Tuesday, May 7, 2013
Today was pretty light, core in the morning and hamstring mobility in the evening. I'm not feeling too bad considering what I did yesterday, hoping to be somewhat fresh for a technical session tomorrow. I'm now thinking I may try a full approach jump this weekend but we will see...
The Good
The Good
- The knee, tres bien
- Felt better than expected
The Bad
- Wasn't overly focused today
TODAY'S WORKOUT
800m jog
Warm-up
Standing twists 3x10@33lb's
Hanging leg-raises 3x10
Lunge-position med ball twists 3x10@20lb's
Decline leg raises 3x10
Pull-ups 3x10
Bent over rows 3x10@75lb's
Single-legged glute bridge 3x10
Side plank x35s
Side leg raises x10
Side plank raises x10
Plank 2:30
Evening
50 minutes of mobility
Tomorrow
- Bounds, first phase work
Monday, May 6, 2013
For a day where I was feeling... Alrightish it sure went well! Things didn't start off as planned, after I finished my warm-up I realized that I didn't have my track spikes so I power walked all the way home to get them and came back, about a 25 minute round trip. My knee and ankle were both kind of sore but I managed to get a 0.01s sb on the runway (tied pb)... A blistering 8.77m/s! But considering I didn't feel great and the wind was negative (Really apparent on some runs) I will take it. I shouldn't have any trouble hitting 9.00m/s on my approach run but the key is going to be able to do it consistently, with good posture and be able to control it.
Things in the weight room went ecxcellently, although I didn't get in all the volume I had planned but they intensity greater surpassed my goal so it makes up for it. Not much has to be said, 15lb squat pb... I'll take that any day.
The Good
TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Runways (1.18s, 1.16s, 1.14s, 1.18s (wind, blah), 1.15s, 1.15s)
Weights--
Squats 2x3@350lb's, 1x3@360lb's, 1x3@370lb's, 1x3@355lb's (ox-)
Reverse lunge 1x5@205lb's, 2x5@215lb's
Romanian deadlifts 3x5@255lb's
Bench press 2x4@175lb's, 1x4@180lb's (oox-), 1x4@165lb's
Mobility
Tomorrow
Things in the weight room went ecxcellently, although I didn't get in all the volume I had planned but they intensity greater surpassed my goal so it makes up for it. Not much has to be said, 15lb squat pb... I'll take that any day.
The Good
- Pb on the track
- Pb in the weight room
The Bad
- Less than 9m/s on the runway
- Knee was an issue
- Ankle was tender
TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Runways (1.18s, 1.16s, 1.14s, 1.18s (wind, blah), 1.15s, 1.15s)
Weights--
Squats 2x3@350lb's, 1x3@360lb's, 1x3@370lb's, 1x3@355lb's (ox-)
Reverse lunge 1x5@205lb's, 2x5@215lb's
Romanian deadlifts 3x5@255lb's
Bench press 2x4@175lb's, 1x4@180lb's (oox-), 1x4@165lb's
Mobility
Tomorrow
- General strength and mobility
Labels:
Sunday, May 5, 2013
Today mark the end of the 3rd block of training for this season. At the beginning of the season. looking ahead to today, where did I think I'd be? I can't really say. I think that best way to look at where I'm at is to break it down piece by piece. I can't say it's been a disappointing nine weeks, I'm probably about on a realistic pace.
Pretty sore today, my knee and ankle mostly. CNS-wise I'm not feeling bad but my joints are taking the worst of jumping yesterday, even though it was less than 13m. I'm hoping my body adapts quickly to this stimulus so I can't increase the volume in practice and hoping stretch my short approach into the mid 13's
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
10x100m strides on grass
Side plank 30s/30s (leg down, leg up)
2:00 min plank
Afternoon--
Light bike ride
Mobility (hip extension)
Pretty sore today, my knee and ankle mostly. CNS-wise I'm not feeling bad but my joints are taking the worst of jumping yesterday, even though it was less than 13m. I'm hoping my body adapts quickly to this stimulus so I can't increase the volume in practice and hoping stretch my short approach into the mid 13's
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
10x100m strides on grass
Side plank 30s/30s (leg down, leg up)
2:00 min plank
Afternoon--
Light bike ride
Mobility (hip extension)
Season in Review
Speed--
- Haven't really done much in the way of speed yet, my acels were starting to come along but where definitely dampened by all the heavy weight. Flying 25m's were really slow but I'm going to revisit them after them after the next block of training, in fact, they will probably be the main focus. After 1 runway session I hit 8.74m/s which is the most specific speed test, and really the only one that matters. Really hoping to get it over 9.00m/s consistently in the next block.
Max Strength
- Goal at the beginning of the season was to hit high 300's and 405lb's in a perfect world. When I tested three weeks ago I failed 375lb's on the squat but it was mostly do to my knee being too sore to push through. I have two more weeks of lifting heavy before I test again, I'm not sure if I'll get 405lb's but high 300's for sure.
Power
- Hit a power clean pb three weeks ago, 265lb's on a day my knee was really sore and I was feeling flat. My goal coming in was to hit 275lb's+ which I think is still pretty realistic. Just hit a huge power-snatch pb 2x185lb's.
Reactivity
- Power hasn't really transfered to the track yet, my 5 bounds haven't been anything special yet but I'm expecting them to pick up after deloading in 3 week.
Health
- Knee is still an issue, and is often the limiting factor in practice. What I learned from jumping yesterday was that mentally I still haven't overcome this injury and that I need to mentally allow myself to apply all the force I can generate. What's the point in getting stronger if I only apply 75% force to the ground?
Technique--
- Knee is limiting the hop phase, need to really extend it out. Haven't really done that much jumping yet allow I have started to make some big mental connections although this is a really objective area and it's hard to definitely say when progress is occurring. Need more time to really assess.
Mobility--
- Feel like I've been doing a good job with the soft tissue work but need to continue to point my hip flexors. Internal rotation is also something that I may want to look into deeper as I think I could value from trying to extend my hip ROM before training.
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
Thursday, May 2, 2013
Today started off okay-to-poor. I went to the track this morning to do some full approach runs and first phase pass. The weather was cold and the wind was strong/cycling. I wanted to work on take-off and hop mechanics but was limited by the volume I could do. I was planning on 2 runs without first phase pass and six with but knee was starting to get agitated so I shut it down after four passes. They were... Okay. I obviously wasn't going at 100%, probably more like 90% since I'm till pretty dampened from Monday's squats. The runway itself didn't feel great, not much push out the back but it something I'll work on more on Monday when I time the runs. I was sinking my hips to prep for take-off and had an obtuse shin angle on some of the take-offs.
Things in the weight-room went very well! I wanted to get 2x175lb's for power-snatch and I ended up getting 2x185lb's! I probably could have went higher too if I wasn't jumping this weekend. I'm pretty pumped, especially since this is only my third session doing them. Definitely good for 200lb's+ if I was doing an 1RM.
The Good
Things in the weight-room went very well! I wanted to get 2x175lb's for power-snatch and I ended up getting 2x185lb's! I probably could have went higher too if I wasn't jumping this weekend. I'm pretty pumped, especially since this is only my third session doing them. Definitely good for 200lb's+ if I was doing an 1RM.
The Good
- BIG snatch pb!
- Runway was fairly consistent
- Started to get a rhythm on the runway
The Bad
- Runways were slow
- Sunk hips
- Knee is a little sore afterwards
TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Runways x2
Runways w/ first phase x4
Weights--
Power-snatch 2x2@160lb's, 1x2@165lb's, 1x2@170lb's, 1x2@175lb's, 1x2@185lb's
Clean pulls 1x2@255lb's, 1x2@265lb', 3x2@275lb's
Snatch-grip deadlifts 3x5@255lb's
Mobility
Tomorrow
- Much needed rest day, mobility/recovery for Saturday's short approach meet.
Wednesday, May 1, 2013
Definitely still feeling the effects of Monday’s session. My legs didn’t have much in them today but I was working more on technique more so than trying to go for any type of plyo benefit. I tried to focus mostly on the Step-jump transition as well as the landing. I’m having trouble undoing bad habits but it came along a bit. I did seven steps into step-jump but I found that I wasn’t able to control that speed so I may move down to five next week. I started to think about it afterwards, if I’m doing seven step in the step phase that’s probably close to full approach speed from a hop-step. I may reduce the bounding next week and do more technical rehearsal drills like Hop repeats and continue to work on step jump.
The Good
TODAY’S WORKOUT
Warm-up
Dynamic mobility
Standing long jump x4
Standing triple jump x3
Standing five bounds x3
3 step five bounds x3
Seven step step-jump x5
800m jog
Mobility
The Good
- Knee didn’t hurt
- Made some technical adjustments
- Started to work on some weak points
- Very flat and tired
- Ankle got jammed up when I brought full seven step speed into the step-jump’s
- Need to work on posture
TODAY’S WORKOUT
Warm-up
Dynamic mobility
Standing long jump x4
Standing triple jump x3
Standing five bounds x3
3 step five bounds x3
Seven step step-jump x5
800m jog
Mobility
Tomorrow
- Runways, focusing on first phase mechanics/take-off, downplaying speed
- Going for a 2RM power snatch pb
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Canadian Junior Championships 2011
Third place 13.84m
