I took today pretty much off to recover, tomorrow will be a light stimulus before the meet on Saturday. My knee was a tad tender from jumping yesterday but not too bad, I throw some ice on it now it's feeling a little better. I'm feeling a little sore still from the meet last week but I'm hoping that another light day and a couple good nights sleep will do me a world of good. I have no class tomorrow some I'm going to do all my upcoming assignments so I can sleep in Saturday morning with no worries at all.

TODAY'S WORKOUT
600m jog
Dynmaic mobility
Static stretching
Rolling

Today was my first technical day all season (finally!). The pit was closed but I worked on first phase passes mostly. I definitely felt rusty but hopefully it will come back soon. I am trying to remember what these drills used to look like so I can compare but to be honest I have never felt technically sound so I'm probably no worse off than I was before. As soon as the elasticity returns to my legs I should be able to jump 14 low and I'm hoping with some posture improvement I'll be 14m high.
Knee didn't hurt, it might be a tad tender at the moment but so slightly that I'm wondering if it is at all. I'll throw some ice on it anyway before bed and I'm sure it will be good as new in the morning. Tomorrow is a rest day then a light stimulus on Friday and compete on Saturday. I will be happy with a 14m+.

TODAY'S WoRKOUT
600m jog
Warm-up
Dynamic mobility
Runways x3 (1.15, 1.15, 1.14)
Seven step bounds x4
Nine step first phase pass x5
5 step Hop-step x3
7 step hop-step x3
Hops (right side) 3x5

TODAY'S WORKOUT
800m jog
Dynamic mobility
30 minutes hurdle mobility
Hanging leg raises 3x10
Oblique crunches 3x10@65lb's
Shoulder press 3x8@45lb's
Glute-ham raises 3x8
Pull-ups 3x5
Decline leg raises 3x10
Standing twists 3x10@25lb's
Med ball twists 3x10@20lb's
Weighted leg raises 3x10@20lb's

I feel kind of terrible and kind of great. I'm still a little sore around my hips from jumping on Saturday and even though I got about 12 hours of sleep last night I'm still feeling absolutely exhausted, I was still woken up by an alarm so tonight I'm going to bed around 8:00 and set my alarm for 9:00.
   Knee-wise I feel good, I was able to do some pretty intense bounding and hurdle hops. I felt really good--reactive--and during the bounds I really tried to bring in as much speed as possible and held it well. Tomorrow is active recovery and then the first technical day of the season.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
4x30m w/ 1.5m fly (3.98s, 3.96s, 4.95s, 3.93s)
Seven step bounds 3x5
Hurdle hops 3x5
First phase pass 3x3
Weights--
Power hang-cleans 2x2@225lb's, 1x2@23lb's, 2x2@245lb's (ox, x-)
Jerks 3x3@155lb's
Rolling
Static stretching

Today was just a travel day back from Montreal, we left at about 8:00pm last night and got back 10:00am this morning and I'm pretty exhausted. The compounded effect of lost sleep is catching up to me, definitely going to go to bed early today...

TODAY'S WORKOUT
800M jog
Dynamic mobility
Static stretching
Rolling

Well I definitely didn't jump as far as I had hoped but I'm going to just look at the positives: this is the first time that I have tripled jumped all season and I haven't had a technical practice all season and having done plyos since October. Also I wasn't even sure if I was going to be able to jump until I got my first jump in. It was rusty and sloppy and felt completely foreign and half of my jumps were more than a meter off my personal best but the road back to my former self should be a quick one, now that I know that I'm going to be able to do technical work I think I'll quickly accelerate. After 2-3 practices in the sand pit I should be ready to get into the mid 14's. It is two weeks until I jump again and I'll be hunting for the CIS autoqualifier (14.19m). Unfortunately I jump at 9:45am, it's not the greatest facility and I won't have any competition.

Jump 1- 13.64m first time jumping since August, didn't feel too bad but very raw, I was excited that my knee didn't hurt at all and that I was close to 14m.

Jump 2-13.10m My ankle buckled and I semi-bailed, felt much the same as the last one but it was clear that the lack of plyo volume has come against me

Jump 3-13.29m again kind of buckles, tried to slow things down and just focus on rhythm. Just a very rusty jump.

Jump 4-Fault I really focused on pushing out the back and stretching out the hop phase, maybe I just fluked one but when I walked it back to see how many steps into the pit it was I ballparked it at 14.10m minus a toe fault.

Jump 5-13.39m My calf cramped up half way down the runway and threw me off, had some major buckling happening off the hop and step.

Jump 6-13.45m Felt like I was trying too much, definitely need to learn how to land again.

So last night I found that triple got moved to Saturday which unsettled me at first but it's probably for the best because it gave me an opportunity to stretch out and relax coming off the bus. I had an absolutely dreadful night's sleep last night too. I jump at 11:00am which I prefer to jumping in the evening.
Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

As damaging as sitting down on a bus for 15 hours may be to the body, there's something about a road trip that seems to have set the mood for a competition, that being said, there's probably nothing worse than having to return on such a trip after under performing or being injured. I'm definitely a little bit anxious about whether my body is going to be able to stand up to a full out jump after being laid up for so long... Part of me thinks that off the hop of my first phase I might just collapse and that will be the end... Hopefully not however. I know that I'm going to be rusty, and since there's a lot of questions still about my health, the first jump is probably not going to be my finest but hopefully If I am able to withstand the pounding each jump becomes progressively more coordinated.

TODAY'S WORKOUT
15 bus trip...

Huge 30m pb today, I cut off 0.07s from my previous best and 0.10s in the last couple of weeks. I am feeling like I'm faster than ever at the moment (Still slow haha), my strength is good, technically I should be in very good shape--I haven't jumped in five months but I've still been working on posture and I think that will carry over to the runway. Tomorrow is a long bus day then I jump at 5:00pm on Saturday... I'm a little nervous about how my knee is going to hold up but I feel like if it's fine I'm physically ready for a big jump

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
3x30m (w/ 1.5m fly in) (3.89s (pb), 3.95s, 3.83s (pb))
Bounds 3x5
Hang snatch 1x2@135lb's, 1x2@155lb's, 1x2@165lb's
Rolling
Stretching

I had a bit of a headache today for some reason and a little tired but it was just a active recovery day. I kept things light and the knee feels good... If a knee ca ever feel "good", because is an absence of pain really the definition of "Good"?

TODAY'S WORKOUT
800m jog
Warm-up
45 minutes hurdle mobility
Hanging leg raises 3x10
Lunge med-ball twists 3x10@20lb's
Decline twisting leg raises  3x10
Standing twists 3x10@25lb's
Romanian leg lifts 3x10@20lb's
Abdominal pull-downs 3x10@200lb's
Static stretching
Rolling
Physio exercises

Today was a day dedicated to testing my knee to see if I would be able to compete this weekend which I think I will be, I got up to a seven step approach in flats with no pain and I didn't feel like I was in danger of taking things too far. I probably would have tried an even faster approach if space allowed but I was stuck on a pretty small court.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Warm-up
Fast strides x3
Standing long jump x3
Standing broad jumps 3x3
Standing triple jump x2
Five step bounds 3x5
Three step hops x3
Three step triple jump x2
Five step triple jump x2
Weights--
Hang cleans 3x3@165lb's, 3x3@185lb's (Fast)
Jerks 3x3@135lb's Fast
Rolling
Static stretching

Today was just one of those days when it's hard to get of the coach and into the gym. I tried to do the core circuit I had planned this morning after breakfast but I really wasn't feeling it so I ended up just jogging a couple laps and stretching--that's the nice thing about working out in the morning, there's enough time for a second go later in the day. I went again before supper, still feeling kind of flat, but I got through it this time. I think my body is telling me to rest up but I wouldn't to at least do something today opposed to just sit around and stiffen up. I'm optimistic about the condition of my knee and I'm going to test it out a little bit tomorrow.

TODAY'S WORKOUT
Morning--
800m jog
Dynamic mobility
Stretching

Evening--
Hanging leg raises 3x10
Oblique crunches 3x10@65lb's
Shoulder press 3x8@45lb's
Glute-ham raises 3x8
Pull-ups 3x5
Decline leg raises 3x10
Seated twists 3x10@33lb's
Abdominal pull-downs 3x10@200lb's
Side leg raises x12
Side plank x35s
Side plank raises x10
Single-legged glute bridges 3x10
Plank 2:00min
Static stretching
Rolling

Well I felt pretty good today, I tested out my knee a little bit and didn't have any pain off of three step LLRR which is the first time I have been able to do that drill since the injury. I also either tied my 10m pb or broke it by 0.01s twice which I'll definitely take... It translates to 9.1m/s which is still amazing slow--so slow I did not know it was possible to run so slow--but if I can hit 9.5m/s or close to it I think that will be fast enough to be able to jump 15.00m since I'm a power jumper and will never be reliant on my speed. That translates to a 1.05s flying 10m time and my pb right now is 1.10s so it wouldn't be too much of a stretch. But of course with only one knee it wouldn't matter if I could run 0.90s, I'm kind of feeling like a zero at the moment, I'm not sure if I should continue to push forward for this season or start planning ahead, I guess I just have to take it one day at a time.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 10m x5 (1.15, NT, 1.10, 1.10, 1.13)
Bounds 3x5
Hops 3x5 (light)
LLRR 3x5 (3 step)
Squats 3x5@275lb's (easy)
Front squats 3x6@185lb's (very easy)
Leg curls 3x8@128lb's

Today was a recovery day, I will not be competing tomorrow so instead I'm going to do some flying 10m's and try out some bounding (still avoiding inflammation). All I did today was some light mobility and rolling. Hips are a little tight but the knee is feeling pretty good at the moment

TODAY'S WORKOUT
Light bike ride
Stretching
Rolling

I wasn't feeling over special physically today but I was really focused, and because of that practice went fairly well. My 25m still aren't stellar but they are lower than they were last week and considering I maxed out my power clean two days ago I think that if I was fresh physically I would have been close to my pb--even so only 0.02 off my season best. I had one that felt stellar but it was the slowest one of all... I'm still trying to figure that one out. Bounding still didn't feel quite right so I laid off of it.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.83s, 2.80s, 2.85s, 2.81s)
Bounding 2x5
Weights--
Power hang snatch FAST 2x2@95lb's, 3x2@115lb's, 1x2@135lb's
Explosive bench 5x2@95lb's
Rolling
Static stretching
Evening--
Visualization
Light bike ride
Mobility

The knee is... Close. How close? I'm not sure exactly, but I still can't imagine being able to land off the hop first. Today was a pretty relaxed day, just a light circuit to get the blood moving. I'm hoping that I can at least do some short approach work this weekend...

TODAY'S WORKOUT
800m jog
Warm-up
Extended dynamic mobility
Hanging leg raises 3x10
Lunge-position twists 3x10@20lb med-ball
Incline dumbbell press 3x5@65lb's
Pull-ups 3x5
Bent over rows 3x8@65lb's
Standing twists 3x10@25lb's
Leg curls 3x8@125lb's
Twisting decline leg raises 3x10
Side plank x35s
Side plank raises x10
Leg raises x12
Single-legged glute bridge 3x10
Plank x12

Evening--
Light stretching
Rolling
Visualization

I had a 30m w/1.5m fly pb but it's only my second time doing it. Still, improvement is always a good thing--the weight room went pretty well too, I failed at 255lb's x2 hang cleans but considering I maxed out 235lb's the last couple times... I'll take it. This was a good confidence boost, I'm not as strong as I ideally would be but I'm strong enough to jump high 14's. Speed is the limiting factor at the moment. Overall I felt pretty good today, I'm going to take it easy and then on Thursday assess where my knee's at before I decide if I want to compete or not. I'd say right ow though, it's not looking good.
   My form broke down at 245lb's in the weight room, I'm probably not going to be lifting near max again for a while but I would like to do repeats at about that weight to really focus and sneaking my elbows under the bar and keeping I nice neutral arc without leaning forward.

TODAY'S WORKOUT
Morning--
600m jog
Warm-up
Dynamic mobility
6x30m w/1.5m fly (4.01s, 4.93s, 4.90s, 4.93s, 4.00s, 3.98s)
Standing broad jumps 3x5 (75%)
Evening--
Light bike ride
Hang power cleans 2x3@185lb's, 1x2@205lb's, 1x2@225lb's, 1x2@245lbs (form broke), 1x2@255lb's (o-), 1x2@245lb's (too deep on second, better technically), 1x2@245lb's (o-)
Jerks 3x3@135lb's
Rolling
Stretching

Today was a nice, light recovery day but it felt good to switch things up a little bit. The knee is iffy... If I had another month I think I could really find my stride but unfortunately time really is of the essence.

TODAY'S WORKOUT
800m jog
Dynamic mobility
Twisting med-ball slams 3x10
Side plank x35s
Side leg raises x12
Side plank raises x10
Glute-ham raises 3x8
Decline leg raises 3x10
Shoulder press 3x8@45lb's
Pull-ups 3x5
Weighted knee raises 3x10@20lb's
Hanging leg raises 3x10
Seated twists 3x10@33lb's
Oblique crunches 3x10@65lb's
Plank 2:00 minutes
Static stretching
Rolling

Felt a little flat, possibly because I went to the gym in the morning which never ends well. Sitting on a bus for six hours yesterday probably didn't help either. I'm going to keep the overall volume LOW LOW LOW this week and probably next week too in hopes of being able to jump this weekend or the next.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x3 (2.83, 2.83, 2.84)
Flying 10m x2 (1.15, 1.14) (8.78m/s)
Hang power snatch (FAST) 4x3@95lb's, 1x3@115lb's
Jerks 3x3@165lb's
Rolling
Static stretching

I didn't jump today, my knee wasn't feeling up to it when I was warming up-it felt like all I would be able to do would be to make things worse. Although I was originally going to cut the season if I wasn't healthy at this point now that I've been sitting around with ice on my knee all day it feels like if I do nothing to aggravate it all I week I may be able to jump next week. It's not optimal but I'm just going to try to go into "rehab" mode all week, not trying to do anything but preserve characteristics that I've already developed.

Today was a little bit of a stimulus before the "meet" but for me a "meet" is more like an opportunity to test how painful my knee is and decide if I want to shut down the season. It was my first time ever doing 30's with a flying 1.5m, I was suprised at how much faster they were compared to a static 30m but it's nice to now have a frame of reference.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
3x30m w/1.5m fly (3.92s, 3.94s, 4.04s)
Hang power cleans 4x3@185lb's
Rolling
Static stretching

Today was a recovery day, all I did was some light mobility work. This weekend is kind of like groundhog's day but instead of two more weeks of winter it will be 6 more weeks of general prep if I'm not feeling like I'm anywhere close to being able to compete. I would much rather focus on Canada Games this summer than try to get mediocre jump in this season. If I can't go off at least a seven step approach I'm clearly not going to be ready to compete in the next month.

Not a great day, my knee was really sore and flared up quite a bit during the workout. It felt bad enough that I'm now seriously considering pulling the plug on the season...

TODAY'S WORKOUT
Hanging leg raises 3x10
Lunge position twists 3x10@20lb's
Abdominal pull-downs 3x10@200lb's
600m
Warm-up
Dynamic mobility
Runways x6  (1.17s, 1.15s, 1.17s, 1.17s, 1.14s, 1.13s) (8.85m/s)

I felt wired today, it was by far the most energy I have had in a long time. Today was a pretty short workout since I'll be doing runways and probably some bounding tomorrow but it felt good. Increased my sodium intake today, might have been the reason for my extra energy.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
2x20m
2x30m
2x40m
Hang snatch 5x2@145lb's, 2x2@155lb's
Leg curls 3x8@130lb's
Hops w/ knee bend 3x10
Single leg hops 2x10
Stretching

I felt pretty good today, of course it was a pretty light workout so it's really hard to tell--I at least felt better than yesterday. I'm hoping I feel tomorrow like I did today, the knee is coming along so I think I'm going to try hurdle hops tomorrow at the lowest height. My knee tends to feel better at the end of practice and at it's worst at the beginning...

TODAY'S WORKOUT
600m jog
Warm-up 

Not a great day, just need to shake this one off and move on to the workout. I couldn't hang clean at all this morning, but now thinking back it is still more than I did on Tuesday, as pathetic as that is. I wasn't happy with my performance this morning so I went back and tried again in the evening but it didn't go any better. Tomorrow is general strength.
   I will be travelling to Moncton this weekend but I doubt I'll jump, it will just be an opportunity to do runways and maybe short approach.

TODAY'S WORKOUT
600m jog
45 minutes hurdle mobility
Hang power cleans 1x2@205lb's, 1x2@225lb's, 1x2@235lb's, 3x2@245lb's (x-, o-, x-)
Evening--
Visualization 30 minutes
Hang cleans 1x2@225lb's, 1x2@235lb's, 1x2@245lb's (x-)
Rolling

I wasn't able to do as much as I hoped but compared to other weeks I definitely felt better. Where before my knee felt really acute today it was more of a dull throb and it was only after I started doing some jumping. I wanted to do some short approach jumps but I wasn't quite there yet. When I tried bounding the second one felt a little risky so I called it.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Runways x5
Standing long jump x3
Standing triple jump x3
Five step bounds 2x5
400m jog
Static stretching
Rolling

Today was a recovery day, the next two days are going to be "up" and I have a pretty intense stretch ahead so I want to make sure I'm at my best. The knee seems to be almost healed, I'm not sure if I'll be able to do any hopping activities but at the very least I should be able to bound tomorrow. If I can I would like to work up to some 5-7 step approaches.

TODAY'S WORKOUT
10 Minute bike ride
Static stretching
Rolling

Today went really well, I was really locked in mentally.  I almost have full function back in my knee and I set a 0.5lb hang snatch pb. I really hate tying my pb so whenever I have the chance I always load on kilogram weights instead of pounds to make up a slight difference.
   I'm really looking forward to Saturday and hopefully jumping in practice for the first time. I was able to bound pain free today and do everything I wanted to except for hops--I felt like I am still a couple days away from that however I did do some single leg stability jumps which went well, very little pain.
   I have an opportunity to compete the next three weekends after this one coming up but I still don't know if I am quite there yet. I'm going to play the first meet by ear--maybe jump, maybe take a short approach or maybe nothing. The second meet I'm hoping to be able to jump at and then the third weekend, in Montreal, I'm hoping to be be at full capacity and near-peak condition. Depending if I compete at 1, 2 or 3 of those meets I could jump again two weeks later, but only if I feel I need some more full approach work since AUS championships are two weeks later and CIS are two weeks after that. My confidence is coming back slowly and I believe I'm finally ready to touch a pit!

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Accelerations--
2x20m
2x30m
2x40m
Bunny hops (w/ knee bend) x3
Twisitng hops (w/ knee bend) x3
Five step bounds 3x5
Seven step bounds 3x5
Three step hops 3x5 (right side only)
First phase passes 3x3
Weights--
Hang power snatch 1x3@115lb's, 1x3@135lb's, 1x3@145lb's, 1x2@155lb's, 1x2@165lb's, 1x2@170.5lb's
Jerks 3x3@165lb's
Explosive bench press 6x2@95lb's
Single-legged bunny hops 3x10 (w/ knee bend, each side)
Rolling
Stretching

Knee seems to be progressing linearly FINALLY. It wasn't proscribed in today's workout but I tried doing some single legged bunny hops with a deep knee bend and full knee extension. I didn't have any pain but there's still some tenderness when I start rubbing around the tendon and if I accidentally kneel or bump below my knee I pretty much fall to tears.


TODAY'S WORKOUT
800m jog
Warm-up
30 minute hurdle mobility
Hanging leg raises 3x10
Lunge-position med-ball twists 3x10@20lb's
Tempo squats 5x10 (135, 135, 155, 175, 185lb's)

I'm going to split today into two sections, the track and plyo work and weight work.  On the track I felt pretty good, I didn't have gates today but I felt like I had a lot more in the tank than I have all season. I ordered my own set of FreeLap timing gates so that will be a big bonus when they arrive. I didn't do a lot of plyos today, it was more of a rehab experience but they went well, knee extension with no pain. On Thursday I'm going to try some single leg extension and if I can do that pain free I will be able to comfortably move forward. I'm definitely on the final legs of this knee injury as long as I don't do anything stupid.
   Part 2... The weight-room. This was absolute garbage, what a pathetic showing. I didn't eat much earlier today and was pretty much running off an empty stomach so I think my blood sugar was starting to get iffy even though I did eat a banana half way through the workout. I can't remember the last time I lifting so poorly... Wait, yes I do when I tested my max power clean at the beginning of the season and lifted 225lb's haha. I'm going to chalk this up to not eating enough, not doing anything high-intensity last week and getting frustrated when I failed at 245lb's and lost my focus. Hopefully this is a one time thing...

TODAY'S WORKOUT
600m jog
Dynamic mobility
Warm-up
Flying 25m x3
Flying 10m x3
Bunny hops (w/ knee extension) 3x10
Twisting bunny hops (w/ knee extension) 3x10
Weights--
Power Hang Cleans 1x3@185lb's, 1x2@205lb's, 1x2@225lb's, 1x2@245lb's (x-), 1x2@225lb's, 1x2@235lb's (ox)
Jerks 3x3@155lb's