TODAY'S WORKOUT
800m jog
Warm-up
SL Leg press 2x8@190lb's, 1x8@235lb's
Hanging leg-raises 3x10
Tempo squats 2x10@135lb's, 1x10@155lb's, 1x10@175lb's, 1x10@185lb's
Shoulder press 3x8@45lb's
Glute-ham raises 3x8@5.5lb's
Oblique crunches 3x10@65lb's
Leg curls 3x8@133lb's
Twisting Decline leg raises 3x10 

Today was a rest day, surprisingly my knee seemed to respond well to last night's workout which means I will probably move ahead and increase the intensity this week. It will be nice to start sprinting and doing higher intensity exercises again, I would also like to start getting into light plyos if I can handle knee extension without any pain.

I'm hesitant to say that my knee is coming around since I've been here countless times before, saying that it will only be another couple days and then finding that it only became inflamed again. I was able to do runways relatively pain free although I didn't try to plant. Probably wasn't getting great extension out of the back but felt pretty bouncy. I tried doing some double legged hops with a shallow knee bend, focusing on complete knee extension and it seemed to hold up alright and actually felt less sore afterwards.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Runways x7
Hang snatch 4x3@135lb's
Hang clean 4x5@165lb's
Bunny hops 3x10
Static stretching
Rolling

My knee hurt while jogging during my warm-up but the squats didn't seem to bother it much until I started going really deep. I feel like it is getting better but I'm not sure if I'll be able to do any jumping tomorrow--at the very least I'll do runways.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hanging leg raises 3x10
Lunge-position med-ball twists 3x10@20lb's
Tempo squats 5x10 (135, 135, 155, 175, 185lb's)
Incline dumbbell press 3x5@65lb's
Reverse Hypers 3x12
Glute-Ham raises 3x8
Decline leg raises 3x10
Abdominal pull-down's 3x10@200lb's
Bent-over rows 3x10@65lb's
Seated twists 3x10@33lb's
Side plank hold x35s
Side plank raises x10
Side leg raises x12
Static stretching
Rolling

Knee was kind of sore while warming up but not as acutely as it has been which may be a good sign. Squatting didn't hurt until I got up to 245lb's deep and it didn't hurt until the bottom of the movement. Tomorrow is another low intensity day then I'm hoping to finally be able to do some short approach on Saturday.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Ankle hopping circuit x5
Deep squats 1x8@225lb's, 1x8@235lb's, 1x8@245lb's
Romanian deadlifts 3x8@185lb's
Static stretching

I felt alright today, not much to say. Knee wasn't overly painful squatting but felt pretty weak. At this point I would say it's not looking good for the near future

TODAY'S WORKOUT
800m jog
Warm-up
SL Leg press 1x8@190lb's, 2x8@235lb's
Hanging leg-raises 3x10
Tempo squats 2x10@135lb's, 1x10@155lb's, 1x10@175lb's, 1x10@185lb's
Shoulder press 3x8@45lb's
Abdominal pull-downs 5x10@200lb's
Glute-ham raises 3x8@5.5lb's
Oblique crunches 3x10@65lb's
Leg curls 3x8@121lb's
Decline leg raises 3x10
Side plank holds x35s
Side plank raises x10
Leg raises x10
Static stretching
Visualization

Took today off, spent most of the day icing my knee which is still more sore than it should be... Feeling really sore from yesterday everywhere, shoulders, quads, back ect.

My knee felt a lot better today squatting than it did yesterday, maybe because I took I lengthy warm-up beforehand. But I got up to 6x285lb's without any pain although I did feel like I lacked stability. I'm hoping squatting regularly will help balance things out.
First front squat pb in a long time haha and probably the only time I've pb'd by 1lb in the weight room.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Ankle hopping circuit x5
Squats 2x6@275lb's, 1x5@285lb's
Front squats 1x8@185lb's, 1x8@195lb's, 1x8@206lb's
Romanian deadlifts 3x8
Leg curls 1x8@125lb's, 1x8@130lb's
Static stretching
Rolling

The knee was sore again today, but only after squatting... But it got really sore. I'm hoping that loading it with squats this week but abstaining from any jumping or running activities will kick-start the recovery.
   I had a Canada Games team-building type thing this morning, at least if this season does go to hell in a hand-basket I'll still have something to train for this summer. It's always been my goal to make a national team and this is a good opportunity to prove myself on the national level and bring some momentum forward for the next couple of years.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hanging leg raises 3x10 

I felt better today but my knee was the limiting factor... I couldn't do any jumping and even runways hurt. Weights also hurt. I'm going to be reverting back into a general prep type set up for the next week as I try to heal up... If I'm still not healing might have to deload completely and call this season quits.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Runways x6
Hang cleans (FAST) 3x5@165lb's, 3x3@185lb's
Jerks 1x2@185lb's
Static stretching

Felt absolutely terrible today, in every way imaginable. Went to the gym this morning to do the general strength routine I missed on Wednesday but was absolutely useless, I think this is a sign of overeaching... I tried eating a little more today and I actually don't feel as bad as I did this morning, hoping that I'm feeling better for tomorrow...

TODAY'S WORKOUT
800m jog
Static stretching
Rolling

The frustration continues, this knee is the bane to my existence--it consumes all my thoughts, and I worry every day... that it may not heal quick enough. It's even gotten to the point where I wake up in the middle of the night from dreaming about it. I would trade anything for my health at the moment...
   I wasn't able to do any plyos again today, sprints where terrible--didn't feel like I had any stability in the capsule and wasn't able to extend. I was able to do very light weights but nothing over about 70%.
   I was also feeling exhausted all day which is a little surprising considering yesterday was an off day and I didn't really do anything. Tonight seems like a good idea to get 10+ hours of sleep and "Reset" my body.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Acels--
2x20m
2x30m
2x40m
Weights--
Hang snatch 4x3@135lb's, 2x3@140lb's
Jerks 1x3@140lb's, 2x3@145lb's
Hang cleans 3x5@165lb's (FAST)
Static stretching
Rolling

Took today as a chance to recover, didn't do much to be honest--I was feeling pretty run down so I just took it as a chance to relax.

TODAY'S WORKOUT
Light stretching
Rolling

Not a good day... Knee was sore even while running and couldn't do any plyos. Hurt to lift...
   Trying not to let this one bad workout get me down but it's discouraging to say the least. I think part of the problem was that I was rubbing it all day which caused it to get inflamed.... Just keep moving forward.

TODAY'S WORKOUT
600m Jog
Warm-up
Dynamic mobility
Flying 25m x3
Flying 10m x3
Hang cleans 4x2@225lb's
Jerks 3x3@135lb's
Leg curls 3x8@135lb's
Light stretching

Felt good this morning, the knee is definitely coming around--I can't wait to be over this for once and for all--not quite sure how the rest of the week will on fold as of yet... There's even like a 3% chance I may even compete this weekend but only if I'm comfortably back to 100% by then... We will see.

TODAY'S WORKOUT
800m Jog
Warm-up
Dynamic mobility
SL leg-press 3x8@185lb's
Hanging leg raises 3x10
Tempo squats 2x10@135lb's, 1x10@155lb's, 1x10@175lb's, 1X10@185lb's
Shoulder press 3x8@45lb's
Glute-hamstring raises 3x8@5lb's
Oblique crunches 3x10@65lb's
Leg curls 2x8@130lb's, 1x8@125lb's
Decline twisting leg raises 3x10
Seated twists 3x10@33lb's
Pull-ups 3x5
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Leg raises x12
Side plank raises x10
Side plank holds x35s
Glute bridge 3x10

Evening--

Didn't have it today, wasn't feeling too special and couldn't clean 255lb's for 2 like I wanted, got the first one but missed the second catch. I was pretty disappointed at first but it has still been a very successful training block, I put 10lb's on my snatch, 10lb's on my clean and jerk and 7lb's on my clean so I can't complain. I know if I felt like I did on Thursday when I got my snatch pb I would have had a big clean today but it was early in the morning and I was a little flat. If 2x255lb's is a near miss when I'm not feeling great, that's a very good sign. I'm stronger than ever, and my knee is starting to come around. Yesterday was a very successful session considering it was my first time jumping all season. If I can hit 9.10m off a standing triple when I'm still broken and holding back then I should be able to go 9.50m+ by the end of the season (pb is 9.39m) I'm really excited to really get things going, I'm feeling more like myself than I have in a long time and know that I'm going to have a great season if I stay healthy, everything is starting to come together.

TODAY'S WORKOUT
Morning--
600m jog
Warm-up
Hang clean pulls 2x135lb's
Hang power cleans 1x3@185lb's, 1x2@205lb's, 1x2@225lb's, 1x2@245lb's, 2x2@255lb's (o-)
Clean and jerk 2x2@185lb's, 1x2@205lb's
Jerks (FAST) 3x3@135lb's
Light stretching

Evening--
10 minute bike ride
Light stretching
Mobility
Visualization

Today went fairly well, I was actually able to do some light jumping (standing long and triple) I built up with them, starting art about 60-75% and working up to near max. My best for each were about 9.10m and 3.05m which are both a ways off my pb but considering I still felt like I was holding back that last 2-3% and I haven't really been able to do anything plyometric in a while I'll take it. Especially with standing triple there is a learning curve so I'm expecting the distances to go up quick.
Runways were also fairly decent, I managed to get bang on the board on my last one (on video it looks like less than half a centimeter). I did six in total I felt like I did a better job of driving after each one.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Runways x6
Standing long x5
Standing triple x5
Standing five bounds x1
400m cool down
Static stretching
Rolling

Today was an off day, felt kind of lazy but had an exam today and had to study most of the night for another one in the morning. Hoping I'll be able to do some light jumping tomorrow!

TODAY'S WORKOUT
Static stretching
Rolling

This week was probably the best of the season so for, I set two weight room pb's today and hit my season goal for hang snatch. If I can hit my clean goal on Sunday I'll be all set to move ahead to the next stage of training. Hopefully by then my knee will also be ready... I tested it ever so lightly today doing bounds at about 40%ish, no pain but felt a little off. I am hoping I might be able to do some light stuff on Saturday, maybe standing triple and bounds if I'm lucky, if not I'll hopefully start bounding next Thursday.

TODAY'S WORKOUT
Morning
600m jog
Warm-up
Dynamic mobility
Accelerations
2x20m
2x30m
2x40m
Ankle hopping circuit x5
Bounds (LIGHT, LIGHT, LIGHT!) 5X6
Rolling

Evening
5 minute bike ride
Mobility
Hang power snatch 1x3@115lb's, 1x2@135lb's, 3x2@155lb's, 1x2@160lb's, 1x2@170lb's (pb )
Clean and jerk 1x2@185lb's, 1x2@200lb's, 1x2@210lb's
45 minutes static stretching and rolling

I felt pretty good this morning, it was a little harder getting up at 5:30am than it was on Monday but I survived. I have one more early morning tomorrow then I think I'll be back on schedule. The knee is coming along, still no jumping but getting close.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hanging leg raises 3x10
Lunge-position med-ball twists 3x10
Tempo Squats 2x10@135lb's, 1x10@155lb's, 1x10@175lb's, 1x10@185lb's
Shoulder press 3x8@45lb's
Reverse hypers 3x12
Glute-ham raises 3x10
Decline leg raises 3x10
Seated twists 3x10@33lb's
Abdominal pull-downs 3x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Bent-over rows 3x8@65lb's
Side plank hold x35s
Side plank raises x10
Side leg raises x12
Rolling
Stretching

I didn't get a great night's sleep last night so I felt kind of tired for the first part of my warm-up but actually felt pretty good once I got going. I really wanted to "test" my knee but I refrained from doing so--I think this is the first practice my knee has felt as good coming out as it did going in.
I think I'm going to try to build some sort of arch support that will fit into my spike because I feel like when I sprint my foot kind of collapses and I'm losing a lot of elastic energy.
The next two weeks are a critical part of the season, if I can hit the weight-room numbers I'm looking for and my knee heals up I could transition nicely into more explosive work in the weight room and jumping.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x3
Flying 10m x3
Ankle hopping circuit
Weights--
Hang power snatch 5x3@135lb's
Jerks 3x3@135lb's
Hang power cleans 4x3@165lb's
Explosive bench press 6x2@95lb's
Static stretching

The gym was only open 6-8 this morning so I had to get up pretty early but oddly enough I felt great! Was the best I felt doing general strength stuff all season. I have to get up early on Wednesday to do a pretty similar workout so hopefully I can capture that same feeling. If I feel as energetic I did today I may consider doing more early morning workouts in the future. I also was able to squat up to 177lb's without any knee pain which is still less than 50% of my max but I have been getting pain at the bottom with 135lb's as of late so that's a promising sign. I'm not saying that's all I could have down without pain but I know that I can do at least that much. I have a feeling that I wouldn't have really felt anything until I got to about 300lb's or so.

TODAY'S WORKOUT
800m Jog
Warm-up
Dynamic mobility

Today was alright, but not great. I want to be able to hang power clean 255lb's for doubles before I move on to more explosive weights, I came close today I got the first one and didn't try the second. Considering I have really only lifted heavy 2-3 times all season I guess I'll take it for now. I feel like if my knee wasn't bothering me a little I would have been more inclined to going all out. Clean and jerks were terrible, I was fatigued and got sloppy--failed the last rep at 210lb's, I weight I should have been able to do. I find I never lift well in the mornings anyway.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Hang power cleans 1x2@205lb's, 1x2@225lb's, 1x2@235lb's, 1x2@245b's, 1x2@255lb's (o-)
Clean and jerk 1x2@185lb's, 1x2@200.5lb's, 1x2@210lb's (ox)
Light bike ride
Static stretching

Today I did runways for the first time of the season, 17 steps put me at 31.80m which I expect will become mid 32's by the end of the season. I did 7 and 6 of them were right on the board and 1 was an outlier way behind. I didn't feel outrageously quick but I felt alright considering I was still babying my knee a little. I was going to do 8 in total but my knee was a little sore on the last one so I stopped. I'm looking forward to being healthy so I can really get into it.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Runways x7
400m cool down jog
Static stretching
Rolling

Took today as a chance to recover, my legs are still a little rubbery from all the tempo squats so it felt good to have a day without them. My knee it's about the same as it has been, not jumpable but sprintable. I'm going to use tomorrow as an oppurtunity to get in some work done on the runway.

TODAY'S WORKOUT
Leg raises x12
Side plank raises x10
Side pank hold x35s
Static stretching
Rolling

The frustration continues again, I tried to do some very light plyos but found that my knee instantly got sore again. I didn't want to do weights either, in fear of making it worse but I think that the only reason I have been having trouble with weights is because I "test" my knee and then go to the weight room. If I just accepted that my knee is sore then I wouldn't have any problem so I'm going to not "test" it for the next week.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
2x20m
2x30m
2x40m
Light bounds 3x5 (sore)
Explosive bench press 6x2@95lb's
Jerks 6x3@135lb's (Fast)
Tempo squats 5x10@135lb's (5-0-1)
Static stretching

Today was a low intensity day, just general strength. I did slow tempo squats to rehab my knee and they were fairly painful while doing them but I felt really good afterwards. I'm seeing a specialist tomorrow night so hopefully he will be able to provide some insight to jumpstart this recovery process because I'm tired of being on the precipice of being healthy... I just want to go over the edge and be able to jump without worrying if I'm making things worse... It's been a frustrating couple months and I feel really bipolar right now. I either feel really excited and look ahead to the future with optimism or become enraged at only being able to put half the work I would like to in... Only time will tell what is to come.

TODAY'S WORKOUT
800m Jog
Warm-up
Dynamic mobility
Rehab squats 5x10@135lb's

There are good days and bad days... Today was a bad day. I might just be trying to be more protective but I couldn't do weights tonight. I did one hang clean rep at 225lb's and it just didn't feel "right" in my knee so I shut it down. I was beating myself up pretty hard earlier but it's for the best. I just want to take things to the next level and become I triple jumper again but time is against me and I want to jump NOW. If I do however, I will regret it in the long run so back to rehabing...

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x2
Flying 10m x3
Hurdle hops 3x5

I don;t know what I did but I was SO sore today. My tibialis anterior muscles on both sides were really painful to walk on and my quads had seen better days as well. To be honest I think it may have been from the rehab squats I had been doing, to put more strain on the tendon I shifted more weight onto my toes--that may have been what did it.
   I just had a nice warm bath, ultrasounded my knee and am now icing before I go to bed, the knee is definitely coming along and I think I'll be able to do some light jumping on Saturday, it's incredibly frustrating, I feel great except for this one part of my body. It's hard to assess progress since I didn't strain it today but it's less tender to touch and the swelling seems to be going down. If I'm feeling particularly bold tomorrow I may try some light plyos on it because I am very comfortable with my limits at the moment and am confident that I'll be able to stuff before I suffer any major pain.

TODAY'S WORKOUT
10 minute bike ride
Rolling
Static stretching
Visualization

As expected I was feeling pretty drained from last night especially were I did most of today's workout in the morning which was about 12 hours later. My knee feels as good as it has been on "good" days so I'm excited to finally rid myself of this injury. I definitely think that I'll be able to do some short approach work next Saturday as long as I refrain from doing anything stupid until then.

TODAY'S WORKOUT
800m Jog
Warm-up
Dynamic mobility

December, now things are starting to get real. Today was kind of, technically, in a way, a meet. I really wasn't comfortable with my knee so I didn't jump, I took one five stepper before shutting it down. It wasn't really "sore" but I felt like one bad jump and it could have been. Even off five steps I held back. Instead of looking ahead to the ultimate goal this season, I'm trying to focus on the micro details--right now my goal is to get healthy this week and be able to do a technical practice on Saturday, the first one of the season. Even if I can just get up to five step triple jumps pain free then it will have been a success. Then hopefully I'll be able to get up to 7-9 steps the week after and open the season the week after. It's weird, at the moment I haven't done any real technical work yet and am very far away from being a "jumper" but I'm feeling really good right now. I can appreciate the season for one it is, a slow climb towards peaking in March. The next two weeks will be a good chance to get strong and start doing light technical stuff, focusing on coming off of the hop,which is really where I feel like I'm weak right now, I don't feel my body would be able to absorb the first phase. After that it's four weeks to really get competition ready and get 3 progressively better meets in during January. Then in February four more weeks to become explosive and really refine technically and really focus on being able to transition from the hop-step. Then finally, drop a big jump at AUS at the end of February and then jump 14.80m+ at CIS in March.
   Set a x2 hang power clean pb today which I'm quite happy with, 251.5lb's (old one 245lb's) and tied my clean and jerk x2 pb. So all in all, even though I couldn't jump, it was a good day.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Light bounding
Five step triple jump x1
Power Hang Clean (2x5@135lb's, 1x5@185lb's, 1x5@205lb's) 1x2@225lb's, 1x2@235lb's, 1x2@246lb's, 1x2@251.5lb's, 1x2@255lb's (x-)
Clean and jerk 1x2@185lb's, 1x2@195lb's, 1x2@205lb's
Frog jumps 5x5
Rehab squats (5 seconds eccentric) 2x10@135lb's, 2x5@185lb's
Static stretching
Rolling