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How do you know with such precision that you ran 236m and stuff like that?

Cones and spotters.

Also, the standing triple jumps are done all 3 on the same leg?

No, it's done like a regular hop, step, jump. The R/L designation is just which leg we start on.

0.5m is a big PR, nice job!

Why thank you sir. Yeah it was just one of those jumps you absolutely nail and then you can't remember how you did it.

Man those quads make his calves look tiny (the lyle guy that is).

Training from 10/8/14 - 16/8/14

Sun - courts

Fast laps around court, mobility, stair sprints, drills, hurdle hops, then a whole bunch of med ball stuff (one-armed pushups, V-situps, wall bounces etc.)

Mon - technique work

1200m jog, dynamic warmup

5 sets of harness drills

5x25m starts over ladder (stride length work)

5x60m sprint over hoops (stride length)

200m sprint

Cool-down weights

Tues - gym

Active warmup, 6 lap time trial (just over 10min)

Gym warmups

Front squat: 3x10@75kgs

Hang power clean and press: 3x10@50kgs

12x5 high hurdle hops (2x after each set of FS/HPC&P)

Core/hamstring stuff in-between

Wed - speed endurance

1200m jog, dynamic warmup

Submax SL bounds

2x250m (slow) ---> my calves/shin splints started flaring up a bit and the times were saying I should stop, so I did. I hate dropping out of training though .

Cool-down weights

Thurs - gym

No fartlek, rest calves

Gym warmup

Front squat: 2x10@80kgs

Hang power clean and press: 3x10@45kgs

Core/hamstring stuff in-between (reverse leg press, concentric DL/eccentric SL ham curl, calbe hamstring pulldown, SL deadlifts etc.)

Fri - rest

Sat - also rest (I got an extra day to sort out my calves).

BW: 79.5kgs (gained a bit of weight maybe)

My calves had been bothering me again. It's just the accumulated fatigue from all this training. Everyone is nursing either soreness or are out with different injuries. Track is a flat out battle of attrition. I think they're fine, I haven't been having any other problems above the lower leg otherwise. Haven't heard a peep from quads, hamstrings, back, hips etc. That'll change once we get into summer again.

Training from 17/8/14 - 23/8/14

Sun - courts

Same as week before. Fast laps around court, mobility, stair sprints, drills, hurdle hops, then a whole bunch of med ball stuff (one-armed pushups, V-situps, wall bounces etc.)

Mon - technique work

1200m jog, dynamic warmup

5 sets of harness drills

5x25m starts over ladder (stride length work)

5x60m sprint over hoops (stride length)

200m sprint

Cool-down weights

Calves were feeling a little dead but got through OK.

Tues - gym

No run for me, warmed up on cardio machines instead.

Gym warmups

Front squat: 2x10@80kgs, 1x10@85kgs (PR of course, but I'm doing it bodybuilder style, not properly).

I just realised I haven't been logging bench in these sessions! I've been doing a set after the squats at 75kgs x 10. So Add in 3x10@75kgs for all the previous gym sessions. 

Hang power clean and press: 3x10@55kgs

Core/hamstring stuff in-between

Wed - speed endurance

800m jog, dynamic warmup

5x150m (all around 18.5-19.0sec, not bad given I'm not at 100%)

Cool-down weights

Thurs - gym

No fartlek, rest calves

Gym warmup

Front squat: 3x10@80kgs

Hang power clean and press: 3x10@55kgs

Core/hamstring stuff in-between (reverse leg press, concentric DL/eccentric SL ham curl, calbe hamstring pulldown, SL deadlifts etc.)

Fri - rest

Sat - also rest

BW: 79.5kgs (gained a little weight from return of lifting)

I can't wait for summer so this brutal winter season can be over with. It's been good though training hard and in the cold/wet. It really builds you up for summer. If I can just sort out these nagging calves I'll be set. I can do jumping activities OK but extended running has been harder. My foot also plays up a bit still. If I were to draw a graph over time the discomfort would be trending down with a few little jumps along the way. I'm sure it'll sort itself out when we cut out the longer runs.

Rest/test week coming up, there's a max bench test and a few of the previous tests but I might be taking advantage of the rest component and sitting out a few sessions. Need to get a proper deep tissue rub soon. The structure of the blocks has been [3 weeks ON/1 week REST/TEST], basically covering the calender month. So September will be the last winter block and will start to incorporate summer stuff, should look something like:

Sun - last phase of the court work

Mon - track/technique

Tues - gym

Wed - speed endurance (i.e. the hardest session of the week)

Thurs - gym

Fri - rest

Sat - sleds (over 30m instead of 100m)

Right, I forgot you're (still) running on the hill. I always stumble occasionally on the hills. Don't worry about it, but more importantly, get to a track! Need to start training on the track occasionally. If I were you I'd take the train to the nearest track next session and do a few timed/filmed runs over 100m and 200m just for a bearing on where you are at.

Pretty cool breakdown Acole! I like the diversity, reading others journals (especially those with a different "focus") can really help from differing ideas, to application, its fun to see what works for others and apply it to your training. I've actually been wanting to start some short spring training for a few months now but haven't been healthy enough for a long period of time to get back to a gpp decent enough for sprints. I think it'd really help my first step and slrvj!

Thanks man, you should definitely give it a go, I reckon you'd be a very good sprinter. Lots of fast twitch muscles playing to your advantage.

I feel the need to remind you of this post. In fact, it should be in your sig:

Listen to acole.  You have the cautiousness of an extremely fast masters athlete at the end of the season with the speed of a 14 year old girl.   If you can't run 100m in under 14 seconds then a good workout for you is to try to run 100m under 14 seconds.  5-10 times.  Every day.  Deciding not to compete until you are "fast enough" is deciding to give up.

You've gotta bump up the training man. I know you were fasting awhile ago but come on, get those reps back up. You don't realise how hard you have to push your body for even the most minimal speed gains. Also, please clarify your competing situation again. Are you in season? Are there meets on atm?

Great vid. How far are those SL bounds? They look pretty good, you're getting your leg cycling well.

Your sprinting technique isn't too bad at all. T0ddday has taught you well. As Raptor said, you might wanna watch the arms and make sure they're driving back powerfully and extending forward, keep that angle at 45deg (shorter lever moves faster). But otherwise you're getting pretty good leg extension back. That will get better and better.

In terms of the times, well, I keep saying it but I just don't think you could really expect to be much faster than you are given your training background. The 200m is fucking hard. It'll eat your soul in the last 50m if you're not racing fit. It takes ages to build up the anaerobic and aerobic capacity to become fast all the way through. So don't be disappointed. All it means is that you're not an ultra-elite talent that can run <24 sec as an adult with no sprinting training or being involved in a running sport like soccer or football. Big deal, no one is! What you do have is a great base to work from and with a solid 4-6 months training you could be a low 12s, low 25s runner. IF that's what you wanted.

But, you're training for vertical jump, so it doesn't really matter if you are a 13sec runner right now (you might change over later as you've discussed). All this cross-training is really good for your overall athleticism (as evidenced by your SL bounds and short sprints) - getting fit and increasing the speed and control you need in your run-up which is where you'll get your dunking inches.