llennys training journal

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1

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.

week 1

Tue 29/04

Warm up: 5min Rowing, stretches

Weights

Bench Press 3x10 (40kg)
Front LPD 3x10 (30kg)
Squat 3x10 (40kg)
Hyperextension 3x10
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.

30/04

Warm up:
jog, stretches
drills (4x20m a skip)

Tempo

100+100+100
100+100+200+100

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).

01/05

Warm up:
2 laps (jog 100m/skip 100m), stretches, strides (3x50m)
drills (3x20m a skip, 3x20m ankle hops)

Accel

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.

02/05

Warm up:
Walk 1 lap, jog 2 laps, stretches
drills (4x20m a skip)

Tempo

2x6x100m

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.

llenny
:afro:

2

IIenny, how old are you and what country are you from?

3

Im 36, an aussie:shoot: & train in Sydney. Born in south africa:afro:

4

Illeny Thanks for the directions on Friday i was visiting Ambrose. Its a good idea to post your training journal, i am not so keen to post mine since most members would think i am crasy. :smiley:

5

How many Aussies are there on this forum??

6

Sharmer,

Glad to help out.

Neospeed,

Im guessing 20-30. Possibly more.

llenny:afro:

7

Week 2 done & another good week at the office. Increased tempo volumes & added in a second weights session on Saturday.

Tue 06/05

Warm up: 5min Rowing, stretches

Weights

Bench Press 3x10 (50kg)
Front LPD 3x10 (37.5kg)
Squat 3x10 (50kg)
Hyperextension 3x10
Calf Raise 3x10 (45kg)
Various Abs 150

Warm Down: Stretches, Foam roller (calves, hams, glute)

Still lifting fairly light but can still feel effects on chest, hams & glutes. The foam rollers seem to help loosen things up at the end of the session.

07/05

Warm up:
jog, stretches
drills (4x20m a skip)
Abs (various) 150

Tempo

100+100+100
100+100+200+100
100+100+200+200m

Abs (various) 150. Total 300

Warm down: walk 1 lap, stretch

50m walk between reps, 100m walk between sets.

Felt much better today than this time last week. Ran at an easy pace. Felt some DOMS creeping in (hams/adductors). Legs a bit heavy at end of session.

08/05

Warm up:
3 laps (jog 100m/skip 100m), stretches, strides (3x60m)
drills (3x20m a skip, 3x20m ankle hops)

Accel

6x30m (4.12, 4.03, 4.09, 3.84, 3.99, 3.97sec). 3-4min rest.

Abs (various) 150

Warm down: walk 1 lap, stretch.

Loosened up well in warm up. Ran in joggers again. Ill put spikes on next week. Ive noticed that it takes me 3 runs to warm up, so will do 2-3 easy 30s before starting the main session in next 4 week block.

Had a tepid bath 60-70 min after session. Started with luke warm then put cold water up to navel. Water was a little warmer than last week and I felt pretty good afterwards.

09/05

Warm up:
Walk 1 lap, 4x100m jog + 100m skips, stretches
drills (4x20m a skip)

Tempo

2x7x100m

30sec rest between reps
100 abs before & after sets. 300 total.

Warm down: Walk, stretches.

Felt good today. Tempos felt easy & bouncy. No aches or pains today.

10/05

Warm up: 5min rowing, stretches

Weights

Dead Lifts 3x10 (60kg)
Shoulder Press 3x10 (40kg)
Seated Row 3x10 (40kg)
Reverse Hyperextension 3x10
Calf Raise 3x10 (45kg)
Various Abs 150

Warm Down: stretches

Added 2nd weights session today. Felt hams, glutes & low back working in dead lifts. Felt strong when finished. Expecting back to be a little sore tomorrow from deadlifts & reverse hypers.

11/05

Massage

Will add plyos next week & continue to increase tempo volumes, weight loads & sprint volumes. Start next week with weights on tue.

llenny
:afro:

8

looking good!

9

Looks great good job!

10

Thanks chris30 & quickazhell

llenny:afro:

11

Are you sure adding plyos and increasing weight training intensity and sprint volume is going to be alright, and you won’t be overtraining? Have you had experience with all these elements together at or above the volumes you plan already?

12

JimboUKdec,

I should be Ok as the sprint volumes are low & the weights are very light for me. Im adding in some light bounds and med ball on thursday, and doing my 30m acceleration sprints & weights on Saturday. I have had experience with these elements together, & at much higher volumes. My main event is the triple jump. Its better for me to gradually add some plyos now than to introduce them in later phases.

llenny:afro:

13

Cool, just checking, take it easy and good luck!

14

Thanks Jimbo

15

what are your personal bests?:smiley:

16

TJ2K,

My Pbs

TJ - 15.76m (w), 15.60m legal
LJ - 6.88m (w), 6.77m legal
60m - 7.1h
100m - 11.3h
200m - 23.3h
300m - 35.90e

llenny:afro:

17

considering your phenominal performance in the TJ, you have a (dare i saw the word) weak LJ. whats your secrets to a good Tj like your own, what do you focus on?

18

TJ2K,

I agree, my LJ is weak. It wasnt always that way. I jumped 6.43m & 12.78m at 14. What would happen is that my TJ would get me to school nationals, so Id focus on TJ more than LJ. So the TJ continued to improve till I got to 15.11m at 20 & my LJ was still 6.43m.

As for secrets I wish I knew so I could jump further:P. Im not fast hence the poor LJ. I run off the board & can maintain my speed in the phases better than most.

Ive made many mistakes in the past Ive worked on too many CNS sessions in a row without recovery & was injury prone. I prefer the high/low approach as it aids recovery & I can get some quality sessions in. Look forward to a good year & posting some decent results.

Things that helped me:

Speed & drills
Run ups (got to be confident that you can run off the board without hesitation)
Tempo for rythem and recovery
Bounds (not too many)
Short to long approach LJ/TJ (SPP)
Hurdles
weights
Circuits
massage
rest

llenny:afro:

19

A wet week here in Sydney, so altered some of my sessions.

Tue 13/05

Warm up: 5min Rowing, stretches

Weights

Bench Press 3x10 (60kg)
Front LPD 3x10 (40kg)
Squat 3x10 (60kg)
Hyperextension 3x10
Calf Raise 3x10 (52.5kg)
Various Abs 150

Warm Down: Stretches, Foam roller (calves, hams, glute)

A bit of fatigue in quads today from squats.

14/05

Warm up:
5min rowing, stretches
drills (8x10m a skip)

3xCircuit

Med Ball (5kg) chest throws - 20
Burpees - 10
Dips - 10
Chin ups - 10
Med Ball (5kg) forward throws - 10
Abs (various) - 100
Hip Raises (foot on bench) - 10 each leg

Total 540 reps

Warm down: stretch

Weather & grounds were to bad for tempos, so replaced them with an indoor circuit. Some DOMS in quads. Pleased with session.

15/05

Warm up:
2 laps (jog 100m/skip 100m), stretches, strides (3x60m)
drills (3x20m a skip, 3xankle hops up stadium stairs)

Stadium Stairs

3xrun up stairs (16 steps) 3.08sec.
3x9 double leg hops (up 2 stairs at a time) 4.55sec
3x9 bounds (up 2 stairs at a time) 3.43sec

Med Ball Throws (5kg)

2x5 fwd (9.55m)
2x5 bwd (9.75m)
1x5 up
1x5 chest

Abs (various) 150

Warm down: walk 1 lap, stretch.

Loosened up well in warm up. Intended to introduce some bounds today, but infield was too wet. Decided to do a stair session instead as it was under cover. Probably will change the runs to 20 steps in future. All times were from 1st movement & stopped when foot touched the final step.

Found it hard to get a grip on the med ball so fwd & bwd throws were affected. May do throws for height & chest in these conditions. Finished this part of the session in time as the rain came down in bucket loads.

Had a light massage & tepid bath 45-60min after session. Felt pretty good afterwards.

16/05

Warm up:
4x25m swim, stretches

Pool Tempo

2x10x45sec.
15sec rest reps
5min sets

Spa: 10min
Contrast shower: 3x3min hot/30sec cold.

Abs (various) 300.
Foam roller: Claves, Quads, Hams, Glutes.

Again replaced on outdoor session with an indoor session. Plenty of regen. modes today. Felt a bit heavy after contrast shower (possibly from pool tempo). However later on I used the foam roller & felt much looser in Quads, hips & calves.

17/05

Warm up: 3x20 push ups, squats, abs, stretches
Strides 3x60m hills

Hills

8x30m. Rest 3-4min

Weights

Dead Lifts 3x10 (65kg)
Shoulder Press 3x10 (45kg)
Seated Row 3x10 (45kg)
Reverse Hyperextension 3x10
Calf Raise 3x10 (60kg)
Various Abs (150 total for today)

Warm Down: stretches

Fortunatley there was plenty of shelter for this session. Modified the warm up to a mini circuit instead of a jog as it was raining pretty hard at that stage. Felt good up the hills. Focused on relaxing the same as I would for track 30m accel. No timing today.

Got out of wet clothes & went to gym. Felt good following this session. Felt as though I could go on. Rest tomorrow & Monday. Wts on Tue. Still pretty happy with the way things are going at the moment.

llenny:afro:

20

Much better weather conditions this week. Added in a circuits session on Sunday. 4th week into training so dropped the intensity of the accel runs on Saturday.

Tue 20/05

Warm up: 5min Rowing, stretches

Weights

Bench Press 3x10 (60kg)
Front LPD 3x10 (45, 52.5, 52.5kg)
Squat 3x10 (65kg)
Hyperextension 3x10
Calf Raise 3x10 (67.5kg)
Various Abs 150

Warm Down: Stretches, Foam roller (calves, hams, quads, glute)

21/05

Warm up:
jog, stretches
drills (4x20m a skip)
Abs (various) 150

Tempo

100+100+100
100+100+200+100
100+100+200+200
100+100+200+100m

Abs (various) 150. Total 300

Warm down: walk 1 lap, stretch

50m walk between reps, 100m walk between sets.

Added in an extra set of tempo runs. Did them barefoot, & was pretty tired in the calves.

22/05

Warm up:
3 laps (jog 100m/skip 100m), stretches, strides (3x50m)
drills (3x20m a skip, 3x20m ankle hops)

Bounds

3x10 double leg hops - 27.40m
3x10 bounds (4str run in) - 30.40m

Med Ball (5kg) throws

2x5 fwd - 10.45m
2x5 bwd - 10.40m
2x5 ht

Abs (various) 150

Warm down: walk 1 lap, stretch.

Foam roller - Quads, glutes, calves, hams
Massage - Feet, calves, hams

Legs pretty stiff & sore, but loosened up well in warm up. First bound session in almost 10 months, so Im pretty happy with results. Med ball throws steadily improving.

Had a massage & warm bath as Ive had some DOMS in calves since the barefoot tempos yesterday.

23/05

Warm up:
Walk, jog, stretches
drills (4x20m a skip)
abs 100

Tempo

2x8x100m

30sec rest between reps
100 abs before & after sets. 300 total.

Warm down: Walk, stretches.

Ran tempos in joggers today as im still a little tight in calves, but much better than yesterday. Apart from calves I felt pretty good throughout session.

24/05

Warm up: Walk, 3 laps (jog 100m/skip 100m), stretches.
drills - 3x20m a skip, ankle hops
strides - 3x50m

Accel (approx 95%)

10x30m - 3.96-4.10sec. 3-5min rest.

Weights

Dead Lifts 3x10 (70kg)
Shoulder Press 3x10 (25, 30, 35kg)
Seated Row 3x10 (50kg)
Reverse Hyperextension 3x10
Calf Raise 3x10 (70kg)
Various Abs 150

Warm Down: stretches

Hard to judge 95%, but times were pretty much within a tenth of a second. Felt comfortable in accel runs. Weights going well. From next week will drop down to 3x6 & 3 lifts. Probably do cleans, squats, bench on Thu, & snatch, deadlifts & power press on Sat.

25/05

Warm up: 5x20 push ups, squats, abs.
2 laps (100m walk/100mskip)
Stretches

Circuit (x3)

10 Squat jumps
20 MB(5kg) chest throws
10 Jump onto bench (50cm)
10 Chin ups
10 Split jumps
100 Abs (2sets only)
2x50 Wall runs

Total 980 reps incl. warm up & abs (300)

Next 4 week cycle will look to gradually increase speed volume.

Tue - 3x30m tyres/starts (build up to 5x30m tyres/starts)
Wed - Tempo (2200m)
Thu - 3x10 double leg hops/3x10 bounds, med ball throws (30), Weights (3x6)
Fri - Tempo (1800m)
Sat - 3x60m, Weights (3x6)
Sun - 3xcircuit (as above)

llenny
:shoot: