Looks really good llenny. Keep it up!
Thanks Pete
26/08
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m ankle hops, 3x10m high knee+15m accel
Strides: 3x50m
Weights
Snatch 3x6: 40,50,55kg
Bench 3x6: 50,60,70kg
Hang Cleans 3x6: 50,60,70kg
Seated Row 3x6: 50,55,60kg
Various Abs 250
Med Ball (4kg) throws
6xChest throw. Land in push up pos.
4xChest throw+20m accel.
2x5 Ht
Accel
3x40m: 5.2,5.1,5.1sec
Med Ball (4kg) throws
5xfwd: 11.80m
5xbwd: 11.45m
2x5xht
Warm Down: Walk, Stretches
Ecc. Calf Raises 3x10 each leg
Pretty tired from lack of sleep. Watching world champs. Take it easier this week with intensities.
27/08
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, 3x10m High knee + 10m accel.
Tempo
2x6x100m (alt. 100m skips + 100m runs)
Abs: 500
Warm down: Walk, stretches.
Massage
28/08
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m ankle hops, 3x10m High knee+15m accel
Strides: 2x60m
Stairs
3x10 stairs (4 at a time)
2x10 hops (3 at a time) each leg
2xstairs runs (2 at a time) 40 contacts.
MB(5kg) throws
4x5xht
Weights
Cleans 3x6: 50,60,70kg
Bench 3x6: 50,60,70kg
Hang Snatch 3x6: 40,45,50kg
Front LPD 3x6: 50,60,55kg
Various Abs 250
Ecc. Calf Raises 3x10 each leg
Warm down: Walk, stretches.
Foam Roller: Claves, glutes, hams, quads.
Very tired today. Lack of sleep isnt helping. Did stairs at a different venue today. For those of you in Sydney it was behind waverley oval. Theres 80 stairs without a break. Found the timing hard so didnt run as fast as I wanted. ES marks stadium stairs is a better option when its available.
29/08
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m High knee + 10m accel
Circuit (x3)
12 Squat jumps
25 MB(5kg) chest throws
12 Jump onto bench (65cm)
12 MB bwd throws height
12 Split jumps
12 MB Between leg side to sides
100 Abs
100m + 100m skip + 100m (+ = 30sec rest)
Total
255 reps
500 abs
Tempo 900m
Foam Roller: Calves, Hams.
Legs tired from yesterdays stairs session. Last week of GPP. Into specific stuff next week.
30/08
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m ankle hops, 3x10m high knee+15m accel
Strides: 3x50m
Jumps
5x6str TJ (walk in): 13.05, 13.00, 12.90, 12.80, 12.80m
Tyres (3 pt start)
5x30m: 5.0, 4.9, 5.1sec
Accel
1x60,70,80m: 7.4, 8.4, 9.6sec
MB(5kg) throws
5xfwd: 11.20m
5xbwd: 10.55m
2x5xht
Weights
Snatch 3x6: 45,50,55kg
Hang Cleans 3x6: 50,60,70kg
Full Squats 3x6: 60,70,80kg
Seated Row 3x6: 50,55,60kg
Various Abs 250
Ecc. Calf Raises 3x10 each leg
Warm down: Walk, stretches.
2nd jump session & felt ok. Pretty ordinary distance wise but Im in one piece & can jump without strapping ankle which I havent done in years. 1st jump off 6 strides in over a year. Just need some more practice. Apart from that Im still tired. Weights going well. See how I recover from full squats. Start SPP next week. Aiming to have first jump competition on Oct 25 off 10-14 str. See how I feel. Should be into full run up jumps by Mid to late Nov. Maybe even sooner.
Now that world champs is over can get back to some regular sleep. It was worth watching this time. Great coverage.
llenny
02/09
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m ankle hops, 3x10m high knee+20m accel
Strides: 3x60m
Weights
Cleans 3x4: 75kg
Bench 3x4: 80kg
Hang Snatch 3x4: 50kg
Various Abs 250
Med Ball (4kg) throws
6xChest throw. Land in push up pos.
Fly Ins
5x20m + 20m accel: 2.5, 2.4, 2.2, 2.4, 2.3sec
Plyo
4x6 Hurdles (84cm)
1x6 Jump onto platform (approx. 80cm)
Med Ball (4kg) throws
5xfwd: 11.60m
5xbwd: 10.85m
5xht
Warm Down: Walk, Stretches
Ecc. Calf Raises 3x10 each leg
Weights were good, however the rest of the session was ordinary. Felt flat & heavy throughout. Fly ins were pretty slow. In future may substitute 40m accel for fly ins if Im feeling sluggish, or just do ball throws & plyos.
03/09
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, 3x10m High knee + 10m accel.
Tempo
2x6x100m (alt. 100m skips + 100m runs)
Abs: 500
Warm down: Walk, stretches.
Foam Roller: Back, Calves, hams, glutes, ITB, Quads
Still felt flat today. Legs heavy & tired. Tempos & foam roller helped loosen legs up.
04/09
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m ankle hops, 3x10m High knee+15m accel
Strides: 3x60m
MB(4kg) throws
5xChest throw. Land in push up pos.
Sprints
4x40m: 5.3, 5.2, 5.1, 5.0sec
Jumps/Bounds
3x6str HHSSJ: 18.08, 18.23, 18.57m (left leg)
3x6str HHSSJ: 18.12, 18.22, 18.36m (right leg)
MB(4kg) throws
3x5xht.
Weights
Snatch 3x4: 55kg
Hang Cleans 3x4: 70kg
Full Squats 3x4: 80kg
Various Abs 250
Ecc. Calf Raises 3x10 each leg
Warm down: Walk, stretches.
Foam Roller: Calves, glutes, hams, quads.
Another lethargic day. However Im pleased with this session. Felt much better after the warm up. Ran on a grass field so Im pleased with the times over 40m. Last week I struggled to run 5.1sec on a track. Bounds/Jumps were on grass & in joggers. First lot of repetitive hops & steps in over a year. Handled it well & had no problems with achilles.
05/09
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m High knee + 10m accel
Circuit (x3)
10 Squat jumps (hands on head)
25 MB(5kg) chest throws
10 Jump onto bench (70cm/ hands on head)
12 MB bwd throws height
10 Split jumps (hands on head)
14 MB Between leg side to sides
100 Abs
100m + 100m skip + 100m + 100m skip (+ = 30sec rest)
Total
243 reps
500 abs
Tempo 1200m
Foam Roller: Calves, Hams.
Feeling much better today. My coach has advised me to take the weekend off. Too many sluggish days in a row. Id like to keep training as Im starting to feel better, but he says I may be a little run down with all the flat days. Ill take his advise & rest. Next session on Tue.
llenny
The weekend rest my coach advised ended up being an 18 day rest due to bronchitis. My body is pretty rested, all the old aches have disappeared for the time being and my bronchitis has resolved. I started some light training yesterday and a little flat from the illness. Should improve over the next few weeks. At this stage Im looking to start competing around the 6th or 13th of December. Ill build up over the next 2-3 weeks, then do a 7 week SPP, then maintenance & competition. Was intending to start on the 25th of October. However the bronchitis has put me back a few weeks. Look forward to getting back on track.
llenny
Back into some light training this week. Will take 2-3 weeks to build up again before starting an SPP phase before competing.
24/09
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, 3x10m High knee + 10m accel, 3x20m straight leg bounds
Tempo
6x100m (alt. 100m skips + 100m runs)
Abs: 300
Warm down: Walk, stretches.
Foam Roller: Calves, hams, glutes, ITB, Quads
Fitst session back after an 18 day break. Feel rested & better health wise, but flat fitness wise. I expect to feel flat for a few days. Happy to be back into the swing of things.
25/09
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m ankle hops, 3x10m high knee+15m accel
Strides: 3x60m
Hill Accel
2x30m: 4.5, 4.3sec
Accel
3x60m: 8.0, 8.2, 8.1sec
Med Ball (5kg) throws
2x5 Ht
Abs
150
Warm Down: Walk, Stretches
Legs tired & flat. All runs were in joggers & on grass. Hill accel. was on bituman at a local park. No weights today as I wasnt up to it.
26/09
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m High knee + 10m accel
Circuit (x3)
10 Squat jumps (hands on head)
25 MB(4kg) chest throws
10 Jump onto bench (70cm)
10 MB throws height
10 Split jumps (hands on head)
10 MB Between leg side to sides
100 Abs
100m + 100m skip (+ = 30sec rest)
Total
225 reps
300 abs
Tempo 600m
Feeling a little better today. Some slight improvement but still flat.
28/09
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m ankle hops, 3x10m high knee+15m accel
Strides: 3x60m
Accel
3x60m: 7.8, 7.4, 7.3sec
Plyo
3x5 Jump onto platform
MB(5kg) throws
5xfwd: 10.95m
5xbwd: 10.75m
5xht
Weights
Cleans 3x6: 50,55,60kg
Full Squats 3x6: 60,65,70kg
Bench Press 3x6: 50,60,70kg
Hyperext + Barbell Row 3x8: 10kg
Various Abs 200
Ecc. Calf Raises 3x10 each leg
Warm down: Walk, stretches.
No complaints regarding todays session. Overall very pleasing. Havent lost much over last few weeks. Ran in joggers on the track. 2nd & 3rd accel were quicker than expected especially how I feel at the moment. My aim was to accel up to 20m then hold till the 60m, so that went better than expected.
Added a new hyperextension exercise Ill be using over the next 2-3weeks, as seen on one of the CF Vancouver seminar posts. Really got into the hams & mid to low back. Well worth trying for those of you doing GPP. Great to be back would some up this week.
llenny
Still getting back into training. Had some DOMS in my quads & overall felt heavy in the legs. Not too concerned at this stage.
29/09
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, 3x10m High knee + 10m accel, 3x20m straight leg bounds
Tempo with Med Ball (4kg)
4x100m (alt. 100m fwd throws/ 100m bwd throws)
Tempo
6x100m (alt. 100m skips + 100m runs)
Abs: 400
Warm down: Walk, stretches.
Felt good at the start of this session. The med ball throws were tiring so I only did 4, then finished up with tempo runs & skips.
30/09
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m ankle hops, 3x10m high knee+15m accel
Strides: 3x60m
Accel
2x30m
Med Ball (4kg) accel
5x20m
Med Ball (4kg) throws
5xht
Plyo
3x5 Depth Jump (45cm) onto 45cm box.
Weights
Snatch 3x6: 40,45,50kg
Bench 3x6: 50,60,70kg
Full Squat 1x6,6,4: 60,70,80kg
Reverse Hyper 3x10: Hand resist.
Ecc Claf Raises 3x10/10
Various Abs 200
Warm Down: Walk, Stretches
Quads were very sore & heavy which made the med ball accel very sluggish. Went a little to heavy in squats & wasnt able to lift 6 reps. Plyos felt good.
01/10
Warm up:
5x20 Push ups, sit ups, squats
Stretches
Circuit (x2)
10 Squat jumps
25 MB(5kg) chest throws
10 Reverse Hyper (floor)
10 Jump onto bench (70cm)
10 MB throws height
10 Split jumps
14 MB Between leg side to sides
100 Abs
10 Squat throws (chest)
3x20sec Wall runs (30sec rest)
Total
437 reps
400 abs
Tempo 120sec
Did this session indoors as it was raining. Feeling reasonably good today which is a step in the right direction.
02/10
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m ankle hops, 3x10m high knee+15m accel
Strides: 3x60m
Accel
2x30m
Hills
4x30m: 4.2, 4.2, 4.2, 4.2sec
Accel
2x60m: 8.4, 8.2sec
Plyos
3x5 Depth Jump (45cm) onto 45cm box.
Weights
Cleans 3x6: 60,65,70kg
Hang Snatch 3x6: 40,45,50kg
Bench Press 3x6: 50,60,70kg
Push Press 3x6: 40,45,50kg
Various Abs 200
Ecc. Calf Raises 3x10 each leg
Legs were sluggish. However pleased with hill sprints. Grass was damp from previous nights rain so times were very slow. Started raining during the session so didnt do any med ball throws. Did plyos at gym & lifted ok at the gym. Went to Melbourne over long weekend so had 4 days off. Back on tue, for final GPP week (at last). Should start feeling better next week.
llenny
Warm Down: Walk, Stretches
why the eccentric calf raises?
I had bilateral achilles tendonitis/tendonosis last year & the eccentric calf raises (up on 2 feet, down on 1) exercises helped me overcome the symptoms. Ive had achilles tendon pains on & off for the past 10 years. I do them now mostly at bodyweight to stretch my calves & achilles. From personal experience I find that when I stop my calf exercises the pains tend to come back. The a-skip & ankle hop drills also help. Massage & stretching are great too.
llenny
Slowly getting back to regiular training. This will be my final GPP week (at last), so things should start getting interesting.
07/10
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m ankle hops, 3x10m high knee+20m accel
Strides: 2x60m
Accel
2x30m
Accel(Accel to 30m then hold)
3x60m: 7.6, 7.4, 7.3sec
Med Ball (4kg) throws
5xfwd: 11.05m
5xbwd: 10.55m
5xHop + thow
5xChest throw. Land in push up pos.
2x5 ht
Plyo
5x6 Depth Jump (45cm) onto 45cm box.
Weights
Clean 3x6: 50,65,75kg
Hang Snatch 3x6: 40,45,50kg
Bench 3x6: 50,60,70kg
Calf Raises 3x10: 80,85,90kg
Various Abs 250
Foam Roller: Back, Calf, Glutes, Hams, Quads
Warm Down: Walk, Stretches
Heavy feelin in legs is still there, but getting better each week. Added some new med ball throws for variation. Overall things are going well.
08/10
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, 3x10m High knee + 15m accel, 3x20m straight leg bounds
Tempo/MB tempo
2x8x100m
(alt. 100m run/100m skip/100m fwd throws/100m bwd throws/repeat)
Total
Runs: 400m
Skips: 400m
MB(4kg): 800m
Abs: 500
Warm down: Walk, stretches.
Massage
Pretty good GPP session. Quads did get sore. However feel much stronger than last week.
09/10
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m ankle hops, 3x10m high knee+20m accel
Strides: 3x60m
Accel
2x30m
Bounds/Jumps
6x6str HHSSJ: -,-, 18.39, 18.73, 18.42m,-
Med Ball (5kg) throws
5x6 ht
Weights
Snatch 3x6: 40,50,50kg
Hang Clean 3x6: 50,60,70kg
Bench 3x6: 60,70,70kg
Ecc. Calf Raises 3x10/10:
Various Abs 250
Jumped better than last time 4-5weeks ago. Did them in joggers on the track & it felt awkward. Probably need new joggers or do them in jump shoes. Next session will be on grass, so see how I go next week. Wts feel reasonably good.
10/10
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, 3x10m High knee + 15m accel, 3x20m straight leg bounds
Circuit (x3)
10 Squat jumps
25 MB(5kg) chest throws
10 Jump onto bench (50cm)
10 MB throws height
10 Split jumps
10 MB Between leg side to sides
100 Abs
4x100m tempo (alt. 100m run/100m skip)
Total
Cct: 225 reps
Abs: 500 abs
Tempo 1200m
Back to regular circuit training this week. Will probably drop volumes over the next few weeks leading up to comp.
11/10
Warm up:
1 lap walk, 3 laps jog, stretches
Drills (Uphill): 3x20m a skip, 3x10m ankle hops, 3x10m high knee+10m accel
Strides: 3x50m
Accel
2x30m
Hills (timed to 30m)
6x50m: -, 4.2, -, 4.1, 4.2, 4.1sec
MB(5kg) throws
5x6 ht
Plyos
5x6 On/Off box (45cm).
Abs: 250
Sprinted much better uphill today. Decided to give weights a miss today to freshen up legs a little. Legs have been heavy/sluggish in past few weeks.
12/10
Tempo/Skip/Bound
2x100m run/100m skip/100m bound
Abs: 500
Very windy day. Aded some bounds into tempo for variety. Bounds were very easy,probably 2.5m. More of a bouncy feeling than distance. This completes GPP. Next week back to SPP for 7 weeks.
llenny
Ended week feeling good which is a change from the past few weeks. Happy with that.
14/10
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, skip (ht),3x10m ankle hops
Strides: 3x60m
Accel
2x30m
Sprints
5x60m: 7.0, 7.1, 7.1, 7.2, 7.1sec
Med Ball (5kg) throws
3x5 ht
Plyo
3x5 Depth Jump (45cm) onto 45cm box.
Weights
Clean 3x4: 72.5kg
Hang Snatch 3x4: 50kg
Bench 3x6: 80kg
Ecc. Calf Raises 3x10
Various Abs 250
Warm Down: Walk, Stretches
Foam Roller: Back, Calf, Glutes, Hams, Quads
Times quicker than last week. Feel I can go faster soon. Legs fried by the time I went to the gym, so lifted around the 80% max mark.
15/10
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds, 3x10m High knee + 10m accel, .
Tempo/Skip/Bound
4x4x100m
(alt. 100m run/100m skip/100m bound/100m run)
Total
Runs: 800m
Skips: 400m
Bound: 400m
Abs: 500
Warm down: Walk, stretches.
Massage
A bit of variation with some easy bounds. Fitness improving & feeling better during the session than previous tempo sessions.
16/10
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, straight leg bounds, skips (ht), 3x10m ankle hops,
Strides: 3x60m
MB(4kg)Accel
5x20m
MB(4kg)
5xChest throw. Land in push up pos.
Bounds/Jumps
3x6str 4SJ: 17.85, 17.90, 17.95m
3x6str HHSSJ (left leg take off): 18.84m
3x6str HHSSJ (right leg take off): 18.67m
Med Ball (5kg) throws
2x5 ht
Weights
Snatch 3x4: 50,50,55kg
Hang Clean 3x4: 70,75,70kg
Bench 3x4: 80kg
Various Abs 250
Pretty ok session. MB accel much better today than 2 weeks ago. Forgot to include them last week. Jumps were good considering that it was on grass in joggers. Will start triple jumps from next week off 6str in jump shoes, so should be interesting.
17/10
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, 3x20m straight leg bounds
Circuit (x3)
10 Squat jumps
20 push ups
10 Jump onto bench (70cm)
10 Split jumps
10 MB Between leg side to sides
1x30m Hill run
100 Abs
4x100m tempo (alt. 100m run/100m skip)
Total
Cct: 180 reps
Abs: 500 abs
Hills: 90m
Tempo: 1200m
Gradually reducing the number of circuit reps over the next few weeks leading up to comp. Took MB throws for height out this week. Added hills for variation. Hills were steep & only run at 80% effort.
18/10
Warm up:
1 lap walk, 3 laps jog, stretches
Drills (Uphill): 3x20m a skip, skip (ht), 3x10m ankle hops, fast feet
Strides: 3x50m
Hill Accel
2x30m
Hills (timed to 30m)
4x50m: 4.1, -, 4.1, 4.1sec
Plyos
5x6 On/Off box (45cm).
MB(5kg) throws
3x6 ht
Abs: 250
Average times quicker uphill this week & into headwinds. Got new joggers so maybe they helped too. 2nd sprint felt the fastest but accidently pressed a mode button so no time recorded. No wts today as legs were tired from fast feet drill.
19/10
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds, 3x10m High knee + 15m accel
Tempo/Skip/Bound
2x100m run/100m skip/100m bound
Abs: 500
Today was the best Ive felt in a few weeks. Especially with 2, 6 day weeks in a row. Will be back to 5 days over next 2 weeks, then 4 in week 4.
llenny
21/10
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, skip (ht),3x10m ankle hops, 3x10m high knee + 20m accel
Strides: 3x60m
Accel
2x30m
Plyo
5x5 Jump onto platform (approx. 80cm)
Med Ball (5kg) throws
5xfwd: 11.55m
5xbwd: 11.05m
3x5 ht
Plyo
4x5 Depth Jump (45cm) onto 45cm box.
Weights
Clean 1x4,4,2: 75,75,80kg
Hang Snatch 1x4,4,2: 50,50,55kg
Bench 1x4,4,2: 80,80,90kg
Various Abs 250
Warm Down: Walk, Stretches
EMS: Glutes, Hams, Quads.
10x10sec on/50sec off
Felt pretty good today. EMS was fatiguing on quads. See how I feel on wed & thu.
22/10
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds, 3x10m High knee + 10m accel, .
Tempo/Skip/Bound
4x4x100m
(alt. 100m run/100m skip/100m bound/100m run)
Total
Runs: 800m
Skips: 400m
Bound: 400m
Abs: 500
Warm down: Walk, stretches.
Massage
Trained well today & felt good for a change.
23/10
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, straight leg bounds, skips (ht), 3x10m ankle hops,
Strides: 3x60m
Sprints
4x60m: 7.4, 7.3, run through, run through
Weights
Snatch 1x4,4,2: 55,55,57.5kg
Hang Clean 1x4,4,2: 70,70,75kg
Bench 3x4: 1x4,4,2: 80,80,85kg
Various Abs 250
Warm Down: Walk, Stretches
Foam Roller: Calves, hams, glutes, back, quads
EMS: Glutes, Hams.
10x10sec on/50sec off
Very flat during the sprints & wasnt able to sprint at 95% after the warm up, so I decided to do the last 2 sprints as run throughs, then head to the gym. A bit stiff from EMS.
24/10
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, 3x20m straight leg bounds
Circuit (x3)
10 Squat jumps
25 MB (4kg) chest throws
10 Jump onto bench (70cm)
10 Split jumps
1x30m Hill run
100 Abs
4x100m tempo (alt. 100m run/100m skip)
Total
Cct: 165 reps
Abs: 500 abs
Hills: 90m
Tempo: 1200m
A little sluggish with tempo runs today. Circuit exercises felt good.
25/10
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, skip (ht), 3x10m ankle hops, fast feet
Strides: 3x50m
Accel
2x30m
Jumps
5x6str TJ: 12.80, 12.80, 12.50, 12.50, 13.03m
MB(4kg)
4x5 ht
Weights
Clean 1x3,3,2,2: 75,75,80 (missed 2nd lift),75kg
Hang Snatch 1x3,3,2: 50,50,55kg
Bench 1x1: 80kg
Ecc. Calf Raises 3x10/10
Various Abs 250
Legs were much better than on wed. Felt much quicker even though legs still feel stiff. First jump session in a few weeks. Timing felt out & I was reaching for the board in the 1st 2 jumps. However jumped ok in the last jump. Need more practice. Weights felt much heavier today & it may have been a good idea to have just down abs only. Felt a slight strain in my right leg groin in the hang snatch. Iced & went to physio a few days later. Not a serious injury, but I thought Id get it looked at ASAP. Struggled on bench so gave it a miss.
llenny
Pretty much a rehab week with physio & some general training. Improved as the week went on & managed to get some good sessions in.
28/10
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, skip (ht), side skips (each way), high knee, 3x10m ankle hops.
Strides: 1x60m
Weights
Bench 1x4,4,2: 80,80,90kg
Seated Row 3x6: 50,55,60kg
Ecc. Calf 3x10/10
Various Abs 250
Warm Down: Walk, Stretches
Legs stiff from yesterdays physio session. Was only able to do 1 run through as my right groin started tightening up. Felt ok with drills
29/10
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds
Tempo
2x6x100m
(alt. 100m run/100m skip)
Abs: 500
Warm down: Walk, stretches.
Physio
Right leg was much better today. Able to run between 60-70% without much trouble. Had physio after session.
30/10
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, high knee, 3x10m ankle hops
Strides: 5x60m
Weights
Power Press 4x6: 30,40,50,55kg
Chin Ups (wide grip) 3x10
Dips 3x10
Ecc. Calf 3x10
Various Abs 250
Warm Down: Walk, Stretches
Foam Roller: Calves, hams, glutes, back, quads
Able to run up to 80% & felt ok. Had a chance to do some exercises I hadnt done in a while. Felt good afterwards. Leg ok today with run throughs & power press.
31/10
Warm up:
5x20 push ups, sit ups, squats
Circuit (x3)
10 Jump onto bench (70cm)
10 Chin ups (narrow grip)
10 Step ups (50cm) each leg
10 Dips
10 MB(5kg) Overhead squats
20 DB(5kg) Run arm action
100 Abs
3x20sec wall runs (20sec rest)
Total (incl. warm up)
Cct: 440 reps
Abs: 500 abs
Wall Runs: 180sec
Warm Down: stretches
Physio
Did this session indoors as it was very windy outside. Pleased with this session. Only a minor ache in the groin doing low squats in the warm up. Replaced tempo with wall runs which were pretty challenging even at tempo pace. More physio. He seems happy with the progress & I should be back to normal by the mid to late next week. Turned 37 today. So happy birthday to all the halloween people out there.
01/11
Warm up:
5min Rowing
Stretches
Abs
Plyo
5x5 Depth jump onto box (approx 50cm)
Weights
DB Bench 3x6: 30kg
Seated Row 3x6: 47.5,60,60kg
Low Squats 3x6: 60,70,80
Various Abs 250
Plyos were good. Able to bounce off ground quickly & with no pain in adductors. Good weights session. Did squat for the 1st time in a few weeks. May have some DOMS for the next few days.
llenny
04/11
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, straight leg bounds, 10m high knee + 10m accel, 3x10m ankle hops.
Strides: 3x60m
Accel
4x60m: 7.5, 7.5, 7.4, 7.5sec
MB(5kg)
3x5 ht
Plyo
3x5 Depth jump(45cm) onto box(45cm)
Weights
Clean 3x5: 50,60,70kg
Bench 3x5: 60,70,80kg
Deep Squat 3x5: 60,70,80kg
Various Abs 250
Warm Down: Walk, Stretches
Massage
Getting back into regular training. Very happy with progress. Ran at approx 90% of top speed. Last week this time I couldnt do 1 run at 70-80%. Had some physio yesterday. Recover much quicker now that I nip these injuries in the bud. Obviously the best thing would be not to get injured or increase the regen. as a preventative measure.
05/11
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds
Tempo/Skip/Bound
4x4x100m
(alt. 100m run/100m skip/100m bound/100m run)
Total
Runs: 800m
Skips: 400m
Bound: 400m
Abs: 500
Warm down: Walk, stretches.
Physio
Another good session. Groin a little tight but getting better each session.
06/11
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, high knee, 3x10m ankle hops
Strides: 6x60m
Weights
Cleans 1x4,3,2,1: 70,75,80,85kg (missed)
Power Press 1x4,3,2,1: 50,55,60,65kg (equal pb)
Ecc. Calf 3x10
Various Abs 250
Warm Down: Walk, Stretches
Foam Roller: Calves, hams, glutes, back, quads
Another good session. Did an extended warm up on the track before gym. Just missed 85kg in the clean. Lifted equal pb in power press.
08/11
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds
Hurdle walk overs
5x5 Hurdles
Tempo
6x100m (alt. 100m tempo + 100m skip + 100m bound)
Hurdle walk overs
5x5 Hurdles
Tempo
6x100m (alt. 100m tempo + 100m skip + 100m bound)
Hurdle walk overs
5x5 Hurdles
Total
Runs: 400m
Skips: 400m
Bounds: 400m
Hurdle walk overs: 120
Abs: 500
Decided to replace a jumps sesion with a tempo session, combined with hurdle walk overs. Felt good throughout session. Should be back to normal sessions next week. Still plan on competing on Dec 6th, probably off 10 strides. Should be an interesting day.
llenny
Training started moving in the right direction this week. Had some flat days & some good days. Most importantly I could accel. much better from the start towards the end of the week.
11/11
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, straight leg bounds, 10m high knee + 20m accel, 3x10m ankle hops.
Strides: 2x60m
Accel
2x30m: 4.2, 3.9sec
4x60m: 7.6, 7.7, 7.4, 7.4sec
Plyo
3x4 Depth jump(45/65cm) onto box(65/45cm)
Weights
Clean 3x3: 75kg
Bench 1x4,3,2,1: 80,85,80,95kg
Deep Squat 1x4,3,2,1: 80,90,100,110kg
Various Abs 250
Warm Down: Walk, Stretches
Strong head & cross winds today making accel tough. Went ok in wts department. Could feel glutes, hams working in deep squats. Havent gone that heavy in a while. Made a stuff up in bench. Meant to go 90kg for 2 reps, but happy with 1 rep lift.
12/11
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds
Tempo/Skip
3x6x100m
(alt. 100m run/100m skip)
Total
Runs: 900m
Skips: 900m
Abs: 500
Warm down: Walk, stretches.
Tight today from yesterdays wt session. Expected some tightness & heaviness today.
13/11
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, high knee, 3x10m ankle hops
Strides: 3x60m
Accel
3x30m: -, 3.9, 3.9sec
Jumps
6x6str TJ: 12.10m, 12.50m, 12.55m, NJ, NJ, NJ.
Speed End
1x80m: 9.8sec
1x120m: 14.8sec
MB(5kg)
5xfwd: 10.60m
5xbwd: 11.25m
4x5 ht
Various Abs 250
Warm Down: Walk, Stretches
Massage
A very flat day. The DOMS & fatigue has hit hard. Intended jumping up to 10str. However landings were to heavy, so stuck with 6str then stopped as I had nothing left to jump on last 3 attempts. On a good note happy to be able to accel properly from the start in the 80 & 120m. Times are slow, but 1st real sprint session in a few weeks. Im expecting to improve with each week. No groin pains, only some minor tightness.
14/11
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds
3xCircuit/Drills
Circuit
10 Squat Jumps
20 MB(5kg) Chest throws
10 Split Jumps
100 Abs
10 Jump onto platform (approx. 70cm)
Drills
30m High knee
30m Skips (medium ht)
30m Skips (fast)
30m Skips (ht)
30m Side skips (each way)
30m Flip flops
30m Double leg hops
15m High knee + 15m accel
Total
Ccts: 150 reps
Drills: 930m (incl. warm up)
Abs: 500
Did a different session today. Decided to replace tempo with drills for conditioning & mobility. Seemed to go well. Surprised with the total distance covered with drills. May continue with this session in the future as a replacement to tempo.
15/11
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m High knee + 20m accel,3x10m ankle hops
Strides: 3x60m
Accel
3x30m: 3.9, 3.8, 3.9sec
Hurdles
5x6 Hurdle Hops (76-106cm)
Block Starts
5x20m:
Weights
Hang Clean 1x3,3,2,1,3: 70,75,80,85(missed),75kg
Bench 2x3: 80kg
Deep Squats 3x3: 80,90,100kg
Ecc. Calf Raises 3x10/10: 50kg
Various Abs 250
Warm Down: Walk, Stretches
Foam Roller: Back, Calf, Glutes, Hams, Quads
What a difference a day makes. Hot conditions & trained well from warm up to finish. Hurdle hops were good. Hips were in a good position for take off. Block starts were good. No stumbling or sitting today. Wts going well. Still lots of room for improvement.
llenny
Moving much better this week than in previous weeks
18/11
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 10m high knee + 20m accel, 3x10m ankle hops.
Strides: 2x60m
Accel
3x30m: 4.2, 3.9, 3.8sec
Sprints
4x60m: 7.3, 7.2, 7.2sec
Plyo
3x4 Depth jump(50/70cm) onto box(70/50cm)
Weights
Clean 3x3: 75,75,80kg
Bench 4x3: 80kg
Half Squat (onto 45cm bench) 3x3: 90,110,130kg
Various Abs 200
Warm Down: Walk, Stretches
Moving much faster today which is pleasing. Wts going well. Did some half squats for the first time in ages.
19/11
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds
Tempo
3x4x150m
(60-90sec rest per rep)
Total
Runs: 1800m
Abs: 400
Warm down: Walk, stretches.
Recoveries at 60sec were to short so extended it to 90sec, which felt better. May spread the workload over other tempo days or keep things as they are. See how body handles the workloads in coming sessions/weeks.
20/11
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m high knee + 20m accel, 3x10m ankle hops
Strides: 3x60m
Accel
3x30m: 4.0, 3.9, 3.8sec
Jumps
3x6str TJ: 13.20m, 13.30m, 13.50m
3x8str TJ: 13.45m, 13.70m, 14.20m
Speed End
1x80m: 9.7sec
1x120m: 14.5sec
MB(5kg)
4x5 ht
21/11
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds
Tempo: 4x50m
3xDrills/Tempo
Drills
30m High knee
30m Skips (medium ht)
30m Skips (fast)
30m Skips (ht)
30m Side skips (each way)
30m Flip flops
30m Double leg hops
15m High knee + 15m accel
4x50m tempo
Total
Drills: 930m (incl. warm up)
Tempo: 800m
Abs: 400
Dropped circuit exercises today, & focused on drills & tempo. If anything may increase tempo distance back to 100m. Got tired towards the end of the session. Gradually decrease total training volumes. Maybe maintain some of the circuit exercises.
22/11
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m ankle hops
Strides: 3x60m
Accel
3x30m: 3.9, 3.9sec
Block Starts
5x20m:
Plyo
2x5 Jump onto box (50cm/70cm)
2x5 Jump on/off box (approx 40cm)
Weights
Hang Clean 3x3: 75kg
DB Bench 4x4: 30,30,35,30kg
Hyper + Row 3x6: 20kg
Various Abs 200
Warm Down: Walk, Stretches
Massage
Pretty good session in wet conditions. Trained in a commercial gym so all benches were taken. So had to resort to beach wt DB bench. Lifted an equal pb in DB bench. Love the hyper + row. Worked hams & back. No knee problems today. Overall a good week. Should be a pretty interesting next couple of weeks
llenny
25/11
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 10m high knee + 20m accel, 3x10m ankle hops.
Strides: 3x60m
Accel
2x30m: 3.9, 3.9sec
Sprints
3x60m: 7.2, 7.2, 7.2sec
Plyo
1x5 Jump onto box (70cm)
1x5 Jump on/off box(50cm)
Weights
Clean 1x3,2,1: 75,80,85kg (missed)
Bench 1x4,3,2: 80,85,95kg (missed 2nd lift)
Half Squat (onto 45cm bench) 4x4: 110,120,130,120kg
Various Abs 200
Warm Down: Walk, Stretches
Overall trained much better today than in previous weeks & in wet conditions too.
26/11
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds
Tempo
3x5x100m
Total
Runs: 1500m
Abs: 400
Warm down: Walk, stretches.
Foam roller
Legs tired from yesterday. Good session though.
27/11
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m high knee + 20m accel, 3x10m ankle hops
Strides: 3x60m
Accel
3x30m: 3.7, 3.8, 3.8sec
Jumps
3x6str TJ: 12.50m, 12.60m, NJ
2x10str TJ: 13.45m, 13.50m
Sprints
2x60m: 7.4, 7.1sec
MB(5kg)
3x5 ht
Massage
Accelerations over 30m are improving with each session. Jumps were a struggle, but not as bad as 2 weeks ago. Timing & rythem were out. Found it hard to jump off 10str due to the extra speed. Sprints over 60m are improving slowly. Gave weights a miss, as Im pretty tired after sprints, jumps & med ball. A bit stiff & sore in the calves & hams but overall Im pleased with this session.
28/11
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds
Tempo: 2x100m
2xDrills/Tempo
Drills
30m High knee
30m Skips (medium ht)
30m Skips (fast)
30m Skips (distance)
30m Side skips (each way)
30m Flip flops
30m Speed bounds
30m Rake leg E/L
2x100m tempo
Total
Drills: 720m (incl. warm up)
Tempo: 600m
Abs: 300
Cut down the total volume of this session. Stiff & sore from last few days training
29/11
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, straight leg bounds
Tempo
6x100m (walk back)
Gym Circuitx3
50 abs
10 Dips
10 Chin ups
10 Step ups E/L
10 Single leg hyperext E/L
Totals
Tempo: 600m
Cct: 180 reps
Abs: 150
Warm Down: Walk, Stretches
Massage
Very tired today. Decided to give the starts & gym weights a miss & do a light session. Felt good during & after the circuit session. Compete in the TJ next weekend off 10str. Look forward to it.
llenny
02/12
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, Skips, 10m high knee + 20m accel.
Strides: 3x60m
Accel
2x30m: 3.8, 3.8sec
Sprints
3x60m: 7.5, 7.3, 7.4sec
Plyo
2x4 DJ (off 50cm box onto 50cm box)
Weights
Clean 1x3,2: 75kg
Bench 1x5:85kg
Half Squat (onto 45cm bench) 1x5: 130kg
Various Abs: 100
Warm Down: Walk, Stretches
Foam Roller
Easy week this week. Will jump on Saturday.
04/12
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds, 3x10m high knee + 20m accel.
Tempo/Cct
3x4x100m
Cct
10 Step ups E/L
20 Push ups
100 Abs
Total
Runs: 1200m
Cct: 100 reps
Abs: 200
Warm down: Walk, stretches.
Massage
Trained well. Reduced training sessions to 4 days per week during the competition phases.
06/12
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m high knee + 20m accel, 3x10m ankle hops
Strides: 3x50m
Comp
6x10str TJ: f, 14.11m(+1.6), 13.84m(+0.9),f,f,f
First competition since April last year. My aim today was to compete & I completed all 6 jumps even though 4 of them were fouls. Tailwinds were strong & fouls were small, so Im not disappointed with the outcome. Its good to compete again. If anything I did feel rusty, but there’s definitely room for improvement.
07/12
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m rake E/L, high knees, skips
Tempo
2x5x100m
Abs
200
Back was a bit sore from yesterday. Overall felt good today. Can do with some massage or extra regen.
llenny
09/12
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, SLB, Skips, 10m high knee + 20m accel.
Strides: 3x60m
Accel
3x30m: 4.0, 3.8, 3.9sec
Jumps
5x10str TJ: 13.11m, 13.20m, 13.66m, 13.30m, NJ
30m Fly ins
5x30m from 30m accel: 3.5, 3.4, 3.4, 3.5, 3.4sec
Weights
Clean 1x3,2: 75,80kg
Bench 1x3,1:85,95kg
Half Squat (onto 45cm bench) 2x3: 125,135kg
Various Abs: 100
Warm Down: Walk, Stretches
Massage
Felt good energy wise. However jumps & times were down.
11/12
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds, 3x10m high knee + 20m accel.
3x20m bounds, hops E/L, skips
Tempo
2x5x100m
Total
Runs: 1000m
Abs: 200
Warm down: Walk, stretches.
Massage
Added some bounds today, as I havent done much so far this year. Bounds felt good, & legs can handle it too.
13/12
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, 3x10m high knee + 20m accel, 3x10m ankle hops
Strides: 3x60m
Hurdles
5x4 (76-91cm)
Accel
2x30m: 3.7, 3.7sec
Run ups
4xFull run ups
Weights
Clean 1x3,2,1: 75,80,85kg (missed)
Half Squat (onto 45cm bench) 5x2: 120,125,130,135,140kg
Various Abs: 100
Massage
Trained well today. A little quicker than previous sessions. The extra regen. is helping.
14/12
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a-skip, SLB, Butt kicks, Flip flops, High knee, 3x10m high knees + 10m accel
Tempo
2x5x100m
Abs
200
Had a late night. Muscles were stiff & sore. Got better throughout session.
Massage.
llenny
16/12
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, SLB, 3x10m ankle hops.
Strides: 3x60m
Accel
2x20m:
60m Race
7.5sec
Run ups
4xFull run ups
Standing Jumps
6x4 step jump: 14.70-15.10m
Various Abs: 100
Warm Down: Walk, Stretches
Massage
First race in al long time. Not very fast but pleased with the result. May need some more time with warm up.
18/12
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds, 3x10m high knee + 20m accel.
Tempo
6x100m: Walk back rest
Abs: 200
Warm down: Walk, stretches.
Very easy session. Getting ready for the last competition of the year on Saturday before the main part of the season in Jan/Feb 04.
20/12
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x10m high knee + 20m accel, 3x10m ankle hops
Strides: 3x60m
Comp
6x10str TJ: 13.27m(-4.1),13.74m(-2.6),13.95m(-1.5), 13.11m(-4.2), 13.45m(-2.4),13.43m(0.6)
3xLJ: f, 5.96m, 6.01m
Warm down: Stretches
Massage
Felt good in warm up & had some good tailwinds before the comp. However the wind changed in the first round. Pleased with the 3rd jump as I was behind the board for all jumps except last jump. Lost momentum in last jump from collapsing in the hop phase. Long jump run up felt good. Accelerated & attcked the run up. Jumps were very flat. Havent gone off a full run up in a long time. Behind board again. Some ordinary performances but having a go. Happy to be competing at the moment.
21/12
Warm up:
Walk, jog, stretches, abs
Drills: 3x20m a skip, straight leg bounds, 3x10m high knee + 10m accel.
Tempo
6x100m: Walk back rest
Abs: 200
Warm down: Walk, stretches
Massage
Very stiff and sore from yeaterday, esp. lower back & hams. Loosened up during session. Massage is helping a great deal with recovery.
llenny
22/12
Warm Down: Walk, Stretches Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, SLB, Skips, 10m high knee + 20m accel.
Strides: 3x50m
Standing Jumps
5xSLJ: 2.95m
5xStanding 4 step jump: 14.90m
MB(4Kg) Accel
5x20m:
Bounds
1x10,12,14,16,18str hop step (12 contacts): 42-44m
Weights
Clean 1x5,4,3: 65,72.5,77.5kg
Bench 1x3,1:85,95kg
Quarter Squat 1x5,4,3: 150,160,170kg
Various Abs: 150
Massage
Good session. Bounds were good up to 14str, after that my timing was out. Not used to the full run up speed yet. Session was on grass up a slight incline. Probably helped my med ball accel.
23/12
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, SLB
Tempo
2x5x100m
Total
Runs: 1000m
Abs: 300
Warm down: Walk, stretches.
Massage
Body tired from yesterday. Kept speed of tempo down.
24/12
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, SLB, Skips, 10m high knee + 20m accel.
Strides: 3x60m
Standing Jumps
5xSLJ: 2.65m (from deep squat pos.)
MB(4Kg) Accel
5x20m:
Sprints (95%)
2x40m: 4.9, 4.9sec
2x60m: 7.2, 7.1sec
1x80m: 9.4sec
Plyo
8x10 Depth jumps: (off 50cm box onto 50cm box)24/12
Various Abs: 100
Massage
Another good session. Ran times fairly easily. If anything may have done a set or 2 to many depth jumps. Had a pain in the right shin that didnt feel to good.
26/12
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, SLB, Skips, 10m high knee + 20m accel.
Strides: 2x60m
Standing Jumps
3xSLJ: 2.70m
2xSLJ: 2.65m (deep squat pos.)
5xStanding 4 step jump: 14.50m
MB(4Kg) Accel
5x20m:
Skips
1x10,12,14,16,18str skips(10 skips)
Weights
Squat 2x3 (onto 45cm bench): 135, 130kg
Clean 2x3: 72.5kg
Squat Jump 2x10: 30kg
Depth Jump (off 50cm box) 2x10:
Vertical Jump 2x15sec:
Various Abs: 150
Massage
Prett flat in track session. Wts however, was ok. Done in circuit format with a 3 minute break between exercises. From heavy to lightest. ie Bulgarian contrast. Right shin seems ok. Some pain towards the end of the skips.
27/12
Warm up:
1 lap walk, 3 laps jog, stretches
Drills: 3x20m a skip, SLB
Tempo
2x5x100m
Total
Runs: 1000m
Abs: 300
Warm down: Walk, stretches.
A good week overall. 9 weeks till nationals. Will gradually reduce volumes in next few weeks. Go a bit lighter in the gym & compete.
llenny