komy's road to wj

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101

Saturday 10/07

i was planning to do one more week of GPP but unfortunately our competitons have been moved in ONE whole months which is so stupid cause now i think im running late as far as training is concerned, but im not going to rush things, the times will come along as my training progresses and not gona go out there and try and achieve them.

basically my plan for SCP as far as sprints are concerned will be to do 2 acceleration runs a week like i did in GPP but will increse the distances obviously to 30 and 40m max, and will do ONE speed endurance session in the middle of the week, this will be performed at 100% (race pace) and will be run in spikes, distances will vary from 60m to 120m nothing more nothing less.

as far as lifting is concerned, im gona shift my regime to power training as of now, time is running short, might just try and unload as i go along, but will focus a lot on my olympic lifts, jump squats, bench press and obviously a lot of explosive med ball work.

training:

morning: lifting (power)

back jerks: 8x125, 6x145, 4x155

snatches: 6x125, 5x125, 3x125

db bench press: 8x30kg db, 6x30kg db, 4x30kg db

mix of core strength between various workouts

evening: tempo 3x250m @39 rest: 3min, 3x200m @29 rest: 3min

250s were run in 38, 39, 39 so those were good, was really not up for the 200s then plus the boling weather really is not helping so i ran 30, 31 and 29 gald i pushed myself in that last one.

lifting in the morning was not so bad, but i need to work harder than this so hopefully mondays session will be much better than this.
looking forward to some good sprints tomorow morning, dinner and proper sleep should also help me achieve this.

102

Sunday 11/07

morning: Speed session

form drills x2x30m
4x15m practise starts
3x20m relaxed runs
1x30m relaxed run
1x50m in and out (warm up, feel of quick turn over)
2xflying 30m… 2.95 (pb), 3.06 (sb)
5x30m with 2kg vest… 3.90 (pb)
3x60m 30m accelerate and 30m maintain
2x80m (10min) 9.44 and 9.50

evening: tempo 10x100m @13 rest: 1.5min

med ball workout (3kg ball)

chest pass x10
underhand forward throw x10
overhead forward throw x10
side throws x10 each side

total of 4reps no rest in between, total throws = 200 throws

my god was a deadly day, really trained hard in the morning in this boling weather. i remember someone posting on a thread on a journal that when they did their flying 30m first thing in the workout it turned out to much quicker times… who new i came out with an amazing pb, running in normal shoes as well god i was cruising :slight_smile: second run also indicated some consistency so that was good.

all my 30m runs with the vest were sub 4 seconds, i was so happy, that i couldnt achieve last season with my spikes on!

i found it hard somewat to maintain my speed for the other 30m during my runs, sometimes i think i relax too much that i slow down, will get the hang of it hopefully

i was somewat dissapointed with my 80m, i put my spikes on for the first time this season, i must say i thought i was gona run quicker than this but hey, been only working on my accelerations, that why i was crusing for the first 40m then i felt a sudden drop, no more gear shifts from there on, so i guess need to work on my speed endurance which is wat phase 2 to me is going to be about

found out today that regionals will be next week!!! oh my god, i guess will have to take it as a special endurance session, cause i sure as hell wont be ready by then, but hey, its toooo late to stop now!

103

a7a ya komy … ya wa7sh!! hehehe damn man im impressed… you make me feel like a maggot in the weight room… im getting up there though… this is som3a if u didn’t figure already… keep up the hard work and keep me posted… hope to hear about that 10.4 soon man… trainin here is going good…

beace

104

aaaah shit izzee how u doin man??? damn we havent spoken in ages, tell me u been to the oly trials and i swear to god im gona go there and kick ur a$$…
man hope ur training is going good as well, gotta keep pushing it… man it will start happening soon inshallah im feelin myself gettin there
take care man
beace

105

Monday 12/07

morning: lifting (power)

snatches: 4x2reps @125Ibs

back jerks (with deep squat): 4x4reps @145Ibs

bench press: 5x195, 4x215, 3x235, 3x255, 2x285, 1x305 (AGAIN!)
followed by 10x195Ibs as fast as possible

jump squats with 20kg db x6reps only

i wasnt ment to exceed my bench press for more than 90% but i must admit i did it only for psychology nothing more, i had to make sure i actually did it and i was so glad i went for it one more time, doing my pb the following week means that im at my overall MAX strength right now, just needs some fine tuning and it will work out perfect!

evening: tempo 10x100m @13sec on grass rest: 1.5min

med ball workout (light 1kg ball) rest: 1min

chest pass x20
underhand forward throw x20
overhead forward throw x20
side throws x20 each side

total of 5 sets, total throws = 500

was a very good workout, im feeling my recoveries are somewat gettin much more refined, and started running from mid to low 13s instead of mid to high 13s.
i needed the med ball workout to losen up my muscles in preperation for a tough speed endurance session tomorow morning. main goal is TECHNIQUE, times will come as long as technique is getting better.

extra: EMS on hammys and quads (recovery) and abs (strength)

106

Tuesday 13/07

morning: Speed Endurance (all runs at 100%)

form drills x2x20m
4x20m practise runs
2x30m relaxed runs
1x50m in and out
2x60m, 1x70, 1x80, 1x90, 1x110, 2x60m, rest: 5min between every run

aim of program: difference between first and last 60s not to be more than 0.24secs
i ran 7.10, 6.99, 8.33, 9.44, 10.45, 12.97, 7.29, 7.12

my records are pretty damn weak and so far off my pbs, but i was glad i was able to finish my last run almost the same as my first which was the main idea of the workout, i did this early in the morning so my reaction times plus the weather were also not helping. focussed on my technique plus to stay down for as long as i can, that was well achieved for 40m which is considered very good for me.

evening: med ball workout (3kg ball) x10 every workout per set

chest pass
underhand forward throw
overhead forward throw
overhead backward throw
side throws
sit ups: 20x10reps

did a total of about 6 reps, this made a total of 800 throws plus the abs

was an excellent workout, im getting better with my fitness through the high volume of throws and tempo work, but unfortunatley was too tired to do any type of running ive had enough that morning.

107

Wedenesday 14/07

morning: lifting (power)

snatches: 4x2reps @125

back jerks (with deep squat): 4x4reps @125

bench press: 3x3reps @215

*mix of core workout including hypers and incline situps between all workouts

im trying to unload myself this week, will be running regionals next week, i must say im not ready at all to be running any fast times yet, i can see that from my training times, but will just look for a good warm up, good run and technique. hope things work out well…

evening: (relaxing session)

2k very light jog
explosive med ball siups 10x10reps with stretches between every set

i needed that workout to come back tomorow and have a good morning sprint session. look forward to some good acceleration runs, will add more weight to the vest and increase the distance up to 40m, added 2x120m on thursday workouts and 2x80m on sundays workouts, as can be seen my training is shifting to more endurance but still getting stronger and more powerful for my acceleration runs.

108

Komy,
Good job man. Keep up the hard work and stay injury free.

African Genetics
Cherokee Warrior
German Engineered
American Made

109

Hey Komy whats up man.

I haven’t been here for a while cause I was so busy doing something! So I see your training going quite well. about that 10.4. Are you planning to do that hand or Electric. Cause I guess your national record is somewhere close to that electronically. I think!! So if you do 10.4 you’d be number one in Egypt I guess. As in if you plan to do 10.4 hand then I guess you have already achieved it with your electric 10.6 Or am I wrong. But then I guess the times that you are running now are not good enough to get 10.4 electric. So I guess you’ll need to push it hard. Or are you loaded or what? Keep in touch man. and good luck.

110

man im loaded like hell, first time oly lifts, first time weighted vest, stuff like that. im really approaching my training with a different style now and i hope it works. my training times are far off from what ive already achieved as a result of that but i guess it will pay off. our NR is 10.51e and im really hoping i can run somewhere near that. i need to start unloading like hell and work on my speed endurance, as u can see it still far from what it should be.
i will compete next week on tuesday (regionals) obviously will keep my training going the way it should and just go there and give it my best there is no point in changing anything now.
how ur meets getting along? any pbs yet? (hope so)
take care man

111

Thursday 15/07

morning: Speed (flying runs, resisted runs, speed endurance)

form drills x2x20m (fast)
4x10m practise starts
1x20m relaxed run
1x30m relaxed run
1x50m in and out
2x flying 40m 4.16, 4.36
4x30m (2kg vest) 3.95, 3.95, 4.00, 3.99
2x40m (3kg vest) 5.08, 4.97
3x60m 30m accelerate + 30m maintain
2x120m (with spikes on) 13.61, 13.66

evening: pool session

50m front crawl, 50m breat stroke, 50m front crawl x3sets rest: 5min
form drills x2x10m in shallow end
jogging in deep end 30sec x4 rest: 3min
hydrotherapy

was a very tough morning session. i was happy with my first flying 40m time as it was only 1/100th away from my pb in that which i ran with spikes on, so i can almost celebrate a new pb in that.
my acceleration runs with the 2kg vest were not so bad, but i was proud that when i used the 3kg vest i didnt really feel that much of a difference and was able to run a 4.97 in that which to me i would consider as very good.
my last 120m runs i was exhausted and so dead but i had to do those, was done on a straight track which i find is much harder, but its so far from my pb 13.05, but after all that work and boiling weather i can almost excuse myself, im looking forward to tackle a 12.6 hopefully.
pool session was very relaxing and i enjoyed it very much, will probably do the same tomorow to get myself more relaxed and losen up my knees and anckles from all the lifts and sprints, was a very good week overall.
look forward to a much stronger next week with much better times hopefully… power speed and endurance… ALL THE WAY

112

Nothing much here other than an injury that is keeping me from training 100%. I hate that and I wish it becomes better soon. Wish me good luck

113

shit im sorry gluck man, hope it goes away soon, you can do a lot of swimming it should help you out a lot.
gluck man

114

Saturday 17/07

morning: lifting (power)

snatches: 4x2reps @105

back jerks (with deep squat): 4x4 @105

speed bench:10x105Ibs (as fast as possible)

*mix of core strength including reverse hypers with 25Ib plate and incline situps and various crunches

evening: tempo 10x100m @12sec on grass rest: 1.5min

med ball workout (light 1kg ball) x20reps each exercise
(as explosive as i possibly can)

chest pass
underhand forward throw
overhead backward throw
overhead fron throw

extra: EMS on abs (fat burner) plus hammys (recovery)

i was really intending to do my 100s at 13 as i usually do but i guess im just gettin better with it and i couldnt help myself from running faster, i ran like only three 13s which were 13.0s really. god i cant beleive that only 4weeks ago i could hardly do them at 15 so i guess ive really improved a lot on those which is good news!
did high reps with the med balls to get myself even more fit and stronger, should be helping me with my power endurance a lot.
lifting this morning was pretty easy, i had no trouble wat so ever, just taking it easy for my small regionals this tuesday though i look forward for a strong sprint session tomorow. hopefully my times should drop a bit as im unloading myself and feel stronger.
ive been working hard all summer now, i need to get rewarded with some good times now, its only the begining!

115

Sunday 18/07 Speed (flying runs, speed endurance)

form drills x2x20m
4x10m practise starts
1x50m in and out
2x flying 30m 3.15, 3.11
3x60m (30m accelerate + 30m maintain)
2x80m 9.35, 9.60

that was probably my worst workout ever! my times for the 80m are absolutely pethatic, im not really understanding why, could yesterdays tempo work been the cause?? i really dont know, i guess the fact i got up late at 10:30 and started training at 11:30 could have somewat affected my times as my CNS would still be asleep!

will rest tonight, no need for another workout i think my body needs to rest from all the morning and evening sessions so im gona give it a break and see how things go tomorow.

116

I guess that tempo helps with recovery! correct me if I’m wrong

117

Yeah… yesterdays “tempo” workout was the cause you dingbat :slight_smile: . Tempo is at 75% and below. Even if you were running 10 flat already you would only run tempo at 13.4s. Unless you’re running faster than the current world record you are running in no mans land! Too fast to recover from and to slow to improve your speed. Lower the rest intervals and slow down. Also… how come you are not building maximal strength in the lower body?

118

Komy you need to rest up man :slight_smile:

Really rest, it sounds like you have greatly increased your volume with the double sessions etc.

I would take quite a bit of time off before racing. Warmups, technique that sort of thing.

Good luck
Chris

119

hey i know tempo aids recovery but i guess my session was so intensive (12s) and they were pretty much low 12s with only 1.5min rest so thats wat i ment. i know it wasnt smart going that fast but it was just happening, also it was cause ive noticed the 100m marked on the grass was actually arounds 6m in so that was also another reason why my times ended up so fast. guess ive learned my lesson now, but if im ever gonna do my 10x100m session on grass again im gona make sure they are mid 13s, hopefully should learn the pace.

about my lower body narked, i was pretty much sure i couldnt squat more than 484Ibs (exactly 220kgs) cause my lower back was limiting me, so all i did was maintain that during gpp and i worked a lot on strengthening my lower back mainly through reverse hypers with weights. hopefully when im done with the season i shall start doing deadlifts (never done em b4) and so i expect my squats to get better as my back gets stronger. right now im just focussing on my power mainly through snatches and back jerks. as i start competing soon i shall try and move away from the weights now. nationals in 3weeks!

120

thats exactly wat i plan on doing now. ive worked hard and i need to start taking it easy in preparation for my competitions.
thanks