llennys training journal

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81

31/05

Foam Roller

02/06

Warm Up

Meant to do tempos today but only managed to do warm up today, as my lower back (SI joint) started hurting during drills.

03/06

Massage

04/06

Physio

Massage & stretched hip flexors, glutes, hams and adductors. Physio advised me to do some light training till next appointment.

05/06

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

total
2200m

Replaced test session with tempos. Back much better today, & no pain during drills. Also moved house & had some pain in SI joint, but nothing major. Next session is on Tue. Supposed to do wts but will see how Im feeling on the day. See physio on Tue too.

llenny

82

Well its been a few weeks since my last post. Had a sore back (SI joint) in week 10, but was fine to start from week 11. Physio said to get back into regular training as I made good progress. Here we go.

08/06

Weights (70-85% 1rm/Circuit)

Cleans 6x3: 55,60,65(2),67.5(2)kg
Bench Press 6x3: 55,60,65,70,75(2)kg
Jump onto box 3x6: 60cm
Depth Jump 3x6: 50cm
Full Squat 6x3: 80(2),85(2),90(2)kg
Rest: 2min set/3min exercise

Circuit (3x10)
Plyo Push ups
Step ups: 30kg
Seated Row: 35kg
Squat Jumps
Reverse Hyper
Calf Raise: 50kg
Abs: Med Ball (6kg), Side leg lift, Leg shoots, MB(6kg) side to sides

Rest: 2min Cct

Totals (reps)
Weights: 54
Plyo: 36
Circuit: 210
Abs: 180

Physio.

Lower back was a little tight, but had no problems during session. Physio massaged & partner stretched. See physio again on Fri.

09/06

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: 420

Some DOMS in adductors. Lower back much better.

10/06

Stadium stairs/Intensive tempo

Stairs
5xsprints (up 2 stairs at a time): 3.4, 3.3, 3.3, 3.4, 3.2sec
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: 19.8sec/90%)
5x150m: 20.8, 19.0, 19.7, 20.0, 19.7sec
Rest: 10min

Massage

Very sore DOMS in quads & adductors. Added some stair sprints for some variety. Pleased with session as it was a cold night & stiff legs. Had some trouble getting pace right, but managed ok from 3rd sprint onwards.

11/06

Physio

Last physio session. Last bit of advice was to partner stretch once a week. Mainly hams, glutes & psoas.

12/06

Tech/Weights/Plyo/Circuit

Tech
4x7,9,11m hhshhs
4x7,9,11,13m bounds

Wts
Cleans 5x4: 55,60,67.5(3)kg
Power Press 5x4: 45(3),50(2)kg
Rack Squat 5x4: 55,60,67.5(3)kg
Rest: 2min set/3min ex

Plyo
Jump onto box 4x5: 60cm
Drop Jump 4x5: 60cm
Rest: 2min set/3min ex

Circuit (3x10)
Behind neck press: 20kg
Walking Lunge: 30lb dumbbells
Front LPD: 40kg
Burpees
Back Ext: 10kg
Ecc. Calf Raise: 40kg
Abs: Incline (10kg), Side, Leg shoots, Bar twists

Rest: 2min Cct

Totals (reps)
Tech: 268m
Weights: 60
Plyo: 40
Circuit: 240
Abs: 180

Started tech work with new coach. Need someone local to work on my tech. Main coach is in Brisbane so keep in touch with him on program set up & any adjustments. Distance wasnt the aim today. Mainly focused on keeping upper body relaxed & rythmic. Tend to be tight but didnt know I was that bad. Took a while to relax upper body.

13/06

Massage

llenny

83

14/06

Sprints
3x3x30m: 3.9, 3.8, 3.7sec/3.9, 3.6, 3.9sec/3.9, 3.8, 3.9sec
Rest: 2min rep, 3min set
3x60m (Goal 7.9sec/92%): 7.6, 7.5, 7.6sec
Rest: 4min

Ran an equal pb and a pb over 30m :cool: . Big difference in keeping shoulders relaxed. Pretty good going as I felt I had more in reserve. Held back quite a bit in the 60s to attain 92%. May increase to 95% next training cycle.

Foam Roller: Morning
Massage: Evening

15/06

Weights (70-90% 1rm/Circuit)

Cleans 4x5: 55,60,70,72.5kg
Incline Bench 4x5: 30,50,60,60kg
Jump onto box 5x4: 70cm
Depth Jump 5x4: 60cm
Full Squat 4x5: 80,90,95,80kg
Rest: 2.30 min set/5min exercise

Circuit (3x9)
Plyo push ups
Step ups (2sets): 50kg
Step jumps (1 set)
Seated Row (1 set): 40kg
Chin ups (2 sets)
Squat Jumps
Back Extension: 10kg plate
Calf Raise: 60kg
Abs: Med Ball (10kg), Side leg lift, Leg shoots, MB(10kg) side to sides

Rest: 2min Cct

Totals (reps)
Weights: 60
Plyo: 40
Circuit: 216
Abs: 162

Trained really well. Getting stronger every week. However thats to be expected as my wts havent been that heavy yet. Had to change some exercises in cct as St George footy team took over gym floor so didnt have the options I wanted. Anyway, nothing wrong with some variety.

16/06

Tech/Tempo/Mid section circuit

Tech
4x7,9,11m hhshhs
4x9,11,13m bounds

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

Recoveries

  • = 50m walk
    / = 100m walk

Totals
Tech: 240m
Tempo: 2200m
Circuit: 528

Added in tech today. Looking to replace stairs with Tech work on Thu, next cycle. Will drop cct & keep abs to reduce training volume on tempo days. Probably drop 200s to 150m too. Tempos felt much better this week than in previous weeks.

17/06

Stadium stairs/Intensive tempo

Stairs
4xSprints (up 2 at a time): 3.3, 3.2, 3.3, 3.3sec
3x9 hops (up 2 stairs at a time) Right: 4.4, 4.2, 4.0sec
3x9 hops (up 2 stairs at a time) Left: 4.5, 4.1, 4.0sec
Rest: 3min rep/4min set

Int Tempo (Goal: 19.6sec/92%)
4x150m: 19.4, 20.0, 19.4, 19.2sec
Rest: 12min

Very cold night so was rugged up for most of the sessioin. Pleased with pbs up stairs. Pleased with 150s too.

19/06

Tech/Jumps/Weights/Plyo/Circuit

Tech
4x9,11,13m hhshhs
4x9,11,13m bounds

Jumps
4x6str TJ
3x8str TJ

Wts (70-90%)
Cleans 5x4: 55,60,70,72.5(2)kg
Power Press 5x4: 45(2),50(2),55kg
Rack Squat 5x4: 55,60,65,72.5(2)kg
Rest: 2.30min set/4min ex

Plyo
Jump onto box 4x5: 70cm
Drop Jump 4x5: 70cm
Rest: 2.30min set

Circuit (3x9)
Behind nech press: 20kg
Walking Lunge: 30lb dumbbells
Front LPD: 50kg
Burpees
Back ext: 15kg
Ecc. Calf Raise: 50kg
Abs: Incline (25lb), Side(5kg), Leg shoots, Bar twists(10kg)

Rest: 2min Cct

Totals (reps)
Tech: 264m
Jumps: 7
Weights: 60
Plyo: 40
Circuit: 216
Abs: 162

Massage

Tech much better today. Also had 1st jumps since April. Ran off the board really well & got into hop well. Best run off board ever I reckon. Actually felt I had a hop. Using single arm of board which seemed to help me off board. Still have a long way to go with tech. Very good week again :cool:

20/06

Foam Roller

llenny

84

21/06

Sprints
2x3x30m: 3.8, 4.0, 3.9sec/3.8, 3.9, 4.0sec
Rest: 3min rep, 4min set
4x60m (Goal 7.6sec/95%): 7.6, 7.5, 7.4, 7.4sec
Rest: 6min

Massage

Legs stiff from walking & standing at fitness expo yesterday. Trained in the evening and lights only came on after I had finished. Achieved what I wanted out of the session but will train at track where lights are on before its dark.

22/06

Weights (70-95% 1rm/Circuit)

Cleans 5x3: 55,60,70,75(2)kg
Incline Bench 5x3: 60,70,80,85,65kg
Jump onto box 3x5: 70cm
Depth Jump 3x5: 60cm
Full Squat 5x3: 80,90,100,105,85kg
Rest: 2.30 min set/5min exercise

Circuit (3x8)
Plyo push ups
Step jumps
Seated Row: 50kg
Squat Jumps
GHR
Calf Raise: 80kg
Abs: Med Ball (10kg), Side leg lift, Leg shoots, MB(10kg) side to sides

Rest: 2min Cct

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

Feeling good. Strength improving each session. GHR felt better than last time which was about 4 weeks ago.

23/06

Tech/Tempo/Mid section circuit

Tech
4x9,11,13m hhshhs
4x9,11,13m bounds

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

Recoveries

  • = 50m walk
    / = 100m walk

Totals
Tech: 264m
Tempo: 2200m

Felt flat with tech drills. However tempo felt good. Dropped mid section circuit today. Stick with wts circuits instead.

24/06

Stadium stairs/Intensive tempo

Stairs
3xSprints (up 2 at a time): 3.3, 3.2, 3.1sec
4x9 hops (up 2 stairs at a time) Right: 4.0, 3.9, 4.0, 4.1sec
4x9 hops (up 2 stairs at a time) Left: 4.0, 4.1, 4.0, 4.0sec
Rest: 3min rep/5min set

Speed End(Goal: 18.9sec/95%)
3x150m: 18.8, 18.7, 18.5sec
Rest: 15min

Massage

A great night at the office. training bests in the stairs. Very pleased with that as I’ll be replacing stairs next cycle with hurdles and/or some tech work. Handled 150s really well.

26/06

Tech/Run ups/Weights/Plyo/Circuit

Tech
4x9,11,13m hhshhs
4x9,11,13m bounds

Run Ups
4xFull run ups

Wts (70-90%)
Cleans 5x2: 55,70,75(2),80kg
Power Press 5x2: 45,50,55(2),60kg
Rack Squat 5x2: 60,65,70,75,80kg
Rest: 3min set/5min ex

Plyo
Jump onto box 2x5: 70cm
Drop Jump 2x5: 60cm

Circuit (3x8)
Behind nech press: 25kg
Walking Lunge: 30lb dumbbells
Chin ups (wide grip)
Burpees
Back ext: 20kg
Ecc. Calf Raise: 55kg
Abs: Incline (15kg), Side(5kg), Leg shoots, Bar twists(10kg)

Rest: 2min Cct

Totals (reps)
Tech: 264m
Run ups: 4
Weights: 30
Plyo: 20
Circuit: 192
Abs: 144

Tech was ok once I relaxed my shoulders. Run ups were good. Accelerated well & accurate on the board for a change. Very pleased with that. Lifted well again in gym.

llenny

85

28/06

Sprints
4x30m: 3.9, 3.8, 3.7, 3.8sec
Rest: 5min
5x60m: 7.4, 7.3, 7.2, 7.2, 7.3sec
Rest: 7min

Massage

Lower legs & feet stiff weekend. Pretty cold at night too. Trained ok once warmed up. Massage came in handy after training.

29/06

Weights (70-100+% 1rm/Circuit)

Cleans 5x1: 60,70,75,80,85kg
Bench 5x1: 70,80,85,90,95kg
Jump onto box 1x5: 70cm
Depth Jump 1x5: 60cm
Full Squat 5x1: 80,90,100,110,120kg
Rest: 3min set/5min exercise

Circuit (3x6)
Plyo push ups
Step jumps
Seated Row: 50kg
Squat Jumps
GHR
Calf Raise: 90kg
Abs: Med Ball (10kg), Side leg lift, Leg shoots, MB(10kg) side to sides

Rest: 2min Cct

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

Pleased with wts. Cleaned 85kg & lifted pb with full squats at 120kg.

30/06

Tech/Tempo/Mid section circuit

Tech
4x9,11,13m hhshhs
4x9,11,13m bounds

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

Recoveries

  • = 50m walk
    / = 100m walk

Totals
Tech: 264m
Tempo: 2200m

Massage

Tech & tempo were good today. Not as stiff as yesterday.

01/07

Stadium stairs/Speed End

Stairs
2xSprints (up 2 at a time): 3.1, 3.2sec
5x9 hops (up 2 stairs at a time) Right: 4.1, 4.1, 4.1, 4.0, 4.1sec
5x9 hops (up 2 stairs at a time) Left: 4.2, 4.2, 4.2, 4.0, 4.2sec
Rest: 3min rep/5min set

Speed End(Goal: 18.9sec/95%)
2x150m: 18.8, 18.6sec
Rest: 18min

Massage

Warm day, cold night. Felt a sharp pain in right knee cap during drills. Felt ok during session & stiffened up at home. I couldnt bend it more than 90 degrees & had swelling near the patella, so I thought I injured my tendon. Iced and voltaren gelled it. See physio.

02/07

Physio

Saw physio today & fortunatley the diagnosis was an inflammed fat pad. He said that the tendon & bone squashed the fat pad causing the sharp pain & swelling. Physio said to train as per normal as there was no damage to tendons or ligaments. Treatment included massage on quads, ITB, glutes & hams. Ultrasound, Ice & interferential. Will see physio again in a few days. In the meantime he said to ice after training, voltaren gel, and stretch.

03/07

Tech/Run ups/Weights/Plyo/Circuit

Tech
4x9,11,13m hhshhs

Run ups
3xFull run ups

Tech
4x9,11,13m bounds

Run Ups
3xFull run ups

Wts (70-100+%)
Cleans 5x1: 70,75,80,85,87.5kg (miss)
Power Press 5x1: 50,55,60,65,70kg
Rack Squat 5x1: 60,70,80,90,95kg
Rest: 3min set/5min ex

Circuit (3x6)
Behind nech press: 20kg
Walking Lunge: 30lb dumbbells
Chin ups (wide grip)
Burpees
Back ext: 20kg
Ecc. Calf Raise: 50kg
Abs: Incline (15kg), Side(5kg), Leg shoots, Bar twists(10kg)

Rest: 2min Cct

Totals (reps)
Tech: 264m
Run ups: 6
Weights: 15
Circuit: 144
Abs: 108

Run ups were pretty good today. Hips were up & attacked board well. Very pleased with that. Lifted very well again in gym. Pbs in push press & rack squat :cool: . Very close miss in the cleans at 87.5kg. Lifted well from the floor but didnt have the tech to catch it. Very close to cleaning 90kg I reckon. Rest week coming up so will make the most of it.

llenny

86

06/07

Foam Roller

Physio

07/07

Tempo/Circuit

Circuit
Push ups: 10
Step ups E/L: 6
Abs: 50
Squat jumps: 6

Tempo
10x100m

Circuit
Push ups: 10
Step ups E/L: 6
Abs: 50
Squat jumps: 6

Tempo
10x100m

Circuit
Push ups: 10
Step ups E/L: 6
Abs: 50
Squat jumps: 6

Massage

Slightly different tempo session than usual. Since Im not doing much training wise this week I thought Id see how id go with some body wt exercises mixed in with tempo. Seemed to go well.

10/07

Test session
3x6str LJ: 5.37, 5.50, 5.50m
4x6str TJ: 12.90, 13.10, 13.15, 13.45m
60m: 7.1sec
150m: 18.0sec

Pleased with long jump take off. Took a while to get going in the triple jump. Not bad in the rain I guess. 60m sprint is an improvement from last time. I’ll need to do some short accels before sprinting 60m next time. Felt rough so definitely need some short sprints. Will do 2 or 3x60m sprints next test session too. Track was closing so only had time for 1 sprint. Ran out of legs in the 150m. Overall Im happy with the results. Will move on to 8-10str jumps this cycle.

11/07

Massage

87

The start of a new cycle this week. A bit more specific so I’ll need to keep an eye on the fatigue & get some more regen too. Warm up is similar with changes in drills from 5x20m to 4x25m & strides from 3x100m to 4x80m. Will continue with that probably till the start of the comp season. Emphasis will be on speed, tech. All the usual stuff.

12/07

Sprints (7.4 - 7.5sec)
3x3x60m: 7.8, 7.3, 7.4sec/7.3, 7.3, 7.3sec/7.3, 7.6, 7.3sec
Rest: 6min rep, 10min set

Meant to do the last set as flying 30m for max speed, but legs felt sluggish at the start of the session so decided against it. Sprint form feels good.

13/07

Tech
4x9,11,13m hhshhs
4x9,11,13m bounds

Weights (70-90% 1rm/Circuit)

Cleans 4x3: 60,65,70,75kg
Bench 4x3: 65,75,80,85kg
Jump onto box 5x4: 70cm
Full Squat 4x3: 85,90,95,100kg

Circuit (3x10)
Plyo push ups
Step jumps E/L
Seated Row (1 set): 45kg
Reverse Hyper
Abs (various): 3x60

Doing plyos/tech before gym so dropped the depth jumps. However if the weather is bad will replace tech jump drills with depth or box jumps indoors.

14/07

Tempo
100+100+100
100+150+100+100
100+150+150+100
100+150+100+100
100+100+100

Recoveries

  • = 50m walk
    = 100m walk

Dropped 200m to 150m with tempo session. Total distance is now 2000m. Felt pretty good running less distance. Will either do the above session or 2x10x100m depending on where I can train on tempo day. Considering circuits to replace tempo days. The grounds are very dry & hard where I train. So wouldnt mind reducing the impact on my legs. Get enough from sprints & jumps. See how legs feel this cycle before making a switch.

15/07

Hurdles
2x(5x6) walk overs
5x5 hurdle hops (76cm)
5x5 hurdle hops (30cm)
5x5 single leg hurdle hops (30cm)

Speed End (19.0sec)
4x150m: 19.1, 18.7, 18.9, 18.9sec
Rest: 15min

Massage

Feet & ankles felt stiff during the warm up but loosened up during the hurdles. Aimed to keep legs reasonably straight in the 30cm hurdle hops. With the single leg hurdle hops I kept the lead leg up. 150m sprints felt good. See how we go next week.

17/07

Tech
4x9,11,13m hhshhs

Run ups
3xFull run ups

Tech
4x9,11,13m bounds

Run ups
3xFull run ups

Wts (70-90%)
Cleans 3x4: 60,70,75kg
Power Press 3x4: 50,55,60kg
Rack Squat 3x4: 65,75,85kg

Circuit (3x10)
Wide grip push ups
DB Frog Leaps: 50lb DB
Chin ups
Back ext + Row: 20kg
Abs (Various): 3x60

Massage

Tech & run ups felt good. Running off the board well. Didnt feel up to jumping today, so may alternate run ups and jumps each week. But see how I feel on the day. Progressing well with the weights.

18/07

Foam Roller
Massage

llenny

88

19/07

Sprints (7.3 - 7.5sec)
2x3x60m: 7.3, 7.3, 7.3sec/7.3, 7.4, 7.3sec
Rest: 6min rep, 10min set

Massage

Felt that I sprinted well tonight. Conditions were cold & wet, so was rugged up for most of the session.

20/07

Tech
4x9,11,13m hhshhs
4x9,11,13m bounds

Weights (70-90% 1rm/Circuit)

Cleans 1x4,3,2,1: 60,70,75,80kg
Bench 1x4,3,2,1: 65,75,80,90kg
Full Squat 1x4,3,2,1: 85,95,105,110kg

Circuit (3x8)
Plyo push ups
Squat jumps
Seated Row: 50kg
GHR
Abs (various): 144

Massage
Contrast shower: 2x3min hot/30sec cool

Tech felt good today. Wts going well too.

21/07

Tempo
2x10x100m

Massage

Had to make do with a local footy field today. Struggled with session. Felt heavy & flat.

22/07

Plyo
4x10 Jump on/off bench (approx 40cm)

Speed End (18.6-19.0sec)
3x150m: 18.9, 18.6, 18.6sec
Rest: 15min

trained well. However still flat. Calves were tight too.

24/07

Tech
4x9,11,13m hhshhs
4x9,11,13m bounds

Jumps
3x6str TJ
2x8str TJ

Wts (70-95%)
Cleans 5x2: 60,70,75,80,80kg
Power Press 5x2: 50,55,60,65,65kg
Full Squat 5x2: 90,100,105,110,90kg

Circuit (3x8)
March w wt overhead: 20kg
Behind neck press: 20kg
Split jumps E/L
Chin ups
Back ext + Row: 20kg
Ecc. Calf Raises: 80kg
Abs (Various): 144

Very flat again today. Started raining during the jumps & wasnt jumping well, so decided to end jump session early. Wts felt much better than the jump session. Calves still very tight, & right achilles hurting during the eccentric calf raises.

25/07

Foam Roller
Contrast Shower: 2x3min hot/30sec cool

Felt much better after this regen. session. Post last weeks sessions soon.

llenny

89

26/07

Tech
4x9,11,13m hhshhs

Sprints (7.2 - 7.5sec)
2x3x60m: 7.3, 7.2, 7.3, 7.2sec
Rest: 6-8min

Decided to spread tech. stuff over 2 days to spread the workload as feet & calves have been tight lately. A bit sluggish at the start of the session, but ended up sprinting well. Achieved session goals so Im pleased. Felt hips were in a good position around the 45m mark, so can improve on that. Still it felt good once I was up & running.

27/07

Weights (70-100%+ 1rm)

Cleans 5x1: 70,75,80,85,87.5kg
Bench 5x1: 80,85,90,95,100kg (miss)
Squat 5x1: 85,100,110,120.90kg

Circuit (3x6)
Plyo Push ups: 20kg
Spli jumps
Seated Rows: 50kg
GHR
Calf Raises: 100kg
Abs (various): 108

Contrast shower: 2x3min hot/30sec cool

Had an excellent session with 2nd best clean ever at 87.5kg. So far have cleaned 4 times at or above 85kg this year as compared to once last year. Also lifted equal pb with full squat.

28/07

Circuitx3

10 Push ups
10 Step ups E/L
30 Sit ups
10 Chin ups
10 Walking Lunges E/L
30 MB(5.5kg) Side to sides
10 Dips
10 Jump onto box (approx 60cm)
20 MB(5.5kg) V sit ups
10 DB arms: 5kg
10 Hip Ext Machine E/L: 40kg
10 Roman chair Alt leg raises

Foam Roller

Decided to change tempos for circuit today, to take pressure off lower legs. Hasnt rained much in Sydney in last few months & fields are pretty hard & dry at the moment. So to give my legs some relief did circuits. Seemed to help too.

29/07

Tech
4x9,11,13m Bounds

Speed End
2x120m: 14.9, 14.7sec
Rest: 12min

Massage

Dropped 150m to 120m to keep speed end. under 15sec. So dont really need to sprint further than 120m at this stage unless I start running faster.

31/07

Tech
4x9,11,13m hhshhs

Jumps
4x4str HHSJ
4x6str HHSJ

Wts (70-100%+)
Cleans 5x1: 70,75,80,85,90kg (miss)
Snatch 1x2,1,1,1: 50,55,60,65kg (miss)
Squat Jumps 3x10: 20kg

Circuit (3x6)
Behind neck press: 20kg
Burpees
Wide Grip Chin ups
Back ext + Row: 20kg
Ecc. Calf Raises: 20kg
Abs (Various): 108

Jumped very well today with 6str hhsj between the 16-17m mark & in joggers. Feet & calves felt good today. However did feel some pain in right heel during ecc. calf raises, so I’ll get that checked out. Did some squat jumps for a change. May be part of sessions next cycle.

01/08

Massage

llenny

90

lleny ur training looks very good, very powerful but lack endurance. im almost suffering ur same problem with that but ive noticed that through increased endurance i was able to break all my times, even the 60m! u should look into extensove tempo more, a lot of intensive sets up injuries and is not charlies favourite even.
gluck man

91

Thanks for that Komy, Im always looking to get faster. Ive been doing tempo all along, but just recently replaced it with circuits to reduce the impacts on my legs. My achilles have been sore lately so Ive made the change for the time being, and that has helped. Id much rather do tempo, but have to look at alternatives for now. Its hard to find a field with soft grass at the moment in Sydney. I may also look at doing pool tempo. Will re intro tempo at reduced volumes when I can.

llenny

92

02/08

Weights (70-80%+ 1rm)

Cleans 1x5: 65kg
Snatch 1x5: 45kg
Split Jump E/L 2x10: 30kg

Physio

Reduced wts session today. Intro split jumps which got pretty tough towards the end of the 2nd set. Had physio on my right achilles. May need new orthotics. Looking at new joggers too.

03/08

Circuitx3

10 Push ups
10 Step ups E/L
30 Sit ups
10 Chin ups
10 Walking Lunges E/L
30 MB(5.5kg) Side to sides
10 Dips
10 Jump onto box (approx 60cm)
20 MB(5.5kg) V sit ups
10 DB arms: 5kg
12 Hip Ext Machine E/L: 30kg
20 Roman chair Alt leg raises

Good replacemet for tempos for the time being. Just going easy on achilles. No pain during session.

04/08

Wts (70-80% 1RM)
Cleans 3x2: 60,70kg
Snatch 3x2: 40,45kg
Power Press 3x2: 45,55kg
Squat Jump 3x10: 30kg

Physio

Another light reduced vol gym session. Less pain in achilles during physio. Mainly stretches, calf raises, massage. Had some ultrasound & interferential with Ice. Will rest up till Sat.

05/08

Physio

06/08

Tech
4x9,11,13m bounds

Jumps
3x6str LJ: 5.40, 5.30, 5.30m
2x10str LJ: 5.90, 5.90m

Sprints
2x60m: 7.2, 7.1sec
1x120m: 14.4sec

I was disappointed with results but I did do a lot of calf raises (3x50) at physio yesterday. May also be sluggish as it was a morning session. However I am pleased that I attacked the short run ups well, & my hips felt up. Just felt slow. Will make some slight adjustments for the next 4 weeks. Main thing is to stay injury free. So far so good :cool:

08/08

Foam Roller
Stretches

The things you have to do to stay in one piece. Peace :rolleyes:

llenny

93

10/08

Weights (70-90%+ 1rm)

Cleans 4x3: 60,70,75,80kg
Bench 4x3: 65,75,85,85kg
GHR 2x6:

Circuit (3x10)
Squat Jump: 30kg
Behind Neck Press: 20kg
Snatch: 30kg
Abs (various)3x50

Had a good session & felt strong in the gym today. Also changed gym circuit.

11/08

Circuitx2

10 MB Chest Throws
10 MB Sledge Hammers
10 MB throws (ht)
20 MB Side to sides
10 MB Lunge & Twist E/L
10 MB Hip Ext
10 MB Leg Raise
10 MB Back Raise (MB out & back twds head)
20 MB V sit ups
20 MB Bent over swings
10 MB Overhead throws against wall
10 MB Kneeling fwd/bwd

MB=4kg

Did a circuit outdoors with the med ball. Increased the number of exercises & reduced the sets to 2. Felt realoly good after cct.

12/08

Warm up

Had a pain in my right foot during warm up which gradually increased in pain. Had to end session at the warm up. Iced foot & went home. Massaged foot & iced again at home. A bit disappointing as I was feeling good during the warm up.

14/08

Tech
4x9,11m hhshhs

Jumps
4x2-4str HHSJ
6x6str HHSJ

Wts (70-100%+)
Clean & Jerk 4x3: 50,60,65kg
Snatch 4x3: 50kg
Back Ext + Row 2x6: 20,25kg

Circuit (3x10)
Split Jumps: 30kg
Push ups
Alt. Leg Reverse Leg Press: 30kg E/L
Abs (Various): 3x50

Foot was good today. Jumped well throughout session, even into headwinds. Hips were up and foot contacts were good.

15/08

Foam Roller
Stretches

llenny

94

16/08

Sprints

4x60m ins/outs
4x60m: 7.5, 7.4, 7.3, 7.2sec

Times arent great but I was very pleased with session. Conditions were cold & wet. Made sure I had more left so wasnt going alll out either. Esp in those conditions.

17/08

Weights (70-95%+ 1rm)

Cleans 4x2: 70,75,80,75kg
Bench 4x2: 65,75,85,90kg
GHR 2x6:

Circuit (3x12)
Squat Jump: 30kg
Behind Neck Press: 20kg
Snatch: 30kg
Abs (various)3x50

Trained well again today. Was very cold in the gym & took a while to get going. However by the time I got into the cct I was pretty warm. Legs were a bit tired, probably from weekend session. Hams getting really strong from all the GHR & Back ext work.

18/08

Circuitx2

20 MB Above head Toe Walks
20 MB Above head Heel Walks
20 MB Above head Heel Toe Walks
10 MB Chest Throws
10 MB Sledge Hammers
10 Burpees
20 MB Side to sides
10 MB Lunge & Twist E/L
10 MB Hip Ext
10 MB Leg Raise
10 MB Back Raise (MB out & back twds head)
20 MB V sit ups
20 MB Bent over swings
10 MB Overhead throws against wall
10 MB Kneeling fwd/bwd

MB 3-6kg depending on exercise

Massage

Did circuit indoors as it was raining outside. Changed MB throw for height to burpees. Added in some med ball calf exercises. May only do the heel toe walks next week.

19/08

Hurdles
2x(5x4) Hurdle jumps: 76-99cm

Speed End
3x120m: 15.1, 14.6, 14.6sec

Ice Massage: Calves

Another good session. Conditions were cold & wet again. Clearing hurdles easily. Can go higher but worry about hitting hurdles, which Ive done before. So will keep it at these hts & aim to keep hips up. Usually only put one hurdle at high altitude. The rest are around the 84-91cm ht. Speed end was good & have more left.

21/08

Tech
4x9,11m hhshhs

Jumps
4x2-4str HHSJ
3x6str HHSJ
1x8str HHSJ

Wts (70-100%+)
Clean 4x2: 60,70,75,80kg
Snatch 4x2: 45,50,55,60kg
Back Ext + Row 2x6: 20,25kg

Circuit (3x12)
Split Jumps: 30kg
Bench Press: 20kg
Alt. Leg Reverse Leg Press: 30kg E/L
Abs (Various): 3x50

Ecc. Calf Raises: 4x20 E/L

Ice Massage: Calves, hams
Contrast Shower: 2x3min hot/30sec cool
Massage

Jumped well again today. Much better than expected as I felt tired from hayfever. Struggled a bit in the cleans so reduced 4th set to 75kg. Surprised to lift well in the snatches. Pretty close to a PB. Infact may be my best for 2 reps. Cct not as tough as last week, so making improvements all round. Re intro Ecc. calf exercises for achilles.

llenny

95

23/08

Sprints

3x60m ins/outs
3x60m: 7.5, 7.4, 7.2sec

Ice Massage. Calves

Calves very tight from the eccentric work on Sat. Sprinting well but did feel tired. Didnt eet much sleep from watching Olympics.

24/08

Weights (70-95%+ 1rm)

Cleans 6x1: 60,70,80,85,90(miss)90kg* :cool:
Bench 4x1: 70,80,90,95kg
GHR 4x5:

Abs (various)3x50
Ecc. Calf Raises. 4x15/15

Massage

Great session. Lifted an equal pb in the clean so very happy with that. Had a close attempt on the 5th lift but nailed it on the 6th. Went to the gym expecting to lift it today. Calves much better today too.

25/08

Circuitx2

20 MB Above head Heel Toe Walks
10 MB Chest Throws
10 MB Sledge Hammers
10 Burpees
20 MB Side to sides
10 MB Lunge & Twist E/L
10 MB Hip Ext
10 MB Leg Raise
10 MB Back Raise (MB out & back twds head)
20 MB V sit ups
20 MB Bent over swings
10 MB Overhead throws against wall
10 MB Kneeling fwd/bwd

MB 3-6kg depending on exercise

Massage

Pretty much the same cct session as last week. Just took out toe walks & heel walks.

26/08

Hurdles
2x(5x3) Hurdle jumps: 76-99cm

Speed End
2x120m: 14.4, 14.4sec

Ice Massage: Calves

Cleared hurdles well today. Hips feel very strong. Sprinted equal best times in 120m with more to spare. Look fwd to next week test session. Right achilles a bit sore so have to tend to that.

28/08

Wts (70-100%+)
Clean 5x1: 60,70,80,85,80kg
Snatch 1x2,1,1,1: 50,55,60,55kg
Back Ext + Row 3x5: 20kg

Circuit (3x15)
Split Jumps: 30kg
Bench Press: 20kg
Alt. Leg Reverse Leg Press: 30kg E/L
Abs (Various): 3x50

Ecc. Calf Raises: 4x10 E/L

EMS: Calf

Decided no give the tech work a rest today to give achilles a chance to recover. No pain during wts which is good. Used ems with light pulse to massage calves. Training is going very well at the moment.

29/08

EMS: Calves
Stretches
Foam Roller

llenny

96

31/08

Weights (70-80%+ 1rm)

Cleans 2x4: 60,72.5kg
Bench 2x4: 65,75kg

Cct (2x15)
Jump Squat: 30kg
Behind neck press: 20kg
Snatch: 30kg

Abs (various)2x50
Ecc. Calf Raises. 4x12/12

ems: calf

Wts was a struggle today. Very tired today. Hayfever makes me feel drowsy. Decided to have a rest from 60m sprints yesterday to give my achilles a rest. Used ems on light pulse to massage my calves.

01/09

Circuitx2

20 Heel Toe Walks up hill
10 MB Chest Throws
10 MB Sledge Hammers
10 Burpees
20 MB Side to sides
10 MB Lunge & Twist E/L
10 MB Hip Ext
10 MB Leg Raise
10 MB Back Raise (MB out & back twds head)
20 MB V sit ups
20 MB Bent over swings
10 MB Overhead throws against wall
10 MB Kneeling fwd/bwd

MB 4kg

Ecc. Calf raises: 6x10/10

Felt a 100x better than yesterday. Doing Ecc calf raises daily at the moment for achilles. Range seems to be improving & calves much looser.

02/09

Plyo
6x5 jump on/off box: 40cm

Wts (70-80%+)
Clean 3x3: 60,70,75kg
Snatch 2x3: 50,50kg

Circuit (2x15)
Split Jumps: 30kg
Bench Press: 20kg
Alt. Leg Reverse Leg Press: 30kg E/L
Abs (Various): 2x50

Ecc. Calf Raises: 6x10 E/L.

Track was closed so decided to do gym instead. Plyos were good & calves/achilles felt fine. Lifted wts really well too. Felt light in comparison to Tue session.

03/09

Ecc. Calf Raises: 4x10/10

04/09

Tech
4x11,13m hhshh

Test
3x6str TJ: 12.90, 13.20, 13.45m
2x60m: 7.2, 6.9sec
1x120m: 14.4sec
5xMB(5kg) fwd throw: 11.70m
5xMB(5kg) bwd throw: 11.95m

Ecc Calf Raises: 6x10/10

Massage

Im very pleased with these results. Warmed up well & did some tech stuff to get legs ready for TJ’s. Felt very aggressive with short approach jumps. Havent done any sprints or jumps in 9-10 days & felt out of rythem. However the jumps were pleasing. Achilles felt fine. The 60m sprints were good too. Felt a bit sluggish with the 1st one, so was happy with 2nd one which is the best Ive done this year. Only 1/10th off pb. Didnt have much left with the 120m sprint, but ran equal best. Med ball throws were very good for me too considering that Ive done very little explosive throws in training. Doing another 2 weeks maintenance at the moment to get times down & jumps up too. Will get back into 2nd phase stuff to get ready for early part of season.

05/09

EMS: Calves
Stretches
Foam Roller

llenny

97

A bit behind in the diary, so Ill post last 2 weeks over the next few days. Training has gone well. Put in a 3 week maint. phase, to get times down & jumps up.

06/09

Weights (70-80%+ 1rm)

Cleans 2x4: 60,75kg
Bench 2x4: 65,75kg

Cct (2x10)
Split Jump: 30kg
Behind neck press: 20kg
Snatch: 30kg

Abs (various)2x50
Ecc. Calf Raises. 6x10/10

Trained well in the gym on this day.

07/09

Circuitx2

20 Heel Toe Walks up hill
10 MB Chest Throws
10 MB Sledge Hammers
10 Burpees
20 MB Side to sides
10 MB Lunge & Twist E/L
10 MB Hip Ext
10 MB Leg Raise
10 MB Back Raise (MB out & back twds head)
20 MB V sit ups
20 MB Bent over swings
10 MB Overhead throws against wall
10 MB Kneeling fwd/bwd
15 MB Side throw
20 MB Heel toe walks

MB 3-6kg

Ecc. Calf raises: 6x10/10

08/09

Tech
4x11,13m HHSHHS

Sprints
4x60m: 7.1, 7.2, 7.1, 7.4sec

Contrast Shower: 2x3min hot/30sec cool

Sprinted well. Ran times comfortably. Took it a bit too easy with the 4th sprint.

09/09

Wts (70-80%+)
Clean 2x3: 60,75kg
Snatch 3x3: 50,50,50kg

Circuit (2x15)
Squat Jumps: 30kg
Plyo Push Ups
Alt. Leg Reverse Leg Press: 30kg E/L
Abs (Various): 2x50

Ecc. Calf Raises: 4x10 E/L.

Felt very good today in the gym.

11/09

Tech
4x11,13m hhshh

Test
3x6str TJ: -, 13.00m, -
2x60m: 7.2, 7.0sec
1x120m: 14.1sec* :cool:
5xMB(5kg) fwd throw: 11.60m
5xMB(5kg) bwd throw: 11.75m

Ecc Calf Raises: 6x10/10

Had a shocker in the jumps dept. Went to Homebush but track was closed due to a school comp. Went out to another track which was much harder than Im used to & couldnt jump. Rythem & timing felt off. So decided to give the jumps a miss after 3 attempts. On a good note finished up with a training best over 120m. 1st 30m was into a stiff headwind too. Both achilles a bit sore from hard track.

12/09

Stretches
Foam Roller

llenny

98

This is from a few weeks back. Last week of maint phase.

13/09

Weights (70-80%+ 1rm)

Cleans 5x3: 60,65,70,75,75kg

Cct (2x10)
Split Jump: 30kg
Plyo push ups
Snatch: 30kg

Abs (various)2x50
Ecc. Calf Raises. 6x10/10

Trained well in the gym on this day.

14/09

Circuitx1

10 MB Chest Throws
10 MB Sledge Hammers
10 Burpees
20 MB Side to sides
10 MB Lunge & Twist E/L
10 MB Hip Ext
10 MB Leg Raise
10 MB Back Raise (MB out & back twds head)
20 MB V sit ups
20 MB Bent over swings
10 MB Overhead throws against wall
10 MB Kneeling fwd/bwd
15 MB Side throw

MB 4kg

Tempo
2x5x100m

Ecc. Calf raises: 6x10/10

Did the 1st half of the cct exercises, then tempo, then 2nd half of cct & tempo. Achilles felt fine. Legs a little heavy at end of tempo/cct session. Havent done tempos in a few weeks as my achilles were sore.

15/09

Tech
4x11,13m Bounds

Sprints
4x60m: 7.1, 7.0, 7.0, 7.0sec

Ecc. Calf Raises
Contrast Shower: 2x3min hot/30sec cool

1st sprint was relaxed. Felt was too tense in other runs. The 4th run was much more relaxed & still ran 7.0sec. Aim to sprint with relaxed tech for next session.

16/09

Wts (70-80%+)
Snatch 5x3: 50kg

Ecc. Calf Raises: 6x10 E/L.

Lifted well again. Felt a bit tired in gym. Hayfever has been pretty bad in the last few weeks.

18/09

Tech
4x11,13m hhshh

Test
3x6str TJ: 13.20, 13.30, 13.65m
2x60m: 7.4, 7.0, 6.9sec
1x120m: 13.9sec* :cool:
5xMB(5kg) fwd throw: 11.90m
5xMB(5kg) bwd throw: 12.10m* :cool:

Massage

A very good session with a pb over 120m and an equal med ball pb. Also training bests for the year too. Couldnt jump on this track last week, but adapted well to jump on it this week.

llenny

99

20/09

Plyo
4x10 jump on/off box: 40cm

Weights (70-80%+ 1rm)

Cleans 3x5: 60,70,75kg
Bench 3x5: 65,70,80kg
GHR 3x5

Cct (2x10)
Split Jump: 30kg
Behind neck press: 20kg
Snatch: 30kg
Abs (various)2x50

Ecc. Calf Raises. 4x10/10

Trained well in the gym on this day. Felt a bit weak with the GHR as I havent done them in a few weeks.

21/09

Tempo
2x5x100m
Abs
150

Ecc. Calf raises: 6x10/10

23/09

Wts (70-80%+)
Cleans 4x4: 60,65,70,75kg
Snatch 4x4: 50kg
Back Ext + Row 2x6: 20kg

Circuit (2x10)
Split Jump: 30kg
Push Ups
Alt. Leg Reverse Leg Press: 30kg E/L
Abs (various): 2x50

Ecc. Calf Raises: 6x10 E/L.

Had a good warm up. Tried on new orthotics in warm up & had no achilles pain. Lifted well too.

25/09

Tech
4xhhshhs (walk in approach)
4xhhshhs (4-6str approach)

Speed End
3x120m: 14.8, 14.4, 14.3sec

Bounds felt a bit flat. Sprinted well. However had a pretty hayfever which may account for the flatness.

29/09

Jump Drills
3x20 ankle hops
3x20 ankle hops E/L
3x20 flip flops

Tempo
5x100m

Have had a few days off cause my hayfever turned into a sore throat & cold. Felt very flat on this day so rested the rest of the week & started again on Mon with wts.

llenny

100

04/10

Plyo
4x10 jump on/off box: 40cm

Weights (70-80%+ 1rm)

Cleans 5x3: 60,65,70,75,75kg
Bench 5x3: 65,70,75,80,80kg
GHR 3x5

Cct (3x10)
Squat Jump: 30kg
Behind neck press: 20kg
Alt leg reverse leg press: 30kg E/L
Abs (various)3x50

Ecc. Calf Raises. 6x10/10

1st session back after hayfever. Wts felt heavier than usual.

05/10

Tempo
2x4x100m

Drills
2x3x20 ankle hops, ankle hops E/L, flip flops

Abs
3x50

Felt better than yesterday energy wise.

06/10

Plyo
5xJump onto platform: 75cm
5xSLJ
5xStanding 2 step jump

Sprints
5x60m: 7.4, 7.4, 7.3, 7.2, 7.3sec

Plyo
5xJump onto platform: 75cm
5xSLJ
5xTJ (walk in)

Ecc. Calf Raises: 6x10/10

Massage

Combined plyo with sprints which seemed to work well for me. L achilles was a bit sore. Legs were heavy, but pleased with speed in session as I accelerated to 20-30m.

07/10

Wts (70-80%+)
Cleans 4x4: 60,65,70,75kg
Snatch 4x4: 45,45,50,50kg
Back Ext + Row 2x6: 20kg

Circuit (3x10)
Split Jump: 30kg
Push Ups
Snatch: 30kg
Abs (various): 2x50

Ecc. Calf Raises: 6x10 E/L.

Was still a bit sore in muscles. However felt better than yesterday

09/10

Tech
4x11,13m hhshhs (walk in approach)
1x4str hhsj
3x6str hhsj
2x8,10str hhsj

Speed End
3x120m: 14.6, 14.3, 14.1sec

Massage

Trained very well on this day. The HHSJ were between 16-17.3m in joggers which is very pleasing. L achilles still sore. So will continue stretches, massage, ecc calf raises.

llenny