Elitetrack: Sport Training & Conditioning

How many feet is that?

45.50m so whats that in feet ? 145? not sure.

On another note,

I am wondering what breaking through my 2 and half year clean plateu may actually mean for me. Some people have told me that all my numbers/ distance will now improve for a while and then plateu again…

What are you thoughts on this? Breaking through long time plateus…

I am hoping it will let me run 0.96- regularly but who knows…?

Aren’t you strongh enough now? Shouldn’t you now have force aplication on the track as the main target?

Nick Newman - 23 February 2009 11:30 AM

45.50m so whats that in feet ? 145? not sure.

On another note,

I am wondering what breaking through my 2 and half year clean plateu may actually mean for me. Some people have told me that all my numbers/ distance will now improve for a while and then plateu again…

What are you thoughts on this? Breaking through long time plateus…

I am hoping it will let me run 0.96- regularly but who knows…?

breaking through you plateau should lead to improved performance,,,i think you will see the big benefits after this cycle….because now you will adjusting the load to your knew max….when do you test clean max again in 4 weeks??when do you test squat max again and 30m??

Yes Fiavala i think your right…

And Dan, im not sure…Mike will have the answers!

Short warm up
Dynamic flex
Hurdle drills
Sprint drills

Short approach jumps - 6x11 step jumps

3x40m sprints from 2 point start (on runway)
3x40m w/ submax 10m run in

Clean pulls - 3x1 (last 1 at 105%)
Cleans - 4x1 @90% (285)

Squats - 4x2 @75-85% + Hurdle hops - 4x3 (superset)
Bench press - 4x3
Ab twists

Today went well. The focus for the short approach jumps was the knee drive (which im not great at) and getting my arms to come over the top on landing which will force me past my feet!
Sprints were ok as well, i ran 2.00 seconds for fly 20m on the last run. 285 is real easy now for the clean. I no longer have to bend my legs to get 270 up, quite weird! lol…

aivala - 23 February 2009 03:20 PM

Aren’t you strongh enough now? Shouldn’t you now have force aplication on the track as the main target?

i still think you will benefit from the 315 clean….jonathan edwards could have tought im strong enough now when he was powercleaning 1.5BW yet the 2xbw powerclean helped him why else would he increase it…ben johnson and all charlie francis athletes were really strong..so they must have seen the benefits of it…

Short warm up
static flex
hurdle drills

8x100m on grass (15sec)

weight circuit - 3x12
GS abbs circuit - x12

Today was pretty good. I have been really sore overall the last week or so and today i finally felt a little back to normal. Tomorrow i am heading to Pasadena college to jump as my usual runway is being re-done ready for the March 7th competition.

Just for curiosity, what’s your tj pb?

14.71m from 10 strides (5 lefts) - 3 years ago.

aivala - 23 February 2009 03:20 PM

Aren’t you strongh enough now? Shouldn’t you now have force aplication on the track as the main target?

I actually don’t view the strength training so much as a means to increase strength per se, but more as a means of providing a particular stimulus and achieving a desired adaptation. The strength is just a secondary outcome of that stimulus and adaptation. So to that end, I don’t really think you can become ‘too strong.’

Noted strength researcher and physiologist, Mike Stone, who handled much of Edwards weight work when he was in Ireland, said that the concept of ‘too strong’ is unwarranted.

dan1990 - 23 February 2009 04:15 PM

when do you test clean max again in 4 weeks??when do you test squat max again and 30m??

We will have one more test in about 6 weeks (after conclusion of indoor season + transition + 1st outdoor cycle) and then from that point on there will be opportunities to increase the max but not in true test scenarios. For example, I might prescribe 92+%. That gives Nick the opportunity to attempt a new max but only if he feels good. We frequently check speed in training so despite there not being true test scenarios it’s similar to the clean.

AM)
short warm up
dynamic flex
sprint drills

2x20m
full approach runs - 2x (21,19,21) Land last 3
Bounding series - 2x LLL, RRR, LLRR, RRLL

PM)
Split snatch - 8x1
dynamic step ups - 3x6
bench press -5x3

Great day in weight room again. Track was OK. Made some tecnical strides forward. Knee drive was much better today and my flight is more straight now which allows my landing to be better. Speed is just not feeling normal at the moment. I don’t feel i can run 0.97 the way i was in november. I feel tight when i run, like i cant open up anymore. Its strange. I’m very pleased with how my technique is coming along however. I also jumped a 40cm PR in the double double today of 17.05m.
Strength wise, i have completly peaked there is no question. Today i split snatch 180 very fast and i think my max is much more than i actually thought it was. And the bench press, i pressed 245 lbs 3 times, which i have never done before.
This Sunday i am jumping at USC in Cali. Goal is for a PR.

Today is just a nice resting session…

I’ve strained my something at the side of my knee so i’m rehabing a lot…

An old rival of mine from NY is going to be at USC on sunday jumping. He’s good. So i’m hyped to be jumping against him. I’m also going with a 1 and half/ hitch hang on sunday which should give me a chance to land properly.

hey nick ....a few weeks i asked about maintain strength and you suggested 3-4x4-6 @70%...i starting maintanence now and was thinking of this… perform 90% 1 rep and then use what you suggested 3-4x4-6 @70%..this would use the potentiation effect making the 70% feel lighter…what would you think of this ??anybody else that see this what do ye think??or should i just stick to 3-4x4-6 @70%