Elitetrack: Sport Training & Conditioning

Emphasis now is on RFD and reactive power more than MxS. My max 5 bounds (4b+j) should get over 23 meters this season…pr is 22m.

Nick Newman - 03 September 2009 08:03 PM

Hey,

I am in graduate school in California. I graduate in May, then in Aug my plan is to move to North Carolina. So no i’m not in the UK. Why what’s up?

Nothin’s up.  I somehow got the idea that you had returned to UK and was just curious about whether you were going to go back to California or continue your training in UK.

what lifts are you going to do year as you want more emphasis on the p.chain..are you going to go deeper on squats for more hamstring/glute activation

Nick Newman - 03 September 2009 09:20 PM

Emphasis now is on RFD and reactive power more than MxS. My max 5 bounds (4b+j) should get over 23 meters this season…pr is 22m.

How are you going to change your training to achieve these goals etc.

I haven’t spoke to Mike about it yet. I guess today or Saturday i will do that…

But sure there will be much more work done on my posterior chain. This will be done through GS circuits, RDL’s, deeper squats and lunges, more top end speed work etc…As i’ve previously said, last season i did virtually no RDL’s, i didn’t go below 90 degrees with squats, even less with lunges, didn’t do body weight hamstring stuff, didn’t do hamstring curls etc etc etc…

Mike always prescribes this stuff, i just hated the soreness it gave me and also had a hamstring issue which stopped me doing much hamstring flexion exercises…so barely did any of it.

We are also transitioning from a Max Strength emphasis to a RFD and reactive strenght emphasis earlier during indoor season.

This and just the general progression of adaptation should cause big improvements i hope. This season will be my 4th year in a periodized traning program.

DAY ONE!!!!

Weight = 175 lbs

15 min random warm up (jogging, skipping, walking etc)
static flex
sprint drills
static hurdle drills

12x 10 sec strides on grass @70% w/ 50 sec rec

Low intense hops - 2x20m (LLL, RRR, LLRR, medial, lateral)

GS circuits - squat walks + ab circuit + sand bounces

Felt good to be out here again. Learn’t a lot from last year so hope to focus much more on all the little things this season. Felt better today than i expected so overall pretty good.

.

Welcome to the fouling world then! And i was pretty sick during that UK trip, if your talking about the last one.

Anyway, i’d never do 4x8. No way. I get “big” just by doing body weight exercises for 8-12 reps. I’m trying to get down to 170 for competition time so that wouldn’t be good for me at all…Don’t know any long jumpers who train that way either…

80 3x3
85 3x2
90 3x1
70-75 3x2
85 3x2
90 3x1
95 2x1

This is an example of a typical linear method for building strength. This period COULD be used after a few weeks of general prep. The volumes are very low and it was just a very simple plan.

Without knowing anything about you. I would say you need to focus on power, explosiveness, sprinting and elasticity more than anything else right now…For your explosive power you CAN use heavy reps of very low reps…

Just PM me for anymore help if you’d like or start a new thread and get everyones input.

Nick Newman - 16 September 2009 10:21 AM

Anyway, i’d never do 4x8. No way. I get “big” just by doing body weight exercises for 8-12 reps. I’m trying to get down to 170 for competition time so that wouldn’t be good for me at all…Don’t know any long jumpers who train that way either…

Wouldn’t training like that be a good idea for you (at least for your hamstrings, for a while) given how small and weak you said they are?

Any type of training will be great for me in that area, but yes you are correct. As you can see we are doing a lot of lunges, rdl’s and deeper squats all in the 6-8 rep range right now…

AM)
10 min dynamic warm up
static flex
dynamic flex
hurdle drills

12x 20m med ball sprints

PM)
Cleans - 26x1 70% w/ 30 secs rest
Lunges - 5x6

Bench + pull up - 5x6

AM session was good. I think my accel mechanics have really improved since last season. I feel very fast right now over 20m and it’s like i have 2-3 more gears left. Lifting later.

yo i thought you opened a new thread for this season. tsetsetse

WOW! thanks a lot dude…i did not even realise which thread i was in haha!

UT, can you lock this one?