Me: AGE: 20y/o BW: 88-90kg PWR CLN: 105kg (set over a year ago) CLN & JERK: 110kg (Not done in a year) FRONT SQUAT: 130kg (possibly higher now) SQUAT: ??? (My estimated max is 163kg if that means anything) BROAD JUMP: 2m75cm (cant seem to get close to this atm) 5x DOUBLE LEG BOUNDS: 13m (1st and only attempt ever) 4kg OHB SHOT THROW: 17.5m VERT: 30"
INITIAL GOALS: 30m <3.9s
Flying 30 <3.3s
100m <12s
18m OHB shot throw
2m80cm broad jump
14m 5x double leg bounds
32" vert
180kg Squat
(i don’t have any sprint times down yet but should get some hand timed on grass times down shortly)
Basically i want to get as fast and strong as i can, currently speed is my priority with 30m being my main goal. When i return to uni after the summer i hope to join the track team and maybe compete in 60’s and 100’s if i can get to a competitive level!
I’m very new to training for speed (6 months only), My previous sports history has been in lightweight rowing when i was younger (i got to a high level), Sprint cycling and i wasted FAR too long doing the bbing sort of thing
So I’ve decided to start logging my training here. I have a log that’s been going a bit longer else where but I hope to get more input here with regards to my speed work as that’s top priority!
I think my training is ok atm but please do jump in with help and advice its all appreciated. I try and stick to a high/low template.
A bit more training info: I’ve just started using Wendler 5/3/1 template. My only concern thus far is that i ended up squatting my “5” weight 20x which i dont feel is appropriate to my goals.
when you did the med ball accels how do you do them. i do them differently without the pushup part that most use, just curious how you dothem.
what did you think of the kneeling jumps, you said they were fun, but are you going to continue using them?
im no expert but i know cf says when in the block your hips should be in front of your front foot so that you can push out. Just saying this cause i noticed that while you are in your three point stance your hips are even with the front foot
Basically i do a BLFT and as soon as i make contact with the ground after the throw i sprint after the shot. I cant do accels after the 8kg because it doesnt go nearly as far and would probably kill me, haha. I’ve not heard of the push ups technique tbh.
Hm…tbh i’ve not read anything about them, the only info ive got is in a video of louie simmons i found online, he says if he trained olympic lifter he would make them do them. Its hard to say at this stage i think they’re good for hip power and maybe less stresful on the CNS than other plyo’s. I think i’ll keep them for a bit and then make comment.
Thanks man! i was hoping people would comment about such things. I’ve not had any coaching so i’m just going with feel atm, this will change as i plan to join the track tema when uni starts again. Basically I was trying to emulate the sort of start american football players use in the combine (im now asking myself why? haha) Next time i will take your advice and change my start!
off day today, just foam rolling and stretching + watching the athletics from crystal palace London which i taped yesterday. I’m looking forward to seeing Bolt, Gay, Powell line up together at the world champs! Gay’s been really impressive thus far!
Well on Monday evening after the above W/O i decided to go back to Manchester to pick up my stuff from our flat and clean it as my placement and time there is done. I’m now back in Scotland for the summer before i go back to uni. I drove back yesterday…so 14 of the last 24 hours in the car. Yuck!
This will change my schedule some what.
Today.
am… all on grass
Track warm up
A skips
B skips
Butt kicks
Stiff legs
Groiners
Strides
lateral steps
Bicycles
x2 for 30m
30m Standing start
4.50
4.28 PR
4.34
mistimed
4.41
30m + 10kg weighted sled (from standing start)
4.91
4.94
5.00
5.06
5.03
Is it just me or do my weighted sprints seem quite close to my unresisted sprints?
Yesterday was an off day but i was still drained from it because we spent 5 hours wakeboarding/driving a speed boat which for some reason left me shattered. It was so much fun though! it was really glassy when we went out but by the end the waves had picked up and we were getting some BIG air off them in the boat!
