sunday
80m - 40m fast accel, 40m cruise
80m - 40m gradual build up, 40m top speed
work has been hammering me over the last few weeks, and reports are due in about 10 days, so my overall work rate has dropped in terms of training. I do the occasional moderate upper body session and have been chipping away at my imbalance issues around the hip.
had a bit of a test sprint today and all felt pretty good…
tuesday
upper body routine
wednesday
jump squats
hip thrusts
saturday
tuck jumps x20
trampoline sprints 3x20stp
hip thrusts 3:20 12.5kg
jump squats 3:20 12.5kg
single leg jump 2:10 each leg 12.5kg
reverse hyper 2:20 12.5kg
the good news is that the missus has given the ok to me moving my squat rack and other associated gear into the bedroom once the cot is gone. this will improve my access no end and I expect I will start to make a lot more progress once this has been done.
also, partially inspired my rich hand, I have been coaching my dauhter a bit in the last couple of weeks. nothing too special, just giving her a few pointers on technique and getting her to run from this tree to that tree, jump up and touch these leaves, touch the ground and jump, giant steps, push ups, etc. she pretty much loves it and always talks about how she’s getting stronger and wants to be a super hero! thanks, sportacus!
if any of my huge following of loyal readers has some handy tips for training tiny kids, I’m keen to hear them… 
monday
upper body routine
tuesday
running drills
explosive push up’s
thursday
hip thrusts, 1:50, 12.5kg
jump squats, 3:20, 12.5kg
single leg hops, 2:20, 12.5kg
reverse hypers, 1:20, 12.5kg
sunday
tuck jumps, 1:40
snooki sprints, 2x40/40stp (40 accel slowly, 40 top speed)
jump squats, :10, 12.5kg, 15kg, 30kg
single leg hops, :10, 12.5kg, 15kg, 30kg
reverse hypers, :5, 12.5kg, 30kg, 30kg
monday
treadmill runs
4x300m (7kmh, 9kmg, 9kmh, 9kmh)
things are coming together well, but I am wary of increasing things too quickly. I’m enjoying these weighted reverse hypers. it’s good to finally be able to strengthen my hammies without causing injury. weather is absolutely feezing at the moment, so I’m keeping things indoors for a while…
I have tried to reply to this a few times, hopefully it works this time? Training young kidsTurn the principles into a game Squat throw and chase with a little mediball is pretty easy Hills runs - even throw a tennis ball up the hill and the first to retrieve it wins… (first to 5 balls wins?) Tempo - I find they get good and mentally like this (just keep it shorter in distance, but keep the same time, eg, 75% of max speed tops, and lets say it takes an adult 15sec for 100m, then the kids just run for 15sec, then you blow a whistle or it might be only 50m or such - same principles but as a group of kids, they typically love it) Belly starts and chasing something (keep out of blocks) In a kids playground - squat jump up and grab a monkey bar - jump over things, climb things etc - Jump over a footpath There is lots to do - just do it with a smile 
thanks, some good ideas there. a lot of that stuff I’m already doing in some form, but there is certainly plenty of new material for the future. thanks…
saturday
light upper body weights to loosen up back and shoulders
jump squats 1:20/12.5, 1:10/15, 1:5/15, 1:5/30
hip thrusts 2:30/30
tuesday
upper body routine
wednesday
jump squats 2:20/12.5, 2:10/30
single leg hops 1:10/30 (each)
single leg snatch 1:3/30 (each)
friday
walking with 40kg crate (20m)
many, many, many shot put throws (mostly underarm)
40kg crate (40m)
1x80m sprint
made a bit of a name for myself at school yesterday.
after spending all day running the shot put event, I was roped in to have a go at the staff vs students relay. there were two staff teams and two student teams. I was anchoring a group of 20-something ladies from the outside lane, while the other team was a bunch of blokes running in lane 1. by the time I received the baton the first two teams had already crossed the line, but there were two others about 20m in front of me. I took the baton and accelerated, only to see in front of me that hoards of students were standing in my lane watching the other two runners go past. I started yelling “get off the track, get off the track” and one by one they peeled back as they turned around in shock as I bore down on them. I came pretty close to cleaning a few of them up, too (of course, it never once occurred to me that I could go around them or stop).
a lot of the students and other staff were pretty shocked when they saw how fast I was going, especially those punks who were dissing me before the race! no one expected the skinny little music nerd to actually be able to run…
monday and tuesday
light upper body/core exercises (loosening sore back)
wednesday
chiro
squat 1:20/12.5
jump squat 1:10/12.5, 2:5/15, 3:3/30
hip thrust 1:20/15, 2:30/30
thursday
treadmill 3x300m @ 9kmh
left lower back has been sore from picking up those shots on friday. had some treatment on it last night and it seems to be a fair bit improved today, but not perfect.
ordered a leg extension/flexion bench last night. should be arriving early next week. that will help me get a bit of intense weight into my legs without ruining my poor spine…
saturday
mini tramp sprints - 3x40steps
hip thrusts - 3:20
wednesday
hip thrusts 3:20 20kg
back extensions 3:10
leg extensions SL 3:5 20kg
sunday
jumping squats 1:15 12.5, 3:5 30kg
hip thrusts 2:20 40kg
back extensions 2:20 10kg
leg extensions SL 2:5 40kg
monday
treadmill - 2x300 9kmh
glutes and hamstrings are shaping up really well. feeling good…
wednesday
kettle ball warm up
trampoline sprints - 1x40stp, 1x60stp, 1x80stp
back extensions - 1:10 BW, 1:5 10kg
hip thrusts (neutral to hyper-extension) - 1:20 BW, 2:30 25kg
can’t wait for the season to start. the illawong site has no mention of the winter track series on its events calendar. I hope they are still running it this season…
thursday
treadmill - 3x300m 9kmh
any good tips for loosening the glutes??
saturday
back extensions 1:10
2hrs
4x40m
back extensions 1:10, SL 1:3
hip thrusts 1:20 20kg
first two 40m sprints were with a gradual build up towards top speed, the next two were with hard accelerations as well. felt brilliant for numbers 2 and 3, but the fourth runs wasn’t so hot because I have been chatting with my father in law for a bit too long. on the upside, he was able to make a video of my last run.
hamstrings and glutes continuing to feel better than ever…
tuesday
accupuncture
wednesday
upper body/core
thursday
treadmill - 5x200m (6, 9, 10, 11, 9kmh)
pulled up a bit tight after saturday, which was disappointing (although it’s pretty clear where I went wrong). strangely enough, it was about 36 hours after my session that I started to notice that the hammy wasn’t quite right.
a bit of accupuncture really improved things and I was hoping to do a speed session today only one day late, but I felt it would be prudent to lay low or a bit, so I did a bit of tempo instead.
annoyingly enough I also seem to have developed a bit of a cough (both my daughters have been coughing for weeks 
), so I’ve been feeling a bit flat and weak the last couple of days. I’m still feeling quite positive, though. things are gradually becoming more organised and under control…
friday
hamstring therapy
saturday
back extensions - 2:10 BW, 1:5 10kg
hip thrusts - 2:20 20kg, 1:20 40kg
as I feared my cough has gotten worse and I am now properly sick. so I’ll be chugging down my remedies and staying indoors for a few days.
typical. I always get sick in the holidays… :rolleyes:
sunday
squats - 1:20 7.5, 1:20 12.5, 1:20 25
SL squats - 2:3 50
the latest therapy is working wonders on my body. the recovery from yesterday was 100% and I’m thinking of adding a bit more to my weekly program…
monday
therapy - upper back
trampoline sprints - 3x40stps (sorry robin)
feeling really good in my whole body. getting a lot of tension out and freeing up my movements. cough is recovering but I’m still not ready foor outside training. pity because the weather was quite decent today…
tuesday
muscle therapy - shoulder and hip
wednesday
squats - 2:20 12.5
explosive squats (seated) - 2:5 12.5
SL DL - 2:3 50
back extension 2:3 10
muscle therapy - quads and calves
therapy is going really well. I can feel the effects in every part of my body and my movements are becoming more and more unrestricted. left ITB/TFL is a problem area, as the right shoulder area as every muscle attached is tight.
cough is mostly gone…
friday
DL 2:3 50
SL DL 1:3 50, 1:1 55
back extension 3:3 10
previously a workout like this would have left my left lower back and hamstring tight and uncomfortable. today, however, I just feel invigorated and looking forward to my next track session.
cough is mostly gone, just in time for school…
saturday
upper body and core
sunday
drills
plyo’s
6x10m
did some digging on saturday which left me sore. it seems to be the rotation that my left hip doesn’t like. managed to fix it up pretty well with some therapy, though…
monday
tempo - treadmill 3x300 (9, 12, 9)
patella tendons were a bit tender today, most likely from the plyo’s yesterday. I suspect I was jumping forwards too much, which would add the stress of braking to the stress of landing. probably pushed my knees a bit more forward, too. I’ll aim more for height next time…
Check for trigger points just above the knee.