Elitetrack: Sport Training & Conditioning

Hi, thought I'd put my training diary on here this year since I usually get to Christmas /January and I forget to write up my usual paper diary! Maybe if it's on here I'll remember to do it!

Anyway, about me: I am a 24 year old female long jumper Height 5"8'(173cm), Weight 140lbs (63/64kgs) I've been training seriouslyfor LJ for 2-3 years, before that I was a pole vaulter and triple jumper(started when I was 17)

PBs LJ - 6m40w/6.33 (21"0'w/20"9'?) (not sure of conversions to feet and inches) set 2006
      60m - 7.45 (FAT) set 2006
      100m - 11.86w/12.13 (FAT) set 2005w/2006
      TJ - 12m56 (41"2') set 2006
      200m - 24.99 (FAT) set 2005

Weights - power clean 90kgs (~200lbs) x1 (set 2006)
          - bench 67.5 kgs (149lbs) x1 (set 2006)
          - back squat 120kgs(264lbs) x3 but don't normally squat heavy (set 2003/4)

Other : SLJ 2m70 (8"10)
          STJ 8m40 (27"6')

I'm currently on way way back from a foot/ankle injury that messed up last year from the end of June. I competed through July but couldn't run or jump without pain. After National (GB) Champs I stopped weight bearing stuff as I could hardly walk and had an MRI scan that was inconclusive (bad quality!). I didn't run or jump for a month and then competed in 3 competitions at the end of August ( actually put my spikes on for the first time in a month in the first of those competitions) It was still sore at this point but I really wanted to win the National title(Scotland) which I did with one jump, took 3 jumps in my next competition 3 days later and won and took the full six in my last comp (GB vs USA vs Russia vs China). I still don't have a proper diagnosis ( further scan being arranged - finally!) but it's starting to improve quite a bit and I tried bounding for the first time last night ( fingers crossed everything still feels OK).

So, on to the training.......

I've done some running, circuits and weights etc. up to this point but it's been hampered by my foot so I'll start from Thursday as the point of really starting to train properly for this year.

Thursday 26th October
Dynamic Warm Up and Sprint drills over 30m
6x150m @70% ( running ~ 20/21 seconds) may have been faster than 70%but felt good!
Body circuit (12 exercises inc. burpee, press up, V-sit etc.) 20secs on 20 secs off x2 sets with 2mins between sets.
Core stability

Friday 27th October
Weights: Single leg hang cleans - 4x5 each leg w/35kg(77lbs)
            Deadlift - 4x5 w/95kg, 100kg, 100kg, 100kg (210lbs, 220lbs etc.)
            Slow Hamstring - 4x5 (hamstring drops?)
            Hanging abs x 4 sets

Saturday 28th
Rest

Sunday 29th
5/6min steady run
8x 5 seconds sprint uphill (70-80% warm up)

10secs sprint uphill
2 mins rest
15 secs sprint uphill
2mins rest
Repeat x4 (recovery extends to 2.5mins after 2 sets)

Strides on grass ( would be slightly downhill but I'm not allowed yet with my foot so these were on the flat)

Down hill bounding ( low gradient) I mainly just did hopping on right leg not allowed to do much else. Tried gengle alternate bound but sore so stopped.

Hip strengthening exercises (difficult to describe, basically small hops sideways while holding other leg out in front, then the same forwards and backwards) 2x10m each leg; sideways, sideways the other direction, forwards, backwards. (HIP HOPS!)

Monday 30th
Physio has forbidden all sprint drills on land to see if they are causing ongoing discomfort in foot, also taping my foot for running sessions. I've kicked in my usual double sessions per day as of this week, still undecided as to exactly what form all the morning sessions will take as we weren't sure what I would be able to do with my injury. I'll see how this week goes and then sort things out properly.

A.M - Pool session 2 length breaststroke

aquajogging - 2mins slow 1 min faster x 3 continuous

Sprint drills in water (chest deep):Skip A x2, SkipB x2, Ankling x2, Stiff leg bound x2, Stiff leg bound mixed with skip B on every 3rd contact x 2 each leg, 'claw' drill at side of pool 2x10 each leg, acceleration 'wall drill' at side of pool 6x7 'steps'

LJ technique in water focusing on holding TO position then hang then leg shoot x10

Stretching

P.M - Weights: Power clean - 4x5x 75kg(165lbs), 75kg, 77.5kg(171lbs), 77.5kg
                      Controlled squat - 4x5x 65kg(143kg) with 5 x jump,jump between sets
                    Step up (5 discs high) - 4x3each leg x 60kg(132lbs) with 5x drop and rebound single leg between sets
                      Slow hamstring - 4x5
                      Hanging abs x 4 sets
Upright row 3x5x25kg(55lbs)
'Mad Monkeys' 3x5x 5kg each hand (not sure what the techincal name for these is, could be rear delt row?)

Got sucked into a competition with a male weightlifter so did an unscheduled 2x VJ and 3x SLJ, sadly I lost both competitions by a fraction! I'll get him next time!

Back to scheduled training :wink2:
15x double leg jump onto box (not sure of height prob ~50-60cm)
Medicine Ball: overhead throw x 5 each leg forward
                  chest push x 10
5kg(11lb) ball

Tuesday 31st
A.M - Stair runs 10x 14 steps fast walkback down as recovery (warm up)

Arm running action using elastics (sitting, elastic looped around an imovable object at back with a loop at each end to put arms through, loop sits at elbow, running action with resistance)
I have been working on this since I got injured and couldn't run. I tend to straighten my arms at the back of the swing when I run so wprking with the elastic and focusing on a bent arm has made some improvement.

Stretching and massage with 'The Stick'

P.M - Dynamic Warm up
'Claw drill at wall (since I'm banned from doing any other drill)
Lots of strides
5x20m from tripod start (running ~2.8 seconds) with walkback recovery
6mins rest
5x30m from tripod (running just under 4 seconds)with walkback recovery
8mins rest
5x20m from tripod (also ~2.8) with walkback recovery

Bounding: 4x20m alternate bounds
              2x20m hops right leg
              2x20m hops left leg
              2x 20m LLR
              2x20m RRL
              2x20 double bound (7 bounds took me ~30cm from the line)

Was pretty cautious with the bounding but it seems to be OK and I was putting ~80% into it by the end. The double bound was pretty much 100%.

V-sit circuit: 10secs shallow hold
                  10secs V-sits (got 10)
                  10secs medium hold (~45degree angles)
                  10secs V-sits (got 10)
                  10secs high hold (like top of a V-sit)
                  10secs V-sits (got 8 but think timing was wrong as training partner also got 8 and he always gets 10)
                  10 secs medium hold
                  10secs V-sits (got 9)
                  10secs shallow hold

All that is continuous (1.5 mins of hell!)

Any comments welcome :thumbup:

i like ur weight rooms numbers etc, wish i was ur coach - lots to work with.

Wednesday 1st November
A.M - Stair runs 6x14steps (warm up)
Warm up with weights bar (10kg) squats etc. basically some of everything that's in the circuit below
Speed weights - upright row x 10
                      bouncing military press x 10
                      good mornings x 10
                      good mornings to side x 10
                      rotations x 10
                      clean and jerk (all one movement, kind of like a snatch but through clean and jerk positions) x10
                      squat jumps x 10
                      ballistic jumps x 30
As fast as possible
3 sets with 1.5mins between

Was too easy, I'm trying to get my hands on a heavier bar - supposed to be done with 20kg bar.

Stretching and massage with 'stick'

P.M - 'Claw' drill at wall 3x10 each leg
        Wall drill 2 x 4 x 5 steps
        Hurdle walkover 3x6hurdles each leg lead (hurdle mobility)

Running over hurdles ('proper' hurdling) 5 or 7 strides between hurdles 4 hurdles each way @low height, lead leg left on way up, right on way back x 4

Jumps over hurdles - 6 hurdles rebound x 4
                            jump over hurdle, hold x 4
                            jump, jump x 4
Hurdles at 1 hole except for jump, jump which was with hurdles as low as they will go.

3 upturned hurdles drop off box(~50cm) onto single leg, hold, hop, hop over hurdle, hold etc over all three hurdles x 3 each leg.

1 stride take offs over upturned hurdles 5 hurdles x 2 right leg
                                                                  x 2 left leg
                                                                  x 2 right leg
                                                                  x 2 left leg
                                                                x 2 right leg 

Short approch LJ - 4/5 jumps from 6 stride approach(full jump) Has to be as I can't run through or my foot aches
                          ~8-10 jumps from 8 stride approach (full jump)
Felt surprisingly good considering how long it's been since I last jumped. reasonable leg shoot, snatching the take off a bit though, some better than others. Just happy to be back jumping pain free!

'Boo drills' - power skipping for height 2x~20-25m
                Take offs blocking free leg for height 2 x 20-25m each leg
                power skipping for length 2x20-25m
                take offs blocking free leg for length 2 x 20-25m right leg only

Now off to ice foot and hope it's still intact tomorrow!                       

utfootball4 - 01 November 2006 01:08 PM

i like ur weight rooms numbers etc, wish i was ur coach - lots to work with.

Thanks! Just hoping some of those numbers come through this year in my jumping. A few people have asked why I haven't jumped further given my power clean and my 60m speed but I've only been LJing a short time so I suppose it's technique issues!

Thursday 2nd
Hamstrings v. tight from speed weights yesterday, that always happens when I haven't done them for ages, just sore thoiugh not like they're going to pull.
A.M - Pool session
2 lengths breststroke (warm up)
Sprint drills - Skip A x 4 widths
                  Skip B x 4 widths
                  Butt kicks x 2 widths (really hard!)
                  Stiff leg bound x 4 lengths
                  Combination SLB +Skip B x 2 widths each leg
                  Ankling x 2 widths

Stretching

P.M - Saw physio to re-tape foot, got all clear for the weekend when I have a GB Jumps Squad, probably testing 30m sprint, bounds etc. Will be interesting to see how the test scores compare to this time last year as I've missed so much training through September/October compared to a smooth run last year.

Dynamic warm up +strides

150m/170m/190m/200m/190m/170m/150m with 2mins recovery

Not sure of exact times, have to speak to coach but shouted times as I crossed the line were ~ 21s for the 150s, 24/25 for the 170s, 28/29 for the 190s and 30 for the 200.
This was tough as that's the first time this year I've been allowed to do all of that session while the rest of my group have now done it 5 or 6 times (we change next week). Pleased I got through it though and my technique held together not bad, bit of a tendency to go up and down like a pogo instead of pushing off the ground when I get tired but easily fixed if I think about it!

Body circuit - 12 exercises 20 secs on 20 secs off x 2 sets w/ 2 mins between sets

Overhead shot backwards (4kg) x 3
Forward throw from between legs (4kg) x 3

Tired after running and circuit but after I'd done the shot throws I felt like I could go on all night!

looks good. i saw  yesterday you did single leg hangclean, i haven't done those in a very long time - do u like?

utfootball4 - 02 November 2006 04:03 PM

looks good. i saw  yesterday you did single leg hangclean, i haven't done those in a very long time - do u like?

Yes I do quite like them. It was an idea I got from Bronwyn Thompson who said that she did a lot of them since she had trouble with her knees and can't squat. We decided to try them when I was injured and liked them so now they are in the programme for the whole group.

Friday 3rd
Rest day - travel to Loughborough

Saturday 4th
GB Jumps Squad

Dynamic warm up +claw drill+wall drill

40m timed sprint x 2 from standing start (don't have the times yet)
Last year my times were: 0-20m - 3.062/ 20-40m - 2.300/ 0-40m 5.368
so hoping to beat that but have only just started running in last couple of weeks so it might not be as good.

LJ technical session - 10 strides with video analysis, best jump measure 5m41 (17"1')
Took 6 jumps, video analysis was good, my landing has improved out of all recognition from this time last year. Also highlighted a tendency to have a really long last stride, almost a bound onto the board, had some input on this on Sunday so I'll get to that later.

LUNCH

Power tests - using force platform
Squat jump (hold squat position, jump up) - don't have data yet, last year jumped 41cm
Countermovement jump - don't have data yet, last year jumped 43cm
Drop jump 20cm - don't have data yet, last year 32cm with 0.176s contact time
Drop jump 40cm - don't have data yet, last year 29cm with contact time of 0.178/2nd trial 29cm with 0.152

I would expect the drop jumps to be better this year even with all the missed plyo sessions as I improved a lot when we did these in December last year.

Volleyball

Sunday 5th

Bounding tests - SLJ - 2m62 (2m66 last year)
4 steps and a jump - can't remember exactly ~13m80 (last year 13m60)
4 hops and a jump(L) - 13.74 (last year 13.45)
4 hops and a jump(R) - 13.60? (last year 13.50)
These were odd as it's my left foot that's been injured so I've done no work on it for ages, not sure why my hops were: A) better than last year and B) better on my left than my right!

Isometric squat - peak force , somewhere around 2850N I think but I'll have to check when the results come through (last year 3169N)
Was disappointed with this as I hoped to beat last years' result, my coach wasn't too woried as we haven't been able to squat because of my foot, now that I can I'll hope for a big improvement in December when we test again.

Peak Force/BW - don't have data yet, last year 4.95
Rate of force development (150ms) - don't have data yet, last year best 6930, mean 6766

Monday 6th
A.M - pool session
2 lengths breaststroke (warm up)
Aqua jogging - 2mins slow, 1 min faster x 3
Claw drill at side of pool 4x10 each leg
Wall drill at side of pool 6x5 'steps'
LJ technique in water x 10 (holding each position)
Stretching

P.M - Weights
Power clean - 3x5x75kg/77.5kg/80kg(176.5lbs)!!!!!! :bigsmile: (80kg is my official 3RM, think it's due for renewal!)
with 3x each leg depth jump between sets

E-Squat - 3x3each leg x 120kg(265lbs)/120kg/130kg(287lbs) Too light because i can come back up on one leg aswell so effectively a single leg squat! Was easing myself back in to this exercise as i haven't done it for months. Can go heavier next time.
with 5x jump,jump between sets

Slow hamstring - 3x5

Hanging abs x 3 sets ( 2x small movement/scissors(3+3x3) + 1x feet to hands(x9)

Jumps onto box (~60cm) x 10 double foot
"          "    "    (~30cm) x 10 each leg single leg

Hip hops x 10m sideways, sideways, forward, back (each leg)