[aivala]

aivala on February 19, 2009 at 3:24 pm #15387

I am 18 years old, 1.85m high and 72kg heavy.

Some insights on my athletic life:
*started with soccer, average overweight goalkeeper, until 11 y.o.
*dedicated myself only to high jumping until age 16, training just once a week, max. was 1.80m
*at age 16 started with some long sprints, hit 38.2 for 300m with no training
*at age 16 during summer did a lot of distance cycling training, it destroyed my bouncyness, was unable to jump 1.60, yet long jumped 6.19. Then had a skiing accident which led me to a 3 month lay off and “resetting” of my body. Just one two months and a half after surgery I jumped 1.80 again.
*On 2008 I had: overtraining, hamstring strain grade II (due to butt kicking while sprinting), several groin pulls (4, mobility issue) and left ankle astragalus edema (multiple severe heel striking while lj-ing due to everybody saying “look for height”). ALL these injuries were avoidable.

Development resume:

(last year I did not do a single session over 150m after the 2 month layoff and all the marks were hit after that, in a span of 3 months)

I stopped training on 20th november and have been travelling since then. Until 1st of april I won’t be able to run due to the ankle issue, which is slowly but steadily healing.

I have the national junior championship on may 24th, so I will only be able to qualify during a month long window and will be able to fully train only for 5 weeks. I have to hit 6.50 to qualify, I hit the mark last year in only a month of training after my hamstring issue so I know it’s possible. In october I am moving to germany, so I will miss the last and most important part of my season (Argentina).

I am a good observer and analyser of my training so I more or less know what works for me.

Target: 6.50m + before May 16th. EDIT: reached on 19th april, 6.61 opener

[aivala]

aivala on February 19, 2009 at 3:42 pm #78323

Btw my lifting pb’s:

Full squat (bellow parallel): 2×97.5 (jan 2009)
Power clean: 80kg (april 2008)
Bench: 70kg (oct 2008)
Row: 10×62.5 (oct 2008)

Vertical jump max: 23 inches (after 2 mo. lay off-2008)

I also have acceptable discus, javeling and hurdles technique. A decathlon is not a crazy future choice.

From 1st april onwards my trainig will look like this:

1) Sprinting + Lifting (power mvt, squatting mvt, bench)
2) tempo (either running + upper body bb or circuits)
3) Sprinting + Lifting (power mvt, step ups, rdl, pullover)
4) tempo (either running + upper body bb or circuits)
5) Spriting + Lifting (power mvt, squatting mvt, row)
6) tempo (running)

Since right now I am uncappable of running or jumping I will just do a shitload of circuits and upperbody lifting in order to adquire work capacity and recruit more motor units. Last year this helped me a lot mantaining my accel capabilities during injury. I still don’t know then to start lower body lifting, I suppose mid march. I will try to have acces to an ellyptica (sp?). Since I am going to run short of time I hope to somehow develop some accel capabilities with all the work until april and then jump directly to work arround 40-60m. Btw this are some ideas from Allan Wells’ training applied to my precarious situation.

I believe that my strength relies on my short gct. I have very poor maximal strength as seen above. Therefore I rely mostly on my plyometric abilities for jumping.

My technical targets:
*Plantar flexion previous ground contact helps me to activate my hamstrings
*Glute contraction during a more active take off
*Fast backwards pull/push with a COMPLETELY stiff leg
*Remain fast during take off
*Dominate the hang technique (landing issues with hitch kick)
*Powerfull knee drive with free leg (right one)
*Look for distance, and height just through trying to get on an imaginary low box on my target distance

My take off has been way too passive after aug 08, thereby I was jumping just with my quads, it was some kind of run off the board jump. I luckly have never had steering problems, I usually am a 6/6 guy. I also tend to run very relaxed.
Another key element of my training has been visualization: while being at home I slowly rehearse technique or the last steps of my approach. This works perfectly and f.e. has helped me to learn extremelly fast the hitch kick.

Here’s a vid of mine taken in october:

(i will later try to upload it with higher quality)

[aivala]

aivala on February 19, 2009 at 4:23 pm #78325

Tuesday 17th February

First training day:

lots of stretching
some drills
3 x stadium stairs walking (2 steps each time)
each down step was done slowly, some kind of eccentric bw work
3x5x40kg bench (I injured my elbows in january while lifting my very heavy travel bag so I am just trying them)
dips
abs

[aivala]

aivala on February 19, 2009 at 4:26 pm #78326

Wed 18th February:

still proceding carefully with my elbows, very sore glutes and hamstrings from stadium steps

stretching + drills (lj take off rehearse, always walking)

row: 3 x 8 x 50 / 55 / 60kg
arm curls, altn front raises and lats

Elbows are doing fine and my ankle doesn’t crack crazily like in december anymore.

[aivala]

aivala on February 20, 2009 at 3:27 pm #78392

Today was crazy hot, as high as 41ºC, and almost 80% humid, so I skipped any kind of training.

I forgot to mention I train mostly on excellent grass, in a nearby rugby club. The grass there is top notch and I feel extremelly comfortable running there. I have no kind of pain after running there, whereas on synthetic tracks I really feel the pounding.
My plan follows some kind of short-long scheme.

[Avi S (tkxii)]

Avi S (tkxii) on February 21, 2009 at 3:11 am #78416

what do you think your running vert is? 23 inches seems kind of low for a squat like that

[aivala]

aivala on February 21, 2009 at 4:42 am #78426

what do you think your running vert is? 23 inches seems kind of low for a squat like that

That vertical was made with a two step lead in and measured with a computer . I supose the numbers are relatively accuratte since from a standing jump I can barely grasp the rim and I am 1.85 tall and have relatively long arms.

CMJ was 46.33cm and the max was 58.84cm.

In late 2007, two months after knee surgery, I was able to bring my hips up to 1.90 +/- while highjumping, just my technique wasn’t there. I guess I belong to those with crappy vjumps but good “reactive” strength.

[Avi S (tkxii)]

Avi S (tkxii) on February 21, 2009 at 5:39 am #78429

haha yea, i tried HJ for the firs time this year, and i have no technique whatsoever, its a graceful event, i have worked my way to a 3 foot running vert, but i couldn’t rly clear starting height. i think the TJ is gonna be my main thing

[Avi S (tkxii)]

Avi S (tkxii) on February 21, 2009 at 5:44 am #78430

i raelized i went off topic, but i like ur log it looks good. i learned this yr form sprint training that plantar flexion is very important in acceleration. in in the LJ, i like to think of kicking my ankles out, same with the TJ and sprinting. i like that cue. however, the LJ is more about height, so the kicking out cue is better for TJ and sprinting. good luck with ur trianing, my glutes are very sore atm, and shoulders

[Mccabe]

Mccabe on February 22, 2009 at 6:39 am #78470

I’d suggest work on LJ technique my training partner jumped 7.22 running 11.4 consistent.

[aivala]

aivala on February 24, 2009 at 3:04 pm #78610

Friday:
very hot, yet trained and risked to do some lower body lifting:

5 min stationary bike + stretching + drills
squat 4x10x60kg easy
incline bench: 10,12×30 2x10x40kg

At night my elbows felt somehow sore. I still feel really uncomfortable with my shoulders at the incline bench.

I’d suggest work on LJ technique my training partner jumped 7.22 running 11.4 consistent.

My pr’s were done after just 3 months of training, which by the way were also interrupted due to 2 small injuries. I just didn’t have time to practice a full length approach of 20 step, had to stuck with 16. I was somehow crazy since I wasn’t able to bring my whole speed to the board, yet it was a choice between that or practicing technique. I am the kind of guy with ok max v yet my accel isn’t great, so I need a long way to gain momentum. I also struggled with my landings, changing in the last minute (week before state and nat champs) to a stride technique coming fron the hitch, since I struggled way too much with the landings.

This weekend I didn’t do anything at all since it was ridicously hot in Buenos Aires. Today a very light bike ride with some bike sprints in between and easy bodyweight circuits.

Today I confirmed something I was suspecting, my left knee has healed after two years from meniscal injury. I had been having clicking/cracking (moderate to severe) in every single knee flexion I did since the operation, it was already annoying having to live with such cracking in every step. Now it suddenly disappeared on Saturday after Fridays’ squatting session.

[aivala]

aivala on February 25, 2009 at 11:48 am #78655

WHAT THE HELL!!!! Today I confirmed that vj test wasn’t right at all (CMJ):

5 min bike + stretching + drills + mobility work
cmj from less than 1/4 squat onto box: 5 x 6

squat 4×6 x 60 / 60 / 70 / 70kg (tremendous glute / ham activation, very little quad)
bench: 4x5x 40 / 45 / 50 / 55kg 3 x 60 kg
some easy biceps work

New less than 1/4 squat CMJ pb: 31,5 inches

In the CMJs, the last 3 sets were performed onto a platform 80cm high (31.5 inches) and I was always landing completely standing up in some of them, some were performed with very little knee bend. I find this awesome since it totally obliterates the previous “real” CMJ (44cm), which was even performed from a deeper squat position. Today I jumped from less than a quarter squat, very little knee bend at take off and landing. I could feel my hamstrings and glutes making the work.
I wonder now how big my full VJ is. I love this because it doesn’t correlate at all with my poor strength. I will try to get it on tape next time. I even wonder if I measured correctly because it’s way too much.

edit: I in fact miscalculated, it’s just 80cm instead of 88cm

[aivala]

aivala on February 27, 2009 at 10:15 am #78739

Yesterday: off.

Today:

Mobility + stretching + drills
Box jumps: 6×6 from static 1/2 squat onto 80cm high box

Snatch grip deadlift: 4 x 8 x 60 / 70 / 80 / 90kg
Front squat: 3 x 10 x 50kg (killer)
Overhead dumbell press: 4×10
+ shoulder mobitility work for javelin and pull overs

I find jumping onto the box more difficult from this static 1/2 squat than from the tiny ROM of the CMJ.

[Nick Newman]

Nick Newman on February 27, 2009 at 11:01 am #78740

Hey dude!

I’m not really understanding your training. Can you explain the system a little bit…

You don’t seem to run a lot, as in speed work etc…

[aivala]

aivala on February 27, 2009 at 11:25 am #78743

I believe you missed the part where I explain that right now I am recovering from bone edema in my ankle (astragalus) lol. So you won’t see me running until late march / april. I don’t want to hurt it anymore so I am avoiding olympic lifts since you kinda jump and then plant agressively, in mid march I will add them.
I also had a stupid elbow issue while backpacking (damn heavy bags) so I also don’t want to hurt it again.

The lifting is now oriented to a GPP work, I will keep the volume of the reps high. I also want to gain some mass in my upper thigh and work capacity. In the very second post everything is more or less explained.

Right now:

1) Mobility work + box jumps (cmj from 1/4 squat) + lifting
2) tempo in the bike + circuits
3) Mobility work + box jumps (static from 1/2 squat) + lifting
4) tempo in the bike + circuits
5) Mobility work + box jumps (static from 1/2 squat) + lifting
6) some tempo in the bike

Next week I will have access to hurdles and med balls.

[aivala]

aivala on February 27, 2009 at 11:33 am #78744

Did you think I was an inno sport guy?

[Nick Newman]

Nick Newman on February 27, 2009 at 11:38 am #78745

lol…gotcha gotcha!!!

so jumping from boxes is ok for your ankle? sprinting hurts?

[aivala]

aivala on February 27, 2009 at 11:58 am #78747

lol…gotcha gotcha!!!

so jumping from boxes is ok for your ankle? sprinting hurts?

Jumping onto boxes don’t give me any pain, in early january sprinted but had some pain. I don’t want to push it, I want to have a good recovery. It still clicks more than the usual, so I will wait another month to see what happens.

[aivala]

aivala on February 28, 2009 at 1:28 pm #78780

Today some light bike tempo, the very little muscular endurance I had is now leaving. Even ciclying steadily at a very slow pace makes my muscles hurt.

[aivala]

aivala on March 1, 2009 at 3:38 pm #78813

Drills + stretching
Box jumps onto 80cm from static 1/2 squat: 6×6
Squat: 6 x 5 x 60 / 65 / 70 / 75 / 80 / 85kg
RDL: 3x10x50kg

Lacked depth in the squat, I noticed I was going just to parallel, so didn’t come even close to the hamstring / glute activation of tuesday. I also wasn’t pushing through my heels. Had the same problem with the box jumps, every glute/ham dominated jump is way more powerfull than any kind of quad movement.

[aivala]

aivala on March 5, 2009 at 2:13 pm #78964

Yesterday:

Box jumps onto 80cm (CMJ) 6×6
Squat: 4 x 6 x 60 / 70 / 75 / 80kg
Back jerk: 3×6 20/25/30
Dumbell lounges: 3×12 with 12.5kg on each hand

The squats felt pretty easy today and there was a lot of hamstring / glute activation. Almost fucked up my elbow doing the back jerk.

[aivala]

aivala on March 6, 2009 at 11:06 am #78999

Drills
Box jumps 6×6 from 1/2 squat
Snatch grip DL: 4 x 8 x 60 / 70 / 80 / 90 kg
Front squat: 3 x 10 x 50 kg
Bench: 3 x 4 x 50 / 55 / 60kg

The lifts felt much easier than last week. I did them all much faster. Here is a video of the box jumps:

[aivala]

aivala on March 9, 2009 at 3:10 pm #79147

Today:

Drills
Box jumps cmj 6×6

Squat: 6×5 60/65/70/75/80/85kg
1/4 squat: 2×100 3×110
Stiff leg deadlift: 3×10
Row: 3x5x 50/60/65kg 2x70kg

The squats were easier than last week, sets done faster, but I avoided using my hams and glutes today. I do this by avoiding the backwards hip push at the bottom of the lift. The quarter squats were done just to see if they felt easy. They were really easy for my legs yet not for my back. I will do that kind of work in the leg press. I almost went to hell doing the quarter squats because I didn’t expect to bounce with that much energy back. Please criticize my squat form:

5x 75kg:

5x85kg:

Quarter squat at 110:

https://www.youtube.com/watch?v=qLiR4eo2WAc

[aivala]

aivala on March 12, 2009 at 12:57 pm #79267

Yesterday:

drills
6×5 cmj box jumps onto (aprox 85cm / 33 inches)

squat 3×6 75 / 80 / 85kg
quarter leg press: 3 x 6 175 / 190 / 205kg
dumbell lounges: 3 x 12

The cmj was tremendously powerfull, it’s as if I had been pumped up. I got pretty easily on the box and two times I landed completely upright. The squats felt relatively easy and fast. The quarter leg press was ridicuously easy, I could make the thing jump under my feet. Next time I will start with 230 kg. My goal is to simulate the quarter squats, since these destroy my back. In need them in order to improve my elastic strength.

[aivala]

aivala on March 14, 2009 at 3:40 am #79327

yesterday:

drills
6×6 box jumps from sitting position w/o using arms

snatch grip dl: 4x6x 80/ 85 / 90 / 95kg
front squat: 4 x 6 x 60kg

My knees got sore from the front squats. I have been playing arround with Kinovea and my jumping videos of last year. I measured angles and got f.e. for a slow 6.30m jump 12º, for a stuttering 6.10 just 9º, very very flat jumps and that’s how I had been jumping last year:

[aivala]

aivala on March 14, 2009 at 4:55 am #79330

And after some Paint…

[aivala]

aivala on March 19, 2009 at 12:38 pm #79644

On sunday:

6×6 cmj
squat 3×5 70 / 75 / 80 3x85kg
quarter leg press: 4x6x 205/220/240/260
glute ham raises 2×12
rdl 1×12

Felt very letargic. Wasn’t in the mood to finish the last squat set. The leg presses were very fast and are really hitting my eccentric strength.

[aivala]

aivala on March 19, 2009 at 12:42 pm #79645

Yesterday:

6×6 cmj

snatch pull: 6x6x 80/80/80/85/85/85 kg
slow eccentric squats:
Back 2x6x60/65
Front 2x6x50kg

The snatch pulls were supposed to be snatch grip dl’s but I was doing them so fast that during the pull they ended up flying upwards even surpassing my stomach. I feel nothing while doing the eccentric squats, I suppose I will do these with a supramaximal load but from the front to drop the bar since I have no suitable rack.
Btw I have never had soreness from this lifting only training, I had always thought the usual soreness came from lifting but now I realize it comes from sprinting.

[aivala]

aivala on March 19, 2009 at 12:45 pm #79646

Today:

10x100m extensive tempo pace

Power cleans: 6x4x 60kg

First running workout! The ankle felt good. It was also the first time ever I tried LJ spikes, they are really stiff but felt good. The cleans were really easy but I still want to polish my technique, hadn’t done a clean in ages.

In the last three weeks I gained 2kg (4.4lbs) and I don’t know where they came from. Now weighting 74kg.

[Nick Newman]

Nick Newman on March 20, 2009 at 12:21 am #79654

Wow dude! You are a legend!

Great stuff with the computer programs…If you ever have time, would love you to do the same thing for some of my jumps!

Oh, and you have vert skinny legs! Get some beef on them bad boys…

[aivala]

aivala on March 20, 2009 at 1:45 pm #79668

Wow dude! You are a legend!

Great stuff with the computer programs…If you ever have time, would love you to do the same thing for some of my jumps!

Oh, and you have vert skinny legs! Get some beef on them bad boys…

lol

I have gained mass since the photos were taken, almost exclusively on my upper thigh. If you see me in shorts you’ll think I am a poor skinny bastard but in tights the development is noticeable. In the last 20 days I have also became much stronger, today 6×85 in the squat felt easy, I’d say that in this very short period of time my squat has improved in arround 5kg and my vert is now definitely in the 30 inches+ range, even though I am uncapable of squatting 1.5xBW and had very little lifting volume. I believe that’s a good sign for this season.

Today:

some strides
1 x speed progression till 85%

Box jumps from static full squat 4×4
Some static single leg jumps

Squat 3x6x 75/80/85kg
Quarter leg press 3x6x 240 / 255 / 270kg (eccentric emphasis)
Glute ham raises 3×12

[aivala]

aivala on March 22, 2009 at 12:49 pm #79728

Today:

3x100m @ 80%
6×6 cmj
squat 6x2x 80 / 85 / 90 / 95 / 100 PB / 90kg

Good day! It was pretty hot here in Buenos Aires but I still managed to pb in the squat. I even had one extra rep in the tank but prefered to back it up. I am happy because I pb’d after such a long lay off and hit a major metric milestone, it’s a sign that my strength training works. I am doing better than I had thought.

[aivala]

aivala on March 23, 2009 at 1:13 pm #79766

8×100 extensive tempo pace
Lots of less-than-jog-speed lj take offs
6×100 extensive tempo pace

First LJ session since 15th november. Very slow jumping.

Right now:
*working on having a penultimate step under me (used to overstride, shin angles were bad)
*good take off motion (used to just “grasp” the table instead of making full contact with the foot, like running off the board)
*having a moderate angle (neither 9º nor jumping high and landing one meter away)
*full extension off the board

[aivala]

aivala on March 25, 2009 at 3:03 pm #79885

First sprinting session in 4 months:

6x40m

Clean 3 x 4 x 60kg
Squat 3 x 5 x 90 / 85 / 80kg
Dumbell lounges 3×12

The 30m sprints felt really good, I ran much better than I had thought I could. Extremelly relaxed, fluent, it seems as if I hadn’t lost practice, all the other ocassions I ran after a layoff I felt sluggish, this is a good start. Hit my chin twice with the bar while cleaning.

edit: I remeasured the rugby field and was running 40m instead of the planned 30

[aivala]

aivala on March 27, 2009 at 1:03 pm #79978

Yesterday:

5×100 tempo
Lj take off and penultimate from short app
5×100 tempo

Didn’t like it.

[aivala]

aivala on March 27, 2009 at 1:06 pm #79979

Today:

4×6 cmj

2x100m run throughs
3x40m
3x30m

Snatch pulls: 3 x 6 x 80 / 80 / 85 kg
Quarter leg press (eccentric): 3 x 6 x 230 / 260 / 270 kg

Felt really good with the accels, yet I am still not hitting the rythm and technique consistently. I would say only 2 / 6 were excellent. The rest mediocre. I am feeling really fast anyway. The 100m run throughs felt awesome, extremelly relaxed and the 20-40m was fucking fast.

edit: I remeasured the field and was running 40m instead of the planned 30.

[aivala]

aivala on March 30, 2009 at 9:40 am #80116

Yesterday:

2x100m runthroughs
low intensity jumps
5x30m accels

cleans 3x4x 60kg >>>> cns overflow

I still wasn’t able to get the right point of relaxation while accelerating, I either pushed too much or underperformed and didn’t run tall at all. The very first sprinting session last week was the best one till now. I also don’t like the feel of the LJ spikes while running, yet they feel good while jumping.
It’s also very hot in Buenos Aires, I wanna some cold air soon.

edit: I believe the CNS overflow was due to the snatch pulls of the previous session, while I was only lifting it was no issue but now that I am also sprinting I can feel them.

[aivala]

aivala on April 3, 2009 at 11:50 am #80335

Yesterday:

4×6 cmj
2x100m run throughs

6x30m

hang cleans 2x4x50kg + 4 initial attemps also at 50kg
squat 2x6x 85kg 3x80kg
lounges 3×12

Good session, starting to feel better while accelerating, yet still not keeping the action under me. I struggle with the hang cleans.

Btw I managed to upload to youtube some videos of my last years jumps in a decent quality to youtube, I had almost no height in my “jumps” (better to be called runs-off-the-board). All in the low 6m.

[aivala]

aivala on April 6, 2009 at 4:33 am #80508

On friday:

AM training:

6x30m

hang cleans 4x4x 40 / 45 / 50 / 55kg
squat 2x6x 85kg 3x85kg
glute ham raises 3×12

Was completely asleep and felt slow, yet the weights session went perfectly. I am technically doing better with the hang cleans and the squats felt ridiculously easy, very fast. A month ago I was squatting with more difficulty 10kg less.

Yesterday: circuits, recovery. Didn’t feel like taking 1/2 hour bus to do a tempo session so stayed home.

Today: bounds, short app lj , accel development and weights (Details later).

[aivala]

aivala on April 6, 2009 at 12:46 pm #80549

today:

4x RLRLRL
short approach jumps

5x40m

hang cleans 2x4x 50kg
snatch grip dl 3x4x 80 / 85 / 90kg

I am not feeling explosive while running, yet while jumping I feel really good. I don’t know why does this happen. Perhaps are the OL´s using too much cns resources?

[Nick Newman]

Nick Newman on April 6, 2009 at 1:09 pm #80551

What are some of your bounding numbers? 4b+j distance? double double? STJ? etc

[aivala]

aivala on April 6, 2009 at 1:57 pm #80557

What are some of your bounding numbers? 4b+j distance? double double? STJ? etc

Haven’t tested in a very long time (2007). Don’t have a single testing number but a 30+ inches vj.

[aivala]

aivala on April 6, 2009 at 2:02 pm #80560

I searched my log and found, my last bounding test was on 26 november 2007, 5 bounds and a jump:

17.20m.

Also have a slj of 2.80 on the very same day.

I did no lifting by then and very random and inconsistent training. Btw right now I can throw a 1kg discus over 45m easily.

edit: and last year I was able to back arch 1.55 in the hj from standing

[Nick Newman]

Nick Newman on April 6, 2009 at 2:15 pm #80566

Explain exactly how the 4 bounds and jump was performed.

17.20m for that test is up there with all the 8 meter guys i know (me also lol) and is really damn good!

[aivala]

aivala on April 6, 2009 at 2:16 pm #80567

Explain exactly how the 4 bounds and jump was performed.

17.20m for that test is up there with all the 8 meter guys i know (me also lol) and is really damn good!

5 bounds and a jump!!! lol I wish I could do that, even though I have never tried.

[aivala]

aivala on April 6, 2009 at 2:18 pm #80568

I believe it was like slj + l l l l r into the sand pit.

[Nick Newman]

Nick Newman on April 6, 2009 at 2:18 pm #80569

Huh? So you didn’t do 17.20m?

[aivala]

aivala on April 6, 2009 at 2:20 pm #80572

Huh? So you didn’t do 17.20m?

It was in fact 17.20 but for a five bounds and a jump instead of a four bounds and a jump. lol

[Nick Newman]

Nick Newman on April 6, 2009 at 2:21 pm #80573

HAHAA!!!!! sorry i totally missed that part…lol..thats funny…

I’d give you about 15.50m ? thats still pretty good mate…

[aivala]

aivala on April 6, 2009 at 2:22 pm #80574

HAHAA!!!!! sorry i totally missed that part…lol..thats funny…

I’d give you about 15.50m ? thats still pretty good mate…

That was like 2 years ago and now I am in a much better shape! Whenever I am able to hit a track I will test, I am having some legal issues with my club right now since I don’t have the medical examinations completed. I was barely jumping 6m by then!!

[Nick Newman]

Nick Newman on April 6, 2009 at 2:25 pm #80575

oh ok…yeah i think doing these tests would be a good idea…just to give you a good marker for low and high level elastic power qualities etc…

As far as im concerned…the more numbers the better…i have numbers for EVERYTHING you can imagine…over the last 3 years…its great to look and see all the improvements…

[aivala]

aivala on April 6, 2009 at 2:28 pm #80577

Well I have improved alot from that moment, when I did that test my max clean was 70kg but blacked out when did 3 reps of 60kg. I am also ridiculously faster and even though I am like 7kg heavier could hj much more and last year long jumped 1m more. I believe this week I will be able to do the test if I get all the legal issues solved. Right now I am training alone alone alone in the rugby club.

[aivala]

aivala on April 8, 2009 at 1:31 pm #80812

Yesterday: circuits

Today:

short approach jumps
6x30m blocks

cleans 3x4x 60kg
squat 2x5x85
lunges 3x12x40kg

First session on a track. Felt very very fast in comparison with the usual grass and used blocks. I still suck at lj though. I am unable to fully extend off the board and my steering sucks at this moment. I cannot do the pull, I feel as if I was kicking/pushing the ground instead. I still managed to have some very very smooth take offs due to good body position and free leg swing.

[aivala]

aivala on April 9, 2009 at 1:17 pm #80902

Today

short app jumps

2 accels
15x100m extensive tempo

I did the accels because I felt ridiculously explossive and was tempted to do them. I have a pretty inconsistent take off but found two probable styles to follow:
a) passive take off, I get lot’s off air but it’s random and I can’t really perform it on every rep
b) active penultimate and take off pushing forwards with the toes
I am also dropping weights until the 18 since I have an important (and first) meet and I should already perform over 6.30m. I know that after 12 days of no weight training I somehow get my jumping abilities peaked. This has already happened 4 times, 2 accidentaly and 2 on purpose and it works very well.

[Nick Newman]

Nick Newman on April 9, 2009 at 1:21 pm #80904

You did short approach jumps back to back days?

[aivala]

aivala on April 9, 2009 at 1:22 pm #80905

Yes, but I am thinking I shouldn’t do them, or?

[aivala]

aivala on April 10, 2009 at 1:49 pm #81031

Today:

2×6 cmj

8x45m

3x LRLRLR
3×4 rebounds

Feeling really explosive. High sprinting volume since I want to find the optimal accel pattern for the runway. Felt technically good yet not as relaxed as I would like to be.

[aivala]

aivala on April 13, 2009 at 2:24 pm #81371

Saturday:

Short approach jumps
8x45m

Still have some metatarsal pain from the rebounds from the other day. Luckly it’s not in the same area as in my stress fracture. The short app jumps were weird since the board is like 1 or 2 inches below ground level (grass)so I always had the take off leg way too much under my COG. Technically the takeoffss were very very good. I am switching to a more passive take off since I get a more extended, stiffer leg that way and my gct gets shorter. Trying to pull bended my knee too much. I have many videos showing my improvements since the very first jumping session and I will try to compile them later on. I also have to keep the action under me while accelerating, my extensive tempo accels are better than my sprint accels because of this :p .

Today: circuits.

Club closed due to easter so did like 20 min of continuous circuits instead of 1500m extensive tempo. I hate circuits. Still with some metatarsal pain so perhaps it was better to do no running today.

On monday 16 stride approaches to get ready for saturday meet (first one and regional duh), have to perform well. + some medball work. My take off should be in place, in air tech will struggle though. Will get videos.

[Nick Newman]

Nick Newman on April 13, 2009 at 2:33 pm #81372

I’m waiting for these test results? 🙂

[aivala]

aivala on April 13, 2009 at 2:36 pm #81374

I’m waiting for these test results? 🙂

I will try to get some today! At least for the slj and the 4 bounds + jump. And perhaps one hand or video timed 30 from the blocks.

[Nick Newman]

Nick Newman on April 13, 2009 at 2:43 pm #81376

Thanks mate…i am totally obsessed with the 4b+j!

Think i might do some research on it!

[Matt Norquist]

Matt Norquist on April 14, 2009 at 1:30 am #81402

How do you test 4 bound + j? Standing start to: LRLR + Jump?

[Nick Newman]

Nick Newman on April 14, 2009 at 1:35 am #81404

The way its always done is, start with 1 foot forward then just roll forward onto and off that foot into the first bound…

[aivala]

aivala on April 14, 2009 at 10:00 am #81424

FIRST LJ SESSION OF THE YEAR!

SLJ: 2.81 / 3.00 / 2.73 / 2.75

Regarding the 4 bounds and a jump I really didn’t understand how to do it and struggled. Specially with the very slow start from a slj, when I catch up speed I really start bounding, otherwise it’s like struggling to move forward.

12 step app: 5.70 / 6.05 / 6.35
18 step: 6.22 / 6.32 :p

Started to rain so had to leave. I had to do the 18 steps because I need it for saturday (long story), otherwise I would have stucked with 10 – 12 steps. Really glad with the last 12 step, there are a lot of things to fix yet 6.35 already from that short app.

[aivala]

aivala on April 14, 2009 at 10:00 am #81425

Videos:

My first time ever with something like this, completely uncoordinated. As the speed increases the bounding becomes more easier to me. Look at how I struggle with the initial slj and bound. If I had a rolling start of 1 step I would make much better. Anyway, is it supposed to be slj + r l r l + r into the sand pit? I have some measurings but may be completely off.

12 step 6.35 (accelerate 6 and mantain):

18 step (Accelerate 6 and mantain):

In the 18 step was slowing down and the final speed was roughly the same as in the 12 step app. I have a lot of things to work on, but would love to see other people’s coments. Btw I believe I am planting way to ahead of me, my ankle started to hurt again. It’s a huge improvement anyway, last year I only managed 6.20 from 10 but as an all out sprint, not accel 6 and mantain.

Videos can be easily downloaded with keepvid.com for an easier frame by frame visualization. What software allows embedded slow mo?

[aivala]

aivala on April 15, 2009 at 1:09 pm #81538

Today:

cynder track:
4x40m
5×5 cmj

Felt really fast, but I still have some issues with my transition to max v from 30m onwards. It will give me lots of trouble on the runway. Next week I’ll start with some 60s or s-f-s to deal with these problems.

I was supposed to do some lifting since I cleared some of issues with the local federation and the performance on saturday won’t be taken seriously by them (thank god), but I still have to show up and jump. I needed unloading weights anyway so it isn’t a big deal.

Today I ran on a cynder track, didn’t like it at all, way too hard. My ankle now has some tightness / pain, all result from yesterday heelstriking and todays running on hard surface. When I went to the gym it was closed so I did some cmj instead. Tomorrow if my ankle feels ok some 1800m extensive tempo or circuits + upper body lifting.

[aivala]

aivala on April 17, 2009 at 1:47 pm #81705

Wed:

Extensive tempo 18x100m rest 30s

I timed those 100 that I was running just by feeling and got times arround 20 / 21s, what I find really slow. I thought I was running these faster but it still works as a recovery tool and aerobic booster.

[Nick Newman]

Nick Newman on April 17, 2009 at 1:49 pm #81706

18 ? as in 18? Why 18?

Usually 4 strides away from your best short approach is what your ready for. I suggest jumping from 16 strides…right now…

[aivala]

aivala on April 17, 2009 at 1:49 pm #81707

Today:

6x45m runway rehearsal on rugby field

3×5 cmj
4×10 incline bench till 40kg

Felt very very fast and finally got the exact point of relaxation. Was able to run very tall and really fast, the 10m split from 30 to 40 was very fast. I was accelerating submaximally and was able to hit my max v in the steps before the “board” (my shoes on the grass).

I tried another incline bench with narrower sit and my shoulder didn’t click at all, so it was just a matter of bench width.

[aivala]

aivala on April 17, 2009 at 1:52 pm #81708

18 ? as in 18? Why 18?

Usually 4 strides away from your best short approach is what your ready for. I suggest jumping from 16 strides…right now…

Mmm long story I have to look like if I am in competition shape this saturday because otherwise the local federation guys won’t let me compete in national juniors even if I hit the qualifying mark. On sat the regional meet takes place and it’s mandatory to compete if you want to be elegible for the province team and they also evaluate your perfomance. The federation is run by old bastards that live in their dreams of the good old times so it’s no wonder that they use these (and other) stupid policies.

Yes you are right 16 stride would be excelent for me right now. I have just done one real jumping session and yet have to compete. This sucks.

[aivala]

aivala on April 17, 2009 at 2:14 pm #81712

Btw I find it interesting to post some of these achievements of the local federation:

Two weeks ago there was a big meet in a norther town of the country (Salta) were the national 100m record was beaten (10.21). The best local sprinters were there ( 10.57 / 10.59 u23 ) were there and missed the local regional meet, and they are now threatened to not be able to compete in the NC, even though the other meet was much more important and recognized by the national federation (CADA)!!! They are also the best sprinters here by far, there are a bunch of guys running low 11, what are they thinking? Using them in the NC and having a catastrophical failure? Btw they still haven’t ratified the mark, in other countrys that happens de facto.

You also used to have to pay inscription fees at the track, they now decided you have to pay the fee for every single meet in advance in a remote location downtown. Transportation in Buenos Aires sucks so for me it takes like a total of 3 hours travelling!

There’s a female pole vaulter who is well knwon here (former olympian, etc.). This particular woman always wanted to vault with tail wind, so they located the pv pit on the lj pit of the main track, so you always have to lj with headwind because this aging lady (who is way behind world class standards) wants to pv with tailwind. This same lady (national federation “favorite”) hadn’t achieved the B standard for beijing nor osaka, and was given 4 exclusive meets (just pv for her to get the mark!!!!). She got the mark (4.10 I believe), and went to both events as a tourist. She appeared in Beijing and didn’t even clear 4.30.

Another ridiculous situation happened when we had a meet and the technicians were having lunch and didn’t want to stand up and open a locker that contained the computer, so there wasn’t electronic timing avaible. The dinning room is one block away from the track. They hand timed the whole meet.

Lonely hurdles of a 400h race in a 400 flat are common appearences here. Long delays, flights of even 30 jumpers are usual. And the list continues…

Sometimes I believe they are trying everything whats avaible in order to disencourage participation in T&F.

[Nick Newman]

Nick Newman on April 17, 2009 at 2:17 pm #81713

and 18x100m tempo runs. Why 18 of those?

[aivala]

aivala on April 17, 2009 at 2:20 pm #81714

and 18x100m tempo runs. Why 18 of those?

It’s the volume I am building up, I should be able to do these at a faster pace. If I had the other field avaiable I would do 150 / 200s but they are renovating the grass. I am following a charlie francis style of speed – extensive tempo. I used intensive tempo a lot in the past but it didn’t help at all for my 100 / 200, yet for the 400 it worked very very well.

[aivala]

aivala on April 19, 2009 at 11:00 am #81801

Meet today, I used it as a steering test. 2cm shy off my pb, with this meet being my second lj workout and the third one high intesity this week.

6.47 +0.7 9.67 m/s
x 9.67 m/s
6.21 9.37 m/s missed board, bad take off > ankle pain
6.22 10 m/s missed board, bad take off > ankle pain
6.54 -0.1 9.6 m/s
6.61 0.0 10 m/s

Splits were taken from the 11m tj board till the take off directly over the board, totalling 9m. Actual speed may vary in +/- 0.225 m/s.

Overall very very pleased with this, I really wasn’t expecting something similar. If I watch the videos I see lots of room for improvement, I looked like running a 400 on the runway, landing sucked (-30cm in all of them for sure), strange take off mechanics, etc. I am definitely in 7m plus shape, I need lots of practice. The 6.61 could easily be 6.90+ with a decent landing.

Videos later, I will need help to adress all the problems.

Finished with a weitghtroom workout:

squat 4x6x70 / 80 / 80 / 80kg
clean 2x4x 60 / 65kg
lounges 3x10x 40kg

[Nick Newman]

Nick Newman on April 19, 2009 at 11:13 am #81804

How’d you clock speeds? 10 m/s seems damn fast for a 6.61m jump…

[aivala]

aivala on April 19, 2009 at 11:23 am #81806

How’d you clock speeds? 10 m/s seems damn fast for a 6.61m jump…

Using as reference the 11m tj board and the lj board that is 2 m away from the pit and kinovea, I know they arent exact but it’s an approximation, more taking in count that I measure the last steps and the take off (which is slower). I thought the same but when you see all the posterior deficiences it makes sense, more when you are loosing a lot in a landing like this one:

Damn, if I could extend my legs like you do or Bayer does I would get a bonus 30cm or more.

[Nick Newman]

Nick Newman on April 19, 2009 at 11:28 am #81807

Honestly i disagree…Bayer leg position at ground contact is the same as yours…

IF your butt landed further into the pit than your feet in this picture…then this is a very good landing…

Remember, you have to drop your feet in order to be able to pull your body through…

Great pics…

[aivala]

aivala on April 19, 2009 at 11:50 am #81810

Mmm my butt mark is right next to the heel mark. Bayer gets in the very same position I do but after contacting with the sand, my feet are at a height of one foot and his are touching the sand, see:

He positions himself in a landing position later in the flight path than I do. My feet fall one foot in that bended position, if my leg fell extended that little foot I could get some extra distance. I have a Tsatoumas video illustrating this, will try to find it.

Bayer is also dealing with a much stepper angle so his job is much much better.

[Nick Newman]

Nick Newman on April 19, 2009 at 1:16 pm #81816

I understand what your saying…but, Bayer is bringing so much speed that he is able to kick down later than you and still have momentum to go through his foot mark with his butt..

A slower jumper will need to hit the sand easier to prevent landing in a clump…

[aivala]

aivala on April 19, 2009 at 2:52 pm #81821

I understand what your saying…but, Bayer is bringing so much speed that he is able to kick down later than you and still have momentum to go through his foot mark with his butt..

A slower jumper will need to hit the sand easier to prevent landing in a clump…

hmm interesting, I thought that due to my lower intrance angle I would see more benefits by kicking forward. But in some jumps I managed to enter the sand with a more straightened leg with no deal with clumped landings, yet in that one in particular my legs landed bent. Anyway here some vids:

Take off angle sucked so that may explain the poor relation to my speed approach.

Is this good at all in my sprinting technique?

[Nick Newman]

Nick Newman on April 19, 2009 at 3:07 pm #81824

I like your running very much. Much improved…

Very clear loss of speed over final 3 strides…and FOR ME…you didn’t use your take off at all. No pop off the board…becuase you didn’t place your foot infront of your that much during take off…

[Nick Newman]

Nick Newman on April 19, 2009 at 3:10 pm #81825

That landing was a crash as well..i see what your saying now…your weren’t active with the kick down…you didn’t really have time to be…

you def have 7m in you…

[aivala]

aivala on April 19, 2009 at 3:12 pm #81827

That landing was a crash as well..i see what your saying now…your weren’t active with the kick down…you didn’t really have time to be…

you def have 7m in you…

It’s specially obvious when I compare it with other jumps, I was running off the board anyway and the foul was in the 6.90 range. Btw check out the last images I just edited the post please. I believe I have too much hip extension. I also lacked frequency.

I actually get some vertical displacement, arround 1 and a half foot (kinovea :p).

[Nick Newman]

Nick Newman on April 19, 2009 at 3:17 pm #81828

i like your running a lot…I think Mike would also, if i think of stuff he’s said to me…

You just seem to miss the take of on each jump…like the take off is coming to fast and your not quite ready for it…

Your speed has improved alot of the last year…good stuff..

[tkaberna]

tkaberna on April 19, 2009 at 3:24 pm #81830

I agree with Nik, looks like you aren’t setting up your jump well. I don’t see a lowering at all to get lift off the board.

[aivala]

aivala on April 19, 2009 at 3:24 pm #81831

i like your running a lot…I think Mike would also, if i think of stuff he’s said to me…

You just seem to miss the take of on each jump…like the take off is coming to fast and your not quite ready for it…

Your speed has improved alot of the last year…good stuff..

.

I feel a lot faster, I still wasn’t able to run fast and tall on the runway today, frequency wasn’t there and I need like 30m to get rolling. Perhaps in the youtube video that isn’t noticeable. Anyway I am capable of outsprinting the other guy who jumped 7.33 today yet he kicks my ass in the gym.

I am thinking of lack of strength / practice because I am planting ahead enough of my com. I was watching other videos of mine with more take off action (f.e. short apps) and the leg already plants completely extended and stiff. Here it seems that the run-off-the board action makes me already hit the board with a bent leg:

Plant

I am overworrying anyway, it was my second lj workout! I still have a lot of short app. work ahead of mine.

[Nick Newman]

Nick Newman on April 19, 2009 at 3:57 pm #81835

Yeah, too much flexion in the knee at take off…means your losing speed and not getting height…

Strength would be the main factor…but, i bet your better right now from 16 strides…it will come for sure….i expect you to do well this season…

[aivala]

aivala on April 19, 2009 at 4:00 pm #81836

Strength would be the main factor…but, i bet your better right now from 16 strides

Yes, that for sure. Now I am elegible for national senior champs in two weeks and qualified for national juniors in one month. First target of 6.50 achieved. Now lift and run.

[Nick Newman]

Nick Newman on April 19, 2009 at 4:02 pm #81839

You also have very high back lift going into your take off…this is pretty rare…at this point you should cutting that way low so your preparing to get vertical lift…hard to do this when your free leg is swinging downwards so much…

[aivala]

aivala on April 19, 2009 at 4:06 pm #81842

You also have very high back lift going into your take off…this is pretty rare…at this point you should cutting that way low so your preparing to get vertical lift…hard to do this when your free leg is swinging downwards so much…

Would you expand on this please? I don’t grasp the concept.

[Nick Newman]

Nick Newman on April 19, 2009 at 4:10 pm #81844

Usually by the final 2-3 strides the back side sprint mechanics are cut short. Therefore during the final stride the free leg is moving UP and OUT (forward) and not down, up and out…

makes getting lift easier for me…

here, check out the slow mo…

[aivala]

aivala on April 19, 2009 at 4:16 pm #81846

Usually by the final 2-3 strides the back side sprint mechanics are cut short. Therefore during the final stride the free leg is moving UP and OUT (forward) and not down, up and out…

makes getting lift easier for me…

Oh now I understand! I had seen the same last year and it somehow got fixed by swinging my knee forwards more forcefully at take off. That way the shin went much more horizontal under my body at take off. I still triple extended completely in the penultimate but it seems that I was able to swing my thigh faster forwards so that the shin had no time to float uselessly arround behind my butt. It also unables me to lower in front of my penultimate properly.

I believe that that’s also why I also plant on every step with the thigh of the free leg behind of my cog while it should forward past my hip.

Other solution could be reducing triple extension in the last steps isn’t it?

[Nick Newman]

Nick Newman on April 19, 2009 at 4:19 pm #81848

It all goes with setting up take off…Right now, you just seem to me missing the take off…It isn’t too hard to fix though…

As you know, i think LIFT prior to take off…and not RUN OFF…therefore its natural for me to set it up like this…

[aivala]

aivala on April 22, 2009 at 11:20 am #81981

3x sprint float sprint

squat 6x2x 60 / 65 / 70 / 70 / 70 / 70kg
bench 4x6x 40 / 45 / 50 / 55kg
squat 3x5x 90 / 90 / 85kg

Something strange happened in the last sfs, when I entered the second fly zone my left ham kinda had a really minuscule pull / cramp, don’t know how to call it because it was very very small, as if a flea stitched. I decided to stop running and hit the weightroom. Cleans felt extremelly, ridiculously easy, so I believe right now could clean over 80kg. Hamstring doesn’t hurt now unless I try to stretch it in one special position, I believe it should be gone in matter of days.

I believe it was because I pushed instead of stepped over when entering the fly zone. Anyway I felt very very fast today and relaxed. It’s a shame that that is useless if I am unable to run.

edit: I believe twinge is the right word to describe this

[aivala]

aivala on April 24, 2009 at 1:40 pm #82212

Today:

discus tech 1kg , 1.5kg single spin > reverse and non reverse

multiple medball throws
hurdle hops x 4
cmj over hurdles x 4

short approach jumps x 7

Two hours later:

Hang clean 10 x 2 x 50 / 55 / 60 / 60 … 60kg [some couldn’t rack]
Snatch grip DL 2 x 4 x 90kg
Front squat 4 x 5 x 60 / 65 / 70 / 70kg
Incline bench 4 x 10
and some shoulder / biceps work

The hamstring felt better today, it’s extremelly tight in one little spot with the form of a hair. Lots of fun with the discus, I hadn’t thrown in 6 months and my timing it’s still there. It flew perfectly and I could feel the difference in power in relation to last year while throwing with a reverse. With the LJ I focused on planting flat footed and jumping forwards, got lots of height without looking for it and the ankle didn’t hurt at all. I also tried to hang properly while completing the cicle of my left arm.

While doing the snatch grip dls I felt a little pop in my hamstring and most of the pain was suddenly away. Due to the hang cleans my thighs are extremelly bruised, suggestions?

[Matt Norquist]

Matt Norquist on April 25, 2009 at 10:47 am #82289

Your thighs shouldn’t bruise from Hang cleans. Start with hang, lower bar to knees, and pop up.

[sizerp]

sizerp on April 25, 2009 at 11:00 am #82290

He probably hits them on the catch down. Only thing I can think of is bring ass back a little more when lowering.

[aivala]

aivala on April 25, 2009 at 12:22 pm #82292

Exactly, on the catch down I get hit. My thigh has lots of tiny blue spots right now.

Today:

20 x 100m extensive tempo

Hamstring gives no pain now, isn’t tight at all. Anyway I won’t be running hard until senior nationals next friday.

[aivala]

aivala on April 30, 2009 at 11:45 am #82632

On saturday 25:

light LJ
cleans 2×60 2×65 2×70 both failed

Felt very letargic that day. I struggled with some weights that otherwise are very easy for me. I believe the snatch grip dls (quasi snatch pulls) fried my cns.

On Monday 27/4:

javelin throw tech (sucked terribly)
10×30 progressing until 90% the last 3 with short recovery

Hamstring felt fine. Missed the weightroom due to facilities restrictions.

On tuesday 28/4:

cleans 8 singles 70 / 70 / 70 (failed) / 70 72.5 / 72.5 (f) / 72.5 / 72.5
Complex: squats 3×5 x 90 / 85 / 80kg + jump squats 3x5x 30kg
Bench: 4x 6 x 50 / 50 / 55 / 60kg
some shoulder strengthening and mobility work

(thanks Nik for the workout)

Today I didn’t made well tech wise but it didn’t cost me to do the cleans. I failed because of improper catch, I posted all the videos here: https://elitetrack.com/forums/viewthread/7954/ . I was supposed to do 3x5x80% but I started to fade. I need to do sprints before to perform well with the weights. Btw my bench was suddenly boosted again thanks to the incline bench.

Today:

short approach jumps
4x LRLR + jump

Almost sprained my ankle because I jumped from a surface I thought to be earth covered with sand but ended up being just sand with some grass on it. I got height even though I wasn’t looking for it and jumped off that sand surface and slipped. I got some weird backside mechanics inflight wich are result of that slipped / cushioned take off.

Easy session. Tomorrow more javelin throw and some strides while getting ready for fridays’ LJ in the NC. Some pics from today:

That board is arround 1-2 inches below ground level and the whole approach area is sloppy. My “board”:

[Matt Norquist]

Matt Norquist on April 30, 2009 at 1:10 pm #82637

That’s a lot of javelin throwing – esp for someone new to the decathlon. What are you focusing on in your Javelin throws?

If the answer is “just throwing/getting the hang of it” that’s not good… If you’re throwing hard and focusing on the right things, I’d bet you don’t need more than one Jav session per week.

Matt

[aivala]

aivala on April 30, 2009 at 1:35 pm #82639

That’s a lot of javelin throwing – esp for someone new to the decathlon. What are you focusing on in your Javelin throws?

If the answer is “just throwing/getting the hang of it” that’s not good… If you’re throwing hard and focusing on the right things, I’d bet you don’t need more than one Jav session per week.

Matt

My tech sucks sucks completely when I try to throw with my whole body instead of my arm. I do medball work and throw with very light javs (400-600g) in order to get the movement pattern working. If there is something that’s going to prevent me being a decathloner it’s the javelin not the pv lol. Should I still do one jav throw a week?

Anyway I am not planning to try to compete seriously as a multi until early 2010. I am just trying to moderately master the events and then see if a decathlon is viable. Right now I can lj, hj, hurdle and throw the discus.

edit: i normally need to practice something intesively in order to grasp the movement

[Matt Norquist]

Matt Norquist on May 1, 2009 at 12:44 am #82642

Try to get some footage of you throwing the javelin, and post it. My point on frequency is that (of all the throws) it is the most physically taxing – torques your back, shoulder harness, elbow, and even lower leg.

It is also (of all the throws) the most genetics based. IE – If you don’t progress pretty quickly, you will never throw extremely far, and can probably get more points more quickly working the other throws.

I’d say hit it once a week, and then with medicine ball, you can work rhythm… I also like throwing baseballs or American footballs as a way to work on javelin. It is (of course) a very different throwing motion, but gets you some practice anyway.

One advantage you have, being a jumper, is that the javelin has many parallels to HJ/LJ. If you can nail the approach component, and plant your Left leg before your right arm begins coming through, you will probably be able to throw pretty decently.

[aivala]

aivala on May 1, 2009 at 3:19 am #82654

Ok, I will get something on video, don’t laugh!! Thanks for the cue of planting.

[Matt Norquist]

Matt Norquist on May 1, 2009 at 8:10 am #82682

Guys who have only thrown 55m aren’t allowed to laugh at any other javelin throwers!

Planting the left leg early is difficult to do. And am not sure it is a cue that works for everyone, just know that when I amable to do it, it makes a huge difference on my throws. Same is true (to a lesser degree) in shot and discus.

[aivala]

aivala on May 1, 2009 at 11:53 am #82690

I can do pretty well with the block in the discus but javelin is completely different thing.

Today:

hurdle walkovers forwards and backwards
1x20m start
4 x 50m strides

javelin

Some vids 🙂

https://www.youtube.com/watch?v=WHXkAmTFRF4
https://www.youtube.com/watch?v=-RPbwIhstLI
https://www.youtube.com/watch?v=Ii8IEBqfI4o
https://www.youtube.com/watch?v=_i2dq_CddJ4

The jav always lands twisted with the nose pointing to the left, I sometimes have very flat landings and sometimes I stucks the ground with the tail.

[Matt Norquist]

Matt Norquist on May 1, 2009 at 1:51 pm #82707

I actually think the fact that you are going so slowly, trying to “learn” how to throw it is hindering you. It is a violent event. You’re throwing a spear, a weapon. I’d think you’d actually throw it better going at it with more speed. Watch some videos of good javelin on You tube to get an idea. (I actually kind of like watching deca guys do it, rather than Zelezny types, because it is easier to imagine yourself doing what they do than doing what Zelezny does). There is some good youtube footage of Clay in the US Olympic trials.

You’re also, for some reason, over emphasizing your left arm. Not sure what your cue is with that, but seems distracting at best.

Go out, and warm up by gradually throwing a ball as far as you can, and then go throw hard. Run fairly fast, hit your left leg like it’s a HJ take off (Only don’t jump, just plant and stop your lower body movement) and throw hard. I’ll bet the javelin will fly straight(er) and land point first.

It’s kind of like golfing, you don’t learn how to hit a 300 yard drive by taking slow baby swings. You learn to hit 300 by swinging hard, finally lining a few up, and repeating the feeling of a good hit.

[aivala]

aivala on May 1, 2009 at 2:01 pm #82708

I have watched tons of vids of different throwers. As you said I liked the multi guys tech more because it’s more simple. I had seen some vids of thorkildsen throwing like I did so I thought it could be a good idea:

https://www.youtube.com/watch?v=G1QDCb9dEA0

That video is great because you clearly see how he pulls with the whole body the jav. Anyway I believe I lack the required shoulder rom to achieve some positions :p , I just can’t see me throwing like that, like this:

How the hell can a big grown man put him self in that position???

[Matt Norquist]

Matt Norquist on May 2, 2009 at 6:50 am #82726

Thorvaldsen video looks like he’s doing a warm-up vs. practicing technique. Even so, notice how he gets that left down quickly and gets after the throw.

That standing throw is ridiculous. If it is really 75m, that is freakishly far. Notice how, even on that stand throw, he plants and gets over the left leg (take off leg) and then lets his body and arm unwind…

[aivala]

aivala on May 2, 2009 at 7:34 am #82727

It was done with the old rule javelin, but it’s still very loong, the thrower is Roald Bradstock (pb old jav 91.40 (1985), new 83.84 (1987)). How long did it take to you to master the event?

Senior NC (got my ass kicked as predicted! 🙂 )

6.3x
6.64 +0.2 pb
6.44
6.10
6.48
6.50

Mixed feelings about this outcome, I sucked terribly on the runway, really slow. The best and only controlled jump was the warm up jump, I then did lots of bullshit on the runway and on the jump off. The last jump was a “oh I am far away from the board” so ended up doing a little bound before jumping and fucked up my ankle.

On the good side I made it on the last spot to the final, didn’t get metred, finished as the best junior in the competition and jumped a pb off very little training. Really looking forward to this month until junior nats, lots of short approach technical work and increase the training load.

Anyway I don’t really care about the result.

[Matt Norquist]

Matt Norquist on May 2, 2009 at 4:32 pm #82746

Re: Mastery of the Javelin. I would not say I ever mastered it. Was a continually frustrating event for me. I could throw a football 70 yards, a baseball 100m+, but a Jav PR of only 55. Never really got it all together. I think largely due to my lack of ability to get my left leg down quickly – allowing myself to really throw.

That said, my Javelin progression was something like this (all with 800g javelin)

14 yo – 35.xxm (first time and only time attempting it that year)
15 yo – 40.xx m (4 times throwing- still no practice)
16 yo – 47.xx (3 ties throwing in comp – still no practice)
17 yo – Dislocated my right shoulder, throw 38 or so left handed.
18 yo – 53.xx- – finally started learning and practicing the event
19 yo – 55.16 –

Current (28 yo) – 52.26 – off grass runway and 9 years w/o throwing at all – this was both my first practice and my first comp since 2000 – so I was pretty pleased. I’d credit a lot of this to better study of event and planting my left more aggressively.

[aivala]

aivala on May 4, 2009 at 10:25 am #82822

Throwing 38 with your left arm is pretty nice! How did you dislocated your arm?

I am now starting a 3 week block leading to national juniors on saturday 23. I don’t have as much time as I would like and I don’t really worry about peaking. I will transition to track running and much more tech work, work a little bit on my accel and max v mechanics. Just mantaining my actual shape is more than enough to crack 7m+.

I will also change my in flight mechanics to get better landings, some kind of sail/hang. After reviewing videos of the last two meets I saw that in the first meet I ran very well on my app but my take off sucked and my landing was mediocre/bad (result = 6.62), on other jump (foul) ran well on the runway, take off sucked and landing was ok (outcome = 6.90) and in the nat I sucked very extremelly on the runway, the take off was acceptable and the landing could have been much better (outcome 6.64).

Here is a sketch:

jav + plyos
6×30 + weights (track)
tempo
med apps + sfs x3 + weights (track)
tempo
short apps + 40s simil runway (grass)

jav + plyos
6×30 + weights (track)
tempo
med apps + sfs x3 ++ weights (track)
tempo
short apps + 40s simil runway (grass)

jav + plyos
6×30 + weights (track)
tempo
short apps + plyos (track)
loosen up
nat juniors 8 am

[Matt Norquist]

Matt Norquist on May 5, 2009 at 12:10 pm #82878

Good luck at the Juniors. When will you try your first dec?

My lefty mark was due to dislocating shoulder during a PV drill during my sr. year in HS, where I got my arm caught in a hole in the pit. Just doing swing ups and turning on a straight pole during off-season. It kept me from vaulting all year – when I’d been hitting practicing marks at over 4.50 in the off-season. A real disappointment. I’ve also done an 11.23m lefty shot put and 30.58 lefty discus.

[aivala]

aivala on May 5, 2009 at 2:09 pm #82886

I never heard of a dislocated shoulder while landing! The brother of a close friend of mine was killed while high jumping on mats with holes, he landed neck first into the hole and broke it. It’s usual to jump here into very rudimentary mats, I have asisted meets were it was moved depending if the jumper was left or right footed. I landed off the pit once but luckly without major injuries but a broken hand.

Regarding the deca I don’t know, here meets aren’t anounced with over 3 weeks anticipation except national and international level competitions. If I tried to enter a deca right now I would fail miserabily in the javelin and the pv, unless I tried to jump 1.50m :p . I will try to use the juniors as my lj breakthrough, I am very raw at the moment and have to work a lot on my take off and landing. Hope to hit 7m + by then.

Today did some easy discus and hurdles. Ended with 5x 5 hurdle double footed plyos. I hadn’t hurdled in along while and felt extremelly good with my tech.

[aivala]

aivala on May 6, 2009 at 12:53 pm #82950

Today:

hurdle walkovers forwards + backwards
10 x 3 hurdles at different heights at 60% (part of warm up)

short approach ljs
6x30m

clean singles: 5x 70kg 3x75kg PB and easy
Complex: squat 3×5 @ 80kg + jump squats 3×5 @ 25kg
bench: 5×5 45/50/50/5/60kg

+more hurdle walkovers

I hadn’t really hurdled in two years and never with 1.06m height, today was fantastical and felt very comfortable and secure with my tech. The LJ went great and felt extremelly proficient with my hang, very german-esque. I tweaked my stance in the clean and it went beautfully, my tech problems are now gone! I even managed to hit the bar with my quads in the way up like the pro guys do without looking for it. Again I hit my throat with the bar, I believe the weight is light for me. On the downside my left hammy is tight.

[aivala]

aivala on May 9, 2009 at 9:50 am #83119

OH FUCK

I just totalled my right ankle doing hurdle hops. Lost my balance, the ankle landed slightly twisted and rebounced to the left. Can’t bear weight on it right now, have a tennis ball concentrated inflamation there. Pain was enormous but it wasn’t sharp, so I still have the hope of not having broken a bone there.

Pain is on the outer area, but have some very little pain on the medial area.

[Nick Newman]

Nick Newman on May 9, 2009 at 10:38 am #83120

Oh man…i’m sorry! ICE ICE ICE…Hope it gets better soon…

Question…why were you doing them after yesterdays jumps and speed?

[aivala]

aivala on May 9, 2009 at 11:25 am #83122

that log is from the 5, yesterday just speed with no plyos

[aivala]

aivala on May 9, 2009 at 11:30 am #83123

i was in the best shape of my life and now this. I just even had a slight hamstring “twinge” in the knee insertion while lying on my bed.

[Nick Newman]

Nick Newman on May 9, 2009 at 1:14 pm #83125

Being in the best often comes with an injury. I’ve seen it so much. I’m really sorry man…

[aivala]

aivala on May 9, 2009 at 2:29 pm #83126

What’s more annoying is that I don’t even remember a twisting motion, just a quick side to side wobbling. I bet my pronation shoes which are angled surely had something to do with it.

[Matt Norquist]

Matt Norquist on May 10, 2009 at 1:27 pm #83155

Is it recovering at all??

[aivala]

aivala on May 10, 2009 at 2:24 pm #83157

Oh yes, the tennis ball inflammation disappeared completely with the pain. I was expecting to wake up with a huge blue ball in my foot or a red tomato-like ankle but instead found a slightly inflammated ankle in the calcaneus area. Compression + ice + elevation all day long. Right now I can walk painless but I don’t want to push it. There is some slight pain on touch right in front and behind the calcaneus and very slightly more cracking than the usual.

I still don’t really understand how it sprained since it never really twisted.

Btw should I ice and compress it until monday?

[aivala]

aivala on May 12, 2009 at 9:13 am #83216

A little update, the inflammation disappeared almost completely, I have almost no pain while walking. I do have a pink area in the calcaneus though. Mobility is almost 100%.

Right now I believe that I might be able to compete in junior nats on 23rd. What should I do?

[Nick Newman]

Nick Newman on May 12, 2009 at 9:23 am #83218

go for a light jog…can you jog?

[aivala]

aivala on May 12, 2009 at 10:21 am #83222

mmm yes, it’s a shame rainy weather started again so the jog could be posponed. Winter is coming! I believe I could lift with no problems tomorrow.

[aivala]

aivala on May 17, 2009 at 10:24 am #83467

Well the ankle is doing very well, the inflammation in the back of the calcaneus disappeared completely.There is still some in the front though. The ankle progressed miraculously well so I did normal lifting and today max v work on long excellent grass without any discomfort at all. This is what I did this week:

Tuesday:

clean singles 3×70 4×75 1x70kg
squat 2x5x70kg 1x4x 80kg
bench 3x 50 / 55 / 60 1x65kg

The cleans are feeling easy with my tech tweaks. On the other hand squatting after cleaning is a real pain in the ass.

On thursday:

hang snatch 4x2x 40kg
snatch 2x2x 40 / 50kg
squat 3x3x 90kg
incline bench 4x10x40kg

strides 5x40m easy, no pain

Hang snatching for me is an enormous problem, I can’t figure it out. I was supposed to do step ups instead of squats but for love to my ankle I just squatted.

Today_

6x50m simil runway

Felt excellent, very smooth but most important of all very very well at top speed. I ran on long grass and had no ankle pain at all. Another case of phantom sprain?

Given this I am travelling on friday to Santa Fe for national juniors. I hate riding 600km by bus but the train system here was dillapidated thanks to car favouring politics. Now we just have intercity buses that run at 90kmh, are slow, dangerous and expensive. Would love to have a high speed line running here, or at least a decent intercity rail track.

[aivala]

aivala on May 18, 2009 at 11:26 am #83524

Today:

strides 10x100m 3x200m, rest 30s
totalling 1600m extensive tempo

row: 6 x 5 x 50 / 50 / 55 / 60 / 65 / 70kg

Ankle is still getting a little bit swollen after training but it doesn’t hurt at all.

[aivala]

aivala on May 20, 2009 at 2:20 pm #83633

Today:

4 x 4 double footed hurdle hops
5x40m simil runway

(power) clean singles 7x70kg
very deep squat 3x5x80kg
bench 4x5x 50 / 55 / 57.5 / 60kg

Felt very good. The hurdle hops were awesome, I was rebounding completely extended over the lowest notch of the hurdles.

[Matt Norquist]

Matt Norquist on May 20, 2009 at 11:46 pm #83647

Nice work. Are you competing in your Jr. National meet this weekend?

[aivala]

aivala on May 21, 2009 at 2:57 am #83658

Yes, I will be jumping on saturday afternoon.

[aivala]

aivala on May 21, 2009 at 10:28 am #83671

Today:

hurdle walkovers 5 x 5 h
some strides
short approach jumps (accel 3 steps and mantain 5) x 10

Today went really well considering I lifted and sprinted hard yesterday. Focus was on quick penultimate and jump, getting height without planting ahead of my com (very very stiff leg) and good landings. The first two items went very well but I am still unable to fully kick in front of me, perhaps at my level there is very little time in the air to do so. All jumps arround 5.20m.

[aivala]

aivala on May 22, 2009 at 11:16 am #83724

Today:

hurdle walkovers (lots)
med ball throws (front, back, over shoulder, ovh)

4×30 easy, 2x50m buildups easy

I took it very easy today. Tomorrow am I am travelling to the meet. Will be jumping on saturday pm, hope to have good weather there.

[aivala]

aivala on May 22, 2009 at 12:39 pm #83729

Btw I just had a look at the starters list:

_______________________________________________________________________________________________________
Largo : Juveniles-M
_______________________________________________________________________________________________________
1 022 Benitez Victor 2 /2 / 1993 FOR ARG 6.83
2 159 Monge Leandro 03/11/ 1993 COR ARG 6.80
3 287 Falise Francisco 31/7 / 1990 FAM ARG 6.64
4 018 Rodriguez Baldiviezo Jaime 18/7 / 1992 JUJ ARG 6.42
5 096 Calvo Joel Fernando 31/3 / 1991 CHU ARG 6.39
6 267 Morinigo Mauro 18/4 / 1992 CHA ARG 6.38
7 266 Conti Guido 1 /10/ 1993 CHA ARG 6.20
8 054 Ochoa Roberto 22/06/ 1992 MZA ARG 6.15
9 141 Saucedo Nicolas 22/04/ 1990 SF ARG 6.08
10 163 Vilchez Sergio Federico 12/5 / 1993 COR ARG 6.04
11 177 Repetto Franco 16/1 / 1990 BA ARG 5.98
12 005 Almendra Sebastian 2 /1 / 1990 NEU ARG 5.95
13 039 Lobo Elias 30/12/ 1991 CAT ARG 5.85
14 162 Vilchez Enzo Leandro 24/12/ 1991 COR ARG 5.69
15 336 Sphan Nicolas / / 1993 ER ARG 5.32
16 064 Bordon Ivan 20/2 / 1992 MZA ARG 0.00
17 224 Zubrasky Marcos 24/4 / 1991 CTS ARG 0.00
18 225 Campos Jonathan Gabriel 13/3 / 1991 CTS ARG 0.00
19 001 Romero Mauricio 19/4 / 1991 NEU ARG 6.82
20 101 Altamirano Alfredo 22/4 / 1992 SL ARG 0.00
21 214 Cabrera Tomas 14/10/ 1992 BA ARG 0.00
22 065 Contreras Abraham-sin Dni- / / 1991 MZA ARG 0.00
23 182 Acuña Emilio 9 /12/ 1990 BA ARG 0.00
24 181 Farias Julian 4 /8 / 1992 BA ARG 0.00

_______________________________________________________________________________________________________
Triple : Juveniles-M
_______________________________________________________________________________________________________
1 287 Falise Francisco 31/7 / 1990 FAM ARG 13.00
2 141 Saucedo Nicolas 22/04/ 1990 SF ARG 12.75
3 267 Morinigo Mauro 18/4 / 1992 CHA ARG 12.49
4 162 Vilchez Enzo Leandro 24/12/ 1991 COR ARG 12.38
5 266 Conti Guido 1 /10/ 1993 CHA ARG 12.30
6 058 Covolan Rodrigo 30/06/ 1991 MZA ARG 11.93
7 145 Islan Ricardo 16/11/ 1990 SF ARG 11.91
8 046 Valdez Emanuel 01/09/ 1991 MZA ARG 11.89
9 177 Repetto Franco 16/1 / 1990 BA ARG 11.69
10 335 Ruiz Juan 6 /5 / 1991 ER ARG 10.89
11 337 Charriere Martin 22/10/ 1993 ER ARG 00.00
12 184 Mujica Raul 2 /2 / 1990 BA ARG 00.00
13 163 Vilchez Sergio Federico 12/5 / 1993 COR ARG 00.00
14 142 Bertone Andres 8 /2 / 1991 SF ARG 00.00
15 101 Altamirano Alfredo 22/4 / 1992 SL ARG 00.00
16 225 Campos Jonathan Gabriel 13/3 / 1991 CTS ARG 00.00
17 001 Romero Mauricio 19/4 / 1991 NEU ARG 00.00
18 164 Fiora Gian Franco 14/11/ 1991 COR ARG 00.00

The competition sucks and to my surprise I found my self in the TJ starters list. I suck in the TJ, haven’t tj’d in over a year and am still the best seed coming for the event. It takes place on sunday.

Should I try to compete there?

[Nick Newman]

Nick Newman on May 22, 2009 at 12:41 pm #83730

I bet you’ll PB if you do…If Lj is first…id do it…well, i wouldnt….but if i were you i would.

[aivala]

aivala on May 25, 2009 at 3:20 pm #83899

Junior NC

Took place in Santa Fe, some 600km north of Buenos Aires. It was very hot, humid and sunny. Organization was terrible, I was supposed to jump arround 3pm and ended up jumping at 4.30pm.

Saturday’s LJ:

6.48
6.2x
6.53
6.60 -0.2
6.57
6.54
> 3rd.

3rd round 6.53 was written as 5.53 so I had some discussion with the judges. Felt very good despite travel, yet sucked technically in the air, thus my landing sucked extremelly, a total landing abortion. I am really pissed off with it. Tomorrow I will post some videos and snapshots. I still managed to finish third with a mediocre 6.60. Left ankle hurt a little bit on the last two attempts.

Sunday: TJ’d, finished 4th with a more mediocre performance. Went very conservative, just trying to remember the event.

Good thing: I ran at jog pace and still managed to jump 12.77. Had very little left ankle discomfort, the right one (the one I sprained one week ago) was excellent, almost brand new.

Bad thing: on my fourth attemp I landed on my step-jump on the LJ board slightly pronating. My ankle just blew up. Terrible pain, it disappeared for two hours almost compeltelly but during the ride back in the bus it just reappeared extremelly sharp. I had never experienced so much pain, I even wept for an hour due to pain. Really pissed off. In all the other jumps I landed in the step-jump in the very same way and with very little ankle discomfort, although in the last one I landed on the LJ board that the organizators didn’t bother to remove. Fuck them. Everything was going beautifully well. Now this… duh Btw. They laid down a tape table for take off (sic) 10m away from the pit because they didn’t have anyone changing the LJ board from it’s position. We were supposed to start jumping at 1pm, I withdrew in the fourth round and it was 4:30pm!!!!

Annoyingly terrible, I really want to shoot some people. Organization was a total joke.

[Nick Newman]

Nick Newman on May 26, 2009 at 12:57 am #83902

Very consistant and well done with the steering…

You must have something much bigger in you for you to be that conistant around that distance.

Was this last meet of the year?

[aivala]

aivala on May 26, 2009 at 3:49 am #83907

Very consistant and well done with the steering…

You must have something much bigger in you for you to be that conistant around that distance.

Was this last meet of the year?

Right now I believe that if I could really explode off the board with my current speed I would be jumping much farther. Anyway I had more height than the usual for me and that totally aberrates my landing:

It was the last big meet for me. There still are lot’s of meets here until december and the u-23 championships take place in october but I am moving to germany in early october so I will miss it. I am thinking of starting my GPP for indoor soon and hitting weights hard.

[aivala]

aivala on May 26, 2009 at 6:25 am #83928

The LJ, average 9m-board approach speed was 9.7 m/s in some and 10m/s and others:

[Nick Newman]

Nick Newman on May 26, 2009 at 6:55 am #83931

How you know about the speeds? How were they taken?

[aivala]

aivala on May 26, 2009 at 8:06 am #83935

Using boards on the ground as reference. There are the 11 and 13m boards and the LJ is 2 meters away from the pit. For timing I used the frames were my torso was closer to the vertical of the boards.

[aivala]

aivala on May 26, 2009 at 10:10 am #83941

Nik if you are doubting about my speed just look at the 6.48. It took for me 4 steps to cover 9m from the 11m tj board until the LJ board. Without taking in count the shortening of the penultimate and jump steps it gives me 2.25m per stride and from the first until the last contact there are exactly .9 seconds. Take 4/0.9 = 4.44 strides / sec. 4.44*2.25 = 10m.

After watching the videos I am surprised that my hop was nice in the tj after one year of no tj-ing at all. Here is the moment of my injury thanks to the board . btw i was jumping in trainers.

And here I had no pain at all (it was hard though)

Then the other jumps in correct order:

On the other hand I am starting to believe that my lack of strength is limiting me in the LJ. A friend of mine jumped 6.58 in this meet, he is 10cm lower than me, much slower, his take off plant movement is very similar to mine and he is able to reach the same height I reach, but relatvely speaking he gets much higher than I do. He is very very strong. I believe I should focus almost exclusively on gaining strength for a while.

[aivala]

aivala on May 29, 2009 at 12:36 pm #84090

Today, first session after the NC. No sprinting due to my ankle, I can’t believe it hurt that much and now it looks all right.

bw: 73kg, 1.855m tall

power clean singles 70 / 75 / 80kg PB / 85kg narrowly failed +5kg
squat 4 x 3 x 80 / 90 / 95 / 95kg
bench 3x4x 50 / 55 / 60kg

cmj 3×5

Felt very explosive with the cleans. I didn’t struggle at all with 80kg. At 85kg I missed the catch but the bar got more than enough height, it was very very close, it would have been a 10kg PB. I am just not used to move that much weight. Right now I am starting a heavy lifting microcycle that worked extremelly well in the past for my jumping power just to see how I respond. Tomorrow I am going to test my ankle with some strides. Squat 1RM should be arround 105kg right now.

Very very happy with this pb.

[aivala]

aivala on June 1, 2009 at 2:22 pm #84300

Today:

3 x SFS (30m / 15/ 15) easy

snatch 5×2 40 / 40 / 45 / 50 / 50kg
quarter squat 5×4 x 90 / 100 / 110 / 110 / 105kg
incline bench 4×10

Ankle felt ok. Really struggled techwise in the snatch, gotta learn to do it properly.

[aivala]

aivala on June 4, 2009 at 10:39 am #84433

Monday:

general strength circuits
multiple med ball throws (ovh, backwards, jav like, side twist)

shot

Sucked like hell in the shot, even with the 4kg one. I have to completely relearn the event.

Tuesday:

hurdle mobility
hurdle double footed jumps 3 x 5
4 x sfs (45 light accel / 15 sprint / 15 float / 15 sprint)

clean singles 4×70 , 3x75kg last one failed
squat 5×3 80 / 90 / 95 / 95 / 90kg
bench 4×4 50 / 55 / 60 / 65kg

Felt good. It was a surprise to move that much weight in the squat. I believe it’s because I used exhaustively my hamstrings.

[aivala]

aivala on June 4, 2009 at 10:44 am #84434

Today:

8 x hurdle runs at 98cm @ 70% max v, 2 hurdles
high jump 4 step, max 177 PB, scissor 168

extensive tempo 3 x 250 30s rest, 2×150 totalling 1050m

Felt awesome at the high jump. Hadn’t high jumped in over a year from now not a single time. Technique wise I was excelent, better than ever. Core strengh seems to have helped a lot. Before I used to drop my arch immediatly and land on my back, today learned that if I do a good sommersault I land on my neck. I also pb’d completely from a 4 step approach, previous one was 170 IIRC. Having some stiff lj spikes also felt very very good. The scissor off a faster approach felt good.

Btw. my hamstrings are really tired, I have worked a lot on posture yesterday and today since I used to run with a forward lean and a slight butt out posture. Running straighter makes me run much more taller and also makes me feel how my hamstrings are more taxed while running. I am evaluating skipping tomorrow’s speed end work (2×130 @ 90%+) for some accels.

Later on I will write a little analysis of my long jumping deficiencies.

Right now my status:

speed: ok
lj: need lots of work
hj: techwise very good
hurdles: ok, have to get used to senior height
discus: ok+
jav: disaster
shot: disaster
pv: dns

Targets until my departure to germany are:

100m under 11s
200m arround 22.4s
lj: 7.10m +
hj: 1.90m +
hurdles (juniors): 16.50
jav (800g): 35m
discus (2kg): 30m
shot: 10m
pole vault more than I can hj

If I happen to run a 400 I will be happy with <52.00s, just to approach some 6000 in the deca.

[Nick Newman]

Nick Newman on June 4, 2009 at 7:00 pm #84443

Hey man,

Been a while since we chatted…

So, your doing many events now? Not just LJ? How come?

About your speed, you def have enough speed to jump MUCH further…but like i’ve spoke about on here many time, and lots of people argue with me about it…

Speed doesn’t mean anything if you aren’t strong enough to take off with it…If you were much slower but much more explosive you would jump a lot further than if you aren’t explosive but are fast.
I know too many people who can’t run faster than 9.8m/s but who jump 7.50m because they have power…I don’t know anyone who has no power and great speed who jumps far…
Focus a ton on your LJ specific strength and watch your jumping get way better…

[aivala]

aivala on June 5, 2009 at 3:27 am #84472

Hi Nik, thanks for the posting.

I am just giving a try to master the events required for a deca BUT I am still fully training as a long jumper. In fact I am just refreshing some events I mastered in the past (hj, hurdles and discus) so it ain’t a big deal. Speed, plyos, strength, everything is still there, tech training is done on the easy days. In fact right now I am lifting more heavy than ever. I completely agree with you on the strength thing, right now I have some ankle issues that don’t allow me to do as much plyos as I wanted and if they don’t get better I believe I will drop running and jumping for a while for them to heal completely and get some strength.
The interesting thing is that I have some good high jump hops. Anyway I still have to work a lot on my posture, take off and landing. I will later make a summary of those deficiencies with some video snaps.

[Nick Newman]

Nick Newman on June 5, 2009 at 3:49 am #84474

I have a friend who has high jumped 2.25m and can run 15.7 for 150m. He long jumped with OK technique 6.60m this season…

It’s LJ specific strength that you need…

[aivala]

aivala on June 5, 2009 at 4:23 am #84477

That’s crazy. Do you mean more horizontal bounding and weighlifting strength?

[aivala]

aivala on June 5, 2009 at 4:32 am #84478

I want to adress the wakest points in my take off:

For a start my posture is way off:

I realized this after a friend of mine told me last tuesday I was running like a jumper (high knees, butt out). Someone on this board had also told me I had way too loud footsteps. So I just ran with my butt in, shoulders slightly backwards and voila, most of the sound had disappeared, I was running ridiculously taller and felt how my hamstrings worked.

I recently switched from a run-off-the-board-esque technique (alla Erki Nool, Mikk Pahapill) to a more lj-esque technique because I couldn’t make my take off leg contact straight with the board and got no height.

My penultimate and ultimate went from long-long to medium-long. The problem is that while this wouldn’t be much off an issue the knee / shin recovery of my swing leg is delayed, or at least the swing of the knee, thus making my foot come too close to my butt. This obviously makes the swing slower, generates much less momentum and increases the GCT at take off. Besides that is as if I was having the left leg mechanics of a jump-esque style with some exaggerated swing mechanics of a run-off-the-board style. That obviously doesn’t work at all. Those who have the run-off-the-board will experience much less braking in a less abrupt penultimate, loosing less speed and compensating the “lack of height”.

See Nool:

nool

See me:

Last year while focusing on a harder knee drive while running-off-the-board got a better swing (but was planting with a way too bended leg):

On the other hand this huge butt swing is because I don’t shorten the extension off the penultimate:

My plant improved a lot in the last weeks although I lack agression. I also want to focus to plant with a very extended leg closer to my COM than the usual since I lack the strength to support a plant further away. It’s possible to get height that way. Lot’s of multis do it that way or for example, Carl Lewis 8.90 (effective) at 1988 OG:

Btw he also has a very low free leg swing (see how he shortens the extension off the penultimate) so thay may help him to get even more height off the relatively close to his COM plant. What puzzles me is that he doesn’t seem to have great knee drive after leaving ground, perhaps is he just stepping over at take off?

On top of that, my landing sucks. I dive bomb into the pit. I just tend to dive my torso towards my legs instead of bringing my legs to the torso. My tibia tends to contact sand while being very orthogonal to the ground. Landing to the side dissimulates this.

That’s a summary of my most evident and easy to fix (hope so) deficiencies.

[aivala]

aivala on June 6, 2009 at 1:58 pm #84539

Thursday:

8 x lrlr + j on grass (first ones very very easy)
some lj landing drills
javelin (sucked)

Today:

hurdle walkovers
blocks 2×20, 3x30m
2 x 130m @ 90%, full recovery

snatch 8 x 2 x 40 / 40 / 45 … 45kg
1/3 squat 5 x 4 x 100 / 105 / 110 / 115 / 115kg
row 4 x 5 60 / 65 / 67.5 / 70kg

Felt very explosive. Some pain right now in the medial area of my right ankle, on my left knee medial meniscus area and on my back. Result of the 1/3 squats and an almost twisted knee in the hurdle walkovers I believe.

[aivala]

aivala on June 9, 2009 at 10:15 am #84650

On saturday:

4 x lrlrlr

4x220m @ 60% 30s rest
circuits (incline bench, pull overs, ghr, ovh squat)

Today:

multiple medball throws (backwards ovh, forwards, side twists, jav like)
double footed hurdle hops 3 x 5 hurdles

javelin throw > lots of @ 600 / 800g

My javelin is improving. I believe I was flexing my elbow too much and was holding the javelin like a tennis racket. I feel much more comfortable and throw more with the 800g than the 600g one. Right now I am throwing from standing and from 3 step since it was awful to see it fly, it landed backwards, etc. I just also got the feeling of the quick quick plant and felt the pull on the javelin.

[Matt Norquist]

Matt Norquist on June 9, 2009 at 1:16 pm #84662

Nice to see the progress on the javelin. How far are you getting it now?

[aivala]

aivala on June 9, 2009 at 1:22 pm #84665

Barely over 30m with 3 step but I am not trying to throw hard /fast at all. Just trying to get used to the feeling of it. IMHO I will throw much further from a faster approach, I don’t tend to lose any speed in the last steps. I am also not wrecking my elbow after every throw anymore.

Is it normal to feel some kind of discomfort in the lower back while planting well?

Thanks

[aivala]

aivala on June 11, 2009 at 1:59 pm #84725

Yesterday:

5 x LRLR + j
short approach lj (6 step)
4 x sfs (90m, easy)

clean: 3x2x 70kg, 1x75kg
squat: 4x3x 90 / 90 / 95 / 95kg
bench: 4x4x 50 / 55 / 60 / 65kg
complex: 3×5 x (jump squats 27kg + dinamic step ups 27kg)

The sfs were done with a very big technical emphasis. I run well under 90% but got me on tape and am running taller than ever, legs straigt at contact.

Today:

a little bit of hurdles during the warmup
hj from 4 steps (letargic > aborted)
javelin throw (incredible)

4x250m @ 60% 30s rest

Worked with a thrower today. He corrected on spot my grip and literaly twisted my shoulder a little bit. Made wonders. It feels like a complete new event to me now, the javelin flys perfectly and my issues are suddenly gone. Extremely extremely pleased with today’s session, even thought the HJ sucked, had no pop.

[aivala]

aivala on June 12, 2009 at 1:14 pm #84759

Today:

discus throw 1.5kg
5 x LRLR+J 2 steps walk in, avg 16m
4x short app ljs

3x40m from blocks
aborted session

It went wonderfuly well until the 3rd 40m, I had a weird feeling in my right hamstring and the lower back of my knee. It was nowhere near a twingle, mostly like a “muscle distension”. Hammy hurts if I push something backwards.

Cause? Sprinting in 5ºC and pushing it harder than I should have. I was perfectly warmed up but the long recoveries made me cool down. So no sprinting till next week, I will have to figure out a way to train with no indoor track. And perhaps the 250 from yesterday were too much.

Btw. I video timed some LJ approaches:

4.00s / 30m avg for progressive accelerations
3.87s / 30m for hard accel

[aivala]

aivala on June 17, 2009 at 2:24 pm #84952

Things going bad.

Saturday:

Jerk: 5 x 4 x 40 / 45 / 50 / 52.5 / 55kg
Front squat: 3 x 4 x 60 / 75 / 75
Row: 3x5x 60 /65/70kg
I bench: 3×10

Today:

Warmed up but during strides hammy hurt. Went to lift but felt very very very letargic. I had trouble cleaning 70kg. On top of that my right ankle still gets swolen and hurts while squatting / cleaning in the medial side since I believe to have twisted it inwardly while learning to snatch some weeks ago. Called it a day (a week?) after the fourth clean single. Just felt unmotivated to continue training.

I believe I will take the week off or at least from lower body work (again). It’s really annoying starting the season well but not being able to train over a week without some kind of hampering.

Btw. I am evaluating seriously “calling it a season”.

[aivala]

aivala on June 21, 2009 at 4:07 pm #85426

Things going better. Taking it relatively easy these day and hoping to pump the volume up a little bit this week.

On thursday:

hurdle jumps x 6 (3 each leg)
med ball throws (ovh, side twits, jav like, backwards) + circuits
discus

On friday:

javelin throw (x25) 3 step with 800g
short approach lj x 10
3 x 120m @ 90%

Started working with a cuban coach in the javelin. 3 stepped arround 35m consistently, using wider diameter javs feels much much better and the javelin doesn’t slip anymore. The ones I used at my former school are too small for my grip.

Today:

snatch 2x3x40kg 2×45 2x2x47.5kg
third squat 5 x 4 x 90 / 100 / 110 / 115 / 120kg
bench 4 x 4 x 50 / 55 / 60 / 65kg
ghr 3×12

Weirdest day of my lifting time. Started very very sluggish with the snatches, and until the fourth squat set I was bein totalled by the weight. Then suddenly something clicked in my head and 120kg felt easy! The same happened with the bench. It seems to me that pressing my teeth and tensing up my body makes me lift much much more.

I am going to continue with my LJ mechanics overhaul. During the last bounding sessions I realized to have found a good balance between relaxation and power. I tended to overrelax both running and jumping / bounding. I am suddenly able to bounce down the runway much more powerfully, since march I was “asleep”, or affraid of attacking the board and also slowed down unconciously on the runway, I also started feeling bounding and jumping more as a whole body thing rather than localized in the legs. I felt this specially while triple jumping, where my hop take off felt great and was getting more height than in my LJ take off. Weird, isn’t it? It’s as if I felt my whole body acting as a big spring.

I am switching to a much more agressive style (mostly thanks to Nik). Main focuses:

*good posture during runup and jump (no butt out, high hips)
*attack the board, don’t slow down
*free leg knee drive
*kick far in front of my during landing

Target before october is still 7.10m.

Regarding mid air tech I don’t know, I might even end up doing something simil sail. Whilever I don’t crach into the sandpit anything is acceptable. Once I am in the air I will start worrying about it.

[aivala]

aivala on June 25, 2009 at 1:51 pm #85607

Sunday:

extensive tempo 10×100 5×110 2×100 hopping knee drive
incline bench 4×10 50kg

Monday:

short approaches lj (sucked)
4 x 50m
clean 3x60kg

Way way too cold! 5ºC and windchill. Ran the 50m repeats at 90% and then called it a day, I just cooled down between reps. When I came to the weightroom was already too sluggish.

Tuesday:

javlin throw

(rest 1 min between reps)
clean singles 5x70kg 3x75kg
full squat 4×4 90 / 95 / 100 / 100kg PB
row 4 x 5 x 60 / 65 / 65 / 70kg
ghr 3×12

Was supposed to do bounding but it was again too cold and windy, my jav sucked since I had no mobility. 8:30pm workout, 3ºC, 85% humidity and wind, great conditions.

Total PB in the squat, felt easy and could have gone for 6 reps. I am squatting barefoot right now because with trainers my ankle twisted inwards. I am having some achilles light pains so I believe it’s related with increased rom at barefoot squatting, gotta get some weightlifting shoes. The cleans felt easy too.

Today I was supposed to do extensive tempo but work at the factory is killing me. Came home and dropped dead on the bed.

[Nick Newman]

Nick Newman on June 25, 2009 at 3:07 pm #85610

What factory is it? I’ve worked in many when i was younger…

[aivala]

aivala on June 26, 2009 at 6:54 am #85627

We make ovens and gas equipment (valves, venturri, etc.). In three weeks I am switching to foundry.

[aivala]

aivala on June 26, 2009 at 12:46 pm #85652

Today:

short approaches lj (4 step!!) x 10
5 x 60m

In the LJ I am switching back to a style I used one year ago for what I believe to be my best jump given the circumstances.
Switched back to grass training, felt weird. Could feel the unlevel terrain and bothered my running. The grass was wet so the accel wasn’t hard as it could have been.

[aivala]

aivala on July 1, 2009 at 1:11 pm #85890

Haven’t posted in a while.

Friday 26:

3×6 cmj + 10 x LRLR
snatch 3x40kg 3 x 2 x 45 kg
third squat: 5×4 90 / 100 / 110 / 115 / 120kg
bench: almost died

Was very tired during this workout. Made the biggest fuck up of my lifting career while bench pressing, missed the rack and released. Elbow hurt after that. The rack layout saved me. Conclusion: don’t lift when you are falling asleep during the warm up.

Saturday:

short app jumps
16 x 100m tempo

UNLOADING WEEK

Monday:

1 x 90m progression until 90%
30 x very short approach jumps

Was too cold and windy outside. Jumped in a handball court onto some gymnastics mats. Focused on landing and some postural issues. Jumped from a jog approach.

Today:

4×4 cmj
5 x LRLRL

squat 2 x 6 x 60 / 70 2 x 4 x 90 / 100KG EASY

Squatting 100kg felt easy today. Don’t know what’s happening to my body, this month and since the implementation of special endurance (i.e. 2×130 @ 90%) my BW has gone up by 3kg to 76.5kg at 1.85m tall and strength seems to be skyrocketing. Interestingly enough I am equally skinnier as before. So where is the weight gain visible? I have gained 7kg in the past only with intensive tempo, but never 2kg within a month. It might be also that my usual winter weight (Fat) gain adds.

My left achilles is a little bit irritated. Big jumping volume + lifting + running + pressing a pedal constantly in the factory are doing the job. Will skip tomorrows tempo session and do some achilels strengthtening instead.

On saturday I will compete, will run 100m at 13:30pm and LJ at 15:30. Will be interesting since I haven’t run nor jumped as much as I wanted due to weather. Lately I have focused more on plyos and added some SE. This month I have just done:

* 8 max v sessions
* 4 speed endurance sessions (mixed with max v, ie 90m sfs)
* 14 jumping sessions
* 10 lifting sessions
* 7 extensive tempo / circuit sessions

I am aiming for sub 11.20 on saturday.

[aivala]

aivala on July 5, 2009 at 6:52 am #86021

Today was a wonderful day here in Buenos Aires, warmer than the average, clear, no wind but meet got suspended. Motherfuckers of the government didn’t implement swine flu curfew because of elections one week ago and magically the day after elections they suspend almost every type of activity. Right now I have no facilities where to train at but a park. So no weights for an undetermined period of time, for the moment a week but will definitely be longer than that. Thoughts on how to replace them are welcome.

I am crazy about this because I am excellent right now, running really fast, relatively unloaded and last year I got fucked up the same way by the gov. They were unable to control forestal fires (shitty landfires for other countries standards) so Buenos Aires got covered by a dense smoke. Meets were suspended, I was in really good shape and after that got injured. So if you are looking for a serious country were to train avoid Argentina.

On top of that some people came from Brazil and Uruguay for this meet, so I am still not taking the worst part of this crap.

Btw on thursday and already knowing meet was going to be suspended:

short approach lj

all out:
4×30
3×60
1×100

Right now I want to see some politician’s heads rolling on the ground.

[Matt Norquist]

Matt Norquist on July 8, 2009 at 12:03 pm #86104

Instead of typical weight work – just get creative with body weight and body weight + weight.

You can also do a lot of medball and throws work and not lose too much.

[aivala]

aivala on July 10, 2009 at 9:18 am #86204

Well, at least now I can use a rugby field but still no weights and I am feeling the effect of it.

On sunday 5/7:

2×30 uphill
2×30 downhill
3×130 @ 90% unlevel terrain

On tuesday:

4 x 30 + 4 x 60m

Today:

short approach jumps ( best one off 8 step +/- 5.80m)
4x60m

Here are some pictures of my actual facilities. As you can see the pit is a little bit rough (it’s a kids playground) and the surrounding surface is unlevel. I don’t jump off that board much because I skid too much, but the surrounding terrain is very soft with lots of sand and dirt.
Off an historic perspective on the very same pit it was jumped during the 1918 south american championships held in San Isidro, Buenos Aires. The board seen there dates back from those years. The argentinean team of those years also trained there.
The rugby field I am sprinting on has very very long grass, it’s extremelly soft and when you run on it it feels as if you were running on a matt in slow mo.

[Matt Norquist]

Matt Norquist on July 10, 2009 at 1:29 pm #86214

Looks like you have to hurdle a fence in the middle of your LJ approach 🙂 Good way to combine LJ and hurdle practice. I will have to try that. LOL!

[aivala]

aivala on July 11, 2009 at 8:02 am #86238

Oh man that fence!! Did you ever wonder why I just do 4 , 6 and 8 step approaches?

I actually did hurdle jumps over that fence. A big scarf in my gastrocnemius always remembers me not to try it again. I hit the fence and flipped in an undetermined direction. I could have broken my neck there.

[aivala]

aivala on July 17, 2009 at 9:47 am #86445

Was out of town this week. Trained in a village next to the see on sand roads. Did some up and downhill sprinting:

Friday 10/7:

Finally managed to convince the gym guy to let me use the weights.

3 x LRLRLRLR
5 x LRLR
depth jump 3×5

deep squat 4 x 60 / 70 / 80 / 90 / 100 2x 100 4 x 90kg
step up 3x10x 50kg

Saturday 11/7:

14×100 tempo

Sunday: 400km travel.

Monday 13/7:

5×60 on hard sand (+/-90%)
some box
beach football

Tuesday 14/7:

16x100m tempo
5×5 depth jumps

15/7:

distances are guestimates:
6×25 uphill
4 x 25 downhill
2×40 normal

5×5 depth jumps

Today 400km drive back and just some abs and pushups, I don’t feel like travelling to do some tempo work.

This is the surface I ran on:

[aivala]

aivala on July 19, 2009 at 3:09 pm #86506

Friday:

easy accels
shot throws
1×5 depth jumps
short approach lj
2 x 140 @ 90%

Almost distroyed my right knee while ljing. Had way too much overrotation, the hang wasn’t enough and dived into the sand pit. My right leg twisted on landing, had a brutal pain in the area but nothing sharp. Pain disappeared almost immediatly, no swelling at all. My gastro and my quad seem to have absorbed the impact since they are a little bit sore.

I am working on completing my take off since I have been rushing it since last year. Off six strides the difference is already brutal: a completed take off gives me arround 19ft, while a rushed one (the one I used this year) just 17ft. I get lots of air with this bettered take off.

Today:

clean 2 x 2 x 70kg 1 x 75kg
squat 4 x 4 x 80 / 90 / 100 / 100kg
bench press: 3 x 5 x 50 / 55 / 60kg
i bench: 2×10 2×5

2×4 cmj
4×5 depth jumps

My right knee was a little bit sore. First time I am doing plyos after weights, felt a little bit weird.

Videos from today:

[aivala]

aivala on July 24, 2009 at 6:05 am #86656

It’s very cold down here, it even snowed yesterday. I am forced to stay in the gym. Also had a weird and severe cramp in my left calf on tuesday while I was taking a nap.

Yesterday:

6 x cmj
clean 4 x 2 x 70 / 70 / 75 / 75kg
squat 4 x 4 x 80 / 90 / 100 / 100kg
quarter leg press 2 x 10 x 200 / 215 kg
8 x 4 x rebounds (lessened drop height)

Today more strength, some strides and more plyos. I will wait for the temp to rise above 10ºC again to perform serious speed training. Meanwhile I want to do a mini block of eccentric strength development.

[aivala]

aivala on July 25, 2009 at 12:53 pm #86771

Yesterday:

snatch 3x2x 40kg 3x2x 45kg
snatch grip dl 3 x 4 x 90 / 95 / 95kg
quarter leg press: 3 x 10 x 200 / 230 / 230kg
i bench 3×5

4 x 4 double footed rebounds

6 x 100m strides to loosen up

Felt great.

Today:

jerk 4 x 6 x 40 / 45 / 50 / 50kg
front squat: 3 x 6 x 70kg
step ups: 3 x 5+5 x 60kg

3x100m strides in order to loosen up

Felt great.

[aivala]

aivala on July 27, 2009 at 12:14 pm #86818

Saturday:

8x llll rrrr as shown on vids
6x100m strides

Today:
[/i]
3x continuous take offs
3×40 3×60

hang clean 3x3x50kg
depth jumps 4×4 as shown on vids

superset:
quarter squat 3 x 4 x 90 / 120 / 120kg
rdl 3 x 8 x 50kg very very fast

rrrr+llll x 4
[/i]

Continuous take offs felt better than ever. For the first time ever I am capable of conciously completing my take off. I get tons of air, the difference is brutal with my take off of one month ago. I just push my self off the penultimate and think about extending, wait until I am fully floating and only then I start with the anti overrotation movements.

On the other hand I couldn’t get on the trance status I am used to while sprinting. I have developed the ability to perform every single rep in the trance status were I am not concious of time. It’s very funny because I remember well when I was a kid (+/- 5 years) had the same feelings while playing games. It triggers when I get my first accels ok but on soft surfaces it doesn’t happen. Don’t know why.

[aivala]

aivala on July 31, 2009 at 10:27 am #86982

Well a major overhaul at home that left everything dusty, the cold and low air moisture have taken it’s toll.

My nose got extremelly dry. On sat I had some minor bleeding at home, on sunday while lifting moderate bleeding and on tuesday while doing some warmup 30s a blood vessel exploded and didn’t stop bleeding, so had to have it cauterized. Hurt as hell. So no physical activities until saturday.

[aivala]

aivala on August 3, 2009 at 11:59 am #87081

During this week, even though I didn’t train, I felt extremelly good and more explosive than ever this year. All this after a week of just lifting.

Yesterday (no more bleeding):

clean 3, 3, 2, 1 x 70 / 70 / 72.5 / 75kg
squat 3 x 4 x 90 / 100 / 100kg
bench press 4 x 2 x 55 / 60 / 65 / 70kg
quarter leg press: 2 x 10 x 210 / 230kg

8 x 4 x depth jumps (double legged)

Cleans were extremelly easy. Last week I was doing singles at 70kg. On the other hand squatting felt very hard.

Today:

jerk 4 x 6 x 40 / 45 / 50 / 50kg
superset:
front squat 2 x 6 x 60 / 70kg
rdl 2 x 8 x 65kg
rdl 1 x 8 x 65kg

3 x 4 single leg depth jumps (rrrrllll)

6x100m strides

Tomorrow some LJ (finally!!) from 12 strides. If conditions are ok looking for 6.30m+.

[aivala]

aivala on August 6, 2009 at 11:44 am #87220

Monday:

10 x 8 step lj
3×30

Very letargic, tired and with head ache. Still managed a pb in the lj, 5.50 from 8. Splits for 30m run:

0-10m: 2.13
10-20m: 1.16 (3.29)
20-25m: 0.56 (3.82)
25-30m: 0.50 (4.32)

Bad accel, cut my stride ridiculously short because of going for frequency, stepped over in the very first steps…

Tuesday:

10x100m extensive tempo
5 x 4 depth jumps

Today:

3pm:
6 x landing drills
4 x 40m simil runway

7pm:
2 x 3 hang clean 50kg
4 depth jumps
More complex:
Quarter squat 4x110kg + 4 depth jumps (1 min rest)
Q. squat 4x120kg + 4 depth jumps
Q. squat 4x100kg + 4 depth jumps
(very short recovery overall)

I believe I am having some troubles with my accel. Spoke with Nick about that, I have to work more on being more gradual. On top of that I have some serious trouble while switching from accel to max v, I float from 15 to 30m and the start picking it up gradually. My hips drop, I believe I am standing up too soon or too fast. I am also “hitting” my max v slightly after the 40m, so I still don’t know its value. I guess on meet situation I could go 0.98 / 0.99 with a gentle tailwind.

Splits:

a)

0-10: 1.90
10-20: 1.23
20-25: 0.56
25-30: 0.56 / 1.12 / 4.23
30-35: 0.53
35-40: 0.53 / 1.06

b)

0-10: 1.90
10-20: 1.20
20-25: 0.56
25-30: 0.56 / 1.12 / 4.20
30-35: 0.53
35-40: 0.50 / 1.03

a)

b)

[aivala]

aivala on August 9, 2009 at 6:55 am #87336

Thurs:
nothing
Fri:
circuits at home (felt asleep, missed shake up session)
Today:

meet > withdrew

Fucked up my ankle again, jumping was disastrous, I was affraid of running on the runway, I was affraid of jumping. I had two excellent run throughs during warm up at low speeds, but then I fell completely appart.

I am giving up with long jump competitions until further notice, meanwhile I will just run some 100 and 200. Will still train physically wise as a jumper and start from scratch to get rid off all my issues at once and have a good base for indoors.

Next sunday am: 100
Saturday 22/8: 50m indoors (no spikes).

[aivala]

aivala on August 18, 2009 at 7:57 am #87770

This week:

Sunday:

18x100m extensive tempo

Monday:

med ball throws
4 x 40m
1 x 200 @ 85 – 90% (with trainers, 24.9s)

Experimenting with different cues, 40s were disastrous. After watching videos I was ashamed of my self lol. At least right now I know what I don’t have to try while running. During the 200 coming out of the bend I started leaning backwards, didn’t like the time. Hope to run about 24.9 with decent form next week. First time over 150m this year.

Wed:

4 x 10m starts from 3-stance
2 x 30m
3 x 60m

squat 5x90kg 6x80kg
step ups 8x50kg 8x60kg

depth jumps 3×4

EXCELENT!!! Freakish acceleration, switched cues and now it goes great. I feel really different, I feel the height my hips get. Extremelly pleased with this session. I push for 8-10 stides, then it gets impossible to push and swith to some kind of knee drive cue.
I finally found a definitive solution to my problem. I was blown up for the lifting part thoug, max v is extremelly taxing.

Thurs:

medicine ball throws
8x100m @ 50-60%
jav – basic tech

Pleased with jav, 35m from 3 step and relaxed.

And on Friday, yet another accident. I was on the rugby field, water aspersion system went on and I was standing on it. Was hurried to get out of the field, door of fence didn’t open fully and I hit it with my knee. Lots of pain. Literally smashed my knee sideways against the side of the door.

6x 4 depth jumps
3x30m

Could barely walk friday night, today (monday) it barely hurts while walking down stairs. Yesterday I withdrew from the 100m meet because weather was awfull (stormy, windy, cold) and knee wasnt 100%. Pain concentrated on my upper patella, I have some bruising there. I believe [hope] it won’t affect my training tomorrow.

To be fair I believe it was my best training week ever in terms of physical shape. Monday was disastrous but due bad cuing, but wed was freakish. I was able to get a much better turnover, still with full triple extension. I have finished documentig all possible cues in all different combinations via video / outer feedback / my feelings and have finally found a final solution. On friday I believe I was able to accelerate upright, alla Jonathan Edwards. I just felt great sprinting. I just hope my little eccentric strength doesn’t vanish after dropping heavy weights.

I got my schedule:

22/8 indoor 50m, no spikes allowed
5/9 100m
19/9 200m

Tagets: arround 11.00 and 22.00. The 200 target will be the hardest since I haven’t done much speed endurance work.

19/9 is my last meet in Argentina, season withdrawal there after. I will miss national champs. in early october. I move to Munich on 26/9, since I had a late season start this year and in order to boost my social life in that completely unkown city will start my indoor gpp as soon as possible, probably during the second week of october. Meanwhile lots of walking.

This week I will probably do:

tue: [accel] + se (140-160-180) or just 4 x 60 + lifting + plyos
wed: ext. tempo + javelin work
thu: accel + weights + plyos
fri: full warmup
sat: 50 heat + final, no spikes

[aivala]

aivala on August 23, 2009 at 9:41 am #88266

I have been sleeping badly lately, arround 5 hours a day due to work. I took some naps prior training and i paid the price with sub par perfomances this week in contrast to the anterior and great week.

Tuesday:

3x60m
5x10m

squat 2 x 6 x 90kg
bench press 4 x 2 x 55 / 60 / 65 / 70kg

I was falling asleep during workout, 60s sucked so started doing some starts, that also sucked.

Thurs:

6x30m
step ups 2 x 6 x 60 / 70kg
depth jumps 4×4

I am very inconsistent with my max v transition, I have huge problems while starting low, I do much better off a standing start.

Friday:

full warm up
6x100m extensive tempo

Today:

indoor meet, no spikes allowed

50m:

heat: 6.37
final: 6.32

Oh crap, I got raped in the start. I knew I had some starting issues but didn’t imagine something like this. I felt good, perhaps a little bit too loose. My max v was great but was obliterated off the blocks. Both in heat and final was completely smoked, even by 12.x runners. RT was bad and when I came upright it was as if hit a second gear and started catching up like crazy, great max v. I even catched up arround a metre from 30-50 a 10.6fat sprinter who obliterated me on the start.

I just need to work with somebody spot on on my inicial accel. I am just so inconsistent with it. One day it’s great and another it sucks. Today it sucked. It sucks even more to be destroyed there by much slower people.

At least the LJ important part is there (max v). I hope to get a video by tomorrow or on monday.

[Nick Newman]

Nick Newman on August 23, 2009 at 12:28 pm #88275

So around 7.40 for 60m would you say?

[aivala]

aivala on August 24, 2009 at 3:37 am #88287

I don’t have a clue, I don’t know what difference can it make to run on a track. At the 20m I was last of 8, finished third and was eating ground like crazy but race was over lol.

[aivala]

aivala on August 25, 2009 at 12:10 pm #88358

Sunday:

12 x 100 tempo

Today:

lots of very short block starts
3 x 8 step lj
jav work

Felt tired today, yet productive session. I was missing the detail of pushing with both feet of the blocks, having an extra foot to push with feels awesome. I even felt some “floating” after “jumping forwards” off the blocks. I still have very slow turnover during the initial accel though.

PBd yet again in the 8 step lj (+35cm), all three jumps between 5.70 and 5.85, and that with some trouble. Gave up with jumping because the runway is toooo hard, very old track that was already hard from the beginning in late 80s and that was painted with normal paint some years ago, never had mantainance done. Running in my hard asics spikes is painful, let alone jumping. I feel as if my whole leg was hammered and was affraid of jumping with full power. Now my knees are in slight pain.
So from may I have gained 0.5m in my 8-step LJ.

[Nick Newman]

Nick Newman on August 25, 2009 at 12:17 pm #88361

Good stuff…that would suggest a big improvment in explosive power…can’t attribute an 8 step LJ to improved speed, unless before you never ran that hard and today you did…

[aivala]

aivala on August 25, 2009 at 12:30 pm #88362

I am not running all out there but tech wise it’s almost the same jumping. The only difference with my training of early august, when I jumped 5.50 at it’s best is that I dropped OL’s and am doing just mantainance lifting and very little plyos, mostly max v work that drains me to the point of being unable to jump properly after every lifting routine.

I believe I am seeing right now the very positive effects of having done those forced just heavy lifting and lots of plyos microcycles during late july. Interesting point to take in count for next season.

[Nick Newman]

Nick Newman on August 25, 2009 at 2:34 pm #88368

Just as a general note,

I have found that with most elite jumpers, when their short approach jumps are at best, their full approach jumps aren’t and vice versur…

This could be due to various factors, including training emphasis switch from maximal strength to special strength which would facilitate much faster force production and therefore correspond better to full speed jumping…

[lorien]

lorien on August 25, 2009 at 5:13 pm #88369

Just a minor and rather late question regarding your box/drop-jumping (especially video ‘Imagen 264 mpeg4 001’; post #169): Is there some particular reason for continuing onto another box in this case? It looks like a distraction without any real purpose, thus it also seems to limit you at ground contact because you must make sure you land on the second box safely. In the future, why not remove the obstacle all together (or change it to a hurdle, if you can find one)? Without the second box you could gain some more “freedom” in extending the rebound from the ground through your hips, without worrying where you might land after that.

[aivala]

aivala on August 26, 2009 at 1:39 pm #88411

Hi Lorien,

I had the same thoughts as you. It was an attempt of doing depth jumps but it was too high and it was stupid to do single reps and walk back. That’s why you see changes in set up in post #172, were I move arround much more freely, faster and better.

Nick, what means do you believe are best for specific strength development with huge rfd’s?

[aivala]

aivala on August 27, 2009 at 10:21 am #88446

Today:

6 x 20m blocks
8 x 10 step lj [best 6.15]

Starts are much better, today I managed not to overstride in my first step for the first time. Rythm in the LJ sucks, landings could be better, no board avaible. My knees are very very sore due to the extremelly hard track, I won’t ever step on it again. No wonder why the track team that trains there has a shitload of injuries.

Monday vids:

(huge improv. from saturday)

[aivala]

aivala on September 2, 2009 at 1:24 pm #88721

Wed:

6 x 20m blocks
8x 10 step lj (best 6.15)

Had trouble finishing take off, started very well but switched focus to landings and started rushing them. Difference is huge, arround 2 foot less. At least was able to get projected lower out of the blocks.

THurs:

4 x 50m (+50m easing down)
squat 2 x 6 x 90kg
3 x 4 depth jumps

Felt extremelly great, about 35º C mid winter.

Sat:

16x100m extensive tempo

Sun and monday off.

Today: yet another hamstring twinge / light pull due to being tight, pushing it too hard and very cold weather. Today temp was under 10ºC. Again the pull happened while accelerating.

I am also much heavier than usual, my BW is having some weird spikes, arround 78kg right now. I am eating a lot of meat and salted things so that may make me retain liquids.

So saturdays meet 100m is out of question right now, I had another two meets scheduled for 12 and 19. I could run a 100/lj on 12th and a kamikaze lj/200 on 19th if I my hammy is ok, but I am considering giving up for this season and rest until germany. Other option is to give up high cns activities right now and use this as a two week taper and compete on the 19. My speed should be peaked by then, I would just repeat last year’s forced taper due to a pulled groin that worked very well.

I am somehow cursed by 100m runs, I have never ever been able to run a serious one. Always ended up either injured the week before, meet got suspended or weather was awful. I might end up never running one. I can run 60 / 90 / 99.99 / 120 / 150s on training but always something happens before a 100m.

After 19 I will definitely quit until early october.

[aivala]

aivala on September 8, 2009 at 2:10 pm #88994

on sat:

lots of pnf stretching
8 x 100 tempo
8 x 4 depth jumps

Hammy was extremelly tight, pnf did wonders, strain disappeared in about 80%.

Today:

lots of 5m starts

lots of 5m starts

In the first two vids I used a higher foot placement for my right one in order to fix some weird mechanics, I kinda overstrided or stood up too soon. I used to collapse after my first step.

(am I limping here?)

compare with last week catastrophe:

[aivala]

aivala on September 14, 2009 at 5:07 am #89150

Season over for me.

Did more starts on wed (did a thread with these videos), on friday some easy accels and felt very good. On sat morning unfortunately while warming up during the meet when my accel went over 20m my hammy started to hurt again.

Ran anyway but at 90% at it’s best, really limiting my arm pump since the start, with a 400m form, slowed down and accelerated during race and still managed to run 11.6x FAT, pretty much at the same pace or slightly slower than I would run the opening 100 of a 300 and definitely slightly slower than the pace I used for my SE runs.

To be fair I am extremelly pleased with the speed shape I acquired from april until now, having done no GPP due to my stress fracture. From the speed side I would call this season a total success. Having been able to run 11.6x with that effort clearly showed me I could dip well under 11s if not injured.

On the LJ side I would call this season a total failure, but I don’t care much since I did pretty much zero technical work (in july just 4 sessions!!!). I virtually didn’t improve my PB even though I am in a radically much better shape. My 8 step LJ went from last years 5.20 to 5.80 and there was still a big margin for improvement tech wise. At least I found two possible combination of cues for take off that work very well, I just need to have someone beside me on training one day to tape me and decide for ever ever what cue stick with.

Regarding what’s next:

Right now I have two pain areas in my hammy, I will do two weeks of rehab (ultrasound…) until I move to germany. I hope my hamstring gets ok in these 3 weeks off since it’s a strain / inflammation, no tear.

Will start my GPP in early october. Nick will be writing a big part of my training (strength / plyos and some running). For this indoor season (my first one in fact) I try to do a 60 / 200 / lj combo. After GPP I will do a modified cf-esque spp, a direct incursion into eastern periodization.

I am still worried because I will have a whole cold year (autumn – winter in Argentina and again autumn – winter in Germany), so I won’t show my usual post winter bw drop. At least I will have excellent indoor facilities in Munich.

[aivala]

aivala on September 14, 2009 at 5:43 am #89156

Yearly balance:

1.85 tall (=), 76kg heavy (+4kg)

cmj 85cm +28cm (from 57cm august 08)
slj 3.00m +25cm (from 275cm june 08)
full squat 6×100 easy +30kg? (from very heavy 5x85kg jul 08)
power clean 1x80kg +5kg (from 1x70kg sep 07 after no training & 75kg apr 08)

40yd 4.76s video timed (my 18 step app 36.75m, incl. penultimate and take off)

8-step LJ: 5.85 +61cm (from 5.24 apr 09)
18-step LJ: 6.64 + 1cm (from 6.63 sept 08, and non legal -40cm at least from nov 08 lol)

Injuries:

2 ankle sprains
3 hammy slight pulls/strains (due to sprinting in cold climate and bad mechanics)

Things that I will work on this and next year:

* fix my accel and use my quads

All my hamstring issues were during accel phases, no pull at max v. After seeing my vids and experimentation I realized I use my hammys from step 1, when I push harder on my first steps I have a very low heel recovery and my hammys are responsible for this. My hammys are being overloaded. The only day I managed to use my quads I had a massive accel and next day had crazy sore quads. I was all year round in good shape but wasn’t able to use it because I didn’t now how to.

* increase my quad eccentric strength

My front squat sucks, while doing sets of full back squats easily at 6x100kg I could barely finish one set of 6x70kg at medium height. I can also full squat more than my half squat.

* increase my rfd / clean

I see other jumpers full squat the same they clean, when I did 6×100 my clean 1 rm wasn’t much higher than 85kg. And my clean development has been clearly defficient.

* more lj tech work and at least regain 2008 tech ability, hang
* more longer sprints (60m and above) / SE
* maintain acceleration development all year round