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Hey welcome aboard man,

After some reading from kelly's website, what I have understood and have gained from it is the principle ' You should follow the basic strength, explosive, strength, explosive style pattern, meaning first you would do some strength workout in the gym i.e. squatting, deadlifting, bench press, etc to train the part of the body you need to strengthen for your sport, than after gaining a certain amount of strength you would have to utilize the strength gained from the weight room by doing plyometrics, explsove oriented workout, the vertical jump, the power clean, snatch, sprints can be used as measurement tools to test your usuable strength an e.g kelly used was a person who can squat 300lb should be able to power clean 200lbs if not then he would have to do explosive type workout to bridge the gap between strength gained and usuable strength, same can be done with sprint and vertical jump. Then once you have reached the full potential usuable strength, back into the weight room to increase your weight numbers and then followed by explosive workout, but make sure to not only do gym workout alone but also do some sport specific workout e.g. for me I would have to do gym and do sprinting so as not to gain muscle mass from the gym making you heavier and as you were not doing any sport specific workout, you would not perform as much as you used to, so good to not neglect the sport specific workout with the strength and explosive workout and also with explosive workout which involves weights to do above 50% so to maintain your strength. The types of exercise would be best left to the experts on here. Acole, Raptor, LBSS would have more knowledge in to this area of training, so I would follow their advice.
Just my 2 cents regarding the suggestion.

Date: 10/10/2014
Soreness: entire lower body mainly left quad

Warm up
  same

Workout
  3 x 116m @100%
 
  Pistol squats 3 x 5
  Push ups claps 2 x 10
  Unassisted GHR 2 x 5
  Widespread sit ups 2 x 10
  Single leg calf raise (2 up, 4 down) 1 x 10

Cool down
  same

Comment
It was a windy day but calmer than yesterday, took coat in case instead of jumper so I can lay my coat down when I run, the warm ups went OK, the runs were very fast but run felt strange, the first one was fast, the second one was just as fast and the third one was very fast almost reaching the point of stumbling over, but was able to control my speed without over doing it and stumbling, then the pistol squats was good, usual off balance on first rep but accustomed to it, the push ups as hard as usual, the ghr, first rep I failed, but the rest of the reps was done, but the second set I went down as I did on the first rep but was easy, which I discovered it was the placement of my knees on the padding, if placed too forward I would be on the verge of falling over but if placed on the top of the padding or a bit back and it was easy, did the sit ups 2 sets and finished with single leg calf raises 2 up and 4 down, which is very hard. So the session was good.

Rating: 8/10

Date: 07/10/2014
Soreness: quads

Warm up
  same

Workout
  3 x 116m @100%

  Pistol squats 2 x 5
  Push up claps 2 x 10
  Unassisted GHR 2 x 5
  Wide spread sit ups 1 x 10
  single leg calf raises 2 up 4 down 1 x 10
 
Cool down
  heel walks
  stretch

Comments
It was a windy day and the grass was wet, tested it for slippery and it was a little slippery and a quite strong wind, the warm ups went OK, the run were slippery and on top of that there was a strong head wind, which was slowing me down drastically, but I made sure to keep on pushing without giving up. Then the general strength work followed after, the pistol squats were good a little rusty, but on second set it was back to normal, the pushups seemed tough for some reason but managed to get through it, then the unassisted ghr was nice and comfortable, then the wide spread sit ups were as usual and then the single leg calf raises was tough. So an alright days of work, did some resisted runs against the wind followed by some decent general strength workout.

Rating: 7/10

Date: 06/10/2014
Soreness: none

Warm up
   A skip
   B skip
   Wall butt kicks
   Lunge walks
   wobbly leg swings lol
   
Workout
   3 x 116m @100%

Cool down
  heel walks
  stretch

Comment
It was a cold, windy day and it was raining bad, tiny droplets raining fast and it was raining on my face, so I did my warm ups in my coat, wanted to do a quick one but did just about the same without mobility work. I was also expecting to do a few 400m sprints but after testing the slipperiness of the floor it didn't slip so tried first 116m run and I am running against the rain, raining on my face, so I am squinting while running and it was very fast, because of yesterdays light tennis workout, I did not slip not even once and was able to push myself forward with power but rain reduced my vision. Rested and waited to do second run, which was also fast and successful run and the last run was also nice and fast but the strides felt larger and there were moments where I felt that I was going to slip but never did, after the run it was still raining so I went home and end my workout there.

Rating: 7/10

eid mubarak, man.

Thanks mate
 

Didn't do much as usual, went out to the park to play tennis for 1 hour, which was fun. So didn't have time to do workouts today returned by walking back 1 hours walk.

Date: 03/10/2014
Soreness: calves, hamstring and quads
Fasted: Dawn to Dusk

Warm up
   same

Workout
   3 x 116m @100%
   
   Pistol Squats followed by pushup claps 2 x 6, 10
   GHR unassisted 1 x 3 (cramped calf but still pushed through not enough time)
   Widespread sit ups 1 x 10
   Calf Raises 1 x 10 (2 up and 4 down)
   
Cool down
  stretch

Comment
It was a nice day, fasted that day, the warm ups went ok not bad, the runs felt fast, the first one was fast but towards the end I was trying hard to not lose control as it took for ages to reach the finish so I was approaching the finish slow but maintained it all the way to the finish, the second one felt faster. The third was good also but tiring towards the end. Then did quick general strength main aim to focus on pistol squats which was easy both legs without hands except for the occasional balance issues and the push ups hard as usual. The widespread is good as I feel it in the hips. Then had to quickly finish by fitting the ghr but once I start my calf started cramping so ignored it and continues to do it just 3 reps and try to work the cramp out by standing, then finish with calf raises two leg 2 up and 4 down.

Rating: 7/10

Date: 01/10/2014
Soreness: none

Warm up
  A skip
  B skip
  Butt kicks
  High knee runs
  Lunge walks
  Leg swings - sideways and front ways
  Lance calf stretch
  Mobility stretch
 
Workout
   3 x 116m @100%
   
   Pistol squats 2 x 5 each leg
   Push up claps 2 x 10
   Unassisted GHR 2 x 5
   Weighted Eagle spread sit ups 1 x 10
   Single leg calf raise (2 up, 4 down) 1 x 10

Cool down
  stretch

Comment
First time back to serious training, it was a nice day a cool breeze. The warm ups was short and felt good. The runs felt nice and fast, so it's good that my speed wasn't reduced due to the injury. The start and run and maintenance was very good all the way without any stumbling. Then started the general strength workout, which the pistol squats was good no holding but right leg was too easy. The explosive push up claps was challenging as usual and the GHR was challenging also but managed to complete them and then did 1 set for rest. Good first session.
 

Rating: 8/10

100kg club

Nice job man, a beastly number to lift.