llennys training journal

[llenny]

29/12

MB(4Kg) Accel
5x20m:

Standing Jumps
4xSLJ: 2.95m

Sprints
2x40m: 4.9, 4.8sec
2x60m: 7.1, 7.1sec
1x70m: 8.2sec
1x80m: 9.5sec

Weights
Clean 4x3: 50,60,60,60kg
Power Press 4x3: 35, 42.5, 42.5, 42.5kg
Full Squat 1x5,4,4,4: 72.5,85,85,85kg
Various Abs: 200

Massage

Starting to get more consistent with sprint times. Hams got tired at the end of the sprints. Wts were fairly light. Felt full squats in glutes, adductors, hams, quads & even calves.

30/12

2xDrills
50m Run
50m Rake E/L
50m Take off
50m Hops (25m left/25m right leg)

Tempo
3x100m (walk back rest)

Total
Drills: 500m
Runs: 300m
Abs: 400

Warm down: Walk, stretches.

Worked on jump tech stuff in drills. Easy session as legs were stiff from yesterday.

31/12

Standing Jumps
4xSLJ: 2.85m

Jumps
2x10str HHSSJ: 19.55, 20.00m
2x14str HHSSJ: 19.75, 19.98m
2x18str HHSSJ: 20.10, 20.50m

Weights
Hang Snatch 4x3: 30,35,35,35kg
Bench Press 4x5: 65,75,75,75kg
Overhead Squat 4x4: 30kg
Various Abs: 200

Massage

Very sore & stiff glutes & adductors today. Loosened up reasonably well in warm up. Jumps were done on grass. Could only jump one way so had to deal with headwinds too.

02/01

3xDrills
50m Run
50m Rake E/L
50m MB(5kg) throw fwd/bwd
10sec Arms

Tempo
3x100m (walk back rest)

Total
Drills: 750m
Runs: 300m
Abs: 400

Warm down: Walk, stretches.

Contrast Shower: 3x3min hot/30sec cool

Still sore in adductors so decided to have a light tempo/drills session & do speed tomorrow. Felt much better after session. The contrast showers helped too. Long overdue.

03/01

MB(4kg) Accel
4x20m:

30m Fly ins (from 30m accel)
5x30m: 3.4, 3.2, 3.2, 3.2, 3.1sec

Weights
Clean + 3 Jerks 4x3: 35,42.5,42.5,42.5kg
Step ups 3x5 E/L: 35kg
Depth Jumps (off 65cm box onto 75cm box): 3x5
Various Abs: 200

Warm down: Walk, stretches.

Contrast Shower: 3x3min hot/3min cool

Fly ins were much faster today than last time. Now to get under 3.0sec. the light session yesterday was a good idea. Much looser today, but still havent fully recovered from DOMS.

llenny

[llenny]

05/01

Jumps
2x10,14,18str TJ

Weights
Snatch 6x3: 30,35,35,35,35,35kg
Power Press 6x3: 35, 42.5, 42.5, 42.5, 42.5, 42.5kg
Full Squat 6x6: 20kg
Various Abs: 150

Contrast Shower: 3x3min hot/30sec cool

Speed felt good, but jumps were flat. Wasnt able to jump off 18str today.

06/01

3xDrills
50m Run
50m Rake E/L
50m Take off
50m MB(4kg) fwd
50m MB(4kg) bwd
50m skip
10sec arms

Tempo
3x100m (walk back rest)

Total
Drills: 900m
Runs: 300m
Abs: 300

Warm down: Walk, stretches.

Massage

Loosened up during the session. Legs were a bit stiff from yesterdays session.

07/01

Sprints
2x40m: 4.9, 4.8sec
2x60m: 7.0, 7.2sec
1x80m: 9.1sec

Weights
Clean 4x3: 50,60,60,67.5kg
Power Press 4x3: 35, 42.5, 42.5, 50kg
Full Squat 1x5,4,4,4,3: 60,75,75,75,85kg
Various Abs: 150

Contrast Shower: 2x3min hot/30sec cool

Massage

Best speed session in a while. However still stiff & tired in the legs.

09/01

Jumps
2x10str HHSSJ: 19.20, 20.20m
2x14str HHSSJ: 19.45, 20.20m
2x18str HHSSJ: NJ, 19.95m

Weights
Snatch 4x3: 30,35,35,35kg
Bench Press 4x5: 55,65,65,65kg
Overhead Squat 3x4: 30kg
Various Abs: 200

Massage

Had some very strong headwinds which made the going tough. Unable to jump the other way as the grass run up isnt long enough. Felt like I was doing standing jumps by the time I got to the pit.

10/01

3xDrills
50m Run
50m Rake E/L
50m MB(5kg) throw fwd/bwd
50m Skip
10sec Arms

Tempo
3x100m (walk back rest)

Total
Drills: 900m
Runs: 300m
Abs: 300

Warm down: Walk, stretches.

Contrast Shower: 2x3min hot/30sec cool

Massage

Very hot & humid today. Found the first circuit tough as my body is tired from yesterday. Felt much better in the 2nd & 3rd set. Felt better when I went home.

13/01

Comp
60m: 7.4sec
100m: 12.2sec

Standing Jumps
6x4 Step Jump: 14.60, 14.80, 14.70, 15.05, 15.05, 14.90m

Various Abs: 100

Warm down: Walk, stretches.

Felt heavy & flat. In future will do a warm up session the day before, & arrive earlier to the meet. Warm up & competition felt rushed. Had less than 10min rest between 60 & 100m. Thats ok in training but not in a comp. 60m although not fast is an improvement on last race. 100m no comment I know its slow

14/01

Tempo
10x100m: Walk back rest
Abs
200

Massage

Felt much better than yesterday.

15/01

Warm up

Massage

Decided to do a warm up before competing tomorrow night. See how I go.

16/01

Comp
TJ: 14.22m,f,f,14.62m,f,f
100m: 12.57sec (e)

Was nervous before jumps comp as its my first jump off a full approach in almost 2 years. Sluggish on runway so all I could do was relax. Jumped well & can go much further. Small foul jump measured over 14.80m in 5th round. Not bad in the rain & feeling slow on runway. 100m was very slow, but not much you can do when your flat on race day, besides not racing. Will improve over the next few weeks.

17/01

Warm up
10x100m alt 100m run/100m various skips
Stretches

Tempo
5x100m

Massage

Decided to vary the warm up as Ive had enough of jogging 3 laps for the moment. Warm up seemed to work well for me.

llenny

[llenny]

19/01

Standing Jumps
4x4 step jump: 14.95, 15.15, 15.40, 15.10m

Accel
2x30m: 3.8, 3.7sec

Sprints (95%)
1x60,80,100m: 7.1, 9.4, 11.8sec

MB(5kg) Throws
5xfwd: 11.70m
5xbwd: 11.90m

Abs: 100

Best session in a long time. Everything went well. Ran goal times very easily & felt great for a change. Now to feel like this when it counts.

20/01

Tempo
5x100m

Abs: 200

Massage

Very heavy today & felt the exact opposite of yesterday.

21/01

Wts
Cleans 3x3: 70kg
Bench 3x3: 75kg
Abs: 100

Plyo
Boxes: 5x10 at verious hts (50-75cm)

Another good session & felt great after the warm up.

23/01

Warm up

Abs: 200

Thought Id do a warm up today before a jumps session tomorrow. Just did some drills, run thoughs & stretches, as I felt flat from box work the other day.

24/01

Accel
3x20m

Jumps
2x10str TJ

Run ups
3xFull run ups

Hurdles
6x5 (76-99cm)
5xJump over hurdle (106cm) + jump

Very flat today & havent recovered well over the last few days. Jumps were very flat so decided to replace them with hurdles, which felt much better. Need to get some regen happening.

llenny

[llenny]

27/01

Comp

60m: 7.6sec
200m: 25.0sec
100m: 12.2sec

Med Ball (5kg)
2x3 Fwd: 11.85m
2x3 Bwd: 11.80m

Abs: 50

Still feel flat in comps. MB throws improving.

28/01

10x60m strides

Abs: 100

Massage

Legs sore from yesterday. Havent run a 200 in a while. Mainly sore feet/soles.

29/01

Hills
3x30m: 4.4, 4.3, 4.2sec

Ins/Outs
3x60m (20m easy/20m fast/ 20m easy)

Steep Hills
5xSteep Hills (Approx 30m w jog back rest)

Abs: 50

Im happy with this session. Not overly fast for me but a change from the track.

30/01

Drills
3x20m High knees + 20m accel
3x20m Skip + 20m accel
3x20m SLB + 20m accel

Strides
5x80m

Abs
100

Felt good after this session. Got the legs turning over quick in the drills. Strides felt relaxed. Due to all the flat days my coach recommended 3 rest days.

03/02

Run Ups
3xFull run ups

Jumps
5x10str TJ: 13.70, 13.50, NJ, 13.55, 13.80m

Fly ins
3x30m (w 30m accel): 3.2, 3.3, 3.3sec

Abs 100

Another flat day, but mostly due to inactivity over the weekend.

04/02

Abs: 100
Stretches

05/02

Standing Jumps
4x4 Step jump: 15.30, 15.30, 15.30, 15.70m

30m
3x30m: 3.8, 3.7, 3.7sec

MB throws (5kg)
2x3 Fwd: 11.65m
2x3 Bwd: 11.65m

Abs
100

Bounced back at last. A much better session today. Standing jumps were pretty close to a PB, I’ll check. 30m times were good for me. Find it tough to get under 3.7sec. Been stuck there for a while.

06/02

Abs: 100
Stretches

07/02

Abs: 100
Stretches

08/02

State Champs

TJ: 14.82m (+1.0ms)

Pleased with the jump. Actually thought it was less but the tape doesnt lie. Only got one jump in, the rest were fouls. Conditions were tricky with swirling winds. Mostly headwinds at the start of the run up. Got a couple of fouls over 15m. Happy with result. Came 3rd & qualified for nationals which was my goal for the comp. Ill have to work on my run up between now & nationals to get confident with my approach. Once Im confident the accuracy & aggression off the board will come, & so will better distances, & so it goes.

llenny

[llenny]

09/02

Pool Tempo
10x45sec (15sec rest): Approx 110 foot contacts per 45sec
Abs
100

Spa: 10-15min
Contrast Shower: 2x3min hot/30sec cool

A bit stiff & sore from yesterday so decided to do some pool tempo instead.

10/02

Run ups
3xFull run up
Abs
100

Massage

Could only run up to approx. 80% effort as my right hamstring was sore. I intended to race today but had to give it miss.

11/02

Abs: 100
Massage

12/02

Run ups
3xRun ups (approx 80% effort)
5xRun ups (90-100%)

Jumps
2x6str
2x10str

Abs: 100

Massage

Right hamstring loosened up throughout session. The run ups were done easy to start with, then I moved on to faster run ups. The main reason is to get used to attacking the board from a slow approach & then do the same with more speed. Something I havent been doing in Comps. Attacked the board really well in the 10str jumps.

14/02

Comp

TJ: 14.30m

Timing was out and was flat in the phases, but my run ups are improving. Fouled a 6th round jump measured at 14.89m. Slowly coming together. Will get some physio on right hammy.

15/02

Massage

16/02

Physio

Abs: 100

Physio says my hamstring troubles are mostly neural, as it goes away once Ive warmed up. There is some muscular tightness too. He says to train as per normal within my limits.

17/02

Run ups
5xRun ups

Abs: 100

Unable to go all out. Right ham is sore from yesterdays treatment. Training within my pain limits.

18/02

Wts

Split Clean 3x4: 50,60,70kg
Split Snatch 3x4: 40,45,50kg
Abs 100:

Physio

Havent done weights in a while & noticed it. However felt good doing wts a day after the technical work. Physio recommended accupuncture on ham.

19/02

Tempo
6x100m

Abs: 100

Chiro: Accupuncture

Felt good during tempo. Had some chiro & accupuncture today. Will take things pretty easy over the next week before Nationals. The tight ham could be a blessing, stopping me from going to hard over the next week.

20/02

Physio

21/02

Warm up

Added 10x6 hurdle wark overs in the warm up, & did some hops & bounds for drill work for some technical work. Right ham is still sore so couldnt do any run ups. Will only train once next week before nationals to let things settle down.

llenny

[llenny]

24/02

Standing Jumps
5xSLJ: 2.90m
3xSLJ (right leg): 2.65m
3xSLJ (left leg): 2.65m

This is the last session before the Nationals in Sydney. Feel rested & in good shape. Have to take it easy this week to let hams settle down.

27/02

TJ Qualifying rounds: f, 14.93m (+1.8m/s), f

Qualified in 10th position & scrapped into the finals. First round foul was approx 15.50m. Feel good today.

28/02

TJ Finals

f,f, 14.88m (+1.6m/s)

Felt really good today. Unfortunatley wasnt accurate on the board. My run up moved back to 36.40m from a 34m run up in December. Best Ive felt in comp in a long time. Took my run up back 30cm in round 3 to get a jump in & was 20cm behind the board & stretching for it. Very small 2nd round foul was over 15m so I was in good shape & tapered well. Winds were tricky so I found it hard to be accurate on the board. Pleased with results & came 9th. Pleased as I didnt compete last season. 2 more comps then have a break.

02/03

Run ups
5xFull run up
Abs: 100

Felt ok today. Still a bit stiff from the weekend. Unable to go all out today as hams were a little tight.

03/03

Wts
Cleans 4x2, 2x1: 50,60,70,75,80,85kg (miss)
Snatch 6x1: 40,45,50,55,55,60kg (miss)
Abs: 100

Lifted better today than 2 weeks ago. However probably should have stopped before the misses.

04/03

Tempo
6x100m
Abs:100

A bit flat today, but thats to be expected following a big comp.

06/03

Allcomers Comp

14.63m (+0.8m/s)

Worst conditions in a long time. It rained throughout the comp, & couldnt see where I was going properly on the runway. Still its good to jump without any drama’s, & everyone who jumped swam in it. Will have a very easy week next week. Do the same thing as last week before Nationals. 2 days rest, 1 day warm up & standing long jumps, 2 days rest & compete. Last comp is in Canberra. Almost a 2nd Nationals.

07/03

Abs: 100

llenny

[llenny]

Heres my final entry for the season.

10/03

Standing Jumps
5xSLJ: 2.85m
3xSLJ (right leg): 2.55m
3xSLJ (left leg): 2.55m

Not as much power as 2 weeks ago. Bit flat today

13/03

Canberra Champs

14.75m (0.0m/s)

Good conditions for jumping. Jumped 14.75m twice. 3rd round jump was good but overotated into the pit & landed awkwardly managing to step on the palm of my right hand. Anyway it ended up a foul at the board but was a decent jump. For now I’ll rest 2-3 weeks. Pleased with my jumps this season. Even though the best were fouls, I feel that I peaked at Nationals & that was my main goal, as well as staying injury free. Finished the season without the usual tight calves & ankles. A tight right hamstring but I can get it better during the break. The start of next season will be slightly different as Im not coming off any long term injuries. Look fwd to the break & starting again.

Llenny

[llenny]

Just a quick update. Had a little over 2 weeks rest & into the 4th week of the training year. So far so good. Have made a few changes to the program. Didnt like doing wts after a session as I was pretty tired, so now only do it on a Saturday. Doing a 5 week cycle. 9-10 cycles for the year. 4 weeks are similar to below with a 5th week of rest & test. May change to tempo, circuit & test. See how we go with week 5. Pleased with progress so far, & will post some sessions next time.

GPP

Day 1: Hills
Day 2: Wts/Plyo/Cct
Day 3: Tempo
Day 4: Stadium Stairs/200s
Day 5: Rest
Day 6: Tech/Wts/Plyo/Cct
Day 7: Rest

llenny

[llenny]

Warm ups normally take 40-45min:

5min walk or 1 lap around track
10min jog
10min stretches
10min drills (5x20m a skip, 5x20m high knees or 5x10m ankle hops)
10min strides (3x100m)

30/03

Weights/Circuit

Cleans 10x3: 6 sets 50kg, 4 sets 60kg
Bench Press 10x3: 5 sets 50kg, 5 sets 60kg
Full Squat 10x3: 60kg

Circuit (3x15)
Push ups
Step ups
Seated Row: 30kg
Squat Jumps
Back Extension
Calf Raise: 30kg
Abs: Med Ball (5.5kg), Side leg lift, Leg shoots, Bar twists

Rest: 90sec set/3min exercise

Totals (reps)
Weights: 90
Circuit: 315
Abs: 270

Forgot to do plyos on this day. Kept the number of total reps per exercise to 30, just increased number of sets from the usual 3x10 to 10x3. Bar speed was good. Still experienced fatigue even with low reps which came as a surprise. Recoveries were short though.

31/03

Tempo/Mid section circuit

1+1+1/1+2+1+1

Recoveries

• = 50m walk
  / = 100m walk

Totals
Tempo: 800m
Circuit: 390

Massage

Had some DOMS on this day.

01/04

Stadium stairs/Intensive tempo

Stairs
2x9 hops (up 2 stairs at a time) Right: 5.7, 4.6sec
2x9 hops (up 2 stairs at a time) Left: 5.2, 4.6sec
Rest: 2min rep/3min set

Int Tempo (Goal: 28.9sec)
5x200m: 30.9, 30.2, 28.6, 29.2, 29.4sec
Rest: 5min

Much more DOMS than the previous session. Ran at approx 85% of best time last season. Found it hard to run the goal time consistently at first.

03/04

Weights/Plyo/Circuit

Wts
Cleans 8x4: 4 sets 50kg, 4 sets 60kg
Power Press 8x4: 4 sets 30kg, 4 sets 40kg
Rack Squat 8x4: 2 sets 40kg, 6 sets 50kg

Plyo
Jump onto box (60cm): 3x8
Drop Jump (60cm): 60cm

Circuit (3x15)
Dips
Walking Lunge
Front LPD: 30kg
Burpees
Reverse Hyper
Ecc. Calf Raise: 15kg
Abs: Incline (5kg), Side, Leg shoots, Bar twists

Rest: 90sec set/3min exercise

Totals (reps)
Weights: 96
Plyo: 48
Circuit: 360
Abs: 270

Massage

Was a pretty good session. Circuit was tough at 15 reps, especially burpees. That was it for week 1. Will add other weeks over next few days. Added hills on Mondays. The rest of the week is basically the same with changes in reps & recoveries each week.

[llenny]

05/04

Hills
3x3x30m: 4.8, 4.5, 4.5/4.4, 4.5, 4.4/4.5, 4.4, 4.4sec
Rest: 2min(rep)/3min(set)
3x60m: 8.8, 8.7, 8.7sec
Rest: 4min

Introduced hills. Very wet conditions on this day making things slipery under foot.

06/04

Weights/Circuit

Cleans 6x5: 3 sets 60kg, 3 sets 65kg
Bench Press 6x5: 3 sets 60kg, 3 sets 65kg
Full Squat 6x5: 3 sets 60kg, 3 sets 70kg

Plyo
Jump onto box: 50cm
Depth Jump 5x5: 50cm

Circuit (3x12)
Push ups
Step ups
Seated Row: 35kg
Squat Jumps
Back Extension: 5kg plate
Calf Raise: 40kg
Abs: Med Ball (5.5kg), Side leg lift, Leg shoots, Bar twists

Rest: 2min set/4min exercise

Totals (reps)
Weights: 90
Plyo: 50
Circuit: 252
Abs: 216

Did plyos in superset. eg Jump onto box, then depth jump off. Did plyos after squats which was tough going. However did do plyos in later sessions before squats

07/04

Tempo/Mid section circuit

1+1+1/1+2+1+1/1+2+2+1

Recoveries

• = 50m walk
  / = 100m walk

Totals
Tempo: 1400m
Circuit: 438

Massage

Some strong winds on this day, making tempo a little tougher into headwinds.

08/04

Stadium stairs/Intensive tempo

Stairs
3x9 hops (up 2 stairs at a time) Right: 4.6, 4.6, 4.4sec
3x9 hops (up 2 stairs at a time) Left: 5.0, 4.9, 4.4sec
Rest: 2min rep/4min set

Int Tempo (Goal: 27.3sec)
4x200m: 27.7, 27.4, 27.2, 27.7sec
Rest: 10min

Massage

Was pleased with this session. Right ham was tight over the past few weeks, but getting better each week.

09/04

Massage

10/04

Bounds/Weights/Plyo/Circuit

Bounds
3x10 hops E/L
3x10 bounds

Wts
Cleans 5x5: 50kg, 4 sets 60kg
Power Press 5x5: 40kg
Rack Squat 5x5: 4 sets 60kg, 1 set 65kg

Plyo
Jump onto box 5x5: 65cm
Drop Jump 5x5: 65cm

Circuit (3x12)
Dips
Walking Lunge: 8kg dumbbells
Front LPD: 35kg
Burpees
Reverse Hyper
Ecc. Calf Raise: 20kg
Abs: Incline (8kg), Side, Leg shoots, Bar twists

Rest: 2min set/4min exercise

Totals (reps)
Bounds: 90
Weights: 75
Plyo: 50
Circuit: 288
Abs: 216

Not a bad week of training. Introduced hills & bounds. Remembered to add plyos on the tue session. Progressed well during this week. DOMS subsided quite a bit too. Decreasing volumes & increasing intensity each week till test week in week 5.

[llenny]

12/04

Hills
2x3x30m: 4.5, 4.4, 4.3/4.3, 4.2, 4.3sec
Rest: 4min(rep)/5min(set)
4x60m: 8.5, 8.4, 8.2, 8.3sec
Rest: 6min

2nd week of hills. Ran into headwinds but much better conditions than previous week.

13/04

Weights/Circuit

Cleans 5x4: 50,60,60,65,65kg
Bench Press 5x4: 60,60,65,65,70kg
Jump onto box 5x4: 60cm
Depth Jump 5x4: 50cm
Full Squat 5x4: 60,65,70,75,80kg

Circuit (3x10)
Plyo Push ups
Step ups: 30kg
Seated Row: 40kg
Squat Jumps
Back Extension: 10kg plate
Calf Raise: 40kg
Abs: Med Ball (8kg), Side leg lift, Leg shoots, Bar twists

Rest: 2.30min set/5min exercise

Totals (reps)
Weights: 60
Plyo: 40
Circuit: 210
Abs: 180

Did plyos before squats on this day. Much better this way. Gym was busy with footy players last time which made it hard to do plyo’s 1st.

14/04

Tempo/Mid section circuit

1+1+1/1+2+1+1/1+2+2+1/1+2+1+1

Recoveries

• = 50m walk
  / = 100m walk

Totals
Tempo: 1900m
Circuit: 528

Massage

Gradually increasing tempo volume each week. Throat was dry & started coughing from Monday of this week.

18/04

Massage

Took it easy for the rest of the week as I had cold/flu symptoms. Started out similar to hayfever with watery eyes & sneezing. Ended up with sore throat & coughing. Decided to take time out till Monday.

[llenny]

19/04

Hills
4x30m: 4.4, 4.3, 4.2, 4.1sec (equal pb)
Rest: 5min
5x60m: 8.1, 8.0, 8.0, 8.0, 8.0sec
Rest: 8min

Contrast Shower 2x3min hot/30sec cool

Bounced back better than expected after last few days off sick. still a little light headed at times though.

20/04

Weights/Circuit

Cleans 5x3: 50,60,65,70,70kg
Bench Press 5x3: 60,65,70,70,70kg
Jump onto box 5x3: 60cm
Depth Jump 5x3: 50cm
Full Squat 5x3: 60,70,75,80,85kg

Circuit (3x8)
Plyo Push ups
Step ups: 40kg
Seated Row: 45kg
Squat Jumps
Back Extension: 10kg plate
Calf Raise: 50kg
Abs: Med Ball (5.5kg), Side leg lift, Leg shoots, Bar twists

Rest: 3min set/5min exercise

Totals (reps)
Weights: 45
Plyo: 30
Circuit: 168
Abs: 144

Foam Roller: Calf, Hams, Quads, Back

Wts went well although felt heavy in parts.

21/04

Tempo/Mid section circuit

1+1+1/1+2+1+1/1+2+2+1/1+2+1+1/1+1+1

Recoveries

• = 50m walk
  / = 100m walk

Totals
Tempo: 2200m
Circuit: 390

Found tempo reasonably hard on this day. Guess its to be expected following last week.

22/04

Stadium stairs/Intensive tempo

Stairs
5x9 hops (up 2 stairs at a time) Right: 4.4, 4.2, 4.3, 4.4, 4.2sec
5x9 hops (up 2 stairs at a time) Left: 4.4, 4.4, 4.3, 4.4, 4.2sec
Rest: 3min rep/5min set

Int Tempo (Goal: 25.8sec)
2x200m: 25.9, 26.0sec
Rest: 20min

Legs a little heavy from stairs. Ran close to goal times which is pretty good over 200m. Only 0.1-0.2sec out.

23/04

Massage

24/04

Bounds/Weights/Plyo/Circuit

Bounds
3x10 hops E/L
3x10 bounds

Wts
Cleans 5x2: 50,60,65,70,75kg
Power Press 5x2: 40,45,50,55,60kg
Rack Squat 5x2: 50,55,60,65,70kgpb

Plyo
Jump onto box 5x2: 70cm
Drop Jump 5x2: 70cm

Circuit (3x8)
Dips
Walking Lunge: 20lb dumbbells
Chin ups
Burpees
Reverse Hyper: 5lb Dumbbell
Ecc. Calf Raise: 30kg
Abs: Incline (10kg), Side, Leg shoots, Bar twists

Rest: 3min set/5min exercise

Totals (reps)
Bounds: 90
Weights: 30
Plyo: 20
Circuit: 192
Abs: 144

Had some good sessions this week, which came as a surprise after feeling sick last week. The rest did me some good. Rest & test week next week.

[llenny]

Rest & test this week. Discussed including circuit sessions with my coach, but he said to stick with 2 sessions this week. So thats what I did.

28/04

Tempo
1+1+1/1+2+1+1/1+2+2+1/1+2+1+1/1+1+1

• = 50m walk
  / = 100m walk

Total
2200m

Found the going tough today. Still recovering from the cold/flu.

01/05

Test session

3x6Str LJ: 5.30m
3x6str TJ: 13.20m
60m: 7.2sec (1st foot)
200m: 25.3sec (1st foot)
5xMB(5kg) fwd throw: 11.30m
5xMB(5kg) bwd throw: 11.10m

Contrast Shower: 2x3min hot/30sec cool

Very pleased with these results, having done no specific sessions yet. A bit flat in the jumps. Turn over in 60m was good but stride felt a bit choppy. Ran out of gas in the 200m. MB throws were much better than 1st attempts last year (9.50 fwd/ 9.70m bwd) & without including them in training too . Recovery week helped. Guess I had a mini peak. See how I go next session in 5 weeks.

llenny

[chris30]

Training sick is brutal. It is good that you are taking it a little easy

[Sharmer]

Hows the body holding up lleny? I am currently training with Keiren i think i can get him in 10.20 shape come July, he did ran 10.47 at nationals after missing the start.

Where going to stay at the Cold Coast during June, & try run a A qualifier. I’ll let you know the race results.

[llenny]

Chris the rest helped heaps & Im pleased with my progress in training so far.

Sharmer the body is holding up. I havent had to come off an injury this year, so things are looking good. Good to see that youre training well. Hope you guys get an A qualifier up in Queensland . All the best

llenny

[llenny]

03/05

Massage

04/05

Weights/Circuit

Cleans 8x3: 50(2),55(2),60(2),65,70kg
Bench Press 8x3: 50(2),60(2),65(2),70(2)kg
Jump onto box 3x8: 60cm
Depth Jump 3x8: 50cm
Full Squat 8x3: 60(2),65(2),70(2),75(2)kg
Rest: 90sec set/3min exercise

Circuit (3x12)
Push ups
Step ups: 30kg
Seated Row: 40kg
Squat Jumps
Back Extension: 5kg plate
Calf Raise: 50kg
Abs: Med Ball (6kg), Side leg lift, Leg shoots, MB(6kg) side to sides

Rest: 90sec Cct

Totals (reps)
Weights: 72
Plyo: 48
Circuit: 252
Abs: 216

1st week of 2nd 5 week macrocycle. Found the session tough. However much better than 1st week of last cycle.

05/05

Tempo/Mid section circuit

1+1+1/1+2+1+1/1+2+2+1/1+2+1+1/1+1+1

Recoveries

• = 50m walk
  / = 100m walk

Totals
Tempo: 2200m
Circuit: 484

Massage

Tempo was much better today than last week. Some DOMS in adductors.

06/05

Stadium stairs/Intensive tempo

Stairs
2x9 hops (up 2 stairs at a time) Right: 4.3, 4.2sec
2x9 hops (up 2 stairs at a time) Left: 4.4, 4.2sec
Rest: 2min rep/3min set

Int Tempo (Goal: 28.2sec)
5x200m: 28.2, 27.7, 28.2, 28.1, 28.4sec
Rest: 10min

Much better than this time in week 1. Ran the goal times easy. Ran at 90% effort.

08/05

Bounds/Weights/Plyo/Circuit

Bounds
3x10 (6str) hops E/L
3x10 (6str) bounds
Rest: 2min reps/3min sets/6min exercise

Wts
Cleans 7x4: 50(2),55(2),60,65,70kg
Power Press 7x4: 40(2),45(4),50kg
Rack Squat 7x4: 50(2),55(2),60(2),65(2)kg
Rest: 90sec rep/3min set

Plyo
Jump onto box 4x7: 60cm
Drop Jump 4x7: 60cm
Rest: 90sec rep/3min set

Circuit (3x12)
Dips
Walking Lunge: 20lb dumbbells
Chin ups
Burpees
Reverse Hyper: 5lb Dumbbell
Ecc. Calf Raise: 30kg
Abs: Incline (10kg), Side, Leg shoots, Bar twists

Rest: 90sec Cct

Totals (reps)
Bounds: 90
Weights: 84
Plyo: 56
Circuit: 288
Abs: 216

Bounded well. Maintained speed better than last time. Feel like everything is progressing well.

09/05

Massage

llenny

[llenny]

10/05

Hills
3x3x30m: 4.6, 4.2, 4.2/4.2, 4.2, 4.1/4.2, 4.2, 4.2sec
Rest: 2min rep, 3min set
3x60m: 8.5, 8.3, 8.5sec
Rest: 4min

Ran an equal pb for the 30m hills. Pleased as it was cold with slight headwinds.

11/05

Weights/Circuit

Cleans 5x4: 50,55,60,65,70kg
Bench Press 5x5: 60,65,70,75,70kg
Jump onto box 5x5: 60cm
Depth Jump 5x5: 60cm
Full Squat 5x5: 60,70,80,85,80kg
Rest: 2min set/4min exercise

Circuit (3x10)
Push ups
Step ups: 40kg
Seated Row: 40kg
Squat Jumps
Back Extension: 10kg plate
Calf Raise: 50kg
Abs: Med Ball (6kg), Side leg lift, Leg shoots, MB(6kg) side to sides

Rest: 2min Cct

Totals (reps)
Weights: 75
Plyo: 50
Circuit: 210
Abs: 180

Trained really well til I got to squats. Felt very heavy today. Was flat in the circuit.

12/05

Tempo/Mid section circuit

1+1+1/1+2+1+1/1+2+2+1/1+2+1+1/1+1+1

Recoveries

• = 50m walk
  / = 100m walk

Totals
Tempo: 2200m
Circuit: 528

Tempo was much better today than last week. Legs very tired from yesterdays wts session.

13/05

Stadium stairs/Intensive tempo

Stairs
3x9 hops (up 2 stairs at a time) Right: 4.4, 4.4, 4.2sec
3x9 hops (up 2 stairs at a time) Left: 4.5, 4.5, 4.3sec
Rest: 3min rep/4min set

Int Tempo (Goal: 27.5sec)
4x200m: 26.8, 27.1, 27.9, 27.0sec
Rest: 15min

Legs were tired at start of session up until the last set of stairs. Reached goal times in 200m with ease. Judging time was a bit hard though.

14/05

Massage

15/05

Bounds/Weights/Plyo/Circuit

Bounds
3x10 (6str) hops E/L
3x10 (6str) bounds
Rest: 3min reps/4min sets/8min exercise

Wts
Cleans 5x4: 50,60,65,70,70kg
Power Press 5x4: 40,45,50,50,55kg
Rack Squat 5x4: 55,60,65,70,75kg (pb)
Rest: 2min rep/4min set

Plyo
Jump onto box 5x4: 70cm
Drop Jump 5x4: 60cm
Rest: 2min set

Circuit (3x10)
Plyo push ups
Walking Lunge: 9kg dumbbells
Front LPD: 45kg
Burpees
Reverse Hyper
Ecc. Calf Raise: 35kg
Abs: Incline (10kg), Side, Leg shoots, Bar twists

Rest: 2min Cct

Totals (reps)
Bounds: 90
Weights: 60
Plyo: 40
Circuit: 240
Abs: 180

Legs recovered from tue wts session. Bounded well again. Lifted pb in Rack squat. New lift so pb’s coming regularly at the moment.

16/05

Foam Roller

llenny

[llenny]

17/05

Hills
3x3x30m: 4.3, 4.1, 4.0/4.1, 4.0, 4.1/4.2, 4.1, 3.9sec
Rest: 3min rep, 5min set
4x60m: 8.1, 8.0, 8.2, 8.0sec
Rest: 6min

Massage

Sprinted loads of equal pbs & new pbs over 30m. Turnover felt great. Feel that its a significant improvement. Felt like I had a bit left too. Took 60s easy. Well fast & relaxed easy. Meant to sprint 2x3x30m, but forgot.

18/05

Weights/Circuit

Cleans 5x3: 50,60,70,70,75kg
Bench Press 5x3: 60,65,70,75,80kg
Jump onto box 5x3: 60cm
Depth Jump 5x3: 60cm
Full Squat 5x3: 60,70,80,90,90kg
Rest: 2.30min set/5min exercise

Circuit (3x8)
Plyo Push ups
Step ups E/L: 45kg
Seated Row: 45kg
Squat Jumps
Back Extension: 15kg plate
Calf Raise: 60kg
Abs: Med Ball (10kg), Side leg lift, Leg shoots, MB(10kg) side to sides

Rest: 2.30min Cct

Totals (reps)
Weights: 45
Plyo: 30
Circuit: 168
Abs: 144

Pretty good wts session after yesterdays efforts. Much stronger today than this time last week.

19/05

Tempo/Mid section circuit

1+1+1/1+2+1+1/1+2+2+1/1+2+1+1/1+1+1

Recoveries

• = 50m walk
  / = 100m walk

Totals
Tempo: 2200m
Circuit: 582

Tempo was much better again today than last week. Legs coping better today. No DOMS this week.

20/05

Stadium stairs/Speed End

Stairs
4x9 hops (up 2 stairs at a time) Right: 4.2, 4.4, 4.2, 4.2sec
3x9 hops (up 2 stairs at a time) Left: 4.2, 4.2, 4.2, 4.2sec
Rest: 3min rep/5min set

Speed End (Goal: 26.7sec/95%)
3x200m: 26.2, 26.8, 26.9sec
Rest: 20min

Foam Roller

Stairs were better today than the heavy legs at the start of the session last week. Felt tired in the 200s. However it was at 95%.

22/05

Bounds/Weights/Plyo/Circuit

Bounds
5x12 (6str) hshs
3x10 (6str) bounds
Rest: 4min sets/8min exercise

Wts
Cleans 5x2: 50,60,70,75,80kg
Power Press 5x2: 40,45,50,55,60kg
Rack Squat 5x2: 60,65,70,75,80kg (pb)
Rest: 2.30min rep/5min set

Plyo
Jump onto box 5x2: 70cm
Drop Jump 5x2: 60cm
Rest: 2.30min set

Circuit (3x8)
Plyo push ups
Walking Lunge: 20lb dumbbells
Chin ups
Burpees
Glute Ham Raise
Ecc. Calf Raise: 45kg
Abs: Incline (15kg), Side, Leg shoots, Bar twists(10kg)

Rest: 2.30min Cct

Totals (reps)
Bounds: 90
Weights: 30
Plyo: 30
Circuit: 192
Abs: 144

Massage

Contrast shower: 2x3min hot/30sec cool

Changed hops to hop steps for some variation. Everything improved this week. Overall a great week . Havent trained this well before, which is very pleasing. See how I bounce back next week. Rest & test the week after.

23/05

Massage

llenny

[llenny]

24/05

Hills
4x30m: 4.2, 4.2, 4.1, 4.2sec
Rest: 5min rep, 10min set
5x60m: 7.9, 7.9, 7.9, 7.9, 7.9sec
Rest: 8min

Foam Roller

Very slippery conditions during the 30m sprints, so held back at the start. Conditions were very cool too. Legs a little stiff from Glute Ham Raises on Sat. However trained well.

25/05

Weights/Circuit

Cleans 5x1: 50,60,70,80,85(miss)kg
Bench Press 5x1: 60,70,80,85,90kg
Jump onto box 1x5: 80cm
Depth Jump 1x5: 70cm
Full Squat 5x1: 60,80,100,110,90kg
Rest: 3min set/6min exercise

Circuit (3x6)
Plyo Push ups
Step ups E/L: 50kg
Seated Row: 50kg
Squat Jumps
Back Extension: 20kg plate
Calf Raise: 70kg
Abs: Med Ball (10kg), Side leg lift, Leg shoots, MB(10kg) side to sides

Rest: 3min Cct

Totals (reps)
Weights: 15
Plyo: 10
Circuit: 126
Abs: 108

Good session.

26/05

Tempo/Mid section circuit

1+1+1/1+2+1+1/1+2+2+1/1+2+1+1/1+1+1

Recoveries

• = 50m walk
  / = 100m walk

Totals
Tempo: 2200m
Circuit: 484

Not much sleep last night. However trained really well. Noisy flatmate & ex. Hopefully the ex remains an ex so I can get some sleep. Otherwise I’ll have to go in & break the party up

27/05

Stadium stairs/Speed End

Stairs
5x9 hops (up 2 stairs at a time) Right: 4.1, 4.1, 4.4, 4.0, 4.1sec
5x9 hops (up 2 stairs at a time) Left: 4.1, 4.2, 4.2, 4.2, 4.1sec
Rest: 3min rep/5min set

Speed End (Goal: 25.9 - 26.7sec/95 - 98%)
2x200m: 26.1, 26.3sec
Rest: 25min

Foam Roller

Much better again. No heavy legs from stairs. Sprinted goal times comfortably into slight headwinds. Cold conditions at night at the moment.

29/05

Bounds

Bounds
3x10 (6str) hops E/L
3x10 (6str) bounds
Rest: 3min set/5min exercise

Totals (reps)
Bounds: 90

Decided not to do any weights today due to a slight right adductor strain when stretching on Thu night. Probably should have had a complete rest today too. However have a 3 day break till the next session. So should get it sorted out by then.

30/05

Massage

llenny