Elitetrack: Sport Training & Conditioning

Long warm up
static flex
dynamic flex
hurdle drills

Short approach LJ - 2x (11,13,15 strides)

GS circuits x2

Today was very good. I felt great throughout. It was probably the nicest and most relaxed short approach session i’ve done. I was able to jump around 7.30m and work on full hitch kick mechanics with virtually no effort at all. I was getting good height on all jumps nd it felt very easy. It was really great session. I’m feeling great.

Today is just a rest day…lots of ice and maybe a massage later…

My right ankle is all swollen today on the Lateral malleolus, it VERY tender to touch as well…

I have no clue what happened.

AM)
Short warm up
dynamic flex
hurdle drills
sprint drills

2x (20,30,40) w/ 2,3,6 min rec)

2x5 depth jumps (75cm box)

PM)
Clean - 4x2@70% (meant to be 90% but couldn’t because of shit bar)
Clean pull - 2x2 @110%
Split jump squats - 3x6 @25%

MB throw - OHB x8

First session went well again. I am feeling great everyday now. I know i am ready for a very big jump any meet now. Lifting was good, feel very light and explosive. I’m 175 pounds now (4 weeks ago i was 184) Seems like everything is peaking on time. Fingers crossed for this weekend.

5 min jog
static flex
dynamic flex
sprint drills

4x50m stides

Nice easy losen up before the competition tomorrow…I’ll do a few 20m sprints in AM to get CNS awake a little bit. I jump at 4pm at Santa Monica College. Competition will be good, i believe Tony Allmond is going. I really feel ready for something special. I’ll update tomorrow night!

Nick Newman - 10 July 2009 07:46 PM

Nice easy losen up before the competition tomorrow…I’ll do a few 20m sprints in AM to get CNS awake a little bit. I jump at 4pm at Santa Monica College. Competition will be good, i believe Tony Allmond is going. I really feel ready for something special. I’ll update tomorrow night!

do it!

Thanks boi!!!!

hey dude, off subject but whats your PR in the 100, I use to know it but i forgot?

I really don’t have one…

I havent ran it in 3-4 years i think…

I ran 11.01 in high school, then ran 11.25 for Manhattan College one year. I’ve ran the race maybe 3 times in my life…

So how did it go?
Btw. that jet lag thing going into Europe sucks. I understand how your performance deteriorated rapidly here

I fouled all 4 jumps today…

I’m actually pleased overall…All jumps were between 7.70-8m and the sand was horribly dry. All jumps had a negative 1-2 wind. My technique in flight and landing was the best i’ve ever done. I’m a bit dissapointed with my take offs, i felt they were rushed and my head kept going back which i think caused the fouls…

With a follow wind right now i think i can jump very close to 8 meters…

Back to training and hopefully i’ll do better in 2 weeks.

Side note: Had a nice chat with Walter Davis, he’s a cool guy…and got invited to train sometime down at the Olympic training center…lol…i don’t think they knew i wasn’t American.

Just found out i have 5 more meets left in Southern Cal for this season…much better than 2! Feeling good about that…

5 min jog
static stretch

8-10 x 100m strides on grass
gs circuit x10

Body feels good. I have a meet on Wednesday.

Here are the jumps from yesterday….

p.s. i have also decided to try “aiming” for before the board from now. May sound like the obvious thing which i should have done months ago, but…it’s clear i am very good at hitting the 1-4 inch part in which i’m trying NOT to hit…therefore, this SHOULD put me on the board…If it doesn’t, then clearly the actual board is the problem…

AM)
Short warm up
Dynamic flex
Sprint drills

2x20m
5x40m
1x90m

4x4b+j

PM)
Cleans - 3x2,3x1 @90%
Squat complex - Squats - 4x3 + stiff leg jumps - 4x8
Hanging abs - 2x8
MB throws - OHB x8

This morning was a tough workout for sure. I feel good though and am excited for Wednesdays competition. Lifting later.
I enjoyed lifting a lot today. I was super focussed throughout. I feel really good about the next 5 meets.

5 min jog
bsr flex
hurdle drills

5x40m stride on grass

PNF flex

Feel good. loose, not sore, ready for tomorrow…This is how a comp phase should feel. Tomorrow i am not going to TRY and jump huge, just going to focus on technique and having fun.

Jumped 24’8 today. Haven’t figured the exact conversion yet.

I missed the board (or the painted line, they had no board) Felt really fast, take off again was terrible. I was low and didnt get any height.

Pleased overall…should improve each meet from here on out and finish hitting my goal.

Nick Newman - 15 July 2009 11:47 PM

Jumped 24’8 today. Haven’t figured the exact conversion yet.

I missed the board (or the painted line, they had no board) Felt really fast, take off again was terrible. I was low and didnt get any height.

Pleased overall…should improve each meet from here on out and finish hitting my goal.

It’s 7.52m. Get to the 25’s.