Good block technical session today in the blocks.
Did
6x20m blocks
4x60m blocks
Felt good on the starts today, felt like i’ve made some good and critical modifications to my start which was somewhat lacking before.
In the gym:
4x3 squats
Great session.
You have some really short lifting sessions how heavy were those squats?
Yeah, they have been quite short lately. Some more so then others.
Those squats were at 315lbs.
I usually have more on the list, but am so wiped I usually end up skipping it.In general though there has been less lifting this season than previous seasons.
Today:Track was closed because of exams so we’re going to do speed endurance tomorrow instead.
Cleans 4x3 superset with drop jumps
Various sets of stair jumps from running and standing and one and two legged.
On friday:
4x20m accels
2x150m
1x120m
Felt great and fast
Today:
5x20m blocks
5x60m blocks
Great session, got some good technical adjustments that felt great
In the gym:
6x2 jump squats
3x8 hypers
2 more hard workouts and then the easy stuff for a while.
On Tuesday, was feeling a cold coming on so I took it pretty easy. Did the usual:
4x20m accels
4xflying 30’s
Just took down the intensity a little bit. I finally got my last exam over with and now im feeling much better. Speed endurance workout tonight.
Today:
4x20m
2x150m
1x120m
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
squats
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.
Today:
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
stretch
sauna
3x20m
2x60m easy flying runs
squats
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
Sunday:260m
4x20m blocks
3x60m
Some hang and power cleans
Today (Tuesday): 240m
3x20m blocks
3x60m
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
abs
stretch
sauna
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.