 100/
    • 200, 100, 200/
    • 100, 200, 100.
      [ 1’/3’ ]
      Avg./100m
  • 10 x stair drills

Wednesday 31/8/05
AM

  • Speed
  • 3 x 50m
  • 3 x 60m
  • 1 x 80m
  • 1 x 100m
  • Plyometrics
    • 10 x Backwards throw ( 8kg )
    • 10 x Underhead throws ( 8kg )
    • 10 x Standing long jump
  • a few high jumps for fun in the range of 1.70m

Thursday 1/9/05
AM

  • Extensive Tempo
    • 100, 200, 100/
    • 200, 100, 200/
    • 100, 200, 100.
      [ 1’/3’ ]
      Avg./100m
  • Low intensity med ball ( total count 400 )

Friday 2/9/05
PM

  • Special endurance
    3 x 150m
    [ 5’ ]
    PM
  • Gym

    • Leg curl 10-4B, 10-5B, 10-5B, 10-5B, 10-6B

    • Full Squat 6-120kg, 6-120kg, 6-120kg, 6-120kg

    • Latt pull front 10-8B, 10-8B, 10-8B, 10-8B

    • Military press 8-50kg, 8-505kg, 8-50kg, 10-50kg

    • Latt pull down 10-8B, 10-8B, 10-8B, 10-8B

  • Behind Neck press 8-50kg, 8-50kg, 8-50kg, 8-50kg

Sunday 4/9/05
AM

  • Plyometrics
    - 10 x Backward throws (8kg)
    - 10 x Underhead throws (8kg)

    • 4 x 50m

      • standing Long jump
      • 40 x Double stair hop

    • 2 x 60m, 2 x 100m ( run through )

35

Monday 5/9/05
AM

  • Special endurance
    3 x 150m
    [ 5’ ]
  • Plyometrics
    • 10 x Backwards throw ( 8kg ) ( 13.15m )
    • 10 x Underhead throws ( 8kg ) ( 13.50m )
    • 40 x double stair hops
    • 10 x Standing long jump ( 3.10m )
      PM
    • Gym

      • Latt pull front 8-8B, 8-8B, 8-8B, 8-8B

      • Military press 8-50kg, 8-505kg, 8-50kg, 8-50kg

      • Latt pull down 10-8B, 10-8B, 10-8B, 10-8B

  • Behind Neck press 8-50kg, 8-50kg, 8-50kg, 8-50kg

each of the above 2 were supersetted [1.5’ ]
[ 1.5’ ]

Tuesday 6/9/05
AM

  • Extensive Tempo
    • 2 x 5 x 150m
      [ 1.5’ / 4’ ]
      Avg./150m
  • low intensity med ball ( total count = 125 )
  • 3 x 15 Bent knee crunches
    PM
    • Leg curl 10-3B, 10-4B, 10-5B, 10-5B, 10-6B, 10-6B
    • Full Squat 6-120kg, 6-120kg, 6-120kg, 6-120kg
    • seated latt pull 8-9B, 8-9B, 8-9B, 8-9B
      [ 1.5’ ]

Wednesday 7/9/05
AM

  • Special Endurance ( standing start and hand timing )
  • 3 x 150m
    [ 5’ ]

Thursday 8/9/05
AM

  • Extensive Tempo

    • 2 x 5 x 150m
      [ 1.5’ / 4’ ]
      Avg./150m

  • Plyometrics

    • 10 x Backwards throw ( 8kg )
    • 10 x Underhead throws ( 8kg )
    • 10 x Standing long jump ( 3.05m )

  • 40 x double stair hops
    PM

  • Gym

    • Leg curl 10-4B, 10-5B, 10-5B, 10-6B, 10-6B, 10-7B

  • Full Squat 6-125kg, 6-125kg, 6-125kg, 6-125kg

    • Latt pull front 8-8B, 8-8B, 8-8B, 8-8B

    • Military press 8-50kg, 8-505kg, 8-50kg, 8-50kg

    • Latt pull down 8-8B, 8-8B, 8-8B, 8-8B

  • Behind Neck press 8-50kg, 8-50kg, 8-50kg, 8-50kg

  • Seated latt Row 8-8B, 8-8B, 8-8B, 8-8B

  • Incline Bench press 8-60kg, 8-60kg, 8-60kg, 8-60kg

each of the above 2 were supersetted [1.5’ ]
[ 1.5’ ]

Friday 9/9/05
PM

  • Acceleration

    • 4 x 40m tyre pulls ( 5.91 , 5.67 , 5.70 , 5.58 )
    • 2 x 50m tyre pulls ( 7.01 , 6.66 )
    • 3 x 30m flat sprint
      Plyometrics
    • 10 x Backward throws ( 8kg ) ( 12.80m )
      PM

  • Gym

    • Full Squat 4-100kg, 4-120kg, 4-, 4-

    • Bench press 8-55kg, 6-85kg, 4-105kg, 1-125kg

    • Latt pull down 8-8B, 8-9B, 8-10B, 8-11B

  • Double triceps ext. 10-5B, 10-5B, 10-5B, 10-5B

  • Cable Arm Curl 10-5B, 10-5B, 10-5B, 10-5B
    supersetted

[ Enough Rest ]

Saturday 10/9/05
AM

  • Extensive Tempo

    • 2 x 5 x 150m
      [ 1.5’ / 4’ ]
      Avg./150m
      PM

  • Gym

    • Behind Neck press 10-55kg, 6-70kg, 4-80kg, x-90kg

    • Leg Curl 10-3B, 10-4B, 10-5B, 10-6B, 10-7B

    • Latt pull front 10-8B, 10-9B, 10-10B, 10-11B

36

Monday 12/9/05
AM

  • Special endurance
    • 2 x 150m
      [ 5’ ]
  • Tyre pulls
    • 2 x 30, 40, 50
  • flat sprints
    • 30, 40, 50
  • Plyometrics
    • 10 x Backwards throw ( 8kg )
    • Standing Long Jump
  • 40 x double stair hops
  • A few High jumps for fun ( 1.65m )

PM

  • Gym

    • Latt pull front 10-8B, 10-8B, 10-8B, 10-8B

    • Military press 10-50kg, 10-50kg, 10-50kg, 10-50kg

    • Latt pull down 10-8B, 10-8B, 10-8B, 10-8B

  • Behind Neck press 10-50kg, 10-50kg, 8-50kg, 10-50kg

  • Seated latt Row 10-8B, 10-8B, 10-8B, 10-8B

  • Incline Bench press 8-60kg, 8-60kg, 8-60kg, 8-60kg

each of the above 2 were supersetted [1.5’ ]
[ 1.5’ ]

Tuesday 13/9/05

AM

  • Extensive Tempo
    • 100, 200, 100/
    • 200, 100, 200/
    • 100, 200, 100.
      [ 1’/3’ ]
      Avg./100m
  • 2 x 10 x stair drills
  • ¼ sit ups ( 20 – 15 - 10 )

PM
- Leg curl 10-4B, 10-5B, 10-6B, 10-6B, 10-7B
- Full Squat 4 sets
- Stiffed leg dead lift 6-60kg, 6-60kg, 6-60kg, 6-60kg,
[ 1.5’ ]

Wednesday 14/9/05
AM

  • Special Endurance ( standing start and hand timing )

  • 2 x 150m ( messed up by someone trying to stick his nose in my training! )
    [ 5’ ]

  • 10 x Underhead throws ( 8kg)
    PM
    -Gym

  • Latt pull front 10-8B, 10-10B, 10-8B, 10-8B

    • Military press 10-50kg, 10-505kg, 10-50kg, 10-50kg

    • Latt pull down 10-8B, 10-8B, 10-8B, 10-8B

  • Behind Neck press 8-50kg, 8-50kg, 6-60kg, 6-60kg

  • Seated latt Row 10-8B, 10-8B, 10-8B, 10-8B

  • Incline Bench press 8-60kg, 8-60kg, 8-60kg, 8-60kg

each of the above 2 were supersetted
[1.5’]

Thursday 15/9/05

AM

  • Extensive Tempo
    • 4 x 200m [ 2’/4’ ]
    • 8 x 100m [1’]
      Avg./100m

PM

  • Gym
    • Leg Curl 10-4B, 10-5B, 10-6B, 10-6B, 10-7B
    • Full Squat 4 sets
    • Stiffed leg deadlift 8-60kg, 8-60kg, 8-60kg, 8-60kg
      [ 1.5’]

Friday 16/9/05
PM

  • Acceleration
    • 3 x 40m tyre pulls
      note: back problems for sleeping on the ground!! Hadn’t a choice

PM
-Gym

  • Latt pull front 10-8B, 10-10B, 10-8B, 10-8B

    • Military press 10-50kg, 10-505kg, 10-50kg, 10-50kg

    • Latt pull down 10-8B, 10-8B, 10-8B, 10-8B

  • Behind Neck press 10-50kg, 10-50kg, 10-50kg, 10-50kg

  • Seated latt Row 10-8B, 10-8B, 10-8B, 10-8B

  • Incline Bench press 10-60kg, 10-60kg, 10-60kg, 10-60kg

each of the above 2 were supersetted
[1.5’]


Saturday 17/9/05

AM

  • 50m run throughs
  • 10 x underhead throws

couldn’t do anything more. My back has been hurt badly!!

37

Monday 19/9/05
AM

  • Special endurance
    • 1 x 150m

Tuesday 20/9/05
AM

  • 10 x Underhead throws ( 8kg) ( 13.61m )
  • 20 x double stair hops

Wednesday 21/9/05
AM

  • Plyometrics
    • 10 x standing long jump ( 3.05m )
    • 5 x standing triple jump ( 9.00m )
    • 5 x 3 stride triple jump ( 11.00m )
    • 15 x box – matt jump
    • 3 x high jumps ( 1.70m )
      5 x 50m runs throughs on grass

Thursday 22/9/05
AM

  • Extensive Tempo
    • 16 x 100m ( Irregular surface )
      [ 1’ ]
      Avg./100m ( 15.30" )

Friday 23/9/05
AM

  • Extensive Tempo

    • 3 x 200m [ 2’/4’ ]
    • 3 x 200m [ 2’/4’ ]
    • 4 x 100m [ 1’ ]

    Avg./100m ( 15.14" )

Saturday 24/9/05
AM

  • 10 x 10 Hurdle walkover
  • 10 x 10 Hurdle walkover & under
  • 20 x box-matt jumps
  • 4 x 50m run through with shoes ( DB. 6.05 )
    note: After taking the 2nd injection in my left side my right side is starting
    to hurt
    PM
  • Gym
    • Bench press 8 – 50kg, 6-90kg, 4-110kg, 2-max, 1-max
    • Full Squat 10-90kg, 4-max, 4-max, 1-max
    • Behind neck press 6-70kg, 6-70kg, 6-70kg, 3-70kg
    • Leg Curl 10-5B, 10-6B, 10-7B, 6-8B
38

Monday 26/9/05

AM

  • Special endurance
    • 3 x 150m
      [ 8’ ]
  • Plyometrics
    • 10 x Backward Throws ( 7.25kg ) ( 13.80m )
    • 20 x Box-matt jumps

PM

  • Gym
    o Bench press
    o Latt pull down
    o Behind neck press
    o Latt pull front

o Scott curls
o Dips
[ 2’ ]

Tuesday 27/9/05
Nothing….!

Wednesday 28/9/05
AM

  • 1 x 150m ( untimed… was gonna be special )
    note : my back is still hurting!! I don’t know!

PM

  • Gym
    o Bench Press
    o Latt Pull down
    o Behind neck press
    [ 2’ ]

Thursday 29/9/05
AM

  • Extensive Tempo
    • 16 x 100m ( Irregular surface )
      [ 1’ ]
      Avg./100m ( 14.48" )
      PM
  • Gym
    o Full Squat
    o Leg Curl
    o Latt pull front

o Standing Arm curl
o Dips
[ 2’ ]

Friday 30/9/05
PM

  • Special Endurance
    o 2 x 150m
    o 1 x 100m
    [ full ]
  • Plyometrics
    o 40 x double step hops
    o 10 x Underhead throws

Saturday 1/10/05
AM

  • Extensive Tempo
    o 2 x 3 x 200m [ 2’ / 4’ ]
    avg / 100m ( 15.11" )
    PM
  • Gym
    o Leg Curl
    o Behind Neck press
    o Latt pull Down

o Arm Curl
o Dips
[ 2’ ]

39

amro, ramadan kareem. man whats this about your back? are you getting physio/treatment? There has to be a way out of it, is it lower back and do you get it when you lift or when you sprint? Anyways goodluck, i see you getting fitter so thats what matters, and yeah keep the tempo running going, it serves a lot when speed endurance needs to be in place. Goodluck man all the best

40

…!

Nothing