I am not pleased with how today went, I was feeling pretty flat and it showed on the runway. I wasn't bringing good speed to the board and I was sloppy at take-off and my first phase passes were still a tad under 5.00m, not good. It time to take a day off to refocus for Sunday's big session. My mind is telling me to GO GO GO but my body is telling me GO TO BED. I haven't slept well this week, hopefully I'll be able to get a solid 10 hours in tonight since I don't really have to get up particularly early. 

Alright day, didn't have my legs under me so I couldn't accomplish exactly what I wanted to but I still feel like I accomplished something. I started off by trying to open up my first phase seems to be be easier said then done. I had one that seemed to be close to 5m off of 9 steps but most of them were high 4's and my camera battery died early on so I couldn't really tell.
   I did "max bounding" for the first time today but I barely got 18.00m which is comparable to my "Fresh" 3 step approach so it will be interesting to see if I can go 20.00m+ On saturday with my legs under me. I was still feeling the residue of Tuesday's session+all of last week.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Standing long jump x3
First phase pass (9 steps) x5
Standing triple jump x3 (8.80m blah)
Standing five bounds x3 (14.80m blah)
Five step bounds x3 (~17.00m haha)
Max bounds x2 (~18.00m haha)
Three step HHSJ  x3 (L:14.10m, R:13.20m)
400m jog
Cool down
Evening--
45 minutes of mobility

800m jog
Dynamic mobility
Standing plate twists 3x10@33lb's
Oblique crunches 3x10@65lb's
Hanging leg raises 3x10
Pull-ups 3x5
Med-ball twists 3x10@20lb's
Abdominal pull-downs 3x10@200lb's
Good-mornings 3x8@135lb's
Podium snatch grip deadlifts 3x5@205lb's
Plank 2:35
Single-legged glute bridge 3x10
Side plank circuit x3
Evening--
45 minutes of mobility

I felt kind of beat down today, not overly surprisingly. I find that the fourth speed session in 8 days is always a tough one, today was no exception. It was the first time in I while I couldn't get over 9.00m/s but when I'm fresh next Wednesday I'll go 9.20m/s+ for sure. I am happy with my current approach speed as it's not really a limiting factor. 9.00m/s should be fast enough to jump 15.00m/s. My primary focus right now is opening up the hop phase and getting it over 5.30-5.50m.... not 4.70m as it has been since the injury.
   I did some video analysis from Sunday's first phase passes. With 9.10m/s aproach speed my hop was about 4.70m/s and the take off angle was about 11 degrees! It needs to be significantly farther than that... Can't wait to work on it.

The Good

• Good video session, opened my eyes a bit on the importance of working on my take-off

Today was one of those days that was hard to get started, feeling kind of tired and stiff. I went to the track at my usual time, around 10:30am and the track was being monopolized by an elementary school track meet so I ended up going to the Dalplex in the afternoon and doing one extended session instead of two. It wasn't ideal because of the hard surface (like to do strides on grass) but I felt a lot better after than I did before.

The Good

• Nice easy session to get some blood flowing
• Had some time to think about why my hop phase is coming up short, I think I'm not letting the shin rotate through after the plant. I used to think of pushing along the angle of the shin.

The Bad

• Lower back was sore on the right side--but it's a little better after an ice bath.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
10x100m strides
45 minutes of hurdle mobility
First phase visualization
Mobility (45 minutes)
Ice bath

Tomorrow--
Fly 10m's and fly 25m

Today was day 90 which means it has been three months since I ended the indoor season. Three months ago my knee seemed like it would never get better, I ended up jumping a meter off my pb and I was absolutely miserable and questioning if I would ever get to where I wanted to go. Fast forwarding to today I have plenty to be optimistic about. I had a huge standing 5 bound sb and 10cm pb (which I'm using as a checkpoint to see where I'm at). My season goal is going 16.00m+ which I can within 30cm of (it was a 50cm season best). Three step five bounds was good too, hit 17.70m which is an offical pb, although I have gone 18.00m+ a couple times I think they were huge faults (like a meter haha) while today I filmed my foot.
   Although everything has been going great I'm not sure how I will perform as of yet. I can't seem to transfer horizontal momentum in the hop phase and I'm still hoping less than 5.00m off of my first phase passes. This is something I'm going to hammer in over the next to jump sessions this week before I open the season. To jump 15.00m I need to approach a 5.50m hop. I am going to cue "attack the board" and "push it away" on Thursday. Overall the sum of my parts are looking great, I just need to put it all together. I also hit 9.1m/s on the runway during my second first phase pass pretty effortlessly and with no wind. That's more than enough speed to hop 5.50m, clearly the issue is systemic of my mechanics at take off. Maybe when I start working on bringing more speed to the board during drills it will help in trying to get a little bit of lift.

The Good

• Bound pb's all around (:
• Feeling good

TODAY''S WORKOUT
400m jog
Warm-up
Dynamic mobility
Runway x4 (runway, x2 with hop, x1 with hop-step)
Standing long jump x3
Standing five bounds x4 (15.70m (pb))
Three step bounds x3 (17.70m (pb))
Jogging Hop-steps x5
Nine step triple jump x4 (Didn't have much left, 12.30m ish)
Evening--
Hang-cleans 6x2@205lb's, 1x1@255lb's
Snatch pulls 6x2@205lb's
Reverse lunge 3x5@205lb's



Tomorrow

• Strides/recovery

 

Not much to say about today, took it off completely. I also had my Russian final so I'm now completely bilingual... I wish haha здраствуй, у меня зовут Данеел, Я живу в Галифаке! Feeling pretty good overall, and the weather has been 20+ and sunny for the past two days (hopefully tomorrow too!)

TODAY'S WOKROUT
Light mobility

Tomorrow

• Technical, weights