My quest for 6.7



Felt pretty good, although I hate doing SE runs. Tomorrow morning will be

5x3 cleans superset with drop jumps
various bounds
3x5 bench
3x5 pull ups

Taper week: in need of some serious recovery

3x20m blocks
2x60m blocks


I’m going to focus on recovery over the holiday season and get fresh for my next meet in january. Tomorrow I’m going to do some tempo and contrast sauna.


I have a weird feeling in my right knee. I’m not sure if this is acute or chronic. Its not painful or anything and I can still run on it no problems but I’d like to take care of it now before it turns in to anything major. I’ve been icing and taking some anti-inflamatories for it. Seems to be feeling better already.

1km jog
ab circuit

2x60m easy flying runs


Quick workout, starting to feel better and my knee is also doing better.

Yestedray: 1200m jog, ab circuit, stretch and sauna.
Today: 3x20m, 1x60m all submaximal, 3x3 cleans, incline bench

Happy holidays everyone


4x20m blocks

Some hang and power cleans

Today (Tuesday): 240m
3x20m blocks

3x3 squats

Have you dropped the tempo runs?

No, im still doing them, just not as frequently as I would like to. I skipped a week without them and felt like crap. This week I will be doing some for sure.

2x4x150m tempo with 100m walkback

Are you doing any plyos this comp season?

Yeah, I’m just going to be maintaining some depth jumps and bounding, very low volume. I did a poor job with plyos this season. I’ve got a decent plyo progression set up for outdoors though that I hope will change things a little.

Wow depth jumps inseason…

just maintaining them, very low volume. And they are cut out during tapers and before important comps. I dont see why I should cut them out completely.

Even at low volumes they could still take 10-21 days to recover from. I would move towards hurdle hops 3-4x5 or p skips height/distance 2x30meters.

Thanks for the advice. I’ve been doing them for some time now, and the stimulus is quite adjusted by now. If anything I will drop them completely. Not sure if I want to introduce anything new into training in my competition period.

Do that… Intro low hurdle hops shouldn’t be problem since u been doing depth jumps.


Power cleans

2xflying 30s

Jump squats

Give us more details, how many setsxreps on the jump squats? Are you doing flys during the indoor comp season etc?

Sorry, I’ve been getting pretty lazy with the log.
6x2 jump squats

Flying 30’s were just a spur of the moment thing, because the coach had timing gates set up and I hate to pass up a chance to get timed. These wont be done during comp season though, I’ll usually be hitting 60m repeats.