Elitetrack: Sport Training & Conditioning

Even the other way around. To make sure you touch base with max strength. Do 4x5 @70%, then 2x1@90%. Something like that would work well.

Short warm up
Dynamic flex
sprints drills

4x20m
3x30m
2x40m

6x1 clean (last 3 @85%)

I decided to switch around what i have done this season during the 2 days prior to a meet. I felt awesome today. It was the best i have ran in a long time. Much more relaxed in the arms and got back to opening up my stride the way i used to when i was running 0.96 etc. Cleans were explosive as well.
Tomorrow will be strides and losen up. I feel really good about Sunday now.

Nick Newman - 27 February 2009 05:06 PM

Short warm up
Dynamic flex
sprints drills

4x20m
3x30m
2x40m

6x1 clean (last 3 @85%)

I decided to switch around what i have done this season during the 2 days prior to a meet. I felt awesome today. It was the best i have ran in a long time. Much more relaxed in the arms and got back to opening up my stride the way i used to when i was running 0.96 etc. Cleans were explosive as well.
Tomorrow will be strides and losen up. I feel really good about Sunday now.

what changes did you make?

Instead of doing,

Friday - easy stride etc…
Sat - Sprints, cleans (neural wake up)
Sun - compete

I did the traditional,

Friday - speed, cleans
Sat - easy stride, losen up
Sun - compete

Nick Newman - 27 February 2009 05:19 PM

Instead of doing,

Friday - easy stride etc…
Sat - Sprints, cleans (neural wake up)
Sun - compete

I did the traditional,

Friday - speed, cleans
Sat - easy stride, losen up
Sun - compete

Got it, hope things go well for you, probably wont matter much since you are a jumper vs a sprinter.

Can you explain what you mean?

Thanks.

I’m just seeing how it feels. I used to do it this way for a long time so i have nothing to lose trying it.

USC Relays

1st - 7.55m

Today was really great for me. I proved something very important to myself and discovered something new.

We only had 4 jumps which kinda sucked. I fouled 2 of them. But wow, were they huge, first foul over 7.70m and the final jump was the biggest and best jump of my life. They measured it for me at 7.87m. I ran how i run. Big, tall and long, i was blazin on the runway and given 2 more jumps i believe i could have jumped into world class!
I’m very excited by today and feel big break throughs are very close to happening now. Run is fixed! finally! and it felt great.

Good work man! Did you get any video of the jumps?

Yeah should be up tomorrow maybe today depending on how busy Mike is…

Just to clarify and this was my fault.

On the video,

- The third round foul was actually the 7.55m.

- The 7.55m as labelled on the video was actually the 3rd round foul

AM)
Short warm up
Dynamic flex
sprint drills
hurdle drills

2x20m sprints
6x full approach runs

2x LLL,RRR,LLRR,RRLL,LRLR

PM)
Split Snatch - 8x1 (moderate weight)
Dynamic step ups - 3x6
Bench - 5x3
OHB med ball throw - x8

I felt awesome on the runway today. For the final 10m i ran 0.97 five consecutive times. I feel like i could jump close to 26 feet any day now. Great stuff. I wish i had more meets after this next one really, i’ve totally hit my stride now. But, i realise that in order to have a really good outdoor season i do need to get back to some hard training for 4 weeks or so. Lifting went well. Benched 250 again, pretty comfortable now. Snatched 180, again felt good.

The day switch is another little experiment. As we’re in year 1 of a 4 year plan, I’m open to experimenting with some things now. At the very least we can say it didn’t hurt to switch the days up. I’m not sure if we’ll be able to see if it helped until we try it in a non-taper situation. As I told Nick, at this point in time he should be rolling pretty much no matter what we do so I don’t think we’ll be able to get the best read on whether Nick is the type of athlete that needs the pre-meet primer. Last year was the first year he’d done it and on the few occasions we took it out or even did TOO LITTLE, it seemed to have a negative affect. I suspect this type of thing can change however for some athletes as an athlete progresses, training age matures, and the athlete’s ability to reach deeper in to CNS reserves requires additional rest.

Are you aiming for London 2012?

I am 100% aiming for 2012. I will be at my peak at that time. I believe i have enough ability now to jump 8 meters and by 2012 i will jump 8.20m.