Adarq.org

Whoa I've been slack updating. Last week:

Thurs - same marching drills as Tues w/ankle weights and 4x150m at 80-85%

Sat - 5 sets of sled dragging drills (16kgs) then 220m sprint

Sun - same indoor circuit, skipping, med ball throws, jumps, core, dunks on lower ring

Tues - marching drills with ankle weights, 4x60m 80-85%

Wed - 1200m time trial (4m30s - big improvement), fitness circuit x 2, 2 laps sprint-jog

Thurs -  marching drills and 5x150m@80-85%

BW: ~78-79kgs

These sessions have been really good. Getting fit. Running jumps are getting better as well. I just need to stay on top of all the niggles though. Shins are a bit sore with all the running volume.

And yeah, the point about having the bar still on your back on the concentric phase is a good one. But the question is - do you need that?

What if that's someone's area of weakness? Then of course yes! Like vag I agree with you about most points but you're oversimplifying the whole discussion. Different tools for different needs. Just because they don't offer the advantages of a depth jump doesn't mean they are worthless. As most sources state, they can be a great potentiation tool for short-term peaking blocks. Sure, maybe you could do jump squats or CAT full squats, but some people might psychologically respond better to the supramax load through the approximate SVJ ROM, so why not at least consider it?

that guy can go jump in a lake.

Yeah he sucks.Damn these naturally gifted athletes with their awesome genes and optimal biomechanical leverages!

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Tues:

1200m jog, dynamic warmup

100m marching drills with ankle weights x 5

4x60m 80-85%

Cool-down UB weights

Wed:

Warmup

1200m time trial - 4m50s (last  )

Circuit work:

Pullups: max

Situps: 25-30

BSS: 1x15/leg@15kgs

Dips: max

Leg overs with side twist: 15

Clawing drill: 15/leg

SL quarter squats: 15/leg@15kgs

Ring pullups: max

DB squats: 15@15kgs

Pushups: max

V-situps: 10

Fartleg:100 sprint-100 jog-100s-100j-200s-200j

Then do the whole circuit again. We eventually build up to 4 sets and 3 fartlegs 

BW: 78kgs

Two good sessions to test out my foot. It felt a bit sore during the sprints on Tues but not too bad. A bit of swelling the next morning but overall OK. The Wed session is for fitness and I really struggled during the runs. Foot wasn't too bad again, but fitness is severely lacking. Interested to see how I'll go over the full winter program getting fit. I don't think it will interfere with jumps because we still do a lot of explosive work (jumps/medball throws/sprints), and the fitness stuff isn't super long, slow stuff. Hopefully it'll also help me stop picking up these little nagging injuries as well.

Basketball court:

Warmup shootaround

5-6 DSVJ dunks on a bent ring (estimating around 9'8''-9'9'' range)

Court session:

Warmup jogs, skips

Dynamic warmup drills

Skipping: 5x20sec skips - regular, high knees, alternating single leg, straight leg bounds

Med ball throws: Overhead x 6, forward x 6, 2x25 crunch throws, 2x15 twists

2x5 DL bounds for height, 2x5 for dist, 2x20m LRLR bounds

Stretches, static holds etc.

Few more dunks afterwards

BW: 78kgs

This was a fun session. There's lots of good stuff in it. Eventually we also work in more hurdle hops and other jumps. There was a ring that's obviously been jammed on a bit and was able to throw down a two-hander off drop step pretty well. I don't know how high I was getting but damn it felt good just to dunk something. Even though the ring was a bit lower it was still cool. If I could get whatever the difference is between the ring and a 10' ring on my DSVJ I could get a (weak) two hander - fuck that would be sweet!

Got jealous of the taller guys as usual jamming off the bounce on 10'. There's one guy in particular who's such a 'weird' athlete. He has barely any muscle on his legs but he is just a freak power athlete. He can jump effortlessly off one and two legs. Always wins the jumps testing and jumped >13m in his first triple jump comp a few weeks ago. He's fast too, runs awkwardly but the coach says he's got the second fastest 0>30m of anyone he's ever coached (30+ years of coaching).

Anything on nutrition? 

I was trying to use anything i can use as a reference but couldn't find any, it is a big field. I just saw a picture of it in 2009 and there was a marking for an athletics track marking, but they removed it due to the uneven surface and slant of the field.

So what does that tell you about using it for training? In all seriousness, a two-hour round trip to the nearest track once a week for a proper timed 100m run is nothing really. It used to take me that long to get to a track sometimes. If you want it bad enough then you make it happen. Load up your phone with training podcasts and pdfs*. An hour on the train can be used quite well if you just plan a little.

*Pre-emptive response: No, I will not explain how to do this or where to get podcasts and pdfs from.

We had the week off over Easter. Went for a jog with some sprints mixed in on a grass oval on Sunday. Foot felt a bit sore initally but got better. Felt OK afterwards. Diclofenac didn't do much, but it's getting there anyway. I went to the physio again and he did more work on my calves. I think a lot of the nagging problems I've had lately are linked to tight calves. I work on them every night but just self-massaging them, haven't been foam rolling because it's awkward and I felt it wasn't doing anything. But I have been foam rolling them hard the last week or so and I think they actually respond better to that than self-massage. Will keep it up. For the record, my problem areas that pop up during high-intensity sprinting/jumping work (e.g. last few months) are:

- Tight lower back --> piriformis --> work with hockey ball and rumble roller every night

- Tight calves --> shin splints, plantar fasciitis --> roll calves hard with rumble roller, feet with softball

- Knee issues --> haven't been bothering me lately (knock on wood) but make sure hams/glutes are firing and not too much jumping in short periods.

Gym:

5 min row

Power cleans: 10@50kgs, 5@70kgs (just practicing form)

Squat: 1x6@60kgs, 1x5@80kgs, 1x5@100kgs, 1x5@120kgs

In between: usual supp ham/core exercises

Bench: 4x10@70kgs (failed last rep of last set, burned out)

In between: back/shoulder

BW: 78.5kgs

Just a do-whatever-you-want session. There's gym on Sunday then we have the whole week off until the following Sunday. That's when we start the Winter program. I only know what's happening for the first month or so:

Monday: Off

Tuesday: Track - drills and tempo

Wed: BW weights (lots of pushups, situps, chinups, pullups  - might struggle here initially)

Thursday: Same as Tuesday

Fri: Pool or Off

Sat morn: Hill sprints

Sun morn: Basketball court - med ball throws and JUMPS !!! 

It'll change to gym work and track stuff after this. There's also 4 weeks of plyos in there somewhere. The cool thing is we book out the indoor basketball court on Sunday for an hour to do medicine ball work and low level jumping drills. I will plan to do some rim jumps before the session as well. There's a lot of low-intesity running so I have to make sure I'm healthy going in. Will be paying attention to all my issues as listed above. I'll also be interested to see how I go with little gym work for awhile.

Quote from: acole14 on April 18, 2014, 09:31:02 pm

Why the hell would you do that. Just run the goddamn extra three metres! You make everything so hard for yourself.

I don't understand what the big deal is with running exactly 100m, as that is not important as long as it is around 100m.

I'm not arguing that. I'm saying it's bizarre to say "I'll run 97m and then just extrapolate my time to 100m"...when you could just run an extra three metres. You've already measured the distance you're running to 97m...why not just round it up so you have a standard distance with times to compare it to. Whatever, not important. Just keep up the running and drop your times (and find a new place to run with no slant!).