Zig zag runs between hurdles x2sets (form both sides)
Horizontal Jumps for distance over hurdles (acceleration development)
Vertical Jump on box with 10kg bar x10reps followed by parallel squat x10reps… x2sets (ouch!)
I was ment to follow on with few acceleration runs but i was running out of time, so i guess ill have to catch up with tempo running tomorow. Todays session was good and im begining to feel lighter and fitter again. I will have to keep up the horizontal bounds cause i found the toughest workout out of all the workouts. Not to mention the vertical jumps on the box with the bar, so i guess there is a lot to do besides sprinting until my hamstring is 100% fit and i look to developing that. Will see how things go…
Double leg vertical jump (high,low,high,low etc) jumped 1.06m hurdle !
Tempo 10x100m on grass with 20sec recovery
Evening: Pool Session
Jog in neck deep water for 3min
Form drills x30m
Run in deep end 6x30sec with 30sec recovery
Hydrotherapy (15min)
good cool session, my explosive power is kicking in and i had no problem with recovery in the 100s. yesterday i did massage therapy and a light pool session for recovery.
Wasnt really up for much training today, spend most day at beach so i was knackered and i felt burnt when i started running today. Anyways tomorow i should coe back with a stronger session. My therapy is going very good and im feeling good recovery in my legs. In one session i am doin ultrasonic waves, magnetic waves, laser therapy, EMS, special exercises, Ice. So i think that by the end of this week i should be done. will have to see what the doctor says
Todays session was ment to be 10x100s on track at low 13s mid 12s with no more than 30sec recovery but me and my training partner got into trouble with our clubs manager that ended into a fight so we cancelled the session. Will have to catch up on something tomorow then. wat an asshole…
2.5k jog (easy)
Form drills x30m slowly on grass
3x10m practise runs on track
Tempo 10x100m @ low 13s with 30-40sec recovery
50situps, 50press-ups, 50situps
10min cool down
the last run was timed in 12.18! so i was very happy with my fitness level today. I accelerated hard out to 30m and then maintained, which i could never do before, but my 800m training partner is helping me learn and its definitely showing, he went out to 15 100s and clocked sub 12 for the last two runs, so i guess this summer we witness a new 800mNR cause i know he is capable of sub 1min 49sec. Anyways today showed adequate level of speed, good fitness and explosive power from the bounds, but im very concened about my top speed and speed end, mainly cause i havent done any serious sprinting in a long time now. i think i finish my therapy this thursday and it is going to be pure strengthening of the hamstring muscle group, there is NOTHING more one can do…
Squat Jumps on box with 15kg bar plus parallel squats x10reps. x3sets
Step ups onto box with 15k bar x20reps x3sets
Lunges onto box with 15kg bar x20reps x2sets
Lunges on grass x20steps x2sets (ouch!)
Explosive medball throws
Lie on floor, throw medball infront, run up and catch it x10reps
Explosive situps x30reps
Nice easy session, its my birthday today. My 20th TIT. Last two days my calves were really sore from the 100s, so i chilled, did massage therapy, hydrotherapy etc next week will be hard work. Doctor said that my hamstring is back in NORMAL shape, the muscle is dead though, its very weak like its not there, SO i NEED a lor of strengthening for the next months. Anyways look forward to next week. ALL you guys have a fun weekend and gluck for the guys at the mediterranean games…
2.5k jog
Form drills plus acceleration runs x30m on grass
Tempo session (mix of 300s and 200s) total 2500-3000m on grass. rest: 1 to 1.5min
Explosive medball situps x20reps
Contrast shower total 10min
Nice relaxing session today. Need to get mentally perpared for tomrow, its the 10x100s with the 800m national champ dude, so its going to be a tough session. Will see what happens, as long as i get through the 10 runs im satisfied
Tempo 10x100m @ low 13s mid 12s with 30sec recovery
Sit-ups x50
Okay my fitness is building up well and i finally feel my leg is picking up, my knee lift is definitely getting sorted and my overall stride efficiency has improved. I cant wait to start sprinting full out, I need to see how far i can go, Wednesday will be the day then i guess…
Jog in deep water 5x30sec with 30sec recovery
Front Crawl x50m
Hydrotherapy
Easy relaxing session today, although im feelin my calves are bit sore from yesterday. Will do a good session tomorow and then see what i can come up with on Wednesday.
Finally my preperations for Australia are done! I have applied to complete my degree in Uni of Southern Queensland and I got my acceptance. So basially all the past weeks been hard, doing papers and shit. But I just have to wait for my VISA which I should get in the next few days. Exams went good as well, so i ended up with 3 As, 2 B+ and one B. So things besides track and going good so far…
Squat Jumps on Box with 15kg bar 3x10reps
Step ups onto box with 15kg bar 3x10reps
Lunges on box with 15kg bar 3x10reps
Starts with blocks
3x10m
2x20m
1x30m with flats
Good session, i need to start doing a lot of sprint training but before doing so i need to make sure that my hamstring is 100% fit. So i will keep taking it easy and see when things can go back to 100%…
Tempo 10x100m on grass nice and relaxed. rest: 40-60sec
Todays session was very easy, since i took last two days off, i just felt like coming down and sweating off my ass. My partner won the trials in cairo and qualified for the world youths so good luck ziad! Enjoyed my two weeks down in cairo, saw some friends that i havent seen in ages before i leave to aus, was good time…
4x10m 1.51
3x20m 2.52
1x40m 5.01 (slowed down after 30m)
1x40mF+20mE+50mF
Medball workout with light 1kg ball x10reps
Underhand forward throws
Chest Pass
Overhead forward throw
Overhead backward throw
Explosive situps x20reps
Okay todays sprinting session went good, but i dont want to push anything. I need to make sure that at 40m my leg is perfectly strong and fit before I can move in any further with speed. Felt good today though, good to be back sprinting…
Intensive Tempo 10x100m @12/13 with 30-40sec recovery
1k light jog cool down
50 situps
62 press-ups
50 situps
because the fact my hamstring is not 100% shape i cannot perform any spec endurance runs so im making up for it through intensive tempo until my legs gets fitter. I must admit this session is really helping my overall conditioning and it should standing out more once i start doing 150-300m special endurance runs. I dont know what my coach has planned for me, but i know he’s thinking of a timed trial run this tuesday, its scaring me cause i dont know what to expect, but i guess ill have to wait and see, tomorow should be all recovery, ive worked really hard them last two sessions…
Jog in neck deep water for 5min
Form drills x30m nice and easy emphasize on technique
10x30sec runs in deep end with 30sec recovery
Front Crawl Stroke x50m
Hydrotherapy (20min total)
very easy and relaxing today, my calves and hamstrings were really tight today from yesterdays session, it felt like i ran a 400m sprint and my legs were real heavy, so all i wanted to do today was get that lactic acid out of my system and it has worked well. I can feel a big difference in me and maybe tomorow i can put out something good…
3x100m with 6min recovery. came in as 10.91 , 11.28, 11.36
10min cool-down
First of all congratulations for my leg for a sub eleven performance, i think this is a good start. It is the first time i run fast over a long distance, but i need to hold back and not rush things. I know that my hamstring is still delicate and needs a lot of strengthening and care. I took it easy for the last two runs cause i got scared after my first run, i didnt think i was gona run that fast so early. Anyways its a good start, and i think that maybe its enough sprint training for the week, thinking of a light tempo session tomorow and some bounding and plyometrics on thursday, rest friday, and hopefully come back with a good performance session on saturday. thats the plan and will see what happens…
good that things are goin ok with u komy i have played a 200 meters here in canada was totaly shit i was very weak i didnt recover from my jet lag since i arriaved 3 days before the meet i was supposed to run a 100 today but i went there late i was kind of lost in york campus i was pissed a bit but i said there is still new meets to come my trainer wanted me to run a 400 but i refused it was too damn hot can u beleive it it was 40 c tomorrow i goin there at york to train
I did massage therapy (deep tissue) and it felt very good, my legs were definitely stiff and so was my back, esp lower back. Im proud of what ive achieved so far this week, but i hope for next week to be even better. Again, no sprint training tomorow, but a lot of strengthening, esp on the hamstring muscle group.
side not: goodluck demolisher, its good to know you got there safe. dont rush anything man, jus take it easy and recover properly, then you will be ready. take care of yourself man and gluck. make sure that you keep us posted…
Squat Jumps on box with 15kg bar plus parallel squats x10reps. 3sets x10reps
Medball Workout with 5kg ball x10reps
Chest pass
Underhand forward throw
Overhead forward throw
Overhead backward throw
Explosive medball sit-ups x20reps
Standing Long jump x8 (2.78)
feeling good today, good strengthening session, but no running today though, had enough this week! Looking forward to next week, and im expecting some more times to be dropping. No more intensive tempo with the 100s, i think my leg is fit enough and i can start sprinting full out again, i need to start moving up the distances though to 200 and 300m. And need to start hitting on top-speed, cause that is where the problem is… will see how things go.