Adarq.org

Track:

Dynamic warmup, 1200m jog

Jumps test

2x broad jump: 2.60, 2.65m ---> did these in flats and had trouble getting good traction. We do it a bit differently to how I've done it in the past with less forward lean emphasis. Best in the group was 2.88m.

Standing triple jump: 8.30m (L), 7.50m (R) ---> got two attempts with my left, only one with right. Very awkward on these.

5x DL bounds for distance: 14.34m --> not bad.

No vertical jumps unfortunately. I did play a bit of outdoor basketball earlier in the day and was skimming the rim on SVJ but obviously wasn't ideal conditions.

Did a 120m handicap race later. Came second in my heat off 10m (110m) and ran 13.0ht, which is actually pretty good for me. Got destoryed in the final, just ran out of gas and the girl who won it was probably 2-3m in front. For some reason she was off 21m despite being a low 13 sec 100m.

Track - comp:

Ran the 100m and the 4x100m relay. Came last in my heat  it was the first heat though. Ran 12.30, so a slight improvement over last few weeks. My start was good but faded as usual. Still building up speed endurance. My coach was pretty optimistic though that I can drop under 12sec in a few weeks with consistent training given my lack of fitness. Unfortuntely I'm going overseas over Xmas to Belgium for a month on Dec 22nd so that might disrupt things a bit! Haha. Luckily there's an indoor aths stadium close to where I'll be so I will get some training in hopefully.

https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/7e0Ch8Cx8I/Round05/Yellow-Round5-sm-individual-15dec13-830pm.pdf

Well this kid has improved quite a bit. He just won the U14 All-Schools Australian 200m title in 21.73sec!! Pretty phenomenal.

http://au.sports.yahoo.com/news/article/-/20262526/australias-usain-bolt/

Jumps/gym:

Track:

Dynamic warmup

Broad jumps x 3

Standing triple jumps x 3/leg

3x10 consecutive broad jumps

2x5-6/leg SL bounds

3x40m (yes, 40m) LRLRLR bounds

Gym:

I just followed another guy and did what he did. The group does pyramid sets of squats, with a set of 5 hurdle hops after each squat set, and one of five assistance exercises:

Reverse single leg press to warm up: 1x15/leg@25kgs

Squat: 1x5@105kgs, 1x3@110kgs, 1x2@112.5kgs, 1x1@115kgs, 1x3@110kgs, 1x5@105kgs

24'' Hurdle hops: 5x5 (after each squat set)

Window washers: 30 total (not consecutive)

Incline situps: 60 total

Standing ham curl machine: 1x15/leg

Elbow-to-knee crunches: 60 total

Lying ham curl (SL eccentric)

--------

Powerclean: 8x1@60kgs

Bench: 1x5@80kgs, 1x3@85kgs, 1x2@87.5kgs, 1x1@92.5kgs 1x3@85kgs, 1x5@80kgs

Lat pull: 1x10@75kgs, 1x10@60kgs

BW: 76.5kgs

This was obviously a very intense session for me. I've done all of these types of exercises before but doing them all together was pretty crazy. High intensity bounds followed by squats with decently high hurdle hops, powercleans and a shitload of core stuff. Probably the hardest session I've done this year. Luckily the guys are relatively weak in their squats and they were pretty easy for me even after not having squatted in ~1 month. Everything else was tough. Great fun, If I can keep this type of training up without getting hurt I'm going to be jumping VERY high hopefully. I really have to be careful with it though, very easy to get hurt doing this stuff without proper rest and recovery. I'm at a very low bodyweight at the moment with good relative strength so hopefully I'll be OK.

Yeah, I have one of those near the TV...barely ever use it though haha. Should start doing it.

Track:

Dynamic warmup, 1200m jog

Speed harness work (hard), falling starts

4x40m with block start

3x110m with reaccelerations at 80m

400m at 75% to finish

BW: 76.5kgs

I was a bit off with my starts yesterday. I think I was still a bit drained from moving. Going to the gym tonight 

Weekend:

30-40 couch deadlifts/squats

About 100 weighted stair climbs/descends

BW: 76.5kgs (losing a bit of weight)

Had to move over the weekend from a second floor apartment. Moving sucks! But it's a good workout I guess.

My dad helped me move all the furniture etc, and he was doing just as much work as me and not getting as tired...I didn't know how he was doing it. He's an automotive engineer and he's worked on cars all his life, plus he built our first house and did most of our second, so he has these giant labourers hands and really strong grip. He does zero weights or anything like that but I can't beat him in an arm wrestle. I wouldn't be surprised if he could bench his BW with no training. Old man strength!

Bad luck with the 200m but I know you'll improve it quickly because it's just a matter of speed endurance. If I remember correctly you used to have a 100m pb of 11.35w so you've obviously got the speed to go significantly faster in the 200.

Yep I remember that's when I was running around 11.5-11.6 consistently. But even then I never broke 24 sec I don't think. My coach was always saying "you should be running sub-24!" all the time. He made me do so much special endurance work I got sick of training. Hated it. But I think I could handle that type of training better nowadays.

Ran last Saturday. Results:

200m: 25.80 

High Jump: 1.40m (didn't attempt any more after this because of event clashes)

Shotput (7.26kg): 7.8m

https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/aJXYzubF8i/Round04/Yellow-rnd4-SM-individual-3dec13-330pm.pdf

I wasn't expecting to go very fast in the 200m...but still, so slow. Just lacking fitness still, I was almost walking across the line. High jump is fun but I don't think I'll get much higher than this without technique training. I'm basically scissoring until about 1.35m, but my flop looks ridiculous. I had one go at the shot put with basically no technique, just standing and throwing from the spot. I'm too uncoordinated to do the full runup throw yet so didn't try.

It's interesting to actually apply the strength you develop in the gym in actual athletic events to see where you're really at. I think a lot of gym-goers think they're pretty strong and athletic but it's not until you actually run a 200 or throw a shot put for distance that you really see your true athletic ability. I encourage all members training for speed and power to get to a meet and do some of the speed and power events. You might be surprised.

Track (Monday):

I went to the track and trained with the club sprinters. It was actually really fun and enjoyable. I found out the coach was an Olympic and World Championship coach  so he definitely knows his stuff. He also trains his guys in power exercises like the broad jump, shot put, SVJ, RVJ etc. Sounds like it'll fit right in with what I want to achieve.

Dynamic warmup/800m jog/3x broad jumps/3x standing triple jumps

Run-throughs

Block starts to 40m x 5

100m re-accelerations (in-and-outs) x 4

400m at 75% to finish

BW:77.5kgs

My starting was quite fast, I was getting out and hanging with the fastest guys to 40m. I suffered a bit in the longer stuff but I will definitely benefit fitness-wise from these sessions. I'll plan to do the Monday/Thursday sessions (Thursday is speed endurance) and do jumps on the weekend if I'm not competing. Haven't been to the gym in ages but I'm not missing it at the moment. I'l need the extra recovery time doing more intense track work.

The track sessions are free to attend as a club member, but this guy also offers full-time training for $80/month. The schedule is something like:

Mon: Speed work

Tues: Gym

Wed: Pool recovery

Thurs: Speed endurance

Fri: Pool

Weekends: either competition or gym

Off-season is more gym work and GPP stuff. He gets access to the Uni gym I used to go to and the pool/spas there. It's a pretty interesting idea. I was going to get a gym membership there anyway, but that by itself is ~$65/month. For an extra $15 I get pool recovery sessions and a coach who can do all the planning/periodisation stuff that I try and (probably) fail to do correctly.