Elitetrack: Sport Training & Conditioning

yes you have to remember, he never trained this way all his career....the majority of his work was already done in the previous year...his base level was already so high...all the plyos etc was done previous years...he didnt need it all anymore...and he knew exactly what he did need to do...my coach said that his way isnt something anyway should follow (unless for fun) because he was an extra ordinary athlete…

without reading everything, have you jumped well yet? 

Well, the previous year didn't flow into 1995. There was that 6 month period of illness/inactivity. But yeah, I decided to follow his training because I felt I had some of the same previous training experience already in place. Granted, I am not an extraordinary athlete, but there are some of the other common threads...same age as Edwards when he did it (29 yrs), 15 year training age, large base level, including tons of the boundings/plyos/etc. in previous years, and tons of previous volume. I believe the new type of training can help me to make gains, too.

I actually haven't jumped in a meet yet, because I am not at that point in Edward's journal. Some of the short approach jumps have gone very well, where I'm right there with my practice personal bests already (46'). Also, my weightroom numbers for olys are better than they've ever been. So far, I'm right there with Edwards on those, and I think I can hit that 300 lb. power clean like he did in this particular year of his training. Speed is getting better.

I'm doing this kinda for fun, but also out of curiosity. I got nothing to lose, except maybe some more articular cartilage in the knees. If it can get me to 50-51', I will be amped. 

That is really encouraging...that is how i knew i was in good shape during indoor, i was jumping from a short approach better than i previously did from a full...my best is 7.54m and last week i jumped 7.60m from 16 strides, so im really glad its working for you...im very impressed.

Nice work on the PR! That is a big jump from only 16 strides. That is good to know, because there's a kid I coach with whom I don't know if I should move his approach from 18 strides to 20 strides in order to hit the biggest jumps. It looks like you can continue to go huge from shorter approaches, too, though. When do you think you'll be at 18+ strides, and what effect do you think it will have on your distances?

well this weekend im going from a full..my first comp and im expecting far...7.60+ my peak is not until july 26th so we'll see...i feel good though.

Tues 6/5

warm-up C w/ TJ phase rehearsal  25 min. 

3 circuits (once through each; 15-30 sec. rec. b/n exercises; 3:15 rec. b/n circuits)

general strength/weights circuit1:
1. 20 bench dips 2. 7 each arm single arm overhead MB wide stance deep squats 3. SL stand alt. lateral/front 10 lb. DB raises (10 each leg stand/each direction) 4. 12 squat thrusts 5. 10 each leg stand SL stand sweeping single arm-over the top 6. 12 lying supine MB power drop & toss 7. 20 rhythmic front split jerks w/ barbell 8. 12 each arm 30 lb. DB's single arm bent over rows 9. 10 each leg SL stand DB anterior reach w/ 20 lb. DB's  10. 12 lat. pull-downs 11. 7 each leg MB knee throws (from 2 point stance) w/ lunge       

general strength/weights circuit2:
1. 10 pull-ups 2. 5 each leg SL squats (pistols) 3. 10 each arm/each leg stand SL stand alt. arm 20 lb. dumbbell press 4. 12 burpees 5. 20 push-ups 6. 10 each leg step-ups 7. 12 lat. pull-downs 8. 20 contacts walking lunges 9. 12 each arm 30 lb. DB's single arm bent over rows 10. 12 reps MB overhead catch & hike 11. SL stand alt. lateral/front 10 lb. DB raises (10 each leg stand/each direction) 12. 20 windmills w/ 15 lb. DBâ??s       

general strength circuit3:
1. SL prisoner squats (5 reps each leg) 2. compass jumps (20 contacts) 3. mountain climbers (12 to each side) 4. twist step-ups (10 reps each leg) 5. Cossack extension (Russian dance) (12 leg exchanges) 6. twist lunges w/ 35 lb. plate (10 reps each leg) 7. treadmills (15 reps each leg) 8. walking lunges (20 contacts) 9. lateral pogos (12 each direction) 10. low walks-forward (20 contacts) 11. duck walks-forward (16 contacts)

sprawled out lay  20+ min.

notes: the janitor found me lying in the corner of the gym with my world spinning. circuits are ill.

Mon 6/11

warm-up C w/ TJ phase rehearsal  25 min.

bounding: 3x6 alt. leg bounding, 6x6 LLR-LLR w/ ~1:45-2:00 rec.  b/n all (used short approach run-in on all) {54 total contacts} *bounding now done in TJ spikes, on runway, to sandpit  **bounding was sweet

power clean  warm-up 1x3 @ 133 lbs, 1x3 @ 177 lbs  target 1x1 @ 253 lbs *ties all time PR  & then 2 fails @ 253 lbs, 1x1 @ 243 lbs & then fail @ 243 lbs @ 1x1 @ 220 lbs, 1x3 @ 220 lbs

hang snatch 1x1 @ 153 lbs & then fail @ 153 lbs (jacked up nose), 1x1 @ 133 lbs, 2x3 @ 133 lbs

*used 5:30 rec. b/n all

dynamic & static stretching  12 min.

notes: today started out very nicely and then took a turn for the rough. Edwards came back after 10 days off and then sent his weightroom numbers through the roof. I couldn't believe how much he jacked them up all of a sudden. I could have maybe dealt with it better if I had done the weights first, like he did. The weightroom was occupied at the time, however, so I did the bounding first. my legs were pretty tired going into the weights right afterward, so I knew it was going to be tough. sure enough, my numbers were all over the place, and then I almost broke my nose going for broke on that hang snatch. I should have heeded the warnings, b/c the bar almost punched in my nose on the snatch last time. well now it did, and there I lay with blood pooling in my hands. it kinda looked like my nose hooked right after that, but now it looks OK again. I finished up and called it a day. bounding was awesome, by the way. my trick knee with the arthritis hurt like hell at first, but then felt great after a few sets. I had to keep moving the departure cone back and back with every round, to get in 6 contacts still, b/c I was bounding further with every round. it was the best of times and the worst of times. 

Tues 6/12

beach warm-up  35 minutes

beach circuit + swimming 10 lengths

dynamic & static stretching  10 min.

notes: I love this one. It was good relief, enjoyable, and a change of pace. Hot hot, though ~95 degrees and sunny. took it at an easy pace. same circuit as last summer. balance was tested many times in this one, and it was very very good. swapped the 6x60m Edwards did today with the circuit he did 2 days later. no bigee.

Wed 6/13

stationary bike 4 min, bodyweight squats, form walk, bodyweight high box step-ups, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

power snatch  warm-up 1x3 @ 111 lbs  target 1x3 @ 153 lbs, 2x3 @ 163 lbs

bench 3x3 @ 165 lbs.

hang clean 1x3 @ 199 lbs, 1x3 @ 209 lbs.

*used 5:15 rec. b/n all

6x60m relaxed w/ slow walk-back recovery + 45 sec. (done in school hallway in trainers)

dynamic & static stretching  12 min.

notes: today was a better day than the last weights session. I'm OK with my numbers, because I realize they're still continuing to climb...they just don't spike drastically like Edwards' right now. hang clean felt explosive, and I'm just realizing now that a counter movement on that helps and is permissable to use. 60m strides felt good.

Fri 6/15

warm-up A w/ TJ phase rehearsal  30 min.

2 x 55m builds

6x60m @ 100% w/ 6:45 rec. (used short walk-in on all)

dynamic & static stretching  12 min.

notes: very hot out today, ~95% and sunny. that's OK, cuz sprints were fast.

At Indianapolis right now. Are you all there, too? MaNY have been online lately, but few have posted on this site. Great meet, huh? Will get back to ttraining upon arrival back home. workouts good. Just back from Tikki Bob's, the Ugly Monkey, and the Slippery nOodle.  Training was going well before the excursion. HPC seen all around the meet, likely doing a great job. Will update journal shortly. 

Sat 6/16

jog/walk 4 min, bodyweight squats, form walk, bodyweight high box step-ups, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

bench  warm-up 1x5 @ 135 lbs, 1x4 @ 175 lbs  target 1x3 @ 193 lbs

power clean 1x3 @ 133 lbs, 1x3 @ 177 lbs, 1x3 @ 187 lbs, 1x3 @ 197 lbs  *very explosive

split snatch 3x3 @ 133 lbs  *also very explosive

*used 2:45 rec. b/n sets & 4:00 rec. b/n exercises

dynamic & static stretching  12 min.

notes: did what was called for today...bench & easy clean & snatch. it was a nice change to go light and fast.

Mon 6/18  testing

bodyweight 183 lbs.

warm-up A w/ TJ phase rehearsal  30 min.

2 x 55m builds

2x30m (from 4 pt. stance start, no blocks, laser timing unavailable) w/ 3:30 rec. *felt fair

SLJ (4 trials, to sandpit) *best = 10'0"

overhead backward 12 lb. shot throw (3 trials) *best = 48'5"

41 push-ups

60 crunches

dynamic & static stretching 12 min.

notes: felt ok, but not the greatest. 30m sprints were actually kinda pleasing.

Tues 6/19  testing

jog/walk 4 min, bodyweight squats, form walk, bodyweight high box step-ups, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

split snatch  1x3 @ 133 lbs, 1x2 @ 143 lbs, 1x1 @ 173 lbs, 1x1 @ 182 lbs, fail @ 192 lbs, 1x1 @ 192 lbs (successful)

bench  1x4 @ 135 lbs, 1x3 @ 175 lbs, 1x2 @ 195 lbs, 1x1 @ 205 lbs, 1x1 @ 225 lbs

*used 3:00-6:00 rec. b/n sets & 4:00 rec. b/n exercises

6x60m easy w/ walk-back rec. + 30 sec. (done on indoor track, in spikes)  *felt very good

dynamic & static stretching  12 min.

notes: came within 3 lbs. of PR on the split snatch. also, was only 6 lbs behind Edwards' snatch max for today's testing

Tues 6/26

jog/walk 4 min, bodyweight squats, form walk, bodyweight high box step-ups, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

power clean  warm-up 1x4 @ 177 lbs  target 1x4 @ 221 lbs, 1x3 @ 231 lbs, 1x2 @ 241 lbs, 1x1 @ 251 lbs, 1x1 @ 261 lbs  new all-time PR!!  :thumbup:  :dance:  :thumbup: 

bench  warm-up 1x5 @ 153 lbs  target  3x3 @ 197 lbs.

*used 4:00-6:30 rec. b/n sets

hurdle hops (unresisted, consecutive, 4'9" spacing, 39" height)  5x6 w/ 2:30 rec.

6x60m easy w/ walk-back rec. + 30 sec. (done on indoor track, in spikes)

warm shower w/ static stretching 2 hrs. later

notes: first day back after 6 days off. was at Indianapolis Nationals. met Todd Lane on the plane, and then Mike and Coach formerly known as at the meet. today's workout...I knew it was going to be a good day from the start. felt strong & energetic, even during the warm-up, which I also conquered. that power clean was something else. damn. I fought it and went for a walk with it while stabilizing, but it ended up up there and racked on my body. I am happy with the new PR. I am staying about 20 lbs behind Edwards on each of those clean sets. hurdle hops didn't feel as zippy as when I do them before weights, but hey, that is the trade off for the moment. a good day.

Wed 6/27

warm-up A w/ TJ phase rehearsal  30 min.

2x60m easy w/ walk-back + 1 min. rec.

-5:00 rec-

4x60m @ 100% (used walk-in start) w/ 6:30 rec.  *very fast

dynamic & static stretching  12 min.

notes: felt just a little sore. I am pleased with how fast. speed is coming back to me now. I can feel it.

dont understand your training are you still jumping or what?

I'm just carrying on, following Edwards' journal. remember, I'm 2 months behind b/c of the knee injury, so I got a late start. otherwise I'd be jumping in meets. I haven't done a meet since last Feb when I got hurt, but I've been taking short approach jumps in practice. I'm just using this as a sampler, giving myself time to heal completely, seeing what this training is all about. don't think there will be any meets left by the time I get to those in Edward's schedule. that's ok, b/c I'm learning and getting set up for next season. actually July 9-19th I'm going to do a TJ camp with Coach Muñóz, so this training will lead into that, where I'll let some fly. I may pick up with this plan again after that camp. 

so whats your plan for next year, when are you starting ur gpp etc?

I think I'll get to the portion of training where Edwards hit his 60'6" jump. For me, that would be the end of August. I'll similate it the best I can, and I can get up for practices pretty well. That should be plenty for this season. Then I'll do 3 weeks of rest/non track related activity. Then I'll hit my own plan GPP beginning the middle/end of Sept. I made some mistakes last year and I think I know what to do this time around. 

saltojump5 - 28 June 2007 01:27 PM

I think I'll get to the portion of training where Edwards hit his 60'6" jump. For me, that would be the end of August. I'll similate it the best I can, and I can get up for practices pretty well. That should be plenty for this season. Then I'll do 3 weeks of rest/non track related activity. Then I'll hit my own plan GPP beginning the middle/end of Sept. I made some mistakes last year and I think I know what to do this time around. 

what mistakes did you make? 

too many short end jumps (VJ, SLJ, etc) and 100% accels in GPP at the beginning of my training (esp. after 1 month off, when my body wasn't ready for that much explosive activity)...it lead to those quad strains. Also, too many depth landings, done too high, and often with a single leg...that gave me the patellar tendonitis. also, too much complexing, too soon. it may have worked, but not after 1 month off entirely b/n seasons. finally, demontrating short approach jumps while cold, after not having properly cooled down. cutting the workouts too close to our club training. not enough attention given to recovery/restoration b/n sessions. maybe some EMS for me, huh?