Ben Simons: Mission Sochi 2014!

    Posted In: Training Journals

        • Participant
          st06002583@outlook.uwic.ac.uk on June 27, 2012 at 4:00 am #18464

          I’ve been reading around elite-track for a while but stayed in the shadows, i’m impressed with the content and it’s time to get more involved 🙂

          Some of you may know me from CharlieFrancis.com as ‘UKCheetah’

          Mission Sochi 2014

          I completed the British Bobsleigh combine a few weeks ago:

          Height: 186/6’1”
          Weight: 83k 183lbs

          30m – 3.51
          15-45m – 2.95
          Standing Long Jump – 3.33m

          Full Squat – 180k
          Bench Press – 130k (140k is my PR)

          I attended push training at the GB push track a week later. I posted 3.55 15-45 without a ‘hit’. This is the fastest of the development squad. I shaved some more time off during the next ‘knock-out’ stage and pushed 3.51 with a full hit, in unfavourable conditions.

          There are some good athlete’s in the development squad, including African 100m record holder – Olusoji Fasuba (9.85)

          Background

          I’ve competed for Wales in the 100m and long jump. I’ve been plagued by injuries and haven’t had a chance to realise my potential yet.

          60m – 6.89
          100m – 10.78
          Long Jump – 7.17 (12 stride approach)

          I’m a Masters student specialising in Sports Physiology. My main training influence is the late Charlie Francis. My knowledge of powerlifting and olympic lifting periodisation isn’t as strong. Any feedback and advice is very much appreciated!

          Tweeters! Follow me at https://twitter.com/benthebounce

        • Participant
          Mccabe on June 27, 2012 at 4:53 am #116980

          Welcome to the site mate.

        • Participant
          Josh Hurlebaus on June 27, 2012 at 7:56 am #116983

          Welcome! Good to have you here!

        • Participant
          utfootball4 on June 27, 2012 at 8:32 am #116984

          Welcome….

        • Participant
          st06002583@outlook.uwic.ac.uk on June 28, 2012 at 8:06 am #117019

          Thanks for the welcome guys.

          Here is a taster of the GB training facility with discus thrower and fellow UWIC allumni Dave Coleman:

        • Participant
          COV-GOD on June 28, 2012 at 8:12 am #117021

          Hi there cheater 🙂

          Good luck with the targets, I have great interest in your succes as an old athlete of mine and friend recently was with the uk 4man bob and will re joining the programme also lol

          Hope your injuries hold out too

          (info from other board lol)

        • Participant
          st06002583@outlook.uwic.ac.uk on June 28, 2012 at 8:19 am #117020

          Hi there cheater 🙂

          Good luck with the targets, I have great interest in your succes as an old athlete of mine and friend recently was with the uk 4man bob and will re joining the programme also lol

          Hope your injuries hold out too

          (info from other board lol)

          The guy that diagnosed my jones fracture before I broke it in 3! Wished I’d have listened to you man!

          Well, that and other injuries mean I havent improved the mark I set against that very athlete of yours back in 09 😉

          P.s. I’m no ‘cheater’ lol

        • Participant
          COV-GOD on June 28, 2012 at 9:21 am #117023

          Haha been a while since we spoke lol

          Really? Gee man that’s not good to here, but your stats for the testing were awesome. I actuaaly remember getting those results txt o me live and thinking to my self that guy got potential lol

          Hope the bob is working out good for you though!?

        • Participant
          st06002583@outlook.uwic.ac.uk on July 3, 2012 at 5:38 am #116940

          24/7/12

          Scmax hardcore+creatine.

          Drills. 30m

          Throws. OH toss x8 BL toss x8 Rollback and single, double, triple hop.

          SPEED. grass

          ACC – 5×40 uphill

          ASSISTED – 60 60 60 80 80 slight slope.

          WEIGHTS

          Clean into Front squats. 3x5x90k

          Depletion Press ups x3x90s

          Notes – very sore behind left knee. Calf stretch helps.

        • Participant
          st06002583@outlook.uwic.ac.uk on July 3, 2012 at 5:42 am #108943

          25/7/12

          Hills 8×40

          Charlie Francis LI Med ball circuit.

          Stretch

        • Participant
          st06002583@outlook.uwic.ac.uk on July 3, 2012 at 5:45 am #108938

          26/7/12

          Tempo 5×200 grass. 75%
          I’m so unfit atm. I’ve cut tempo volume recently, time to build it back up again I think.

        • Participant
          st06002583@outlook.uwic.ac.uk on July 6, 2012 at 3:45 am #113606

          27/7/12

          Prehab – ART/Massage/Stretch, back of left knee

          SciMx Hardcore, Creatine, Redbull

          Drills

          Ankling, Step overs, Running B’s

          Tech push trolley

          10x hits against wall.

          10x10m hits, 75k

          5x40m hits, 50k.

          Head down

          Acc 6x20m blocks

          Best they’ve felt in years. back foot up the back block, two fingers further back both blocks

          Max V 3xflying 30

          Weights Cleans 100, 110, 110, 110, 110

          Massage

        • Participant
          st06002583@outlook.uwic.ac.uk on July 6, 2012 at 3:52 am #113622

          28/7/12

          Drills Ankling, Step overs, Running B’s out to 60m

          Weights Bench press 5×90 1×100,110,115

          Massage, stretch

        • Participant
          st06002583@outlook.uwic.ac.uk on July 6, 2012 at 3:56 am #113623

          29/6/12

          REST

          30/6/12

          Warm up, Drills, Medball throws.

          1/7/12

          COMP

          6 stride LJ for points – 5.88

          100m – 10.7 equal PB

          Relay, first leg.

        • Participant
          st06002583@outlook.uwic.ac.uk on July 6, 2012 at 4:15 am #113625

          2/7/12

          Hills 2x4x40m

          Depletion press ups, 90s rest.

          John Smith multi pos. abs circuit

          3/7/12

          Cycle. CF medball circuit

          4/7/12

          AM – UB weights. Bench 3x5x100. Seated military 3x5x60k. Pull ups/reverse fly’s superset

          PM
          Med ball throws 8xoht,blt single, double, triple hops

          SE Grass 2xsplit 200’s (150+50)

          Weights LB
          Front squats 3x6x90k

          Stretch

        • Participant
          st06002583@outlook.uwic.ac.uk on July 12, 2012 at 2:39 am #117155

          GB bobseligh training weekend

          6/7/12

          Push track. Working on the hit and first 15m. Keeping the sled behind for 3 strides before pulling through shaved 5/100ths off a 15m

          I pushed the fastest 15m, which had been my weaker part previously. 1.966 – 2/100th of the current squad best.

          7/7/12

          AM – Track. Wall drills, med ball throws and bounds from a block. Heavy sled dragging with ropes, mimicking the pull through.

          PM – Push track. Learning to use the side handles and load.

          8/8/12

          AM – Push track. Hit and first 15m.

          PM – Side handles and loading.

          SIDE HANDLE LOADING 4-MAN BOB

        • Participant
          st06002583@outlook.uwic.ac.uk on August 3, 2012 at 7:48 am #117456

          Ok guys, Big update!

          Last weekend were the final trials to make the ‘long-list’ GB Bobsleigh Squad, and the first time development athletes pushed against the existing squad. Top 10 on the push track qualified for October on-ice crew selection in Latvia. Top 6 also qualified for September training camp in Switzerland.

          I came 5th and qualified for both. I pushed 3.54 which was disappointing. My PR puts me joint second in the push track rankings.

          GB Bobsleigh has also secured full UK sport funding this year and so both trips are fully funded.

          Again I’m a step closer to Sochi 2014!

        • Participant
          GiveYourBest on August 3, 2012 at 7:57 am #117457

          Congrats!

        • Participant
          Josh Hurlebaus on August 3, 2012 at 10:42 am #117460

          Nice job man!

        • Participant
          Mccabe on August 3, 2012 at 5:37 pm #117464

          Great news mate. UWIC alumni rolling strong!

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