Road to Sochi 2014

Tightness/doms in the hip flexors and groins made the last training day difficult. I’ve used EMS pulses and swimming to try and shift this. Next push training is on the 16th of June. I’ll see my coach tomorrow and get some therapy before training.

Meanwhile here is a taster of the GB training facility with discus thrower and fellow UWIC allumni Dave Coleman:

//youtu.be/AAa2mDfd7zc

Perhaps I am wrong, but Fasuba appears in this video, no? Last news I had about him was that he had joined the army, is this correct? Anyway, your journal sounds interesting! Keep us updated then! :slight_smile:

He is in the navy, he says he is still working with Pierre. Thoroughly nice guy!! He is in the helmet at 0.22, his wife and young child are watching also.

5/6/12

Weights UB

Scimax x-plode hardcore 10g Creatine 3g

Close grip bench 5x90k,100,100,100 + 8x60 closer grip. Abs between sets
Seated military press 3x5x60k

Reverse fly’s + pull ups superset 2x8

Whey+Yoghurt+Banana shake

6/6/12

Scimax x-plode hardcore 10g Creatine 3g Redbull

Therapy

ART on sore hip, illiaspoas I believe

Technical

bob cart

5 hits against wall
5x20m hits from block 50kg 2x75kg

Acc

Blocks, 4x20.

Iliopsoas hurting, cut the session.

Weights/Plyos

Full squat 5x5x130k + 5x5xdepth jumps

Cleans 2x100k

Hypes 2x10x25k

Seated calf raises 3x29x70k

Snickers, Whey, Creatine

iliopsoas - Ice 5mins, ems pulsing 20mins. Repeat.

7/6/12

Rehab Iliopsoas AM/PM

Ems - 5mins pulsing 5mins- light contractions 5mins pulsing.
Kneeling stretch with 5 isometric contractions.

Scimx xplode, creatine

Weights UB

Close Grip bench 3x90,100,100 + 3x3 jump press ups + Abs
10xweighted dips 15k

Seated military press 3x5x60k + Abs

Weighted pull ups 3x8x15k

Banana Whey Creatine

8/6/12

Rehab Iliopsoas AM/PM

Ems - 5mins pulsing 5mins- light contractions 5mins pulsing.
Kneeling stretch with 5 isometric contractions.

Scimx xplode, creatine

Tempo/Medball/Plyo’s

5x100 50%

OH toss x8
Underarm toss x8
Push toss x5

5x10 vertical bounds
5x20 skips

Weights LB
RDL 3x8x140k
Hang Clean 3x2x90k
Barbell hip thrust 2x8x140k
SL squats 2x8x60k
SL hamstring curls (plantarflexed) 3x5

2x10 depth jumps

Banana Whey Creatine

09/6/12


Rehab Iliopsoas AM/PM

Ems - 5mins pulsing 5mins- light contractions 5mins pulsing.
Kneeling stretch with 5 isometric contractions.

Scimx xplode, creatine

SE

Drills - 3xA+B skip Running A’s + B’s

3x100m tempo

160m 90% 10m 160m+60m 90%

Whey Creatine

Stretch

10/6/12

CF Low int. med ball circuit

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.

//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.

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!

www.twitter.com/benthebounce

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