llennys training journal

Members Area My Training Journal
101

11/10

Plyo
4x10 jump on/off box: 40cm

Weights (70-85%+ 1rm)

Cleans 5x3: 60,65,70,75,80kg
Bench 5x3: 65,70,75,80,85kg
GHR 3x5

Cct (3x12)
Squat Jump: 30kg
Behind neck press: 20kg
Alt leg reverse leg press: 30kg E/L
Abs (various)3x50

Ecc. Calf Raises. 6x10/10

Pleased with the rate of progress.

12/10

Tempo
2x5x100m

Drills
3x3x20 ankle hops, ankle hops E/L, flip flops

Abs
3x50

Ecc. Calf Raises 6x10/10

A hot day today. Trained in the late afternoon which was ok.

13/10

Plyo
6xJump onto platform: 75cm
6xSLJ
6xStanding 2 step jump

Sprints
3x60m: 7.3, 7.2, 7.0sec

Plyo
6xJump onto platform: 75cm
6xSLJ
6xTJ (walk in)

Sprints
3x60m: 7.3, 7.2, 7.0sec

Ecc. Calf Raises: 6x10/10

A very hot day. Around the 38C mark. Had longer recoveries & plenty to drink. Trained very well but found the going tough.

14/10

Wts (70-80%+)
Cleans 1x5,4,3,2,1: 60,65,70,75,80kg
Snatch 1x5,4,3,2,1: 45,45,50,50kg
Back Ext + Row 3x5: 20kg

Circuit (1x12)
Split Jump: 30kg
Push Ups
Snatch: 30kg
Abs (various): 50

Ecc. Calf Raises: 4x10 E/L.

Trained in the morning which was very hot for the 3rd day in a row. Struggled with the wts today. A cool change came just as I finished.

16/10

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

Speed End
3x120m: 14.9, 14.2, 14.1sec

Massage

Another sluggish session. Also had a sore throat, so will have to keep an eye on that. Jumped well despite feeling very tired.

llenny

102

21/10

Plyo
4x10 jump on/off box: 40cm

Weights (70-85%+ 1rm)

Cleans 5x2: 60,70,80,80,80kg
Bench 5x2: 65,75,80,90,80kg
Straight Leg Deadlift 3x5: 50kg

Cct (2x15)
Squat Jump: 30kg
Behind neck press: 20kg
Snatch: 30kg
Abs (various): 2x50

Ecc. Calf Raises. 4x10/10

1st session back after throat infection. Trained well. Felt sluggish but probably due to lack of exercise & antibiotics over last few days.

22/10

Tempo
2x4x100m

Drills
3x3x20 ankle hops, ankle hops E/L, flip flops

Abs
3x50

Ecc. Calf Raises 6x10/10

Last week was very hot. This week was the opposite with much cooler temps & rain. 1st Friday session in a long time too. No achilles pains. So the sore throat came in handy as far as my achilles are concerned.

23/10

Tech
4x11m hhshhs, 6x13m hhshhs (walk in approach)
4x6str hhsj: 16.50-17.00m

Speed End
4x120m: 14.6, 14.6, 14.4, 14.2sec

Legs were tired from last 2 days. However I jumped very well. All 120m sprints were into slight headwinds. Sprinted on the back straight & still ran into winds. Tricky wind conditions in Sydney at times. Last week of GPP. Will start SPP stuff next week.

llenny

103

25/10

Plyo
6x10 jump on/off box: 40cm

Weights (70-85%+ 1rm)

Cleans 4x3: 60,70,75,80kg
Snatch 4x3: 45,50,55,55kg
GHR 2x6

Cct (3x15)
Split Jump: 30kg
Bench press: 20kg
Alt leg reverse leg press: 30kg E/L
Abs (various)3x50

Ecc. Calf Raises. 2x10/10

26/10

Tempo
3x4x100m

Drills
3x3x20 ankle hops, ankle hops E/L, flip flops

Abs
3x50

Trained early this morning as I had a busy day ahead, so was the only time I could fit it in.

27/10

Tech
4x11,13m hhshhs

Jumps
2x6,8str TJ

Sprints
4x30m Fly Ins (30m accel): 3.3, 3.3, 3.2, 3.3sec
4x20m Fly Ins (40m accel): 2.2, 2.2, 2.1, 2.2sec

1st max speed session in while. Not setting the world on fire yet with top speed today. Blustery conditions again. Muscles fried at end of session. Overall feel good. Achilles have been good too :slight_smile:

28/10

Wts (70-80%+)
Cleans 5x2: 60,70,75,80,80kg
Bench 5x2: 65,75,80,85,85kg
Straight Leg Deadlift 2x5: 60kg

Circuit (3x15)
Squat Jump: 30kg
Behind Neck Press: 20kg
Snatch: 30kg
Abs (various): 3x50

Ecc. Calf Raises: 2x10 E/L.

Felt good in the warm up for a change. Found the wts tough today, but expected that, with the max speed yesterday. Last set of cct was a struggle too.

30/10

Tech
4x11,13m hhshhs (walk in approach)
2x6str TJ
1x8str TJ
2x10str TJ

Hills
2x60m: 7.9, 8.0sec
2x80m: 10.6, 10.5sec
1x100m: 12.8sec

Massage

Had some hayfever last night & felt tired this morning. Also couldnt find a track to train on, so ended up back in a local park with an artificial grass run up & pit. Thought I jumped well. Wanted to do 2x80,2x100,1x120m on the grass but the cricket was on, so had to settle for hills.

llenny

104

01/11

Plyo
5x10 jump on/off box: 50cm

Weights (70-90%+ 1rm)

Cleans 5x2: 60,70,75,80,80kg
Snatch 5x2: 50,50,55,55,57.5kg
GHR 2x5

Cct (3x20)
Split Jump: 30kg
Bench press: 20kg
Alt leg reverse leg press: 30kg E/L
Abs (various)3x50

Ecc. Calf Raises. 2x10/10

Found the Alt leg reverse leg press very tough at 20 reps.

02/11

Tempo
3x4x100m

Drills
3x3x20 ankle hops, ankle hops E/L, flip flops

Abs
3x50

Shortened the tempo recoveries to 30sec. Seemed to handle it better than last week.

03/11

Tech
4x11,13m hhshhs

Jumps
1x6,8str TJ
2x10str TJ

Sprints
3x30m Fly Ins (30m accel): 3.4, 3.3, 3.4sec
3x60m: 7.1, 7.0, 7.0sec

Jumps were reasonably good despite feeling heavy. Struggled with fly ins. Decided to do last set as 60m sprints, and was suprised to be sprinting as quick as I did.

04/11

Wts (70-80%+)
Cleans 1x4,3,2,1: 60,70,80,85kg
Bench 1x4,3,2,1: 65,75,85,90kg
Back Ext + Row 2x5: 20kg

Circuit (3x20)
Squat Jump: 30kg
Behind Neck Press: 20kg
Snatch: 30kg
Abs (various): 3x50

Ecc. Calf Raises: 2x10 E/L.

Cleans were a struggle today. So I was happy with the 85kg lift. It felt heavier than usual, but got it on my shoulders. Cct was very tough at 20 reps. Very fatigued at end of session. May take a few days to recover properly.

06/11

Tech
4x11,13m hhshhs (walk in approach)
1x4,6str TJ
4x10str TJ

Speed End
2x80m: 9.7, 9.5sec
1x100m: 12.0sec
1x120m: 14.7sec

Massage

Jumps were good technically. Speed was down a touch. I hadnt recovered enough from thursdays wts session. Felt speed & rythem were off in the jumps & couldnt get legs moving in the sprints. Best thing about session was jumping in new jump shoes. Felt great :cool:

llenny

105

08/11

Plyo
4x10 jump on/off box: 50cm

Weights (70-100%+ 1rm)

Cleans 5x1: 60,70,80,80,85kg
Snatch 5x1: 50,55,55,60 (miss),60kg
GHR 3x5

Cct (3x20)
Split Jump: 30kg
Bench press: 20kg
Alt leg reverse leg press: 30kg E/L
Abs (various)3x50

Ecc. Calf Raises. 2x10/10

Physio

Lifted well today. Made a mistake adding snatch into the program. Meant to do it on Thu but totally forgot during the session. Cct still tough but felt better than last week. Had a session with physio due to some ‘neural tightness’ (physio description) in the lower back causing a pain in my left foot when reaching for my toes. Doesnt affect my training, but thought id get it checked out as its been there for 2-3 weeks. Did massage & partner stretches of the hams, glutes, & hip flexors.

09/11

Tempo
3x4x100m

Drills
3x3x20 ankle hops, ankle hops E/L, flip flops

Abs
3x50

Same session as last week.

10/11

Tech
4x11,13m hhshhs

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

Physio

Meant to do Triple jumps too, but couldnt fit it in, so finished up with 60m sprints. More physio today. Similar physio session as last time, with some work on stretching calves. Seemed to decrease the foot pain on lumbar flexion.

11/11

Wts (70-100%+)
Cleans 5x1: 60,70,75,80,85kg
2x5: 80, 80-85kg (cluster’s: 2min rest between reps)
Back Ext + Row 3x5: 20kg

Circuit (2x20)
Squat Jump: 30kg
Push ups:
Snatch: 30kg
Abs (various): 3x50

Ecc. Calf Raises: 2x10 E/L.

Struggled with 1st set of cleans. Felt very heavy & form was off. Decided to have a go at cluster sets, with good results. Was able to lift near max & had an opportunity to work on tech. My last lift in the last set was at 85kg & felt much easier than the 1st set. Decided to do 2 sets of the cct as I struggled to back up for the Sat session last week. Volumes will gradually decrease over the coming weeks leading up to Comps.

12/11

Physio

Final physio session. Will continue with stretches to ease neural tightness, esp calves. More regen I guess.

13/11

Tech
4x11,13m hhshhs (walk in approach)

Jumps
4x6str TJ: -, 13.60m, 13.30m, 13.15m
3x10str TJ: 13.70m, 13.60m, 13.45m

Speed End
2x80m: 9.3, 9.2sec
1x120m: 14.4sec

Contrast Shower: 2x3min hot/30sec cool
Massage

Started off with some good jumps from 6 strides, then started struggling. Probably due to this weeks training & this weeks physio sessions. However the sprints were much better than last week. Times & distances should start improving soon with a reduction in volumes over the next few weeks.

llenny

106

15/11

Plyo
5x10 jump on/off box: 60cm

Weights (70-80%+ 1rm)

Cleans 2x3: 60,72.5kg
Snatch 2x3: 47.5kg
GHR 2x4

Cct (2x20)
Squat Jump: 30kg
Behind neck press: 20kg
Alt leg reverse leg press: 30kg E/L
Abs (various)3x50

4xSnatch + 4 split jumps
Ecc. Calf Raises. 2x10/10

Glad to be dropping reducing reps in Wts session & cct. Getting ready to compete soon.

16/11

Tempo
3x4x100m

Drills
3x3x20 ankle hops, ankle hops E/L, flip flops

Abs
3x50

Same session as last week.

17/11

Tech
4x11,17m hhshhs

Sprints
5x60m: 7.2,7.2, 7.2, 7.1, 7.2sec

Contrast shower: 2x3min hot/30sec cool

Felling heavy but trained really well. Took tech jumps back to 17m to get the contacts in. Think Ive been doing HHSHJ off 11 & 13m. 60m sprints were very good. Sprinted the times very comfortably.

18/11

Wts (70-80%+)
Cleans 3x2: 60,72.5,72.5kg
Bench 2x3: 65,75kg
Back Ext + Row 2x4: 20kg

Circuit (2x20)
Split Jump: 30kg
Push ups:
Snatch: 30kg
Abs (various): 3x50

Ecc. Calf Raises: 2x10 E/L.

Ccts are getting better each week. Snatch is pretty tough in the 2nd set.

20/11

State Relays
4x200m Over 30yrs: 1st :cool:

Good to start the season off with a win. Havent sprinted 200m in a while, so felt a bit stiff twds the end of the run.

21/11

State Relays
4x100m Over 30yrs: 2nd
4x200m Opens: 7th

Ran the 1st leg today & felt funny coming out of the blocks as I haent done any block work this year. Ran 2nd leg in the 200m. Felt much better than 100m & yesterdays 200m race. Will rest tomorrow. Will have an easy week & Im looking to have a jump next weekend.

llenny

107

23/11

Tempo
3x4x100m

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

Abs
3x50

Massage

Had a rest yesterday after a weekend of relay’s. Dropped drills down to 2 sets. Needed that massage today too.

24/11

Tech
4x13,17m hhshhs

Jumps
1x6,6,10str TJ

Sprints
2x3x60m: 7.4, 7.2, 7.1sec/ 7.4, 7.2, 7.1sec

Contrast shower: 2x3min hot/30sec cool

Tech jumps felt very good. TJ’s felt good too. Run ups were quick & so were jump phases. Jumped in joggers, which seems good for training. However joggers are a bit soft for longer run ups. Sprints were good too. Ran times fairly comfortably. Conditions were cool & windy.

25/11

Wts (70-90%+)
Cleans 5x2: 60,70,75,80,80kg
Bench 5x2: 60,70,75,80,85kg

Circuit (2x15)
Squat Jump (1x15,18): 30kg. 13.1, 14sec
Behind Neck Press: 20kg
Split Jumps: 30kg. 21.7, 19.7sec
Abs (various): 2x50

Ecc. Calf Raises: 2x10 E/L.

Massage

Lifted well. Dropped ccts down to 15 reps & decided to time squat jumps & split jumps. The squat jumps are closer to a quarter squat jump. Did 18 reps in the 2nd set cause I forgot to stop at 15 reps. Guess my mind was still on 20 reps from previous weeks. Didnt do snatch’s in today’s cct as Im looking to jump on the weekend & they tend to flatten my legs. Another well needed massage today.

26/11

Warm up

Massage

Today would normally be a rest day, but my legs were really tired, so added in a warm up session & stretches to lighten up.

27/11

Comp

TJ: 14.56m, f,f,f

2x80m: 9.3, 9.2sec

Apart from the fouls, a very good start to the comp season. There was no wind gauge but all jumps were into headwinds. Legs felt much better than yesterday. Run ups felt strong at the hips esp the last 10-15m. Moved my run up back with each jump. 2nd round foul was approx 15.10m & 4th round was measured to 14.90m, which is great. I know they dont count for anything but its good to know. My aim next comp is to get all my jumps in. Didnt expect anything around 15m mark esp with tired legs yesterday. Finished comp with 2 training sprints over 80m. Top speed feels good. Hips are up. Next week I’ll do some training jumps in the morning & do a 100 & 200m sprint.

llenny

108

Had a very good training week. Sat comp was very ordinary so will make some slight changes.

29/11

Plyo
4x10 jump on/off box: 60cm

Weights (70-95%)

Cleans 1x4,3,2,1: 60,70,80,85kg
Bench 1x4,3,2,1: 60,70,80,90kg

Cct (2x15)
Snatch: 30kg
Bench: 20kg
Alt leg reverse leg press: 30kg E/L
Abs (various)2x50

Ecc. Calf Raises. 2x10/10

Massage

30/11

Tempo
3x4x100m

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

Abs
3x50

01/12

Tech
4x13,17m hhshhs

Jumps
1x6,8,10str TJ

Sprints
4x60m: 7.2, 7.2, 7.0, 6.9sec

Contrast shower: 2x3min hot/30sec cool

Had a very good session today. All jumps felt quick on the runway, through to the jump phases. Sprints were good too. 1st 2 sprints were comfortable. Ended up with an equal training best in the 4th sprint.

02/12

Wts (70-95%)
Cleans 4x(1+1+1): 60,70,80,85kg
Snatch 2x4: 50,55kg

Circuit (2x15)
Squat Jump: 30kg. 12.5, 12.0sec
Behind Neck Press: 20kg
Split Jumps: 30kg. -, 20.5sec
Abs (various): 2x50

Ecc. Calf Raises: 2x10 E/L.

Had another go at clusters during cleans. I find that my tech improves with each lift. 2nd & 3rd lift feel much lighter than the 1st lift with each set.

04/12

Tech: 4x13,17m HHSHHJ (walk in)

Sprints
2x80m: 9.6, 9.4sec

Comp
100m: 12.30sec (+3.9)
200m: 24.56sec (+4.5)

Didnt get much sleep last night & wolk up feeling very tired. Felt like this throughout the day, so was probably better off resting or doing a light session. I guess its better to get the slow ones out of the way early in the season. Will cut out the jump tech & sprints before a comp too. May even stick to the warm up & stretch session on the Fri as per last week.

llenny

109

06/12

Plyo
4x10 jump on/off box: 60cm

Weights (70-95%)

Cleans 5x(1+1): 60,70,80,80,85kg
Bench 5x2: 60,70,75,75,75kg

Cct (3x10)
Snatch: 40kg
Behind Neck Press: 20kg
Alt leg reverse leg press: 40kg E/L
Abs (various): 3x50

Ecc. Calf Raises. 2x10/10

Wts felt really heavy today, so Ive decided to decrease the wts intensity over the next few weeks.

07/12

Tempo
2x5x100m

Drillsx3
2x3x20m ankle hops, ankle hops E/L, flip flops

Abs
3x50

Ran a little faster to keep intensities between 70-75%. Recoveries were walk back. Felt good today.

08/12

Tech
4x13,17m hhshhs

Block Starts
3x20m
3x30m
1x40m: 5.0sec
1x50m: 6.0sec
2x60m: 7.2, 7.1sec

Contrast shower: 2x3min hot/30sec cool

Jumping tech was very good today. Had a go at starts. Pleased with 40 & 50m. he 1st 60m sprint I stood up & leg speed dropped, so did it again & aimed to keep leg speed up over the distance. Came very close to 7.0sec.

09/12

Wts (70-80%)
Cleans 3x4: 60,70,72.5kg
Snatch 2x4: 50kg

Circuit (3x10)
Squat Jump: 40kg.
Plyo Push Ups:
Split Jumps: 40kg.
Abs (various): 3x50

Ecc. Calf Raises: 2x10 E/L.

Dropped intensity in main wts. Legs a bit tired in cct. May drop cct wts back to 30kg next week.

11/12

Tech
4x13m HHSHHJ (walk in)
4xHHSJ (walk in)

Jumps
1x6,8,10str TJ

Starts
2x20m
2x30m

Sprints
1x40m: 4.8sec
1x60m: 7.0sec
1x100m: 11.8sec

Massage

Jumps were good. Pleased with 40m sprint. However my legs were very tired & heavy over 60 & 100m. Put it down to the cct & maybe introducing block starts. Slowed down a lot over 100m. Easy week coming up with last comp of the year on the 18th Dec. Looking fwd to it.

llenny

110

13/12

Plyo
5x10 jump on/off box: 60cm

Weights (70-80%)

Cleans 5x3: 60,65,70,72.5,72.5kg

Cct (3x10)
Squat Jump: 30kg. 8.6, 8.7, 8.3sec
Plyo Push Ups:
Split Jumps: 30kg E/L. 13.8, 13.7, 13.0sec
Abs (various): 2x50

Ecc. Calf Raises. 2x10/10

Good session today. Moving wts much quicker today. Good power in plyo’s too.

14/12

Tempo
2x5x100m

Drillsx2
2x3x20m ankle hops, ankle hops E/L, flip flops

Abs
3x50

Trained well today although a bit flat.

15/12

Tech
6xTJ (Walk approach)

Sprints
4x60m: 7.3, 7.2, 7.1, 7.0sec

Tech jumps were very good today. Jumped close to 11m from a 4 step walk approach. A slight change in tech made a huge difference. My aim was to keep my swing leg heel at knee ht to the opposite leg (if that makes sense). Same as per sprinting but harder to control in a jump. Swing leg usually drops to mid shin ht. I was able to do this from a walk approach, but will have to practice with a run in. Contacts & phases felt much quicker than usual. Sprints felt very strong & had much more left on the peddle.

16/12

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

Circuit (2x10)
Squat Jump: 30kg. 8.6, 8.4sec
Behind Neck Press: 20kg
Split Jumps: 30kg. 13.6, 13.4sec
Abs (various): 2x50

Ecc. Calf Raises: 2x10 E/L.

Massage.

Snatch was good. Bench was a struggle. A bit slower today in cct

17/12

Warm up

Thought I could do with an easy warm up today. Feeling flat in the legs. Seemed to work last time before a TJ comp.

18/12

Comp

TJ: 14.81m, F, 15.05m, 15.01m

Very good conditions. Tail wind may have been a little strong, which makes it hard to control jump phases. However my aim was to jump over 15m & I achieved that. 1st time over 15m in 4 years :cool: . Had good speed on the runway. Foul was approx 15.30m. Wasnt able to hold the tech practiced on Wed, but expect to soon. So some bigger jumps to look fwd to. Finished year on a good note. Main training phases coming up, leading on to State & National champs.

llenny

111

20/12

Plyo
3x6 jump on/off box: 75cm
2x6 jump on/off box: 1.00m
2x5 Depth jump(40cm) onto box(1.00m)

Weights (70-80%)

Cleans 3x5: 60,70,72.5kg
Power Press 3x5: 40,45,50kg
Back ext + Row 3x5: 20kg

Cct (2x15)
Speed Squat: 30,40kg
Bench: 20kg
Alt. Leg Reverse Leg Press: 30kg E/L
Abs (various): 2x50

Ecc. Calf Raises. 2x10/10

Good session today. The jump on/off box at 75cm was good. The 1.00m jump on/off box was too high, so will stick with 75cm for the moment. All lifts were good. Caught bar awkwardly in last set of cleans & right knee was a bit sore. Stopped on the 2nd cct as it was uncomfortable on knee. Iced, voltaren gelled when I got home.

21/12

Drillsx2
2x15m ankle hops, ankle hops E/L, flip flops

Abs
100

Tempo
7x100m: 30sec rest

Drillsx2
2x15m ankle hops, ankle hops E/L, flip flops

Abs
100

Knee felt ok today. Kept recoveries short today as I had to work earlier today. Felt good after session too.

22/12

Tech
2x20m Speed Skips
2x30m Speed Skips

Starts
2x30m

Sprints
3x40m: 5.0, 4.9, 4.9sec
3x50m: 6.1, 6.1, 6.1sec
4x60m: 7.1, 7.0, 7.0sec

Contrast Shower: 2x3min Hot/30sec Cool

Sprints felt good & strong today. Experimented with speed skips at the start of the session in place of jumps into the pit. Just some GPP stuff this week before getting back into SPP for 3 weeks then back to Comp phases.

23/12

MB Throws
2x5xMB(5kg) fwd,bwd,chest

Abs
100

Tempo
7x100m: 30sec rest

MB Throws
2x5xMB(5kg) fwd,bwd,chest

Abs
100

Massage

Another good session this week. Started some MB throws in program for general conditioning.

24/12

Wts (70-80%)
Snatch 3x5: 45kg
Bench Press 3x5: 60,70,75kg
Reverse Hyper 3x5: Partner Res.

Circuit (2x15)
Squat Jump: 30kg.
Push Ups:
Split Jumps: 30kg.
Abs (various): 2x50

Ecc. Calf Raises: 2x10 E/L.

Decided to stick with 2 ccts this time of the year. Knee was fine in the gym. Another good day in the Office

25/12

Foam Roller

Just did some massage on the foam roller. Having a couple of days off. Feeling much better than previous weeks. Having another rest day tomorrow, then back on Mon. Slight changes in program. Getting back to 3 intense sessions per week with 2 tempo’s, but alternating speed/tech & Wts/Plyo/Cct sessions, so weekly sessions will look something like this:

Wk 1&3
Mon: Speed/Tech
Tue: Tempo/Ankle drills
Wed: Wts/Plyo/Cct
Thu: Tempo/MB
Fri: Speed/Tech

Wk 2&4
Mon: Wts/Plyo/Cct
Tue: Tempo/Ankle drills
Wed: Speed/Tech
Thu: Tempo/MB
Fri: Wts/Plyo/Cct

So I end up doing speed & wts every 4-5 days, with some general stuff in between for recovery. Merry Xmas everyone :slight_smile: .

llenny

112

27/12

Tech
3xHHSHHJ: walk in (13m board)
3xHHSHHJ: walk in (17m take off)

Jumps
4x6str TJ

Sprints
4x40m: 4.9, 4.9, 4.8, 4.8sec
4x50m: 6.1, 5.9, 6.0, 5.9sec
4x60m: 7.2, 7.2, 7.0, 7.0sec

Jumped well today. Sprints were good too, esp with the vols being up to 600m. A bit tired towards the end. Came close to 5.8sec over 50m (1st foot), which would be a training pb.

28/12

Drills
3x10m ankle hops, ankle hops E/L

Abs
50

Tempo
4x100m: walk back

MB(5kg)
2x5m fwd, bwd, chest

Abs
50

Tempo
4x100m: walk back

Drills
3x10m ankle hops, ankle hops E/L

Abs
50

Tempo
4x100m: walk back

MB(5kg)
2x5m fwd, bwd, chest

Abs
50

Tempo
4x100m: walk back

Mixed in ankle drills & med ball into tempo session. Seemed to go well.

29/12

Plyo
3x6 jump on/off box: 75cm
2x6 Depth jump(50cm) onto box(1.00m)

Weights (70-90%)

Cleans 1x3,3,2,2: 60,70,75,80kg
Snatch 2x4: 50,55kg
Bench 1x4,2,2,2,2: 60,70,75,80,85kg

Cct (2x12)
Split Jump: 30kg
Behind neck press: 20kg
Speed Squat: 30kg
Abs (various): 2x50

Ecc. Calf Raises. 2x10/10

Massage

Another good session today. Lifted better than previous weeks. A croakey throat has been bothering me for a couple of days. Apart from that things seem to be going well

30/12

MB Throws
2x5xMB(5kg) fwd,bwd,chest

Abs
100

Tempo
5x100m: walk back

MB Throws
2x5xMB(5kg) fwd,bwd,chest

Abs
100

Tempo
5x100m: walk back

Throws were good mixed in with tempo’s. Been a good week so far.

31/12

Tech
3xHHSHHJ: walk in (13m board)
3x4SJ: walk in (13m board)

Sprints
2x40m: 4.8, 4.8sec
2x50m: 5.9, 5.9sec
2x60m: 7.0, 7.0sec
1x80m: 9.3sec
1x100m: 11.6sec
1x120m: 13.9sec*

Contrast Shower: 2x3min Hot/30sec Cool

Didnt feel up to any jumps today, even though tech jumps were good. Sprints are going really well at the moment. Ended up with an equal training pb over 120m at the end of the session. My average training session is much faster than the last few seasons. Vols are up too. May drop vols down to 450m over the next few sessions, esp as the int of the jumps increases. Good end to the year. :cool:

02/01/05 Happy New Year!

Foam Roller

llenny

113

03/01/05

Plyo
3x6 jump on/off box: 75cm
2x6 Depth jump(40cm) onto box(1.00m)

Weights (70-95%)

Cleans 1x4,3,2,1,1: 60,70,80,85(miss),85(miss)kg
Snatch 1x4,3,2: 50,55,60kg
Bench 1x4,3,2,1: 60,70,80,90kg

Cct (2x12)
Squat Jump: 30kg
Plyo Push Ups: 20kg
Alt. Leg Reverse Leg Press: 30kg E/L
Abs (various): 2x50

Ecc. Calf Raises. 2x10/10

Tech off with cleans today. Wasnt able to get under bar properly at 85kg, hence the misses. However nailed the snatches with equal pb’s. Rest of session went ok. Still recovering from a sore throat last week.

04/01

Drills
3x10m ankle hops, ankle hops E/L

Abs
50

Tempo
4x100m: 30sec rest

MB(5kg)
2x5m fwd, bwd, chest

Abs
50

Tempo
4x100m: 30sec rest

Drills
3x10m ankle hops, ankle hops E/L

Abs
50

Tempo
4x100m: 30sec rest

MB(5kg)
2x5m fwd, bwd, chest

Abs
50

Tempo
4x100m: 30sec rest

Same session as last week. Seems to be going well.

05/01

Tech
3xHHSHHJ (walk in)
3xHHSSJ (walk in)

Jumps
2x6,8str TJ

Sprints
3x40m: 4.9, 4.8, 4.8sec
4x20m Fly ins (40m accel): 2.0, 2.1, 2.2, 2.1sec
4x60m: 7.1, 7.1, 7.0, 7.3sec

Contrast Shower: 2x3min Hot/30sec Cool
Massage

Tech & jumps were very good again. Jumped well into headwinds. Unable to jump the other way as the pit is closed. Sprints were pleasing. Legs were tired at the end. Will look to drop the sprint volumes next week. The contrast showers & massage came in handy too.

06/01

MB Throws
5xMB(5kg) fwd,bwd,chest

Abs
50

Tempo
4x100m: 30sec rest

MB Throws
5xMB(5kg) fwd,bwd,chest

Abs
50

Tempo
4x100m: 30sec rest

MB Throws
5xMB(5kg) fwd,bwd,chest

Abs
50

Tempo
4x100m: 30sec rest

MB Throws
5xMB(5kg) fwd,bwd,chest

Abs
50

Tempo
4x100m: 30sec rest

Legs were very tired today. Did the session in the afternoon after work. Sessions are usually in the mornings. May explain tiredness, apart from training volumes & intensities.

07/01

Plyo
2x6 jump on/off box: 75cm
3x6 Depth jump(40cm) onto box(1.00m)

Wts (70-95%)
Cleans 1x4,3,2,1,1: 60,70,75,80,80kg
Snatch 1x4,3,2: 50,55,60kg
Bench 1x4,3,2,1: 60,70,80,90kg

Circuit (2x12)
Split Jump: 30kg.
Behind Neck Press: 20kg
Speed Squat: 30kg.
Abs (various): 2x50

Ecc. Calf Raises: 2x10 E/L.

Plyos were good as usual. However struggled with wts. Looking to drop intensities in gym. The sprints are taking the edge off the wts at the moment. Seeing that its pretty close to the end of the season may even drop cleans & stick with snatches, bench & maybe some ham exercises, but will decide next week. Looking to replace med ball with wts within the next mth. So may do plyo, med ball twds the last few weeks. Probably drop wts 2-3 weeks prior to Nats. Last years taper worked really well, so will see what I did last year.

llenny

week 42

10/01

Tech
3xHHSHHJ: walk in (13m board)
3x4SJ: walk in (13m board)

Jumps
2x6str TJ
1x8str TJ
1x10str TJ

Sprints
2x60m: 7.0, 7.1sec
2x80m: 9.3, 9.1sec*
100m: 11.7sec
120m: 14.1sec

Contrast Shower: 2x3min hot/30sec cool

Jumps & tech jumps were good. Sprints were good too. Equal best over 80m.

11/01

Drillsx2
2x10m ankle hops, ankle hops E/L

Absx4
50

Tempox3
4x100m: walk back

MB(5kg)x2
2x5m fwd, bwd, chest

Massage.

Dropping the tempo & Med ball Volumes. Next week will include med ball in sprint sessions & drop it from tempo.

12/01

Plyo
3x6 jump on/off box: 75cm
2x6 Depth jump(65-75cm) onto box(65-75cm)

Weights (70-95%)

Cleans 5x(1+1): 60,70,80,85,80kg
Snatch 5x2: 50,55,60,60,60kg*
Back Ext + Row 2x5: 20,30kg

Cct (2x12)
Squat Jump: 30kg
Plyo Push Ups
Speed Squat: 30kg
Abs (various): 2x50

Ecc. Calf Raises. 2x10/10

Contrast Shower: 2x3min Hot/30sec Cool

Plyos were good. Moved the boxes in closer to work more vertically. Contacts were much faster. Pleased with wts as Ive been struggling to lift 85kg in cleans in the last few sessions, but nailed it today. Will decrease wt volumes next week.

13/01

MB Throwsx2
5xMB(5kg) fwd,bwd,Overhead Soccer throws E/L

Absx4
50

Tempox3
4x100m: walk back

Massage

Med ball throws working well with tempos. Feel as though it helps keep my hips up. Plenty of regen this week too. My legs feel pretty stiff.

14/01

Tech
3xHHSHHJ: walk in (13m board)
3xHHSJ: walk in (13m board)

Sprints
3x40m: 4.9, 4.8, 4.7sec*
3x50m: 5.9, 5.9, 5.8sec*
3x60m: 7.0, 7.0, 6.9sec

Contrast Shower: 2x1min Hot/1min Cool

A very good sprint session. Wasnt up to jumping as my legs felt heavy. Also had hayfever which took some of the edge off. However sprinted well. Legs were tight so had to ease up with the sprints. Ended up with an equal pb over 40m & as far as I know a pb at 50m. Tried a different contrast shower today. Seemed to work well too.

15/01

Massage
Stretches

Needed that & another rest day tomorrow. Compete next weekend.

llenny

114

17/01

Plyo
4x5 jump on/off box: 75cm
4x5 Depth jump(65-75cm) onto box(65-75cm)

Weights (70-85%)

Cleans 4x2: 60,70,75,80kg
Push Press 4x2: 40,50,55,60kg

Cct (1x10)
Split Jump: 30kg
Push Ups: 20kg
Speed Squat: 30kg
Abs: 50
Squat Jump: 30kg
Plyo Push Ups
Step Jump: On 30cm box E/L
Abs: 50

Ecc. Calf Raises. 2x10/10

Decreased reps today. Seemed to go well in the gym. Plyos were a bit
flat, but session was earlier in the day than usual.

18/01

Tempo
2x5x100m: walk back

Ankle Drillsx2
3x10m ankle hops, ankle hops E/L

Abs (Various)
2x100

Massage

Felt good today. Hamstrings feel tight & so do calves. Changed MB throws
to sprint & jump days.

19/01

Tech
3xHHSHHJ (walk in)
3xHHSJ (walk in)

Jumps
1x6,8,10,10str TJ

Sprints (95%)
5x60m: 7.3, 7.3, 7.2, 7.3, 7.3sec

MB(5kg)
5xfwd, bwd,
5xOverhead soccer throws E/L
5xChest, Ht
5xOverhead soccer throws E/L

Massage

A very good session. Tech jumps (HHSJ) were very close to 17m with a
walk in approach. TJ’s were between 14-15m. Attacked & ran off board really
well, & kept momentum in phases. Had a strong tailwind , which helped too.
Sprints felt sluggish, but ran times comfortably. MB throws going well too. Hams & calves still tight. Achilles starting to ache. More regen on the cards.

20/01

Tempo
2x5x100m: walk back

Ankle Drillsx2
3x10m ankle hops, ankle hops E/L

Abs (Various)
2x100

Foam Roller

Very sluggish today. Everything was an effort. Rest tomorrow & compete
on
Sat.

22/01

Allcomers

TJ: F,F,F, 14.58m (+0.1m/s)

Contrast Shower: 2x3min Hot/30sec Cold

Had some good jumps measured at 15.20m with a 5cm foul (+2.3m/s).
However they were fouls & don’t count. Ended up with a very flat 14.58m jump. Had nothing left & tech was very poor too. Still its good to know Im getting some reasonably good jumps. My run up is longer than last year, so I
guess thats the reason for the fouls. Decided not to run the 200m as it was a
struggle today to warm up. After the last 3-4 weeks training block I
guess thats to be expected. From here on its competitions each week so will
reduce the training volumes & keep an eye on the fatigue. Felt much better
after the contrast shower. Didnt run off the board as good as on Wed. Landings felt really heavy & flat. Didnt get foot over opposite knee in phases,
yet was able to jump 15.20m. Had one jump around 15m & landed upright, as it was a foul, so switched off in the step phase. Im considering having a day
or 2 off as I was really tired on Sat & my calves & hams were very tight.

llenny

115

25/01

Tempo
2x5x100m: walk back

Ankle Drillsx3
3x10m ankle hops, ankle hops E/L

Abs (Various)
3x50

Massage

Had a rest yesterday as I felt very flat on Sat & felt better today.

26/01

Weights (70-85%)

Cleans 1x2,2,2,1: 60,70,75,80kg
Snatch Pulls 3x2: 70,70,75kg

Cct (2x10)
Split Jump: 30kg
Plyo Push Ups
Speed Squat: 30kg
Abs: 2x50

Ecc. Calf Raises. 2x10/10

Contrast Shower: 2x3min hot/30sec cold

Trained very well today. Intro Snatch pulls today. Bar speed felt good. Contrast shower came in handy after session too.

27/01

Warm up

Right ham felt tight, high up.

29/01

Club Champs

100m: 12.48sec (0m/s)
LJ: 6.05m (+0.3), 6.11m (-0.3), 6.06m (-1.9)

Massage
Contrast Shower: 2x3min hot/30sec cold

Made a mistake competing today. Right ham was very tight & couldnt sprint properly. Jumped well but couldnt get the accel near twds the board. Had a massage when I got home & had a huge knot in my ham. Felt it release a couple of times. Fortunatley I didnt pull anything, but will have to go easy next week & get treatment.

30/01

Massage

31/01

Warm up

Massage

Right leg is much looser than last Sat. However still tight & sore.

01/02

Tempo
2x5x100m: Walk back

Ankle Drillsx2
2x10m ankle hops, ankle hops E/L

Abs
2x100

Massage

Running much better today. Doing regen stuff daily at the moment.

02/02

Weights (70-85%)

Cleans 3x3: 60,70,75kg
Bench 3x3: 60,70,80kg

Cct (3x10)
Split Jump: 30kg
Behind Neck Press: 20kg
Abs: 2x50

Ecc. Calf Raises. 4x10/10
Straight Leg Deadlift 4x10: 30,30,35,40kg

Cold Bath: 10min
Foam Roller
EMS (massage): 20min

Lifted well. Right ham still tight but felt good during session. Legs felt really good after the regen stuff. Should do it more often.

03/02

Cct: 2x30sec

Step ups: 50cm box E/L
MB Chest throw (against wall)
Chin ups
MB V Sit up
Jump onto box (50cm) & step down E/L
Dips
MB Overhead throw (against wall)
MB Russian Twists
BB Overhead Squats
DB Running arms

Leg Curls 2x10: 30,40lb
Ecc. Leg Curls 2x10/10: 30lb

EMS Massage: 20min

Cct was good. Found dips & chin ups tough over 30sec. Im expecting some DOMS over next few days due to hamstring exercises over past 2 days. Will be resting over the weekend. State titles next week so hope to resolve the right ham tightness by then. If not the compete the following week & get ready for Nats in March.

05/02

Massage

Taking it easy this weekend. The DOMS has come as expected. The massage helped. Doing stretches & everything else as per normal.

Cheers

llenny

116

07/02

Wts
Cleans 3x2: 60,70,75kg
Bench 3x2: 60,70,80kg
Squat 3x2: 60,80,100kg

Ecc. Calf Raises: 2x10 each leg
SLDL 2x10: 40kg

Massage

Session went well. Right ham getting better slowly

08/02

Massage

12/02

Warm up

Felt sluggish today as I havent trained in a few days.

13/02

State Champs

F,F, 14.37m(-0.1),F,F,14.27m(+4.0)

Felt rested & ran well, but timing felt off. Right leg still sore so doing my best to overcome it at the moment. Wasnt happy with result but hadnt jumped or sprinted much in 4wks so its not too bad. Had a foul around the 15m mark & overotated the last jump.

14/02

Physio

15/02

Hops/Bounds
3x20m hops R
3x20m hops L
3x20m bounds

Run ups
3xrun ups

Hills
5x30m

Cold Bath: 10min :eek:

Hops & bounds felt good. Added in some hills for variety. Not a fan of cold baths but legs feel good afterwards.

16/02

Tempo
10x100m alt. runs & skips

Physio

Legs felt good. Physio got stuck into ITB, hams & lower back. Expect to feel a bit flat over next few days esp after ITB massage. Feels like Ive done very heavy squats.

17/02

Run ups
5xRun ups

Jumps
2x6,8str TJ

Cold Bath: 10min

Very flat today. Very little lift in jumps & flat on runway. Probably better off doing a warm up on a day like this.

18/02

Physio

19/02

Allcomers

13.07m, 13.26m, F,F

Very flat. 2 weeks till Nats. Couldnt get any rythem or take off. Again will warm up only on days like this in future. Did manage a 14.50m foul. So will loosen up for Nats. Should be interesting.

llenny

117

Ive been keeping the sessions pretty light this week to get my right ham better & also taper for Nats next week.

21/02

Circuit
5x20 MB(4kg) Snatch
5x20 Sit ups
5x20 Push ups

Massage

Did this session at home mainly as a warm up to stretch.

22/02

Bounds
3x20m hops E/L
3x20m bounds
3x20m skips (ht)

Sprints
3x50m: 6.1, 6.2, 6.0sec

Squat Jumps
3x10

Cold Bath: 10min

A good session. Havent done much bounding so they were a touch off. Sprints were good. Pleased with them as it was on soft grass after some rain last night. Holding back a touch too. Had some fatigue in legs after squat jumps & they were shakey too. So expect some DOMS in next day or 2, hence the cold bath. No more cold baths after today though.

23/02

Tempo
5x100m

Ankle drills
3x10m hops, hops E/L, Flip flops

Bounds
3x10m hops E/L (ht)
3x10m Bounds (ht)
3x10m hops (ht)

Good tempo session. Bounds & hops for ht were good too. Run ups next session.

26/02

Run ups
4xrun ups

Sprints (95%)
1x60m

Massage

Feeling reasonably good at the moment. Right ham still sore, but ok when warm. Feel light & fast. Looking to do 1 session next week before Nats on Sun.

llenny

118

Had an easy week. Got in some massage. Had some decent sessions too.

02/03

Standing jumps
3xSLJ
3xSLJ E/L

MB (4kg)
5xfwd: 13.20m
5xbwd: 13.40m

Massage

Had 2 massive pbs for med ball throws. Previous best fwd was 12m & bwd was 11.50m.
Happy with that.

04/03

Massage

05/03

Warm up

Massage

06/03

Nationals

TJ: 14.59m (-0.5)

Felt good in the warm up. Did some good warm up jumps & run throughs, but couldnt get it together in the comp. Had a 1st round foul around 15.20m (+3.4), & a jump at 14.50m 20cm behind board. Ended up coming 8th. I wasnt happy with my run up & my sessions did lack run ups this season. Its something I’ll work on throughout the year for next season. My left ankle was very sore & right ham wasnt the best too, but there’s still some decent jumps left. Anyway Im having a break for a few weeks. Im also thinking of making this my last post in the diary. 2 years in the making will do. Ive had a good season this year. I wasnt able to sprint or jump just over 2 years ago, so Ive come back from bilateral achilles tendonosis & pretty much jumped over 15m every comp this season, although most of them were fouls. I’ll work on run ups, get the accuracy & confidence on the runway, get 1 more season in then hang the boots up for good. Will keep sprinting for a little while yet though. Im not that old yet :stuck_out_tongue:

Cheers

llenny :cool:

119

Long time since your last entry. Have you retired ? havent seen you for two seasons.