1 last jump

So training
2 weeks ago i did jack for about 10 days apart from hurt myself with my only jump in a competiton, which was a foul.

Last week did – 5 reps of deadlift, atg squat, power cleans, push press and 8 reps for little things – calf raise, military press, rows, dumbell bench, sit ups. Weight training was 5 days of this week.

July 8 – hang power clean for doubles – 80,100,110,120,130. Push press doubles – 80,90,100. Tried overspeed training and strained my hamstring.

July 9 – core

July 10 – power clean singles, 100,110,120,130,140. Few long jumps from 5 steps. Hurdle walk overs. – i have
a vid of most of this session – the 140 clean wouldnt transfer from my camera to pc 🙁

July 11 – core

https://www.youtube.com/watch?v=ffZEKA6p534

My outer foot is aggrivated everytime i jump, and im pretty sure the cleans do not help. Not sure on this but i jump back on the cleans and i look like i jump heel to toe which could cause problems???

Thanks for that. Hopefully it will just be the last jump of the season. I want to carry on because i know i have so much other things i can improve on, only if im injury free though. Im sure if this pain subsides a little in 6 weeks i will get a nice pb and that will be all the motivation i need to carry on.

My training changes week by week, helps keep me motivated. This 6 weeks i will try to be strict though, working much more speed work than previously, just doing fast singles with weights and most importantly for me flexibility. I have another 30cm if i can leg shoot.

It helps me to keep improving i think to change things up alot. Example 1 week i might be doing deadlifts, next week atg back squat, another week atg back squat with pause and finally to mix it up another week will do front squat which is always paused at bottom. Weights vary from 80% for doubles or triples, to singles or doubles of 90-100%

July 12
Push press – 80kgx2, 90×1, 100×1, 110×1, 115 fail, just. Suana+lots of hard stretching. Then 2 hours later
ATG squat with pause – 100kgx2, 120×1, 140×1, 150×1, 160×1, 170×1, 180 fail.
Attemped 20m sprints but pulled up with a niggling hammy – 4 weeks without sprints now.
Lots of ankle, knee, achilles rehab. Hurdle drills

July 13
Easy weights day – military press, rows, calf raise, flies, 3×5-8. core circuitx2, power plate?? (more ankle rehab) hard streching, sauna. Everthing i’ve done here is new to me. I’m trying new things out to strengthen weaknesses and ankles, plus still trying to recover from a torn pec in december. But if the physio is right and i have been jumping on a stress fracture for the last 4 years, i doubt any of this will help.
2 hours later, single arm kettlebell throws 3×4. 3 depth jumps over hurdle (3’10) followed by 3 standing long jumps, x3. 1st full plyo session in 6 months i think

July 14
More rehab+hard stretching, getting sick of this, takes longer than my main sessions and makes me a little more tired when i’m lifting or jumping.

https://www.youtube.com/watch?v=li2gAohXl_k

Squat session. How do i post this so it actually shows the vid, instead of just a link?

July 15
Hang power clean – 100×2, 110×2, 120×1, 130×1, 135×1, 140 fail, 100×3.
Push press 80×2, 100×1, 110×1 – was meant to do more but wasnt really up for lifting today.

2 hours later – short approach jumps. Mostly from 5 steps and 2 from 7. Technique needs ALOT of work.
Did 2 standing long jumps just to warm up, 3.41m.
Tempo runs over 80m really focussing on technique, x3.
Hurdle drills.

Last of the weights vids for a while. https://www.youtube.com/watch?v=U-4JyO0Jg-w
The 140 – in the past i would have held onto this and budged it up, but now i let them ones go because I messed up my thumbs doing this a lot.

I havent maxed out in quite a long time – since december i think. Just getting heavy now, so the vids are my maxes as ive only just started heavy again, or is there any other exercises you wanted to know? I’ll be trying a 150 power clean in a couple of weeks, currently a comfortable 140 is my pb. My deadlift always goes up with my squats so since last time i rekon i got a 270. I don’t need to actually do DL to improve it, just like my standing LJ yesterday.

July 16
core

July 17
Warmed up with p.clean singles – 110, 120, 130, never doing this again 30 minutes after i wake up.
(30m sledge pull then 30m sprint)x3.
Hurdle drills.

After, rows, dumbell bench, military press – 5-8 reps.

https://www.youtube.com/watch?v=0lrPnASvxuo

This is some sprints and jumps i did. First time ive seen my sprinting and i don’t like it. I hate my jumping technique aswell. I need advice.

July 20
Time to get some speed
Hang p.clean. 80×3,90×3,100×3 110x3x3.
Push press 80×3 90x3x2

Break

ATG squat paused 120×2, 140x2x3. 2 depth jumps after each set.
Drop jump to 4′ hurdle 3×4, foot didnt like landing from this height, gonna try modify my orphotic again.
Hurdle drills and feet str.

Man, amazing lifts for your body weight, good job!

Cheers. Next year i will have a super power to weight ratio!

I should have commented earlier on this. I am forced to take a break and will be starting winter training in Sept or Oct. When training gets serious i will post again.

Update. I had a fractured ankle that has probably healed by now but now found out I also have a bone spur on my talus bone, will need surgery and will likely take forever to get surgery with the NHS. Indoors ruined.