3x15m 3pt
2x20m 4pt
2x30m sled sprints
4x block starts
2 sets of easy cleans
I had a massage earlier today, and had dead legs a little bit. I thought it wouldnt be too bad since this session wasnt too stressful and I’ll be nice and loose on Saturday. First race of the year.
3x15m 3pt
2x20m 4pt
2x30m sled sprints
4x block starts
2 sets of easy cleans
I had a massage earlier today, and had dead legs a little bit. I thought it wouldnt be too bad since this session wasnt too stressful and I’ll be nice and loose on Saturday. First race of the year.
Tues Nov. 23rd
Huge volume today
2x4x70m with 3 mins rest between reps and 8 between sets
2x120m with 5 mins rest
plyo circuit
2x14 ankle hops
2x14 tuck jumps
3x14 tuck forward
3x16 high knee bounds
2x12 large amplitude jumps
3x8 bench press
Ran a meet this past saturday, what a disaster. 7.24s in the heats, 7.13s in the final. My blocks completely flew out from under me in the heats, and in the final they held us forever I had a terrible reaction time and my start was a complete mess.
My coach did a recap on everyone’s performance based on our testing numbers. Adding the standing touchpad 30m and the flying 30m plus standard reaction time of .15s. Turns out that this is a valid measure to reasonably predict performance. For our team, the average was +/- 0.06s based on our best performances. There were a few outliers.
Mine was +0.27s, so there was definately some issues somewhere. And I’m certain it was my start. Slow reaction, plus messed up start = slow ass time. So I’ve got to put in a bit of technical work in order to get my time down to one of those times that are below my testing numbers prediction.
Tues Nov. 23rd
Huge volume today
2x4x70m with 3 mins rest between reps and 8 between sets
2x120m with 5 mins rest
plyo circuit
2x14 ankle hops
2x14 tuck jumps
3x14 tuck forward
3x16 high knee bounds
2x12 large amplitude jumps
3x8 bench press
Ran a meet this past saturday, what a disaster. 7.24s in the heats, 7.13s in the final. My blocks completely flew out from under me in the heats, and in the final they held us forever I had a terrible reaction time and my start was a complete mess.
My coach did a recap on everyone’s performance based on our testing numbers. Adding the standing touchpad 30m and the flying 30m plus standard reaction time of .15s. Turns out that this is a valid measure to reasonably predict performance. For our team, the average was +/- 0.06s based on our best performances. There were a few outliers.
Mine was +0.27s, so there was definately some issues somewhere. And I’m certain it was my start. Slow reaction, plus messed up start = slow ass time. So I’ve got to put in a bit of technical work in order to get my time down to one of those times that are below my testing numbers prediction.
Still trying to recover from that huge volume on Tuesday and my coach throws another big one at me.
2x15m falling starts
2x20m 3pt
2x25m 4pt
4x30m 25lb sled
2x30m 20lb sled
2xflying 50m with 10lb sled
4x blocks
2x3 squats
Barely able to finish my squats I was too tired
Sun Nov. 28th
Still a tough week, training load is becoming more present than freshness.
3x flying 25m
2xflying 50m
3xstanding 35m
6x8 bounds for distance
3x10 split squat jumps
Sun Nov. 28th
Still a tough week, training load is becoming more present than freshness.
3x flying 25m
2xflying 50m
3xstanding 35m
6x8 bounds for distance
3x10 split squat jumps
what kind of timing system do you use when doing the touchpad runs?
Its some sort of equestrian system. Its an odd system but gets the job done. Misses times sometimes but other then that its good. I believe my coach payed 500 for it. 4 beams and one of the beams doubles as a touchpad.
Tuesday Nov. 30th
5x200m @ 24-25s with 8 minutes break
2x8 bench press
3x8 declined shoulder press
Tuesday Nov. 30th
5x200m @ 24-25s with 8 minutes break
2x8 bench press
3x8 declined shoulder press
Thursday Dec. 2nd
2x15m falling start
2x20m 3pt starts
2x25m 4pt starts
4x30m 25lb sled
2x30m 20lb sled
2flying 50m with 10lb sled
5x heads up block starts
So I wanted to get some heads up start action today. I’ve typically had some problems starting in race and in practice. My start never lived up to what I was capable of producing in a 4pt. 3pt or standing starts. Something must have been up. So I downloaded fundamentals 1 because in the description it talked a lot about the start. Watched it a bunch of times. Charlie’s advice for starting was awesome. I took some good pointers from it and applied it to myself. For me its an arm split issue, I take the long route up on my lead arm, as a result my lead leg tends to come out slow and I end up stopping myself. I focused on starting with very fast arm action and letting the elbow come to the side.
The difference was great. Heads up today I was blowing away my training partner, whereas usually we would battle to 15m before I pulled away. Very promising results so far, I’m going to keep reinforcing this cue.
3x8 hurdle hops
2x10 depth jumps
3x3 squats
Still feeling loaded. This should be the end of a 3 week work cycle and the rest week comes next week. We took it a little harder because the next 2 weeks the facility availability isnt so good so its almost like a built in rest period as a result. Which is good because I definitely need it before a big competition period.
Double post
Body fat tested this morning at 6.4% down from 10.9% in the summer.
The test used was an Australian sport institute one, 7 sites, arm+waist+hip girth, 2 condyle widths.
Body fat tested this morning at 6.4% down from 10.9% in the summer.
The test used was an Australian sport institute one, 7 sites, arm+waist+hip girth, 2 condyle widths.
Sun. Dec 5th
Last loading day of this cycle, time for rest now.
4x4pt 35m
2xflying 25m
8x5 bounds
3x10 step up jumps per leg
It doesnt look like much, but we stopped early on the fly 25’s, times were not the greatest. In need of some good therapy and recovery over the next week.
Double post
Thursday Dec 9th
I ended up taking tuesday off. Was starting to get sick and it was the start of a rest week so I really needed the rest.
3x15m falling start
4x20m 3pt
4x25m 4pt
Some tempo reps
2x5 squats really light
3x5 bench press
3x5 declined shoulder press
some abs
Already starting to feel better, we’ll see how sunday goes.
http://www.upmygame.com/watchv/4849/0/
One of my starts. Only video taped one and this one I ended up stumbling out pretty bad. 2 things I notice, hips arent high enough and I sink in the set position. Its been a real bad habit of mine.
A positive is that I’ve implemented Charlie’s cue of getting the hand up quickly and letting the elbow come to the side. The difference this has made is huge and measurable. Compared to start videos of last year a 30 degree change in hip angle of the lead leg and 20-30 degree improvement at the lead knee. Quite significant.
that diet must be paying off 