Ive enjoyed going through the journals so decided to start my own. My event is the triple jump & I know theres others out there that jump as well, so feel free to comment. I also compete in the 100m & long jump but not as well as the TJ.
Im looking to compete in some 60m sprints in winter then get ready for interclub, state & nationals in Feb 04.
Ive had a 4 week break & didnt compete last season due to achilles tendonitis. Did mostly rehab & trained up until the end of March. Im at the start of my GPP phase & completed week 1 out of 44, so here we go.
Warm up: 5min Rowing, stretches
Bench Press 3x10 (40kg)
Front LPD 3x10 (30kg)
Squat 3x10 (40kg)
Calf Raise 3x10 (30kg)
Various Abs 150
Warm Down: Stretches, Foam roller (calves, hams, glute)
First wts session since March 19, so decided to go very light & do some general lifting. A bit tired at end of session. Nothing too dramatic.
drills (4x20m a skip)
Abs (various) 300
Warm down: walk 1 lap, stretch
50m walk between reps, 100m walk between sets.
Legs a bit tired from yesterday. Strides feel weak, but thats to be expected after a 4 week break. Felt some DOMS creeping in (glutes/hams/chest).
2 laps (jog 100m/skip 100m), stretches, strides (3x50m)
drills (3x20m a skip, 3x20m ankle hops)
5x30m (4.37, 4.37, 4.08, 3.96, 3.86sec). 3-4min rest.
Abs (various) 150
Warm down: walk 1 lap, stretch.
Pretty pleased with this session. Aimed to stay relaxed & did it. The times were pleasing too as I did them in my joggers. A little DOMS as well, but not as bad as previous years, as I normally start with heavier weights.
Had a cold bath 45 min after session. Started with luke warm then put cold water up to navel. I was out of there pretty quick. Once I started shivering I thought that was long enough. Felt good afterwards.
Walk 1 lap, jog 2 laps, stretches
drills (4x20m a skip)
30sec rest between reps
150 abs after sets. 300 total.
Warm down: Walk, stretches.
Tempos felt much better today than on Wednesday. A skips feeling better also. Still feel some DOMS, but gradually going away.
Had a light massage on calves, ankles/feet, and hams. Rest till tue. Pretty happy with 1st week. Gradually increase volumes over next 3 weeks.