Elitetrack: Sport Training & Conditioning

Regarding the hurdle, I was actually referring to the mere fact that having it in the approaches and then switching things up is a way to make a slight change in the motor program that provides an opportunity to provide contrast between multiple variables (in this case, with and without hurdle) that can enhance skill acquisition.

yeah i getcha…was just saying it actually helps my take off also…i definitely noticed a difference when i took it out, it thru me off a lil and i had to adjust more to make sure i hit the board…after the first time though i got used to it.

Monday October 6th…

Two workouts today, heres the first one..

AM)
Short warm up
Static flex
Dynamic flex
sprint drills

3x15m sprint
3x25m sprint
3x35m sprint (each one from 3 point start)

4x30m bounding

PM)
Clean pull - 3x3 + 4x2 @105% clean max
Slow eccentric squat - 6x4 (last 3 @70@)
bench - 5x5
SL slow eccentric calf raises

Shot throws 4x3

Went really well, i felt i was still accelerating hard at 35m, last week i did not. And i did 30m bounding in the least number of bounds ive ever done it in. Each one felt super far and explosive. Today is what i would call our first true max strength type training with 4x2 sets. I used to be all about max strength but now i feel as though reactive power/strength development is much more important. Still, it’ll be benificial for me to keep getting stronger, however only if my reactive abilities are high too. That is why we have been hammering the reactive power development from day 1 this year.

Oh boy am i sore today…hamstrings, butt, lower back and calfs…GREAT!!!!

Training later, light day, should be fine for tomorrow…i hate RDL’s!

Training today was:

5 min jog
PNF stretching
Sprint drills 2x40m
static hurdle drills

2 step continuous LJ take offs - 2x3 EL
1x30m skips for height
1x30m skips for distance
1x30m 1 step continuous LJ take offs

med ball - 12 ex (total body) x15 reps
5 min abs

Today was OK. Take offs felt really good. Legs are sore though, calfs being bothered alot lately. Alot of ice and rehab today. Should be fine for tomorrow.

Nick Newman - 06 October 2008 02:47 PM

I used to be all about max strength but now i feel as though reactive power/strength development is much more important. Still, it’ll be benificial for me to keep getting stronger, however only if my reactive abilities are high too. That is why we have been hammering the reactive power development from day 1 this year.

I think you’ll find they are complimentary to one another…the strength work will help with the reactive plyo work and the reactive power work will make you stronger.

Oh yeah for def. Both are very important. However, i am putting alot more focus this year on minimizing contacts times and maximizing force production! Thats the real key i beleive!

Wednesay October 8th…

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

4x20m (5m walk in)
4x20m (5m jog in)

Static jump series w/ freeze landing - 2x6 (4 ex)
Medium box depth jumps - 4x5

PM)
Power Cleans - 21x1 @80% w/50 sec rec between reps
4x6 S/L squats

shoulder press + bent over row - 5x7 (superset)

I was pleased with today. I can kind of feel my body getting a bit fatigued now. I think? Maybe?
I felt fast however today again, im thinking in a couple of weeks when i test the 30 i could run close to my 3.83 PR which would be nuts for this time of the year. Happy with the cleans as well, i expected this to be hard today, but i feel i could have done it with 30 secs rest. The weights on this rapidly go up next week, so we will see how i do.

Having alot of issues with my calfs lately. I feel like i stretch them every 20 mins of the day. lol.

Thurday October 9th…Oh boy! Was not feeling good this morning. Tiiiiiiiiiiiiiiiiiiiiiired!

training today:

AM)
short warm up
static flex
dynamic flex
hurdle drills

6x35m hill sprints (only did 4)

4bounds and a jump x3 (2 running strides added)
4hops and a jump x3 (2 running stides added)
3x40m hops
3x40m bounds

PM)

cleans - 5x3 @70%
squats - 4x5 @70%
pull ups 4x9

Ok well, this mornings workout was a strange one. When i got to the track and i found it pretty hard to warm up. Body was just tired (didnt sleep well, worked from 6am-9am, didnt eat great breakfast) But anyway, i got going and found the quality of the hill sprints to be terrible. So after 4 i stopped, took a 15 minute break and focused on the bounding work. I was extremely pleased with the 4B+j, i did over 19m with the 2 running strides added. Ritzdorf stated that if your 6 stride 4B+J is 4.5m+ further than your standing 4B+j then you have high levels of elastic strength. I am sure i can do this after today and have gained confidence that my elastic strength has improved alot of the last 6 weeks. Overall, happy with things.

Just got back from litfing and also seeing my mental coach. It was a great session, we have planned out our mental stratagy for the year and she has given me a few things to do each day that will help fix alot of problems i had last season. I also learned today that when i hold my breathe while do cleans, it makes them alot easier. Never knew this before.

P.S - The Power of the Dream - Celine Dion version (AMAZING! It is how i start everyday)

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

Yeah not a big fan of it either…i do have a high training capacity but still, maybe its affecting me now…

It is because i can not do OL’s on a weekend here, and Mike didnt want to me to do a high neuro day after a day like 6x200m’s so this was the only way we can do it. Personaly, i feel kind of fresh after a tempo day, so maybe we will change it next week. Once in a while though i think this back to back day thing can be good, but i doubt i could do it for the rest of the season, plus next cycle things will get tougher.

Well, it was a definitely a good idea to cut back on the sprints if you weren’t feeling it. I have enjoyed your training log immensely, especially the weight room aspect. IMO, this is the best part of the site because of the insight into Mike’s training techniques.

thank you very much…I hoped people would enjoy the read. And this is an exciting and very hopeful season for me, so i wanted to share it with people.

Nick,

Just curious, what mental issues were you having if you don’t mind me asking?

P.S. This thread is excellent please keep it going.

Thanks!

Well, i don’t mind sharing these as they are in the past now and i already feel i am a different athlete this season compared to last.

The main problem i had mentally was also the main problem i had all season. This was fouls, fouling consumed me basically because i did it SO OFTEN and just couldnt seem to fix it during the season. I pretty much had no chance of reaching my potential last year because of this. I couldnt help but think about it before meets (worrying about doing again). After i would foul one jump, that was my meet over mentally. It was a bad situation.

Also, my focus was poor in meets. I am such a fan of track that when i jumped in meets i forgot i had a job to do and often wouldnt concentrate on MY performance.

My pre-meet routine wasnt consistant either. I couldnt figure out if i needed to be hyped up to jump well, or relaxed. I tried things, but never stuck with one. My mental tool box (imagery, relaxation, breathing etc) wasnt used conststantly as a result of my pre meet plan being inconsistant.

I also needed to get over the notion that i was a great practice performer and not meet performer. This should have been easy as ALL my biggest jumps have come in a meet setting. However, when you foul nearly all of them by an inch, sometimes that over rides every other thought.

I came into last season really excited about working with Mike, i simply thought that the physical improvements that i would make would be enough to get to a 7.80m-8m level. I forgot all the other components (mental, technical, rehab, supplements, diet) and although i did physically improve alot, i had nothing to show for it at the end of the season except for alot of X X X’s.

No worries. It’s in the past. Cheers to a great season this year.

Mike, is a lot of help. He is working with me in Oly lifting. I am a beginner and he is patient even though I suck at it. Power strength have definitely increased.