10min run on grass
weather was horrible! too windy so couldnt do any work…
Tuesday 13/09
10min run on grass
6x50m build-ups
Squats: 10x60, 10x80, 3x10x100kg
Leg Press (Explosive): 10x130, 10x170, 10x210, 10x250kg
Leg Curls: 3x20x15kg
Hypers: 20reps
i was scared of doing the 50m runs today but i thought i have to start one day and see how things have been going. My technique was not so bad i guess, i felt a bit funny during my first two runs. I think onw of those every week, and slowly picking up the pace should be the key.
15min run on grass
diagonals x10 with 10press ups b4 run and 20 situps after run. rest: jog width
my legs were a bit tight during the last two runs but i would blame yesterdays lifting for that, especially my lower back from the squats. Other than that, my fitness and recovery were good and im feeling more developed overall…
Overall conditioning progressing. I cant see myself doing any sprint work YET but my lifting is indicating that my knee should be strong enough to withstand high forces. I will slowly let the adaptation take its time and not rush anything, and now my right quad is picking up the size again but still needs more work . Will give it all the time in the world and see what happens then…
800m jog
10x50m run throughs (walk back recoveries)
10min cool down
just felt like picking up the pace again during them runs and rehearsing the technique. Things are looking very good so far. Need more running and gym work, and i can see things inshallah will work out very fine… TIME!
800m jog
10min stretching
4x30m build ups
2x5x100m with 10press ups b4 run and 20situps after run. rep: 1min set:5min
for some reason today i felt like i was very tired, maybe cause i rushed myself to get to the pitch and didnt take any breakfast. Anyways i was failry dissapointed with my fitness today (felt like shit) and i felt really tired after the session too, was pretty funny actually, guess its one of those days then …
I been missing on some practises and not being consistent with my lifting since its a long way to get to UQ (arounds 1hr 10min) to get there and i just cant be bothered anymore! I found this park next to where i live (2k run) so i will go there and do my sessions. I dont need any track anyway, grass should do just fine for the time being.
My approach this time will be long to short (protection for my knee) since i dont want to be blasting any short distances full out. I will start doing that in a one week’s time until i get back to Toowoomba. Will see how things happen. Its looking good so far…
2k jog
15min stretching
3x30m anckle flicks
10x70m each one faster than the one before. rest: walk back. 10press ups before each run
2k jog
okay today was amazing, and my speed today was looking good. I could definitely use some more knee lift in there, but that should come when the proper strength levels are back in place and once i can start performing drills efficiently.Was getting tired during the last two runs as i got faster but i held my form as best as i could and hopefully i should be getting fitter the more i do them
Hey man, whats up?
Komy. Please. Please… Well. I don’t know what to say. I just want to say. What I can say is one thing. Special endurance II , I , splits are so much tiering. They kill you and make you so tierd. But you know what. They make up quite A LOT in training. I don’t know what an athlete can achieve without them. One of my old theories was that the difference between a world class athlete and a normal one was that a world class athelete is much more determined and ready to attck his SE distances than others And thats why he is world class. Anyone can do gym, speed and tempo. But not everyone is ready to stand on that SE distance start and ready to go full out regardless to what he’ll feel next. some people try to overcome the fear by improving upwards from 70% till they reach more than 95% and others will try to do small distances and try to add 10m by 10m. But come on, there are others who will JUST DO IT. I like adidas thouh
2k run
15min stretching
Form drills (anckle flicks, high knees, back kicks) x2x50m
5x70m each one faster than one before. 10press ups b4 each run and walk back for recovery
2k run
introduced some drills today and it went good, i must admit though that i felt a bit uncoordinated and im thinking mainly cause i havent done them in a long time so my body is yet to remember the biomechanics of the drills. i felt extremely tired today though during my 70s but im guessing its cause im slowly introducing speed work and its shocking my system.
flying duck: thanks for your advice man i appreciate it. special endurance is definitely the most important session of all since its what the competition is all about and i must admit that i havent done it in the past two years the way i should have, but i will definitlely get myself more and more organised as i get better. as for now, im just running with shoes on the grass and sometimes even barefoot and im taking it easy, i am not in the position to be blasting runs full out on track in spikes, and the chances are that i will be hurting myself. but its all bound to happen
flyer: i live in stones corner (coorparoo) and it takes an hour to get to UQ cause i waste time walking to bus stop, changing buses in city etc etc but im doing the park and its going good so far. thanks man
all i can say, it was beautiful, i had fun, and im ready to go back to school were things were way more organised!
Saturday 1/10
15min jog on grass
15min stretching
Form drills x2x50m (anckle flicks, high knees, back kicks)
3x30m practise runs
5x100m fast with 10pressups b4 each run, and walk back for recovery.
i decided to pick up the pace again today and things were looking good. i need to start speed work and carry on with my strength training were i left it, i hope i havent lost much in two weeks!! will see how things go tomorow…
15min jog
15min stretching
Form drills x2x100m (anckle flicks,high knees,back kicks,butt kicks) rest:walk back
Tempo 10x100m with jog back for recovery
Good session today, will keep those form drills and hopefully build on more distance as my fitness progresses. Im still feeling weak in my stride but there is nothing i can do yet, i will keep doing drills over and over, ‘repitition is the key to mastery’ and with my lifting the proper strength levels should be there. I asked my physio and he said that i could start performing leg extensions, so i will start on those immediately. I had no problem with my recovery during them tempo runs and im starting to adapt to longer sessions now. God this is taking time but there is nothing else that i can do. This week should be interesting and i should start seeing more improvements hopefully…
Lifting:
Power Cleans (with Jerks x6 at end of the set): 2x6x40, 2x6x50kg
Leg Extensions: 4x10x20kg on right leg, 4x20x5kg on left leg!!
Leg Curls: 3x20x20kg
Leg Press (Explosive): 10x80, 10x120, 10x160, 10x200, 10x240, 10x280, 10x320kg
Tempo on grass 10x100m with jog back recovery
I did my lifting before tempo today cause i started working out at eight and i wouldnt have had time to work out after my running, i dont think its bad at all doing tempo running after lifting i think it helps one losen up a bit. Anyways my physio suggested that olympic lifts and leg extensions are to be done as of this week, so i thought i didnt do too bad with the cleans for starters, but my leg extension was terrible. I couldnt lift more than 5kg on my left leg and then it would be shaking, so i decided to take the weight to minimal (5kg) and perform reps, and i will keep the lifting on my right leg the same, god that strength imbalance is dangerous and it needs to be sorted out immediately. I will be in there everyday doing the leg extensions, and my leg curl is pretty crap too (from a history of hamstreing injury) so my main target is to get those two up all the way, cause then they will serve me very good later on i know that, and then hopefully no more injuries to worry about. I still think i need to speak to my physio and see what he thought about my leg extension number, that was just ridiculous. But as far as explosive power and fitness are concerned, im guessing that im very well on target so i will keep those going and see where i can go from there. I guess i didnt lose that much strength over them two weeks afterall…
Leg Curls: 4x20x20kg
Leg Extensions: 4x10x20kg right leg, 4x20x5kg on left leg.
I had no time to do anything else! but those two are my primary goals my physio says. Apparently i felt an improvement in those today so im guessing i should hopefully see a major improvement in a weeks time, will see what happens. Anways ramadan has just started, and ill be fasting all day as of now, and since i start my finals in 4weeks time so my training time will unfortunately have to be cut real short. My main emphasis during that time (ramadan) which lasts for month is to condition my legs and sort out all those strenth imbalances before summer starts and full out training begins, so i will take this time as a good opportunity.
i havent been able to practise for the past three days since ramadan has started. been just needing that time to adapt and then things were gona be fine. i think i should be able to start again as of this afternoon. plan is alternate with lifting and tempo for the next three weeks until i sort out those strength imbalances and just maintain my fitness through my tempo, then should be able to start speed work again full out (as far as my physio suggests) so will see about that.
3k jog on grass
15min stretching
Form drills x2x100m (anckle flicks,high knees,back kicks)
Tempo 11x100m with fast jog back for recovery
Todays session was pretty good, and i was impressed with my recovery during them tempo runs, i picked up the pace during the recvoery yet i was still able to maintain the speed of the runs. Will do my lifting tomorow and will see what happens then, i think my recovery is looking good so far
3k jog on grass
15min stretching
Form drills x2x50m
3x100m @90% with walk back (slowly) for recovery
pretty interesting today, my speed i felt was picking up slowly but i could definitely feel that my knee lift is suffering. This all depends on my strength levels in my legs which is yet to be sorted, other than that, very good session today
Power Cleans (and Jerks x6): 2x6x40, 2x6x60, 2x6x60kg
Explosive Leg Press: 10x100, 10x140, 10x180kg (stopped there, sore back for some reason)
Single Leg Extensions: 4x10x20kg right leg, 4x20x5kg left leg
Leg Curls: 10x20, 10x25, 10x30kg
today was okay considering havent been lifting in more than a week, cleans went pretty good, but then by back felt a bit funny when i did the leg press so i called it off. i can feel my left leg getting stronger with the extensions and i might be able to take it up to the next level. i guess i will see how things go.
bad weather, so was dangerous doing anything else, slippery grass and stuff, but the run was very smooth and relaxing
Saturday 15/10
3k jog on grass
15min stretching
Form drills x50m
Tempo 10x100m with 10press ups b4 each run. rest:quick jog back
again the weather was terrible from the storm so all i could do was shorten the recovery time to make the workout more intense, was planning on sprinting today, but weather didnt help so will catch up on that…
