I am very disappointed with how today went. I felt slow, lethargic, flat and just not myself. While warming up I felt pretty good and I didn't feel too bad during my first jump but after that I just felt terrible. I think a big part of it was my body isn't used to being fed so much sugar but over the last three days since I've been in Calgary I have been living off of protein bars and consuming products with added sugar. I might have been a little dehydrated too, since the air was really dry which I'm not used to, I felt like I was drinking enough but maybe not. Of course I cannot overlook the fact that I have been lazing around pretty much for the last three days. I have been doing competition warm-up's each morning but besides that I was spending most of my time just sitting around wasting time. I've been pretty much by myself this weekend too so I've been killing time just reading and watching movies in my room.
During my first jump I felt nervous, my legs a little rubbery--I usually fall victim to nerves before most competitions, no matter how big or small but they were particularly bad today. My legs felt really rubbery before the second jump and after that the nerves seemed to go away but the feeling of flatness didn't. I didn't really feel like my head was in the competition at all--between jumps my legs were heavy so I didn't want to stand, I sat down and felt kind of zoned out. I know if I felt like I did last week I could have killed it but I didn't for whatever reason. It's going to be a long trip home but I will be competing again in two weeks locally so it's time to get a week of smart training in and then a little bit of a down week beforehand--hopefully the conditions are as good as they were today and I can get the jump in that I know I'm capable of.

Jump 1- 13.97m Felt alright about that opener as long as bigger jumps were to come. Felt like the hop was high.

Jump 2-13.92m the landing was a bit messy and I was leaving some on the board but it felt about the same as the last one.

Jump 3-14.13m (2.2m/s)- felt like a 13.60m jump was very surprised that it was over 14.00m. I felt pretty flat but a little bit elated that I suddenly was 25cm from my personal best.

Jump 4-13.81m didn't feel very good and when I saw the distance I became very discouraged. Legs felt heavy.

Jump 5-12.50m felt like it was going to be a 13.70m so didn't even bother to land it... Very flat.

Jump 6-13.72m. Again a very flat jump, it actually felt better than my last couple had--I thought it might have been 13.90m's but no... A very poor jump to end a very poor day.

ahhh, this has not been a good day.
Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

I just want to jump right now! I have been resting pretty much all week and I'm as ready as I could hope for. The lingering pain in my lower back seems to be gone/pretty much gone and the inflammation in my right hamstring seems to have returned to it's resting--not overly bothersome--level. I am ready to pop a big jump, there is absolutely no reason to think that I won't. Last year at juniors I was seeded fifth going in and I ended up with a bronze medal so anything can happen. There are three guys seeded over fifteen meters and another pair who are pretty close/have the potential but who knows... I can realistically see my self going 14.50m+ maybe even 14.60m's, 14.70m's if everything goes right all it would take to have a top three finish would be for me to have a good day and a couple of guys to have not so great days. That being said, my goal is 14.50m... It's what I set as my goal for this summer way back last August. This is the time and place to do it!

TODAY'S WORKOUT

800m jog
Warm-up
Dynamic mobility
Light strides x3
Static stretching

I took today pretty light, pretty much just did a competition warm-up with some bounds. My right hamstring is a little sore so I thought it would be best not to push through the pain--I'm glad I have two days until I jump, I should be ready by then.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
3x30m in spikes
3x5 bounds
Cool down
Static stretching

I am EXHAUSTED, I am currently lying on my bed in the hotel room trying to keep myself up until at least 9:00pm... I woke up today at 4:45am Atlantic time to catch a five hour flight. Since there was a three hour time difference it was still only 9:30am when I got there. It's 8:00pm now and all I want to do is sleep, it is my only thought but I am getting up at 7:00am tomorrow to go to the track at 8:00am and I want my body to adjust to the new time zone.
Today was pretty much just a travel day but I did do a warm-up/light stretching to shake the cobwebs out. My lower back is sore but it was sore last week too so hopefully it holds up. If I can get the jump that I'm looking for this weekend I may call the season to prepare for indoors inside of trying to stay competition ready for another month.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Static mobility

Today was the last "hard" workout before Olympic trials... Though it is still a pretty light load compared to what I was doing during specific prep--five sets of runways and sub-maximal cleans. I felt pretty quick during the runs but flat in the weight-room, I still haven't fully recovered from Saturday.
I leave for Calgary early tomorrow morning, time to jump 14.50m+ !

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Runways x5
Weights--
Hang cleans 4x2@225lb's
Jerks 3x3@135lb's
Explosive bench press 6x2@95lb's
Light stretching

Took today pretty light, I was feeling pretty good in the morning when I first started working out but by the end of the day I was feeling pretty run down and tired. I think I'm might sleep for ten hours tonight, I feel like I could anyways. Tomorrow is my last day in Halifax before leaving for Calgary for Olympic Trials. I'm a little bit nervous but mostly excited, it should be a really fun experience.

TODAY'S WORKOUT
Morning--
800m jog
Warm-up
Dynamic mobility
Incline leg raises 3x10
Leg raises 3x10@15lb's
Oblique crunches 3x10@65lb's
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Pull-ups 3x5
Hanging twisting leg raises 3x8
Seated twists 3x10@33lb's
Light stretching
Evening--
8 minute bike ride
Myofascial release
Ice bath

Today was a recovery day. I went to a day camp for the Canada Games core team in the afternoon and ended up doing a brief warm-up--just a light jog and skips. I'm pretty flat from yesterday so I'm going to do the minimum amount of work this week I can without losing strength. Tomorrow will be core/more recovery.

Better than last weekend... It's the farthest I've ever jumped but unfortunately it was wind aided... I think 3.2m/s. Even so the conditions were sub-optimal, the meet was about 30 minutes delayed and it was POURING. It was so bad that 20 minutes into my warm-up I had to go indoors.. I found a little piece of rolled out surface about 10m long and did what I could until about 15 minutes before I was originally supposed to jump. I was still falling forward through the jump and my hips were back off the step phase. If I can stay upright there's another 20-30cm there for the taking. My board was pretty good but I think I was reaching, I don't have any video but it felt like my foot was out front. I'm excited to jump next week in Calgary!

Jump 1- 13.94m felt good, I had good speed at the board but my last couple of strides weren't as quick as they should have been, need to hold on.

Jump 2- 14.38m had good speed at the board and hips were in a good position but still decelerated over the last couple of strides. Falling forward at the end of the step.

Jump 3- 14.27m felt about the same but with more forward rotation.

14.50m next week..

Took today off, actually feeling pretty good about this meet... I really hope that the weather holds up but even if it doesn't I should have a pb coming!

TODAY'S WORKOUT
4 minute jog
Dynamic mobility
Static stretching

Took things light today--frustratingly so.. All I want is to go out and pound out a really hard workout but I know that's not what my body needs right now.. My lower back is a little sore on left side but it's a pain I'm familiar with and it usually doesn't bother me.

TODAY'S WORKOUT
400m jog
Light warm-up
Dynamic mobility
Tempo runs 3x60m, 1x30m (in spikes 90%)
Five step bounds 5x5
Weights--
Hang cleans 3x3@185lb's (1 jerk on last set)
Light stretching

Today was in essence an off day. I went to the track and went for a light jog and did some dynamic and static mobility but for the most part I just went easy. I was feeling pretty flat so I thought it would be best to abstain from running the 100m's I had planned. I also had a mid-week carb up.
   The weather doesn't look great for this weekend. They're calling for 15-20mm of rain... But the good news is that it seems to be evenly spread out through the day at around 0.8-1.0mm of rain per hour in the afternoon. I don't really have a frame of reference but that doesn't sound like a lot... I'm hoping that means it will be a light sprinkle/heavy mist.

TODAY'S WOKROUT
800m jog
Warm-up
Dynamic mobility
Static stretching
Myofascial release

This was good, this was a good day. The when was blowing against me while I was trying to do runways but I was very focused and seems to have a lot of speed at the board. If I can stay focused on Saturday like I did today I think that I would have the potential for a great jump. I have become to focused on the wind, a good wind can make a good jump a great one but it's no replacement for CNS fatigue. Even if the wind is negative on Saturday I'm confident that a 14.40m+ is on it's way. 14.00m on a day I felt tired and off has to be worth at least 40-50cm when I'm feeling rejuvenated.
   I was going to do some light bounding but didn't really get to it since I was feeling pretty flat after the runs. Low volume, high intensity is where it's at for the rest of the season.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Runways x5
Light bounding 4x20m
Standing five bounds x5
Weights--
Hang Snatch 3x3@135lb's, 1x3@145lb's (fast)
Jump squats 6x2@115lb's, 3x2@45lb's
Explosive bench press 6x2@95lb's

Wow, I can't believe how stiff my hips are, in particular the gluteus minimus muscle on the side of my hip. I tried rolling it out a bit (which hurt a lot!!) and hopefully it will be back to normal for tomorrow. Usually I find that my muscles recover quicker than my CNS due to the nature of high intensity training but right now my CNS feels pretty good, it's my muscles that are giving me trouble.
   I really want to focus on getting into peak condition for Saturday, I don't want to feel a little bit flat and have another weekend like this past one--I want to go out and surprise myself, jumping farther than I ever have before. Funny, even though I'm sore right now and there's no way i could jump right now this is probably the best I felt all season. Tomorrow I'm going to do some runways and light bounding. I really want to focus on attacking the ground instead of being lazy and letting my foot drop.
   I was comparing the video from this weekend to my pb and it doesn't look like I'm bringing much speed to the board at all--also I appear to have developed some bad habits on the runway which I'm going to straighten out tomorrow. For some reason I appear to be rocking when I run, maybe it had something to do with the wind but if I'm not stable running there's no way I could expect to be stable while jumping!

TODAY'S WORKOUT
600m jog
Light stretching
Leg swings
Dynamic mobility
Incline leg-raises 3x10
Leg raises 3x10@15lb's
Oblique crunches 3x10@65lb's
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Twisting incline leg raises 3x10
Standing plate twists 3x10@33lb's
Static stretching

Well I've had some time to calm down and think about yesterday and I'm feeling a little bit better. This is the first real meet of the season and I showed that even on a day that am feeling off and the conditions are rough I still can jump within a foot of my pb (fault or no fault). This whole week is going to be about recovery, today was a rest day--I'm sore around the hips from yesterday although I have definitely felt worse. I went for a light jog earlier and did some light stretching as well as had an ice bath and now I feel much better. Tomorrow will be another light day, focusing mostly on some light general strength work and mobility. I want to be in tip top shape for this upcoming week--Moncton is a nice facility, I always love jumping there so this should be fun. I guess when I wake up in the morning in will only be five days away, time creeps up fast.

TODAY'S WORKOUT

Light jog
Leg swings
Dynamic mobility
Static stretching
Ice bath

Well today was aweful... simply aweful. At first I was okay with it, and thought "oh, it's not what I had hoped for but at least I know what to fix". But now I am shocked at myself... I think that I just need to sleep it off and forget about it but I don't think sleep is going to come easy tonight. I will hopefully jump again next weekend but that's a long ways away.. I don't know if I can make it. I work at 7:00am tomorrow and I know that I am going to spend my entire shift thinking about how badly I did today.
   The conditions weren't great, the pit was away from the track and in an open field with the wind gusting extrememly quickly. I think on my farthest jump the wind was only 2.3m/s but it must have been 4+ on some of them which only strengthens how appauled I am at myself. With wind like that I should have been jumping 14.75m+ not jumping like a pee-wee girl! But to be hoest I think there's a certain point where the wind stops helping and becomes a hinderence, it was pretty hard to jump with the wind blowing sporatically forward and to the right. Frustrating.. I am hoping the rest of the season only gets better.. I actually did feel pretty flat all week especially after squatting on Tuesday, I don't think my CNS was fully recovered, that's the main reason I didn't do well, I felt flat warming up too.

Jump 1-13.34m: wasn't too impressed when I saw the distance, it didn't actually feel that bad techniqually but it was just flat.

Jump 2-Fault (14.02m) About right on 14.00m minus the fault--felt like a decent jump, I thought that they would only get better from here but that sadly was not the case.

Jump 3-Fault: About the same as the last one, but I faulted by a bit more. Felt all right techniqually but falling forward through the jump. I really need to learn to hang on to the step phase and not be in so much of a rush.

Jump 4-13.66m: Felt a little fatique on this one, tried to shake it off but wasn't able to.

Jump 5-Fault (13.78m) I though it might have been a bit farther but sadly not.

Jump 6- 13.10m: Nowhere near the board, wasn't much of a jump at all.

Considering my worst jump all indoor season was 13.78m it was a frustrating meet, hopefully next week brings better things. Today I was 62cm off my pb, I would like to least get back into the 14's

Well I took today off besides some light stretching in the Dalplex to just get everything loosened up for tomorrow. I feel good, I'm no longer nervous, just excited. I have no number in my head that I am chasing, whatever happens happens. I'm really curious to see where I am at right now.
I'm pretty much injury free--maybe a hint of tendinitis is my knees and lingering tendinitis in my right hamstring but nothing debilitating or that should even cross my mind tomorrow.
I'm light and still relatively strong, time to jump!

I didn't put up the huge numbers I would have liked in testing today but hey, two pb's can't complain. I still would like a standing triple jump pb though before this season is out, I felt pretty flat this afternoon though, I definitely wasn't myself. I vow to jump 9.40m though before this season is through!

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Standing long jump x3 (3.18m)
Standing triple jump x5 (9.35m)
Standing five bounds x3 (15.60m)
Five step five bounds x3 (18.45m)
Weights--
Hang cleans 4x3@185lb's (1 jerk on last one)
Light stretching

Today was a very light recovery day, the whole workout was done in bare feet on grass. Legs are a little rubbery from yesterday but hopefully they will be good for tomorrow.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
2x3@60m
Light stretching

Today was alright, it was a little more volume than I meant to do but as long as I take it easy tomorrow I think I should be fine still for this weekend. My short approaches weren't as far as I would have like but they felt really good--I think I was just tired.

TODAY'S WORKOUT
Morning--
400m jog
Warm-up
Dynamic mobility
Flying 25m x2

Evening
400m jog
Warm-up
Dynamic mobility
Runways x5
Seven step triple jump x2
Nine step tripe jump x3
Weights--
Squats 2x3@315lb's, 1x3@335lb's (oox)
Explosive bench press 6x2@95lb's
Light stretching

Today was a really nice day, about 20 degrees and sunny. I went to the track this morning and did some dynamic mobility and mock runways in flats (low intensity), I physically feel good, I'm a little flat from being low carb but when I spike carbs on Friday I should have more available energy.
   Went to the gym in the evening to do the usual med-ball routine, core and light stretching, feeling pretty good.

TODAY'S WOKROUT
Morning--
400m jog
Warm-up
Dynamic mobility
Leg swings
Light runways x5
Walking visualization x5
Cool down

Evening--
300m jog
Leg swings
Back throws 2x5@6kg
Front throws 2x5@6kg
Hammer releases 2x5@6kg
Standing med-ball twists 1x10@6kg
Sitting med-ball twists 1x10@6kg
Lunge-position med-ball twists 1x10@6kg
Incline leg raises 3x10
Oblique crunches 3x10@65kg
Abdominal pull-downs 3x10@170lb's
Seated twists 3x10@33lb's
Twisting hanging leg raises 3x8
Light stretching

Today was a rest day, all I did was some light stretching and myofascial release--less than a week now until the real season opener--I'm excited but a little bit nervous. I would really like to pb or at least have something positive to walk away with.

I had to do my workout early this morning since I workout until 10 tonight (and again 7-4 tomorrow) but after those two days I don't work again until Friday so I'll have plenty of time to prep for the meet this weekend. I felt pretty flat mentally but physically I was performing pretty well, depth jumps felt good and snatches weren't bad.. I could have got 165lb's if I did another set but I did an extra set anyway so I didn't want to push things.
The next few days are going to be mostly about recovery starting with an off day tomorrow.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Hop circuit
Standing stair jumps x3
Running stair jumps x4
Triple stair jumps x4
Depth jumps 3x5
Back throws 2x5@6kg
Standing bounds 2x6
Running bounds 2x6
Standing LLRLLR x2
Running LLRLLR x2
Weights--
Hang snatch 1x2@115lb's, 1x2@135lb's, 2x2@145lb's, 1x2@155lb's, 1x2@160lb's, 1x2@165lb's (ox)
Jump Squats 6x2@115lb's, 3x2@45lb's
Abdominal pull-downs 3x10@170lb's
Light bike ride
Static stretching

Sometimes it's important to know when to work and when to rest. I didn't feel too great today--flat, tired, lethargic--I didn't get much work in and it pretty much turned into an off day but if that's what my body needed then why fight it? This close to a competition block rest is more important than trying to fight through it.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Oblique crunches 3x10@65lb's
Incline leg raises 3x10
Hanging leg raises 3x8

I was feeling pretty lazy today, my shift at work got cancelled so I pretty much just lazed about for most of the day. I was feeling pretty tired at the track and my legs were heavy too but surprisingly I jumped fairly well all things considering. I had one jump over 13.00m from nine steps and they were pretty much all in the 12.80m-13.00m range.
   I felt pretty good in the weight room though, very surprisingly. I thought that my strength was going to be waayyy down from cutting down, I'm 162.25lb's at the moment. But I tied my hang clean pb and almost set a 10lb pb at 255.5lb's--I would have had it if I wasn't concerned about the overall amount of volume. I'm slimming down and my strength is about where it should be, that's a good combination.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Standing long jump x3
Standing triple jump x3
Five step bounds 3x5
Nine step triple jump x5
Weights--
Hang-cleans 2x2@225lb's, 1x2@235lb's, 1x2@245lb's, 1x2@255.5lb's (ox)
Jerks 3x3@165lb's
Light bike ride
Static stretching

There is a fine line between working hard and being stupid--unfortunately I line to play jump rope with that barrier. I don't know if I should have just gave up today and cut my workout or if I did the right thing--I guess I will know by how I am feeling tomorrow. I went to the Dalplex in the morning to do some light stretching and shake-out, then went to work from 10-7. It was about 8 by the time I got back, I was planning on running some 100m's but I was feeling absolutely terrible when I got there, I jogged a lap, realized I was doing more harm than good and went home. After eating supper I got a sudden burst of energy and ran back to the gym and finished the workout I was going to do.

TODAY'S WOKROUT
Morning--
600m jog
Light stretching
Leg swings

Evening--
300m jog
Warm-up
Dynamic mobility
2x5x100m@70%
Cool-down

Today actually went really well, I split my workout, with weights in the evening and speed in the morning and I felt great in both instances. Most of the speed work was runway work which I definitely need--my last for steps are still not fluent but the drive is getting better.
Weights went well too, I only racked up 335lb's while squatting but it felt really easy. Tomorrow will be a pretty light day, focusing mostly on recovery then if the weather holds up Thursday will be technical.

TODAY'S WORKOUT
Morning--
600m jog
Warm-up
Dynamic mobility
Flying 25m x3
Runways 2x3
Cool down

Evening
300m jog
Quick warm-up
Squats 2x3@315lb's (very easy), 1x3@335lb's (Easy), 3x3@245lb's (Fast)
Romanian deadlifts 1x5@223lb's, 2x5@245lb's
Light stretching

I felt pretty good today, I have been trying to find a way to keep my blood sugar regulated and I think I finally found a working formula. I took in 70 carbs for breakfast--yogurt, oatmeal and bread--and then I waited an hour before heading to the gym as which point I consumed an apple.  I still felt a little flat but I think it was just because I was a bit sleepy.
   I normally do med-ball throws on Monday's but I want to be completely recovered for tomorrow's workout so I did hurdle mobility instead.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Hurdle mobility (30 minutes)
Hanging leg raises 4x8
Incline leg raises 4x10
Oblique crunches 4x10@65lb's
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Lunge-position med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 1x10@6kg (Each side)
Twisting hanging leg-raises 3x8
Seated twists 3x10@33lb's
Twisting incline leg raises 3x10

I definitely needed today to recover, my legs are pretty heavy at the moment. This week was focused less on max strength and more on becoming powerful. I fear that my max lifts are all going to shrink immensely especially when I start shedding weight but if all goes to plan I will increase the elasticity of my body which is what is really important as a triple jumper.

TODAY'S WORKOUT
Light bike ride
Static stretching
Myofascial release

I didn't get everything I wanted to done today but considering it was the end of a long week I guess it wasn't bad. Moved up to nine step jumps--felt alright but nothing special distance wise... Felt technically pretty good though.
I also had a standing triple jump season best 9.37m.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Ankle multi-jump circuit
Standing long jump x3
Standing triple jump x5
Five step triple jump x3
Nine step triple jump x5
Weights--
Hang snatch 8x2@145lb's (Fast)
Jump squats 8x2@115lb's, 4x2@45lb's
Hanging leg raises 3x8

I felt pretty tired today, as I usually do by Friday--I'm not sure if it's because Thursday's are the most taxing day of the week on my CNS or because I just get run down from a full week's training but I also feel exhausted by Friday. I'm hoping I'm feeling better tomorrow morning so I can get some quality short approach jumps in--maybe off of eleven steps, we will see how things are going.
   I weighed in at 163.25lb's this morning, expecting to drop to around 160lb's now that I cut the creatine.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Oblique crunches 3x10@65lb's
Incline leg-raises 3x10
Leg raises 3x10@20lb's
Abdominal crunches 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Pull-ups 3x5@20lb's
Front throws 2x5@6kg
Back throws 2x5@6kg
Hammer releases 2x5@6kg
Standing med-ball twists 2x5@6kg (Each side)
Lunge-position med-ball twists 1x10@6kg (Each side)
Seated med-ball twists 1x10@6kg (Each side)
Myofascial release

One more month in the books, I felt pretty good today--I did the first part of my workout EARLY in the morning and then weights after work. I was pretty tired for weights but still mentioned to get them in. I felt good this morning especially considering I got up at 5:45am on six hours of sleep to get all the work in. Plyos felt good, I suspect my body weight is down.

TODAY'S WORKOUT
Morning--
600m jog
Warm-up
Dynamic mobility
Standing stair jumps x4
Running stair jumps x4
Running triple stair jumps x4
Shock jumps 2x8
Depth jumps 3x5
Single legged depth jumps 2x5
Standing bounds 4x6
Running bounds 4x6

Evening
Warm-up
Hang-clean 7x2@225lb's (Fast)
Jerks 3x3@165lb's (Fast)
Static stretching