Nick Newman 2014 Training Log

    Posted In: Training Journals

        • Participant
          Nick Newman on August 2, 2013 at 12:35 pm #18968

          So, it’s almost time to get ready again for another season. I took off this year and will start slowly again this coming Sunday.

          I have trained maybe once a week on avg over the past 6 months or so.

          Here are my pre-training testing numbers done over past 2 weeks…

          (freelap hand pad)

          10m – 1.79
          20m – 2.99
          30m – 4.01
          20-30m – 1.02

          Clean – 304
          Deep squat – 330
          Standing Vert – 35.5
          Approach vert – 40.3

          The goal = 8m and be done!

          Training starts Sunday 🙂 My website (www.jumprathletics.com will also have the log along with videos and pics)

          Questions welcome. Thanks.

        • Participant
          Zack Trapp on August 2, 2013 at 2:24 pm #120158

          Cool!

          1.) So if you hit 8 meters this year, you’ll be done?

          2.) How are you going to approach this year after the long lay-off?

        • Participant
          Nick Newman on August 2, 2013 at 10:04 pm #120161

          Hey Zack, how have you been?

          Your first question. Yeah that’s the plan 🙂 It’s a quest for me now. Not doing it to make a team or title or anything else. It also might be goal to compete at US Nationals which I will soon be able to do.

          Your second question. Well,

          The strange thing is that my pre-training numbers are pretty much higher than they’ve ever been. I expect them to go down after the first 4-6 weeks as I will be taking it easy for the most part. Will take a semi structured approach to the first 8 weeks or so. It’ll be general prep but not crazy general. I won’t be long jumping for quite a while that’s for the sure.

          Set up will be as follows:

          Sun – Accel tech & Plyos
          Mon – Weights & Med ball
          Tues – REST
          Wed – Accels
          Thurs – Plyo / Fitness circuits
          Fri – Weights
          Sat – Rest

        • Participant
          mortac8 on August 3, 2013 at 4:04 am #120163

          So, it’s almost time to get ready again for another season. I took off this year and will start slowly again this coming Sunday.

          I have trained maybe once a week on avg over the past 6 months or so.

          Here are my pre-training testing numbers done over past 2 weeks…

          (freelap hand pad)

          10m – 1.79
          20m – 2.99
          30m – 4.01
          20-30m – 1.02

          Clean – 304
          Deep squat – 330
          Standing Vert – 35.5
          Approach vert – 40.3

          Damn that’s pretty good. What if you just trained twice a week instead of 1? [Yes I’m being serious]

        • Participant
          Nick Newman on August 3, 2013 at 6:31 am #120164

          I’ve been speaking with several people about all this lately…

          About only training 3 times per week actually. I’m not really sure how to approach it. I do expect my numbers to get worse over the next 4 weeks though.

          I questioned a lot about these numbers. Over training in the past etc etc… but clearly my neural pathways etc are finally all cleared up and recovered. I have a lot in the bank from all the years previously. What does this mean going forward? Maybe Carl or Mike know the answer better than I do?

          My 30m is way down from when I was with Mike. But my top speed (if I did 30-40m) seems to be close its best…

          I dunno man….I think 4 days a week training is what i’ll do. I will certainly not do 6 days again for longer than a short cycle.

        • Participant
          Nick Newman on August 5, 2013 at 2:29 am #120172

          Here we go!

          Short warm up, static flex
          Sprint drills over 20m, dynamic flex
          6x20m build ups

          – 10x10m sprints @95% from 3pt stance
          – 2×10 stiff box drops
          – 2x30m power skips for height
          – 2×10 split box jumps

          BW circuit – 2×10
          – push ups
          – dips
          – supine pull ups
          – side hip raises on hand
          – supermans
          – alt V-ups
          – elevated hindu push ups

          Day 1 went really. Ran a under 1.85 every time including a couple of 1.81’s. Wasn’t pushing up. Felt good.

        • Participant
          Zack Trapp on August 5, 2013 at 4:01 pm #120173

          What’s your overall training situation look like this year facility and timewise?

        • Participant
          Nick Newman on August 5, 2013 at 11:46 pm #120174

          Oh it’s great yeah. I have all the time I need to train, I have an indoor 40m tracks anytime, the best weights, balls, boxes etc etc…Track is close by also. No problems there.

        • Participant
          Nick Newman on August 6, 2013 at 3:43 am #120175

          Today’s training:

          MB: 5kg – 2×6 each

          – Seated forward chest throw
          – forward slams
          – side slams
          – OHB

          Weights:

          – Clean pulls – 4×5 @build up to 200
          – DEEP squats – 3×8 @build up to 220
          – Side squats – 2×6 each leg @light weight
          – S/L RDL – 2×8 @30lb DM

          Felt good. Squat felt really good. I’m making sure I do a lot of foam rolling and stretching. More so than in other years. Ankle is doing well and a lot of tibialis work helps that a lot.

        • Participant
          Christopher Glaeser on August 6, 2013 at 4:27 am #120176

          Oh it’s great yeah. I have all the time I need to train, I have an indoor 40m tracks anytime, the best weights, balls, boxes …

          … and your personal timing system. 🙂

          Brooks Johnson sent me this photo of David Oliver[/url] during his trek to Moscow.

          I love watching the Diamond League and counting the number of lanes that have integrated electronic timing into their training programs.

          Best,
          Christopher

        • Participant
          Nick Newman on August 6, 2013 at 10:27 am #120179

          haha yes we have MANY freelap systems here and we use them EVERY day! 🙂 Thanks

        • Participant
          Nick Newman on August 7, 2013 at 2:48 am #120180

          Todays training – General Fitness

          – Long warm up, static flex

          – Bleep test (got to level 7) :/ lol (Supposed to do 20 min rowing but I decided to join in a bleep test instead.

          – Weight circuit – 2×15 each (DB shoulder press, DB bench, Supine pull ups, DB rows, band chest press, upright side raise, cable rows, supermans, v ups)

          – Jump circuit (low box) – 2×10 each (up downs, lateral up downs, split jumps, lateral split jumps, single leg up downs, side split jumps)

          – Core stability – 2×30 sec holds on stability ball (4 exercises)

          Felt great to be done with all this. I hate this type of training but overall it went well. Bleep test was harder than expected, although I am very sore from yesterdays lifting.

        • Participant
          davan on August 7, 2013 at 9:40 am #120182

          Were you not trying or were you seriously only able to get to level 7?

        • Participant
          Nick Newman on August 7, 2013 at 10:48 pm #120183

          lol…well,

          A few things… I had terrible pacing throughout, i’d never done it before, my legs were killing me, I HATE all things endurance, I can’t focus for that long ever, endurance sucks! and… it serves not purpose for me and I just did it because why not…

          That being said, level 9 is probably my max bleep!

        • Participant
          davan on August 8, 2013 at 5:05 am #120184

          I generally agree that endurance isn’t important for long jumping and I think people can get carried away with crazy long warm-ups and cool downs, but that kind of score would indicate to me that there are some serious fitness issues. We did tests like that back in high school football and most of the non-obese linemen would get into the 9s and any ‘lighter’ weight person could surpass 10 if they had been working out at all. I mean, my buddy dated a Chicago city cop and I think she needed to score an 8 and did it while overweight.

          I imagine with this level of fitness it’d also be hard to compete well in a full competition (6 jumps plus warm-ups).

        • Participant
          Nick Newman on August 8, 2013 at 8:35 am #120185

          Your test had to have been on a different grading system.

          A very fit female soccer player who competes in crossfit etc etc recently got a 10.9 on the test. Other D1 male and female soccer players who train endurance primarily got between 9-11 on the test.

          There are many different versions of it so i’d check that. I certainly don’t have “serious fitness issues”. But thanks for your concern 🙂

        • Participant
          davan on August 8, 2013 at 8:48 am #120186

          Well, the standard one I’ve seen used in various universities, police departments, sports teams, etc. is this https://en.wikipedia.org/wiki/Multi-stage_fitness_test

          I’ve been exposed to the test in multiple settings in identical form, so I’m not sure which test you are talking about.

        • Participant
          Nick Newman on August 8, 2013 at 9:21 am #120187

          Right right…that’s it yes!

          Well again, it wasn’t that it was all that hard. My legs were killing me and I had no desire to continue.

        • Participant
          Nick Newman on August 9, 2013 at 4:02 am #120199

          Rest yesterday.

          Today:

          Short warm up, static flex
          sprint drills, strides

          5x15m sprints (3pt) – clock 10m
          5x15m sprints with a 10m jog in

          Really good day today. Ran a 1.79 and all runs were under 1.84. Felt very powerful but yet still quite sore. Weights tomorrow.

        • Participant
          Nick Newman on August 10, 2013 at 8:43 am #120222

          Today’s training: Weights…

          Power Clean – 4×5 @moderate (198)
          Front squat – 4×6 @moderate (198)
          DB bench + Pull ups – 3×8
          Step ups – 3×8 each leg (light db)

          Felt tired for sure. Good first week back.

        • Participant
          Nick Newman on August 12, 2013 at 1:06 am #120247

          Week 2:

          Short warm up, static flex
          Sprint drills over 20m, dynamic flex
          6x20m build ups

          – 6x10m sprints @95% from 3pt stance
          – 6x15m sprints @95% from 3pt stance
          – 2×10 stiff box drops
          – 2x30m power skips for height
          – 2×10 split box jumps

          BW circuit – 2×10
          – push ups
          – dips
          – supine pull ups
          – side hip raises on hand
          – supermans
          – alt V-ups
          – elevated hindu push ups

          Bit a struggle today. Tired. Good though.

        • Participant
          utfootball4 on August 12, 2013 at 10:12 am #120253

          How many days a week are you training?

        • Participant
          Nick Newman on August 12, 2013 at 12:29 pm #120254

          4-5 for this cycle. Sometimes ill put Friday weights with thurdays speed to make it 4.

        • Participant
          Nick Newman on August 13, 2013 at 4:51 am #120256

          Today –

          Seated start – broad jump with chest MB throw – 3×6
          forward MB slams – 2×6
          Side MB slams – 2×6

          Clean pulls – 4×5 @198 + seated start vertical jumps – x5
          DEEP squats – 4×8 @build up (242)
          Side squats – 2×6 each side
          S/L RDL – 2×8

          Good day. Felt strong. Jumping was good.

        • Participant
          Nick Newman on August 14, 2013 at 7:39 am #120263

          Todays training – General Fitness

          – Short warm up, static flex

          – 20 minute moderate rowing

          – Weight circuit – 2×15 each (DB shoulder press, DB bench, Supine pull ups, DB rows, band chest press, upright side raise, cable rows, supermans, v ups)

          – Jump circuit (low box) – 2×10 each (up downs, lateral up downs, split jumps, lateral split jumps, single leg up downs, side split jumps)

          – Core stability – 2×30 sec holds on stability ball (4 exercises)

          Felt good today. Legs are really sore though.

        • Participant
          Zack Trapp on August 15, 2013 at 2:52 pm #120268

          Hey Nick, are you going to continue to write blogs on your website?

        • Participant
          Nick Newman on August 16, 2013 at 2:55 am #120270

          I am yes, very soon. Like my facebook page please 🙂 My latest blog explains that lol.

          Today training:

          Short warm up, static flex
          sprint drills, dynamic flex

          2×4 x 20m sprints (first 4 3pt, second 4 off stride in)

          Today was really good. Ran a 1.78 and a 2.95 for 20m. My fastest times so far and overall starting to feel better and better. Of course sore and tired but I can tell the unload effect during week 4 should be quite nice. Excited that my times are getting back to where they were.

        • Participant
          Nick Newman on August 18, 2013 at 5:00 am #120278

          Yesterday:

          Power Clean – 4×5 @build up (220)
          DEEP front squat – 4×6 @build up (198)
          Bench + Row + Step up – 3×6 @build up
          ECC ball curls – 2×8 each leg

          Good day. Cleans felt great. Really pleased with first 2 weeks.

        • Participant
          Nick Newman on August 18, 2013 at 7:30 pm #120404

          Week 3:

          Short warm up, static flex
          sprint drills, dynamic flex

          14x10m sprints from 3pt stance

          Stiff high box drops – 3×10
          Power skips – 3x30m
          Split box jumps – 3×10 each leg

          I pushed the volume today quit a bit. Wasn’t easy doing 14 sprints but I finished with a 1.83 so was pretty happy overall. Will be a tough last week before unloading week.

        • Participant
          Nick Newman on August 20, 2013 at 1:14 am #120406

          Today –

          Seated start – broad jump with chest MB throw – 3×6
          forward MB slams – 2×6
          Side MB slams – 2×6

          Clean pulls – 4×5 @220 + seated start vertical jumps – x5 (from 12 inch box to 45 inch box)
          DEEP squats – 4×6 @build up (242)
          Side squats – 2×6 each side
          S/L RDL – 2×8

          Really good today! Hard, feeling beat up yet really powerful as well.

        • Participant
          Nick Newman on August 21, 2013 at 12:39 am #120408

          Todays training – General Fitness

          – Short warm up, static flex

          – 20 minute moderate rowing

          – Weight circuit – 2×15 each (DB shoulder press, DB bench, Supine pull ups, DB rows, band chest press, upright side raise, cable rows, supermans, v ups)

          – Jump circuit (low box) – 2×10 each (up downs, lateral up downs, split jumps, lateral split jumps, single leg up downs, side split jumps)

          – Core stability – 2×30 sec holds on stability ball (4 exercises)

          Last hard ish day really. Feeling really tired. Rest tomorrow and then start unload.

          Goals for next weeks testing are as follows:

          10m – 1.75
          20m – 2.90
          30m – 3.93

          SVJ – 37 inches
          AVJ – 42 inches

          Clean – 305
          Deep squat – 345

        • Participant
          Nick Newman on August 23, 2013 at 1:06 am #120422

          Today

          Short warm up, static flex
          sprint drills, dynamic flex

          5x15m sprints – 3pt
          5x15m sprints w/ 10 jog in

          Ran 1.83 for 10 today. I usually improve a tenth from week 3 to unload week so am excited about that. My left IT band is however really really bad right now. It came out of nowhere really. Hoe it’ll be better soon.

        • Participant
          Nick Newman on August 25, 2013 at 4:02 pm #120434

          Friday:

          Power Clean – 4×4 @buld up (242)
          Front squat – 3×5 @light
          Bench + step ups – 3×6, 3×5 @moderate

          Cleans went well this day. Felt great.

          TEST WEEK:

          Today:

          8x 10m sprints from 3pt start

          Easy day. Starting unload now. Felt very explosive but technically really poor today.
          First test tomorrow.

        • Participant
          Nick Newman on August 26, 2013 at 3:33 pm #120436

          Testing day 1:

          OHB 16lb shot throw – 15.85m PR

          Standing Vertical jump – 35.8 inches

          DEEP squat Max – 356 lbs PR (178lb body weight)

          Static testing day today. REALLY pleased with the results. Squat has always been my weakest of the lifts so to finally hit twice body deep is exciting. Didn’t squat beyond 250 really during the cycle also. Vertical up slightly and OHB will be over 16m real soon, had some technical issues there.

          Rest tomorrow

          Easy day on Wed

          Main testing day Thursday.

        • Participant
          Zack Trapp on August 26, 2013 at 8:23 pm #120438

          What else are you going to test?

        • Participant
          Nick Newman on August 27, 2013 at 12:57 am #120441

          Approach Vertical

          10,20,30m sprints

          Power Clean

        • Participant
          utfootball4 on August 27, 2013 at 5:14 pm #120444

          Testing day 1:

          OHB 16lb shot throw – 15.85m PR

          Standing Vertical jump – 35.8 inches

          DEEP squat Max – 356 lbs PR (178lb body weight)

          Static testing day today. REALLY pleased with the results. Squat has always been my weakest of the lifts so to finally hit twice body deep is exciting. Didn’t squat beyond 250 really during the cycle also. Vertical up slightly and OHB will be over 16m real soon, had some technical issues there.

          Rest tomorrow

          Easy day on Wed

          Main testing day Thursday.

          Not bad – for an athlete your weight. I like to see speed/power athletes squat 370-480 and bench 275-345 range.

        • Participant
          Nick Newman on August 27, 2013 at 6:50 pm #120445

          480 squat for a long jumper?

        • Participant
          Matt Norquist on August 28, 2013 at 12:08 am #120446

          480 squat for a long jumper?

          Imagine it wouldn’t hurt, but a near triple bw A2G squat would be massive, and hard to do without gaining weight – and not many (any) world class long jumpers are doing that kind of weight and certainly not benching 300+

          Something tells me the 5 best LJers of all time averaged a low/mid 300 squat (if they even squatted) and 250ish bench press…

        • Participant
          Nick Newman on August 28, 2013 at 12:55 am #120448

          I’d agree Matt

        • Participant
          utfootball4 on August 28, 2013 at 1:08 am #120450

          [quote author="NickJumps" date="1377647405"]480 squat for a long jumper?

          Imagine it wouldn’t hurt, but a near triple bw A2G squat would be massive, and hard to do without gaining weight – and not many (any) world class long jumpers are doing that kind of weight and certainly not benching 300+

          Something tells me the 5 best LJers of all time averaged a low/mid 300 squat (if they even squatted) and 250ish bench press…[/quote]

          Those are general strength/power numbers. Not saying any athlete must squat 480 – those are the ranges i look for in a speed/power athlete (T&F, footballer etc) in that weight range….

        • Participant
          Nick Newman on August 28, 2013 at 1:32 am #120451

          I think your ideals are a little extreme for a non weight lifting athlete.

          Matt I agree being able to squat 3x would hurt but i the training needed to do that would hurt the development of speed and power for a long jumper. Too many sprinter/ jumper athletes spend too much lifting heavy squats in training and dont factor in what that’s doing to their speed/ power sessions and overall speed/power development.

        • Participant
          utfootball4 on August 28, 2013 at 2:47 am #120452

          I think your ideals are a little extreme for a non weight lifting athlete.

          Matt I agree being able to squat 3x would hurt but i the training needed to do that would hurt the development of speed and power for a long jumper. Too many sprinter/ jumper athletes spend too much lifting heavy squats in training and dont factor in what that’s doing to their speed/ power sessions and overall speed/power development.

          Not at all – I have several wr/db/rbs hitting those numbers in their sleep.

        • Participant
          Nick Newman on August 28, 2013 at 4:34 am #120453

          For what?

        • Participant
          Martijn de Lange on August 28, 2013 at 7:31 am #120455

          Football apparently.
          Seems to rhyme perfectly with this recent study.
          Players getting bigger and stronger but not faster over the course of college.

        • Participant
          Nick Newman on August 29, 2013 at 4:27 pm #120472

          TESTING Day 2 –

          Strange day today. IT bands still quite bad and felt more tired than usual.

          10 + 30m test – 1.83 / 4.11

          OHB shot throw – 16.16m (PR)

          Clean – 290

          Sprints were awful today. Had some that registered what I normally stride so just not really sure what was going on. Did OHB shot again because I’m not going to do the approach jump anymore until we get a vertec. Was just 1 inch of Broadbents record here for the OHB shot, will get that very soon. Clean is highest i’ve ever done after just 4 weeks. Decent. Phase 2 starts Sunday.

        • Participant
          Nick Newman on August 31, 2013 at 8:28 pm #120482

          I am about head into phase 2 of the training year. Still a GPP but slightly progressed. I’ll start getting into hill work, more multi jumps, endurance bounding, different throwing exercises and some box squat stuff. 4 weeks again and then I’ll start my first specific phase.

        • Participant
          Nick Newman on September 2, 2013 at 4:05 pm #120487

          PHASE TWO –

          Day 1 – Yesterday

          Short warm up, static flex
          sprint drills, dynamic flex

          5x15m sprints (3pt)
          5x20m sprints (2pt)

          Light Bounding series – 2x20m each (many variations)
          Power skips w/10lb DB’s – 4x30m

          TODAY:

          Seated forward chest MB throws – 1×6 w/7kg, 1×6 w/5kg
          OHB shot throws – 1×6 w/20 lbs, 1×6 w/ 16lbs

          Clean complex – Low pull / high pull / power clean – x2 – x4
          DEEP box squats – 8,6,5,4 @build up
          Side squats + SL RDL – 2×8 each

          Really good last couple of days. Feeling powerful. got new spikes also which was cool. First time in 2 years with new ones.

        • Participant
          Nick Newman on September 2, 2013 at 11:19 pm #120489

          Something else worth mentioning is that this season I will do 300-500 reps of abs/ lower back work everyday also. In 8 years of training now this is something I have NEVER done. So I am interested in how this will help me.

        • Participant
          Eric Broadbent on September 3, 2013 at 11:54 pm #120490

          What does side squat plus SL RDL look like…I can picture both exercises just not together without moving your feet every rep and where is bar/weight?

        • Participant
          utfootball4 on September 4, 2013 at 6:29 am #120491

          What does side squat plus SL RDL look like…I can picture both exercises just not together without moving your feet every rep and where is bar/weight?

          Maybe superset the two movements.

        • Participant
          Nick Newman on September 4, 2013 at 11:57 am #120492

          Oh yeah sorry I meant superset.

          although Eric thinking about it’d be a nice change to go from side squat straight into SL RDL, it’d challenge the balance and stability a little more for sure.

        • Participant
          Nick Newman on September 5, 2013 at 12:08 pm #120494

          YEsterday…

          10x100m strides on grass

          Endurance Bounding Sand Series – 6 exercises – 2x50m each, no shoes

          Upper body weights circuit – 2×12 reps each – 8 exercises
          Core circuit – 10 mins

          Felt good doing some tempo work. First time in ages.

        • Participant
          Nick Newman on September 6, 2013 at 2:02 am #120496

          Today:

          5x 15m hill sprints
          5x 3pt 20m sprints

          8x OHB shot throw (16lb) – 16.30m!

          Really good day today. Big PR in the shot throw and sprints felt good. Body is quite sore.

        • Participant
          Nick Newman on September 6, 2013 at 11:51 pm #120500

          Today Weights:

          Full clean – 5×3 @build up (232)
          Quarter squats – 4×6 @build up (360)
          Step up – 2×8 @light
          RDL – 2×8 + ECC calf raise – 2×12

          Good day today. Feeling sore, tired but pretty good.

        • Participant
          mortac8 on September 7, 2013 at 3:08 am #120501

          how long are your hill runs on thursday?

        • Participant
          Nick Newman on September 7, 2013 at 4:48 am #120502

          Oh shoot my bad, 15m currently…

        • Participant
          Nick Newman on September 9, 2013 at 2:31 am #120505

          Today:

          5x20m sprints from 3pt
          5x20m sprints from 2pt

          Vertical hop series – 2x30m (6 exercises)
          PowerS SKips w/10lb db’s – 4x40m

          Decent day. Speed isn’t there as of yet consistently. Ran a 1.05 from 10m-20 during one run but couldn’t come close again.

        • Participant
          mortac8 on September 9, 2013 at 2:48 am #120506

          For your speed days, what do you do for warmup? Do you do like a 30min warmup with jogging, skipping, hurdle mobility, stretching or just do something shorter?

        • Participant
          Nick Newman on September 9, 2013 at 12:31 pm #120507

          Yeah it’s around 20-30 mins…

          Usually

          – 5 minutes of skipping all directions
          – 5 minutes of static stretching
          – 10 minutes of sprint drills
          – 5 minutes of dynamic flex
          – 5-10 minutes of build ups

        • Participant
          Nick Newman on September 9, 2013 at 11:36 pm #120510

          Today:

          – Seated box forward jump chest throws – 2×6 (7kg / 5 kg)

          – OHB throws – 2×6 (20lb / 16lb shot)

          Clean complex (low pull / high pull / power clean) – 4×2 @build up (232)

          Deep box squat – 6,5,4 @build up (232)

          SL RDL – 2×8 @35lb DB

          Really awesome day today. During warm ups for the med ball throws I felt a little different, ball felt lighter etc. I PR’d in the forward throw and then a huge PR in the OHB shot throw also. Last week I Pr’d with 16.30m and then today a huge 16.70m. Really pleased with that. Speed still not changing but I have hope!

        • Participant
          Nick Newman on September 11, 2013 at 6:55 pm #120517

          Today:

          10x 120m sprints @75% w/ walk back rec

          Upper body circuit
          Ab circuits
          Core stability

          Really good again today. Getting fitness back and body feeling better everyday, not sore really anymore and not so tired.

        • Participant
          Zack Trapp on September 11, 2013 at 10:28 pm #120518

          I know its very early but do you have any idea what meets your doing?

        • Participant
          Nick Newman on September 12, 2013 at 1:09 am #120521

          I am semi thinking to open up at Manhattan College in early December actually…

          I will do a couple of UNC meets in Jan/Feb and also another Indoor meet in Virginia in Jan/ Feb also…

          If I jump 7.75m + Ill head to Europe also. No more than 6 indoor meets.

        • Participant
          Nick Newman on September 12, 2013 at 6:06 pm #120524

          Today:

          6x 15m hill sprints

          6x20m sprints from 3pt

          2×6 OHB shot throws

          Really good day. Ran fastest times so far over the 6 weeks. 1.79/ 1.14/ 2.98

        • Participant
          Nick Newman on September 14, 2013 at 11:51 am #120526

          Yesterday Weights:

          Full clean – 4×4 @build up (242 = 4rep pr)
          Full squat – 4×6 @buld up (282 = 6rep pr)

          Step up – 2×8 @light
          RDL – 2×8 + ECC calf raise – 2×12

          Really good day with the weights. Been the best week so far for sure. 1 more hard week then test again. And theeennnn, I start jumping in the pit. Can’t wait for that!

        • Participant
          Nick Newman on September 15, 2013 at 8:29 pm #120527

          Today:

          6x20m from 3pt
          6x20m from 2pt

          Bounding series – 2x30m (light)

          Ab circuit – 2×8 exercise

          Felt quite good today. Speed is slowly coming back to me. 2pt start (.5m run in) I ran 2.66 for 20m. My PR is 2.58 so not bad. Also feeling very bouncy currently. Last hard week before test week again.

        • Participant
          Matt Norquist on September 17, 2013 at 1:40 am #120531

          I am semi thinking to open up at Manhattan College in early December actually…

          I will do a couple of UNC meets in Jan/Feb and also another Indoor meet in Virginia in Jan/ Feb also…

          If I jump 7.75m + Ill head to Europe also. No more than 6 indoor meets.

          Let me know when you’re in NY – we can meet up. Maybe I’ll come do a 6m jump next to your 8m at Manhattan.

        • Participant
          Nick Newman on September 17, 2013 at 1:34 pm #120536

          Hey man! That’s the dream right there 🙂

          I’d love to meet up for sure. I’m at the Lab now also so let me know when your in this area again.

        • Participant
          Nick Newman on September 17, 2013 at 6:14 pm #120537

          Today:

          Clean Complex (low pull, high pull, power clean) – x2 @build up (242)

          Deep box squat – 6,5,4 @build up (270)

          Step ups – 3×6 @light
          S/L RDL – 3×8 @40lb db

          Really good today. Feeling stronger than ever really. Must be Dad strength!

        • Participant
          Nick Newman on September 20, 2013 at 11:44 am #120550

          YEsterday:

          4x15m hills sprints
          4x20m sprints from 3pt

          2×4 shot OHB throws

          Good day yesterday. Ran fastest times so far this training. Training partner smashed pr’s and very fast times also…not supposed to happen in week 3.

        • Participant
          Nick Newman on September 21, 2013 at 1:30 pm #120551

          Yesterday:

          Full cleans – 4×3 @build up (232)
          Quarter Squats – 4×6 @ build up (400)

          Step ups – 2×6 @light
          RDL – 2×8 @moderate

          Should beat clean and squat numbers next week. Feeling strong.

        • Participant
          Nick Newman on September 23, 2013 at 12:08 am #120556

          TESTING WEEK #2

          Today:

          6x10m sprints

          Light bounding circuit – 2x30m

          Easy day, started unload really. Feeling good. Ran fastest 10m of the cycle so that’s a good sign.

          Tuesday tests and goals:

          1 – 10m sprint – 1.76
          2 – OHB 16lb shot throw – 17.00m
          3 – Standing Vertical Jump – 36 inches
          4 – Deep squat – 370 lbs

          Thursday tests and goals:

          1 – 30m sprint – 3.95
          2 – Power Clean – 310 lbs

        • Participant
          Zack Trapp on September 23, 2013 at 2:21 am #120557

          Are you going to start SPP after this cycle?

        • Participant
          Nick Newman on September 23, 2013 at 12:50 pm #120558

          Yeah,

          I start jumping again, plyo work, flys and longer sprints and heavy weights.

          Please with numbers considering the type of training i’ve done so far.

        • Participant
          Nick Newman on September 24, 2013 at 6:29 pm #120565

          TESTING DAY 1 –

          10m sprint – 1.78 pr

          OHB shot throw – 17.20m (+50cm pr)

          DEEP squat – 360 (=pr)

          Really good day today. Very pleased with OHB shot throw, although Walter Davis did throw close to 19m. So ummm, work to do. Sprint was decent. Should be good on thurs.

        • Participant
          Nick Newman on September 26, 2013 at 3:44 pm #120578

          TESTING DAY 2

          10/20/30m sprint – bests were – 1.80 / 2.98 / 4.06

          Power Clean – 308 lbs

          So another poor sprint performance. Really not understanding how I’m running slower times than I was in college. But, everything else is really good. Pleased with clean.
          Starting specific block on Sunday focus will be max strength, elasticity, top speed and technique. Start jumping!

        • Participant
          Zack Trapp on September 26, 2013 at 10:02 pm #120580

          Maybe it was just an off day? Your running faster times during loading weeks than you’ve been during testing weeks, so its not like the speed isn’t there.

        • Participant
          Nick Newman on September 26, 2013 at 11:52 pm #120581

          I am running faster during those weeks. Something is clearly not right during unload weeks but i’m doing it as I always use to with the same percentage decrease so it’s a bit strange. My throwing improved a lot during unload however.

        • Participant
          Zack Trapp on September 27, 2013 at 2:30 am #120582

          I am running faster during those weeks. Something is clearly not right during unload weeks but i’m doing it as I always use to with the same percentage decrease so it’s a bit strange. My throwing improved a lot during unload however.

          What are you doing the day before the testing as opposed to training?

        • Participant
          Nick Newman on September 27, 2013 at 2:50 am #120583

          Yeah good point…on my feet too much and both test weeks ive had really bad IT band issues…

        • Participant
          Nick Newman on September 29, 2013 at 7:20 pm #120602

          Specific Prep Phase 1 (3 weeks)

          Today:

          10,20,30,40m sprints x2 from 2pt start

          10×7 stride long jumps (land last 4)

          4x50m alt bounding

          2x 60cm box depth jumps

          Was great to get on a track today and a soft turf field. I haven’t been able to do any bounding for a very long time and it was great to do that also. Sprints were Ok. I am going to hand time all sprints except flys from now on. I did it for years from first foot contact and I have very consistent numbers from it. As expected I am a step or 2 slow right now. I am at 2.20 for 20m and 3.30 for 30m currently. At my best I am under 2.10 and 3.20 so I have work to do there.

          Jumping felt great. Technique was very good. Distance was so so. My best from 7 strides (4 rights) is 6.60m and today I was consistently at 6.10m. Overall ankle survived although was sore from the bounding. Weights tomorrow.

        • Participant
          Nick Newman on September 30, 2013 at 6:12 pm #120604

          Today:

          Seated box forward MB throws w/ vertical jump start – 2×5

          Vertical jump into BLV med ball throw – 2×5

          Power Clean – 3×3, 3×2 @85% (266)
          DEEP squat – 4×5 (last 2 @80% (305)

          Walking lunges – 3×6 @ light
          SL RDL – 2×8

          Today was hard! Really good though, managed to do everything. 5 reps for over 300 would be a 5 rep PR for the squat. Clean was good also.

        • Participant
          Nick Newman on October 2, 2013 at 4:38 pm #120614

          Today:

          6x150m @19-20 pace w/3 mins recovery

          GS circuits – 2×10 x 8 exercises
          Core work – 20 mins

          150’s were hard. Like way too hard. First time doing then is so long and I am not fit for that stuff at all. This week is a huge ramp up from previous weeks. I am reverse step loading now so next week will be slightly easier.

        • Participant
          Nick Newman on October 4, 2013 at 12:43 am #120616

          Today:

          4x30m hill sprints
          4x30m sprints

          2×6 OHB shot throws

          Been a tough week so far and my body is very beat up. Didnt expect to run fast today and then me and my training partner ran our fastest times so far this season. Hmm, we also have both ran poorly during my testing weeks. I hit 1.79, 2.95, and 3.99. I am happy with that.

        • Participant
          Nick Newman on October 5, 2013 at 2:46 am #120618

          Today:

          Full cleans – 5×3 @70%

          1 parallel concentric squat to 6 quarter squats – x4 @deep max

          +

          Depth jumps – 4×6

          Step ups – 3×6
          Kippin pull ups – 3×8

          Really good day. Feeling super strong.

        • Participant
          Zack Trapp on October 5, 2013 at 3:12 am #120619

          What was the purpose of the kipping pull ups as opposed to regular ones?

        • Participant
          Nick Newman on October 5, 2013 at 1:52 pm #120620

          Just can move much faster with kipping and i rarely do strength work for upper body just more explosive stuff with med ball, kippings etc…

        • Participant
          Nick Newman on October 6, 2013 at 5:28 pm #120622

          Today:

          20,30,40,50m sprints x2

          3x50m bounding
          2×5 high box jumps

          Great day today! It’s all coming back to me. Was the fastest i’ve ran in probably 2 years today and it felt great. Training partner also hit 3 pr’s. I expected the new cycle to produce far better results so am pleased its working. 🙂

        • Participant
          Nick Newman on October 7, 2013 at 6:15 pm #120623

          Today:

          Seated box forward MB throws w/ vertical jump start – 2×5

          Vertical jump into BLV med ball throw – 2×5

          Power Clean – 3×3, 3×2 @87.50 (275)
          DEEP squat – 4×5 (last 2 @85% (315)

          Walking lunges – 2×6 @ light
          SL RDL – 2×8

          Killed today. Was hard but went really well. Feeling good although I did tweak something in my ankle yesterday but started hurting today 🙁 will see how it feels Wednesday. Tomorrow rest.

        • Participant
          Nick Newman on October 9, 2013 at 11:47 pm #120631

          Today:

          6x150m @20.1, 20.5, 20.4, 20.8, 21.1, 18.5 w/3 min rest

          Core circuits etc – 30 mins

          Really good day. So much better than last week. Felt dead after.

        • Participant
          Nick Newman on October 10, 2013 at 7:40 pm #120634

          Today:

          6x30m sprints @100%

          Decent day. Feeling really sore. Back is hurting also. OK day. Ran 3.68 from 0.5m fly. PR is 3.57 so pretty pleased.

        • Participant
          Ryan Banta on October 11, 2013 at 6:23 pm #120636

          Nick can you shoot me a private message. I have a couple questions about your book. Thanks in advance.

          "Nature hides her secret because of her essential loftiness, but not by means of ruse." -Albert Einstein

        • Participant
          Ryan Banta on October 11, 2013 at 7:32 pm #120637

          Nick I got your private message but you have to clean out a couple of private messages so I can send you one back. Thanks man!! 🙂

          "Nature hides her secret because of her essential loftiness, but not by means of ruse." -Albert Einstein

        • Participant
          Nick Newman on October 11, 2013 at 10:07 pm #120638

          Sorry. Done.

        • Participant
          Nick Newman on October 12, 2013 at 12:13 pm #120642

          No lifting for me yesterday.

          Ankle hurting so treating it a little.

          Unload/ test week starts Sunday.

        • Participant
          Nick Newman on October 13, 2013 at 6:03 pm #120644

          Unload / TESt week

          Today:

          5x30m sprints

          DEEP Squat MAX TEST – 370lbs PR

          OH Shot – 1×6

          Today wasn’t supposed to happen today really. Weather made me change plans. Body felt very good so I did squat test. Really pleased! My max 360 just a couple of weeks ago was incredibly easy today. I think I could have got 380 but am in no rush for that. Speed was good also. Testing again Tuesday.

        • Participant
          Zack Trapp on December 4, 2013 at 5:04 pm #188162

          So……any updates?

        • Participant
          Nick Newman on December 7, 2013 at 11:48 am #188956

          I’m back! Had a lot of problems logging in and the site was off for a while…crazy busy as well sorry…

           

          So,

          I am currently in the 2nd 3 week Special Prep Phase. Training has gone really well however has been very modified up until a few weeks ago. About 6 weeks ago I sprained my surgery ankle and was out a week and couldn’t jump for 6 weeks. It feels great now and I am fully back at it.

          My weight room numbers have all Pr’d with some good ones. I hang power cleaned 322 and also power cleaned the same. DEEP squat 380. My 30m sprint from 2pt is down to 3.64 (pr is 3.57) so am pleased there and I’ve also got over 10 m’s again on the fly 10m.

          My training phase is currently as follows…

          sunday – 30’s, heavy power clean, jump squats

          Mon – Vertical plyos and strength (deep squat, lunges, SL RDL)

          Tues – Tempo, GS

          Wed – REST

          Thurs – Full approaches / Flys / Technical jumps

          Fri – Horizontal plyos / Hang cleans / jump step ups / RDL’s

          Sat – REST

           

        • Participant
          Matt Norquist on December 9, 2013 at 1:35 pm #190110

          I kind of like that set up – how quick are the tuesday tempo days and over what distances? I’m doing something very similar this week – due to travel – but I like the overall set up. You’ve got to feel really good going into the thursday session, too…

        • Participant
          Nick Newman on December 9, 2013 at 5:58 pm #190183

          Yeah so I now change the set up slightly every cycle to keep things fresh. This is my preferred set up going into competition phase. I do feel great for approaches yeah…

          Tempo is always on turf or grass for me now because of my ankles. Usually 10-15 100m sprints at about 85-90%. these sessions have gone well overall…

          TODAY:

          Vertical plyo series – 6 exercises x10 reps each x2

          Power skips w/ DB’s – 4x30m

          Box series – (squat depth jump, stiff depth jump, freeze depth jump) – x5 each

          DEEP squats – 3×5 @85%

          +

          Quarter squats – 3×5 @70% FAST

          Step ups – 3×5 heavy

           

           

        • Participant
          Nick Newman on January 19, 2014 at 4:36 pm #200549

          Hey all,

          Training is going well!

          I recently hang snatched 220 which is a big PR, cleaned 320, and jumped over 7 meters again from 11 strides. It’s been long 1.5 year come back from surgery but i think i am nearly ready for competition. Perhaps a short approach meet Feb 1st 🙂

          It feels great to jump again with no pain. Everything is coming back to me nicely…

        • Participant
          Zack Trapp on January 22, 2014 at 3:42 pm #200737

          1.) Where are your speed levels right now?
          2.) What meets are you looking at doing indoors? Are you doing a double peak?
          3.) In the past you have done reverse step loading. For this, does just the speed/power drop off each week or general training as well? Does the intensity go down for speed/power as well?

        • Participant
          Nick Newman on January 22, 2014 at 10:10 pm #200743

          I am currently at 10.1 m/s. Not all that good but enough for some kind of jump I think. Considering power levers are high etc.

          I am not double peaking no. More like the Australian system really. 2 meets in Feb, 1 in March, then outdoors in end April/ May – August.

          I’ll compete at JDL fasttrack and UNC indoors…

          Still reverse step loading the specific phases yeah. Volume drops each week but not a lot, I need high volume really to be at my best, especially weights, intensity rises, general work is low during comp phases anyway.

          Training has gone well but not ideal at all. I have hardly done top speed work at all because of the weather, I haven’t done any bounding work because of ankle and i’ve only long jumped 4 times. But, over 7m from 11 is promising so we will see what I can do Feb 1st.

           

        • Participant
          Nick Newman on January 26, 2014 at 5:45 pm #200894

          Here we go, first competition week of the season…

          Today:

          3 x 9 stride long jumps

          3x full approach runs

          3x 30m sprints

           

          Really good day. Body is feeling very good already even after a very hard last 2 weeks. Back to 7 meters off 9 strides now. That equals my PR from a year and a half ago. 30m’s were fastest so far this year also.

          This week:

          Sun – Jumps/ approaches / speed

          Mon – Fast weights

          Tues – rest

          Wed – Plyos, short jumps

          Thur – Speed / fast weights

          Fri – warm up

          Sat – Competition

        • Participant
          Matt Norquist on January 27, 2014 at 2:27 pm #200978

          Have you completely done away with tempo? How much total volume on the approaches and speed work per week?

        • Participant
          Nick Newman on January 27, 2014 at 8:29 pm #201109

          Virtually no tempo work at all mainly due to weather / I hate it …

          Again, due to weather I’ve not been able to do hardly any top speed work… lots and lots and lots of 30’s however… 🙁

        • Participant
          Matt Norquist on January 27, 2014 at 10:08 pm #201126
          Nick Newman wrote:

          Virtually no tempo work at all mainly due to weather / I hate it ?

          Again, due to weather I?ve not been able to do hardly any top speed work? lots and lots and lots of 30?s however? :(

          I know the feeling – this winter has been brutal. I haven’t done quality tempo or much past 25m since early November.

          But is slowing down your peak, which can’t be all bad. The thing I’ve noticed, is tempo is a nice way to maintain lower bodyweight. I pack on weight (not bf, just weight) with a pure speed/power set-up.

        • Participant
          Nick Newman on January 28, 2014 at 11:54 am #201656

          Yeah, im not too worried…Still hitting .99 on the runway so once outdoor prep begins i believe i could be at .95 by July.

        • Participant
          Nick Newman on February 16, 2014 at 4:15 pm #207890

          Hey all

          Interested last 2 weeks for me. I had a meet 2 weeks ago from 15 strides, all fouls and run throughs. Was sick with a cold/ virus for the next 2 weeks with little training but competed yesterday and same issues…mostly bail out jumps. Just not at all getting my set up correct, pushing the run too hard because i’m not that fast right now etc etc…

          Here are my top 5 most important training elements for a long jumper ;

          1 – short approach jumps

          2 – full approaches / take offs

          3 – Top speed development

          4 – Bounding (endurance and specific)

          5 – Explosive strength training

           

          Of the top 5 I have only been able to do no.5 on a consistent bases during the previous 25 weeks of training. Bounding i’ve done once, top speed work twice, short jumps 4 times, full approaches twice in 25+ weeks! All due to weather and ankle limitations (bounding)….

          So there you have it, ugh!

          Anyway, weather is improving now here hopefully and my ankle is healthy now. Today I started a mini GPP for main season and was able to do a full endurance bounding session for the first time in years… fingers crossed moving forward.

          On a positive note, a couple of jumps during these meets were in the 7.70m range so that’s good moving forward.

        • Participant
          James McLachlan VII on February 18, 2014 at 2:09 pm #207917

          You’re back!

           

        • Participant
          Nick Newman on February 18, 2014 at 11:08 pm #207970

          Hey mate how are you?

          Yeah still around… 🙂 hopefully will jump decent again one day…

        • Participant
          James McLachlan VII on February 19, 2014 at 10:27 am #207986

          Good cheers pal.

          Nice to read something fun again. Ok glad to hear it, when you jumping?

        • Participant
          Nick Newman on February 19, 2014 at 8:19 pm #207995

          Well this has been the first week where i’ve bounded, sprinted past 30m and jumped twice and I am feeling good so if the weather stays and i can train right all will be good… then ill jump outdoor when weather is good, May i guess

           

          How are you? Still training?

        • Participant
          James McLachlan VII on February 20, 2014 at 1:19 pm #208039

          Yeah the weather has been obscene. Ok got it, sounds like ?good plan.

           

          Very well thanks. Yes still training. Forgoing the NCAA season to focus on the Commonwealths. Opening April 12 at Illinois, then Mt Sac the week after!

           

        • Participant
          Nick Newman on February 24, 2014 at 2:46 pm #208260

          My training for next 2-3 weeks roughly…
          <table style=”border-collapse: collapse; width: 260pt;” width=”260″ border=”0″ cellspacing=”0″ cellpadding=”0″><!–StartFragment–> <colgroup><col style=”width: 65pt;” span=”4″ width=”65″ /> </colgroup>
          <tbody>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt; width: 65pt;” width=”65″ height=”15″></td>
          <td style=”mso-ignore: colspan; width: 130pt;” colspan=”2″ width=”130″></td>
          <td style=”width: 65pt;” width=”65″></td>
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          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td></td>
          <td></td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td class=”xl105″ style=”height: 15.0pt;” height=”15″>Sunday</td>
          <td>Fly 20’s – x6</td>
          <td></td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″>Jumps</td>
          <td colspan=”2″>9 stride jumps – x6</td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td colspan=”2″>Alt Bounding – 50m x4</td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td colspan=”2″>Weight circuits</td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td></td>
          <td></td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td></td>
          <td></td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td class=”xl105″ style=”height: 15.0pt;” height=”15″>Monday</td>
          <td colspan=”2″>Hurdle Drills</td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″>Running</td>
          <td colspan=”3″>60m Rhythm runs over hurdles</td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td colspan=”3″>60m relaxed fly runs – 6 runs</td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td colspan=”3″>Body Balance / Core circuits</td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td></td>
          <td></td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td class=”xl105″ style=”height: 15.0pt;” height=”15″>Tuesday</td>
          <td colspan=”3″>Full cleans – light 4-6 reps</td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″>Weights</td>
          <td colspan=”3″>Back squats – moderate 6-10 reps</td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td colspan=”2″>Rows + Pull ups – 10 reps</td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td colspan=”3″>Step ups – moderate 8 reps</td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td>RDL – 8 reps</td>
          <td></td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td></td>
          <td></td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td></td>
          <td></td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td class=”xl105″ style=”height: 15.0pt;” height=”15″>Wednesday</td>
          <td colspan=”2″>Skipping Drills – 30-60m</td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″>Jumps</td>
          <td colspan=”2″>Hopping Series – 20-40m</td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td colspan=”3″>In place Multi Jumps – 10 reps</td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td colspan=”2″>Med ball throwing</td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td colspan=”2″>Weight Circuits</td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td></td>
          <td></td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td class=”xl105″ style=”height: 15.0pt;” height=”15″>Thursday</td>
          <td>Hurdle Drills</td>
          <td></td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″>Running</td>
          <td colspan=”3″>60m rhythm run over hurdles</td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td colspan=”2″>200m repeats – 6</td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td colspan=”3″>Body Balance / Weight Circuits</td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td></td>
          <td></td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td class=”xl105″ style=”height: 15.0pt;” height=”15″>Friday</td>
          <td colspan=”3″>Clean Complex – 3x 3-4 reps</td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″>Weights</td>
          <td colspan=”2″>Front squats – 8 reps</td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td colspan=”3″>Bench + Shoulder press – 10 reps</td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td colspan=”2″>Lunges – 8 reps</td>
          <td></td>
          </tr>
          <tr style=”height: 15.0pt;”>
          <td style=”height: 15.0pt;” height=”15″></td>
          <td colspan=”2″>Back extension – 15 reps</td>
          <td></td>
          </tr>
          <!–EndFragment–></tbody>
          </table>

        • Participant
          Nick Newman on March 2, 2014 at 1:44 pm #209521

          Oops sorry about that…

          Testing week today after the best 2 weeks so far…I’ve been able to do everything i need to do, weather and ankle have been very good…

          9 stride LJ – 6.80m (PR = 7.05m)

          3 Broad jump – 9.70m (PR = 10.20m

          Standing 4B&J – 16.20m (PR = 17.75m)

          Standing 10 bounds – 31.30m (PR = 34m)

          So as you can see lots of work to do to get back to my best.

        • Participant
          Nick Newman on March 22, 2014 at 1:54 pm #210873

          Hi all…

          Has been a great last 5 weeks and especially last 3 weeks. Weather has been decent which meant I could follow my ideal plan regards to ?training…

          As a result I’ve Pr’d in top speed!!! which for me is huge as speed has always been an issue…

          3 weeks ago I ran 1.89 for fly 20m and today for fly 11m I ran 1.03 both Pr’s… I am also back in the 3.8’s for 30m. Power snatch and Power clean both Pr’s as well with 210 and 323. Really pleased to get my speed to this level…now to put in on the runway with a take off 🙂

           

           

           

           

           

        • Participant
          Nick Newman on March 24, 2014 at 2:22 pm #211073

          Testing day 2:

          Power Snatch – 232 lbs PR

          Deep Squat – 374 =PR

          Felt really good today. 🙂

           

           

           

           

        • Participant
          Nick Newman on March 26, 2014 at 1:23 pm #211140

          Power Clean TEST – 334 PR 🙂

          Feeling good…

        • Participant
          James McLachlan VII on March 26, 2014 at 1:33 pm #211141

          Nick, you appear to be having an Edwards-esque 1995 super compensation period from your time off! great stuff.

        • Participant
          Nick Newman on March 26, 2014 at 3:41 pm #211151

          These past few weeks have been pretty amazing for me…. just hope they continue and I can jump from it 🙂

           

          The next 3 weeks will be spent largely on full approaches and jumping so we will see 🙂

        • Participant
          Adistarhj on April 2, 2014 at 4:40 am #211298

          Inspiring to see your progress now, even after some time off. Makes me believe there is hope for me to, haha.
          Best of luck! 🙂

        • Participant
          Nick Newman on April 2, 2014 at 1:00 pm #211483

          Hi Adistar!

          Thank you and good luck to you. Yeah the past 2 years were tough really. Ankle issues took much longer than expected to recover from as they were quite bad… Looking forward to the next 3 years now….

          Today was a jumps days, first really good jumps session of the year I’d say….

          I was back at 7.30m from 13 for first time since surgery. Will compete april 12th 🙂

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