OK, I decided to put all my trainign diary on here as well. Thought it would be interesting to get any feedback from the members, but also it might raise some discussion points and benefits to other members, as arrogant as that sounds.
So here goes:
Thursday 27th March 2008
Warm up including hurdle walkovers, static stretching, 2x20m high knees, butt kicks, straight leg running.
3xflying 30m off 30m roll (6 minutes between each effort).
Blocks, 4x10m, 3x30m (2-3 minutes between each effort).
Warm down consisting of 400m jog and static stretching.
The warm up and warm downs remain pretty consistent for each session. The only difference would be that after weights sessions, instead of the 400m jog, I would do 4x60m strides, each one getting quicker in an effort to try and apply the force obtained in the weights room to the mechanics of running.
I dont understand why your sprint workout begin with 4x10 block starts, why not use starts from other position (3pt/standing/pushup). I remember PJ saying that doing such a thing could possible promote “might create a stereotype leading to burn wrong pattern in your computer and/or create plateau”.
I understand what Tamfb is saying to a degree…Me personally I wouldn’t do blocks after a flying run session. I would also incorporate a few press up starts or roll back/roll forward starts (as per GPP dvd) as a warm up before doing the blocks.
You need to increase the amount of recovery between start reps…(This is something important I learnt from Charlie) Especially if they are maximal effort…
In 2006 when I ran my PBs I used to do it sometimes, but the training was never that rigid in it’s structure, but I’m trying to implement it now. How long recovery would you recommend then J?
Cleans 6x90kg, 6x92.5kg (missed 1 rep so repeated rep), 6x95kg (missed 1 rep so repeated)
5 box jumps (3’)
5 box jumps (3’6")
Bench 6x75kg, 6x77.5kg, 6x77.5kg (failed last rep)
2x5 rebound jumps (6" to 2’ box)
Deadlift 6x130kg, 6x135kg, 6x140kg
Step ups 3x6x50kg (each leg)
2x5 depth jumps (2’6")
2x10 swiss ball hamstring curls (each leg)
350 ab exercises
Warm down.
Normally I would do the plyometric exercises on the Saturday, but I was unsure if there would be boxes available where I’m going to train Saturday, so I did those exercises then instead.
Target times-27,26,25,24
Actual times-27,26.3,25.7,23.7
Happy with the session, my pb is only 23.5, so given the unaccuracy of the timing etc I’m sure that is worth around 24.0-2 and I felt my technique faulter down the straight, but it’s hard to change it as someone is just ahead of you. It has given me a focus though for next time I complete the session. Not much else to say about it. Happy though!