11/6/12
Hills
6x40m
Plyo’s
3x5 bounds
3x10 depth jumps
Whey Creatine
Well done on your test results. They are quite impressive. I’ve been trying to PM you, but your inbox seems to be full.
15/7/2012
Creatine, Scimx Xplode.
Prehab: Massage/stretching/ART hamstrings, quads
Techical:
20xhits push trolley against wall
20x10m hits with push trolley, 50kg, 75kg.
Acceleration:
6x40m block starts. Struggling to get optimal angle, power is there though.
http://www.youtube.com/watch?v=eLRwhZkwGMM&feature=plcp
Plyometrics:
3x5 hurdle hops. Slight patellar tendon pain. Moved to the gym.
Weights:
Cleans 1x100k,110k,117.5k,120k didnt get under 120… 117.5 lift was the only technically good lift, cant keep my hips down.
Whey, creatine, banana
Massage - Deep on left calf to ease pain in the back of left knee.
16/7/2012
Running Drills.
Posture Runs.
3x3 full squats 3x3 box jumps.
Didnt quite agree with coach today, worried im gonna be tired for the weekend when I face the next stage of Bobsleigh trials
17/7/2012
REST
18/7/2012
Ok, so this was a big day, Bobsleigh push trials, anyone not hitting the standard got cut.
We had 6 pushes, and the average of our best 4 needed to be under 3.59.
So, first push I held a little back, wasn’t fully warmed up… 3.66 still had me worried. Time for the second push, went for it - 3.60. Now I was really bricking it.
At this point the coaches took us in for a pretty brutal pep talk, we werent getting through if this carried on. Then the mood changed and times were dopping all over the place. Then my 3rd push, the rain weas coming down, but I put my game face on and hit 3.51, the quickest push of the day and my ticket to the next stage.
Mission Sochi 2014 is still well and truly on!
Fantastic!! Well done
Thanks Bold!
24/7/12
Scmax hardcore+creatine.
Drills. 30m
Throws. OH toss x8 BL toss x8 Rollback and single, double, triple hop.
SPEED. grass
ACC - 5x40 uphill
ASSISTED - 60 60 60 80 80 slight slope.
WEIGHTS
Clean into Front squats. 3x5x90k
Depletion Press ups x3x90s
Notes - very sore behind left knee. Calf stretch helps.
25/7/12
Hills 8x40
Charlie Francis LI Med ball circuit.
Stretch
26/7/12
Tempo 5x200 grass. 75%
I’m so unfit atm. I’ve cut tempo volume recently, time to build it back up again I think.
27/7/12
Prehab - ART/Massage/Stretch, back of left knee
SciMx Hardcore, Creatine, Redbull
Drills
Ankling, Step overs, Running B’s
Tech push trolley
10x hits against wall.
10x10m hits, 75k
5x40m hits, 50k.
Head down
Acc 6x20m blocks
Best they’ve felt in years. back foot up the back block, two fingers further back both blocks
Max V 3xflying 30
Weights Cleans 100, 110, 110, 110, 110
Massage
28/7/12
Drills Ankling, Step overs, Running B’s out to 60m
Weights Bench press 5x90 1x100,110,115
Massage, stretch
29/6/12
REST
30/6/12
Warm up, Drills, Medball throws.
1/7/12
COMP
6 stride LJ for points - 5.88
100m - 10.7 equal PB
Relay, first leg.
2/7/12
Hills 2x4x40m
Depletion press ups, 90s rest.
John Smith multi pos. abs circuit
3/7/12
Cycle. CF medball circuit
4/7/12
AM - UB weights. Bench 3x5x100. Seated military 3x5x60k. Pull ups/reverse fly’s superset
PM
Med ball throws 8xoht,blt single, double, triple hops
SE Grass 2xsplit 200’s (150+50)
Weights LB
Front squats 3x6x90k
Stretch
GB bobseligh training weekend
6/7/12
Push track. Working on the hit and first 15m. Keeping the sled behind for 3 strides before pulling through shaved 5/100ths off a 15m
I pushed the fastest 15m, which had been my weaker part previously. 1.966 - 2/100th of the current squad best.
7/7/12
AM - Track. Wall drills, med ball throws and bounds from a block. Heavy sled dragging with ropes, mimicking the pull through.
PM - Push track. Learning to use the side handles and load.
8/8/12
AM - Push track. Hit and first 15m.
PM - Side handles and loading.
SIDE HANDLE LOADING 4-MAN BOB
Ok guys, Big update!
Last weekend were the final trials to make the ‘long-list’ GB Bobsleigh Squad, and the first time development athletes pushed against the existing squad. Top 10 on the push track qualified for October on-ice crew selection in Latvia. Top 6 also qualified for September training camp in Switzerland.
I came 5th and qualified for both. I pushed 3.54 which was disappointing. My PR puts me joint second in the push track rankings.
GB Bobsleigh has also secured full UK sport funding this year and so both trips are fully funded.
Again I’m a step closer to Sochi 2014!
Congratulations on your selection! This is terrific news!
Great to hear all your hard work is paying off.
Thanks mate. I’m over the moon. Time to work even harder 
Awesome news. well pleased for you buddy.