Sunday, May 5, 2013
Well,
I didn’t really know what to expect today, would have liked to have to jumped
farther but it was very informative. From nine steps (static, no bounce, walk
in or skip, 15.4m) I was consistently in the low 12’s and my last one would
have been mid 12’s from where I took off. I was hoping to be over 13m but I’m
pretty run down at the moment so I’m not going to sweat over it. My “pb” is
13.17m, but I think that was with a skip and was during practice so it’s really
hard to compare. I will be doing more short approach jumps in the upcoming weeks
so I will have numbers to compare to. If I can get my nine step in the mid-13s
I think I’ll be in really good shape. I feel like from a full approach I could
have hit high 13’s but I doubt 14m. I’m not really going to see any improvement
on the track for another 3 weeks when I deload in the weight room and shift my
focus to Rate of force development and the track workouts will get top
priority. There is six weeks until I open the season for real, I think I’ll
definitely be over 14m, hopefully well over! I feel like as soon as my body
gets a bit of a rest I’m really going to see things come together. Next week is
another hard week, then a bit easier and the week after that is a
recovery/testing week before I had into 3 weeks of speed/technical training.
My biggest issue today was being overly
conservative on the hop phase, I think were my knee is still iffy I am
reluctant to really jump as far as possible so at least now I know what I need
to work on. I’m going to drill, drill, drill the hop until I can mentally open
it up.
The
Good
- Knee didn’t hurt
- Generally felt each jump got better
- Now I know exactly what I need to fix
The
Bad
- Not very far
- Under-hopping
- Not great posture at board
TODAY’S
WORKOUT
400m
jog
Warm-up
Dynamic
mobility
Standing
long jump x3
Standing
triple jump x1
Five
step bounds x1
Five
step triple jump x1
Nine
step triple jump x6
Weights—
Hang
clean 10x3@205lb’s
Jerks
8x3@165lb’s
Snatch-grip
deadlifts 2x5@255lb’s, 1x5@265lb’s
Tomorrow
- Recovery, tempo running, mobility
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Canadian Junior Championships 2011
Third place 13.84m
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