Wednesday May 18 2011

I took today completely off due to my sore hamstring, it feels better than it did last night but I still get a shooting pain when I move it the wrong way. I did think it's too serious luckily and should only be a couple days.

Thursday May 19 2011

My hamstring was once again a little better than it was yesterday but I still wasn't able to run and could barely jump. Funny enough I was able to do weights and bounds. I'm hoping that it is pretty well healed by tomorrow.
I cut off some weight on today's leg weights to protect my hamstring I also did a low plyo volume.

TODAY'S WORKOUT

Warm-up
3x8 depth jumps
6x5 bounds
Cool down
Weights--
Hang Cleans--1x5@155lb's, 2x5@185lb's, 1x5@195lb's
Staight-legged deadlifts 4x5@135lb's
Incline dumbbell press 4x5@55lb's
Pull up's 4x5@body weight+15lb's (~178lb's)

Monday May 16 2011

Today was supposed to just be an ab circuit but I couldn't help but do some mechanical stuff, nothing too strenuous--five running steps and a hop.

TODAY'S WORKOUT
Warm-up
4x6x10 ab circuit
6 five step hops

Tuesday May 17 2011

I had a little bit of a scare today, my hamstring was sore for most of practice then on the last run it completely gave out and I felt it pop. My initial reaction was "oh no, this is going to take weeks to heal" but after icing a bit  it doesn't seem as bad as I originally thought, more of a really bad cramp then anything. I think poor running mechanics are likely to blame.

TODAY'S WORKOUT

Warm-up
3x35m (4.53s)
2x60m (7.53s)
1x80m (10.03s)
1x100m (12.35s, hamstring gave out near the end)
 

   My legs feel pretty rubbery right now, after competing yesterday and jump practice today. I think I did eight, eight step triple jump's. Each one seemed to get better and I ended up jumping just a tad under 12.50m. I feel like I'm starting to get a stronger comprehension of how it should feel technically. I can't wait to jump next Sunday fresh and with Saturday taken completely off.
   The funniest thing happened today during practice. There was a track meet put on for younger kids, there must have been at least 500, and a couple of them seemed to be interested in what I was doing. It was kind of a cool feeling being looked up to like that for a change, I even think I taught a thing or two about long jump to a couple of them--perhaps they will someday become the next generation of jumpers in Nova Scotia

TODAY'S WORKOUT

Warm-up
Standing long jump x3
Standing triple jump x3
Eight step triple jump x8
Weights--
Jump Squats 8x2@135lb's
Deadlifts 2x5@245lb's, 1x5@255lb's

Well definitely not the performance I was looking for 6.27m but I think there is potential. I was literally leaving 30cm in the sand, I was going straight from take-off position to landing phase and left a full 30cm in the sand on every jump, I should have been jumping 6.60m. I guess the conditions are sub-par, it's the first meet of the season, eight degrees outside and I haven't worked on long jump in almost a year.
My take-off was atrocious, I felt like a kid in grade 8 running and jumping with absolutely no technique.
I definitely think I have the potential to break 6.80m this summer when I fix things up. One meet done, 7-8 left to go. It's going to be a good summer.


Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

I'm at the facility, chilling next to the indoor track to stay warm. It's definitely not warm up but it's not as cold as I feared it would be, The Weather Network says it's ten degrees right now.
I'm physically feeling as good as I could have asked for today of course shin-splints are pending and my right ankle feels like it will soon tear in half.
I'm planning on starting my warm-up at 2:15, one hour in advance. It's going to be short but dynamic to stay warm in sub-par conditions. At least it doesn't seem to windy but it may or may not rain.

Warm-up:
Jog 400m
Half height skipping 3x10m
3x60m (light)
A skip 1/1/1x10m
B skip 1/1/1x10m
Doubles 1 each side 10m
Fast leg 1 each side 20m
Ankle hops 2/2/3
3x60m
Runways (3 depending on how they are)
1-2 five step jumps depending on how they feel shin-wise

Goals: 1. Set a pb
2. Jump 6.60
3. Jump 6.75
Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

Thursday May 12 2011


Today was a VERY light workout, minimal plyos and cleans in the gym afterwards. There is nothing really to say about it, it is what it is.

TODAY'S WORKOUT

Warm-up
3x6 depth jumps
3x5 bounds
3x3 pop ups
2x5 take offs
5 medball back throws
5 medball front throws
Weights--
Hang cleans 3x5@185lb's

Friday May 13 2011


I took today completely off (aside from working a nine hour shift). I'm feeling good overall but am a little nervous. I'm most nervous about the shin splint on the left side and my sore right ankle. Neither are very bad right now but they may be bad enough to hinder my performance (I hope not). The only other worry is my runway, I'm hoping 30.50m still stands true.
   I'm completely clueless to how I'll long jump, the last time I actually did a serious long jump was in McGill on January 30th. My opener felt terrible and was 6.17m I think then the next to that felt MUCH better were both faults but felt in pb range. I am much stronger and faster than I was then so here's hoping for a big one!

   Today was essentially just a competition warm-up followed by three sixties, I feel a little sore from yesterday's squats (and by sore I mean a barely noticeable stiffness). I'm a little worried that the weather won't hold up this weekend, it's supposed to be about seven degrees and raining. It has rained ever day for the past three weeks and it doesn't look like that cycle is going to end anytime soon.
 
Today's Workout

Warm-up
3x60m@80 percent
Cool down