hey i see no reason why i should, im only focussin on specific muscle group bench, back press and bent rows for upper body, squats and step ups for lower body.
im just putting in a strong base and maintaining my 95% for all workouts, all this for the sake of power training, when i come to do olympic lifts and stuff.
cause in three weeks time during my phase 2 and later on phase 3 it gona be pure power so this is why im doing this now.
hope ive made sense. train hard too man, its the only way to success
keep it up!
Are we going to see you in world juniors??
i wish, it was my plan but unfortunately wont be ready on time! u cant imagine how dissapointed i am but arab juniors in september is enough time for me so thats what im lookin for. im just lookin for a big international junior meet this yr b4 i turn seniors.
Sunday 27/06 Speed (overspeed, flying runs, resisted runs)
form drills 20m x2
4x10m practise starts
4x30m relaxed runs
4x10m overspeed using rubbertubing 75%
4x90m ins and out 30m sprint 30m coast 30m sprint
6x15m using weight jacket(2kg) 75%
evenin: pool session
50m front crawl, 50m breast stroke, 50m front crawl x4 sets
form drills 15m x2
jogging in deep end 30sec x3
50m butterfly stroke x3 rest 3min
hydrotherapy (jackuzi)
was a very good workout. had a slight problem with the rubber tubing mainly cause it didnt stretch as much as i expected, so i need a fast guy to give me a a strong pull to maintain tension in tube.
ins and out were done very well. first 30m averaged 3.80 and last 30m averaged 3.15. emphasised running relaxed which i achieved and felt fast which was good
weight jacket runs were good. averaged 2.40 in the 15m so that wasnt so bad considering 75%. lookin forward to power session tomorow. need to do some good lifts so will get a good sleep tonight.
pool session was good. just general aerobic fitness plus active recovery for tomorows session which is good. enjoyed it especially when its so hot outside!
hi komy
i heard tht there ll be a test for the national team in alex on 15-7 or something…are u gng to join???
I don’t mean to be rude or anything but I just wanted to ask about the level of these arab champs.?? Are they strong?? The level.? I mean Amro, the Egyptian friend of mine told me that is OK, BUT its not very good. As in its like a grand prix or something! Is that true. And if so, whats the difference with the arab junior. Better? worse?? just curious. What are you planning in seniors. Your close to medals or? Come on man. tell us your news.
im actually not sure if its on or not, its more like rumors so far. all i know is african champs will be arounds then so and juniors in grosseto so i have no clue what its for anyway. if i know anything more ill let u no, but as far as am concerned, i dont wanna be competing until arounds 20th august, just to get a big volume of training in.
shed heilak 
okay here we go , plenty pf qs there so will try and sort them all
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the level of arab champs is pretty much strong, last senior ones were held in september 03, 100m finished in 10.18, 200m in 20.41 and 400m in 44.93 which is almost world class level esp the 200 and 400 times would gurantee medals in paris last yr. you can check for urself their results at
http://www.gbrathletics.com/ic/arc.htm -
arab Juniors are also very tough, dont forget top 2 finishers in sherbrooke (world youth) last yr also were from saudi arabia. and a sudani guy winning the 400m. top 2 finishers in asian junior champs just 2 weeks back were thesame guys from saudi arabia, so yes they are world class juniors, and they should be watched at in grosseto. check out their results
http://www.gbrathletics.com/ic/arj.htm -
my chances of medals this yr i think inshallah (by gods will) are high. juniors is mine no qs, ive been to 3 of these since i came to egypt, won bronze, 2nd one i pulled hamy in final and won silver in that last one. only gold will satisfy me. seniors if my training goes well as planned and i reach my target times in training, then a medal in those will not be hard at all. its all up to my traininig and how that goes.
*small qs to u. whenevr u used overspeed training was it an elastic rubber, if so did a freind of urs had to run fast in it to tow u, and arounds how long was it and how much more does it stretch when pulled?
(time for me to ask some qs)
I never used rubber bands to do overspeed. I used a piece of equipment that I have made with my own hands. A long rope. ( something like a strong shoe lace ) and a pully with some hooks and I asjused evrything in a way I saw on a tape before. And it worked. The guy infront runs on 20 sec pace for 100m and you get pulled at 10sec pace for the 100m. So Imagine how it feels when you can be pulled into a 9 or something. Its a great sensation. Your body gets right to it and starts doing it alone. I believe there is a lot of psycology behind overspeed. But then take care when you’re doing it. As for rubber bands. I have a friend of mine that works with it. He tried mine and told me that the rubber band makes him feel much more relaxed. So I guess you’re lucky you’ve got one. Just don’t waste it like my friend and throw it in the garage or something. USE IT.
There are a couple of ways he uses for towing.
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start streaching the band for like 20m and then both start running at the same time to keep the streach for as long as possible.
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Guy infront starts running for like 10m and then the guy behind starts running after wards. ( keeps the stretch a bit more. )
Monday 28/06
mornin: lifting (power)
snatch: 8x75, 6x105, 5x125, 4x145, 2x155 Ibs (pb)
high pulls: 8x75, 6x105, 5x125, 4x145, 2x155, 2x185 Ibs (pb)
cleans: 8x75, 6x105, 5x125, 4x145, 2x155 Ibs (pb)
back jerks: 8x75, 6x105, 4x125, 2x135, 2x145 Ibs (pb) (the jump is the key)
- mix of incline situps and hypers (core work) between all workouts
evenin: tempo 7x300m @50sec rest walk same distance
unfortunately my times in those started going up a bit, worst run was 5th which timed 55 though the rest were somewat in the 51 range, im really getting to learn the pace again but im having problems with my recovery so that needs to be worked on.
lifting in the morning was somewat perfect for me, was the 2nd time i ever do this in my life (olympic lifts) and i managed to go to 155Ibs in clean and snatch which is more than my own body weight… very proud of myself actually. will work from 85 to 90% of these lifts for next couple of weeks and will do final trest b4 i go into phase 2. overall, im proud, today was a good day
tuesday 29/06 ( recovery day)
i couldnt move whenever i got up from bed, my traps and shoulders and lower back were dead from yesterdays lifts, so obviously there was no way in hell i was gona do any type of sprint work. so i decided to hit the pool and get those muscles working in a relaxing way, here’s wat i did
50m front crawl, 50m breast stroke, 50m front crawl nop rest in between
total 5 sets 3min rest where i did hydrotherapy on my traps and lower back
total swimming distance = 750m
jogging in deep end 30sec x4 rest 3min
form drills 30m x2 rest walk back
plus i made sure my diet was perfect that day so i ate a lot of proteins and fluids ( ate one whole chicken by myself… can u beleive that!!! )
one big greedy pig i am, all in hope that i would get up next day readyfor more lifts and tempo work, there is no time to sit back and feel sore!
Wednesday 30/06 (i turn 19 today!)
morning: lifting (strength)
bench press: 10x125, 8x145, 6x175, 4x195, 2x215 Ibs (then work back to 10 reps)
deep squats; 10x165, 8x195, 6x215, 4x235
military press: 10x15, 8x20, 6x25kgs
lunges: 10x105Ibs
- core strength ( incline situps and hypers between all workouts)
evening: tempo 9x200m @30sec
i was actually very glad i got through all 9 reps, man they are way tooo much they just wont finish, my rest was to walk 200m which was not actually enough for me, my breath was high all the time which sucks but i know its a matter of time, i did it b4 so there’s no reason why not again.
will start adding an extra evening session during my sprinting days sun, tues and thurs where i will do explosive med ball work and lower leg plyos, plus plan on doing some tempo work as well to hook me up more like ex 10x100m on grass at the start of the workout, then get on with the power work.
im 19 now, i need a quality run b4 20, a 10.4 would be just perfect, i see no reason why i cant do it, with hard work and dedication u can expect anything. im not gona limit myself, as lond as my lifts are improving and my training times then i know im on the right track, i just some few more weeks to get myself well in shape.
gluck to all u guys out there, keep pushing it and never limit urselves
all the best
Thursday 1/07
mornin: speed (acceleration, ins and outs, resistance runs)
form drills x2 x30m
4x10m practise starts
2x20m relaxed runs
1x30m relaxed run
5x20m crouch start 2.85, 2.89, 2.84, 2.89, 2.90
2x120m ins and outs 20m sprint, 20m coast (emphasise good shift and technique)
2x4x15m with 2kg weight vest
1st set: 2.30, 2.20, 2.29, 2.24
2nd set: 2.31, 2.17, 2.19, 2.20
evenin: tempo 10x100m on grass @14 rest walk back
1st 2 @ 15, next 3 @ 14, last 5 @ 13sec
med ball workout (light 1kg ball) 20reps total 3sets 3min rest
chest pass
overhand forward throw
underhand forward throw
russian twists
10x10 explosive med ball situps
total throws = 340
this morning was just amazing. i couldnt beleive my times, to me these times are considered very early in the season, considering normal flats heavy lifts etc so i was so happy with my runs. even the 15m runs with the vest compared to the previos workout are by far better considering last time they averaged 2.40. overall was an excellent workout and a very good indication of good results
in the evening i added an extra tempo session to aid in my recovery and hook me up more when it comes to the longer 200s and 300s. i really need the pace and good recovery in those so i thought could only be done through more evening tempo sessions during my sprinting days. med ball workout was good, really focussed on the russian twists and situps, im sure i lack a lot of core strength so as of next week will start to do more of those.
was a very good week overall. might end up doing rugby at beach tomorow, if not then will get a massage and do some swimming.
cheers
Saturday 3/07
morning: lifting (strength)
parallel squats (medium): 5x265 (60%), 5x305 (70%), 5x355Ibs (80%)
bench press (heavy): 5x155 (60%), 3x185 (75%), 3x215 (85%), 2x235 (90%)
back press: 10x105, 8x115, 6x125, 4x135, 2x145
arm running motion on machine 10x35Ibs each arm, 8x35Ibs, 6x35Ibs
single leg curls: 3x10reps (light weight)
single leg extensions: 3x10reps (light weight)
*mix of core strength workouts including incline situps and hypers before and after workouts
evening: tempo 6x150m @19sec on grass rest: 1.5min
med ball workout: 3kg ball, cct routine rest 3min
chest pass
overhead forward throw
overhead backward throw
underhand forward throw
russain twists 10x10
explosive situps 10x10
i did arounds a total of 6sets each excersise performed 10times. this made a total of arounds 440 throws which was very good. tempo work was good though i find it very hard to concentrate on my technique when i run on grass, my knees just automatically drop and eventually so do my arms, but glad i stuck on to the time and maintained my rest.
was a good day overall, really maintaining my diet and making sure im getting enough fluids. this is my second week, i got one more to go and then will perform my test week, i cant wait for it, im feelin fitter already. need more though, more more and more! i wont stop…
Sunday 4/07 Speed (acceleration, flying runs, resistance runs)
form drills x2x30m
4x10m practise starts
2x30m relaxed run
1x20m relaxed run
5x20m crouch start 2.89, 2.81, 3.00, 2.94, 3.00
flying 20, 30, 30, 40m 2.44, 3.40, 3.31, 4.36
5x20m weighted vest 2kg 3.00, 3.01, 3.00, 3.01, 3.14
was a very weird workout, first of all my 20s were not as good as last time, but okay, difference wasnt too much,
the FLYING runs were just waaaayyy out of range, my pbs in 20 30 and 40 are 2.02 3.00 and 4.15 so i can see ive deviated a lot from those, though i tried to run as relaxed as much as i possibly could
the resistance runs were more weird that their times were almost no different than the actual 20s, and the distance was the same and the same person was doing the measuring (coach), the only thing that was different was that in the normal 20s i started off at his whislt and the resisted ones i started by myself and he meausred whenever i started, but i cannot imagine the same results!! very weird!!! but amazing i could do 3.00 in 20m with 2kgs on me
was very sore after the workout, first sprinting workout of the season that actually knackers me out and makes me feel sore
Monday 5/07
morning: lifting (power)
snatch: 5x115, 5x125, 5x135
cleans: 5x115, 5x125, 5x135
high pulls: 5x145, 3x155, 3x165
- core workout, mix of incline and hypers between workouts
then i did a whole ab workout with my mates that involved a lot of twists as well, that really was getting to me, did like arounds 300 more but they were just too much, almost felt like i was gona get sick! but overall was amazing, i can actually see my abs gettin in much much better shape
evening: tempo 10x100m @14 on grass, rest 1.5min
1st one @15, 2nd one @14, rest were all 13s, weheyyy!!
i was actually happy to see myself imporove on those, last time i only started running 13 during my 6th run, this time i started off from my 3rd and it worked amazing, my recovery was just right, only m legs were getting bit sore, its cause 13s on grass are bit fast so really was getting to my legs
then i did an explosive med ball workout 5kg ball
chest pass x8
underhand forward throw x8
overhead forward throw x8
overhead backward throw x8
did light cool down and went home
extra: EMS on abs (strength), quads groin and hammys (recovery)
need to get myself workoed up for tommorows seesion, lookin forward to some good times hopefully
cheers
Tuesday 6/07 Speed (acceleration, flying runs, resistance runs)
form drills x2x30m
4x20m practise starts
3x30m relaxed runs
5x20m crouch start 2.89, 2.97, 2.91, 3.00, 2.97
flying 30, 30, 40m 3.47, 3.19 (sb), 4.41
5x20m weighted vest (2kg) 2.89 (pb) , 3.09, 3.09, 2.96 (pb), 2.94(pb)
20m runs were okay, i can excuse my runs as my hammys were dead from yesterdays olympic lifts. flying runs were not so bad i was happy with 2nd flying run as it was the closest to my pb 3.00.
okay what is not reasonable is the resisted rus, how the hell is it possible to run as fast with 2kgs on me!?!?!?! it is so not understandable i think im gona post this in a sprints thread cause i really need opinions on this. and its not coinsidence it happened last sunday as well, they were almost the same!
im just impressed i can run 2.89 with resistance, i really feel improvement on my acceleration and im also feeling more power in my runs. cant wait to do some speed endurance but its just not time yet, need to work for one more week on my acc then will start giving that endurance.
will rest tonight as my legs are very sore. was a very good workout overall…
Wednesday 7/07 tempo 6x200m @28sec rest: 3min
couldnt do any lifting this morning i got up late plus i was sore anyway so i decided to do a nice tempo workout, so i was surprised how good it turned out to be, maybe next time will do the weightlifting after the tempo session to run some faster times.
anyways well recovered for a strong sprint session tomorow, will hopefully figure out this whole weighted vest issue…
extra: EMS on abs(strength), quads, hammys and groin(recovery)
Thursday 8/07
lifting (strength)
bench press: (TEST)… 3x265 (pb), 2x285 (pb), 1x305 (pb) WEHEYYYYY!!!
back jerks: 8x125, 6x145, 4x145
- mix of core strength (incline situps and hypers)
Speed (just after the lifts) (resistance runs, flying runs, resisted runs)
form drills x2x30m
4x10m practise starts
2x20m relaxed runs
1x30m relaxed runs
5x20m using 2kg weighted vest
flying 30, 30, 40m
5x20m acceleration runs
i am so so so happy of my new bench press, im actually still not beleiving i did all that. just need to staurate it with med balls all the way now, all i need is the power remember…
my sprints were very good as well, (will post their times later on), decided to do a little experiment today and that was to do the resisted runs first, and i wanted to see if that will effect the end result ie. whether my times fr the normal vs weighted runs will be the same again, and i found out that still, it was no different, 2.91 for weighted run and 2.90 for normal run there really is no difference.
should be exciting though to see whether when i do 30m next week will the results be effected, will just have to wait and see… was a perfect day overall
Friday 9/07
morning: pool session
50m front crawl, 50m breast stroke, 50m front crawl x4 sets rest: 5min
jogging in deep water x30sec x4 sets rest: 3min
form drills x2x10m rest: walk back
evening: 2nd pool session
arm swings x20sec x4sets
hydrotherapy (main emphasis on lower back and shoulders)
moved arounds a lot, my chest was sooo sore from yesterdays work its unbeleivable, so i really wanted to aid my recovery as much as possible and i though the only was to do so was through a lot of swimming and a high protein diet that day, both of which were well achieved.