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No surprise, but you are looking a hell of a lot faster and smoother at this lower BW. Nice!

Training this week:

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, 5 lap time trial (6:15ish I think)

Gym warmups

Front squat: 2x10@70kgs

Hang power clean and press: 3x10@45kgs (just practising the movement still, not heavy)

10x5 high hurdle hops (2x after each set of FS/HPC&P)

Core/hamstring stuff in-between

Wed - speed endurance

1200m jog, dynamic warmup

4x250m (averaged around 34.5sec) on 12min rest

2x150m (19.3, 18.9sec) on 8min rest

Cool-down weights

VERY hard!

Thurs - gym

Fartlek: 100s-100j-100s-100j-200s-100j-100s-100j-100s-100j-200s-100j-100s-100j-100s-100j-200s (very hard!)

Gym warmup

Front squat: 2x10@75kgs

Hang power clean and press: 3x10@45kgs

5x12 repeated split lunge jumps (2x after each set of FS/HPC&P)

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

Fri - a much needed rest day

Sat - Hills

~800m jog

Dynamic warmup

3x5 DL bounds, 3x10 SL bounds (submax)

2x30m (~4sec)

6x60m (all around 8.0sec)

2x150m (21.6 (slipped), 20.6sec)

BW: 79kgs

Training has been brutal! My calves are pretty sore but otherwise feeling OK. Over the last few weeks I've been wearing Nike Free 5.0s for the running and this week I got a pair of Nike Free 3.0s. My foot still has been sore occasionally so thought I would try more barefoot running style to see what would happen, and they actually feel really good. My feet/arches feel good-tired afterwards and I've pulled up well.

Shipping to Australia with Eastbay sucks huh. You need the 20% off deals just to make it feasible! My advice is get medium size tights instead of large. Unless you already have a pair of the large Eastbay ones and know what they're like, they're not that compressive. I recently got two small pairs and they fit fine for me with a 30'' waist even though it recommends 26-28'' (and I have bigger than average legs). You want them to be tight after all, nothing worse than loose tights.

not meant to be backhanded, if you clean it up you should be able to dunk off a drop-step, which is awesome.

Haha I'm totally kidding mate. Thanks for the support. That would be badass. I jump so much worse though dribbling or holding the ball. Not unique to me of course, but I've still got quite a ways to go to on top of what I'm jumping now for the cool stuff.

How are your calves feeling atm?

Yeah pretty good, the backoff has helped. Foot is probably the thing that's bothering me the most, whenever we do bend running it flares up a little next day. But overall I'm in pretty good nick.
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Wed:

Really easy warmup on rowing machine/cross-trainer

Max ring chinup test - previous:17, today: 22 (+5) 

Max pushups- previous: 40, today: 39 (-1) ---> fatigued from pullups again! I had a few more but I just lost my position and slipped off. We do these on bars so they're a bit more challenging than floor pushups.

Thurs:

Gym - exactly the same as Tues (front squats, hang clean and press), but with 12 split/lunge jumps after front squat/hang clean and press sets.

Went home over the weekend so missed the Sat/Sun sessions, but I went down to the courts and had a jump:

<a href="http://www.youtube.com/watch?v=NIpCtP9W3z8" target="_blank">http://www.youtube.com/watch?v=NIpCtP9W3z8</a>

Sorry for the shitty phone quality. It's usually better, I don't know why it was so bad. It's hard to see my fingers but SVJ was really high today. I actually had a few that I missed that were nice, around the 34-35'' range, DSVJs about the same. The SLRVJs were probably in the area of 35''. I was just messing around with the RVJs, I actually could get a bit of speed in the SLRVJ in the last few steps, which is good but obviously the runup is a bit far atm. Still need more practice but good to see the training isn't destroying my vertical. The other positive thing is that a session like this is so easy now I've gotten fitter and have adapted to the workout frequencies. I don't get worried about getting hurt and can get more good jumps in.

Why does it say "BF" 0.11 and 0.1?

It's body fat as a fraction.

Sunday:

Drills, skipping, hurdle hops, med ball throws, core stuff with med ball, mobility ---> also had a few SVJs at 10' in-between skips, they were pretty high, maybe around 33''

Rest/transition week

We're moving into hybrid winter/summer training now, into the gym and less emphasis on BW high rep stuff, but still some fitness runs (we do a fartlek before the gym and a 3km run in the next phase). This week is a transition and also a few tests, but just the easy ones I think.

Mon:

Rowing machine/cross-trainer warmup

Max pullup test - previous:18, today: 20 (+2) 

Max dips - previous: 30, today: 28 (-2) ---> fatigued from pullups

Tues - gym:

Active warmup

Fartlek: 100s-100j-100s-100j-200s-100j-100s-100j-100s-100j-200s-100j-100s

Gym warmup

Front squat: 2x10@80kgs, 60kgs (too heavy for my wrists still)

Hang power clean and press: 2x10@40kgs (just practising the movement really, not heavy)

8x5 high hurdle hops (2x after each set of FS/HPC&P)

Core/hamstring stuff in-between

BW: 79kgs

Well my inflexible wrists unfortunately haven't resolved themselves, struggling to hold onto the weight while in the meantime my legs are asleep. It just takes repetition to try and find a comfortable spot, apparently my wrist and triceps aren't that inflexible but I'm just not used to it. Pretty happy to get 20 pullups, definitely a lifetime best.

What pace do you think the 6x200m session you did last week was? and how long were the recoveries?

220m, probably about 30sec, not flat out but around 85-90%.