Meysam Razi’s 2011 100m Training Journal

    Posted In: Training Journals

        • Participant
          Meysam Razi on December 19, 2010 at 8:13 am #17221

          Meysam Razi

          Age: 21 Male
          Weight: 76 Kg – 167 lbs
          Height: 180 Cm – 5’9 ft
          Events: 100m Specialist

          Personal Bests:
          2008-first year of track, 2months of low intensity training
          100m-11.52
          2009-
          100m-11.18
          2010-
          100m-10.96

          Goal for 2011 outdoor season:
          100m-10.5x

          Comp phase :
          late May – late September (one competition every month)

          Note:
          Just finished 3 months of GPP with great focus on acceleration development.I’m ready for hitting Max V this week.

          For critique my overall plan comment here plz:
          https://elitetrack.com/forums/viewthread/9592/

        • Participant
          Meysam Razi on December 19, 2010 at 8:34 am #104129

          Month 4 – Week 1 – Day 1 (Acceleration Development)
          ——————————————————–
          Morning:
          Track Session:
          -3x3x20m Contrast sled pulling ( every set consist of 2reps with sled & 1 normal with block)
          -4x4xhurdle hop + 20m sprint
          -4x5xalternate leg bounds
          -2x4xdouble leg hops for distance
          ——————————————————–
          Evening:
          Weight Session:
          -Power Clean 8x2x80kg
          -Back squat(parallel) 2x4x110kg 2x3x120kg 2x2x130kg
          -Incline bench press 4x4x70kg
          -RDL 4x6x80kg
          -Pull ups 4×6

          Multi-Throws: with 4kg Medicine Ball
          -4xOHB
          -4xBLF
          -4xForward Toss from squat position-chest
          -4xUpwards Toss
          ——————————————————–
          Note:
          First Day was powerful. I love RDL! feel great after a contrast shower!

        • Participant
          RunnerMan on December 19, 2010 at 11:19 am #104133

          You’re 5’11 btw.

        • Participant
          Meysam Razi on December 19, 2010 at 7:16 pm #104141

          You’re 5’11 btw.

          I’m 5’91.

        • Participant
          Eric Broadbent on December 20, 2010 at 1:05 am #104143

          Do you progress up in weights at all for power cleans or just keep the same weight for all 8 sets?

        • Participant
          Meysam Razi on December 20, 2010 at 2:00 am #104144

          Do you progress up in weights at all for power cleans or just keep the same weight for all 8 sets?

          Nice to meet u here dear Eric.
          After 2 or 3 sets of warm up (% 40-50) I keep the same weight for all 8 sets.
          Should I progress up?
          My Olys SetxRep progress:
          Month 1: 6×4
          Month 2: 7×3
          Month 3: 8×2
          Month 4: 8×2
          Any better option?

        • Participant
          Meysam Razi on December 20, 2010 at 2:26 am #104145

          Month 4 – Week 1 – Day 2 ( GS – Recovery )
          —————————-
          Afternoon:
          -Long Warm Up
          -30min of GS : Drills – Lower Body – Core _ Upper Body – Rest
          Drills: A-skip, B-skip, Skip for distance (with medicine ball over head), A-run, High Knee,
          Lower Body: Lung walking, body weight squat, pistol squat.
          Core: Different way Crunches, Core stabilization, Back hypers
          Upper Body: Different way Push ups, Dips
          -Static Stretch
          —————————-
          Note:
          Had a bit soreness in quads, but I’m really well now after foam rolling & a nice warm shower.Can’t wait for tomorrow,the first day of Max Velocity.

        • Participant
          Meysam Razi on December 21, 2010 at 8:54 am #104182

          Month 4 – Week 1 – Day 3 (Acceleration-Max Velocity)
          ——————————————————–
          Morning:
          Track Session:
          -4x15m sprint
          -4xFly 20m (30m build up)
          -4x5xhurdle hops
          -2x4xStraight leg bound
          -4xRRLL leg bound
          -2x6xAlternate leg bound
          ——————————————————–
          Evening:
          Weight Session:
          Hang Snatch 6x4x50kg
          Split squat 4x6x50kg
          Chin Ups ups 4×6
          RDL 4x6x80kg

          Multi-Throws: with 4kg Medicine Ball
          4xOHB
          4xBLF
          4xSLJ+Upwards Toss

          6xblock clearance (first 2 steps)
          ——————————————————–
          Note:
          Good day, felt great technique on Fly’s (Not in first one) & after reviwing the vids of Fly’s I can say Step Ups & Lunge during last 3 months really helped my imbalance in leg strength.

        • Participant
          Eric Broadbent on December 21, 2010 at 9:20 am #104184

          [quote author="Eric Broadbent" date="1292787328"]Do you progress up in weights at all for power cleans or just keep the same weight for all 8 sets?

          Nice to meet u here dear Eric.
          After 2 or 3 sets of warm up (% 40-50) I keep the same weight for all 8 sets.
          Should I progress up?
          My Olys SetxRep progress:
          Month 1: 6×4
          Month 2: 7×3
          Month 3: 8×2
          Month 4: 8×2
          Any better option?[/quote]

          Whatever works for you but I like to make a gradual progression in weights. If I am working up to 85%, I might do first set at 55%,then 65, then 75 or something along those lines. It’s nice because you can move the weight fast at those lighter weights plus you are steadily increasing and preparing your body for heavier loads along the way.

        • Participant
          Eric Broadbent on December 21, 2010 at 9:23 am #104185

          Glad to hear max V stuff went well. I know you were saying you like to work on block clearance stuff at end of weight session…have you ever done squat chest medball throw or any medball acceleration work? That stuff is always nice to mix into the medball throws at the end or even acceleration session.

        • Participant
          Meysam Razi on December 23, 2010 at 1:39 am #104231

          Glad to hear max V stuff went well. I know you were saying you like to work on block clearance stuff at end of weight session…have you ever done squat chest medball throw or any medball acceleration work? That stuff is always nice to mix into the medball throws at the end or even acceleration session.

          Yeah I use it, I think that stuff is better than blocks sometimes that I feel dead at the end of weight session.

        • Participant
          Meysam Razi on December 23, 2010 at 1:42 am #104232

          Month 4 – Week 1 – Day 4 ( GS – Recovery )
          —————————-
          Afternoon:
          -Long Warm Up
          -30min of GS : Drills – Lower Body – Core _ Upper Body – Rest
          Drills: A-skip, B-skip, Skip for distance (with medicine ball over head), A-run, High Knee,
          Lower Body: Lung walking, body weight squat
          Core: Different way Crunches, Core stabilization, Back hypers
          Upper Body: Different way Push ups, Dips
          -Great massage
          —————————-
          Note:
          Good session at University soccer field.

        • Participant
          Meysam Razi on December 23, 2010 at 7:23 am #104244

          Month 4 – Week 1 – Day 5 (Acceleration-Max Velocity)
          ——————————————————–
          Morning:
          Track Session:
          -4x20m sprint (R 2min)
          -4xSprint-Float-Sprint 20-20-20 (R 6min)
          -4x5xhurdle hops
          -2x10m run into Alternate leg bound
          -2xSkip for height
          ——————————————————–
          Evening:
          Weight Session:
          Power Clean 6x2x80kg
          Front squat 2x4x80kg 2x3x90kg 2x2x100kg
          Step-Ups 4x60kg
          Weighted Back Hypers with focus on posterior chain

          4xsquat chest medball throw + 10m sprint
          ——————————————————–
          Note:
          Hey guys,what a great session today! SFS in morning was quite well. now tired as hell & need a 8 hours nice sleep.

        • Participant
          Meysam Razi on December 24, 2010 at 5:14 am #104271

          Month 4 – Week 1 – Day 6 ( Ext Tempo- Upper Body Circuit )
          —————————-
          Afternoon:
          -Warm Up
          -20 min Drills: A-skip, B-skip, C-skip, Skip for distance (with medicine ball over head), A-run, High Knee.
          -2x4x100m Ext tempo with 20 push ups at the end of each rep.
          -Core & upper body circuit
          -Static Stretch (hold for 30sec)
          —————————-
          Note:
          Training alone in a empty stadium was not that bad! went for walking after session with my friend. it was good week of training. tomorrow will be complete rest.

        • Participant
          Meysam Razi on December 26, 2010 at 7:26 am #104309

          Month 4 – Week 2 – Day 1 (Acceleration Development)
          ——————————————————–
          Morning:
          Track Session:
          -20min General warm up & dynamic mobility
          -20min Drills : 2x (A-skip, B-skip, C-skip, A-run, Straight leg bound, Fast leg)
          -3x3x20m Contrast sled pulling ( every set consist of 2reps with sled & 1 normal with block)
          -4x4xhurdle hop + 20m sprint
          -4x5xalternate leg bounds
          -2x4xdouble leg hops for distance
          -Cool down, Static stretch
          ——————————————————–
          Evening:
          Weight Session:
          -Power Clean 8x2x80kg
          -Back squat(parallel) 2x4x110kg 2x3x120kg 2x2x130kg
          -Bench press 4x4x75kg
          -RDL 6x8x80kg
          -Pull ups 4×6

          -4xsquat chest medball throw + 10m sprint
          -4xSLJ+Upwards Toss
          -6xblock clearance (first 2 steps)

          -cool down, Static stretch
          ——————————————————–
          Note:
          Morning session was exelent. I really won the workout. Felt good Extension of the hip. bounding was very powerful. at evening weight session went great too. Power clean with great speed of the bar. but i don’t know why the squat was a bit hard this session! I increase the RDL reps from 6 to 8 bc I want bigger ass! had a nice contrast shower after weight session & going to the bed for 9 hours comfortable sleep. Tommorrow nice GS & jump Circuit.

        • Participant
          Meysam Razi on December 27, 2010 at 4:03 am #104323

          Month 4 – Week 2 – Day 2 ( GS -low intensity jump circuit )
          —————————-
          Afternoon:
          -15 min general warm-up
          -15 min Drills: A-skip, B-skip, C-skip, Skip for distance (with medicine ball over head), A-run, High Knee.
          -GS(body weight squat, push-ups, dips) – JC (Berpees, lung jump, ski jump)
          -Core Stability
          -Static Stretch (hold for 30sec)
          —————————-
          Note:
          Had a bit soreness in hamstring that removed after session completely! warm shower & massage after session helped me to recover better & now waiting for tomorrow’s max V stuff.

        • Participant
          Meysam Razi on December 28, 2010 at 5:39 pm #104352

          Month 4 – Week 2 – Day 3 (Acceleration-Max Velocity)
          ——————————————————–
          Morning:
          Track Session:
          -4x15m sprint
          -4xFly 20m (30m build up)
          -4x5xhurdle hops
          -2x4xStraight leg bound
          -2xRRLL leg bound
          -4x6xAlternate leg bound
          ——————————————————–
          Evening:
          Weight Session:
          Hang Snatch 6x4x50kg
          Split squat 4x6x60kg
          Chin Ups ups 4×6
          RDL 4x4x90kg

          Multi-Throws: with 4kg Medicine Ball
          4xBLF
          4xOHB
          4x2SLJ+Upwards Toss

          ——————————————————–
          Note:
          Good day, everything was great.

        • Participant
          Meysam Razi on December 29, 2010 at 6:25 am #104362

          Month 4 – Week 2 – Day 4 ( GS – Recovery )
          —————————-
          Afternoon:
          -15 min general warm-up
          -15 min Drills: A-skip, B-skip, C-skip, Skip for distance (with medicine ball over head), A-run, High Knee.
          -GS(body weight squat, pistol squat, different way push-ups, dips, ankle strength, killing abbs, hip flexor strength with resistance band)
          -Core Stability
          -Static Stretch
          —————————-
          Note:
          Day’s are going fast & i feel great now. Today was funny with my friend, i challenge him in every exercises. very good session. Tomorrow will be SFS without any soreness!

        • Participant
          Meysam Razi on December 31, 2010 at 8:58 pm #104423

          Month 4 – Week 2 – Day 5 (Acceleration-Max Velocity)
          ——————————————————–
          Morning:
          Track Session:
          -4x20m sprint (R 2min)
          -4xSprint-Float-Sprint 20-20-20 (R 6min)
          -4x5xhurdle hops
          -2x10m run into Alternate leg bound
          -2xSkip for height
          ——————————————————–
          Evening:
          Weight Session:
          Power Clean 6x2x80kg
          Front squat 2x4x80kg 2x3x90kg 2x2x100kg
          Step Ups 4x6x60
          Weighted Back Hypers with focus on posterior chain

          ——————————————————–
          I was a bit sore in the morning that annoyed me in SFS. but weight session was quite well.

        • Participant
          Meysam Razi on December 31, 2010 at 9:01 pm #104424

          Month 4 – Week 2 – Day 6 ( Rest – Trevel )

        • Participant
          Meysam Razi on January 2, 2011 at 8:16 am #104445

          Month 4 – Week 3 – Day 1 (Acceleration-Max Velocity)
          ——————————————————–
          Morning:
          Track Session:
          -4x20m sprint R 2
          -5xFly 20m (30m build up) R 5
          -4x5xhurdle hops
          -2x4xStraight leg bound
          -2xRRLL leg bound
          -2x6xAlternate leg bound
          ——————————————————–
          Evening:
          Weight Session:
          Power Clean 8x2x85kg
          Back squat (parallel) 2x4x110kg 2x3x120kg 2x2x130kg
          RDL 4x8x80kg
          Bench Press 4x4x80kg
          Pull Ups 2×6

          4x Medicine ball squat chest throws + 10m sprint
          4xSLJ+Upward Toss
          4xSLJ+OHB

          ——————————————————–
          Note:
          I changed my weekly schedule: Acc – MaxV – MaxV –> MaxV – Acc – MaxV
          I think it’s better option.
          Good day today. Fly’s with the focus on “Step over Drive down” was excellent!
          Weight session clean 85 with good speed of the bar, squat felt easy & RDL killed me. tomorrow pool workout.

        • Participant
          Meysam Razi on January 3, 2011 at 6:47 am #104453

          Month 4 – Week 3 – Day 2 (Recovery – Pool Workout)
          ——————————————————–
          Evening:
          Drills in pool
          Aka Running
          Different way Push Ups
          Dips
          Abbs
          Static stretch

        • Participant
          Meysam Razi on January 4, 2011 at 9:07 am #99005

          Month 4 – Week 3 – Day 3 (Acceleration Development)
          ——————————————————–
          Morning:
          Track Session:
          -4x4xhurdle hop + 20m sprint
          -3x3x20m Contrast sled pulling ( every set consist of 2reps with sled & 1 normal with block)
          -4xSTJ
          -2x4xdouble leg hops for distance
          ——————————————————–
          Evening:
          Weight Session:
          -Hang Snatch 4x4x50kg 2x4x55kg
          -Split Squat 4x6x65kg
          -Shoulder Press 4x6x50
          -RDL 6x4x100kg
          -Chin ups 4×6

          Multi-Throws:
          -4xJump+OHB
          -4xJump+BLF
          -4xJump+Upwards Toss

          -block clearance
          ——————————————————–

        • Participant
          Meysam Razi on January 5, 2011 at 6:41 am #104483

          Month 4 – Week 3 – Day 4 ( GS – Recovery )
          —————————-
          Afternoon:
          -20 min general warm-up
          -20 min Drills: A-skip, Pause A-skip, B-skip, C-skip, Skip for distance (with medicine ball over head), A-run, High Knees.
          -Low intensity double leg jumps
          -GS(body weight squat, different way push-ups, dips)
          -Abbs,Core Stability
          -Static Stretch
          —————————-
          Note:
          Another great day. Had a nice warm shower after session. Hope tomorrow’s MaxV stuff come without any soreness!

        • Participant
          Meysam Razi on January 17, 2011 at 11:15 pm #104752

          Month 4 – Week 3 – Day 5 (Acceleration-Max Velocity)
          ——————————————————–
          Morning:
          Track Session:
          -4x20m sprint (R 2min)
          -4xSprint-Float-Sprint 20-20-20 (R 6min)
          -4x5xhurdle hops
          -2x10m run into Alternate leg bound
          -2xSkip for height
          ——————————————————–
          Evening:
          Weight Session:
          Power Clean 6x2x80kg
          Front squat 2x4x85kg 2x3x95kg 2x2x105kg
          Step Ups 4x6x60
          Weighted Back Hypers with focus on posterior chain

        • Participant
          Meysam Razi on January 17, 2011 at 11:17 pm #104753

          Month 4 – Week 3 – Day 6 ( GS – Recovery )
          —————————-
          Afternoon:
          1 hour GS at home.

        • Participant
          Meysam Razi on January 17, 2011 at 11:21 pm #104754

          Month 4 – Week 4 (Unload Recovery Week) – Day 1 (Acceleration-Max Velocity)
          ——————————————————–
          Evening:
          Track Session:
          -4x20m sprint R 2
          -2xFly 20m (30m build up) R 5
          -4x5xhurdle hops
          -2x4xStraight leg bound
          -2xRRLL leg bound
          -4x6xAlternate leg bound

          Weights:
          Power Clean 4x2x90kg
          Back squat (parallel) 2x4x115kg 2x3x125kg
          Bench Press 4x4x80kg
          RDL 4x8x80kg

        • Participant
          Meysam Razi on January 17, 2011 at 11:22 pm #104755

          Month 4 – Week 4 (Unload Recovery Week) – Day 2
          ——————————————————–
          Evening:
          GS, Core Stability.

        • Participant
          Meysam Razi on January 17, 2011 at 11:24 pm #104756

          Month 4 – Week 4 (Unload Recovery Week) – Day 3
          ——————————————————–
          Complete Rest.

        • Participant
          Meysam Razi on January 17, 2011 at 11:26 pm #104757

          Month 4 – Week 4 (Unload Recovery Week) – Day 4
          ——————————————————–
          Evening:
          GS, Core Stability.

        • Participant
          Meysam Razi on January 17, 2011 at 11:31 pm #104758

          Month 4 – Week 4 Unload Recovery Week – Day 5 (Acceleration-Max Velocity)
          ——————————————————–
          Evening:
          Track Session:
          -6x20m sprint R 2
          -2xSprint-Float-Sprint 20-20-20 R 6
          -2x4xStraight leg bound
          -2xRRLL leg bound
          -4x6xAlternate leg bound
          -2xSkip for height

          Weights:
          Power Clean 2x50kg 2x60kg 2x70kg 2x80kg
          Front squat 2x4x80kg 2x4x90kg
          Pull Upss
          Back Extention

        • Participant
          Meysam Razi on January 17, 2011 at 11:34 pm #104759

          Month 4 – Week 4 (Unload Recovery Week) – Day 6
          ——————————————————–
          Evening:
          Long Warm up
          Drills
          GS
          Core Stability
          Static Stretch

        • Participant
          Meysam Razi on January 17, 2011 at 11:45 pm #104760

          Month 5 – Week 1 – Day 1 (Acceleration-Max Velocity)
          ——————————————————–
          Morning:
          Track Session:
          -4x30m sprint
          -4xFly 30m (30m build up)
          -4x5xhurdle hops + Bounding
          -2xStraight leg bound
          -2xRRRLLL bounding
          -2xRRLL bounding
          -2xAlternate bounding
          -2xSkip for height
          ——————————————————–
          Evening:
          Weight Session:
          Power Clean 1x6x50kg 1x4x60kg 1x2x70kg 1x2x80kg 4x2x85kg
          Back Squat 8x80kg 6x100kg 4x4x120kg
          Bench Press 4x4x80kg
          RDL 2x6x80kg 2x8x80
          Pull Upss 4×6

          Multi-Throws:
          4xJump+BLF
          4xJump+OHB
          4xJump+Upward toss

        • Participant
          Meysam Razi on January 17, 2011 at 11:49 pm #104761

          Month 5 – Week 1 – Day 2 (Recovery – Pool Workout)
          ——————————————————–
          Evening:
          Drills in pool
          Aka Running
          Different way Push Ups
          Dips
          Abbs
          Static stretch

        • Participant
          Meysam Razi on January 18, 2011 at 8:15 am #104779

          Month 5 – Week 1 – Day 3 (Acceleration)
          ——————————————————–
          Morning:
          Track Session:
          -2×5(3sled,2normal with block)x30m Contrast Sled Pulls
          -4x3xBounding + 20m sprint
          -2xRRRLLL bounding
          -2xRRLL bounding
          -2xAlternate bounding

          ——————————————————–
          Evening:
          Weight Session:
          Snatch 2x4x50kg 2x2x60kg 2x2x65kg
          Split Squat 4x6x70kg
          Shoulder Press 4x6x50kg
          RDL 4x4x100kg

          Multi-Throws:
          2x4xJump+Upward toss

          Multi-Jumps:
          4xSLJ into pit
          2xSTJ

        • Participant
          Meysam Razi on January 19, 2011 at 7:41 am #104807

          Month 5 – Week 1 – Day 4 (GS – Recovery)
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -Hurdle Mobility
          -GS
          -Static Stretch

        • Participant
          Meysam Razi on January 20, 2011 at 7:15 am #104842

          Month 5 – Week 1 – Day 5
          ——————————————————–
          Morning:
          -General Warm up
          -Drills
          -Crunches
          -Static Stretch
          -Foam Rolling

          ——————————————————–
          Note:
          Glutes were so sore during warm up then I decided to not doing MaxV stuff & shift it to tomorrow!

        • Participant
          Meysam Razi on January 21, 2011 at 6:29 am #104865

          Month 5 – Week 1 – Day 6 (Acceleration-Max Velocity)
          ——————————————————–
          Morning:
          Track Session:
          -2x10m 2x20m 2x30m sprint
          -2×20-20-20(SFS) 2×25-25-25(SFS)
          -4x8xPogo Jump
          -2xStraight leg bound
          -2x6xSingle Leg Thuck Jump
          -2x40m Bounding
          -2x6xThuck Jump
          -2xSkip for height
          ——————————————————–
          Evening:
          Weight Session:
          Power Clean 1x6x50kg 1x4x60kg 1x2x70kg 1x2x80kg 2x2x85kg 2x2x90kg
          Back Squat 2x4x100 2x4x110kg 2x4x120kg
          Chin Ups Upss 3×8
          Back extensions (hamstrings)

          2x4xJump+Upward Toss
          2xChest Throws+10m sprint
          4x4xBoundong

        • Participant
          Meysam Razi on January 23, 2011 at 7:27 am #104899

          Month 5 – Week 2 – Day 1 (Acceleration)
          ——————————————————–
          Morning:
          Track Session:
          -2×5(3sled,2normal with block)x30m Contrast Sled Pulls, R 3min
          -4x4xBounding + 20m sprint

          ——————————————————–
          Evening:
          Weight Session:
          Power Clean 1x6x50kg 1x4x60kg 1x2x70kg 1x2x80kg 4x2x90kg
          Back Squat 1x4x100kg 1x4x110kg 1x4x120kg 1x4x120kg 1x4x130kg
          Bench Press 4x4x80kg
          RDL 4x8x80kg

          Multi-Jumps:
          -2xRRRLLL bounding
          -2xRRLL bounding
          -2xAlternate bounding

        • Participant
          Meysam Razi on January 24, 2011 at 1:11 am #104918

          Month 5 – Week 2 – Day 2 (GS – Recovery)
          ——————————————————–
          Morning:
          -General Warm up 20m
          -Drills 10min
          -GS 30min: lung jump, Walking Lung, Side Walking Lung, low walk, calf raise, MB abbs, DB shoulder, different way push ups,Side Bridge+Push Ups
          -Static Stretch 10min

        • Participant
          Meysam Razi on January 25, 2011 at 6:36 am #104950

          Month 5 – Week 2 – Day 3
          ——————————————————–
          Morning:
          -General Warm up
          -Static Stretch 10min

          ——————————————————–
          Note:
          Damn track and gym both were closed.I’m so nervous now!

        • Participant
          Meysam Razi on January 25, 2011 at 6:38 am #104951

          Month 5 – Week 2 – Day 3
          ——————————————————–
          Morning:
          -General Warm up
          -Static Stretch 10min

          ——————————————————–
          Note:
          Damn track and gym both were closed.I’m so nervous now!

        • Participant
          Meysam Razi on January 26, 2011 at 4:11 am #104970

          Month 5 – Week 2 – Day 4 (Acceleration-Max Velocity)
          ——————————————————–
          Morning:
          Track Session:
          -4x30m sprint
          -5xFly 30m (30m build up)
          -4x5xhurdle hops + Bounding
          -2xStraight leg bound
          -2xRRRLLL bounding
          -2xRRLL bounding
          -2xAlternate bounding

        • Participant
          Eric Broadbent on January 26, 2011 at 5:12 am #104972

          Haven’t chatted with you in awhile Meysam. Looks like training is going well, do you feel like the extra plyos has been helping you out some? Are you competing anytime soon?

        • Participant
          Meysam Razi on January 26, 2011 at 6:20 am #104976

          Haven’t chatted with you in awhile Meysam. Looks like training is going well, do you feel like the extra plyos has been helping you out some? Are you competing anytime soon?

          Hey Eric,tnx for comment.
          Dude training is going great, After 18weeks i feel pretty damn good, solid acceleration machines and steady posture in maximum velocity that never felt before! Now my only concern is coming out of the blocks, I should focus more on block clearance works in coming weeks.
          Yes i’ll compete 60m next week,but it’s a low key meet & i don’t want to do unload next week. Next week is third micro of fifth meso of my training & always forth micro is unload week. About plyo’s, yes i know volume is a little high, but I love boundings! even I love to do more than this! lol

        • Participant
          Meysam Razi on January 27, 2011 at 12:39 am #105001

          Month 5 – Week 2 – Day 5 ( GS-Recovery )
          ——————————————————–
          Morning:
          -General Warm up 20min
          -Drills 2x30m(A-skip, B-skip, C-skip, AB-skip, A-run, Drills with medicine ball over head)
          -GS
          -Core stability variation
          -Static Stretch 15min

          ——————————————————–
          Note:
          Windy day! but not a bad session. I had not any soreness in legs because the damn gym was closed last night! had a warm bath & massage after session & now i’m just good! tomorrow MaxV stuff (SFS)

        • Participant
          Meysam Razi on January 28, 2011 at 7:55 am #105037

          Month 5 – Week 2 – Day 6 (Acceleration-Max Velocity)
          ——————————————————–
          Morning:
          Track Session:
          -2x10m 2x20m 2x30m sprint
          -4×20-20-20(SFS)

          ——————————————————–
          Evening:
          Weight Session:
          -Power Clean 1x6x50kg 1x4x60kg 1x2x70kg 1x2x80kg 2x2x90kg
          -Back Squat 1x4x100 1x4x110kg 1x4x120kg 1x4x130kg
          -Chin Ups Upss 3×7
          -Step Ups 4x8x60kg
          -Reverse Hyper

          Plyo’s:
          -4x8xPogo Jump
          -2x30m Bounding
          -2x6xSingle Leg Thuck Jump
          -2xSkip for height
          -2x4xThuck Jump

        • Participant
          Meysam Razi on January 30, 2011 at 5:16 am #105090

          Month 5 – Week 3 – Day 1 ( GS-Recovery )
          ——————————————————–
          Morning:
          -General Warm up 20min
          -Drills 20min
          -GS 30min
          -Core stability variation
          -Static Stretch & massage 15min

          ——————————————————–
          Note:
          Stressful day! Hammies were sore during warm up because of the last session that I killed myself! not fully recoverd after a day off so I decided to shift my CNS days & not doing acc today. fortunately meet postponed to the next week & i’m happy because it’s in my unload week. btw i didn’t want to peak for indoors & this meet is a low key meet just for expreince & race mental prepration.

        • Participant
          Meysam Razi on January 31, 2011 at 7:21 am #105117

          Month 5 – Week 3 – Day 2 (Acceleration)
          ——————————————————–
          Morning:
          Track Session:
          -2×5(3sled,2normal with block)x30m Contrast Sled Pulls
          -2xRRRLLL bounding
          -2xRRLL bounding
          -2xAlternate bounding

          ——————————————————–
          Evening:
          Weight Session:
          Power Clean 1x6x50kg 1x4x60kg 1x2x70kg 1x2x80kg 2x2x85kg
          Back Squat 1x4x100kg 1x4x110kg 1x4x120kg 2x4x130kg
          Bench Press 4x4x80kg
          RDL 2x8x80kg
          Pull Upss 4×6

          Multi-Throws:
          Playing around lonely with 3kg medicine ball! Upward toss, OHB, BLF …

          ——————————————————–
          Note:
          Had a bit hamstring soreness during wrm up in the morning that removed after drills. Morning session went quite well, felt good extention of the hip!also worked on block clearance. I was a bit tired in the weight room. hamstring massage & ice bath after session. i’m healthy now!
          Today Tim Egerton did a nice job on his site! (Sprintstrong.com) He did some analysis on my 3month ago weight lifting technique. now i’m so much better than 3month ago! but he mentioned some good points that i did not consider! check this out! https://www.sprintstrong.com/2011/01/meysam-razi-weightlifting-technique.html

        • Participant
          Eric Broadbent on January 31, 2011 at 11:58 am #105123

          Pretty cool analysis of your Power Clean. Did you drop off some volume for your RDL’s? I can’t remember whether you said you were doing more than that or not.

        • Participant
          Meysam Razi on January 31, 2011 at 5:03 pm #105134

          Pretty cool analysis of your Power Clean. Did you drop off some volume for your RDL’s? I can’t remember whether you said you were doing more than that or not.

          Eric, I did’t drop off today’s RDL. but I eliminate other day’s RDL. so as u said i’m going to do RDL once a week.

        • Participant
          Meysam Razi on February 1, 2011 at 7:19 am #105147

          Month 5 – Week 3 – Day 3 ( Upper Body -Recovery )
          ——————————————————–
          Morning:
          -Upper Body & abbs Circuit
          -Core Stability

          ——————————————————–
          Note:
          Left hamstring annoys:( still a bit sore, the last 2 CNS days burned me out:(( but no prob, tomorrow will not be CNS! hamstrings need some rest…

        • Participant
          Meysam Razi on February 2, 2011 at 6:48 am #105167

          Month 5 – Week 3 – Day 4
          ——————————————————–
          Evening:
          Weight Session:
          Snatch 6x2x50kg
          Jump Squat 4x6x50kg
          Shoulder Press 4x8x50kg
          Crunches

          ——————————————————–
          Note:
          Today I was so lazy because of a mental issue in my personal life! hamstring good.

        • Participant
          Meysam Razi on February 4, 2011 at 10:37 pm #105225

          Month 5 – Week 3 – Day 5 ( GS-Recovery )
          ——————————————————–
          Evening:
          -General Warm up
          -GS
          -Core stability
          -Static Stretch & hamstring massage

        • Participant
          Meysam Razi on February 4, 2011 at 10:48 pm #105226

          Month 5 – Week 2 – Day 6 (Acceleration-Max Velocity)
          ——————————————————–
          Evening:
          Track Session:
          -4x30m sprint
          -4xFly 30m (30m build up)
          -4x5xhurdle hops + Bounding
          -2xStraight leg bound
          -2xRRRLLL bounding
          -1xRRLL bounding
          -1xAlternate bounding

          10m Rest
          Weight Session:
          Barbell complex
          Power Clean 1x6x50kg 1x4x60kg 1x2x70kg 2x2x80kg 2x2x85kg
          Back Squat 1x6x80 1x4x100 1x4x110 2x4x120
          Back Extention (hamstring & Glute)

          ——————————————————–
          Note:
          Pretty good day, Max V felt with steady relax posture & really good speed.

        • Participant
          Meysam Razi on February 6, 2011 at 8:52 am #105263

          Month 5 – Week 4(unload, race) – Day 1
          ——————————————————–
          Evening:
          Track Session:
          -4×20 4x30m block
          -4x4xAlternate bounding
          -2x6xpogo jump

          10m Rest
          Weight Session:
          2xBarbell complex
          Hang Clean 1x6x50kg 1x4x60kg 2x2x70kg 2x2x80kg
          Back Squat 1x6x80kg 1x4x100kg 1x3x110kg 1x2x120kg
          RDL 2x6x80kg
          Chin Ups 4×6
          Hang Snatch 4x4x40kg
          ——————————————————–
          Note:
          After 5 months i did some start with the gun today.(in the last 5 months all focus was on technique) i had not focus today & reaction times were awful! I think it’s normal after months with focus on pushing the block & technique! & of course reaction times will be better by doing more starts & a few reaction drills.

        • Participant
          Meysam Razi on February 8, 2011 at 7:16 pm #105341

          Month 5 – Week 4(unload-race) – Day 2 ( GS-recovery )
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -GS
          -Static Stretch

        • Participant
          Meysam Razi on February 8, 2011 at 7:33 pm #105342

          Month 5 – Week 4(unload, race) – Day 3
          ——————————————————–
          Evening:
          Track Session:
          -8×20 block

          -Power Clean 6x1x70kg

          ——————————————————–
          Note:
          Had a nice session with my previous coach, he’s 29 year’s old & his 60m PR is 6.70. He beats me out of the blocks because he’s so stronger than me!(DRUGS) but i’m sure i’ll beat him in Wednesday in the race!

        • Participant
          Eric Broadbent on February 9, 2011 at 6:21 am #105345

          Haha…I like how you put “DRUGS” in there. What distance will you be covering again for your race? Will it just be the two of you in more or less a time trial?

        • Participant
          Meysam Razi on February 9, 2011 at 6:42 am #105348

          Haha…I like how you put “DRUGS” in there. What distance will you be covering again for your race? Will it just be the two of you in more or less a time trial?

          He said to me which drugs he used! No it’s not a time trail, We will run 60m tomorrow in the regional meet. Let’s go motivation!

        • Participant
          Meysam Razi on February 9, 2011 at 6:55 am #105357

          Month 5 – Week 4(unload-race) – Day 4 ( Pre Race )
          ——————————————————–
          -Warm Up
          -static stretch & hamstring massage

        • Participant
          Meysam Razi on February 10, 2011 at 7:13 am #105388

          Month 5 – Week 4(unload-race) – Day 5 ( 60m Race )
          ——————————————————–
          Hoooraaaa! I beat my previous coach who thought i don’t have knowledge for coaching myself & writing my plan! I’m happy for beating him but time was not good, 6.71 Hand time. It was my first 60m race! acceleration was really bad, i stood up fast out of the blocks & missed my acceleration form! I was on fourth place on around 35 40 but max velocity felt amazing & i beat all of them! i’m a top end speed guy! must focus more on blocks in this 2 month remaining to my first outdoor meet.

        • Participant
          Eric Broadbent on February 10, 2011 at 8:28 am #105392

          Nice job Meysam! I’ll bet it feels good to get a race in. Keep up the good work.

        • Participant
          Meysam Razi on February 11, 2011 at 1:17 am #105404

          Nice job Meysam! I’ll bet it feels good to get a race in. Keep up the good work.

          Thanks man, I think it was just a good mental race. I didn’t want to run indoors btw. Take a look at my journal & you see I have not started my short speed endurance stuff yet! so if this race was important for me I could ran faster.

        • Participant
          Meysam Razi on February 11, 2011 at 8:17 am #105415

          Month 5 – Week 4(unload-race) – Day 6 ( GS-recovery )
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -GS
          -Static Stretch

        • Participant
          Meysam Razi on February 13, 2011 at 7:32 am #105460

          Month 6 – Week 1 – Day 1 (Acceleration-Max Velocity)
          ——————————————————–
          Evening:
          Track Session:
          -2x20m 2x30m block
          -4xFly 30m (30m build up) 5min Rest
          -2xRRRLLL bounding
          -2xRRLL bounding
          -2xAlternate bounding

          10m Rest

          Weight Session:
          Barbell complex
          Hang Clean 1x4x50kg 1x4x60kg 1x2x70kg 5x2x80kg
          Half Squat 1x8x80kg 1x6x100kg 1x4x120kg 2x4x140kg
          Bench Press 4x4x80kg
          RDL 1x8x50kg 4x6x80kg
          Pull Ups 3×6
          Back Extension

          ——————————————————–
          Note:
          First day of month 6 was pretty good. This mesocycle includes 5 weeks loading & 1 week unload & my 3 CNS days a week general set up is: Max V – Acc – Short speed endurance
          Today I worked on block clearance(punching the back pedal) I use block for fly’s & i don’t know if there’s a prob with it? someone answer plz! Max Velocity was great! I wish to have a timing gate for timing flys 🙁 I’m so tired now after 3:30 hours of hard training! Tomorrow GS & recovery

        • Participant
          Meysam Razi on February 14, 2011 at 7:06 am #105480

          Month 6 – Week 1 – Day 2 ( GS-recovery )
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -GS
          -Core Stability
          -Static Stretch

          ——————————————————–
          Note:
          Ass & hammies are so sore!

        • Participant
          Meysam Razi on February 15, 2011 at 7:46 am #105493

          Month 6 – Week 1 – Day 3 (Acceleration)
          ——————————————————–
          Evening:
          Track Session:
          -4x10m 2x4x20m block
          -2xRRRRLlLL bounding
          -2xAlternate bounding

          10m Rest

          Weight Session:
          2xBarbell complex
          Power Clean 1x2x50kg 1x2x70kg 2x2x80kg 2x2x85kg 2x2x90kg
          Reverse Lunge 3×8
          D Shoulder Press 4×8
          Reverse Hypers

        • Participant
          Meysam Razi on February 16, 2011 at 6:06 am #105514

          Month 6 – Week 1 – Day 4
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -2x5x100m+15 push ups at the end of each rep
          -Upper Body Bodybuilding Circuit
          -Abbs & Core Stability
          -Bare Foot Jog & Static Stretch

        • Participant
          Meysam Razi on February 18, 2011 at 6:15 am #105580

          Month 6 – Week 1 – Day 5
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -Medicine Ball Circuit
          -static Stretch

        • Participant
          Meysam Razi on February 18, 2011 at 6:29 am #105581

          Month 6 – Week 1 – Day 6 (Short Speed Endurance)
          ——————————————————–
          Morning:
          Track Session:
          -6x10m block clearance
          -2x3x60m , 4min rest between reps, 8min between rest sets
          -4x 30m x Endurance Bounding
          -2x4each leg x single leg jump
          -2×10 pogo jump

          ——————————————————–
          Evening:
          Weight Session:
          2xBarbell complex
          Hang Clean 1x6x40kg 1x2x50kg 1x2x60kg 4x2x70kg
          Half Squat 1x6x80kg 1x4x110kg 1x4x120kg 4x4x130kg
          Chin Ups 4×8
          Hip Extension

          ——————————————————–
          Note:
          First session of short speed endurance felt great 🙂

        • Participant
          Meysam Razi on February 21, 2011 at 7:21 am #105654

          Month 6 – Week 2 – Day 1
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -GS & Medicine Ball Circuit
          -Static Stretch

        • Participant
          Meysam Razi on February 21, 2011 at 7:39 am #105655

          Month 6 – Week 2 – Day 2 (Acceleration)
          ——————————————————–
          Morning:
          Track Session:
          -5x10m 2x4x20m block
          -2xRRRRLlLL bounding
          -2xRRRLLL bounding
          -1xRRLL bounding
          -1xAlternate bounding

          ——————————————————–
          Evening:
          Weight Session:
          2xBarbell complex
          Power Clean 1x2x50kg 1x2x70kg 1x2x80kg 1x2x85kg 4x2x90kg
          Half Squat 1x8x80kg 1x4x110kg 1x4x120kg 1x4x130kg 1x4x130kg 1x4x140kg 1x4x150
          Bench Press 4x4x80
          RDL 4x6x80kg
          Pull Ups 3×5
          Back Extention

          ——————————————————–
          Note:
          Morning session was pretty good. but I was a bit weak in the weight room. I think it was the result of using antibiotics! I have inflammatory in my right ear.

        • Participant
          Meysam Razi on February 24, 2011 at 12:34 am #105734

          Month 6 – Week 2 – Day 3
          ——————————————————–
          Compelete Rest

        • Participant
          Meysam Razi on February 24, 2011 at 12:39 am #105735

          Month 6 – Week 2 – Day 4 (Acceleration-Max Velocity)
          ——————————————————–
          Evening:
          Track Session:
          -4x20m
          -4xFly 30m (30m build up) 5min Rest
          -2xRRLL bounding
          -2xAlternate bounding
          -2xStiff leg bounding
          -2x6xpogo jump

          10m Rest

          Weight Session:
          Barbell complex
          Hang Clean 1x4x50kg 1x4x60kg 1x2x70kg 4x2x80kg
          Jump Squat 4x8x50kg
          Shoulder Press 4x8x40kg
          D Reverse Lunge 4×8
          Pull Ups 4×6
          Reverse Hypers

        • Participant
          Meysam Razi on February 24, 2011 at 12:41 am #105736

          Month 6 – Week 2 – Day 5
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -2x4x100m+15 push ups at the end of each rep
          -Abbs & Core Stability
          -Static Stretch

        • Participant
          Meysam Razi on February 25, 2011 at 7:31 am #105807

          Month 6 – Week 2 – Day 6 (Short Speed Endurance)
          ——————————————————–
          Morning:
          Track Session:
          -8×10-15m block clearance
          -3x60m ,2x70m
          -2x 30m x Endurance Bounding

          ——————————————————–
          Evening:
          Weight Session:
          2xBarbell complex
          Hang Clean 1x6x40kg 1x4x50kg 1x2x60kg 1x2x70kg 4x2x80kg
          Half Squat 1x8x80kg 1x4x100 1x4x110kg 1x4x120kg 1x4x130kg
          Good Morning 4x8x50kg
          Back Extension(hamstring)

        • Participant
          Meysam Razi on February 27, 2011 at 5:24 pm #105935

          Month 6 – Week 3 – Day 1 (Acceleration)
          ——————————————————–
          Morning:
          Track Session:
          -6x10m block clearance 1x4x20m 1x4x30m block
          -4xbox drop+hurde hope+10m boubding
          -2xRRRRLlLL bounding
          -2xRRRLLL bounding
          -2xRRLL bounding

          ——————————————————–
          Evening:
          Weight Session:
          2xBarbell complex
          Power Clean 1x2x50kg 1x2x70kg 1x2x80kg 1x2x85kg 1x2x90kg 2x2x95kg(PR)
          Half Squat 1x6x80kg 1x4x110kg 1x4x120kg 1x4x130kg 1x4x130kg 1x4x140kg 1x4x150kg 1x4x160kg
          Bench Press 4x4x80
          D Pistol Squat 4×6
          Pull Ups 4×6
          Reverse Bacc Hypers

          Shot throws:
          BLF
          OHB

          ——————————————————–
          Note:
          One of the best days in my journal!:)

        • Participant
          Meysam Razi on March 1, 2011 at 8:32 am #105978

          Month 6 – Week 3 – Day 2
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -GS & medicine ball circuit(different way push ups, dips, low walk, lung walk,…)
          -Abbs & Core Stability
          -Static Stretch

        • Participant
          Meysam Razi on March 1, 2011 at 8:35 am #105979

          Month 6 – Week 3 – Day 3 (Acceleration-Max Velocity)
          ——————————————————–
          Evening:
          Track Session:
          -5x20m
          -4xFly 30m (30m build up) 6min Rest
          -2xRRLL bounding
          -8xStiff leg box jump
          -2xAlternate bounding
          -2x6xpogo jump

          15m Rest

          Weight Session:
          2xBarbell complex
          Hang Clean 1x4x50kg 1x4x60kg 1x2x70kg 6x2x80kg
          Jump Squat 4x8x50kg
          D Shoulder Press 4×8
          D Reverse Lunge 4×8
          Back Hypers

          Shot throws:
          6xBLF
          6xOHB

        • Participant
          Meysam Razi on March 3, 2011 at 7:48 am #105869

          Month 6 – Week 3 – Day 4
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -GS & medicine ball circuit
          -Abbs & Core Stability
          -Static Stretch

        • Participant
          Meysam Razi on March 3, 2011 at 7:50 am #105870

          Month 6 – Week 3 – Day 5 (Short Speed Endurance)
          ——————————————————–
          Morning:
          Track Session:
          -6×10-15m block clearance
          -2x60m ,2x70m, 2x80m

          ——————————————————–
          Evening:
          Weight Session:
          2xBarbell complex
          Hang Clean 1x6x40kg 1x4x50kg 1x2x60kg 4x2x70kg 4x2x80kg
          Half Squat 1x8x80kg 1x4x100 1x4x120kg 1x4x130kg 1x4x140kg 1x4x150kg 1x4x160kg
          RDL 4x6x90kg
          Chin Ups
          Back Extension(hamstring)

          10xBLF
          4xSLJ
          4xdepth jump

        • Participant
          Meysam Razi on March 4, 2011 at 7:45 am #106079

          Month 6 – Week 3 – Day 6
          ——————————————————–
          Evening:
          -General Warm up
          -2x4x100m+20 push ups
          -Abbs & Core Stability
          -Static Stretch

        • Participant
          Eric Broadbent on March 4, 2011 at 8:56 am #106085

          Hey Meysam I thought you didn’t do any tempo work…you holding out on us? haha

        • Participant
          Meysam Razi on March 7, 2011 at 10:03 pm #106134

          Hey Meysam I thought you didn’t do any tempo work…you holding out on us? haha

          Eric, I try to do a low volume tempo session on grass once a week.

        • Participant
          Meysam Razi on March 7, 2011 at 10:06 pm #106135

          Month 6 – Week 4 – Day 1 (Acceleration)
          ——————————————————–
          Morning:
          Track Session:
          -6x10m block clearance 1x5x20m block, 1x4x30m falling start
          -4xbox drop+hurde hope+10m boubding
          -2xRRRRLlLL bounding
          -2xRRRLLL bounding

          ——————————————————–
          Evening:
          Weight Session:
          2xBarbell complex
          Power Clean 1x2x50kg 1x2x60kg 1x2x70kg 1x2x80kg 2x2x90kg 1x2x95kg
          Half Squat 1x6x100kg 1x4x110kg 1x4x120kg 1x4x130kg 1x4x130kg 1x4x140kg 1x4x150kg 1x4x160kg
          Bench Press 4x4x80
          D Pistol Squat 4×6
          Pull Ups 4×6
          Back Hypers

          Shot throws:
          10xBLF

          6xSLJ

        • Participant
          Meysam Razi on March 7, 2011 at 10:08 pm #106136

          Month 6 – Week 4 – Day 2
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -GS & medicine ball circuit
          -Abbs & Core Stability
          -Static Stretch

        • Participant
          Meysam Razi on March 11, 2011 at 7:50 pm #106293

          Month 6 – Week 4 – Day 3 (Acceleration-Max Velocity)
          ——————————————————–
          Evening:
          Track Session:
          -6x20m
          -4xFly 30m (30m build up) 6min Rest
          -6x6hurdle hops
          -2xRRLL bounding
          -8xStiff leg box jump
          -2xAlternate bounding

          15m Rest

          Weight Session:
          2xBarbell complex
          Hang Clean 1x4x50kg 1x4x60kg 2x2x70kg (felt wrist pain & stoped)
          Jump Squat 4x8x50kg
          D Reverse Lunge 4×8
          Reverse Hypers

        • Participant
          Meysam Razi on March 11, 2011 at 7:51 pm #106294

          Month 6 – Week 4 – Day 4
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -GS & medicine ball circuit
          -Abbs & Core Stability
          -Static Stretch

        • Participant
          Meysam Razi on March 11, 2011 at 7:52 pm #106295

          Month 6 – Week 4 – Day 5
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -6×150 p-75 2m R
          -Static Stretch

        • Participant
          Meysam Razi on March 11, 2011 at 7:54 pm #106296

          Month 6 – Week 4 – Day 6 (Short Speed Endurance)
          ——————————————————–
          Morning:
          Track Session:
          -6×10-15m block clearance
          -2x60m ,2x70m, 2x80m

          ——————————————————–
          Evening:
          Weight Session:
          2xBarbell complex
          Half Squat 1x8x80kg 1x4x100 1x4x120kg 1x4x130kg 1x4x140kg 1x4x150kg 1x4x160kg
          D sinle leg RDL 4×8
          Back Extension(hamstring)

        • Participant
          Meysam Razi on March 13, 2011 at 7:44 am #106335

          Month 6 – Week 4+1 – Day 1 (Acceleration)
          ——————————————————–
          Morning:
          Track Session:
          -6x10m block clearance 5x20m block, 4x30m falling start
          -4xbox drop+hurde hope+10m boubding
          -2xRRRRLlLL bounding
          -2xRRRLLL bounding
          -2xRRLL bounding
          -2xRLRL boundong

          ——————————————————–
          Evening:
          Weight Session:
          2xBarbell complex
          Hang Clean 1x4x50kg
          Power Clean 1x2x60kg 1x2x70kg 1x2x80kg 1x2x85kg 2x2x90kg 1x2x95kg 1x1x100kg(PR)
          Half Squat 1x6x100kg 1x4x110kg 1x4x120kg 1x4x130kg 1x4x130kg 1x4x140kg 1x4x150kg 1x4x160kg 1x4x170kg
          Bench Press 4x4x80kg
          D Pistol Squat 4×6
          Pull Ups 4×6

          15min stair plyometrics

          ——————————————————–
          Note:
          Pretty good day. I’m happy for new PR in the weight room, It was easy! haha

        • Participant
          Eric Broadbent on March 13, 2011 at 12:45 pm #106342

          Congrats on the new PR!

        • Participant
          Meysam Razi on March 15, 2011 at 6:20 pm #106410

          Congrats on the new PR!

          Thanks dear Eric. I have a question, what’s the hang clean/power clean ratio?

        • Participant
          Meysam Razi on March 15, 2011 at 6:28 pm #106411

          Month 6 – Week 4+1 – Day 2
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -GS & medicine ball circuit
          -Abbs & Core Stability
          -Static Stretch

        • Participant
          Meysam Razi on March 15, 2011 at 6:30 pm #106412

          Month 6 – Week 4+1 – Day 3 (Acceleration-Max Velocity)
          ——————————————————–
          Evening:
          Track Session:
          -4x20m
          -3xFly 30m (30m build up) 6min Rest
          -2xRRLL bounding
          -8xStiff leg box jump
          -2xStraight Leg Bound
          -4xAlternate bounding

          15m Rest

          Weight Session:
          2xBarbell complex
          Hang Clean 1x4x50kg 1x4x60kg 1x2x70kg 1x2x75kg 1x2x80kg 1x2x85kg 1x2x90kg 1x2x95kg(PR)
          Jump Squat 4x8x50kg
          D Shoulder Press
          D Reverse Lunge 4×8

        • Participant
          Eric Broadbent on March 16, 2011 at 9:20 am #106427

          [quote author="Eric Broadbent" date="1300000570"]Congrats on the new PR!

          Thanks dear Eric. I have a question, what’s the hang clean/power clean ratio?[/quote]
          Do you mean what is the typical ratio for peoples hang clean compared to power clean? If so I have no clue but I know that if you good form then you can come pretty close to power clean numbers with hang clean. I think I am probably about 50lbs less for hang compared to power, but I’ve never really pushed the weight too much with hang.

        • Participant
          Josh Hurlebaus on March 16, 2011 at 1:09 pm #106439

          I’m about equal on my power and hangs, but my ratios are skewed cause I’m a cheater and I use straps once I get over 250.

          Also, and this is just personal preference, but I try to keep any single leg plyo work earlier on in the plyo sets, simply because the demand is higher and I prefer to do them while more fresh. How do you feel by the time you get to them?

        • Participant
          Meysam Razi on March 16, 2011 at 6:45 pm #106441

          I’m about equal on my power and hangs, but my ratios are skewed cause I’m a cheater and I use straps once I get over 250.

          Also, and this is just personal preference, but I try to keep any single leg plyo work earlier on in the plyo sets, simply because the demand is higher and I prefer to do them while more fresh. How do you feel by the time you get to them?

          I can Power Clean 100kg & Hang Clean 95kg. but i think I could do more on both with belt & straps.

          About Plyos, you’r right, single leg plyo feels better earlier but when I have high hurdle hops to do, it’s hard for me to do it at the end!

        • Participant
          Meysam Razi on March 16, 2011 at 6:49 pm #106442

          Month 6 – Week 4+1 – Day 4
          ——————————————————–
          Evening:
          -6x150m indoors 2-3min Rest
          -Upper body circuit
          -Abbs
          -Static Stretch

        • Participant
          Meysam Razi on March 18, 2011 at 7:12 am #106467

          Month 6 – Week 4+1 – Day 5
          ——————————————————–
          Evening:
          -General Warm up
          -Drills
          -light upper body weight room
          -Static Stretch

        • Participant
          Meysam Razi on March 18, 2011 at 7:22 am #106468

          Month 6 – Week 4+1 – Day 6 (Speed Endurance)
          ——————————————————–
          Morning:
          Track Session:
          -6×10-15m block clearance
          -4x100m, 8-10min Rest
          -2x40m endurance bounding
          -2x6x single leg jump
          -2x40m x skip for distance
          -2x6x tuck jump

          ——————————————————–
          Evening:
          Weight Session:
          2xBarbell complex
          Hang Clean 1x6x40kg 1x4x50kg 1x2x60kg 1x2x70kg 1x2x80kg 1x2x85kg 1x2x90kg 1x1x95kg
          Half Squat 1x8x80kg 1x6x100kg 1x4x110kg 1x4x120kg 1x4x130kg 1x4x140kg 1x4x150kg 1x4x160kg
          RDL 4x6x80kg
          Chin Ups 4×6
          Back Extension

          4xSLJ
          2xBounding

        • Participant
          Meysam Razi on March 20, 2011 at 6:24 am #106556

          Month 7 – Week 1 – Day 1 (Acceleration)
          ——————————————————–
          Morning:
          Track Session:
          -6x10m block clearance 5x20m block, 4x30m block
          -4xbox drop+hurde hope+15m boubding
          -4x6Hurdle Hops
          -2xRRRRLlLL bounding
          -2xRRRLLL bounding
          -2xAlternate boundong

          ——————————————————–
          Evening:
          Weight Session:
          2xBarbell complex
          Hang Clean 1x4x40kg 1x4x50kg 6x4x70kg
          Half Squat 1x8x100kg 1x4x120kg 1x4x130kg 1x4x130kg 1x4x140kg 1x4x150kg 1x4x160kg
          Pull Ups 4×6
          D Pistol Squat 4×6 + Box Lateral Shuffle
          RDL 4x8x50
          4x6xStiff leg jump

        • Participant
          Meysam Razi on March 24, 2011 at 12:14 am #106733

          Month 7 – Week 1 – Day 2 (GS at home)
          ——————————————————–
          Evening:
          -General Warm up
          -GS
          -Static Stretch

        • Participant
          Meysam Razi on March 24, 2011 at 12:19 am #106735

          Month 7 – Week 1 – Day 3 (Happy New Persian Year:D)
          ——————————————————–
          Evening:
          -Core stability & abbs

        • Participant
          Meysam Razi on March 24, 2011 at 12:21 am #106736

          Month 7 – Week 1 – Day 4
          ——————————————————–
          Evening:
          -20xblcok clearance
          -Plyometrics

        • Participant
          Meysam Razi on March 24, 2011 at 12:22 am #106737

          Month 7 – Week 1 – Day 5
          ——————————————————–
          Evening:
          -20min jogging
          -GS
          -Static Stretch

        • Participant
          Meysam Razi on March 25, 2011 at 6:23 pm #106802

          Month 7 – Week 1 – Day 6
          ——————————————————–
          Evening:
          -6x100m Uphills
          -2xEndurance bounding
          -2xSkip for distance

          30min rest

          Weight room:
          Hang Snatch
          Jump Squat
          Stiff leg Jump
          Single leg D RDL
          Pull Ups
          Back Extention

        • Participant
          Meysam Razi on March 27, 2011 at 4:18 pm #106859

          Month 7 – Week 2 – Day 1 (Acceleration)
          ——————————————————–
          Morning:
          Track Session:(on grass)
          -6x10m block clearance 5x20m block, 4x30m block
          -2xRRRRLlLL bounding
          -2xRRRLLL bounding
          -2xRRLL
          -2xAlternate boundong
          -2x30mxSkip for height

          ——————————————————–
          Evening:
          Weight Session:
          2xBarbell complex
          Hang Clean 1x4x40kg 1x4x50kg 6x4x70kg
          Half Squat 1x6x100kg 1x4x110kg 1x4x120kg 1x4x130kg 1x4x130kg 1x4x140kg 1x4x150kg 1x4x160kg
          D Pistol Squat 4×6 + Box Lateral Shuffle
          4x6xStiff leg jump

        • Participant
          Irish100m on March 27, 2011 at 10:28 pm #106861

          I see you are using kgs! Where are you based?

        • Participant
          Meysam Razi on March 28, 2011 at 12:33 am #106863

          I see you are using kgs! Where are you based?

          Yes, sorry for that…
          I’m from Iran.

        • Participant
          Irish100m on March 28, 2011 at 2:10 am #106867

          No worries, better for me as I too use kgs as I’m in England. You still in Iran or what, how is training goin?

        • Participant
          Meysam Razi on March 28, 2011 at 2:44 am #106870

          No worries, better for me as I too use kgs as I’m in England. You still in Iran or what, how is training goin?

          Yes man I live in north of Iran. Training is going great, just 16days remain to the first outdoor race(Iran National Championship) & now I’m tapering for it. The only problem I have this week is all tracks are closed because of Nowruz(Iranian New Year) & I had to train on grass. Do you follow my journal? how’s it? I like to hear other’s opinion.

        • Participant
          griff on March 28, 2011 at 3:44 am #106875

          thats a long taper Meysam, I threw in a heavy lifting day about 5 days before my recent championships, I felt like it did good.

        • Participant
          Meysam Razi on March 28, 2011 at 4:16 am #106880

          thats a long taper Meysam, I threw in a heavy lifting day about 5 days before my recent championships, I felt like it did good.

          You’re right, someone else told me that’s long taper. I should change the plan.

        • Participant
          Eric Broadbent on March 28, 2011 at 8:08 am #106902

          Is this meet your big meet of the year? If so tapering 15 days out isn’t too far at all and it depends all on how you actually define it and what specifically you are going to do. If it is first outdoor meet then I’m guessing it’s probably not your big meet and you could “taper” a week out or so. All depends on what you are doing and where your big meets are. Either way goodluck!

        • Participant
          Eric Broadbent on March 28, 2011 at 8:09 am #106903

          [b]Month 7 – Week 1 – Day 5 [/b]
          ——————————————————–
          [b]Evening:[/b]
          -20min jogging
          -GS
          -Static Stretch

          What’s up with the 20min jog?

        • Participant
          Eric Broadbent on March 28, 2011 at 8:11 am #106904

          [b]Month 7 – Week 1 – Day 6 [/b]
          ——————————————————–
          [b]Evening:[/b]
          -6x100m Uphills
          -2xEndurance bounding
          -2xSkip for distance

          30min rest

          Weight room:
          Hang Snatch
          Jump Squat
          Stiff leg Jump
          Single leg D RDL
          Pull Ups
          Back Extention

          Sorry I haven’t been keeping up with your journal and now have a bunch of questions for you…how fast are the 100m hills and how steep are they? What kind of workout would you categorize this as?

        • Participant
          Meysam Razi on March 31, 2011 at 3:23 am #106968

          [quote author="Meysam Razi" date="1300906398"][b]Month 7 – Week 1 – Day 5 [/b]
          ——————————————————–
          [b]Evening:[/b]
          -20min jogging
          -GS
          -Static Stretch

          What’s up with the 20min jog?[/quote]
          Just for fun & talking with my friend about somethings:D

        • Participant
          Meysam Razi on March 31, 2011 at 3:31 am #106969

          [quote author="Meysam Razi" date="1301057608"][b]Month 7 – Week 1 – Day 6 [/b]
          ——————————————————–
          [b]Evening:[/b]
          -6x100m Uphills
          -2xEndurance bounding
          -2xSkip for distance

          30min rest

          Weight room:
          Hang Snatch
          Jump Squat
          Stiff leg Jump
          Single leg D RDL
          Pull Ups
          Back Extention

          Sorry I haven’t been keeping up with your journal and now have a bunch of questions for you…how fast are the 100m hills and how steep are they? What kind of workout would you categorize this as?[/quote]
          Damn track was closed so I decided to doo uphills!!! about ?. I don’t know which category but the day template was speed endurance!

        • Participant
          Meysam Razi on March 31, 2011 at 3:33 am #106970

          Month 7 – Week 2 – Day 2 (GS at home)
          ——————————————————–
          Evening:
          -GS
          -Abbs & core stability
          -Static Stretch

        • Participant
          Meysam Razi on March 31, 2011 at 4:10 am #106972

          Month 7 – Week 2 – Day 3 (Acceleration- max V)
          ——————————————————–
          Morning:
          Track Session:(on grass)
          -block clearance
          -5×20-30m block
          -4xflyng 40m
          -2xRRRRLlLL bounding
          -2xRRRLLL bounding
          -2xRRLL
          -2xAlternate boundong
          -2x30mxSkip for height

          ——————————————————–
          Evening:
          Weight Session:
          2xBarbell complex
          Jump Squat+tuck jump 4×6
          D lung jump
          Chin Ups
          RDL

        • Participant
          Meysam Razi on April 1, 2011 at 11:47 pm #107024

          Month 7 – Week 2 – Day 4 (GS at home)
          ——————————————————–
          Evening:
          -GS
          -Abbs & core stability
          -Static Stretch

        • Participant
          Meysam Razi on April 1, 2011 at 11:48 pm #107025

          Month 7 – Week 2 – Day 5 (Extensive Tempo)
          ——————————————————–
          Evening:
          -6x150m 2-2:30min R
          -Light Upper body D circuit
          -Static Stretch

        • Participant
          Meysam Razi on April 1, 2011 at 11:58 pm #107026

          Month 7 – Week 2 – Day 6 (Speed Endurance)
          ——————————————————–
          Morning:
          Track session:
          -3x120m 8min R
          -4x40mx endurance bounding
          -4xsingle leg tuck jump
          -2x40mxskip for distance

          ——————————————————–
          Evening:
          Weight session:
          2xBarbell Complex
          Hang Snatch 6x4x40kg
          Jump Squat 4x6x50
          Stiff leg jump with halter 4×6
          D Single leg RDL
          Back Extension

        • Participant
          Meysam Razi on April 5, 2011 at 4:56 am #107127

          Month 7 – Week 3 – Day 1 (had fun with family)
          ——————————————————–
          Volleyball!

        • Participant
          Meysam Razi on April 5, 2011 at 5:02 am #107128

          Month 7 – Week 3 – Day 2 (Acceleration)
          ——————————————————–
          Morning:
          Track Session:(on grass)
          -6x10m block clearance 6x20m block, 3x30m block
          -6xbox drop into hurdle+bounding
          -2xRRRLLL bounding
          -2xRRLL
          -2xAlternate bounding

          ——————————————————–
          Evening:
          Weight Session:
          2xBarbell complex
          Power Clean 1x4x60kg 1x2x70kg 1x2x75kg 1x2x80kg 1x2x85kg 1x2x90kg 1x1x95kg
          Half Squat 1x6x100kg 1x4x110kg 1x4x120kg 1x4x130kg 1x4x130kg 1x4x140kg 1x4x150kg 1x4x160kg
          D Pistol Squat 4×6 + Box Lateral Shuffle

          SLJ, bounding

        • Participant
          Meysam Razi on April 5, 2011 at 5:05 am #107129

          Month 7 – Week 3 – Day 3
          ——————————————————–
          Evening:
          -General warm up
          -Drills
          -Light Upper body D circuit
          -Core & abbs
          -Static stretch with resistance band

        • Participant
          Meysam Razi on April 7, 2011 at 3:28 pm #107186

          Month 7 – Week 3 – Day 4 (GS)
          ——————————————————–
          Evening:
          -Drills
          -GS
          -Abbs & core stability
          -Static Stretch & massage

        • Participant
          Meysam Razi on April 7, 2011 at 3:43 pm #107187

          Month 7 – Week 3 – Day 5 (Speed Endurance)
          ——————————————————–
          Morning:
          Track session:
          -3x110m 10min R

          ——————————————————–
          Evening:
          Weight session:
          2xBarbell Complex
          Hang Clean 2x4x50kg 2x4x60kg 2x4x65kg 2x4x70kg
          Jump Squat 4x6x50
          Stiff leg jump
          RDL 4x6x80kg

        • Participant
          Meysam Razi on April 8, 2011 at 3:40 am #107198

          Month 7 – Week 3 – Day 6
          ——————————————————–
          Evening:
          -General warm up
          -Light Upper body D circuit
          -Core sability & abbs
          -Static stretch

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