Road to Sochi 2014

Members Area My Training Journal
13

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.

//youtu.be/71sgmtiNDfY

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.

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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

15

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!

www.twitter.com/benthebounce

16

Fantastic!! Well done

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Thanks Bold!

18

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.

19

25/7/12

Hills 8x40

Charlie Francis LI Med ball circuit.

Stretch

20

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.

21

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

22

28/7/12

Drills Ankling, Step overs, Running B’s out to 60m

Weights Bench press 5x90 1x100,110,115

Massage, stretch

23

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.

24

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

25

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

//youtu.be/smLXfAcwXGM

26

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!

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Congratulations on your selection! This is terrific news!

Great to hear all your hard work is paying off.

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Thanks mate. I’m over the moon. Time to work even harder :slight_smile:

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Awesome news. well pleased for you buddy.

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A bit late but… mission accomplished!

http://www.teamgb.com/athletes/ben-simons

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Congrats!!! So inspiring. Thanks for sharing too.

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