Elitetrack: Sport Training & Conditioning

Well, then good luck to you too!

Friday October 10th…Tempo day!!! argh!

Yeah thats right same reaction as last week. Would it be better this time?

Short warm up
static flex
dynamic flex
sprint drills - 2x30m

8x150 @80% w/3 min rec

Fast general strength circuit - 15 reps each
core circuit
ankle rehab

Body felt 100% better this morning that i did yesterday. After training yesterday i did 20 minutes of relaxation exercises which involved breathing and imagery etc…while breathing i imagined my muscles being fresh and losening up. I think it worked, i felt a bit better straight afterwards and today felt great. Interesting right?
Well, about today, when i was on run number 4 i was excited to only have 2 more left. But something was telling this wasnt right, i went to my sheet to check and it said 8!!! not a good feeling. I was hurting a little, but not as bad as last week. I ended up finishing all 8 which is something i dont think ive ever done before. I ran them all between 17-20 secs. Overall im pleased. This week was hard! but i got through it and am exciting to jump on sunday! 11 strides, should be pretty far.

Good job man. When we have 8x150’s I dread them as well. I’m always spent at the end.

Good to see the imagery is working for you. I’ve meditated for the last 10 years or so, and I find it helps a lot after a stressful/strenuous workout.

Chad Williams - 09 October 2008 02:55 PM

I am surprised to see two weeks of back to back neuro days, is this just a facilities issue?

It’s not ideal. I didn’t want to put the final high CNS day after the intensive tempo so I was playing around with it. The volume on both days was reduced slightly to accommodate it and as Nick said it isn’t yet affecting performance since he’s bounding and lifting great. It likely won’t stay like this though.

Sunday October 12th…

Long warm up
partner stretch
sprint drills
hurdle drills

LJ technical dev - 7,9,11 stride…(9 total jumps)

General Strength circuit x15 reps
weights circuit x12 reps

Well, i’m pretty frustrated with myself right now. Firstly i was legal only 5/9 jumps today. This doesn’t tell the full story. In previous weeks i had simply walked 2 strides for every 1 running stride. So when i was jumping from 7 strides, i walked back from the board 14 normal walking strides. And this had been working and i was very consistant on the the board from 5,7 and 9. However, i stupidly expected this to be the same for 11 strides as well. So, i didnt do any run throughs at all and just expected to be able to visually steer from non practiced, estimated approach. Being consistant on the board is NOT JUST about visual perception, there of course is an element of practice, repitition and trial and error envolved.

So basically what i am saying is, i fouled more today than anytime this season so far, however, once i figured out where my 11 stride approach should actually be (5 and half walking strides from the 9 stride mark, not 4), i was 2/2 legal jumps. Next week, i am sure i will be much more accurate now i know where 11 should be from. No more walking back and guessing, i will be taking some run throughs from now on.

Some good came from it however, i did have a jump over 7 metres from 11 strides, my landings are pretty good now and i learn’t from a silly mistake.

Just wanted to share what Nick and I just discussed about his ‘bad session.‘

I assured Nick that what he experienced is actually a good thing. It just meant that we’ve reached the point in our contextual interference progression that is actually challenging to him. The outcome (less than perfect on the board) is actually to be expected and the fact that he couldn’t get in to a rhythm is actually an expected outcome of this high CI type of training. It will yield worsened outcomes in practice but have a much better skill acquisition transfer to competition / test scenarios.

Monday October 13th - great day!

AM)
short warm up
static flex
dynamic flex
sprint drills

2x20m
3x30m
2x40m

4x30m bounding

PM)
Clean pull - 3x3, 2x2 @110%, 2x1 @120%
slow eccentric squat - 5x3 @75% (4 sec decent)
bench - 5x5
S/L eccentric calf - 2x8

Shot throws x3

So, my girlfreind booked me a deep tissue massage yesterday for my birthday which was great. So today i felt really fresh and ready to go. Also to my joy, i found a small hand helded stop watch at the track, so like i always used to do i decided to time myself today just for fun. I am very constistant against myself and wanted to a) compare against the last time i did it and b) see if im slowing down from 30m-40m. Well, i was very excited with the results, i ran a HT PR 3.28 for 30m, and a HT PR 4.27 for 40m (timed from first step down). These are a tenth faster than they were in 07. Felt really good over 40m as well. Also, i covered standing 30m bounding in 9 bounds, which is also the best ive ever done. Training going well.

Weights went well also. Clean pulled the most ive done 330lbs ! it was comfortable as well. I think i could clean 290 next week. We’ll see.

Tuesday October 14th…

Woke up real sore today, hips, hamstrings and calfs. Yesterday was kind of monumental so i guess to be expected…Today i did,

5 min jog
PNF stretching
Sprint drills - 2x40m
hurdle drills backwards

2 stride continuous LJ take offs - 3x4
2x30m skips for height
2x30m skips for distance

Med ball circuit x15 reps
5 min continuous abs

Went well, body hurt a little throughout. Take offs felt good but really wasnt feeling training today. Needed a little rest. Also, i have a hard time doing sprint drills, just realised. I think technique strides are probably better. What do you all think?

Nick Newman - 10 October 2008 03:00 PM

Friday October 10th…Tempo day!!! argh!

Yeah thats right same reaction as last week. Would it be better this time?

Short warm up
static flex
dynamic flex
sprint drills - 2x30m

8x150 @80% w/3 min rec

Fast general strength circuit - 15 reps each
core circuit
ankle rehab

Body felt 100% better this morning that i did yesterday. After training yesterday i did 20 minutes of relaxation exercises which involved breathing and imagery etc…while breathing i imagined my muscles being fresh and losening up. I think it worked, i felt a bit better straight afterwards and today felt great. Interesting right?
Well, about today, when i was on run number 4 i was excited to only have 2 more left. But something was telling this wasnt right, i went to my sheet to check and it said 8!!! not a good feeling. I was hurting a little, but not as bad as last week. I ended up finishing all 8 which is something i dont think ive ever done before. I ran them all between 17-20 secs. Overall im pleased. This week was hard! but i got through it and am exciting to jump on sunday! 11 strides, should be pretty far.

Hey Nick,
Do you do your tempo on grass?

we mix it up. The 200’s and 150’s were done on track in sneakers. However the final week of this cycle will be done on grass. I think it is determined by how much intensity and pounding on the legs the other stuff during the week is.

Wednesday October 15th…

AM)
Short warm up
static flex
dynamic flex
sprint drills

3x20m (5m walk in)
2x20m (5m jog in)
2x10m (10m accel in)

Static jump series - 2x6
Medium box depth jumps - 4x5

PM)
Power clean - 18x1 @85% w/ 1 min rec
SL squats - 3x6
Military press + bent over row - 5x7 superset

Track session went well. We started doing a little fly work today, my acceleration abilities are quite a bit better than my top speed abilites so we are starting earlier with it this year. I just want to be a consistant 10.3+ m/s guy over the final 10m of my approach and i will be fine i think. Can’t wait till testing next week!
Was suprised with the weights session. I had to clean 230lbs 18 times with 1 min rec. I thought this would be really hard but it wasnt at all. I think i could have either done it with at 230lbs w/ 30 secs rest or at around 245lbs w/ 1 min rec. Really pleased with that!

Thursday October 16th….

short warm up
static flex
dynamic flex
sprint drills

10x120m @80% w/ 2.20 min rec

general strength circuit x15 reps
core circuit
ankle rehab

So, today we switched thurs/fri so i wouldnt be as tired etc. I actually feel really good today and probably could have done another hard day, but i feel this is best for the remainder of the season. Im heading to the track now, will update later!

So it went OK. I got through all 10 without a real problem. However, was a little worrying during warm up, after i skipped 200m, i started jogging and all of a sudden felt shooting pains through my left foot, i couldnt put any pressure on it for about 1 minute, then it slowly went away and i was able to continue. This was weird and has never happened before…any ideas?

Friday October 17th…So glad weeks over…Body DEAD!
AM)
Short warm up
Static flex
dynamic flex
Hurdle drills

6x40m hill sprints

3x 4B+J (2 running stides before first bound)
3x 4H+J (2 running strides before first hop)

PM)
Power Clean - 5x3 @75%
Slow eccentric squat - 4x5 @70% (fast up)
4x10 pulls ups

Today went pretty good. I felt much better than i did last week for this workout. I was again over 19m with the 4 bounds and jump. Suprisingly, i was also over 19m with the 4 hops and jump with both legs. Usually i would guess having equal legs is good, BUT, the top 3 long jumpers in GB and all the others in the top 10 except me, have their take off leg much better at these power/ elasticity tests than their other leg. So, should i really be a triple jumper? Is it good to be equal or not? and if it is, why is there such a big difference between both legs in an 8.29m long jumper.

Nick, When you do the slow eccentric squat do you have a cadence for the eccentric… like lowering for a 6 or 8 count?

Oct 10: 8x150 @ 80% w 3 minutes
Oct 16: 10x120 @ 80% w 2.20 minutes

What is the determining factor in terms of # of reps, rep distance, and rest?
I am not quibbling with the numbers but would like to know what factors into a decision to change one or more variables?
In the examples the total distance is the same but the total rest to completion is less on Oct 16th.  Does the percentage of rest relative to the time of the run come into play? (the work/pause ratio if you will)
Also, how important does it become that a relative “similar” series of runs actually change the next time that workout is planned?  I guess what I am asking here is would there have been anything “wrong” with having the Oct 10th workout repeated “exactly” on Oct 16th?