My quest for 6.7

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.

Why such low reps on the jsq? What times are you aiming for in the 200?

My weights workouts are actually planned out by a different coach because hes much better suited for it. But he likes jump squats in sets of 2 with 60s break between sets. Not sure what the reason is for that but I trust that he does.

I compete in the CIS, which is the Canadian university sport system. They don’t offer the 200m but instead the 300m. But they do have a 4x200m relay, which I take part of. Although I haven’t specifically been training for it, I’d like to split 22.5s as lead leg. Last year we ran 1:31, this year, we’ve got some better guys I think we can run 1:29.

3x20m, 2x60m

4x2 jump squats

Mon- 30 minutes of low EMS on the hamstrings

Tuesday- Didnt feel to great so I reduced the normal workload
3x30m from blocks
3x3 squats

Wednesday (today)- Jog, stretch and contrast sauna

Tomorrow- Chiropractic treatment
Warm up, 3x20m sub maximal

Friday- off

Sat- Compete

Meet today: decent runs, my more legitimate season opener since my last meet in november I trained through.
7.07 heats
7.04 final

Had much better start in the final, but sligthly stumbled at 10m which disrupted my rythm slightly.

Much better in terms of performance. My season has officially started and from here on in its mostly maintaining between meets to resolve what I suspect is a significant amount of fatigue.

Fastest jan opener I’ve ever run.


That’s great. Congrats! Looks to be a good season ahead for you. Good luck!!!

Thanks guys!

Tempo circuit:

superset with sets of 20 abs and 20 weighted hip thrusts

The meet that I thought I was going to compete in this weekend is not going down so I’m going to switch my planned thursdays workout for today and vice versa. It’ll give me some extra time to recover from the meet this past weekend.

3x30m blocks
1 stride

4x3 squats
3x8 leg curls

Cooldown was some jogging baton passes for our relay practice.

Jumped in the cold tub to finish things off

2x30m blocks
A couple of 4x200m baton passes at submax speed
2x60m blocks

3x8 hurdle hops

3x3 cleans

Decent work out, the track stuff was a breeze and the hurdle hops and cleans were refreshing. Another ice bath after practice.

4x20m accels
2xflying 30m

5x2 jump squats

A good stretch

Felt great today, took a clinic this weekend so I was sitting down the whole time. My legs felt really tight, so I didnt want to push anything. Just hit the high intensity and finished. Looking forward to the next meet in Montreal on the 29th. Its going to be a good one.

2x4x100m tempo

upper body (bench, pull ups)
stretch and sauna