komy's road to wj

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61

Thursday 20/05

long warm up: 1.5k jog
30min stretching
form drills x2x50m
4x100m acceleration runs
3x30m sprints
5x50m frog jumps

20x20m rest: jog back
circuit session. 20sec station. 3sets 5min rest

for some reason im feelin that im at that point in time where my overally training peak is at its lowest. maybe got something to do with exams coming up and the stress im under, but hopefully should be boosting up after exams.

chins were still sore today though i tried as much as possible to ignore them. im glad though that i didnt find the 50m for form drills that bad. they actually went pretty good but made me sore when i got to the frogs.

what i found hard with the 20x20m was actually slowing down before the 20m line touch it and jog back. i found it breath killing. it really was getting to me when i was arounds the 14/15. it means my vo2 max needs to get sorted too.

cct session is good im really glad im almost fully adapted to the session (apart from pull ups and dips they still need some working to do).

overall training is not that bad. will keep things that way until im done with the exams. no need for a tests next week dont think im ready for it still. so will just keep it up as it is. other than that was a good week overall.

will rest tomorow and try and get in as much studying as possible

all u guys out there training hard, keep pushing it dont stop. its always worth ur time and at the end u always get rewarded. and make sure ur enjoying it

goodluck

62

Exams!!! Shit man thats the worst thing that you could worry about with training. They are so stressful and take one hell of a time and effort out of you. Try to keep it up. I have exams too. So here’s the deal. We both push each other up. I mean I’ll train and study and you do that too. Its always easier when someone is tracking you in such shitty conditions. Good you pulled out such a session in such conditions. Keep it up your self. I didn’t train today for studying. Fell dizzy and everything is about to fall apart unless I get into fast action soon.

63

Friday 21st rest

Saturday 22/05

tempo runs: 4x200m and 4x250m
(30,31,29,29) (40,40,40,38)

stadium stairs session: run stairs x4
hop stairs x5
double leg bounds x5
diagonal runs for strength endurance x3
rest: run back down no of steps: around 15

wasnt a bad workout for me, atleast i know im begining to get learn the pace again. god its starting off from scratch. plus with these runs i really need a partner cause in the middle of it i might find myself slowing down without any notice, and just find myself ending up with a bad time like the 2nd 200 i ran.

overall the work is getting better, coach defintely chose to drop the volumes of the workouts until more adaption is gained.

wats really scaring me is all the exams coming up and i really need to do good in those. so i dunno wats gona happen with my training. the bad thing about myself is that i need to be constantly training or i lose my training benefits so quick. plus im an easy weight gainer so may god help me in them next 2weeks.

will definitely have to re-organize my training sessions during them times, cause evryday training would literally be impossible.
(god that sucks) but apparently at the end of the day, education is way more important than sports, and should be the top priority over everything else
its sad, but at the end of the day, we all know its the truth!

64

Sunday 23/05 rest

Monday 24/05 rest

Tuesday 25/04 rest

Wednesday 26/05 tempo session, strength endurance

                        3x350m 58s rest walk 250m
                        3x400m 72s rest walk 400m
                        stadium stairs session:

                        run big stairs (total 23stairs) x3
                        sprint smaller stairs (for frequency) x3
                        single hop smaller stairs x3
                        double leg hops (big stairs) x3

was generally a very good workout. 350s were not so bad but the 400s were too lengthy! it really is such a big distance i mean i really pitty 400m runners they just got a lot to go through so gluck to u guys!
glad my reat was good. though i took a 8min rest between the two sets. i had to that lactic was filling up in my legs like crazy, but wats good was coach tellin me that to a little extinct my technique in the last 50m of all runs is not really that bad (knee doesnt fall as much as it used to b4).

i had to rest for them past 3days for the sake of uni and getting assignements sorted and stuff. but will hopefully not give up on sat and wed workouts (tempo and strength endurance) will try and keep them going all the way, god help me with this.
summer is coming soon. god i cant wait. its gona be training all the way, getting the right foods in and the proper recovery, no waisting energy in uni or studies. god just help me get through these nxt 2weeks.

all u guys out there with exams gluck with those. get ur priorities sorted, and then there’s plenty of time in summer to catch up on anything.

cheers!

65

Thursday 27/05 warmup: 1.5k jog
30min stretches
form drills x2x50m
4x100m acceleration runs
hurdle drills on grass
4x30m sprints

actual training: circuit session. 3sets 5min rest. 13stations 20sec each station.
mix of upper, core, and lower body workouts

66

Why didn’t you stick to your actual session man. I mean still you did quite a volume of work and you did sprints so you are fine with no injuries I asume. So why didn’t you stick to your actual session?

67

i did, its just that coach splity the session into what is a long warmup session whcih includes all the drills acc runs and sprints, then followed byu the actual session he calles which in this case was the cct, bit confusing sorry!
will just put it as one whole session nxt time
cheers

68

Guess whos BACK!!! well now that im done with the F…n exams its time to get back and hit the road.

havent trained in 2weeks. though surprisingly i think i needed the rest. my kness are well recovered and so are my chins which is good news. only recovered from my cold this morning, woke up and felt good so decided to give it a start.

havent worked out since feb so really every slightest weight i felt was heavy.

my competition season will start as of late august, leading up to junior nationals on 15th sept and my dream competiton b4 i turn seniors nxt year the ARAB JUNIOR CHAMPS, should be somewat arounds late sept as well. season will end as of 6th october when im done with the national champs of which i hope of winning a medal.

my plan is to be very focused all summer. no jokin around, no parties nothing. will be very focussed on my training all the time. doing the right workout, getting good recoveries, and healthy food.

i must admit ive learnt a lot from u guys and all thnx go to u and charlie as well who atleast helped me realise that my approach to my competitions last season was not planned properly and as a result wasnt at my optimal level when it was time for it.

my training last season went very well i must admit, my 120m in winter 03 was 14.60 and was able to take it well down to 13.05, 150m in summer 03 was 17.00 took it down to 16.20, 80m was 9.30 and went to 8.87. even my 40m i was able to better down to 4.72

over the summer my focus is really on a couple of times, sub13 120m, sub 16 150m, sub 29 250m and sub 38 300m. and i dont see it that hard, i know with the right work it can be done.

as far as lifts are concerned, will be looking to maintain my squats (220kgs) and bench press (115kgs) but will be very focussed the olympic lifts. hardly ever done those b4 but i think its about time my base is strong enough and there should be no problem.

this week and the next will plan on getting back in shape, a lot of tempo, heavy weights, arounds 2 sprint sessions a week just to take it easy at the start, then at 26th june it starts:

(GPP) 3weeks hard work, 1 test week (monitor progress and active recovery)

sat: morn lifting (strength)
even tempo

sun: morn speed workout (overspeed, flying, resistance)
even plyos and med ball OR cct training

mon: morn lifting (power)
even tempo

tues: morn speed workout (overspeed, flying runs, resistance)
even plyos and med ball OR cct training

wed: morn lifting (strength)
even tempo

thurs: morn speed workout( overspeed, flying runs, resistance)
even plyos and med ball OR cct training

fri: rest and massage therapy

will highlight only some main points from this, rest will come as i tell the actual session:

tempo: week 1 10x150m week 2 9x200m week 3 8x250m
7x300m 6x350m 5x400m
9x200m 9x200m 9x200m

lifting(strength) main workouts:
(upper body) bench press, back press, incline db bench, bent rows
(lower body) squats, single leg squats, step-ups, lunges

lifting(power) main workouts:
power clean, snatch, high pulls, back jerks

obviously mix of core workouts, leg curls and extensions, db curls … all considered conditional workouts which i perform with low intensity and high reps

69

Monday 14/06

morn: upper body weight training
3sets x10x
( bench press, incline db bech press, back press, db curl, straight arm db raise)

25 situps between reps within a set which made a total of 300 situps so thats good. i guess its the only way this can work for me. if i was to plan doing just situps after my weights session it wouldnt happen

was considered a good workout considering havent lifted since feb. weights were feelin very heavy so that needs to be sorted, i know it shouldnt take more than 2 weeks to get back to my 95% max so thats well on time.

even: tempo, 8x100m 14s on grass. felt good. emphasised a good arm action and relaxed shoulders and jaw which worked out well.

    3x25m fog jumps.

its not so bad, im thinkin by next week should be back and ready. i know its weird but my technique during my acceleration runs prior to tempo work were done very well. very relaxed and smooth, powerful at the same time. i hope it stays like this. i guess its all the visulisation from watching so many races during my exams cause never really had time to train so thats all i did, and i guess its working well for me.

looking forward to sore abs and chest tomorow but hey, it only means ur getting better!
gluck to everyone else

70

tuesday 15/06

morn: lower body workout
squats 10x70, 8x90, 6x110, 4x130, 2x150kgs then worked back down the ladder
lunges 8x65, 8x85, 8x65kgs
single leg extensions 3x10reps (light weight)
single leg curls 3x10reps (light weight)

boy i was happy from the workout, gld went up all the way to 150kgs from first time when my pb really is 220 so that was a good sign. lunges i found really hard, was first time i do them with heavy weights so that was a bit tough. god i can only imagine how sore im gona be tomorow. upper body already is killing me

even: light warmup
stretches
form drills 2x30m (anckle flicks, butt kicks, high knees, back kicks, single leg skips for height)
4x10m practise runs
2x30m acc runs
3x50m ins and out
4x10m flying runs from 20m run-up
upper body med ball workout
chest pass
underhand forward throw
overhand forward throw
reps of 20s, made it all the way to 6sets, total= 360 throws

was a very good session. god i was never so hungry for sprints in my entire life. i really wanted to go out there and feel that speed again. it worked out pretty well. i feel my technique is much refined, so my coach has noticed as well esp the butt kick during the sprint. said i was sprinting high which is good. my frequency i felt was better, maybe cause havent done so in a while but lets just say im feeling very fast which is good.

med ball workout i used to help recover my upper body from the sore workout of yesterday. it went pretty well. used the 2kg med ball so was pretty light and went for high reps. abs too sore from yesterday so left them alone. dont even wana know what im gona be like tomorow as far as my legs are concerned!

71

Wednesday 16/06

morn: upper body workout
3x10x db bench (20kg), 3x10x flys (20kg), 3x10x military press (20,30,20kg), 3x8x back press (45,55,45kg)
pool session
front crawl x50m, breast stroke x50m, front crawl x50m
jogging in deep water for 30sec x4
form drills x20m in shallow water (butt kicks, back kicks, high knees)

wanted to just work my upper body with lighter means as means of recovery. hope it works out. btw i cant walk properly from yesterday. my legs are litereally dead! too sore, cant remember them ever being so sore in my life!

pool session was amazing, i really wanted to get them legs working so i though the pool is the best way to do so. relaxed, cooled off and enjoyed myself
this was follwed by 5min hot/cold/hot/cold shower for 30min

even: very light warmup, stretches
acceleration runs x50m
upper body med ball workout, reps of 10 4sets same workout like b4

this session was basically to help my recovery, acc runs were really hard to start with, u can almost say i wasnt really running at all, but then slowly it kicked in and by the 6th run i think it all came right and that was when coach said it was enough.

my upper body was surprisingly still sore so i did some more med balls with 2kg ball, only 10 reps so really was no big deal.

planning to go to beach tomorow and give it a nice jog on the sand, do some stretches and have a good swim.
will rest on friday, might do some hydrotherapy, hopping to fit in a good training session on saturday.
gluck to all u guys, keep it up
cheers

72

Saturday 19/06

mornin: lifting (strength)

squats 10x140, 8x190, 6x210, 4x230, 2x280Ibs (then work up the ladder again using same weights)

step-ups 8x100, 6x120, 4x130Ibs (main emphasis on quick turnover)

bench press 8x120, 6x140, 4x170Ibs

back press (seated) 6x100, 4x120, 2x130Ibs

bent rows (bar) 8x100, 6x120, 4x140Ibs

db arm swings (as fast as i can using 10kg db working for 12sec, max 24 swings) 3sets

single leg curls 3x10 reps light weight

single leg extensions 3x10 reps light weight

did a mix of reverse hypers and sit ups between workouts

6x80m acceleration runs on track, tried to be as relaxed as possible whilst rapid gear changes

extra: EMS working abs when i got back home, easy frequent pulses for 5min
(was my first time)

evenin: speed

form drills 2x30m (anckle flicks, a’s, B’s etc…)
4x10m practise starts
3x50m ins and outs
3x flying 20m 2.08, 2.04, 2.10

med ball workout (5kg ball) 5min rest between set
3x8reps
chest pass,
overhand front throw
underhand front throw

lets just say that im so proud of my lifting this morning. was challenging and tough, took total of 1hr 45mins which is not so bad for all the workouts. my big focus all summer really is becoming a power machine. will do 2stength sessions plus one power session per week for the next three weeks as well just to get back to my 95%, really dont feel like doing any more pbs in lifts, but really hope for a lot of pbs in olympic lifts. i need to work on that power, and hopefully through planned work and dedication it can be achieved.

sprints this afternoon we pretty good, i mean for me 2.04 in flying 20 after a tough strength session and doing normal shoes on track is good for me at this point in traininig. guys who won asian juniors in the 100m gold and silver 10.40 and 10.51 i hopefully will be running against sometime in september so this is no joke. i need to be ready, there’s no time to lose!

73

good to see you back and running. When are your nationals?? How’s my friend going?? wish you do well through the summer

74

Sunday 20/06

tempo 10x100m on grass, first 2 on 16, rest were done on 15s,
rest: walk back

low intensity high rep med ball workout (2kg ball), x20reps, 3sets, 2min rest
chest pass
overhand front throw
underhand front throw

was a fairly good workout, though i was expecting better times in the tempo work, i realise being so sore from yesterdays work didnt really help. so just really focussed on being relaxed and smooth throughout all my runs which was well achieved.

med ball workout was pretty okay, though high reps really make me sore though i use a lighter ball, guess some power endurance needs some sorting

plan tomorow hopefully will be to go to stadium and do 200s. havent ran those since age ago (b4 exams) so thats well over 3weeks ago. will not be so concerned with how fast i do the runs, will just concentrate on maintaining the rest and doing all the reps, which i think will be around 8 or 9 so that will be tough

  • fast11 its good u back as well. hope ur exams went well. junior nationals will be arounds 17th september, seniors arounds 6th october. plan is to be well prepared for those, both sprints so ill really push myself all summer. havent heard from ur friend but as far as im concerned, he must be training pretty hard. started weight training couple of month ago pumped up his chest, so am assuming he will be ready, and so will i hopefully
    keep us posted of how ur meets will go
    gluck man
75

Monday 21/06

mornin: lifting (power)

lunges 6x140, 5x150, 4x170Ibs

snatch (a lot of parctise with empty bar) then, 3x54, 3x74, 3x84Ibs

clean same workout as snatch

high pulls 3x64, 94, 3x114, 3x224Ibs

plus a mix of ab workouts and reverse hypers

extra note: EMS on quads and hammys, plus workin out abs

evenin: speed (flying sprints)

form drills 2x30m each workout (same as b4)
4x10m practise starts
3x50m ins and outs
2x20m easy runs for technique
4x fying 25m runs, only timed last one 2.47!! wehey!!

high intensity medball workout (5kg Ball) 8reps x3sets 5min rest between
aim: to be as explosive as u possibly can using both upper and lower body

chest pass
overhand front throw
underhand front throw

lifting in the morninig was the toughest thing, i never realised those olympic lifts really needed so much technique. so i had to really concentrate on those, wats also weird was how much the light weight made me sore after the workout, especially my front shoulders during the snatches which i guess show they are the weakest working muscles.

during my evening session i was so happy with my results, thats a new pb in the flying 25m, plus was another pb i realised the other day in the flying 20m 2.04. so im proud of this considering i do weight training b4 of which im always sore from plus running in normal shoes so i guess its a pretty good start to the season.

some regional competitions might be starting as of next month so i need to start getting adapted to the workload, should hopefully do so by next week. cant wait to see some more pbs, im so hungry its unbeleivable
im not gona stop now!

76

Tuesday 22/06 tempo

unfortunately when i started doing some acc runs i felt a pain in my lower back, kinda right in the middle, guess was due to the olympic lifts from the other day.
so as an alternative to doing tempo work i did

med ball workout( low intensity high rep ) each set worth 140 throws (various workouts)
total 3 sets 5min between each
this equals a total of 420 throws

pool session:

100m front crawl, 100m breast sroke, 100m front crawl rest 5min
jogging in deep water for 30sec x4 rest 3min
form drills x20m x2 in shallow water rest walk back

was a fairly good workout, worked out my back during my swim but in a nice way that didnt hurt, cause really was getting sore during my warm up
so looking forward to being more healthy tomorow and ready to do some more work

77

Wednesday 23/06

morning: lifting (strength)

parallel squats 10x165, 8x195, 6x215, 4x235, 2x285Ibs (then work way back to 10 reps)

bench press 6x125, 5x175, 4x215Ibs

back press 6x105, 5x125, 4x145Ibs

bent rows 6x94, 5x114, 4x134Ibs

db arm swings 10kg db for 10sec as fast as possible, 3sets 5min rest

mix of incline situps and hypers between sets of all workouts

evenin: tempo 8x200m rest walk 200m

worst was 34, best was29 though my main concern really was to get all the reps done and maintain my rest which was pretty much well achieved, times kinda suck but i will just focus on getting the reps and rest and i know that hopefully the times will come along as i adapt to the workout, must admit i forget the pace very easily but will get back to it, its only a matter of time

lifting in the morning was good, i increased the weights of the squats since last time which made my legs kinda sore, so i couldnt really do any step ups, plus my back is gettin really sore. mainly from olympic lifts but i guess the heavy squats were really getting to me as well.
well was a good workout overall, really cant wait for next week when i start overspeed and resistance runs, so excited can hardly wait. will focus on running very well tomorow, and hopefully a new pb should come along

78

Thursday 24/06 Speed workout

warm up/ stretches (static and dynamic)
form drills x2x30m
4x10m practise starts
2x30m relaxed runs
5x10m crouch start 1.62, 1.68, 1.72, 1.64, 1.59 (pb)
4x80m ins and outs ( 20m sprint, 10m coast)
5x30m resisted sprints using 10kg weighted sled 4.66, 4.64, 4.32, 4.22, 4.48
10m light cool down

was a desent workout, a new a pb was coming along in the 10m which i only got sorted in my last try, ins and outs really focussed on running smooth and relaxed, plus having a slight forward lean, and in the resisted 30s i just wanted to stay down for as long as possible and just use those arms to drive myself as hard as i can, all thank god it all worked out to be good.

will rest tomorow, might play some rugby on beach tomorow and have some fun, big training starts as of next week, this week and last i used as preperation weeks and so far worked out to 3 news pbs which is amazing so far. i want more though, i wont stop now, the game only starts as of saturday, and im willing to give it one very big shot

gluck to all u guys out there, best of luck in everything. keep up the work!

79

Hey Komy,

You’re training very hard. Just wanted to ask you something. What do you think about isolation when it comes to weight training. I mean I see you train about all your body weight all in the same session. Do you think thats better for strength gains than takeing on 2 or 3 bits per session.??

80

Saturday 26/07

morning: lifting (strength)

bench press: 8x125, 6x175, 4x195, 2x245Ibs (thats just arounds 97%, all i wana do now is maintain it, give it endurance and POWER)

back press: 8x105, 6x125, 4x145, 2x175Ibs

bent rows: with db 3x10reps using 25kg

squats : did 10x195Ibs and knee got sore again, so instead did 3x8reps using 45kg db

step ups: 8x25kg db, 6x35kg db, 4x45kg db

db arm swings 10kg x3sets 10sec each set

*mix of core workouts including incline situps and hypers betwwen reps of all workouts

evening: tempo 10x150m 19s

best run:18 worst :22 , unfortunately was only able to do 9 out of the ten, was getting dizzy by the 9th run. thing is it was tooo hot my feet were boiling hot inside my shoes during every run, didnt have enough water on me, sweating like a pig, so i guess i was de-hydrating.
even my friend who was training with me (national 200m champ) was doing 6x 200s on 23s rest walk 200 only managed to do 5 of the runs and got dizzy himself, so i guess i have my excuse.

lifting in the morninig was good, my bench got back to wat it used to be so thats good, im just dissapointed with my sore knee but ill try and take it easy on it during lifts atleast.

got back home, and did a pool session:

50m front crawl, 50m breast stroke, 50m front crawl 2sets
jogging in deep water for 30sec x4 rest 3min
form drills in shallow end x2 each workout
jackuzi

was very good, was able to relax myself and have fun at the same time. looking forward to good sprints session tomorow