hey guys im komy, 18yrs of age.
my last yrs juniors and been workin very hard lately. last summer i suffered a serious hamstring injury when training in ireland that was july, nationals was in october and i still wasnt fit enough but managed a 10.60 heats, 10.74 semis and another hamstring injury in finals so got my therapy sorted and now i in my best shape ever.
competition is in two weeks, been doing some new times in training eg 16.60 in 150m, 13.71 in 120m, 8.88 in 80m, 6.70 60m, 5.84 50m, 4.84 40m, 3.58 30m. not bad i think with all previous injuries. now im basically losinin up, like i do only ine complex training session per week, i need to start feelin lighter. i started off my weight training in dec with few weights and a lot of reps to get fitter and put more endurance in. unfortunately my doc said i couldnt do any sprints less than 150m’s for the sake of my leg. so i my sprints basically were from the 150m to the 400m which helped my 100m a lot now that i feel i have the endurance to make it to the finish line without the feel of the fatigue. then by late jan my weight training was gettin heavy with fewer reps and this is when my bench press became 115kgs and my squats 200kgs. there was plenty more but then because we were runnin late cause the competitons were comin up we started workin on our speed strength, 40 50 and 60% 6 reps each for three other weeks and since last week has been only one complex training session along with one other plyos session. i think my periodization is not bad, ive been doin pbs in training every other day, here’s my training journal for the past two weeks. i livin in egypt so week starts at sat
sat: warmup (light jog stretches ABC acc etc)
3x150m 16.82 (pb) 17.20 16.81(pb) (my 150 pb was 17.00)
8 min between each
3x100m 11.34 11.40 11.56 (all 3pt starts)
sun: complex training session
explosive squat jumps with 30kg bar followed by bunny hops over hurdle
step ups on box with bar followed by split squat jumps
lunges with bar followed by skipping (12 strides)
1.06m hurdle 2 foot take off x4
1.10m hurdle 2 foot take off x2
standing l.jump 2.70 (best)
mon: 3x200m 3pt starts 24.42, 24.46, 24.00 after which i was almost gettin sick 8 min between each
tues: 4x50m 3pt starts 6.00, 5.97, 5.90, 6.15 (my legs were sore all workout)
wed: 4x120m (curves) 13.71 (pb) 13.72(pb) 13.76 (pb) 14.17( pb)
was a very weird workout, last time i timed my 120m was a 14.46!!!
thurs: rest
fri: rest and massage thrapy
the second week of phase 3:
sat: 3x200m 24.70, 24.35, 24.26 (8min)
3x80m with blocks 9.68, 8.88(pb was a perfect start and acc i felt it) 9.21
sun: rest
mon: 4x20m 2.81, 2.95, 3.00, 2.80
3x30m 4.06, 4.01, 3.98 (they all sucked)!
2x40m 5.01, 4.91 was basically a crap day!
tues: complex training session (same as last week’s)
wed: (250, 150, 100m ) x2
1st set, 32.70 (pb) 16.60(pb) 11.40
2nd set34.80, 16.89, 11.81 ( iwas gettin tired) again 8min between each
thurs; rest
and tomorow i got a small meet and i hopefully plan on runnin a sub 10.8
now plz guys i would really appreciate all ur comments and charlie if u could please give my any advice it would be of great help
thnx and i shall keep u guys posted