ive noticed whenever my new coach came along ive joined along with a new artner and my intensity in practise has been very high. he is such a raw talent only 15 and running 10.8FAT!?! i was ‘smoked’ 
after the 200 so only chiled the 100m. yeah hey, its going good
congratulations;
awesome.
hard work and good coaching… and talent!
Thursday 21/04
10min dynamic warm up
Bounding: 9hurdles x5sets each
- Single leg over low hurdles
- Double leg over low hurdles
- Double leg over high hurdles
- Zigzag runs around hurdles
Sprints with blocks:
4x20m (2.85, 2.83, 2.90, 2.76)
4x40m (4.96, 5.02, 5.12, 4.79)
4x60m (6.97, 7.02, 7.12, 6.96)
1x300m on grass with flats in 39seconds
contrast shower
the weather today was terrible, there was a sandstorm going on which made breathing very tough and recovery almost impossible. i never fully recovered between any of the runs i was always out of breath which is why i consider my times today very good. i was pretty impressed with the bounding, how i jumped straight into 9hurdles at a high height and didnt find it troubling at all. good session overall. i think my fitness is getting back together
Friday 22/04
2.5k jog on grass with alternating pace
Circuit Training: 9stations x10reps each. 3sets in total
- Press ups on box
- Explosive medball throws
- Horizontal bounding onto boxes in both directions (with space between them)
- Pull ups x5
- Ladder sprints
- Single leg hops over hurdles
- Shoulder Press with 10kg bar (front)
6x100m on grass with walk back recovery
2000mg Vit C and 1600mg Calcium
cool session, my time for the first circuit was 1min 49sec and was able to drop that to 1min 25sec by the third set. this is what happens when u train with partners, u have competition and it forces u to put in this extra bit everytime which is very good. fitness is building up which is good. beach training tomorow. lookin forward to it.
Saturday 23/04 Beach Training
10min jog alternating with soft and hard sand
form drills x2x20m with backward sprints as recovery
standing long jump x3
standing triple jump x3
100+100
200+200
100+100
High knees on soft sand on same spot x1min (increasing intensity per 10sec. ouch!)
today i built up the intensity of the runs so in the 100s i was running almost flat out. in the 200 i was asked to accelerate for the first 100 and cruise the second at a fast pace which worked out well. my recoveries between the runs was roughly 4minutes. i feel like im lifting my knees higher and i can notice my stride pattern on the sand today was better than last weeks. this means that i should hopefully see a good progression of times sometime in my sprints sessions for this week. my recoveries between the runs is enhancing so my fitness is back to where it should. this should be the last week of SPP. after that we hit the PCP that will last for 8weeks before we hit the CP for this summer. so if im correct i think that today should be the last beach session, (my coach only prefers it as means of variation, conditioning calves and feet, and working on bringing the knees higher), so he might hold on to that until he sees my stride pattern is where it should be. my weight is gradually coming down so i know im getting there, today i weighed myself at 71.3kgs. last i remember during my injury when i had to drop out training for a bit i went up to 75.5kgs!! hopefully massage therapy tomorow, and should be ready for a good sprints session on monday.
Monday 25/04
800m jog
form drills x40m plus 20m acceleration runs
3x30m build ups
4x30m 4.11, 3.99, 3.93, 3.96
2x60m 6.96, 7.12 (cold as shit)
Lunge Stadium Stairs x20steps x2sets
Double leg Bound X20steps x2sets
was very cold today and my hamstring was very sore today for some reason that i had to call off the sprints and go straight to the stadium stairs. might sound funny but i could feel my hamstring sore this morning ater i got up. and all i did yesterday was massage therapy. anyways it was just a bad day today.
Tuesday 26/04
Lifting:
Power Cleans: 3x1rep plus jerk x10reps after each clean. up to 50kg only
Calf raises: 3x20reps up to 100kg
Leg Curls: 3x10reps (light weight)
Leg Extensions: 3x10reps
Bench Press: 3x6x60kg
Medball workout: with 5kg ball x10reps
- Chest Pass
- Overhead forward throw
- Overhead backward throw plus catch ball
- Underhand forward throw
- Squat throws
- Explosive ham curls (standing with ball between feet)
Bounds with hurdles: 5hurdles
- Single leg hop over hurdles 3x on each leg
- Double leg bound over high hurdle x6reps
Elastic Cord: tie to leg, hold on to hurdle, extend leg backward as possible. then bring up to chest in a sprint cycling action. 10reps x3sets on each leg
Tempo on grass: 10x100m with jog back recovery
hamstirng today was bit tight from yesterdays workout. i swear im just sick of it i feel like i wanna chopp it off! practise went good today. variety was cool and i found the tempo session at the end of practise very useful. coach didnt want me lifting heavy today. infact he’s hardly getting me to do any weights, he says we need to drop down on the muscle mass, and build more elastic strength and explosive power through medballs and plyometrics. i agree and have no problem with that.
Wednesday 27/04 Rugby Practise
30min dynamic warm up (including jogging, high knees, back kicks etc)
Drill no.1 x4sets. rest:90sec.
(distance between cones is roughly 15m)
- Sprint to first cone.
- Change into high knees to second
- change into back kicks to third
- Sprint to finish.
Drill no.2 x3sets. rest:2min
- Sprint to first cone then do 5 press ups
- horizontal run to second cone then do 5 situps
- Sprint to next cone and do 5 press ups
- horizontal jog to next cone and do 5 situps
- Sprint to next cone and do 5 press ups
- horizontal jog to next cone and do 5 situps
Game of touch rugby for 45min
good cardio workout. i needed to sweat my ass off i felt much healthier afterwards. could feel my hamstirng today a bit as well so i know its not 100%. good session though.
Thursday 28/04
2.5k jog
Medball Workout with 5kg ball all x10reps
- Chest Pass
- Overhead forward throw
- Underhand forward throw
- Overhead backward throw
- Explosive situps x20
- Single hand press ups (one hand on ball, one hand on grass, and alternate)
- Leg raises
- Russian twists x20
- Inclined press ups with feet on medball 3x20reps
Bounding: 6hurdles
- Single leg hop x2each leg
- Double leg bound over high hurdles x5
- Zigzag runs around hurdles up and back x3
- Running under hurdles, (up down up down etc…) x3
Tempo 5x300m on grass with 300m walk recovery (4.5mins). came in at 42, 47, 44, 46, 47
Contrast shower (3min hot, 1min cold etc)
running on grass is definitely helping out my recovery.i feel my fitness is generally good though i know i need more of that grass to recovery my stressed hamsrtring. i know im not for 100% sprinting as of yet so will see how coach plans things for me. was good generally.
Saturday 30/04
2.5k jog
10x200m on grass. rest: jog 200m (1.5mins). 10press ups on one side and 20 sit ups on the other side
Elastic Cord:
-
Tie to leg and bring knee to chest 2x10reps
-
Straight leg hamstring strengthening (lying on back, bring ankle to ground, cord pull it back up) 2x10reps
-
Running with cord for 1min back and forth x2sets
i tried to relax my upper body as much as possible during my runs, focussing on bringing my knees up. i did well and the grass is not draining at all, its almost perfect. i had no problem with recovery wat so ever. hope my leg recovers well so i can start sprinting again as soon as possible
Sunday 1/05
Lifting:
Jerks: (clean bar only once then Jerk): 10x30, 6x40, 4x50, 3x60kgs (with straight legs)
Power Cleans: 4x60, 4x70, 1x80kg (with one jerk at the end)
Bench Press: 10x60, 6x80, 4x90kgs
Leg Curls: 3x10reps up to 40kg (this hurt a bit!)
Leg Extensions: 3x10reps up to 40kg
Seated Rows: 4x10reps up to 60kg
Inclined abdominals with 2.5kg plate: 2x20reps
Tempo: 10x100m on grass with flats. rest: jog back
Medball situps with light 1kg ball: 3x20reps
cool session today, my lifting is not as bad as i expected considering my coach is hardly allowing me to do any lifting, he even told me off when i cleaned 80kgs. he keeps saying how it makes me stiff etc… i have trust in him though so ill keep things going his way. we decided today that at the end of every session we will do a light tempo session as means of flushing out our legs, working more on our fitness and burning more fat. and eventually as means to protect my hamstrings, my weird hamstring that decides very randomly to get upset every once in a while. tomorow is holidays so will take the day off, do a lighter tempo session on tuesdat in hope to come up with a quality sprints session on wednesday. i need to sprint, lifiting and doing tempo work is definitely not enough, i want more…!
Tuesday 3/05
2.5k jog
Medball Workout with light 1kg ball: x20reps
- Chest Pass
- Overhead Forward throw
- Underhand Forward throw
- Side throws
Form drills x15m slowly on grass
Tempo on grass 10x200m with jog back recovery
i got to the track at 7pm so it was almost dark, no people around and i played my mp3 player and found the session very relaxing. the weather was perfect was a light cool breeze that just kept me going through the runs without having to worry about my recovery or anything. i took yesterday off (national holiday) and was sore on monday from the lifts from the previous day.felt very healthy after the runs today though. felt my hamstring bit tight during my stretches but after a few runs i was fine (it really is messin with my head!). hopefully it should be fine tomorow and i can produce a quality sprints session.
Wednesday 4/05
2.5k jog
form drills x30m plus 20m acceleration run
Sprint Drills: 3x15m, 3x20m from various posns including lieing on face, side, front etc
4x40m 5.20, 5.06, 5.22, 5.26 (Very sore leg unfortunately!!)
Light tempo on grass with alternating pace
Medball Workout: with 3kg ball x10reps
- Chest Pass
- Overhead Forward throw
- Underhand Forward throw
- Side throws
5min cool down.
What the f**k can i possibly say. my only sprints session of the week, and look how it turned out to be. I felt no power in me watsoever during my runs, very slow start, and absolutely no driving force. i think this is the worst time i ever ran 40s in, and i hope the last time. i will start doing very intensive therapy on my leg and hopefully kill watever is in it cause this is just too much! anytime i start progressing it hurts and i start falling back, and its not like i dont take it easy, i alternate with high and low intensity sessions, i do the tempo on grass etc i just dont know what the hell is going on!
Sunday 8/05
General Multi-Circuits including box jumps, lateral jumps, front shoulder press, medball workouts, single leg bounds, static hamstring curls etc… for 40mins
Elastic Cord:
-
High knee 2x10reps on each leg seperate (aid in rehearsing technique)
-
Acceleration runs x2sets (1min 09, 1min 20)
Sprints over cones
and 1x10m
i had a lot of fitness work to catch up with. yesterday i just went to the beach and chilled. the weather was amazing (hot) and the water was freezing cold. so i pretty mch enjoyed it with all he contrast effects that were going on. i was happy today about the acceleration runs with the cord, i could easily now go for a continous 2min if i really push it, i could hardly finish a minute 3weeks ago so atleast we know something is improving! no practise tomrow cause got lots of uni work to get sorted!
Tuesday 10/05
Lifting:
Tricep Curls (bar): 3x10 up to 30kg
Shoulder Press (bar and straight leg): 10x30, 6x40, 3x50kg
Leg Extension: 3x10 up to 30kg and 3x10 back to 10kg
Leg Curl: 3x10 up to 30kg and 3x10 back to 10kg
Incline Press: 3x6x60kg
Seated Rows: 3x10reps up to 70kg
Half squat: 3x10reps up to 50kg only (first time in ages)
Incline Situps with 5kg plate: 3x20reps
Running in same spot with 0.25kg plates in each hand for 1min 30sec ! ouch!!
Tempo 10x100m on grass @14sec with jog back recovery
again my couch would limit my intensity for the lifts, and then we discussed things together and came to a thought that the chances are my upper body is maybe even stronger than my lower since i havent squated in ages (more than 6month now) and my bench press kept improving over the last summer to 140kg. and there are obvious strength imbalances between my right and left hamstrings and that is definitely causing problems. ive read in the 02Forum Book that technique can be very harmful for the hamstring as well as long contact times. i think my technique is a big issue since my coach saya that i kind off sit on my ass when i run which stresses the hamstring group more than necessary causing the injuries. i ran the ten 100s with our 800m national silver mediallist. god he gave me a hard time! his reocvery between the runs was such a fast recovery that i was dead tired by the 5th one and i had to fight really hard to keep up the pace. i will generally move up my sprinting distances to the 400m event until my leg is 100% healthy and he will be competing in a couple of 400m over the summer so we will be very beneficial to each other, like once or twice a week. i need his pace and lactc tolerance, its going to be hard, but if he did it, then why cant i??
Friday 13/05
Circuit Training: 3sets x10reps unless mentioned
- Press ups
- Explosive med ball situps
- Pull ups x5
- Double leg bound over 8 hurdles
- Ladder sprints over 25m
- Shoulder press with 15kg bar
- Running with elastic Cord for 1min (back and forth)
my time for the first set was 2min 27 and for the last set 2min 16sec beating all my trainng partners. was a very good fitness workout. i kinda need that, since i havent been able to train consistenly as i been sitting so many exams. i got like six more this week which is going to make it even harder so i really dont know what im going to do. if i can maintain some form of fitness training and some lower body lifting, it would be perfect. i cant even do any phsio for my hamstring cause i have no time to waste, too much stuff to hand in and work to get thorugh. probably wont have a chance to practise tomorow but ill see what i can do.
Sunday 15/05
2.5k jog (fast) in sub 10min
Form drills x30m plus 20m acceleration run
3x40m with flats on track (5.08, 5.11, 5.04!)
Medball Workout: with 3kg ball. After each throw chase the ball. Performed with a partner so i catch his and he catches mine. All runs up to 100m
- Chest Pass with horizontal
- Overhead backward throw
- Underhand forward throw
- Overhead forward throw
- Squat Throws
Elastic Cord: Run with cord tied to waist back and forth. 3min 15sec wehey!
Also did high knees x20reps on each leg
and straight leg hamstring workout x20reps each leg (this is when u lie on your back, cord pull leg back and you bring it down to floor)
Press ups x50reps
4x100m cool down
EMS: light pulse on both hamstrings to flush it out completely
cool session today. i was impressed with my sprints today, not that they were many, but a five flat seconds with flats and blocks is considered pretty cool. felt my ham sore a bit but it quickly recovered. i can feel my overall fitness improving and i could see that from the elastic cord, its showing that my general strength endurance is progressing and it helps me focuss on my technique when my body is fatigued and thats exactly when i want during the last stretch of the 400 and the last 50 for the 200m. got many exams going on this week so i think im gona have to miss practise tomrow. this really sucks !!
Saturday 21/05 Beach Training
10min jog alternating hard and soft sand
Form drills x20m plus 20m acceleration run
6x200m @28sec with 1min recovery!!!
i managed only five runs and i cramped on my last run. I was very proud with my perfrmance, i missed a whole weeks training, so im guessing maybe thats my muscle wasnt very ready. I practised with the 1 50sec 800m dude, he carried on all the way to 10! im looking forward to this fitness level by summer time. the recovery was unbeleivable though, we would walk for 30sec and jog for another 30sec! so it was considered a pretty hard workout. the sand was soft and it ment you had to really pump up your arms so you can step over and maintain a good rythm throughout the entire distance. good to be back training…
Thats great Komy. I’m going fine as well. Running 6s (electronic) in my 60s again. But then I need to hold on and keep going through exams. These are my last and then I’ll approach track from a different angle. Keep it up man
man this is amazing, thats exactly my problem too. we need to hold on to that level (atleast maintain) until the exams are over, and then build up over summer time.
ive generally shifted my training sessions to more fitness/endurance based until i can really figure out what exactly is wrong with my hamstring. It is really messed up that anytime i build up the intensity to 100%, it sore by the 2nd/3rd week. So my coach is making me avoid a lot of sprint training, esp ones that involve top speed, so i would go out to 40m only these days, and in flats as well until i do a proper therapy on my leg.
man your 60 sounds amazing. i think you can get yourself in shape to break our NR in the 60m. So goodluck with that. How is you pelvis by the way? and how are u keeping up with the bigger distances? comeon man tell us more about whats going on…