[saltojump5]

saltojump5 on September 23, 2006 at 11:39 am #12188

Well I've decided to chronicle my training for the jumps. My ultimate purpose is to triple jump 50 feet. After many years of stagnation with my marks and setbacks with injuries, I feel I am now closer than ever. This past year, I came off a season of PRs in all 3 jumping disciplines. This is due, mostly, to 4 ambassadors of the track and field world. My father has supported my endeavor; having been a good thrower in high school and college, he has relayed the almost spiritual aspects of the journey, as well as the importance of mental imaging. Tyrone Minor has been a great mentor to me and has given me a glimpse of true track speed; we have shared some memorable training sessions. Mike and the Elitetrack team have helped me to gain much better knowledge, having given me the wherewithal to set up a sound training plan while remaining injury-free; I feel we share a true passion for the sport. And now, two-time Olympian and Peruvian high jump national recordholder, Hugo Muñoz, is the latest chapter for which I am grateful; his experience, feel for the jumps, and able enthusiasm to pass it on is truly inspiring. The opportunity to be an escort runner for the 1996 Olympic Torch Relay, as it passed through my town, set my early interest in track and field ablaze. The wisdom of preparation that I may gain in these pages, I hope to pass this torch on to the athletes that I coach.

My current stats:
Male, 6'0", 179 lbs.
47'4" TJ, 23'3" LJ, 6'6" HJ

Accessories:
TJ from 6-step approach: 46'4"
TJ from 2-step approach: 40'0"
back squat (to parallel): 415×3
deadlift: 415×2
bench: 225×2
power clean & split jerk: 225×2
split snatch: 175×2
standing LJ: 10'10"
standing vert: 34"
running pop-up to basketball hoop: 1 inch short of hitting head on 10' rim
20 contacts alternate leg bounding from short run in: 70 meters (11'5" per bound)
10 contacts single leg hopping from short run in: 35 meters (11'5" per hop)
10m fly (laser beam timing gates): 1.04 sec.
30m fly (laser beam timing gates): 3.17 sec.
30m (4 pt. stance start, no starting blocks, laser beam timing gates): 4.02 sec.

Location:
Minnesota

My aim:
Sinewed Male, 6'0", 170 lbs.
50'0" TJ, 24'0" LJ, 6'10" HJ

And, to see a particular high school athlete I coach to 25 feet and the state record in the long jump this year. 

*****************************************************************************************
new personal best updates 2006/2007
*****************************************************************************************

30m (4 pt. stance start, no starting blocks, laser beam timing gates): 3.98 sec. [11/29/06]
power clean & split jerk: 235×1  [12/2/06]
power clean (from floor): 250×1  [12/21/06], 253×1  [3/21/07], 261×1  [6/26/07]
hang clean (from above the knees): 220×1  [12/26/06]
split snatch (from floor): 195×1  [12/29/06]
hang snatch (from above the knees): 163×1  [3/21/07]
single arm barbell split snatch (from floor): 125×2 each arm  [1/24/07]
triple jump: 48'4 1/2"  [2/10/07]

[saltojump5]

saltojump5 on September 23, 2006 at 12:10 pm #56756

I am following a double periodization plan (mid August-late February & late February-mid July). This is a short-to-long approach, Eastern conjugate model, set up for undulating periods of strength training. As work capacity increases, medium volume roots in early GPP lead to the largest volume thereafter, where the base of the volume/intensity pyramid actually begins. 5 days a week now will give way to 6 days a week shortly. 

Random ramblings…Competed in about 15 meets this past season. Upon the recommendation of Hugo, I took a month off altogether from exercise for some rest and relaxation. Went tubing down the river now and again. Very relaxing. Relaxation has entered me. This should really benefit my jumps. Had always been very tense and tight. The month off was hard to accept, but I realize was much needed. Previous year, only took a week off and was hitting it already. Had been basically 2 years straight of high intensity. Sports hernia is no longer a problem…completely gone after surgery and 3 weeks off out of the operating room.

I am 5 weeks in to the training for '06/'07. First 3 weeks I consider the pre-GPP setup. Set the stage, increasing work capacity and cardiovascular profile with soccer and swimming. More importantly, put together a superb beach series of exercises designed to strengthen any weak links, increase balance, allow for triple jump phase rehearsal, and bring strength up to snuff with GS circuit-type exercises. Light and medium weight sandbags were brought into play. Shifting lines of balance. Most exercises done barefooted. High wall step-ups, SL stability/phase work against the incoming tide, etc. I got very creative and opened new avenues of possibilities with the exercises. Short hills were also in the mix. Beach series was twice a week. One of the best and most peaceful training experiences ever. Much problem solving toward the triple was accomplished.

Current phase of training is actual GPP. There, I'm two weeks in. Will accelerate it slightly over last year's model, due to new training age, noticeable quick adaptation already, and the later start to GPP over last year. First target meet is still in December.
 

[saltojump5]

saltojump5 on September 23, 2006 at 12:34 pm #56757

Have accomplished 4 solid training sessions this week. A minor annoyance still from 2 days ago. After extensive tempo on a hill with a slight grade 5%??, didn't have hurdles at my local park for hurdle mobility. Spotted a parking lot swinging arm gate, in a fixed position. Did my over-unders on the gate. Got stuck underneath on the 1st pass and slightly strained my rt. quad. Feels more like a charlie horse, and can still work out without a hitch. Wondering if hurdle mobility is smart to do after extensive tempo. Will perhaps reverse the order, so I'm not squatting underneath while in a fatigued state. 

Fri 9/22
-Stationary bike
-Warm-up B
-GS/light weights circuit 2×12 exercises, 10-12 reps most exercises
dips, single arm OH MB squats, SL lat/front DB raises, SL squat thrusts, SL alt. arm biceps curls, SL DB arm swings, lying supine MB power drop/throw, SL stand DB sweeping single arms-over the top, single arm bent over rows, SL DB stiff legged deadlifts?/waist bends? (exact term unknown), lat. pull downs/pull-ups, MB knee throws (from 2 pt. stance) w/ lunge. 
-Cool-down, static stretching

[saltojump5]

saltojump5 on September 24, 2006 at 10:25 am #56758

Sat 9/23
-warm-up A  25 min. w/ TJ phase rehearsal
-dynamic hurdle flexibility: 2×10 bent knee, 2×10 straight leg
-5 x each leg of leg drives on wall
-accelDev/short speed: 3 x [15m, 25m, 25m, 30m] @ 99%-100% w/ 2:00, 3:00, 3:30, 4:00 rec. {285m vol} all walk-in starts
-5 x SLJ
-weights (complex: 3:00 rec. after both lift and pairing):
full clean 2×5 @ 65% (135 lbs), 2×4 @ 70% (145 lbs), 1×4 @ 75% (155 lbs) {22 reps} w/ 2 reps per set SVJ {10}
3/4 back squat 3×10 @ 50% (205 lbs) {30 reps} w/ 5 reps per set CM MB OHB throws {15}
-cool-down/static stretching 10 min.

notes: 5 hrs sleep previous night  :no:, sprints done in gymnasium, lack of availability of other places, later workout 7:30-10:30 pm, felt good, last two or three sprints were a little slower, 11 minutes of recovery b/n SLJ's and weights re-energized, may be underestimating my true SRM on lifts, looking forward to confirming suspicion in max. strength period, rt. quad a little tender at very end of workout, 2 days off now should fix that.

[saltojump5]

saltojump5 on September 26, 2006 at 12:07 pm #56759

Sun 9/24
off
9.5 hours of sleep  🙂

Mon 9/25
off
will log 9.5 hours of sleep again  🙂

looking forward to tomorrow.

[saltojump5]

saltojump5 on September 27, 2006 at 8:49 am #56760

Tues 9/26
-warm-up A 25 min. w/ TJ phase rehearsal
-dynamic hurdle flexibility: 2×10 bent knee, 2×10 straight leg
-5 x each leg of leg drives on wall
-accelDev/resisted runs: 2x10m tire pull, 4x10m unresisted-mixed starts, 4x15m tire pull, 4x15m unresisted-mixed starts @ 99%-100% w/ 1:45/1:45/2:00/2:00 rec. {180m vol}
-weights (complex: 3:00 rec. after both lift and pairing):
front power jerk 3×5 @ 65% (135 lbs) {15 reps} w/ 2 reps per set SVJ {6}
3/4 back squat 3×10 @ 50% (205 lbs) {30 reps} w/ 3 reps per set SLJ {9}
bench press 3×10 @ 50% (105 lbs) {30 reps} w/ 3 reps each arm per set standing single arm MB chest puts {18}
-core
hanging pikes, stationary Russian twists w/ plate
-cool-down/static stretching 10 min.

notes: Felt rt. quad again, this time earlier in the workout. Finished workout w/out it hampering me too much. From experience, I won't push through the strain. I'm taking 4 days off as a precautionary measure. Will move Thursday's workout to Sunday. For quad, this evening did stretching, wall sits, bw squats, icing 15 min.

[utfootball4]

utfootball4 on September 27, 2006 at 9:13 am #56761

why 3/4 squat?

[saltojump5]

saltojump5 on September 27, 2006 at 9:21 am #56762

That's pretty darn deep. My arse is only 2-3 inches from the ground. I can't call it full, because I simply can't go all the way. You do full, right?

[utfootball4]

utfootball4 on September 27, 2006 at 9:35 am #56763

That's pretty darn deep. My arse is only 2-3 inches from the ground. I can't call it full, because I simply can't go all the way. You do full, right?

oh i thought 3/4 meant lil above parallel.

[kangaroo]

kangaroo on September 27, 2006 at 9:40 am #56764

Hello saltojump5, I am sorry to hear about your hamstring, get some massage on it and if you have access to therapeutic swimming pool or even in your bathtub it would be great, so you can do some stretching while your are in warm water.
If you have any questions, give me a call.
Adios hermano.

[saltojump5]

saltojump5 on September 27, 2006 at 10:04 am #56765

Thanks. The quad isn't too bad really, but, as you say, the most important thing is to stay healthy. I'll take a few days off and do what you suggest. 

[flow]

flow on September 27, 2006 at 4:26 pm #56766

yeah but  you dont actually  touch the ground with your but,  right? 

[quote author="saltojump5" date="1159329129"]
That's pretty darn deep. My arse is only 2-3 inches from the ground. I can't call it full, because I simply can't go all the way. You do full, right?

oh i thought 3/4 meant lil above parallel. yes i go full.
[/quote]

[saltojump5]

saltojump5 on October 4, 2006 at 10:22 am #56767

Sun 10/1
-warm-up B 25 min. w/ TJ phase rehearsal
-10x200m @ 35 sec. w/ 2:45 rec. {2000m volume}
-isometric core stabilizers w/ alt. leg raises (prone, side, side, supine)
-cool-down/static stretching 10 min.

notes: Had taken 4 days off, with icing, massage, contrast showers, bw squats, etc. Tested the rt. quad today with some extensive tempo on an indoor track, and it felt pretty good. I realize I was too ambitious with the higher intensity work early on in the training, and that contributed to the strain. I have to remember I took a month off, instead of a week, between seasons this year. Instead of triple periodization without a major peak (last year), I had started over with the conditioning this year. High intensity was disproportionate to the lower intensity higher volume fitness work I needed to be doing. I will hold off on the complexes until SPP, temporarily scale back amt. of 100% intensity accels, and will up my extensive tempo work to ~2000m (or circuit equivilant) as a launching point. I will also go back to split sessions (afternoon and evening), whenever possible.

Mon 10/2
-warm-up C 20 min. w/ TJ phase rehearsal
-diagonals–barefoot across the football field (corner to corner): 15x120m @ ~60% w/ walking rec. along endzone {1800m vol.}
-isometric core stabilizers w/ alt. leg raises (prone, side, side, supine)
-cool-down/static stretching 10 min.

notes: Quad felt fine. No hitch in my giddyup. I'm back on track.

Tues 10/3
-warm-up A 25 min. w/ TJ phase rehearsal
-dynamic hurdle flexibility: 2×10 bent knee, 2×10 straight leg
-accelDev/resisted runs: 2x10m tire pull, 2x10m unresisted-walk-in start, 4x15m tire pull, 4x15m unresisted-walk-in start @ cautious % (closer to build-up in nature) w/ 1:45/1:45/2:00/2:00 rec. {160m vol}
-weights:
front power jerk 3×5 @ 65% (135 lbs) {15 reps}
3/4 back squat 3×10 @ 50% (185 lbs) {30 reps}
rhythmic front split jerk 3×10 constant @ 25% (95 lbs) {30 reps}
-cool-down/static stretching 10 min.

evening session: 1 1/2 hr. of soccer w/ the Eagles.
-core: hanging pikes, stationary Russian twists w/ plate

notes: Both quads were a bit sore in afternoon session, but the strain is gone. Evening soccer felt much much better and everything was fluid. Mobility and agility were not hampered whatsoever in 2nd session. I'm ready to put that little road bump behind me now. Am confident going into tomorrow, and look forward to getting to where I want to be. Have been tapping into 9 1/2 hours of sleep the past 2 nights. However, I did cut loose at Homecoming Sat. night, when I felt alright  :cool2:

[saltojump5]

saltojump5 on October 11, 2006 at 11:44 am #56768

Wed 10/4
-Warm-up B
-GS/light weights circuit 2×12 exercises, 10-12 reps most exercises
dips, single arm OH barbell squats, SL lat/front DB raises, SL squat thrusts, burpees, SL DB arm swings, rhythmic front split jerk, SL stand DB sweeping single arms-over the top, single arm bent over rows, SL DB stiff legged anterior reach, lat. pull downs, MB knee throws (from 2 pt. stance) w/ lunge.
-Cool-down, static stretching

notes: felt good! workout served its purpose.

Thurs 10/5
-warm-up C 20 min. w/ TJ phase rehearsal
-tape drills 2x5x40m @ 85% w/ walk-back rec. & 1:20 extra rec. b/n the 2 sets. {400m vol}
-low/med intensity multi-jumps (30-60 sec. rec): 2×15 DL pogos-no arms, 2×15 DL zig zag line pogos, 2×10 DL heels to butt jumps, 2×15 DL prisoner floor-to-box squat jumps w/ static hold, 2×20 alt. leg box step-up jumps {150 contacts}
-MB battles: SL continuous standing 6 lb. MB underhand & over the top tosses to partner 2×20 each leg
-weights:
3/4 front squat 3×10 @ 40% {30 reps}
stiff legged deadlifts 3×10 {30 reps}
single arm DB rhythmic front split jerk 3×5 each arm constant w/ 40 lb. DB {30 reps}
-cool-down/static stretching 10 min.

notes: another good workout.

Fri 10/6
-warm-up C 20 min. w/ TJ phase rehearsal
-diagonals–barefoot across the football field (corner to corner): 15x120m @ ~60% w/ walking rec. along endzone {1800m vol.}
-isometric core stabilizers w/ alt. leg raises (prone, side, side, supine)
-cool-down/static stretching 10 min.

notes: 2nd time this workout done on this field. Field is bumpy. Both times it has aggravated my left hip. Probable inflammed tendon. Wondering if over-exaggerating pelvic rotation at lower speeds, barefeet, or unlevel terrain is to blame. Discomfort has slightly hampered me for more than a week now.

Sat 10/7
off

Sun 10/8
off

[saltojump5]

saltojump5 on October 11, 2006 at 11:52 am #56769

Mon 10/9
-warm-up B 25 min. w/ TJ phase rehearsal
-ext. tempo @ 70% w/ 2:00 rec: 400m (73.5), 300m (55.4), 300m (56.4), 200m (34.2), 200m (35.2), 4x 120m diagonals (slow jogging rec. along endzone) {1880m vol}
-isometric core stabilizers 45 sec. + 10 leg raises 2 x (prone elbowstand, L & R lateral handstand), supine SL on wall=2×10 each leg
-cool-down/static stretching 10 min.

notes: started first tempo 400m run too fast. saw my watch at 200m split and realized "oh shizzle, I've got to slow down". readjusted, but the monkey jumped on my back after 1st 200m run. had to eliminate 3rd 200m run and move to diagonals in order to get it off. left hip still hurts.

TESTING WEEK, UNLOADING WEEK

Tues 10/10
-warm-up A 25 min. w/ TJ phase rehearsal
-dynamic hurdle flexibility: 2×10 bent knee, 2×10 straight leg
-5 x each leg of leg drives on wall
-30m test-crouch start (3 trials, no blocks, speed trap timing gate timed) 5:00 rec. {90m vol} best result: 4.03 sec.=2nd best ever (best =4.02 last season in comp. phase)
-10 bound test (2 trials, alt. leg, from standing start) 3:00 rec. {20 contacts} best result: 31.0m (best ever =31.2m last season comp. phase)
-SLJ test (4 trials) 1:00 rec. best result: 9'8" (best ever = 10'10")
-weights:
front power jerk 1×5 @ 65% (135 lbs), 1×4 @ 70% (145 lbs) {9 reps}
3/4 back squat 3×6 @ 50% (185 lbs) {18 reps}
single arm full barbell snatches 3×3 each arm @ 50% of reg. full snatch (90 lbs) {18 reps}
-cool-down/static stretching 10 min.

notes: left hip felt a lot better today & almost healed. 30m sprints felt great. bodyweight is at 183 lbs.  :thumbdown:, bounding and SLJ's were futile. I've been a fool drinking LOTS of soy milk due to ignorance of its dangers. just read some good info here and at T-nation and soyonlineservice that convinced me to stay away from it. testosterone levels/other deficiencies should rebound soon as I regain my prowess. 

[Chad Williams]

Chad Williams on October 11, 2006 at 8:53 pm #56770

When you say "TJ phase rehearsal"  – what does that exactly entail? 

Are you just walking through the phases iand doing a mental rehearsal, or practicing the phases into the sand at lower speed?

[saltojump5]

saltojump5 on October 11, 2006 at 9:23 pm #56771

The former. This season I've started implanting the mental rehearsal during a walk through into every session. With the warm-up, I'll jog a little bit, then do some TJ rehearsal, then jog a little bit, etc. I also do the rehearsal throughout the workout, such as during recovery times for sprints. My goal is to always remember how the training will transfer into the movement patterns of the jump come the competitions. This is especially important because I'm adopting the single arm style this year, and I need to rewire my thinking as to the general path my limbs will now follow. I'm looking to ditch bad habits and create successful 'attempts' mentally. Soon I'll start practicing the phases into the sand, but that won't be during the warm-up portion.   

[Chad Williams]

Chad Williams on October 11, 2006 at 9:43 pm #56772

Thanks for input, I was thinking of implementing something similar where phase work was more often. I have a lot of female triple jumpers this year, and there are some major form issues. So in order to get the 1000 reps they need, I was thinking of making a warm-up with it integrated on a daily basis.

[saltojump5]

saltojump5 on October 11, 2006 at 10:05 pm #56773

My pleasure. I think they would really benefit from it. The actual jumps in the meet will come as less of a surprise and they'll likely be positioning themselves much better. Let me know how it goes.

[saltojump5]

saltojump5 on October 12, 2006 at 11:38 am #56774

I should mention I also rehearse the approach (vertical shin angle, relaxation, pelvic rotation, etc). I'll pick an arbitrary spot on the ground, do a walking approach to it, and then imagine the feel of that release–I like feeling pinched close to the board–as I achieve extension and proper displacement of the free knee relative to the support leg as I pass through. With mental rehearsal, I'll actually do the movements of the entire jump, just walking through though. I usually do this twice at a time, in between short jogs. I've also integrated TJ preparation into other warm-up drills, such as horizontal rhythm skipping. I now do that with the sweeping, over the top, single arm that I'll be using in competition, and with pauses and immediate change of tempo (as in the rapid switching that takes place when flight meets ground contact). Also, I'm going with flat-footed/rolling heel-to-toe contacts for those skips. Another example is that the form walk/march and other sprint form drills often now take on the role of focusing the line of balance to the middle…medial alignment of opposite shoulder to knee (check out the killer pic at left  :smug_b: ). Never feeling rushed during the warm-up and getting into the mentality of the triple jumper early has been beneficial; it has allowed for the entire workout to be purposeful. Perhaps watching 20 minutes of world class triple jump performances every night before bed has helped these sensations to enter me. 

What is the nature of the 1000 reps you mentioned?

[saltojump5]

saltojump5 on October 12, 2006 at 11:53 am #56775

Wed 10/11
-Warm-up B 25 min. w/ TJ phase rehearsal
-GS/light weights circuit 2×12 exercises, 10-12 reps most exercises, 30-40 sec. rec. b/n exercises & 3:30 b/n sets
dips, single arm OH barbell squats, SL lat/front DB raises, SL squat thrusts, SL DB arm swings, burpees, rhythmic front split jerk, SL stand DB sweeping single arms-over the top, single arm bent over rows, SL DB stiff legged anterior reach, lat. pull downs, MB knee throws (from 2 pt. stance) w/ lunge.
-Cool-down, static stretching

notes: my cardio is still wanting. heart was really pumping and I was breathing hard trying to catch my breath between exercises. this must improve. I'm well technically proficient though. all other systems are at a go. more testing tomorrow…30m fly & VJ  :bigsmile:

[Chad Williams]

Chad Williams on October 12, 2006 at 10:30 pm #56776

It takes about 1000 reps of doing something right before it is second nature.

[saltojump5]

saltojump5 on October 13, 2006 at 11:33 am #56777

Interesting. I had never heard that before. Time to get started, then.  :thumbup:

CW, are you coaching high school jumpers also?

[utfootball4]

utfootball4 on October 13, 2006 at 11:37 am #56778

It takes about 1000 reps of doing something right before it is second nature.

i heard that before.

[saltojump5]

saltojump5 on October 13, 2006 at 11:41 am #56779

Most probably have. Guess I've just been in the dark. Ut, do you use that as framework for doing that much of something before transitioning to another skill?

[utfootball4]

utfootball4 on October 13, 2006 at 11:44 am #56780

Most probably have. Guess I've just been in the dark. Ut, do you use that as framework for doing that much of something before transitioning to another skill?

not at all, i think its almost impossible to.

[saltojump5]

saltojump5 on October 13, 2006 at 12:08 pm #56781

Thurs 10/12
-warm-up C + sprint mechanics 35 min. w/ TJ phase rehearsal
-SVJ test (5 trials) best result: 33" (best ever = 34")
-30m fly test–used 30m accel. zone (3 trials, speed trap timing gates timed) 7:30 rec. {180m vol} best result: 3.20 sec. w/ fastest 10m split of 1.04 (best ever=3.17 last season in comp. phase…I actually tied my best ever 10m split w/ 1.04, but I didn't have the short speed endurance to hang on in the last 10m  :thumbdown:  )
-weights:
3/4 front squat 3×6 @ 40% (155 lbs) {18 reps}
stiff legged deadlifts 3×10 @ 155 lbs. {30 reps}
DB push press 3×10 w/ 40 lb. DB's {30 reps}
-cool-down/static stretching 10 min.

notes: legs felt tired not long into the session. felt drained by the end. work capacity…gotta get me some. I feel like a chump. Will feel better ramping up the volume soon. esp. looking to add more to the weightroom sessions and to stop slacking on the core work. I'm OK with the test results, seeing that I haven't ventured into max strength yet. more clean snatches should cure my ailment.

[Chad Williams]

Chad Williams on October 13, 2006 at 12:08 pm #56782

Interesting. I had never heard that before. Time to get started, then.  :thumbup:

CW, are you coaching high school jumpers also?

I used to coach high school, I only dabbled in the triple jump then because was coaching so many other events,  PV, HJ, 400IH, 110H, and all the sprints.  Now I coach just the jumps for both men and women on the D1 Level.

[saltojump5]

saltojump5 on October 13, 2006 at 12:13 pm #56783

You are living the dream. What university?

[Chad Williams]

Chad Williams on October 13, 2006 at 12:18 pm #56784

Southeast Missouri State University – it is in Cape Girardeau, MO

[Chad Williams]

Chad Williams on October 13, 2006 at 12:26 pm #56785

Are you post collegiate? I see that you are from Minnesota. And I wouldn't call it a dream yet . . . I do love what I am doing, but I got a long way to go before I can live on what I make coaching.

[saltojump5]

saltojump5 on October 13, 2006 at 12:28 pm #56786

Southeast Missouri State University – it is in Cape Girardeau, MO

I've never ventured thereabouts. Not too familiar w/ the D1 scene, either (I'm a D3 product). I'll have to start getting familiar soon, though, because our club program has been graced lately with some big bangers.

Are you post collegiate? I see that you are from Minnesota. And I wouldn't call it a dream yet . . . I do love what I am doing, but I got a long way to go before I can live on what I make coaching.

Yeah, I'm 5 yrs. out of college. You'll get there. Track and field will become the national sport soon.

[Chad Williams]

Chad Williams on October 13, 2006 at 11:19 pm #56787

I've never ventured thereabouts. Not too familiar w/ the D1 scene, either (I'm a D3 product). I'll have to start getting familiar soon, though, because our club program has been graced lately with some big bangers.

I was a DIII Decathlete, I actually earned my first AA at Macalester, that is your neck of the woods. What school did you attend?

[saltojump5]

saltojump5 on October 14, 2006 at 12:15 am #56788

Oh, nice. Sorry, what is AA?? I live in St. Paul, and have trained on Macalester's track lots (it was our home track for daily high school practices). I went to Saint John's University. What years were you competing at Mac?

[Chad Williams]

Chad Williams on October 14, 2006 at 3:29 am #56789

AA = All-American

I was only there once for Nationals when I was a sophomore, we stayed right across from the Mall of America which was awesome. I attended TCNJ (The College of New Jersey) in Ewing, NJ.

[saltojump5]

saltojump5 on October 14, 2006 at 10:53 am #56790

Oh, shoot. I thought you were saying you were enrolled as a student at Macalester and AA was a degree or field of study (like athletic administration). All-American…nice!

[saltojump5]

saltojump5 on October 14, 2006 at 10:56 am #56791

Fri 10/13
off

notes: because I can

[saltojump5]

saltojump5 on October 15, 2006 at 10:42 am #56792

Sat 10/14
-warm-up A  25 min. w/ TJ phase rehearsal
-dynamic hurdle flexibility: 2×10 bent knee, 2×10 straight leg
-5 x each leg of leg drives on wall
-accelDev: 15m, 25m, 25m, 15m, 25, 15m, 15m w/ b/n 1:30-2:30 rec. {135m vol} all walk-in starts
-weights:
full clean 1×5 @ 65% (135 lbs), 2×4 @ 70% (145 lbs) {13 reps}
3/5 back squat 4×6 @ 50% (205 lbs) {24 reps}
single arm full barbell snatch 1×6 @ 90 lbs, 3×5 @ 100 lbs.
-single arm MB puts (8 lbs) 4 reps. each arm
-core: 3 x [10 hanging tuck leg raises w/ 10 sec. static hold, 30 stationary Russian twists w/ 35 lb. plate, 20 DL Eagles], 10 supermans w/ 5 sec. static hold
-cool-down/static stretching 10 min.

notes: sprints done in gymnasium again, lack of availability of other places, later workout again 7:30-9:30 pm, legs felt fresher/more springy, however quad tightness set in again during sprints. cut the sprints short upon detection of irregularity, finished workout w/ lifts. Both times the gymnasium sprints have set off my quad problem. I think it's due to the quasi-braking I do as I fly through the doorway and have to shut 'er down before smacking into the wall…not the most ideal situation, but it's all I got on nights like this. regardless, I'm not used to coming back like this, after taking a whole month off this summer. I really have to tease myself back into shape while trying to stay injury-free. by design, my program is better suited to picking up after only a week off b/n seasons. 

[saltojump5]

saltojump5 on October 16, 2006 at 12:05 pm #56793

Sun 10/15
-warm-up B 25 min.
-ext. tempo: 14x100m @ 70% (15.3 sec.) w/ 1:30 rec: {1400m vol}
-special walks: 2×120 dorsiflex, 2×120 plantarflex
-cool-down/static stretching 15 min.
-dynamic hip flexibility on wall
-isometric core stabilizers 60 sec. + 10 leg raises  2 x [prone elbowstand, L & R lateral handstand, supine]

notes: warm weather finally! got to an outdoor track. forgot my tempo target times were for an indoor track…should have readjusted and hit slightly faster times outdoors. regardless, the workout was fresh. this is driving me crazy…today my quads were perfectly fine, but my hips/abductors were back to being aggravated during the workout. I think my hips aren't used to the pelvic rotation I'm now employing…I'm using muscles I've never tapped before. Hugo is right, I've gotta strengthen 'em up with some salsa dancing.  :dance: 

[saltojump5]

saltojump5 on October 18, 2006 at 10:22 am #56794

Mon 10/16
off

(macro1, meso2, micro1)  5th week of GPP (8th including Pre-GPP)

Tues 10/17
-warm-up A 25 min. w/ TJ phase rehearsal
-dynamic hurdle flexibility: 2×10 bent knee, 2×10 straight leg
-accelDev/resisted runs: 2x15m tire pull, 2x15m unresisted-lying prone & standing rocking starts, 3x20m weight vest (8 lbs)-3 pt. stance, 4 pt. stance, walk-in starts, 3x20m unresisted-lying prone, backwards seated, walk-in starts w/ 1:45/2:15 rec's {180m vol}
-6 x 1-step approach TJ's into sandpit; best result: 33'0"
-weights:
full split snatch 2×4 @ 75%, 2×3 @ 80% (135 lbs)
deadlift 1×6 @ 65%, 2×5 @ 70%, 2×5 snatch grip @ 75% (305 lbs)
overhead barbell split squat exchange jumps 3×10 @ 90 lbs.
-cool-down/static stretching 10 min.

notes: good day.

[saltojump5]

saltojump5 on October 19, 2006 at 1:08 pm #56795

Wed 10/18
-Warm-up B 25 min. w/ TJ phase rehearsal
-GS/light weights circuit #2– 2×12 exercises, 10-12 reps most exercises, 30-45 sec. rec. b/n exercises & 3:30 b/n sets
pull-ups, pistols, SL stand alt. arm DB shoulder press, burpees, push-ups, step-ups w/ overhead barbell, lat. pull-downs, lunge extension walks, single arm bent over rows, MB reach & hike, SL stand lat/front DB raises, windmills w/ DB's
-core: 10 hanging straight leg raises w/ 5 sec. static hold, lying supine on bench straight leg raises & lat. swings, straight leg toe touchers, clocks, 5 hanging straight leg raises w/ 5 sec. static hold
-Cool-down, static stretching 15 min.

notes: bodyweight back to 179 lbs.  :smile:, some hooligans threw a brick through my car window at the football game, ruining an otherwise good day. I'm pissed, because I could have power jerked them for a double, had I caught the bastards.  :flaming:

[saltojump5]

saltojump5 on October 20, 2006 at 12:10 pm #56796

Thurs 10/19
-warm-up C 25 min. w/ TJ phase rehearsal
-tape drills 2x6x40m @ 85% w/ walk-back rec. & 1:20 extra rec. b/n the 2 sets. {480m vol}
-low/med intensity multi-jumps (30-60 sec. rec): 2×10 DL 180/360 jumps, 2×15 DL lateral barrier hops, 2×15 SL side to side jumps, 1×10 each leg SL heel to butt jumps, 2×10 alt. leg box step-up jumps, 2×20 each leg SL stair hops, 2×20 stairs form run {200 contacts + stairs}
-MB battles: SL continuous standing 6-7 lb. MB single arm underhand & over the top tosses to partner 2×12 each leg
-weights:
stationary lunges w/ overhead barbell 3×5 each leg @ 50% (105 lbs) {30 reps}
stiff legged deadlifts 3×10 @ 185 lbs {30 reps}
DB push press 3×8 w/ 40 lb. DB {24 reps}
-cool-down/static stretching 15 min.

notes: questioning the validity of tape drills. will do more research on the pros versus cons. otherwise, will settle into short intensive tempo of another sort. felt strong throughout workout. I feel I'm getting back into my groove now. I will either go back to chest passes on the MB battles or use an even lighter ball; I foolishly was muscle-ing it and now my rotator cuff smarts. I'm a bit sore in upper extremeties unnecessarily.   

[saltojump5]

saltojump5 on October 21, 2006 at 2:19 pm #56797

Fri 10/20
-extended warm-up B 30 min. w/ TJ phase rehearsal
-dynamic hip flexibility on wall
-ext. tempo (on a tight indoor 150m oval): 12x150m @ 70% (24 sec) w/ 1:45 rec: {1800m vol}
-cool-down/static stretching 15 min.
-core: 10 hanging straight leg raises w/ 5 sec. static hold, lying supine on bench straight leg raises & lat. swings, dragonflag, straight leg toe touchers, DL eagles, clocks, stooped barbell twists, standing MB twist toss, MB over & under pass
-Cool-down, static stretching 15 min.

notes: I'm sore, but I feel good. tempo is getting much easier, even in a cramped and shared corridor like today's walking track. I can sense things are falling into place now with the training, and man! do I look forward to letting triple jumps fly! My training mate shares the same sentiments and overall enthusiasm. 

[saltojump5]

saltojump5 on October 22, 2006 at 1:33 pm #56798

Sat 10/21 *****afternoon session
-warm-up A  30 min. w/ TJ phase rehearsal
-maxV: 5 x flying 10's, 5 x flying 20's w/ 2:30/3:30 rec's. {150m top end speed vol} all w/ 20m buildup zone
-jumps: 4×4 DL box-to-box jumps, 5 DL ground to high box CM jumps, 1 box to 4 frog jumps, 7 DL ground to SL high box jumps (stick the landing SL)
-cool-down/static stretching 15 min.

Sat 10/21 *******night session
-stationary bike 6 min, jump rope/bw squats 4 min
-abbreviated warm-up A  20 min. w/ TJ phase rehearsal
-weights:
full clean 2×4 @ 70%, 2×3 @ 75% (165 lbs) {14 reps}
3/5 back squat 1×5 @ 60%, 2×5 @ 65%, 2×5 @ 70% (285 lbs) {25 reps}
single arm full barbell snatch 2×4 @ 100 lbs, 1×4 @ 105 lbs. {12 reps}
-cool-down/static stretching 12 min.

notes: everything is OK. nothing is not OK. first time this season I've done the split session (night lift 11:00pm-12:30am  :bigsmile: ). just like that work capacity has been delivered (my stamina really came around starting about last Sunday). things are feeling good right about now. sprints were fast, jumps were good, lift was solid. I'm glad to be hitting workouts consistently again. I'm gonna ride this momentum wave, all the while playing it smart and not getting overly rambunctious. 

[utfootball4]

utfootball4 on October 23, 2006 at 11:01 am #56799

are these ur workouts or school workouts?

[saltojump5]

saltojump5 on October 23, 2006 at 11:02 am #56800

mine. notice anything worth changing?

[saltojump5]

saltojump5 on October 23, 2006 at 11:11 am #56801

Do you mean mine or the ones I have my jumpers do? I made them (with help from y'all at elitetrack). I test them for my jumpers ahead of time, and have them do something very similar, but something they can handle as high schoolers.

[utfootball4]

utfootball4 on October 23, 2006 at 11:29 am #56802

Do you mean mine or the ones I have my jumpers do? I made them (with help from y'all at elitetrack). I test them for my jumpers ahead of time, and have them do something very similar, but something they can handle as high schoolers.

ok got it. where is ur athletes workouts?  i can look through ur journal again, are these gpp workouts and what are ur goals with these workouts?

[saltojump5]

saltojump5 on October 23, 2006 at 11:37 am #56803

I'm not sure I follow you. I haven't posted my athletes' workouts (they start with the club training in November). The workouts you see here are what I'm doing now. I'm at about the same spot as you into the training (though I fell a week behind with that slight quad strain). I did 3 weeks of pre-GPP with a lot of beach workouts and short hills, 4 weeks of GPP meso1, and 1 week of GPP meso2. So, in short, I'm starting week 6 of GPP right now.

My goals are to begin jumping in meets (mostly triple this year, but also long jump) by mid-December, and to drop a 50 foot bomb in the triple jump at our college alumni meet in mid February and shock the world. Secondary goal is to learn from the training and pass on successes to my jumpers, esp. a high schooler who has a good shot at a 25 foot long jump. That's pretty much it.

[utfootball4]

utfootball4 on October 23, 2006 at 11:38 am #56804

dont take this as a negative maybe its just me, but i really cant get a feel for ur workouts

[saltojump5]

saltojump5 on October 23, 2006 at 11:41 am #56805

Not at all, I appreciate feedback/advise. How so? Do you mean where they're heading, or what they're training for?

[utfootball4]

utfootball4 on October 23, 2006 at 11:41 am #56806

well since ur gpp is almost done any tips on that wouldnt be needed, so what do you have plan for spp?

[utfootball4]

utfootball4 on October 23, 2006 at 11:43 am #56807

Not at all, I appreciate feedback/advise. How so? Do you mean where they're heading, or what they're training for?

it look like some days u would start ur week off with tempo stuff then follow with speed, then the next week do something diff. like i said it dont matter now since ur gpp is done.

[saltojump5]

saltojump5 on October 23, 2006 at 11:52 am #56808

Yeah, that's not how I intended to start the week off. I prefer to start with accDev on Mondays. However, like I say, this year was different in that I took a month off b/n seasons this summer. Getting back into shape was tough, too much high intensity stuff was hurting me a bit, and I needed to get up work capacity with some more tempo/circuits than usual. Also, my training partner's schedule is such that he can only go with me if we start with high intensity day on Tuesday…so I compromised. That will change in SPP, where speed and strength will really become the focus (now that I'm fit). Things were a bit flakey and less than ideal with the mild injuries.

SPP will start in just a couple of weeks. I'll be pushing more in the weightroom, lowering the rep scheme. I'll also be doing more short end jumps and early triple jump technique. Flying 20's, resisted runs 20-30 meters, etc. Most of this is my interpretation of how things are done at elitetrack, it's just that I've had a couple small road bumps this year.

[saltojump5]

saltojump5 on October 23, 2006 at 11:56 am #56809

Here's what I did last year for first week of SPP (which would be 3 weeks from now). I've made a few changes, but you get the idea…

(macro1, meso3, micro1) Specific Preparation Phase (SPP)

Mon      warm-up A    accelDev/maxVelocity  2 x ins/outs (20m sprint–20m float–15m sprint) w/ 4:00 rec. {40m accel. volume, 30m top end speed volume}    short speed  5 x approaches w/ 3:30 rec.  {~150m volume}    LJ technique  pelvic tilt, penultimate step, 4 x short approach LJ???s from box-to ball-to sandpit    TJ technique  4 x 1st phase, 3 x 2nd phase, pawing    heavy weights (complex: lift w/ 2:00 rec. + short end jump w/ 2:30 rec.)  1. power clean & split jerk 1×2 @ 80%, 2×2 @ 85%, 1×2 @ 90% {equiv. 12 total reps olys} w/ 1 x short approach TJ???s @ tennis balls
2. 3/4 back paused jump squat 1×5 @ 45%, 2×4 @ 50% w/ 2 reps standing VJ w/ chalkmark or
4 reps frog jumps 3. 1/2 back squat 2×3 @ 80%, 1×3 @ 85% {22 total reps squatting} w/ 2 reps standing LJ into pit  4. DB incline bench press 1×5 @ 70%, 2×4 @ 75%, 2×3 @ 80%, 1×3 @ 85% {22 total reps pressing}    cool-down  2 laps jog/walk    static stretching  5 minutes

Tues      warm-up B    other event technical work (low impact/low CNS intensive) or
hurdle mobility 10×10 clearances    extensive tempo  4x300m @ 75%  (boys 49-59 sec./
girls 56.5-69 sec.) w/ 3:15 rec. {1200m volume}    isometric core stabilizers  on stability ball (SB)–prone elbowstand, L & R side elbowstand, supine 40 sec. + 6 leg raises each    cool-down/stretching

Wed      warm-up A + mini hurdles form run    resisted runs/short speed  2x30m vest & chute @ 80% & 2x30m chute @ 85% w/ 20m buildup zone & 2:00 rec; 2x30m vest @ 90% w/ 2:30 rec, 2x30m open @ 100% w/ 3:00 rec. {240m volume}    hurdle hops  (consecutive) 4×6 w/ vest,
2×6 unresisted    light/medium weights 1. upright snatch shrug 2×4  2. upright high snatch pull 2×4  3. drop snatch + overhead squat 3×5 @ 60% {15 reps}  4. Bulgarian split squats 3×5 each leg @ 30% {30 reps}  5. military press 3×5 @ 60% {15 reps}    core C  1. hanging straight leg raises w/ static hold 2. lying on bench leg lifts/leg swings 3. hanging MB toss or sit-up MB toss 4. straight leg toe touches 5. DL Eagles 6. clocks 7. standing MB twist toss 8. stooped bar twists (1/8 squat stance)
9. MB full twist pass 10. MB half twist pass 11. MB over & under pass    cool-down/static stretching

Thurs    warm-up B    other event technical work (low impact/low CNS intensive) or general strength (GS)/ light weights circuits (WC) 1 x WC1 & 1 x WC2 (10-12 reps each exercise @ < 40% w/ 30-45 sec. rec. b/n exercises & 3:30 rec. b/n sets)???1. bench dips or regular dips 2. overhead MB squats 3. seated lateral/front dumbbell (DB) raises on SB 4. squat thrusts on SB 5. alt. arm biceps curls 6. DB arm swings 7. kneeling MB chest passes 8. DB (2.5-5 lb) shoulder punches 9. single arm bent over rows 10. light stiff legged deadlifts or SL DB waist bends 11. lat. pull-downs 12. MB knee throws (from 2 point stance) w/ lunge ???— 1. pull-ups 2. SL squats (pistols) (5-6 reps each leg) 3.behind the neck press or alt. arm dumbbell press on SB 4. burpees 5. decline push-ups on SB
6. step-ups 7. lat. pull-downs 8. lunge extension walks 9. single arm bent over rows 10. MB hamstring curls or MB toss b/n legs backwards 11. seated lateral/front DB raises on SB
12. windmills    4-way hip (machine or rubber cord)  2×10 each direction    core B  1. hanging tuck leg raises w/ static hold 2. crunches w/ alt. leg extension (2 sets) 3. sit-up MB toss 4. 60 sec. straight leg recline 5. flutter kicks 6. DL Eagles 7. clocks 8. seated MB twist toss 9. stooped Russian twists (1/8 squat stance) 10. side-ups 11. supermans    cool-down/static stretching

Fri      warm-up C        power plyos  (2:00 rec.)  1. 2×10 DL vertical jumps 2. 2×10 SL vertical jumps (each leg twice) 3. 2×10 split squat jumps 4. 2×10 frog jumps 5. 2×10 alt. leg bounding 6. 5 x short run pop-ups {125 contacts}    short speed endurance 40m, 50m, 60m @ 100% w/ 4:00, 5:00 rec. {150m volume}    cool-down/static stretching

[utfootball4]

utfootball4 on October 23, 2006 at 11:58 am #56810

i would probably do something like this in spp program:

mon: acc development/weights

tue: short approach jumps/circuit optional

wed:run way work/weights

thur: jump tech short approach jumps/circuit optional

fri: speed development/weights

sat: fitness day could tempo, circuits etc.

weights keep it pretty simple but intense:
mon:
pc
bsq
bp

wed:
hc
lunges
incline

fri:
snatch
fsq
bp

then later in the strength program you could bsq on mon/spilt on wed/deep jump squats on fri.

[utfootball4]

utfootball4 on October 23, 2006 at 12:00 pm #56811

Here's what I did last year for first week of SPP (which would be 3 weeks from now). I've made a few changes, but you get the idea…

(macro1, meso3, micro1) Specific Preparation Phase (SPP)

Mon       warm-up A     accelDev/maxVelocity  2 x ins/outs (20m sprint–20m float–15m sprint) w/ 4:00 rec. {40m accel. volume, 30m top end speed volume}     short speed  5 x approaches w/ 3:30 rec.  {~150m volume}     LJ technique  pelvic tilt, penultimate step, 4 x short approach LJ’s from box-to ball-to sandpit     TJ technique  4 x 1st phase, 3 x 2nd phase, pawing     heavy weights (complex: lift w/ 2:00 rec. + short end jump w/ 2:30 rec.)  1. power clean & split jerk 1×2 @ 80%, 2×2 @ 85%, 1×2 @ 90% {equiv. 12 total reps olys} w/ 1 x short approach TJ’s @ tennis balls
2. 3/4 back paused jump squat 1×5 @ 45%, 2×4 @ 50% w/ 2 reps standing VJ w/ chalkmark or
4 reps frog jumps 3. 1/2 back squat 2×3 @ 80%, 1×3 @ 85% {22 total reps squatting} w/ 2 reps standing LJ into pit  4. DB incline bench press 1×5 @ 70%, 2×4 @ 75%, 2×3 @ 80%, 1×3 @ 85% {22 total reps pressing}     cool-down  2 laps jog/walk     static stretching  5 minutes

Tues      warm-up B     other event technical work (low impact/low CNS intensive) or
hurdle mobility 10×10 clearances     extensive tempo  4x300m @ 75%  (boys 49-59 sec./
girls 56.5-69 sec.) w/ 3:15 rec. {1200m volume}     isometric core stabilizers  on stability ball (SB)–prone elbowstand, L & R side elbowstand, supine 40 sec. + 6 leg raises each     cool-down/stretching

Wed      warm-up A + mini hurdles form run     resisted runs/short speed  2x30m vest & chute @ 80% & 2x30m chute @ 85% w/ 20m buildup zone & 2:00 rec; 2x30m vest @ 90% w/ 2:30 rec, 2x30m open @ 100% w/ 3:00 rec. {240m volume}     hurdle hops  (consecutive) 4×6 w/ vest,
2×6 unresisted     light/medium weights 1. upright snatch shrug 2×4  2. upright high snatch pull 2×4  3. drop snatch + overhead squat 3×5 @ 60% {15 reps}  4. Bulgarian split squats 3×5 each leg @ 30% {30 reps}  5. military press 3×5 @ 60% {15 reps}     core C  1. hanging straight leg raises w/ static hold 2. lying on bench leg lifts/leg swings 3. hanging MB toss or sit-up MB toss 4. straight leg toe touches 5. DL Eagles 6. clocks 7. standing MB twist toss 8. stooped bar twists (1/8 squat stance)
9. MB full twist pass 10. MB half twist pass 11. MB over & under pass    cool-down/static stretching

Thurs    warm-up B     other event technical work (low impact/low CNS intensive) or general strength (GS)/ light weights circuits (WC) 1 x WC1 & 1 x WC2 (10-12 reps each exercise @ < 40% w/ 30-45 sec. rec. b/n exercises & 3:30 rec. b/n sets)—1. bench dips or regular dips 2. overhead MB squats 3. seated lateral/front dumbbell (DB) raises on SB 4. squat thrusts on SB 5. alt. arm biceps curls 6. DB arm swings 7. kneeling MB chest passes 8. DB (2.5-5 lb) shoulder punches 9. single arm bent over rows 10. light stiff legged deadlifts or SL DB waist bends 11. lat. pull-downs 12. MB knee throws (from 2 point stance) w/ lunge –— 1. pull-ups 2. SL squats (pistols) (5-6 reps each leg) 3.behind the neck press or alt. arm dumbbell press on SB 4. burpees 5. decline push-ups on SB
6. step-ups 7. lat. pull-downs 8. lunge extension walks 9. single arm bent over rows 10. MB hamstring curls or MB toss b/n legs backwards 11. seated lateral/front DB raises on SB
12. windmills     4-way hip (machine or rubber cord)  2×10 each direction     core B  1. hanging tuck leg raises w/ static hold 2. crunches w/ alt. leg extension (2 sets) 3. sit-up MB toss 4. 60 sec. straight leg recline 5. flutter kicks 6. DL Eagles 7. clocks 8. seated MB twist toss 9. stooped Russian twists (1/8 squat stance) 10. side-ups 11. supermans     cool-down/static stretching

Fri       warm-up C        power plyos  (2:00 rec.)  1. 2×10 DL vertical jumps 2. 2×10 SL vertical jumps (each leg twice) 3. 2×10 split squat jumps 4. 2×10 frog jumps 5. 2×10 alt. leg bounding 6. 5 x short run pop-ups {125 contacts}     short speed endurance 40m, 50m, 60m @ 100% w/ 4:00, 5:00 rec. {150m volume}     cool-down/static stretching

too much tempo, jumpers dont need tempo really they can get away with short approach work and jump circuits etc.

[saltojump5]

saltojump5 on October 23, 2006 at 12:07 pm #56812

Yup. I'm going to wean myself off the tempo, since I'm strictly a jumper. Most of my jumpers, however, have to also run sprints up to 400m once their high school season starts. In the past, I had sacrificed my own body for their sake, so I could feel what they would be feeling with all the sprinting. This season, I've also had a resurgence of me-time  :smilegrin:, so I can cut that out as you suggest. For them, most come only M-W-F and do the recommended T-Th workouts on their own during school, so they couldn't do the technical jumps on those days.

I keep hearing it said here that short approach technical jumps can be done on T-Th, b/n high intensity days. That's the one thing I've feared trying. I think it would bust me up.

[utfootball4]

utfootball4 on October 23, 2006 at 12:15 pm #56813

Yup. I'm going to wean myself off the tempo, since I'm strictly a jumper. Most of my jumpers, however, have to also run sprints up to 400m once their high school season starts. In the past, I had sacrificed my own body for their sake, so I could feel what they would be feeling with all the sprinting. This season, I've also had a resurgence of me-time  :smilegrin:, so I can cut that out as you suggest. For them, most come only M-W-F and do T-Th workouts on their own during school, so they couldn't do the technical jumps on those days.

I keep hearing it said here that short approach technical jumps can be done on T-Th, b/n high intensity days. That's the one thing I've feared trying. I think it would bust me up.

so try something like this:
M Accel, throws, weights
T Tempo runs/jump circuits/hurdle
W speed development/throws/weigts
Th tempo runs/circuits/hurdles
F special endurance day

[saltojump5]

saltojump5 on October 23, 2006 at 12:24 pm #56814

that looks close to what I have already.

so with the special endurance on Fri, that would set up an ends-to-middle approach..

and why bench press? its value for jumpers is debatable. we don't have to move a heavy object, but for propelling our own selves through the air. I took out bench this year.

[saltojump5]

saltojump5 on October 23, 2006 at 12:27 pm #56815

I am hungry to do more short approach jumps this year, and I may take you up on your T-Th offer.

[utfootball4]

utfootball4 on October 23, 2006 at 12:33 pm #56816

I am hungry to do more short approach jumps this year, and I may take you up on your T-Th offer.

give it a try.

[utfootball4]

utfootball4 on October 23, 2006 at 12:35 pm #56817

that looks close to what I have already.

so with the special endurance on Fri, that would set up an ends-to-middle approach..

and why bench press? its value for jumpers is debatable. we don't have to move a heavy object, but for propelling our own selves through the air. I took out bench this year.

yeh i guess so u could start out with 300-400 with lil rest then < distance and > rest time. why not bp, it could be used during peaking periods to keep the cns sharpe etc. im working with a tj and hes hoping to jump 49-50 feet this year, im am only designing his training program not there to see him train.

[saltojump5]

saltojump5 on October 23, 2006 at 12:42 pm #56818

edit:
I've had an Olympian high jumper suggest that a lot of those guys don't do bench. They'd rather throw a med ball to keep CNS sharp…or throw in more power jerks. I've really felt the benefits of substituting single arm snatches & upper body stuff that tests balance and elicits the stretch reflex under high speeds better. After all, we're not triple jumping on our arms. They're just there to fulfill the swing phase and they don't undergo extreme compression forces, as in lower body and trunk.

Is your guy in high school or college? 50' is a sweet mark.

[utfootball4]

utfootball4 on October 23, 2006 at 12:46 pm #56819

I've had an Olympian high jumper suggest that a lot of those guys don't do bench. They'd rather throw a med ball to keep CNS sharp…or throw in more power jerks. I've really felt the benefits of substituting single arm snatches & upper body stuff that elicits the stretch reflex.

Is your guy in high school or college? 50' is a sweet mark.

do whatever works for you, u know ur body best. the guy im working with is in college from a small school, been working with him since last summer and has seen huge strength gains he could have jump 49-50 last season but he broke his foot. his strength numbers

6'0, 178-180
pc 275
bsq 405
fsq 315+
bp 255

everyone at his school is wondering what kind of training hes doing. lol

[saltojump5]

saltojump5 on October 23, 2006 at 12:53 pm #56820

looks very close to my stats (his pc is better though…I think I could get that, but I was also jerking it with the clean at the time).

I'll race him to 50, what do you say?

BTW, does full, power, and hang as positions in olys refer to the starting point of the pull, or the final position after the catch? That's always confused me and I've seen it both ways. When I put 'full clean', I'm intending to say 'from the floor', not classic clean with a full squat catch. Let me know.

[utfootball4]

utfootball4 on October 23, 2006 at 12:56 pm #56821

looks very close to my stats (his pc is better though).

I'll race him to 50, what do you say?

BTW, does full, power, and hang as positions in olys refer to the starting point of the pull, or the final position after the catch? That's always confused me and I've seen it both ways. When I put 'full clean', I'm intending to say 'from the floor', not classic clean with a full squat catch. Let me know.

just make it 55m and ill let him know. what ur 55m time
full= classic lift
power = floor
hang = knee level

i know some called the hang clean the hang power clean.

[saltojump5]

saltojump5 on October 23, 2006 at 12:58 pm #56822

damn they told me power was between the floor and the hang, you know, just below the knees. So take all my fulls to mean power then.

[saltojump5]

saltojump5 on October 23, 2006 at 1:02 pm #56823

why we gotta make it 55m? I've traditionally been slow as shizzle, while I could always jump through the roof. I've only raced 55m once and embarrassed myself with a 6.93. Since finding elitetrack, I've gotten much faster, and was even beating my 10.93/21.89 high school kid last year anything through 60m.

[saltojump5]

saltojump5 on October 23, 2006 at 1:13 pm #56824

looks very close to my stats (his pc is better though…I think I could get that, but I was also jerking it with the clean at the time).

I'll race him to 50, what do you say?

I meant to say I'll race him to 50 feet in the triple (not 50m).

[mortac8]

mortac8 on October 23, 2006 at 6:31 pm #56825

damn they told me power was between the floor and the hang, you know, just below the knees. So take all my fulls to mean power then.

"Power" just refers to the catch position.  In "Power" variants, you catch in a 1/2 or 1/4 squat position.  "Hang" refers to the starting position.  A lot of USAW guys have a pet peave about the terminology that some people use.
So you can have:
power clean from the hang (starting from hang, catch in 1/4 squat)
clean from the hang (starting from hang, catch in full squat)
power clean (from floor, catch in 1/4 squat)
clean (starting start from floor, catch in full squat)
etc.

Also I'd be careful doing approach jumps the day after weights esp. if the weights make your legs feal heavy or dead.

[utfootball4]

utfootball4 on October 23, 2006 at 7:50 pm #56826

[quote author="saltojump5" date="1161588558"]
damn they told me power was between the floor and the hang, you know, just below the knees. So take all my fulls to mean power then.

"Power" just refers to the catch position.  In "Power" variants, you catch in a 1/2 or 1/4 squat position.  "Hang" refers to the starting position.  A lot of USAW guys have a pet peave about the terminology that some people use.
So you can have:
power clean from the hang (starting from hang, catch in 1/4 squat)
clean from the hang (starting from hang, catch in full squat)
power clean (from floor, catch in 1/4 squat)
clean (starting start from floor, catch in full squat)
etc.

Also I'd be careful doing approach jumps the day after weights esp. if the weights make your legs feal heavy or dead.
[/quote]

u sound like CT, the only time i have heard it explained like that.

[mortac8]

mortac8 on October 23, 2006 at 8:05 pm #56827

Got it from Leo Totten USAW instructor.

[Chad Williams]

Chad Williams on October 23, 2006 at 8:29 pm #56828

After looking at your training, I do like a lot of stuff you are doing. My only suggestion/addition to what UT suggested for a set-up would be in place of one of the short approach days, would be a longer bounding day. We do a series of Lefts and Rights working on cleaning up the ground contacts and leg swings.

If you want, I could PM you the series . . .

[Chad Williams]

Chad Williams on October 23, 2006 at 11:55 pm #56829

edit:
I've had an Olympian high jumper suggest that a lot of those guys don't do bench. They'd rather throw a med ball to keep CNS sharp…or throw in more power jerks. I've really felt the benefits of substituting single arm snatches & upper body stuff that tests balance and elicits the stretch reflex under high speeds better. After all, we're not triple jumping on our arms. They're just there to fulfill the swing phase and they don't undergo extreme compression forces, as in lower body and trunk.

In the fall, upper body lifting is included but come springtime, I try to have them maintain strength through different types of push-ups, medball work, and other various activities. During the year we try to further increase the strength-weight ratio and one way to accomplish this is to decrease any excess upper body mass.

Light and strong . . . 

[utfootball4]

utfootball4 on October 24, 2006 at 12:19 am #56830

[quote author="saltojump5" date="1161587564"]
edit:
I've had an Olympian high jumper suggest that a lot of those guys don't do bench. They'd rather throw a med ball to keep CNS sharp…or throw in more power jerks. I've really felt the benefits of substituting single arm snatches & upper body stuff that tests balance and elicits the stretch reflex under high speeds better. After all, we're not triple jumping on our arms. They're just there to fulfill the swing phase and they don't undergo extreme compression forces, as in lower body and trunk.

In the fall, upper body lifting is included but come springtime, I try to have them maintain strength through different types of push-ups, medball work, and other various activities. During the year we try to further increase the strength-weight ratio and one way to accomplish this is to decrease any excess upper body mass.

Light and strong . . . 
[/quote]

totally disagree, by doing upper body doesnt mean you will get heavy on top esp if u r doing 3×2 or 3×1.  i couldnt maintain upper body strength by doing pushups, the only possible way is if ur bp max was 95lb and u could only do 10-15 pushups per set or <

[Chad Williams]

Chad Williams on October 24, 2006 at 12:27 am #56831

I am not talking about maintaining max bench strength . . . i said "maintain strength."

[utfootball4]

utfootball4 on October 24, 2006 at 12:34 am #56832

I am not talking about maintaining max bench strength . . . i said "maintain strength."

even  wrost how can u do med and pushups and maintain total body strength. maybe i misunderstood u

During the year we try to further increase the strength-weight ratio and one way to accomplish this is to decrease any excess upper body mass.

[Chad Williams]

Chad Williams on October 24, 2006 at 12:43 am #56833

I stand by my post (even if you totally disagree) . . . Arm carriage and upper body strength can be developed in multiple ways other than just the weightroom. Upper body strength is a minimal aspect towards triple jumping success . . .

Who said anything about "total body" strength?

[Chad Williams]

Chad Williams on October 24, 2006 at 12:46 am #56834

During the year we try to further increase the strength-weight ratio and one way to accomplish this is to decrease any excess upper body mass.

Lower body strength to weight ratio

[utfootball4]

utfootball4 on October 24, 2006 at 12:47 am #56835

I stand by my post (even if you totally disagree) . . . Arm carriage and upper body strength can be developed in multiple ways other than just the weightroom. Upper body strength is a minimal aspect towards triple jumping success . . .

Who said anything about "total body" strength?

lol, u said"I am not talking about maintaining max bench strength . . . i said "maintain strength." so what does this mean if not u not talking bout max bench strength but "maintain strength, where else do you have strength at. lol

[utfootball4]

utfootball4 on October 24, 2006 at 12:48 am #56836

[quote author="utfootball4" date="1161630308"]

uDuring the year we try to further increase the strength-weight ratio and one way to accomplish this is to decrease any excess upper body mass.

Lower body strength to weight ratio
[/quote]

u can drop all the weight u want to but if you not hitting the weights then u r defeating the whole purpose of what u r trying to do.

[Chad Williams]

Chad Williams on October 24, 2006 at 3:20 am #56837

The weight room is one aspect of many in track and field. If an elite high jumper has a suggestion, I would listen because he has been there and done it. That is all the evidence I need.

[utfootball4]

utfootball4 on October 24, 2006 at 3:24 am #56838

The weight room is one aspect of many in track and field. If an elite high jumper has a suggestion, I would listen because he has been there and done it. That is all the evidence I need.

ok bud, no need to take shots, i was saying ur plan didnt make sense compare to other world class COACHES i have spoken to. let me know what u r jumping in march. goodluck

[saltojump5]

saltojump5 on October 25, 2006 at 12:41 pm #56839

That's hilarious! A fight broke out in my journal while I was away.

[saltojump5]

saltojump5 on October 25, 2006 at 1:58 pm #56840

Tues 10/24 *****afternoon session
-warm-up A  30 min. w/ TJ phase rehearsal
-dynamic hurdle flexibility: 1×10 each direction bent knee, 1×10 each direction straight leg
-5 x each leg of leg drives on wall
-accelDev/resisted runs: 2x15m tire pull, 2x15m unresisted, 4x20m weight vest, 4x20m unresisted (mixed starts throughout) w/ 2:00/2:30 rec's {220m volume}
-4 x 1-step approach TJ's (best attempt = 32'9"), 4 x 2-step approach TJ's (best attempt = 37'0")
-cool-down/static stretching 15 min.

Tues 10/24 *******night session
-stationary bike 6 min, jump rope/bw squats 4 min
-abbreviated warm-up A  20 min. w/ TJ phase rehearsal
-weights:
~power snatch  warm-up: [1×5 @ 55%, 1×5 @ 60%, 1×4 @ 65%] target: [1×4 @ 75%, 2×3 @ 80%, 1×3 @ 85% (145 lbs) w/ 3:00-4:30 rec's] {13 reps target %'s}
~deadlift (complexed) 1×5 @ 70%, 2×4 @ 75%, 2×3 @ 80% (330 lbs), 1×5 @ 70% (24 reps) w/ 4 CM hurdle hops w/ paused stiff legged landing b/n each set (hops done from deep CM squat, 3:00 rec's after both lift & hops) 
~alt. leg step-up jumps 3×10 w/ overhead barbell, 1×10 bw only
-cool-down/static stretching 12 min.

notes: these split sessions have worked nicely; I'm getting much more done without the aches and pains of before. I like being able to sample the new TJ single arm technique with the (very) short approach jumps now. Still feeling it out, so I haven't PR'd w/ the 2-step approach, but that will change soon. My theme will be more short approach jumps this year, largely nudging short end combination jumps aside (less priority; been there. done that). Will add another step to the short approach TJ's roughly every other week, with prudence. In two weeks & w/ SPP, I will be able to start the week with Monday as a high intensity CNS day, due to changing schedules. I look forward to this, because I agree, it is more ideal for development. Anyway, today, Olys were much more successful with the incorporation of more warm-up sets prior to target range. Went to power on snatch today versus split catch…a nice change for core stabilization. Sampled something new w/ overhead barbell on step-up jumps. I intend to have that bad boy overhead on many of my exercises this year. Regarding the weights, since I've effectively dropped pressing movements on days such as this, I've been rewarded with the benefits of a new type of high-low-high scheme (replacement of pressing by a higher end oly or dynamic jumping exercise following the low end power of squatting). Seems to be working, esp. with the complexes in there, as I traverse multiple points of the force-velocity curve. In short, today's workout was great!  :thumbup: 

[saltojump5]

saltojump5 on October 25, 2006 at 2:27 pm #56841

Thanks for the feedback everyone. I'm absorbing your guys' advice, and we'll see how it manifests itself this year. CW, I'll have a look at that series if you PM me.

[lorien]

lorien on October 25, 2006 at 4:53 pm #56842

That's hilarious! A fight broke out in my journal while I was away.

And in such a trivial matter as whether to bench press or not!  :thumbup:

[lorien]

lorien on October 25, 2006 at 7:51 pm #56843

salto, I don???t think you have to be categorical with how you progress on the approach distance in triple jumping.  One or two step approach sounds very little, especially if you???re in SPP. I would say a flying four step is the minimum if technique is of concern. Obviously, if intensity in jumping rises, something has to be altered in the schedule. Perhaps first explain the rationale in such a careful progression?

[utfootball4]

utfootball4 on October 25, 2006 at 8:16 pm #56844

[quote author="saltojump5" date="1161760323"]
That's hilarious! A fight broke out in my journal while I was away.

And in such a trivial matter as whether to bench press or not!  :thumbup:
[/quote]

naw it wasnt a fight, just dont understand such thinking. its not like the bp can hurt ur training, he should post it on the forum and see what mike say bc i know Boo does bp on mon, db incline on wed and pullup or chinups on fri.

[saltojump5]

saltojump5 on October 26, 2006 at 11:25 am #56845

Wed 10/25
-Warm-up B 25 min. w/ TJ phase rehearsal
-GS/light weights circuit #2– 2×12 exercises, 10-12 reps most exercises, 30-45 sec. rec. b/n exercises & 3:15 b/n sets
pull-ups, pistols, SL stand alt. arm DB shoulder press, burpees, push-ups, step-ups w/ overhead barbell, lat. pull-downs, lunge extension walks, single arm bent over rows, MB over & under, SL stand lat/front DB raises, windmills w/ DB's
-Cool-down, static stretching 15 min.

notes: nothing much to recount. a normal day.

[saltojump5]

saltojump5 on October 26, 2006 at 1:12 pm #56846

salto, I don???t think you have to be categorical with how you progress on the approach distance in triple jumping.  One or two step approach sounds very little, especially if you???re in SPP. I would say a flying four step is the minimum if technique is of concern. Obviously, if intensity in jumping rises, something has to be altered in the schedule. Perhaps first explain the rationale in such a careful progression?

lorien, actually the decision was more of a late-night fancy than based upon sound rationale. I'm in GPP now, with 2 weeks left. Traditionally, I've done standing triple jumps in GPP to compliment the weights. However, I've become disenchanted with those, because they have put my hips in a bad position as I power out in an attempt to quickly pick up momentum. I decided to start the TJ's with 1-2 steps to remedy this problem and ward off the confusion it has caused with actual triple jumps. You are right, it still seems short, and yes, technique is my primary concern this year. Perhaps something like flying 4-step approaches now, in GPP, and 6-12 step approaches in SPP? (I need not restrict myself to a given number of steps for a single session).

I realize now that I should have been doing a lot more short approach triple jumps in the past; I have limited experience with a good progression for them. I guess I thought to gradually stretch out the distance just as accelDev is brought out. I am seriously considering your insights from another discussion on limited bounding providing for more quality work of high intensity/low volume plyos, technique work, and max strength weights (ala Jonathan Edwards). I believe this is a viable option for me, due to my training age and extensive experience already with bounding. Also, I am looking to avoid reverting to old habits of double arm technique, which may be resurrected in the extended bounding. As you may know, I'm looking to adopt the sweeping single arm this year. 

Any additional suggestions may help to stave off my oft-whimsical conjurings. I do have a healthy base of volume all around now, and plan on altering/snipping elements in order to make way for the rising intensity; I've been doing a good amount of low/med intensity multi-jumps, circuits, and tempo runs, which are 'bound' to see reductions over the weeks to come.

[saltojump5]

saltojump5 on October 27, 2006 at 2:21 pm #56847

Thurs 10/26 *****afternoon session

warm-up C  25 min.

turnarounds: 6x45m, 5x45m, 2x45m @ 80%-85% w/ 15 sec. rec. b/n reps & 3:00, 2:00 rec. b/n sets {585m vol}

low/med intensity multi-jumps (30-60 sec. rec): 2×10 star jumps, 2×10 DL tuck jumps, 2×10 DL lateral squat jumps, 2×10 split squat jumps, 1×10 each leg SL heel to butt jumps, 2×10 alt. leg box step-up jumps, 2×10 each leg SL stair hops, 2×10 stairs form run {160 contacts + stairs}

MB battles: SL continuous standing 12 lb. MB chest puts to partner 2×12 each leg

cool-down/static stretching 15 min.

Thurs 10/26 *******night session

stationary bike 4 min, lateral jump rope hops with twisting hips, bw squats, bunny hop bw squats, dynamic hip mobility on wall 6 min.

warm-up C  20 min.

weights: hang clean 1×4 @ 65%, 1×4 @ 70%, 1×4 @ 75%, 2×3 @ 80% (165 lbs) w/ 3-5 min. rec's {18 reps}
walking lunges w/ overhead barbell (135 lbs) 3×10 w/ 3:00 rec. {30 reps}
stiff legged deadlifts 3×8 @ 195 lbs. w/ 3:00 rec. {24 reps}

cool-down/static stretching 15 min.

notes: another split session helped me to get good work in. Felt rejuvenated to throw in an oly (check it out Ut, took your advice on the hc). Everything feels good. It's all coming back now. Those walking lunges w/ the barbell overhead were a SOB though. Tempo tomorrow w/ a 100m reduction in total volume over last week. I'll soon have topped off the actual base of largest overall weekly volume. This will make way for reductions in vol. and increases in intensity in SPP. Yeah!

[saltojump5]

saltojump5 on October 28, 2006 at 11:56 am #56848

Fri 10/27

warm-up B  30 min.

ext. tempo @ 70% (on outdoor track today): 8x200m @ 31 sec. & 1x100m @ 15 sec. w/ 2:15 rec. b/n all: {1700m vol}

cool-down/static stretching 15 min.

notes: DOMS from Tuesday's complex was certainly felt. However, the workout went really nicely after the warm-up. One of the better tempo sessions of my career. I didn't fall off of times at all, and was able to hit the 200's w/ less recovery than usual (in the past, I needed 3 minutes to have a shot). I suspect my circuits are the equivilant of closer to 2500m of volume, because they were kicking my arse earlier. I might have to pull out "The Circuit" that danimal introduced last year, or Quikashell's, at equiv. 1000m a set. Then I can compare it to mine to get a gauge on relative volumes. After all, the purpose is recovery etc., not arse kicking, per se. Going to watch another round of h.s. football tomorrow. Let's see if I can't manage to get another car window knocked out by the street thugs. 

[utfootball4]

utfootball4 on October 28, 2006 at 12:03 pm #56849

[b]Fri 10/27[/b]

warm-up B  30 min.

ext. tempo @ 70% (on outdoor track today): 8x200m @ 31 sec. & 1x100m @ 15 sec. w/ 2:15 rec. b/n all: {1700m vol}

cool-down/static stretching 15 min.

notes: DOMS from Tuesday's complex was certainly felt. However, the workout went really nicely after the warm-up. One of the better tempo sessions of my career. I didn't fall off of times at all, and was able to hit the 200's w/ less recovery than usual (in the past, I needed 3 minutes to have a shot). I suspect my circuits are the equivilant of closer to 2500m of volume, because they were kicking my arse earlier. I might have to pull out "The Circuit" that danimal introduced last year. Then I can compare it to mine to get a gauge on relative volumes. After all, the purpose is recovery etc., not arse kicking, per se. Going to watch another round of h.s. football tomorrow. Let's see if I can't manage to get another car window knocked out by the street thugs. 

i like the circuit.

[saltojump5]

saltojump5 on October 28, 2006 at 12:06 pm #56850

yeah, I see in your journal that you just did it again. People seem to have good things to say about that one. Think I should try it in SPP, or save it for comp. as a refresher?

[utfootball4]

utfootball4 on October 28, 2006 at 12:16 pm #56851

yeah, I see in your journal that you just did it again. People seem to have good things to say about that one. Think I should try it in SPP, or save it for comp. as a refresher?

now. how much tempo vol do u think the set =.

[saltojump5]

saltojump5 on October 28, 2006 at 12:22 pm #56852

well the iso core stability and overhead MB hold (still don't get that one…sounds silly) don't add up to much, but the other exercises can get the vol up there a bit. I'd say 1100-1200m each set. What do you think?

[utfootball4]

utfootball4 on October 28, 2006 at 12:24 pm #56853

lol no clue 3 sets probably 1800-2000

[saltojump5]

saltojump5 on October 28, 2006 at 12:27 pm #56854

well that's not bad. I haven't tried it yet, and that sounds refreshing then. all I know is that my circuits were kicking my ass and felt a lot tougher than my 1700m vol. tempo.

[utfootball4]

utfootball4 on October 28, 2006 at 12:28 pm #56855

im only during 2 sets now with 90sec rest. the circuits take me about6-8min something like that

[saltojump5]

saltojump5 on October 28, 2006 at 12:30 pm #56856

that's 90 sec. b/n the 2 sets and little-to-no rest b/n each exercise, right?

[utfootball4]

utfootball4 on October 28, 2006 at 12:31 pm #56857

that's 90 sec. b/n the 2 sets and little-to-no rest b/n each exercise, right?

no rest btw exercise.

[saltojump5]

saltojump5 on October 28, 2006 at 12:33 pm #56858

I will try it.

[utfootball4]

utfootball4 on October 28, 2006 at 12:35 pm #56859

I will try it.

i was gonna do three sets but got lazy, i hate anything dealing with conditioning

[saltojump5]

saltojump5 on October 28, 2006 at 12:49 pm #56860

on a few pieces of candy, I would too.  :bigsmile:  lol

[utfootball4]

utfootball4 on October 28, 2006 at 12:51 pm #56861

on a few pieces of candy, I would too.  :bigsmile:  lol

what does that mean

[saltojump5]

saltojump5 on October 28, 2006 at 12:55 pm #56862

"probably the hardest workout of the gpp program. i had no breakfast this morning just a couple pieces of candy." (utfootball4)

[utfootball4]

utfootball4 on October 28, 2006 at 12:56 pm #56863

"probably the hardest workout of the gpp program. i had no breakfast this morning just a couple pieces of candy." (utfootball4)

oh u making fun of me now.

[saltojump5]

saltojump5 on October 28, 2006 at 12:59 pm #56864

lol

[saltojump5]

saltojump5 on October 29, 2006 at 11:05 am #56865

Sat 10/28 *****afternoon session

warm-up A  30 min.

maxV: 4 x flying 10's, 7 x flying 20's w/ 2:30/3:30 rec's. {180m top end speed vol} all w/ 20m buildup zone

cool-down/static stretching 15 min.

Sat 10/28 *******night session

stationary bike 4 min, lateral jump rope w/ twisting hips, bw squats, bunny hop bw squats, dynamic hip mobility on wall 6 min.

abbreviated warm-up A  20 min. w/ TJ phase rehearsal

weights: power clean (from ground)  warm-up [1×4 @ 60%, 1×4 @ 65%]  target complexed [1×4 @ 70%, 2×3 @ 75%, 1×3 @ 80% (175 lbs) {13 reps target %} w/ 4 DL box-to-box jumps (complexed w/ first 3 sets cleans); 3:00-4:00 rec. after both cleans & jumps]

3/5 back squat complexed  2×5 @ 65%, 2×4 @ 70%, 2×3 @ 75% (305 lbs) {24 reps} w/ 2 x MB (8 lbs) DL box-to-3 hops + overhead backward reverse throw (complexed w/ first 3 sets squats)

single arm barbell split snatch (from ground) 1×4 @ 100 lbs, 1×4 @ 105 lbs, 1×4 @ 110 lbs {12 reps}

cool-down/static stretching 12 min.

notes: cruising along with these workouts. that DOMS from Tues. has still got ahold of me. a solid warm-up made that irrelevent. I was moving pretty fast again on the flying sprints. 2nd session weights/jumps was a bit tough, but I actually got some second steam halfway through. this allowed me to manhandle the snatches. I was revved up! I can tell I drained my CNS today and over the course of the week. the prescription was good, and yet it will be right to enter next week as an unloading week. Yes! Will sample "the circuit" tomorrow and take Monday off. All is on track, as I envisioned it, M-W-F is just T-Th-Sat. One more week of GPP & then we'll see some sweet stuff in SPP!

[fastsprinter100m]

fastsprinter100m on October 30, 2006 at 8:22 am #56866

why 2 workouts in one day?

[saltojump5]

saltojump5 on October 30, 2006 at 11:08 am #56867

why 2 workouts in one day?

lol. Because that's how we do things here at elitetrack.  :laugh:

No, serious, if you can work up to it, you'll find that splitting this type of work into two sessions will help you to get much more done and see bigger gains. Right now in GPP, a lot of athletes are banking tons of volume, and, in my opinion, this is a great way to get that done. I'd much prefer to do an hour or so of sprints, and then come back a few hours later with two hours of weights. Mike has eluded to speed potential being at its highest earlier in the day, and strength output being highest later in the day. Also, it is said that testosterone levels begin to fall after an hour or so into workouts such as these. It's best to do the work always feeling strong. After all, we don't just do work for the sake of doing work…everything must transfer toward what you are trying to achieve. Lots of quality work will be cashed in during peaking. Guys are probably doing 3x or more overall work than they'll be doing when the big meets come around. Reductions in volume make a direct link to rises in intensity…as they say here, peaking is real! I tell you, there's no way I'm going back to 3-5 hours of straight exhausting work. That cannot be sustained for very long and is counterproductive IMO. It's best to finish your workouts w/ something left in the tank. It is said some elite track athletes do 3 workouts a day, but how many of us here are up to par with that?

[saltojump5]

saltojump5 on October 30, 2006 at 11:26 am #56868

Sun 10/29  Today's workout brought to you by danimal9, by way of utfootball4 (and the letter Q). Thanks fellas.

warm-up B 25 min. 

tread workout 
60/60sec  6x/9mph/1%
gs circuit  2x90sec rest

gs circuit:
1.  10 Pushups
2.  20s Prone Stability
3.  20 Sit-Ups
4.  10 Lateral Ankle Hops
5.  20 Mountain Climbers
6.  20s Left Lateral Stability
7.  15 Leg Lifts
8.  8 Split Squat Jumps
9.  8 Side Lunges
10.  20s Right Lateral Stability
11.  15 Russian Twist Sit-ups w/ medball
12.  8 Burpees w/pushup
13.  15 Medball overhead Presses
14.  20s Medball Overhead hold
15.  15 bench lraises
16.  10 front to back hop
17.  8 Lunges
18.  20s Pushup stability
19.  15s Superman stability
20.  5-5-5 Squats/jump squats/reactive squats

cool-down/static stretching 12 min.

notes: a nice fine circuit. went twice through and that was good enough for a day. not sure if I did the treadmill portion right. Ut, did you go 6 x [60 sec. treadmill run w/ 90 sec. recovery b/n each run]? Anyway, the circuit was sweet and a nice change of pace. I'll be rejuvenated and raring to go on Tuesday. 

[utfootball4]

utfootball4 on October 30, 2006 at 11:46 am #56869

u should have done the 2min 30sec tread runs. lol

[saltojump5]

saltojump5 on October 30, 2006 at 11:51 am #56871

u should have done the 2min 30sec tread runs. lol

what are you, some kind of masochist 800m runner?!!

[utfootball4]

utfootball4 on October 30, 2006 at 11:58 am #56872

[quote author="utfootball4" date="1162188986"]
u should have done the 2min 30sec tread runs. lol

what are you, some kind of masochist 800m runner?!!
[/quote]

no, i like those 2.30 runs they help me alot.

[saltojump5]

saltojump5 on October 30, 2006 at 12:05 pm #56873

90 seconds rest b/n tread runs seems like a long recovery time, so I cut it down to 60 sec. rest. maybe I'll bump up speed, like you say. 9mph is nowhere near 70% tempo I'm used to. The only thing is it's a bitch after rest to hop back on a treadmill that's already flying 9-12mph like that. It almost threw me like a pancake. That's what the handle bars are for, I suppose. lol

All in all, it felt good without the pounding/eccentric demand of the hard track.

[utfootball4]

utfootball4 on October 30, 2006 at 12:08 pm #56874

90 seconds rest b/n tread runs seems like a long recovery time, so I cut it down to 60 sec. rest. maybe I'll bump up speed, like you say. 9mph is nowhere near 70% tempo I'm used to. The only thing is it's a bitch after rest to hop back on a treadmill that's already flying 9-12mph like that. It almost threw me like a pancake. That's what the handle bars are for, I suppose. lol

All in all, it felt good without the pounding/eccentric demand of the hard track.

yeh the workout is suppose to done at 12mph with 2% grade, but since my tread only goes 10mph i added circuits and other things to the workout.  it seems to work for me.

[utfootball4]

utfootball4 on October 30, 2006 at 1:09 pm #56875

do you do 2 hrs of weights?? why are ur weights soo light? does the complex stuff help u alot

[fastsprinter100m]

fastsprinter100m on October 30, 2006 at 1:14 pm #56876

[quote author="fastsprinter100m" date="1162176786"]
why 2 workouts in one day?

lol. Because that's how we do things here at elitetrack.   :laugh:

No, serious, if you can work up to it, you'll find that splitting this type of work into two sessions will help you to get much more done and see bigger gains. Right now in GPP, a lot of athletes are banking tons of volume, and, in my opinion, this is a great way to get that done. I'd much prefer to do an hour or so of sprints, and then come back a few hours later with two hours of weights. Mike has eluded to speed potential being at its highest earlier in the day, and strength output being highest later in the day. Also, it is said that testosterone levels begin to fall after an hour or so into workouts such as these. It's best to do the work always feeling strong. After all, we don't just do work for the sake of doing work…everything must transfer toward what you are trying to achieve. Lots of quality work will be cashed in during peaking. Guys are probably doing 3x or more overall work than they'll be doing when the big meets come around. Reductions in volume make a direct link to rises in intensity…as they say here, peaking is real! I tell you, there's no way I'm going back to 3-5 hours of straight exhausting work. That cannot be sustained for very long and is counterproductive IMO. It's best to finish your workouts w/ something left in the tank. It is said some elite track athletes do 3 workouts a day, but how many of us here are up to par with that?
[/quote]

your weights are amazing, how long did it take you to reach those levels?

[saltojump5]

saltojump5 on October 30, 2006 at 1:36 pm #56877

Ha! I'm hearing two different things. fastsprinter says my weights are amazing, and ut says my weights are light. lol

do you 2 hrs of weights?? why are ur weights soo light? does the complex stuff help u alot

Yeah, with all the recovery time and the complexes, it takes about 2 hours, give or take. My weights are so light because, like I say, I took a month off this summer, fell off with my numbers, and had a few minor muscle strains trying to come back. Last year I jumped right into heavy. Now I will go heavy in 2 weeks. I've got a lot more to give, trust me. On cleans, I was pulling the bar so high it was hitting me in the chin. On 305 pound squats past parallel, I treated it more like a reactive jump squat. I am kind of liking the speed-strength/strength-speed component of going light…I think it has its benefits. However, I do know that max strength will be where it's at. 

Complex stuff helps tons for lower end power stuff, thus benefitting acceleration. I'm not so sure it helps as much with SSC/higher elasticity as I jump. A solo session of contrast plyos with & without an 8-10 lb. weight vest are unparalled for jumping like a kangaroo, in my experience. 

[saltojump5]

saltojump5 on October 30, 2006 at 1:50 pm #56878

your weights are amazing, how long did it take you to reach those levels?

Thanks for the nice comments, but I have a long way to go yet. I never really lifted in high school. I started with squats and tried to teach myself cleans first year of college. I made big gains right away with the squats the first year I tried them; I think I could do 400 lbs then. I believe this is because I had strengthened my legs in other ways in high school (weight vest plyos, hurdle hops w/ weight vest, SL stair hops, sand jumping, basketball w/ weight vest, carrying heavy loads, tons of bounding, lots of sampling of different workouts, etc). I did a lot of reps for the weights in college, and so, in the past couple of years, after studying elitetrack on how to do lower reps w/ more rest b/n sets & to not go to failure, the weights got better overall.

With a good setup and good technique in the lifts, your weights can get really good. Keep studying this site and you'll see these levels. Keep consistency, as well as variation with the exercises you do. Strike a good balance. I like to let things take on a different look every 2-4 weeks. If you do these things, your numbers should skyrocket.   

[saltojump5]

saltojump5 on October 30, 2006 at 2:20 pm #56879

from Barry Ross 225bp thread:

my max before was 310 at the end 370, previous training years 9yrs.

your weights are amazing, how long did it take you to reach those levels?

your weights aren't too shabby, either. are you pulling my leg or are your lower body numbers down as compared to bench press?

[utfootball4]

utfootball4 on October 30, 2006 at 9:00 pm #56880

Complex stuff helps tons for lower end power stuff, thus benefitting acceleration. I'm not so sure it helps as much with SSC/higher elasticity as I jump. A solo session of contrast plyos with & without an 8-10 lb. weight vest are unparalled for jumping like a kangaroo, in my experience.

you really think that bc if u do someting like depth jumps it will help more top speed then acc, but most of ur jumps r focus on acc bc of the deep knee bend.

[mortac8]

mortac8 on October 30, 2006 at 9:26 pm #56881

Complex stuff helps tons for lower end power stuff, thus benefitting acceleration. I'm not so sure it helps as much with SSC/higher elasticity as I jump. A solo session of contrast plyos with & without an 8-10 lb. weight vest are unparalled for jumping like a kangaroo, in my experience.

you really think that bc if u do someting like depth jumps it will help more top speed then acc, but most of ur jumps r focus on acc bc of the deep knee bend.

How often would you use the weight vest with jumps/ploys?  I had a guy get great gains (LJ, TJ, 55) but his top speed stagnated because I think he focused on it too frequently for too long.

[saltojump5]

saltojump5 on October 30, 2006 at 11:20 pm #56882

How often would you use the weight vest with jumps/ploys?  I had a guy get great gains (LJ, TJ, 55) but his top speed stagnated because I think he focused on it too frequently for too long.

Well in high school I used it for basically 3 years straight (sophomore year thru senior year). There never was an extended time when I didn't use it during that period, though I did lay it down here and there for a week or two. I actually worked up to having 16-20 lbs in the vest at times, though logic says that is too much. Without having weightlifted at all yet, it helped to get my hops way up at that age. I also used it at the sectional and  State Meets themselves my senior year, for a 15-20 minute session right before we began jumping. It may be coincidence, but I ripped it off, ran down the runway, and PR'd in the long jump by 2 feet on that single effort.

Post-collegiately, the best structured plyo program I did was 12-15 weeks where I started in with the weight vest in week 3 or 4. It was amazing how it made me feel jumps-wise. Just like your guy, though, my top speed did stagnate when I was doing all this stuff. I noticed I was 'bouncing high' with every 'would be' sprinting stride. Instead of great horizontal velocity on the track or coming down the runway, there was tons of vertical displacement in every stride. I'd get really tired and fizzle in anything over 55m speed endurance. Is that about how your guy experienced it, too?

[mortac8]

mortac8 on October 30, 2006 at 11:49 pm #56883

Well in high school I used it for basically 3 years straight (sophomore year thru senior year). There never was an extended time when I didn't use it during that period, though I did lay it down here and there for a week or two. I actually worked up to having 16-20 lbs in the vest at times, though logic says that is too much. Without having weightlifted at all yet, it helped to get my hops way up at that age. I also used it at the sectional and  State Meets themselves my senior year, for a 15-20 minute session right before we began jumping. It may be coincidence, but I ripped it off, ran down the runway, and PR'd in the long jump by 2 feet on that single effort.

Post-collegiately, the best structured plyo program I did was 12-15 weeks where I started in with the weight vest in week 3 or 4. It was amazing how it made me feel jumps-wise. Just like your guy, though, my top speed did stagnate when I was doing all this stuff. I noticed I was 'bouncing high' with every 'would be' sprinting stride. Instead of great horizontal velocity on the track or coming down the runway, there was tons of vertical displacement in every stride. I'd get really tired and fizzle in anything over 55m speed endurance. Is that about how your guy experienced it, too?

2 feet long jump PR!  Hah that's awesome.
Yep, my guy was 6.67 55m but 11.29 100 and 23+ 200m.

[saltojump5]

saltojump5 on October 30, 2006 at 11:50 pm #56884

Complex stuff helps tons for lower end power stuff, thus benefitting acceleration. I'm not so sure it helps as much with SSC/higher elasticity as I jump. A solo session of contrast plyos with & without an 8-10 lb. weight vest are unparalled for jumping like a kangaroo, in my experience. 
[quote author="utfootball4" date="1162222239"]
you really think that bc if u do someting like depth jumps it will help more top speed then acc, but most of ur jumps r focus on acc bc of the deep knee bend.

[/quote]

Yeah, I know that depth jumps/landings are more for top speed and contact stiffness in vertical pushes. Right now in GPP, the main focus is accel, so that's why I've been complexing that kind of thing. Depth jumps will be introduced later, but I think I'd rather do most of that kind of thing in non-complex form. I don't have extensive experience with complexing, just know that the deep knee bend stuff saw the biggest gains with the complexing last year when I tried it. I've got a good place for depth landings, actually, together with the other plyos that I do. I may return to doing some depth jumps/landings in complex form again this year. I guess I still feel that the complex brings along the max strength lift and refines it to applicable output in lower end power in sprints versus bringing it all the way to high speed on f-v curve. Just a guess, though. 

Have you had good results with depth jumps/working max velocity through complexing, Ut?

[saltojump5]

saltojump5 on October 30, 2006 at 11:57 pm #56885

2 feet long jump PR!  Hah that's awesome.
Yep, my guy was 6.67 55m but 11.29 100 and 23+ 200m.

Yeah, esp. since I was at 20'3 1/2" as a PR for 3 years straight. Finally hit 22'7" in the last 2 weeks of my high school career, and fouled a couple over 23'. The setup in route to peaking must have been the perfect coctail.

11.29 100m and 23+ 200m isn't too bad. Until very recently, I was 11.93 100m, 24+ 200m, 6.93 55m, but 23'3" LJ, 47'+ TJ, and lots of vert from the run. You can see why it was best to get with elitetrack for some additional speed and BALANCED training.

[saltojump5]

saltojump5 on November 1, 2006 at 1:32 pm #56886

***unloading week, final week of GPP***

Tues 10/31 *****afternoon session

warm-up A  30 min.

dynamic hurdle flexibility: 1×10 each direction bent knee, 1×10 each direction straight leg

5 x each leg of leg drives on wall

accelDev: 2x15m w/ 2:00 rec, 5x20m w/ 2:30 rec's (mixed starts throughout) {130m volume}

10 x 1st phase of TJ into sandpit

4 x 4-6 step approach TJ's with short walk-in (best attempt = 39'3" from 4 steps)

cool-down/static stretching 15 min.

Tues 10/31 *******night session

stationary bike 4 min, 3 x [bw squats/bunny hop bw squats, dynamic hip flexibility on wall, lateral jump rope w/ twisting hips] 6 min

abbreviated warm-up A  20 min. w/ TJ phase rehearsal

weights: power snatch  warm-up: [1×4 @ 60%, 1×4 @ 65%, 1×3 @ 70%]  target: [2×3 @ 80%, 1×2 @ 85% (155 lbs) w/ 3:00-5:00 rec's] {8 reps target %'s}

deadlift 1×5 @ 70%, 2×4 @ 75%, 1×3 @ 80% (335 lbs) w/ 4:00-5:00 rec's {16 reps}

alt. leg step-up jumps 2×10 w/ loaded barbell (on back), 1×10 bw only

core: hanging straight leg raises w/ 5 sec. static hold, standing Russian twists w/ plate, clocks

cool-down/static stretching 12 min.

notes: accels were fast, despite lethargy during the warm-up. 1st phase TJ work went great…really relaxed, technically sound, smooth passing, sweet swinging segments action. short approach TJ's were a bit upsetting…didn't feel bad, but I was too concerned about the take-off point that I couldn't get in the zone. next time I will take off from wherever I feel like it and, on the last couple of attempts, then maybe I'll have my buddy pull the tape measurer from where I take off. also, we're going to start filming this kind of stuff, because that has helped tons in the past. those crappy sluggish feelings set in again when it was time to lift. that all went away when I actually started w/ the weights. actually, deadlift was breaking off the ground and moving upward pretty quickly. circuit and core work tomorrow. 

[saltojump5]

saltojump5 on November 3, 2006 at 1:40 pm #56887

Wed 11/1
off

Thurs 11/2

warm-up C  25 min.

turnarounds: 2x4x45m @ 85% w/ 15 sec. rec. b/n reps & 3:00 rec. b/n sets {360m vol}

low/med intensity multi-jumps (45-60 sec. rec): 2×10 star jumps, 2×10 DL tuck jumps, 1×10 DL lateral squat jumps, 1×10 split squat jumps, 1×10 each leg SL heel to butt jumps, 1×10 alt. leg box step-up jumps, 1×10 each leg SL stair hops {110 contacts}

MB battles: SL continuous standing 12 lb. MB chest puts to partner 2×15 each leg

weights: hang clean  warm-up [1×4 @ 55%, 1×4 @ 60%]  target [2×3 @ 70%, 1×2 @ 75% (160 lbs) w/ 3 min. rec's] {8 reps target %}
walking lunges w/ overhead barbell 3×10 @ 100, 110, 120 lbs. w/ 2:00 rec. {30 reps}
stiff legged deadlifts 3×8 @ 180 lbs. w/ 2:00 rec. {24 reps}

cool-down/static stretching 15 min.

notes: felt hungry during workout, so that was on my mind. a bit short on energy as a result. overall, session was ok. nothing breakthrough, though that was not the intent today. reduced weight on overhead lunges this time around, to provide for better quality…I did them without a half step in b/n this time, but consecutively and flowing, w/ better control and stabilization. tempo or circuit tomorrow, holding steady at same volume. 

[saltojump5]

saltojump5 on November 4, 2006 at 9:34 am #56888

Fri 11/3

Warm-up B 25 min. w/ TJ phase rehearsal

GS/light weights circuit #2– 2×12 exercises, 10-12 reps most exercises, 30-45 sec. rec. b/n exercises & 3:30 b/n sets
pull-ups, pistols, SL stand alt. arm DB shoulder press, burpees, push-ups, step-ups w/ overhead barbell, lat. pull-downs, lunge extension walks, single arm bent over rows, MB overhead catch + hike, SL stand lat/front DB raises, windmills w/ DB's

Cool-down, static stretching 15 min.

notes: still felt hungry during workout, even though I've been eating all day. pulse was fast again. bw is holding steady at 181 lbs. have been eating healthfully, that is certain. maybe it's my ideal weight w/ my thick ass bone density. my waist has never been trimmer and I look all of 170 lbs. go figure. well if Carl Lewis could get it done at 200 lbs… anyway, we've got a need for speed tomorrow. should be good, then we'll hit the weights. so ready to pound heavier weights in SPP…have been shortchanging myself w/ the numbers I've been putting up. considering options for plyos/bounding/technique in SPP. will likely do some bounding early on, but more short approach jumps and max strength than in the past. after all, I've bounded across 13 years now. workouts have always been high volume up until last year, even during comp. It's time for a change, and maybe I can take a couple of lessons from Jonathan Edwards' training.

[saltojump5]

saltojump5 on November 6, 2006 at 11:56 am #56889

***testing day, final day of GPP***

Sat 11/4

warm-up A  30 min.

dynamic hurdle flexibility: 1×10 each direction bent knee, 1×10 each direction straight leg

5 x each leg of leg drives on wall

maxV: 2 x flying 10's, 5 x flying 20's w/ 3:00/5:30 rec's (25-30m accel. zone for all) {120m top end speed vol}
*flying 20's tested for fastest 10m split w/ speed trap timing gates; best result 10m split: 1.04 = ties best ever

weights: power clean (from ground) complexed: warm-up [1×4 @ 60%, 1×3 @ 65%]  target [2×3 @ 75%, 1×2 @ 80% (185 lbs) {8 reps target %}] w/ 2 x SLJ's (complexed w/ first 3 sets cleans); 4:00-5:00 rec. throughout
*SLJ's tested; best result = 10'2" (best ever = 10'10")

3/5 back squat 1×5 @ 65%, 2×4 @ 70%, 1×3 @ 75% (320 lbs) w/ 3:00-4:00 rec's {16 reps}

single leg hang clean (from ground) 1×4 @ 90 lbs, 1×4 @ 110 lbs, 1×4 @ 130 lbs w/ 2:00 rec. {12 reps}

cool-down/static stretching 15 min.

notes: felt more force application in sprints and weights today. felt strong throughout workout. I definitely know I can go much heavier w/ the weights, because I accidentally punched in my adam's apple twice w/ the barbell during pull on cleans @ 175 lbs & 185 lbs; that was a bit of a surprise! nice technique day planned for Monday, beginning of SPP. will videotape, but will keep that tape measure locked away for a long while (don't need the distraction). also, first day of our club program Monday; we'll see what kind of shape these kids show up in.  🙂

Sun 11/5
off

[utfootball4]

utfootball4 on November 6, 2006 at 12:48 pm #56890

not a bad slj.

[saltojump5]

saltojump5 on November 7, 2006 at 2:37 pm #56891

thanks. it's starting to feel pretty good.

[saltojump5]

saltojump5 on November 7, 2006 at 3:37 pm #56892

***week 12, first week of SPP***

Mon 11/6 *****afternoon session

warm-up A  30 min.

5 x each leg of leg drives on wall

accelDev/maxV: 2 x ins/outs (20-20-15) w/ 5:30 rec. {40m accel vol/30m top end speed vol}

short speed: 5 x approaches w/ 4:00-5:00 rec's {~185m vol}; used 120'6" approach distance w/ 6 step walk-in

5 x 1st phase of TJ into sandpit from short run-in

4 x 1st & 2nd phases of TJ into sandpit (hop-steps) from short run-in

6 x 6-8 step approach TJ's with short walk-in (no measurements taken, but they were pretty sweet)

cool-down/static stretching 15 min.

Mon 11/6 *******night session

stationary bike 4 min, 3 x [bw squats/bunny hop bw squats, dynamic hip flexibility on wall, lateral jump rope w/ twisting hips] 6 min

abbreviated warm-up A  20 min.

weights: power clean & split jerk  warm-up [1×2 @ 65%, 1×2 @ 70%]  target [1×2 @ 80%, 2×2 @ 85%, 1×2 @ 90% (205 lbs) w/ 4-6 min. rec's {equiv. 12 reps target %}]

3/4 back paused jump squat (5 sec. hold) 1×5 @ 45%, 2×4 @ 50% (215 lbs) w/ 3:30 rec.

3/5 back squat 2×3 @ 80%, 1×3 @ 85% (365 lbs) w/ 4:00-5:00 rec's {22 total reps squatting}

single arm barbell split snatch (from ground) 1×4 @ 100 lbs, 1×4 @ 110 lbs, 1×1 @ 120 lbs, fail, fail, 1×3 @ 110 lbs {12 reps}

cool-down/static stretching 12 min.

notes: toughest day of the week. 2 hrs afternoon + 2 hrs night. speed really didn't come out today, probably on account of my big day just 2 days ago, Saturday. glad to be starting things off on Mon now; this will let me actually unwind by Sat night now, as week's end. short approach TJ's = good! overcame some lethargy w/ a shot of super relaxation, and let my body do what it was meant to do on these. felt like a well-postured rag doll, going w/ the flow of the jumps, and hitting all the right positions. weights were good tonight. latter end of the session started to wear on me a bit. single arm split snatches were a rush again! pushed the envelope a bit out to 120 lbs, where I finally met my match after the first make. weather will be glorious tomorrow, upwards of 65 degrees; will be able to go outside for some easy 100's, now dropping 100m from total vol. I think I fried my central motor cortex today  :wow:     

[saltojump5]

saltojump5 on November 8, 2006 at 12:20 pm #56893

Tues 11/7

warm-up B 20 min.

ext. tempo @ 75% (on indoor track today): 16x100m @ 14.6-15.4 sec. w/ 1:30 rec {1600m vol}

cool-down/static stretching 15 min.

notes: I was stroking the tempo today. hadn't intended to go @ 75%, but 70%. regardless of fact oval was tight and carpeted, it came easily today. I am running from the hips now. I figured since it felt like a walk in the park, hey why not? 75% was still easy, so I'm guessing my estimated PR has reset itself for the better. maybe I was at 70% after all. probably don't need so much for the rest period. tempo is much easier than the circuits I've been doing. contrast resisted weight vest/unresisted runs tomorrow, hurdle hops with & without weight vest (my favorite  :thumbup:) and weights tomorrow. time for some Bulgarian split squats  :bigsmile:   

[utfootball4]

utfootball4 on November 9, 2006 at 12:32 pm #56894

btw ur complex sets have u ever measured ur slj?

[saltojump5]

saltojump5 on November 9, 2006 at 12:54 pm #56895

Wed 11/8

warm-up C 25 min.

resisted runs/short speed: 2x30m vest & chute and 2x30m chute (both w/ 20m buildup zone) , 2x30m vest-4 pt. stance starts, 2x30m unresisted-lying prone starts @ 100% w/ 2:00-3:30 rec's {240m vol}

DL hurdle hops (consecutive): 4×6 w/ vest, 2×6 unresisted w/ 2:00 rec.

weights: split snatch (from floor)  warmup [1×3 @ 70%]  target [1×3 @ 75%, 2×3 @ 80%, 1×3 @ 85% (155 lbs) w/ 3:00-4:00 rec's {12 reps target %}]

Bulgarian split squats 3×5 each leg @ 30% est. squat SRM (135 lbs) w/ 2:00-3:00 rec. {30 reps}

DB push press 3×5 @ 45 lb DB's, 55's, 50's

cool-down/static & dynamic stretching 20 min.

notes: my buddy and I raced during the weight vest only and unresisted sprints. Man that feels sweet when the parachute and vest come off! I swear we were dipping! could be my mind playing tricks on me, but it seemed we were exploding from the start, applying more force than usual to the track, and dancing away  :dance:  from all naysayers. depending on who called the start, first I was blazin' w/ him on my coattails, then I on his  🙄  it was fun! hurdle hops were OK, have done better in the past. split squats were easier at that weight than I remember them, and there was more stability and balance. easy and fast day. got in and out. circuit tomorrow (may try Jonathan Edwards'!) 

[saltojump5]

saltojump5 on November 9, 2006 at 12:59 pm #56896

btw ur complex sets have u ever measured ur slj?

twice. once later in the season last year, as it was complexed w/ heavy snatches…it was 10'6" that day and felt sweet. second time was just last Saturday, what you saw complexed…that was 10'2".

I see you are complexing deadlift w/ 2xSLJ right now. How is that going for you?

[utfootball4]

utfootball4 on November 9, 2006 at 1:05 pm #56897

10'2 isn't bad, r u running before those strength workouts. bc as you know other activities really effect the slj.

[saltojump5]

saltojump5 on November 9, 2006 at 1:10 pm #56898

yes, usually. Sat. also was that way, with a long warm-up/drills and 7 flying sprints. took a 6-8 minute break, and then started the complexing.

How's yours coming along?

[utfootball4]

utfootball4 on November 9, 2006 at 1:11 pm #56899

only time will tell how my training is going.  i never been a huge slj guy more vj.

[saltojump5]

saltojump5 on November 9, 2006 at 1:13 pm #56900

when is your first scheduled race?

[saltojump5]

saltojump5 on November 10, 2006 at 12:44 pm #56901

Thurs 11/9

Warm-up B 30 min.

Jonathan Edwards GS/body weight circuit– 2 sets of 15 exercises, minimal rec. b/n exercises & 3:00 b/n sets:

20 push-ups, 12 lying hip lifts, 12 each arm seated MB twist and throw, 12 x 5 sec. body bridging from floor-to-box (upper hamstrings), 24 contacts octagonal jumps, 8 x 10 sec. supine & prone handstand isometric core stabilizers, 20 twist crunches, 10 supermans w/ 5 sec. hold, 24 treadmills, 20 crunches, 10 glute-ham raise (lower hamstrings), 10 paused pogos for height, 15 bench dips, 12 each arm SL stand (on ball of foot) sweeping single arms (didn't have wobble board, so substituted exercise), 10 split squat leg exchange jumps 

Cool-down, static stretching 15 min.

notes: ok, I can dig this circuit. I think I misinterpreted the octagonal jumps, and didn't jump to the outside of the octagon. man, I think I slightly strained upper butt during the warm-up. I was distracted, having to talk to someone, lost my focus, and then re-warmed up. It got me out of the flow of things, and I felt the little stinger during the hamstring back pedal. it probably has to do with some underlying tightness up in the there from Bulgarian split squats yesterday. got through it fine and did the circuit w/out discomfort. it just feels a little peculiar once I cool down. high powered plyometrics tomorrow, with some bounding. will include some TJ technique (higher speed 1st phase) and a LLR-LLR-LLR sequence. I'm looking to go only 4 weeks this year w/ this extended bounding (10 contacts a pop) and repeat combination jumps to pit. After that, the focus is short approach jumps, box jumps, depth landings, etc. for a spell, and then seeing through the continuation of the short approach jumps & 12 week period of max strength weights, whereby they'll truly undulate. Good things are bound to unfold here.   

[saltojump5]

saltojump5 on November 11, 2006 at 1:22 pm #56902

Fri 11/10

warm-up A  30 min.

power plyos (2:00-2:30 rec b/n each set): 2×10 consecutive DL vertical jumps, 2×10 consecutive SL vertical jumps (each leg twice), 2×10 split squat leg exchange jumps, 2×10 LLR-LLR-etc (from short run-in) to sandpit, 2×10 alt. leg  bounding (from short run-in) to sandpit, 5 x 1st phase TJ to sandpit (from higher speed run-in) {125 contacts}

accelDev/short speed: 20m, 30m, 40m, 50m @ 100% w/ 2:30, 3:30, 4:30 rec's {140m vol}

cool-down/static stretching 15 min.

notes: ok guys, I'm not going to lie to you…legs were a little tired from the get-go. this was to be expected in the 5th day of the week, during new mesocycle. I'll adapt in a jiffy and see it through, only to be a stronger jumps warrior on the other side. I see the light at the end of the tunnel  :eureka: oh, and I couldn't figure out how to bound now. I go single arms with TJ's now, but it was all jacked up with the bounding. I've been so used to getting somewhere w/ double arms w/ the extended bounding. you can't go over the top single arm and then reset for another arm exchange. I couldn't remedy my little problem, so I settled for double arms. Also, having started already with some smooth short approach TJ's a few weeks ago, bounding was just too slow and awkward. timing was off. actually, if this stays jacked up next week, I'll just ditch it for another short approach jumps session + weights. my jumps coach from college is getting married tomorrow, so it's  :dance: :dance: :dance: tomorrow night. I'm thinking of giving him  $50' and a bit of  :bouncing: as a gift. 

[saltojump5]

saltojump5 on November 14, 2006 at 1:24 pm #56903

***week 13, second week of SPP***

Mon 11/13 *****afternoon session

warm-up A  30 min.

5 x each leg of leg drives on wall

accelDev/maxV: 2 x ins/outs (20-20-15) w/ 5:30 rec. {40m accel vol/30m top end speed vol}

short speed: 5 x approaches w/ 4:00-5:00 rec's {~185m vol}; used 121'6" approach distance (18 steps) w/ 4 step walk-in (136'0")

5 x 1st phase of TJ into sandpit from a tad bit longer than short run-in

4 x 1st & 2nd phases of TJ into sandpit (hop-steps) from short run-in

5 x 6-step, 2 x 8-step approach TJ's with short walk-in (I broke the rules and measured one of the 8-step TJ's; it was 43'1", and it was a really low-speed run-in)

cool-down/static stretching 15 min.

Mon 11/13 *******night session

stationary bike 4 min

abbreviated warm-up A  20 min.

weights: power clean & split jerk  warm-up [1×2 @ 65%, 1×2 @ 70%]  target [1×2 @ 80%, 2×2 @ 85%, 1×2 @ 90% (205 lbs) w/ 4-6 min. rec's {equiv. 12 reps target %}]

3/4 back paused jump squat (5 sec. hold) 1×4 @ 45%, 2×4 @ 50% (215 lbs) w/ 3:30 rec.

3/5 back squat 2×3 @ 80%, 1×2 @ 85% (365 lbs) w/ 4:00-5:00 rec's {21 total reps squatting}

single arm barbell split snatch (from ground) 1×4 @ 100 lbs, 1×4 @ 110 lbs, 2 fails @ 120 lbs, 1×4 @ 110 lbs {12 reps}

cool-down/static stretching 12 min.

notes: basically the same workout as last Monday. now, in SPP as things get tougher, this is the first time this macro that I've needed to keep things the same for a couple of weeks in order to get used to the workouts. things went very well for most of the two sessions today. ins/outs and approaches were much faster this week and technically sound. short approach TJ's felt awesome. I think I finally get the event, and that is a good thing. I was carrying very little speed into the takeoff, just little steps, but managed to sail pretty far, esp. considering the nature of the workouts lately in SPP. legs aren't as fresh as they will be come 'the day'. power clean & jerk went up much easier than last week with the same loads. still managed to punch in my adam's apple on the pull at 90%. as ut noted in another thread, though, something had to give…and that was the back squat. it was much tougher today. I'm pissed at it, cuz I was planning on pushing 90% on that, but almost failed at 85%. I will back off and make sure I don't come that close to failure again anytime soon. will lower my est. SRM for now. single arm snatch weights also went flying w/ a couple of fails. I live to see the day 135 goes overhead in one hand. that will be gratifying w/ a big dog on each side. might actually scare some people for once.  :bigsmile:

[saltojump5]

saltojump5 on November 15, 2006 at 1:29 pm #56904

Tues 11/14

warm-up B  25 min.

ext. tempo @ 70% (on indoor astro-turfed track today): 8x200m @ 31.4-32.4 sec. w/ 2:00 rec. b/n all: {1600m vol}

cool-down/static stretching 15 min.

notes: knees were sore from TJ's yesterday. I warmed up to the occasion anyhow, so that ended up being fine. I reduced the recovery time today over the last time w/ 200's, and adjusted a bit the target times, since they were done indoors vs. outdoors this time around. maybe it is better to be favoring circuits over tempo, but I'll tell you what, my body & mind were suggesting tempo today, so I pacified them. actual workout felt good today. I'll be going on a feeling more and more in these coming days…and that is a welcomed thing now. 

[saltojump5]

saltojump5 on November 16, 2006 at 12:18 pm #56905

Wed 11/15

warm-up C 25 min.

resisted runs/short speed: 2x30m vest & chute and 2x30m chute (both w/ 20m buildup zone) , 2x30m vest-4 pt. stance starts, 2x40m unresisted-lying prone starts @ 100% w/ 2:00-4:30 rec's {260m vol}

DL hurdle hops (consecutive): 4×6 w/ vest, 2×6 unresisted w/ 2:30 rec.

weights: split snatch (from floor)  warmup [1×3 @ 60%, 1×3 @ 65%]  target [1×3 @ 75%, 2×3 @ 80%, 1×3 @ 85% (155 lbs) w/ 3:00-4:00 rec's {12 reps target %}]

Bulgarian split squats 3×5 each leg @ 30% est. squat SRM (135 lbs) w/ 2:00-3:00 rec. {30 reps}

DB push press 3×5 @ 55 lb DB's

cool-down 10 min, but neglected the stretching.  :no:

notes: I feel I'm starting to put myself into the hole now. today wasn't so great. knees were sore still. actually, body was sore and sluggish altogether. Monday's workout is definitely getting to be too much, cuz my CNS sucks right now. I felt a bit dizzy and worn out. Also 30m sprints made me want to puke. I've got a head cold too. my buddy beat me for the first time in sprints. hurdle hops were a chore. lift felt good though, without the impact forces. I am considering dropping the squats from Monday for now. also, I may lengthen my micro to 9 or 10 days to get the same amount of work done, just having extra rec. days. I need not be restricted by wedging a micro into a strict 7 day plan. will re-evaluate, tweak the plan just a little bit, and RECOVER! It will feel great on the other side. damn SPP is tough.

[utfootball4]

utfootball4 on November 16, 2006 at 12:31 pm #56906

ur training needs some work

[saltojump5]

saltojump5 on November 16, 2006 at 12:34 pm #56907

what do you see?

[saltojump5]

saltojump5 on November 16, 2006 at 12:35 pm #56908

I think it's the triple jumping + squats on Monday that's kicking my ass.

[saltojump5]

saltojump5 on November 21, 2006 at 11:24 am #56909

***week 14, third week of SPP***

Mon 11/20 *****afternoon session

warm-up A  30 min.

dynamic hurdle flexibility: 1 x 10 each side bent knee, 1 x 10 each side straight leg

5 x each leg of leg drives on wall

accelDev/maxV: 2 x ins/outs (20-20-15) w/ 5:30 rec. {40m accel vol/30m top end speed vol}

short speed: 5 x approaches w/ 4:00-5:00 rec's {~185m vol}; used 122'0" approach distance (18 steps) w/ 4 step walk-in (136'6")

weights: power clean & split jerk  warm-up [1×2 @ 65%, 1×2 @ 70%]  target [1×2 @ 80%, 1×2 @ 85%, 2×2 @ 90% (205 lbs) w/ 4-6 min. rec's {equiv. 12 reps target %}]

5 x 1st phase of TJ into sandpit from a tad bit longer than short run-in

3 x 1st & 2nd phases of TJ into sandpit (hop-steps) from short run-in

5 x 6-8-step approach TJ's with short walk-in

cool-down/static stretching 10 min.

Mon 11/20 *******night session

hodgepodge warm-up  20 min.

weights: 3/4 back paused jump squat (5 sec. hold) 1×4 @ 45%, 2×4 @ 50% (215 lbs) w/ 3:30 rec.

3/5 back squat 2×3 @ 70%, 1×3 @ 75% (320 lbs) w/ 3:00-4:00 rec's {21 total reps squatting}

single arm barbell split snatch (from ground) 1×4 @ 100 lbs, 1×4 @ 110 lbs, 1×4 @ 120 lbs  :thumbup:  {12 reps}

2 reps SVJ on wall w/ chalk (best mark of year), 3 reps SLJ on carpet (departure & landing) (best mark of year = 10'5")

single arm barbell split snatch (from ground) 1×2 @ 110 lbs

cool-down/static stretching 12 min.

notes: 4 days off (Thurs-Sunday) did a body good. knees were still a bit sore though (I remember the knee soreness from this summer when I was jumping the good jump, but it soon passed.) speed was very good today; elasticity has returned. had to throw clean & jerk in before the TJ technique, because maintenance guys decided to paint in the land of the jumper when we wanted to go with the technique work. it was ok though, cuz the power really transferred from the olys to the TJ's once we could get in there. clean & jerks went up piece of cake. CNS must be sharp again. 1st phase TJ was nice and smooth. 1st and 2nd phase (hop-steps) of TJ were superb; I think I exploded into the best 2nd phase ever for that drill, achieving good length and, surprisingly, nice height. just ripped it. short approach TJ's were fair. could have been better, but I felt rushed and didn't focus cuz our club session was about to begin. I dropped back squats down to 70-75% today and that felt good…something I should have been doing all along, in true undulation fashion; will stick to that idea from now on, since it's not good for me to jack up values for all exercises simutaneously. single arm bb split snatches were finally conquered at 120 lbs. today. threw in some VJ's and SLJ's for good measure, which were nice and gratifying w/ year bests. followed it up w/ a couple more sa bb split snatches, which shot right up with authority. I am going more on a feeling, like I say. This was right today. 4 days off when needed has always been a magic charm.  :bigsmile: 

[saltojump5]

saltojump5 on November 22, 2006 at 12:39 pm #56910

Tues 11/21

warm-up B  25 min.

general strength/light weights circuits 1 x circuit1 & 1 x circuit2 (30-45 sec. rec. b/n exercises & 3:00 rec. b/n sets):

circuit1
1. 20 bench dips  2. 12 overhead MB squats 3. 5 x each direction/each leg SL stand lateral/front DB raises 4. 12 squat thrusts 5. 20 SL stand sweeping single arm 6. 12 kneeling MB chest passes 7. 10 burpees 8. 12 x each arm single arm bent over rows 9. 12 x each leg SL stand anterior reach w/ DB's 10. 12 lat. pull-downs 11. 10 x each leg MB knee throws (from 2 point stance) w/ lunge

circuit2
1. 11 pull-ups 2. 6 x each leg SL squats (pistols) 3. 10 x each arm alt. arm dumbbell press 4. 10 burpees 5. 12 decline push-ups 6. 12 x each leg step-ups 7. 12 lat. pull-downs 8. 20 contacts walking lunges 9. 12 x each arm single arm bent over rows 10. 10 MB overhead catch & b/n legs hike 11. 5 x each direction/each leg SL stand lateral/front DB raises 12. 20 windmills w/ DB's

notes: felt fine today. I've noticed that throughout my training, since August's start through now, I've continued to be a bit sore generally every day. In the past, when I went several weeks or months before changing things up, I wasn't sore, of course. maybe this mild soreness is good now, in line w/ principles of always keeping the body guessing and introducing different stimuli to the workouts for adaptation. overall, it hasn't hindered progress too much. who knows if it's ideal? all I know is come February, all-out elasticity will be back as volume will be very low, and rest at a premium…no split sessions, but an hour and a half session at the most for the day…no more heavy squats, only olys…triple jumping…and a time to perform. 

[saltojump5]

saltojump5 on November 23, 2006 at 12:03 pm #56911

Wed 11/22

warm-up C 30 min.

5 x each leg of leg drives on wall

resisted runs/short speed: 2x30m vest & chute and 2x30m chute (both w/ 20m buildup zone), 2x30m vest-4 pt. stance starts, 2x30m unresisted-lying prone starts, 2x40m unresisted-walk-in starts @ 100% w/ 2:00-5:00 rec's {320m vol}

weights: split snatch (from floor)  warm-up [1×3 @ 60%, 1×3 @ 65%]  target [1×3 @ 80%, 1×3 @ 85%, 2×2 @ 90% (170 lbs), 1×2 @ 85% w/ 4:00-6:00 rec's {12 reps target %}]

Bulgarian split squats 3×5 each leg @ 135, 145, 155 lbs. w/ 2:30 rec. {30 reps}

DB push press 3×5 @ 50's, 55's, 50's w/ 2:30 rec. {15 reps}

cool-down/static stretching  15 min.

notes: all went well today. sprints were fast and, w/ split snatch, worked up very near to my old PR. took out those hurdle hops (too close to Monday's TJ's) & will do them on Fri instead to replace some of the bounding. that allowed me to throw in a couple extra sprints today & to feel good in jacking up the intensity on those snatches. left the session today w/ the knees feeling good, as a result. to that, my body salutes a triple  :thumbup:  :thumbup:  :thumbup:

[utfootball4]

utfootball4 on November 23, 2006 at 9:17 pm #56912

did u time any of those 30's

[saltojump5]

saltojump5 on November 23, 2006 at 10:46 pm #56913

no, my buddy and I were racing each other. actually, that is a good idea. we could race each other in lanes 1 and 3, and position the gates in lane 2 to get a time on both of us. with the adrenaline, I'm sure we're going faster when it's a race; we're not as passive as when we've tested solo.

thanks for the reminder. we should time those next week. we're trying to get in the habit of testing every 4th week.

[utfootball4]

utfootball4 on November 23, 2006 at 11:18 pm #56914

no, my buddy and I were racing each other. actually, that is a good idea. we could race each other in lanes 1 and 3, and position the gates in lane 2 to get a time on both of us. with the adrenaline, I'm sure we're going faster when it's a race; we're not as passive as when we've tested solo.

thanks for the reminder. we should time those next week. we're trying to get in the habit of testing every 4th week.

yeh u should run at least 3.8.

[saltojump5]

saltojump5 on November 25, 2006 at 12:24 pm #56915

Fri 11/24

warm-up C  25 min.

power plyos (2:00-2:30 rec b/n each set): 2×10 consecutive DL vertical jumps, 2×10 consecutive SL vertical jumps (each leg twice), 2×10 split squat leg exchange jumps, 2×10 frog jumps, 2×10 alt. leg  bounding (from short run-in), 5 x  slam dunks (from short run-in) {125 contacts}

short speed: 6 x 30m (from short walk-in) w/ 3:30 rec. {180m vol}

cool-down/static stretching 15 min.

core B: 10 hanging tuck leg raises w/ 5 sec. static hold, 15 twist crunches w/ alt. leg extension, 12 crunches w/ alt. leg extension, 15 sit-up MB tosses, 60 sec. straight leg seated progressive recline, 70 flutter kicks, 20 DL Eagles, 20 clocks, 10 x each side standing MB twist toss, 40 stooped Russian twists w/ 35 lb. plate, 15 each side of side-ups, 3 x 12 supermans w/ 5 sec. static hold

notes: had to work out elsewhere today, so I didn't have the hurdles for the hurdle hops. power plyos went pretty well, but my rt. knee was hurting again (just underneath and a bit to the rt. of patella), set off this time with the consecutive SL vertical jumps. the discomfort originally began a couple of weeks ago with the short approach TJ's. I will move Monday's TJ's to Friday or maybe even Saturday to replace the power plyos, leaving just 1 jumping session next week  :biggrin: That way, my legs will be super fresh to get a nice mark on those 6-8 step TJ's. Actually, from here on out I could do quite well with just 1 quality jumps/plyo session per week. that has always worked the best in the past. next week is going to be fun with the testing and all. Monday, I'll be timing the last 10 meters of the approach, as well as getting some timed flying 30's in to compliment the approaches. Without the TJ's in there, that should open the door to really go after the clean and jerk. 

[saltojump5]

saltojump5 on November 26, 2006 at 12:30 pm #56916

Sat 11/25

warm-up B 25 min. 

gs circuit: 2 sets w/ minimal rec. b/n each exercise & 1:30 rec. b/n each set

1.  10 Pushups
2.  20s Prone Stability
3.  20 sit-ups
4.  10 Lateral Ankle Hops
5.  20 Mountain Climbers
6.  20s Left Lateral Stability
7.  15 Leg Lifts
8.  8 Split Squat Jumps
9.  8 Side Lunges
10.  20s Right Lateral Stability
11.  15 Russian Twist Sit-ups w/ medball
12.  8 Burpees w/pushup
13.  15 Medball overhead Presses
14.  20s Medball Overhead hold
15.  15 bench lraises
16.  10 front to back hop
17.  8 Lunges
18.  20s Pushup stability
19.  15s Superman stability
20.  5-5-5 Squats/jump squats/reactive squats

cool-down/static stretching 15 min.

[saltojump5]

saltojump5 on November 26, 2006 at 12:34 pm #56917

yeh u should run at least 3.8.

hand time or with laser timing gates? the latter would be blazing!

[utfootball4]

utfootball4 on November 26, 2006 at 12:41 pm #56918

[quote author="utfootball4" date="1164304109"]
yeh u should run at least 3.8.

hand time or with laser timing gates? the latter would be blazing!
[/quote]

yeh, 3.8ht would still give u bout 6.5's 55m at least.

[saltojump5]

saltojump5 on November 28, 2006 at 2:01 pm #56919

***week 15, 4th week of SPP***
TESTING WEEK, UNLOADING WEEK

Mon 11/27

warm-up B 20 min.

ext. tempo @ 70% (on astro-turfed indoor track today): 14x100m @ 14.6-15.4 sec. w/ 1:15 rec {1400m vol}

cool-down/static stretching 15 min.

notes: those painters were back  :no:  we couldn't get onto the rubber straightaway for sprinting/testing today :splat:. time was slipping away and we didn't know what to do  :puzzled: …so we turned today into a tempo day  :eureka:. it is actually a blessing in disguise  :thumbup:  because my rt. knee discomfort has been subsiding, and a couple extra days rest from sprinting/jumping should heal it completely. tomorrow will be off, as if it were Sun. Wed will be resisted runs w/ 30m crouch test/SLJ test. Fri will be jumps technique/approaches w/ 30m fly test/VJ test & clean & jerk prowess  :wow:. 

[saltojump5]

saltojump5 on November 30, 2006 at 1:09 pm #56920

WOOOOOOOOO!!!!!

[saltojump5]

saltojump5 on November 30, 2006 at 1:10 pm #56921

:dance: I'm saying  :dance:

[saltojump5]

saltojump5 on November 30, 2006 at 1:23 pm #56922

Wed 11/29

warm-up A 30 min.

unresisted runs 30m test-4 pt. stance crouch start (2 trials, no blocks, speed trap timing gate timed) 5:00 rec. best result: 4.03 sec.= ties 2nd best ever (best =4.02 last season in comp. phase)

resisted runs/short speed: 2x30m vest & chute and 2x30m chute (both w/ 20m buildup zone) w/ 2:00 rec's
2x30m vest (8 lbs)-4 pt. stance starts (timing gates timed: 4.09 sec. best result) w/ 4:00 rec.

unresisted runs–revisited–30m test-4 pt. stance crouch start (4 trials, no blocks, speed trap timing gate timed) 4:00-5:00 rec's; best result: 3.98 sec.= best ever!!!  :dance: new PR by .04  (also had a 4.00 on final run) {360m vol}

weights: power snatch (from floor) complexed:  warm-up [1×3 @ 60%, 1×3 @ 65%]  target [1×3 @ 70%, 1×3 @ 75%, 1×3 @ 80%, 1×3 @ 85% (165 lbs) {12 reps target %} w/ 2 x SLJ test after each target set of ps] 3:00 rec. after both ps & SLJ

SLJ test (8 trials) best result: 10'7" (best ever = 10'10")

notes: I re-confirmed that I get faster when I go from resisted runs to unresisted sprints. I have always responded well to resisted work, ie w/ weight vest (sprints, plyos, etc). My theory holds. 4.03 before doing resisted. 3.98 after resisted, coming on the 10th sprint. same .04-.05 drop happened last year, going from a few resisted runs to unresisted flying sprints. likewise, resisted (weight vest)-to-unresisted power plyos has always got me going like none other. I should remember to be true to the type of training that my body responds best to. today served as a reminder. SLJ was nice, that coming on the 1st trial. didn't cool down or stretch…club program was starting. will have to work out the kinks tomorrow and w/ Jonathan Edwards' circuit.   

[mortac8]

mortac8 on November 30, 2006 at 6:14 pm #56923

Salto,

Were the 30m from a touchpad start or the 3-beep start?  Good job overall!

[saltojump5]

saltojump5 on December 1, 2006 at 12:00 am #56924

Neither. Our touchpad has been broken for 3 yrs. We've been having to put another set of timing gates at the start line, lower them, and have our first movement break the beam and start the clock. I suppose this could be an advantage over the touchpad or 3-beep start (what do you think the discrepancy would be?). Anyhow, my previous bests were also timed this way, so they compare to my latest. Friday we will test the 30m fly, which is a better gauge of where we're really at for horizontal jumps betterment.

[mortac8]

mortac8 on December 1, 2006 at 1:42 am #56925

3 beep start is prob about .15 or so slower than touchpad.  A beam start might be a couple hundredths faster than a touchpad would be. 

Didn't Jonathan Edwards time his 30m runs in a similar manner to you?  Something like a 3m "run-in" to the first beam then go.

[utfootball4]

utfootball4 on December 1, 2006 at 2:14 am #56926

thats a powerful slj. u ran 2×30 with a vest and ran 4.0+

[saltojump5]

saltojump5 on December 1, 2006 at 10:41 am #56927

Didn't Jonathan Edwards time his 30m runs in a similar manner to you?  Something like a 3m "run-in" to the first beam then go.

Yeah I think I remember seeing that. That would explain his blazing fast 30m times he had in there. 3.5_ to 3.7_ I think I saw. I didn't use any run-in, though. When I came up into the set position, I was right at the beam, and actually accidentally triggered it prematurely a few times.

[saltojump5]

saltojump5 on December 1, 2006 at 10:45 am #56928

thats a powerful slj. u ran 2×30 with a vest and ran 4.0+

Cool, thanks. It's weird how I usually get faster/more explosive in the later rounds. Vest was only 8 lbs, though, so it wasn't like I was hauling a piano…felt much lighter than the 20 lbs. I used to load it up with. On the SLJ, I think those paused jump squats at 50% est. SRM of squat have really been helping.

[utfootball4]

utfootball4 on December 1, 2006 at 10:50 am #56929

[quote author="utfootball4" date="1164919489"]
thats a powerful slj. u ran 2×30 with a vest and ran 4.0+

Cool, thanks. It's weird how I usually get faster/more explosive in the later rounds. On the SLJ, I think those paused jump squats at 50% est. SRM of squat have really been helping, cuz I actually leave the ground on those when pounding 'em.
[/quote]

so u think paused jsq has helped ur slj, i use to do those.

[saltojump5]

saltojump5 on December 1, 2006 at 10:55 am #56930

Yes, I really do. That, and the observation that the reactive jump squat gave my kids huge gains in the 30m last year. Did you like paused jsq? It seems your current line of thinking is that max strength will benefit more than strength-speed 50% stuff. Your body has responded better to higher percentages max strength across more cycles, no?

[utfootball4]

utfootball4 on December 1, 2006 at 10:55 am #56931

how can u run same time with a weighted vest on

[saltojump5]

saltojump5 on December 1, 2006 at 10:58 am #56932

What? I didn't. it was .09-.11 slower, plus it was only 8 lbs. (albeit floppy).

[utfootball4]

utfootball4 on December 1, 2006 at 10:59 am #56933

Yes, I really do. That, and the observation last year that the reactive jump squat gave my kids huge gains in the 30m last year. Did you like paused jsq? It seems your current line of thinking is that max strength will benefit more than strength-speed 50% stuff. Your body has responded better to higher percentages max strength across more cycles, no?

the paused jsq really help my start bc with the paused jsq u r starting from a paused position.  not sure what u mean by the strength speed comment, bc if u look at my program i do lots of ol's each training session and dont forget nothing can bet jumps, sprints and throws..  so r u saying i need more strength speed stuff??

[utfootball4]

utfootball4 on December 1, 2006 at 11:00 am #56934

i just find this odd,  unresisted runs 30m test-4 pt. stance crouch start (2 trials, no blocks, speed trap timing gate timed) 5:00 rec. best result: 4.03 sec.= ties 2nd best ever (best =4.02 last season in comp. phase)

resisted runs/short speed: 2x30m vest & chute and 2x30m chute (both w/ 20m buildup zone) w/ 2:00 rec's
2x30m vest (8 lbs)-4 pt. stance starts (timing gates timed: 4.09 sec. best result) w/ 4:00 rec.

[saltojump5]

saltojump5 on December 1, 2006 at 11:04 am #56935

the paused jsq really help my start bc with the paused jsq u r starting from a paused position.  not sure what u mean by the strength speed comment, bc if u look at my program i do lots of ol's each training session and dont forget nothing can bet jumps, sprints and throws..  so r u saying i need more strength speed stuff??

No, sorry. I forgot about olys. I was just referring to threads I've seen that debate the heavy squat vs. lighter speed squats, etc… I don't really disagree w/ you. I've grown to be a big fan of max strength. You said you used to do paused jump squats, so I was wondering if there was any particular reason you don't anymore.

[utfootball4]

utfootball4 on December 1, 2006 at 11:05 am #56936

No, sorry. I forgot about olys. I was just referring to threads I've seen that debate the heavy squat vs. lighter speed squats, etc… I don't really disagree w/ you. I've grown to be a big fan of max strength. You said you used to do paused jump squats, so I was wondering if there was any particular reason you don't anymore.

i would rather do jump squats, my starting strength is great.

[saltojump5]

saltojump5 on December 1, 2006 at 11:07 am #56937

i just find this odd,  unresisted runs 30m test-4 pt. stance crouch start (2 trials, no blocks, speed trap timing gate timed) 5:00 rec. [b]best result: 4.03 sec[/b].= ties 2nd best ever (best =4.02 last season in comp. phase)

resisted runs/short speed: 2x30m vest & chute and 2x30m chute (both w/ 20m buildup zone) w/ 2:00 rec's
2x30m vest (8 lbs)-4 pt. stance starts ([b]timing gates timed: 4.09 sec. best result)[/b] w/ 4:00 rec.

what is odd about it?

[utfootball4]

utfootball4 on December 1, 2006 at 11:09 am #56938

[quote author="utfootball4" date="1164951054"]
i just find this odd,  unresisted runs 30m test-4 pt. stance crouch start (2 trials, no blocks, speed trap timing gate timed) 5:00 rec. [b]best result: 4.03 sec[/b].= ties 2nd best ever (best =4.02 last season in comp. phase)

resisted runs/short speed: 2x30m vest & chute and 2x30m chute (both w/ 20m buildup zone) w/ 2:00 rec's
2x30m vest (8 lbs)-4 pt. stance starts ([b]timing gates timed: 4.09 sec. best result)[/b] w/ 4:00 rec.

what is odd about it?
[/quote]

dude 8lb vest and u only ran a lil slower, i dont know.

[saltojump5]

saltojump5 on December 1, 2006 at 11:12 am #56939

loads really don't affect my power much. I actually am tricked into more force application, instead of chicken steps. shizzle I was jumping at 195 lbs bodyweight in college after my injury, so now 179 lbs + 8 lbs. still = 187 lbs. ha ha.

[utfootball4]

utfootball4 on December 1, 2006 at 11:13 am #56940

loads really don't affect my power much. I actually am tricked into more force application, instead of chicken steps. shizzle I was jumping at 195 lbs bodyweight in college after my injury, so 179 lbs + 8 lbs. still = 187 lbs. ha ha.

u should run a 60m dash in jan.

[saltojump5]

saltojump5 on December 1, 2006 at 11:14 am #56941

hell no, that race give me shame.

[utfootball4]

utfootball4 on December 1, 2006 at 11:15 am #56942

hell no, that race give me shame.

why, if u run the 30m in those times u should do just fine in the 55 and 60m…

[saltojump5]

saltojump5 on December 1, 2006 at 11:17 am #56943

check it out, maybe 30m times were faster, even w/ vest, b/c my buddy was over a lane and a half w/ his weight ves, outside of the timers (not getting timed), but racing me. When you race each other, it's always faster. try getting a 30m laser on yourself when adrenaline rushes over you. you'll dip I bet.

[utfootball4]

utfootball4 on December 1, 2006 at 11:18 am #56944

check it out, maybe 30m times were faster, even w/ vest, b/c my buddy was over a lane and a half w/ his weight ves, outside of the timers (not getting timed), but racing me. When you race each other, it's always faster. try getting a 30m laser on yourself when adrenaline rushes over you. you'll dip I bet.

but still u should be able to run 6.4-6.6 at the very least in the 55m, bc once again u will be racing vs someone.

[saltojump5]

saltojump5 on December 1, 2006 at 11:21 am #56945

yes, but I've never had the mental edge for sprints, b/c they are unfamiliar to me…hate to say it, but I get psyched out easily. if I saw someone like you line up next to me, I'd probably piss in pants. speed on runway is familiar, and confidence is up. I've only run 55/60 twice ever, but if you say so, maybe I should give it another go.

[utfootball4]

utfootball4 on December 1, 2006 at 11:25 am #56946

yes, but I've never had the mental edge for sprints, b/c they are unfamiliar to me…hate to say it, but I get psyched out easily. if I saw someone like you line up next to me, I'd probably piss in pants. speed on runway is familiar, and confidence is up. I've only run 55/60 twice ever, but if you say so, maybe I should give it another go.

u dont even know what i look like, im 6'3 145.. lol what were ur 55 times.

[QUIKAZHELL]

QUIKAZHELL on December 1, 2006 at 11:37 am #56947

Yea. Judging by that 30 time (granted it was actually 30 meters and it wasn't cheated by keeping the hand down on the touch pad) a 7.0-7.1 60 time is within reach. What have you run previously in the 55 or 60? What do you jump?

[utfootball4]

utfootball4 on December 1, 2006 at 11:42 am #56948

Yea. Judging by that 30 time (granted it was actually 30 meters and it wasn't cheated by keeping the hand down on the touch pad) a 7.0-7.1 60 time is within reach. What have you run previously in the 55 or 60? What do you jump?

i would say faster here are stats a coach on this site sent me:

6.92 60 – 30time =4.03
400 =50'/200=24'/60=7' -30=  4.19

[QUIKAZHELL]

QUIKAZHELL on December 1, 2006 at 11:45 am #56949

But remember the 30 times is on his movement.

[utfootball4]

utfootball4 on December 1, 2006 at 11:47 am #56950

But remember the 30 times is on his movement.

the above 30times were too.

[QUIKAZHELL]

QUIKAZHELL on December 1, 2006 at 11:52 am #56951

Then I don't know where the coach got his stats from unless I am missing something.
Lets say hand timed he can run a 3.8. His fly time is probably around 3.0 which gives us a 6.8. Add reaction time plus FAT and its in the 7.1 range. I am using the hand times because in college we didn't have a timing system neither did we have one last year. I actually just ordered one last week. So I am going by what I have run and other athletes on my team.

[saltojump5]

saltojump5 on December 1, 2006 at 11:54 am #56952

i would say faster here are stats a coach on site sent me:

6.92 60 – 30time =4.03
400 =50'/200=24'/60=7' -30=  4.19

Oh man. I'd take that triple and long jump I see there. Those have been my exact goals for many years now. Like I say, I've only run the 55m twice, w/out having ever practiced block starts up to that time, so I kinda stumbled a little. it was a sad 7.0_ and later 6.93 for 55m. 60m was also sad last year, cuz I tried the weight vest gig right before we raced, and we got called to the blocks sooner than I anticipated (1min after a resisted run). that was slow 7.51 60m.  my best jumps all came this past summer 23'3", 47'4", 6'6", which is actually really close to what I did in high school. 

[saltojump5]

saltojump5 on December 1, 2006 at 11:57 am #56953

oops, sorry, that's a 400m and 200m you posted, not long and triple…looked like candy upon first glance.

[utfootball4]

utfootball4 on December 1, 2006 at 12:00 pm #56954

Then I don't know where the coach got his stats from unless I am missing something.
Lets say hand timed he can run a 3.8. His fly time is probably around 3.0 which gives us a 6.8. Add reaction time plus FAT and its in the 7.1 range. I am using the hand times because in college we didn't have a timing system neither did we have one last year. I actually just ordered one last week. So I am going by what I have run and other athletes on my team.

i also think mort said one of his athletes run 4.0-4.1 30 and ran 6.4's last yr.

[QUIKAZHELL]

QUIKAZHELL on December 1, 2006 at 12:02 pm #56955

[quote author="QUIKAZHELL" date="1164953288"]
Yea. Judging by that 30 time (granted it was actually 30 meters and it wasn't cheated by keeping the hand down on the touch pad) a 7.0-7.1 60 time is within reach. What have you run previously in the 55 or 60? What do you jump?

i would say faster here are stats a coach on site sent me:

6.92 60 – 30time =4.03
400 =50'/200=24'/60=7' -30=  4.19
[/quote]
Those 200 and 400 times do not match up either. While I agree that a 4.19 runner is capable of a 50 point no way in hell he is running a 24 unless the has horrendous speed endurance. And if thats the case no way he is running a 50 in the 400. To run a 50 in the 400 he will need to go out in at least a 24 which would not be possible since that would be 100% for him (his PR).

[saltojump5]

saltojump5 on December 1, 2006 at 12:03 pm #56956

u dont even know what i look like, im 6'3 145.. lol

no. I'm pretty sure you're a brick shithouse…lol

[utfootball4]

utfootball4 on December 1, 2006 at 12:04 pm #56957

[quote author="utfootball4" date="1164953549"]
[quote author="QUIKAZHELL" date="1164953288"]
Yea. Judging by that 30 time (granted it was actually 30 meters and it wasn't cheated by keeping the hand down on the touch pad) a 7.0-7.1 60 time is within reach. What have you run previously in the 55 or 60? What do you jump?

i would say faster here are stats a coach on site sent me:

6.92 60 – 30time =4.03
400 =50'/200=24'/60=7' -30=  4.19
[/quote]
Those 200 and 400 times do not match up either. While I agree that a 4.19 runner is capable of a 50 point no way in hell he is running a 24 unless the has horrendous speed endurance. And if thats the case no way he is running a 50 in the 400. To run a 50 in the 400 he will need to go out in at least a 24 which would not be possible since that would be 100% for him (his PR).
[/quote]

those may be his jumps, i can check my box again.

[QUIKAZHELL]

QUIKAZHELL on December 1, 2006 at 12:05 pm #56958

/……………………………………

[QUIKAZHELL]

QUIKAZHELL on December 1, 2006 at 12:07 pm #56959

[quote author="QUIKAZHELL" date="1164953288"]
Yea. Judging by that 30 time (granted it was actually 30 meters and it wasn't cheated by keeping the hand down on the touch pad) a 7.0-7.1 60 time is within reach. What have you run previously in the 55 or 60? What do you jump?

i would say faster here are stats a coach on site sent me:

6.92 60 – 30time =4.03
400 =50'/200=24'/60=7' -30=  4.19
[/quote]

[quote author="QUIKAZHELL" date="1164954168"]
Then I don't know where the coach got his stats from unless I am missing something.
Lets say hand timed he can run a 3.8. His fly time is probably around 3.0 which gives us a 6.8. Add reaction time plus FAT and its in the 7.1 range. I am using the hand times because in college we didn't have a timing system neither did we have one last year. I actually just ordered one last week. So I am going by what I have run and other athletes on my team.

i also think mort said one of his athletes run 4.0-4.1 30 and ran 6.4's last yr.
[/quote]

Lets convert the 60 times to 55. Instead of 7.1 FAT range it would be in the 6.6 FAT range (rounding off the .48 conversion to .5) going by the 3.8 hand timed 30 which would be 4.0-4.1 FAT.

[utfootball4]

utfootball4 on December 1, 2006 at 12:13 pm #56960

[quote author="utfootball4" date="1164953549"]
[quote author="QUIKAZHELL" date="1164953288"]
Yea. Judging by that 30 time (granted it was actually 30 meters and it wasn't cheated by keeping the hand down on the touch pad) a 7.0-7.1 60 time is within reach. What have you run previously in the 55 or 60? What do you jump?

i would say faster here are stats a coach on site sent me:

6.92 60 – 30time =4.03
400 =50'/200=24'/60=7' -30=  4.19
[/quote]

[quote author="QUIKAZHELL" date="1164954168"]
Then I don't know where the coach got his stats from unless I am missing something.
Lets say hand timed he can run a 3.8. His fly time is probably around 3.0 which gives us a 6.8. Add reaction time plus FAT and its in the 7.1 range. I am using the hand times because in college we didn't have a timing system neither did we have one last year. I actually just ordered one last week. So I am going by what I have run and other athletes on my team.

i also think mort said one of his athletes run 4.0-4.1 30 and ran 6.4's last yr.
[/quote]

Lets convert the 60 times to 55. Instead of 7.1 FAT range it would be in the 6.6 FAT range (rounding off the .48 conversion to .5) going by the 3.8 hand timed 30 which would be 4.0-4.1 FAT.

[/quote]

so what would a 6.83 60 =55 time

[QUIKAZHELL]

QUIKAZHELL on December 1, 2006 at 12:15 pm #56961

At that level I would say subtract .46 instead of .48. So around 6.37.
I'm just going by the NCAA conversion and what I have seen in the past.

[saltojump5]

saltojump5 on December 1, 2006 at 12:53 pm #56962

Thurs 11/30

Warm-up B 30 min.

Jonathan Edwards GS/body weight circuit– 2 sets of 15 exercises, minimal rec. b/n exercises & 3:00 b/n sets:

20 push-ups, 20 lying hip lifts, 12 each arm seated MB twist and throw, 6 x 10 sec. body bridging from floor-to-box (upper hamstrings), 24 contacts octagonal jumps, 8 x 10 sec. supine & prone handstand isometric core stabilizers, 20 twist crunches, 6 supermans w/ 10 sec. hold, 24 treadmills, 20 crunches, 8 glute-ham raise (lower hamstrings), 10 pogos for height w/ reset, 20 bench dips, 12 each arm SL stand (on ball of foot) sweeping single arms (didn't have wobble board, so substituted exercise), 10 split squat leg exchange jumps

Cool-down, static stretching 15 min.

[mortac8]

mortac8 on December 1, 2006 at 9:23 pm #56963

[quote author="QUIKAZHELL" date="1164954168"]
Then I don't know where the coach got his stats from unless I am missing something.
Lets say hand timed he can run a 3.8. His fly time is probably around 3.0 which gives us a 6.8. Add reaction time plus FAT and its in the 7.1 range. I am using the hand times because in college we didn't have a timing system neither did we have one last year. I actually just ordered one last week. So I am going by what I have run and other athletes on my team.

i also think mort said one of his athletes run 4.0-4.1 30 and ran 6.4's last yr.
[/quote]

Yea I think 4.10 30m (blocks, from a beep start, not his own movement) and 6.50 55m.

I have run 4.22 30m beep start and 6.72 55m.

[saltojump5]

saltojump5 on December 4, 2006 at 1:16 pm #56964

Fri 12/1

warm-up A  30 min.

accelDev/maxV: 2 x ins/outs (20-20-15) w/ 5:30 rec. {40m accel vol/30m top end speed vol}

maxV: 3 x flying 30's test w/ 7:00 rec. (speed trap timing gates timed, 30m accel. zone used for all) {90m top end speed vol} best result: 3.22 (best ever = 3.17 last season's indoor comp. phase) fastest 10m split: 1.06 (best ever = 1.04 also last season indoor comp)

short speed: 3 x approaches w/ 1st phase of TJ completion to sandpit; 4:00-5:00 rec's {~111m vol}; used 122'0" approach distance (18 steps) w/ 4 step walk-in (136'6") *last 10m to board laser timed; best result: 1.06

SVJ test: 5 attempts. best result: 33" = ties season best (best ever = 34")

4 x 6-8-step approach TJ's with short walk-in (no measurements taken, but they were good)

2 x 8-10-step approach LJ's with short walk-in; 1st trial = ~ 21 feet, 2nd trial = ~ 22 feet

notes: man, my speed wasn't there like Wednesday. I suspected it would be harder to come back 2 days later breaking personal bests again…just a little bit drained and sluggish. it didn't help that I did Edwards' circuit w/ the split squat jumps/glute-ham raises last night (Thurs) at 8:00 pm, and then tried to turn it around this afternoon. last full approach run w/ 1st phase of TJ was really nice; I actually hit the same fastest 10m split as the flying 30's test, while now executing the hop w/ nice technique and smooth arm action. short approach TJ's felt much much better than last week; re-organizing the plan helped tons. the final TJ was the best, w/ good explosion into the 2nd phase; the hop-step drill has been helping that along. hadn't planned to necessarily do the LJ's, but I was feeling it. this was LJ's debut for this season, and it was a pleasing start.  I find it interesting that my jumps went great today, but my speed licked. didn't have time for the weights today, nor the particular desire, so saved those for tomorrow (Sat). 

[utfootball4]

utfootball4 on December 4, 2006 at 1:22 pm #56965

damn i tell u r a long jumper, look at that vj 33in and ur slj 10'7 big diff.

[saltojump5]

saltojump5 on December 4, 2006 at 1:42 pm #56966

Sat 12/2  bodyweight = 178 lbs

warm-up C  25 min.

weights: power clean & split jerk  warm-up [1×2 @ 70%, 1×2 @ 75%]  target [1×2 @ 85%, 1×1 @ 90%, 1×1 @ 95%, fail @ max+, 1×1 @ 90%, 1×1 @ max+ (235 lbs) = new PR!  :dance: w/ 4-6 min. rec's {equiv. 9 reps target %}]

3/5 back squat 1×3 @ 70%, 2×3 @ 75% (320 lbs) w/ 3:00-4:00 rec's {9 total reps squatting}

single arm barbell split snatch (from ground) 2×4 @ 110 lbs w/ 3:00 rec. {8 reps}

cool-down/static stretching 15 min.

notes: felt charged today. probably failed on first attempt at max+ on clean & jerk b/c jv hockey team needed weightroom for a brief meeting. I had to exit stage left-out for the short while. came back and tried max+, all out of my groove, and failed. dropped down to 90% again to rev myself up and get rec. time set again. hit new PR pretty well. varsity hockey was about to be in weightroom next for their meeting, so I had to do less vol. than I had hoped for. that is OK, since it was an unloading week anyway. sometimes a guy needs these things so he leaves with good stuff still in the tank.

[saltojump5]

saltojump5 on December 4, 2006 at 1:45 pm #56967

damn i tell u r a long jumper, look at that vj 33in and ur slj 10'7 big diff.

I hear you. VJ upsets me and always has. from the run it is 47"

[utfootball4]

utfootball4 on December 4, 2006 at 1:48 pm #56968

[quote author="utfootball4" date="1165218758"]
damn i tell u r a long jumper, look at that vj 33in and ur slj 10'7 big diff.

I hear you. VJ upsets me and always has. from the run it is 47"
[/quote]

damn, ur reactive strength is great

[saltojump5]

saltojump5 on December 4, 2006 at 1:53 pm #56969

yeah, I've tested my eccentric strength w/ extreme overload squats 150% of max, as well as high depth landings SL and DL, and the results were interesting. overload squats were stupid, cuz I just didn't come down (had to force the negative). depth landings, never really gave way at all at the knees for the landing stick (up to 60" DL). I think a lot of one's traits/abilities ties into what we did as kids. I'd always jump out of trees from high heights or off a high stairs landing and practice sticking it. 

(lack of) speed has always ticked me off, though, and the years of cross country didn't help any.

[saltojump5]

saltojump5 on December 6, 2006 at 11:17 am #56970

***week 16, 5th week of SPP***

Mon 12/4

off

notes: stayed up too late on Elitetrack the night before; it de-railed today's training (too tired and behind schedule).

Tues 12/5

warm-up B 20 min

ext. tempo @ 70% (on astro-turfed indoor track today): 5x200m @ 31-33 sec. w/ 1:45-3:00 rec {1000m vol}

hurdle mobility: 10×10 clearances, various combinations

cool-down/static stretching 10 min.

–30 minute layover–

warm-up B w/ TJ phase rehearsal 30 min

ext. tempo @ 60% (on astro-turfed indoor track): 6x150m @ 25 sec. w/ 2:15 rec. {900m vol, 1900m total}

hurdle mobility: 6×10 clearances, various combinations

notes: today was not right. still feeling the effects of staying up too late 2 nights ago (and maybe still a bit drained from the jumps day Fri-to max clean & jerk day Sat, back-to-back). was supposed to hit 7x200m tempo today @ 30-31 sec. w/ 1:45 rec, but I was all over the place with my shortcomings. fell off of times by the 5th rep, so I dropped the last 2. felt unfulfilled with my flop, so I got more volume later on, working out with one of my jumpers who was doing a similar day, just diff. target numbers. tomorrow won't be so lame, cuz I'm going to bed now  :eureka:

[utfootball4]

utfootball4 on December 6, 2006 at 11:28 am #56971

lol, welcome to my world. i have the worst damn headache tonite- cant do shit.

[saltojump5]

saltojump5 on December 10, 2006 at 12:07 pm #56972

Wed 12/6

warm-up A 30 min

maxV: 6 x flying 30's, 2 x flying 40's (30m build-up zone on all) w/ 6:00 & 7:00 rec's {260m top end speed vol}

weights: hang clean  warmup [1×3 @ 65%, 1×3 @ 70%]  target [1×3 @ 75%, 2×3 @ 80%, 1×2 @ 85% (185 lbs) w/ 3:00-5:00 rec's {11 reps target %}]

walking lunges w/ barbell push press 3×8 @ 90 lbs.

cool-down/dynamic stretching 12 min.

notes: everything felt pretty good.

Thurs 12/7 

warm-up B w/ LJ phase rehearsal 30 min.

general strength/light weights circuit– 2 x circuit2 (45 sec. rec. b/n exercises & 3:30 rec. b/n sets):

1. 11 pull-ups 2. 6 x each leg SL squats (pistols) 3. 10 x each arm SL stand alt. arm dumbbell press 4. 10 burpees 5. 12 push-ups 6. 12 x each leg step-ups 7. 12 lat. pull-downs 8. 20 contacts walking lunges 9. 12 x each arm single arm bent over rows 10. 10 MB overhead catch & b/n legs hike 11. 5 x each direction/each leg SL stand lateral/front DB raises 12. 20 windmills w/ DB's

core C: 10 hanging straight leg raises w/ 5 sec. static hold, 36 lying on bench leg lifts/lat. leg swings, 5 hanging MB tosses, 25 straight leg toe touches, 25 DL Eagles, 20 clocks, 12 each direction standing MB twist tosses

notes: did the circuit w/ my jumpers today.

Fri 12/8

warm-up A 30 min.

short speed: 2 x [30, 40, 50m] w/ 3:30, 4:30, 5:30 rec.

weights: back squat  warm-up [1×4 @ 70%, 1×4 @ 75%]  target (complexed) [2×3 @ 80%, 2×3 @ 85% (355 lbs) {12 reps target %}] w/ 5 reps 42"-46" depth landings (done w/ first 3 sets of squats) 3:00 rec. after both squats and depth landings

split snatch (from floor) complexed  1×3 @ 75%, 2×3 @ 80%, 1×3 @ 85% (155 lbs) {12 reps} w/ 5 hurdle hops (42" high/8' apart) w/ pause & stiff legged landing (done w/ last 3 sets snatches) 3:00 rec. after both snatches and hurdle hops

–12 minute layover–

partial warm-up C  5 min.

short speed revisited: 1 x [30, 40, 50m] w/ 3:30 & 4:30 rec's {360m total vol. for day}

notes: workout was going very well until I got stupid. blazed up my buddy today on the sprints. squats felt pretty good. was sticking the depth landings w/out collapse (despite the fact they jostle my innards). snatches and hurdle hops were explosive. then I tried a set of the short sprints after having cooled down a bit while getting the club jumpers started. did part of their warmup, was pissed at something else going on, and sprinted in an altered state of agitation. no fail, the end result was of course a slightly re-aggravated rt. quad strain on the last sprint. I put the last 3 sets of sprints after the lifts/complexes both because I was running late that afternoon and because I wanted to try something new. I will never do that again. sprints will always come before lifting now and forever. I can complex lifts w/ plyo activity, but refuse to complex lifts w/ sprints here on out. before the strain, it never has felt good sprinting after lifting anyway. The quad will be OK. will take 2-4 days off as remedy. 

[utfootball4]

utfootball4 on December 10, 2006 at 12:11 pm #56973

i see that you do more general strength circuits then tempo runs, im curious how do you think ur general fitness is, bc when i was doing tempo runs early in gpp and tread runs i felt like i were getting a better workout and possible more general fitness work?

[saltojump5]

saltojump5 on December 10, 2006 at 12:20 pm #56974

earlier on, I felt the circuits were really bringing up my general fitness more so than the tempo runs. however, after laying off of the tempo runs more in SPP now, I just got beaten down w/ some 200m tempo repeats. could have been the erratic sleep schedule though. 100m tempo still feels really good.

I honestly would like to keep in more tempo runs. they make me feel good. tendency is for next day speed work to go better after tempo previous day, as well. sometimes circuits wear me down for speed next day. in retrospect, the tempo in GPP might have been doing more for me than I realized.

interesting observation ut…

[utfootball4]

utfootball4 on December 10, 2006 at 12:26 pm #56975

so the circuits wear u down?  i felt like that with the tempo, for some reason my circuit days kinda feel too easy, i would love to do some tempo runs just to see where my fitness level is at.

[saltojump5]

saltojump5 on December 10, 2006 at 12:29 pm #56976

didn't I see some on tap for you in 10 day taper?

[utfootball4]

utfootball4 on December 10, 2006 at 12:32 pm #56977

didn't I see some on tap for you in 10 day taper?

you saw them for a 2 week period bc i decide to go run on grass and see how things feel and my speed vol is lower so i can take that tempo vol.

[saltojump5]

saltojump5 on December 19, 2006 at 10:09 am #56978

***week 17, 6th week of SPP***

Tues 12/12

warm-up B 25 min

ext. tempo @ 70-75% (on astro-turfed indoor track today): 2x7x100m @ 14.4-15.2 sec. w/ 1:15 rec. b/n reps & 3:00 rec. b/n sets {1400m vol}

hurdle mobility: 10×12 clearances, various combinations

cool-down/static stretching 10 min.

notes: took Sat, Sun, Mon off to be sure tender rt. quad was ready to go again. didn't feel it at all today. I am very happy with the feel of today's tempo. 

[utfootball4]

utfootball4 on December 19, 2006 at 10:28 am #56979

why do u always do high end tempo in 70-75%?

[saltojump5]

saltojump5 on December 19, 2006 at 10:44 am #56980

Wed 12/13

warm-up A 30 min.

accelDev/short speed: 2x25m, 4x55m w/ 3:00 & 6:00 rec's {270m vol}

technique: 2 x 8-10 step approach LJ's (done w/ 4 step walk-in), 4 x 8-10 step TJ's (done w/ 4 step walk-in) w/ 2-3 min. rec's

weights: power clean (from floor)  warm-up [1×3 @ 65%, 1×3 @ 70%]  target (complexed) [1×3 @ 80%, 2×3 @ 85%, 1×2 @ 90% (215 lbs) {11 reps target %}] w/ 5 reps 42"-46" depth landings (done w/ first 3 target sets of cleans) 3:00 rec. after both squats and depth landings

1/2 (to parallel) back reactive jump squat (complexed)  3×5 @ 50% of est. bsq SRM (210 lbs) {15 reps} w/ 6 reps consec. pike jumps (3:00 rec. after both jump squats and pike jumps)

notes: curious thing. today's sprints felt awesome. very fast. LJ's were atrocious…a complete flip flop of last sessions great LJ's. it was because I was trying to do the short approach jumps from a given take-off board today, and that messed me up…started thinking too much and overstriding…breakdown in form. short approach triples went pretty well…no complaints there. power clean went up piece of cake again @ 90%. I think my max is around 240-250…will test it soon. jump squats were super charged…my buddy said my feet left the ground 5-6 inches on one of them, w/ a little flutter kick for effect. did nice encore w/ pike jumps. good reactivity there. have settled upon 3 diff. premium high intensity sessions to be completed in a 9 day microcycle roughly. each session is of high quality, and this gives me more leeway for choosing recovery days and when I want to go for it. the flexibility w/ choice of high intensity days will really help me to recover, and I think I'll really like the outcome as I go based on a feel on how my body is responding.

[saltojump5]

saltojump5 on December 19, 2006 at 10:47 am #56981

why do u always do high end tempo in 70-75%?

you mean versus 65-70% range? because I am not disciplined to keep it tamer, I suppose. do you like lower %? I guess I've always heard 70% is ideal. haven't heard otherwise. what do you think?

[utfootball4]

utfootball4 on December 19, 2006 at 10:51 am #56982

[quote author="utfootball4" date="1166504328"]
why do u always do high end tempo in 70-75%?

you mean versus 65-70% range? because I am not disciplined to keep it tamer, I suppose. do you like lower %? I guess I've always heard 70% is ideal. haven't heard otherwise. what do you think?
[/quote]

i just hate tempo and always find ways not to do it-lol. when i do tempo its on the very low end thats why i chose to use other components bc i seem to work harder at those like bb circuits, med circuits and gs circuits.

[saltojump5]

saltojump5 on December 19, 2006 at 11:04 am #56983

Thurs 12/14

warm-up B w/ TJ phase rehearsal 25 min.

general strength/jumps circuit–2 x circuit3 (35-45 sec. rec. b/n exercises & 3:30 rec. b/n sets):

1. SL prisoner squats (6 reps each leg) 2. compass jumps (20 contacts) 3. mountain climbers (30 total) 4. twist step-ups (10 reps each leg) 5. Cossack extension (Russian dance) (12 leg exchanges) 6. twist lunges w/ 45 lb. plate (10 reps each leg) 7. treadmills (30 total) 8. lunge extension walks (20 contacts) 9. lateral pogos (12 each direction) 10. low walks-forward (20 contacts) 11. duck walks-forward (20 contacts) 12. duck walks-backward (20 contacts) 

cool-down/static stretching 12 min.

core C: 10 hanging straight leg raises w/ 5 sec. static hold, 36 lying on bench leg lifts/lat. leg swings, 5 hanging MB tosses, 25 straight leg toe touches, 25 DL Eagles, 20 clocks, 12 each direction standing MB twist tosses, 20 each direction MB full twist passes, 20 each direction MB half twist passes, 20 MB over & under passes

notes: those duck walks burn me up. should have been doing them early in GPP for quads. circuit didn't wear me down today. felt very good. 

[saltojump5]

saltojump5 on December 19, 2006 at 11:12 am #56984

Fri 12/15

off

notes: took today off because I have a triple jump clinic w/ learn by doing I'm going to tomorrow. I will compliment that w/ the high-med intensity workout I would have otherwise done on Friday. I am amped to get back under the tutelage of Hugo tomorrow; an Olympian's feel for jumps is priceless. 

[saltojump5]

saltojump5 on December 19, 2006 at 11:36 am #56985

Sat 12/16

****morning/afternoon session****

TJ clinic–classroom instruction 2 1/2 hrs.

warm-up A 25 min.

easy TJ technique (mostly 1st phase work) 1 hr. +/-

****evening session****

warm-up A 30 min

maxV (done in school hallway–lack of availability of other facilities): 8 x flying 30's (25m build-up zone on all) w/ 5:30 rec. {240m top end speed vol}

weights: hang clean  warmup [1×3 @ 65%, 1×3 @ 70%]  target [1×3 @ 75%, 2×3 @ 80%, 1×2 @ 85% (185 lbs) w/ 3:00-5:00 rec's {11 reps target %}]

walking lunges w/ barbell push press 3×8 @ 110, 90, 90 lbs. w/ 2:30 rec.

stiff legged deadlift 3×9 @ 185 lbs. w/ 2:30 rec.

cool-down/dynamic stretching 12 min.

notes: very good insights drawn from the clinic today. learn by doing was good also, but will be even better when I get to let 'em fly to the pit w/ Hugo, versus gymnasium. flying sprints went well, but the fact I was back in trainers and in a hallway for them made me a bit squeamish. got too greedy w/ that new exercise, push press lunges. bar speed slowed and form broke a bit, so I felt obliged to drop back. all else checks out at this time. 

[saltojump5]

saltojump5 on December 19, 2006 at 12:08 pm #56986

***week 18, 7th week of SPP***

Mon 12/18

warm-up A 30 min.

short speed: 3 x [30, 40, 50m] (lying prone starts 1st set, 4 pt. stance starts 2nd set, walk-in starts 3rd set) w/ 3:30, 4:30, 5:30 rec's {360m vol}

weights: 3/5 (past parallel) back squat  warm-up [1×4 @ 70%, 1×4 @ 75%]  target (complexed) [1×3 @ 80%, 2×2 @ 85%, 1×1 @ 90%, 1×1 @ 95% (400 lbs) {9 reps target %}] w/ 5 reps 48" depth landings (done w/ first 3 sets of squats) 3:00 rec. after both squats and depth landings, 5-6 min. rec. thereafter

3×5 hurdle hops (42" high/8'6" apart) w/ pause & stiff legged landing  2:15 rec. b/n sets

****2 1/2 hr. layover****

hodge-podge warm-up + light snatch warm-up  15 minutes

split snatch (from floor)  warm-up [1×3 @ 70%]  target  [2×3 @ 80%, 2×3 @ 85% (160 lbs) {12 reps target %}] w/ 3:00-5:00 rec's

notes: I have never sprinted faster in my entire life than I did today. on those 30-50m sprints, I was super jazzed. the weight training is really kicking in now, as I enter max strength values…this I know. I am very excited at the prospects. back squat is vexing me some…I'd like to get my numbers up more there. on some of the depth landings, I didn't collapse at all. had to extract hurdle hops from split snatch complex, b/c was running out of time w/ club session about to start, and I didn't want to be hurried and make a mistake. hurdle hops were brilliant today. finished snatches after club session. they were good too. 

[saltojump5]

saltojump5 on December 20, 2006 at 10:49 am #56987

Tues 12/19

warm-up B 25 min

ext. tempo @ 70% (on astro-turfed indoor track today): 8x150m @ 22.4-23.4 sec. & 1x100m @ 14.6 sec. w/ 2:00 rec. b/n reps  {1300m vol}

notes: felt good. best runs actually came in the late rounds. saving hurdle mobility and core work for tomorrow…will be roughly a 1 1/4 session w/ the warm-up. this will set me up for a good sprints/jumps/weights day Thursday. I'm going after that power clean.

[saltojump5]

saltojump5 on December 22, 2006 at 11:22 am #56988

Wed 12/20

off

notes: lazy

Thurs 12/21

warm-up A 35 min.

accelDev/short speed: 2x25m lying prone starts, 2x55m 4 pt. stance starts, 2x55m walk-in starts w/ 3:00 & 6:00 rec's {270m vol}

technique: 8 x 1st phase TJ passing, 4 x 8-10 step TJ's (done w/ 4 step walk-in) all w/ 2-3 min. rec's

weights: power clean (from floor)  warm-up [1×3 @ 65%, 1×3 @ 70%]  target (complexed) [1×3 @ 80%, 1×3 @ 85%, 1×2 @ 85%, 1×2 @ 90%, 1×2 @ 95%, 1×1 @ 100%, 1×1 @ 105% (250 lbs) all-time PR!!  :thumbup: :dance: :thumbup:  {14 reps target %}] w/ 5 reps 48" depth landings (done w/ first 3 target sets of cleans) 3:00 rec. after both squats and depth landings on complex, 5-8 min. rec. thereafter

back reactive jump squat (complexed)  3×5 @ 50% of est. bsq SRM (205 lbs) {15 reps} w/ 6 reps consec. pike jumps (3:00 rec. after both jump squats and pike jumps)

cool-down/static stretching  12 min.

notes: there was lots of adrenaline release today, and now I feel like arse. CNS is as good as drained. I got what I came for though…that power clean. first off, speed was pretty fine, but not quite to the caliber of Monday. I am money from a static crouch start or lying prone start, but need to work on max velocity from the fly some more. Funny thing today was that, although sprints were a bit down, now jumps and weights went through the roof. 1st phase TJ passing was a thing of beauty today…was finding all the right flow & with great timing. short approach triples were absolutely tits. my buddy made me stick to our agreement to not measure…this is straight killing me. they are out there and he say no measurement until 1st meet. he remind me that we do it b/c we like it. this no mark business is bound to well up and make me explode like a popcorn kernel  :splat:. didn't know what would unfold with that power clean, but that thing popped right to. first time it's giving me a bit of a ride down on the catch now. this is a ride worth taking. 

[saltojump5]

saltojump5 on December 24, 2006 at 12:26 am #56989

Fri 12/22

warm-up B w/ TJ phase rehearsal 25 min.

general strength/jumps circuit–2 x circuit3 (35-45 sec. rec. b/n exercises & 3:30 rec. b/n sets):

1. SL prisoner squats (6 reps each leg) 2. compass jumps (20 contacts) 3. mountain climbers (30 total) 4. twist step-ups (10 reps each leg) 5. Cossack extension (Russian dance) (12 leg exchanges) 6. walking twist lunges w/ sledge hammer (20 contacts) 7. treadmills (30 total) 8. walking lunges w/ multi-directional sledge hold (20 contacts) 9. lateral pogos (12 each direction) 10. low walks-forward (20 contacts) 11. duck walks-forward (20 contacts) 12. duck walks-backward (20 contacts)

cool-down/static stretching 12 min.

core: 10 hanging straight leg raises w/ 5 sec. static hold, 20 crunches alternated w/ leg extension, 20 sit-up MB tosses, 25 DL Eagles, 20 clocks, 40 total standing twists w/ sledge, 30 each direction sledge full twist passes, 30 each direction sledge half twist passes, 15 each side side-ups, 15 supermans w/ 5 sec. static hold

notes: felt fine today. legs were just a little tired from yesterday. 

[saltojump5]

saltojump5 on December 28, 2006 at 1:35 am #56990

***week 19, 8th week of SPP***

Tues 12/26

warm-up A 35 min

maxV (done in school hallway–lack of availability of other facilities): 9 x flying 30's (25m build-up zone on all) w/ 5:30 rec. {270m top end speed vol}

weights: hang clean (from above the knees)  warmup [1×3 @ 65%, 1×3 @ 70%]  target [1×3 @ 80%, 1×3 @ 85%, 1×2 @ 90%, 1×1 @ 95%, 1×1 @ 100% (220 lbs) all-time PR!!   :thumbup: :dance: :thumbup:,  2 fails @ 105% w/ 3:00-6:00 rec's {10 reps target %}]

overhead barbell lunge-to-bench step-up (TJ style) + hop down 3×4 each leg @ 90, 100, 110 lbs. w/ 3:00 rec. {24 reps}

stiff legged deadlift 3×9 @ 185, 205, 225 lbs. w/ 2:30-4:00 rec's {27 reps}

cool-down/dynamic & static stretching 12 min.

notes: first day back after 3 days off. had had a bad cold over those days, with other family Christmas gatherings, so I took those days off. ate way too much and now I am more plump than before. will get more disciplined now, as I make a good push down the homestretch. workout today felt good. was pleased w/ the hang clean PR. I'm knocking off personal bests now, and am thinking about going after that squat next, though I'm not sure it's necessary. tried a new exercise today with those OH lunge-to-step ups & hop downs. they were a little tough, but more so because I kept the bar up the whole time through 8 reps w/ the 2 legs. I may let 'er down after every rep next time and go heavier. I'm really liking new exercise ideas. got myself a couple of sledge hammers and will whale on stuff like wsgeneral. next I'd like to do a telephone pole carry. will also strap myself w/ a 20 lb. vest for daily walks and also lighter vest for circuits.

[utfootball4]

utfootball4 on December 28, 2006 at 1:38 am #56991

must be a long hallway.

[saltojump5]

saltojump5 on December 28, 2006 at 1:41 am #56992

yeah, it's about 85 meters. real nice.

[flight05]

flight05 on December 28, 2006 at 4:25 am #56993

whatdoyamean "tj style" for the lunge-step ups??

[saltojump5]

saltojump5 on December 28, 2006 at 4:59 am #56994

whatdoyamean "tj style" for the lunge-step ups??

The mechanics mirror those of the triple jump versus step-ups which are geared more for high jumpers. At the triple jump clinic I went to, our instructor demonstrated the two different varieties. He emphasized the importance of never messing with the mechanics in strength training…everything must transfer. I think I got it right with these, though I've just seen the demonstration once. Basically, I take a fuller pass of the step-up leg, forward and well beyond the support leg (horizontal projection); it resembles the 1st phase passing action through the board. I then keep the momentum going as I step up/lunge onto the bench, and then give a little hop down onto the initial support leg that was on the ground. All the while, I try to keep that posterior pelvic tilt, upright posture, excellent balance, and a fair amount of pelvic rotation/core twisting/shoulder to hip alignment for centering. The high jump step-up, on the other hand, looked more abrupt, closer to the bench, with more vertical lift. This guy used to do jazz you wouldn't believe for strength training, including unilateral strength exercises with his coach straight standing on his shoulders, barking down movement commands to him. If I've learned anything this year, balance is HUGE! 

[saltojump5]

saltojump5 on December 28, 2006 at 8:33 am #56995

Wed 12/27

Warm-up B 30 min.

Jonathan Edwards GS/body weight circuit– 2 sets of 15 exercises, ~35 sec. rec. b/n exercises & 3:30 b/n sets:

25 push-ups w/ alt. leg support, 20 lying hip lifts, 12 each arm seated MB twist and throw (heavier 20 lb. ball today), 6 x 10 sec. body bridging from floor-to-box (upper hamstrings), 30 contacts octagonal jumps, 12 x 10 sec. rollover supine & prone handstand isometric core stabilizers w/ alt. leg support, 20 twist crunches alternated w/ leg extension, 10 supermans w/ 10 sec. hold, 30 treadmills, 20 crunches alternated w/ leg extension, 12 x each leg SL MB stiff legged anterior reach, 10 pogo singles for height w/ stiff legged plantarflexed landing & reset, 20 bench dips, 12 each arm SL stand (on ball of foot) sweeping single arms (didn't have wobble board, so substituted exercise), 12 split squat leg exchange jumps

Cool-down, static stretching 12 min.

next I'd like to do…and also lighter vest for circuits.

notes: nice try salto! no weight vest for circuits. not now, no way. circuit wear me down. heart rate was really up there and was sweating buckets as my plumpness went through this circuit today.

[flight05]

flight05 on December 28, 2006 at 11:27 am #56996

I take a fuller pass of the step-up leg, forward and well beyond the support leg (horizontal projection); it resembles the 1st phase passing action through the board. I then keep the momentum going as I step up/lunge onto the bench, and then give a little hop down onto the initial support leg that was on the ground.

huh?

u lunge with ur right leg forward….step up on the bench with left leg…hop down onto right…

1)is that right?
2)why hop down?
3)how much weight u use?

[saltojump5]

saltojump5 on December 28, 2006 at 12:25 pm #56997

maybe I could name the exercise better. no, the actual lunge ends up on the bench already. for example, I lunge forward with my right leg moving to bench…that right leg ends up on the bench…I carry on by stepping up, still with that same right leg…hop down onto left leg.

it's basically L ground-R bench-L ground or R ground-L bench-R ground. just pretend the leg that lunges forward and steps up never touched anything, cuz it's the free leg in an actual jump TJ. I'm just trying to mimic the hop phase. 

I hop down because it takes care of my eccentric strength work for the day, not to mention w/ single leg support. good shock training kinda…more bang for my buck. I also had in mind jumperuk having mentioned his weighted step-down training was working for him. My hop down is really just a small bunny hop, and when I really get tired, maybe it devolves into a stepdown. 

This was the first time I tried this, so I went 3×4 each leg @ 90, 100, 110 lbs. I hope to go heavier soon. 

[saltojump5]

saltojump5 on December 30, 2006 at 10:31 am #56998

Fri 12/29

hodge-podge warm-up  15 min.

back squat (thighs to parallel or slightly lower)  warm-up [1×10 @ 135, 1×8 @ 185, 1×6 @ 205, 1×4 @ 230, 1×4 @ 250, 1×4 @ 275, 1×4 @ 295, 1×3 @ 315] w/ 2:30-4:00 rec.  target  [1×3 @ 335, 1×2 @ 355, 1×1 @ 380, 1×1 @ 400, fail @ 420, 1×1 @ 405 lbs. (96%) {8 reps target %} w/ 4:30-6:30 rec.

split snatch (from floor)  warm-up [1×3 @ 70%, 1×3 @ 75%]  target  [1×3 @ 80%, 1×3 @ 85%, 1×2 @ 90%, 1×1 @ 95%, 1×1 @ 100%, 1×1 @ 102.5%, fail @ 105%, 1×1 @ 105% (195 lbs) all-time PR!!  :thumbup:  :dance:  :thumbup:  {12 reps target %}] w/ 3:00-6:00 rec's

3×5 DL floor-to-high box jump + 50" depth landing {15 reps box jumps, 15 reps depth landings} w/ 10 sec. rec. b/n reps & 3:00 rec. b/n sets

8 sets of 2×11 contacts stairs run for form/speed (sprint up, scoot down, sprint up = 1 set) {176 contacts} w/ 2:30 rec. b/n sets

hodge-podge obstacle course cool down/dynamic & static stretching  15 min.

notes: limited facilities today. really only had a weightroom and a staircase. I wanted that back squat, so I called for ascending training today. started with lower end max strength and headed for higher end strength-speed, speed-strength, eccentric, and finally high speed runs. stair runs substituted the max velocity sprints we couldn't get in. the workout didn't unfold like I had thought it would. I thought I'd hit a new PR in the squats, but that didn't happen. actually, it makes sense, maybe b/c I didn't have the CNS primer from the Oly I usually do first, maybe b/c I did too many sets of squats before arriving at my max+ attempt (although when I did fewer sets before jumping into higher %'s, earlier in SPP, that wasn't working either), or maybe b/c I've been only doing max strength range squatting every 7-11 days (11 days since my last session this time). after nancying out in the squat, I proceeded to defeat my old record in the split snatch…that thing snapped right to beautifully when I actually hit it.  It helped that my buddy was on a tear and catching on me w/ his numbers, so I had to create some separation there. all else was good. this was my last session of squatting. I now arrive at Olys alone 3 reps/set @ 80-85%, basically, with some other assistance work (step-ups, sldl's, etc) as I enter the competitive season. I am going for an all-out peak by mid February. After idling for awhile in maintenance, I may allow the Olys to go through the roof max++ once again in the final days, Jonathan Edwards style. these times, they are exciting  :biggrin:     

[saltojump5]

saltojump5 on December 31, 2006 at 7:36 am #56999

Sat 12/30

warm-up B 25 min. 

gs circuit (courtesy of danimal9, by way of utfootball4):
3 sets w/ minimal rec. b/n each exercise & 1:30 rec. b/n each set

1.  10 Pushups w/ alt. leg support
2.  20s Prone Stability w/ alt. leg support
3.  20 crunches
4.  10 each direction Lateral Ankle Hops
5.  20 Mountain Climbers
6.  20s Left Lateral Stability
7.  15 Leg Lifts
8.  8 Split Squat Jumps w/ alt. leg exchange
9.  8 each direction Side Lunges
10.  20s Right Lateral Stability
11.  15 Russian Twist Sit-ups w/ chair
12.  8 Burpees w/ pushup
13.  9 each arm of chair overhead Presses
14.  10s each arm of chair Overhead hold w/ figure 8 walk
15.  15 bench lraises
16.  10 front to back hop
17.  8 walking Lunges
18.  20s alt. arm-to-leg Pushup stability
19.  15s Superman stability
20.  5-5-5 Squats/jump squats/reactive squats

cool-down/static stretching 15 min.

notes: I do not like 8 burpees w/ pushpup. I do not like 20 mountain climbers either.

[saltojump5]

saltojump5 on January 2, 2007 at 8:26 am #57000

***week 20, 9th week of SPP***

Mon 1/1

gs winter romp1:

10 x steep & long sledding hill (~350-400m?) scoot/jog/trudge up w/ situate in sled & sled down recovery
1 x 1/2 sledding hill trudge up w/ sister on shoulders carry
short uphill walking lunge snow series, etc.

notes: felt good today. have recovered quickly from Friday's max day. will be able to get back in normal training facilities again tomorrow. looking forward to a sweet jumps session tomorrow.     

[saltojump5]

saltojump5 on January 3, 2007 at 2:21 pm #57001

Tues 1/2

warm-up A 35 min.

accelDev/short speed: 2x25m 4 pt. stance starts, 2x55m lying prone starts, 2x55m walk-in starts w/ 3:00 & 6:00 rec's {270m vol}

technique: 6 x 1st phase TJ passing, 4 x 8-10 step TJ's (done w/ 4 step walk-in) all w/ 2-3 min. rec's

weights: power clean (from floor) complexed  2×3 @ 80%, 1×3 @ 85% (215 lbs) {9 reps target %} w/ 1 set each leg SL floor-to-box jump + SL depth landing (~24"-30")…repeated through 4 boxes  + sandpit landing (series done after each set of cleans…3 x through each leg total) {15 each leg SL jumps, 12 each leg SL depth landings total} 3:00 rec. after both cleans and jumps/depth landings

split snatch (from the hang) complexed  2×3 @ 80% (135 lbs) {6 reps target %} w/ 3 reps 34" DL drop jump-to-reactive MB (from b/n legs) overhead toss for height {6 reps total} 

***1 hr. layover/light activity***

demonstrated to kids: 2 x 1st phase TJ passing, 1 x 6-step TJ (done w/ 4 step walk-in)

notes: speed was pretty good today. I can tell I'm going to be able to cash in on those max effort weightroom days very soon…good force application today, a little bit down on elasticity…though that will come very soon. good jumps today, too…by next week, I've got to stop toying around with low speed approach TJ's and start to bring it a little more…time to start going for it now that my technique is pretty sweet, my legs will be getting really fresh, and I'm approaching the first meets. power clean was a piece of cake and so was the snatch…their complexed exercises were the first time I've introduced those this year…really enjoyed the new stimuli. had intended to to 3×3 on the split hang snatches, all 3 sets w/ its complex, but I ran out of time. SL depth landings today were no joke. I will do those just once more, early next week, and then that is all for depth landings/major eccentric work for the rest of this macro. my rt. patella tendon gave me discomfort when I foolishly demonstrated a short approach TJ to the kids while mostly cold. gotta resist the temptation to demo cold. everything checks out now, and I'm on cruise control toward good things  :thumbup: 

[saltojump5]

saltojump5 on January 4, 2007 at 12:34 pm #57002

Wed 1/3

warm-up B  25 min

ext. tempo @ 70% (on astro-turfed indoor track today): 6x200m @ 34.4, 31.4, 31.7, 31.7, 31.7, 31.7 sec.  w/ 2:30 rec. b/n reps  {1200m vol}

hurdle mobility: 12×10 hurdles, various combinations holding MB in various positions

cool-down/dynamic & static stretching  12 min

core: 10 hanging straight leg raises w/ 5 sec. static hold, 20 crunches alternated w/ leg extension, 60 sec. straight leg seated progressive recline w/ overhead MB hold, 20 sit-up MB tosses, 20 DL Eagles, 20 clocks

notes: forgot to get on my horse for first 200m run…got on and then I was locked in. I played it smart with my goals for tempo today, cuz it blew up in my face last time with those 200's, when I tried much less rec. I like recovery. I am a jumper. need for speed tomorrow. 

[saltojump5]

saltojump5 on January 5, 2007 at 10:05 am #57003

Thurs 1/4

warm-up A 40 min

maxV: 6 x flying 30's w/ 27m build-up zone, 2 x flying 40's w/ 20m build-up zone {260m top end speed vol} 6:00 & 7:00 rec's

weights: hang clean (from above the knees)  2×3 @ 80%, 2×3 @ 85% (185 lbs) w/ 5:00 & 6:00 rec's {12 reps}

overhead barbell lunge-to-bench step-up + hop/step down 3×4 each leg @ 100, 110, 120 lbs. w/ 3:30 rec. {24 reps}

notes: my buddy and I agreed that this was the fastest we've ever sprinted for flys. this is funny, because we both felt a little sluggish during the warm-up. man, things can get good fast though. we got the lead out during our two buildups before the flys, and then it was off to the races. OH BB lunge step-ups were good, but the exercise is kind of crazy. I don't know if I'll continue doing it. I think if I go heavy, I'll put it on my back, cuz my elbow lockout started to break w/ little hop downs @ 120 lbs. I want more benefit from loaded stepdowns, w/out having to worry about elbows & shoulders. My neck is kinda sore too. I'm bad, cuz I skipped out on stiff legged deads today, when I wanted to do them really. I gotta get going earlier in the late afternoon to get my stuff done. 

[saltojump5]

saltojump5 on January 7, 2007 at 8:40 am #57004

Sat 1/6

warm-up B w/ TJ phase rehearsal 25 min.

general strength circuit–2 x circuit4 (35 sec. rec. b/n exercises & 3:30 rec. b/n sets):

1. light weight single arm DB (30 lbs) snatches (6 reps each arm) 2. divebombers (12 reps) 3. wide stance bodyweight speed squats w/ multi-directional MB press (12 reps) 4. MB figure 8's (24 reps) 5. single arm front DB (30 lbs) swings (6 reps each arm) 6. single arm DB squat thrusts (6 reps each arm) 7. MB ground rollers (7 rolls each direction) 8. walking lunges (24 contacts) 9. MB big circles (6-12 reps each direction) 10. 12 DL MB slams 11. SL MB diagonal chops (6 reps each leg) 12. low walks-forward (24 contacts) 

cool-down/dynamic & static stretching 12 min.

wobble board–DL & SL, some high box step-ups for good measure

notes: a good circuit. kept things short and sweet today, for tomorrow I will once again be bouncin' with the Kangaroos!

[saltojump5]

saltojump5 on January 8, 2007 at 11:09 am #57005

Sun 1/7

warm-up A w/ TJ phase rehearsal 30 min.

technique: 6 x ~60m builds walk-in starts (filmed)

3 x L-R-L from standing start, 3 x L-L-R from standing start (used single arms successfully & playfully) (filmed)

3 x 8-10 step TJ's, 5 x 1st & 2nd phase of TJ (hop-steps), 7 x 1st phase TJ passing (all filmed)

notes: guided technical session #1. legs were a bit sore from circuit yesterday  :puzzled:, but I was really springy in the warm-up. speed was good. and then my damn rt. knee flared up again during jumps. it is that rt. patella tendon again, like 2 months ago. gonna be heedful of it, cuz it hurts more than last time. don't want lasting patellar tendonitis (jumper's knee), so I'm gonna baby this thing w/ less impactful activity for a bit. sprinting and lifting is fine, it's just those damn ballistics that were aggravating it. ok, so this is a good time to cycle off the DL & SL depth landings and those stupid overhead lunge-step-ups & SL hop downs (those were dumb and also my misinterpretation of what Hugo was talking about). I will do like last time, 2 months ago…tomorrow off, Tues circuit or tempo, Wed off, Thurs testing day for speed (flying 30's timed. yeah!), Fri circuit, Sat off, Sun maybe back to jumps, depending on how the knee feels. any other advice would be appreciated as I tend to this thing.

[saltojump5]

saltojump5 on January 14, 2007 at 8:38 am #57006

Mon 1/8 to Fri 1/12

off

Sat 1/13

extended warm-up C w/ some stair skipping & TJ phase rehearsal 35 min.

10 x 75m build-ups w/ walk-back recovery

power clean  warm-up [1×5 @ 60%, 1×4 @ 65%]  target  [1×3 @ 70%, 1×3 @ 75%, 1×3 @ 70%]

classic snatch  1×4 @ 65%, 1×3 @ 70%, 1×3 @ 75%

cool-down/dynamic & static stretching  12 min.

notes: took 5 days off to appease the patella tendon. gave it the care it needed. will wisen up to these workouts now. days where I wasn't cooling down and stretching after the workout, where I lost my focus and felt hurried, and too many eccentrics/depth landings (esp. complexed) were not good. will be more careful now, b/c one slip up and things can go awry like that. so today was good as a primer for tomorrow's technical session. won't be jumping off of the rt. leg just yet. will do the things that I can do…sprinting/approaches, 1st & 2nd phase work, weights, etc. I'll hold off on the major pounding for a bit. damn this sport is unforgiving. 

[saltojump5]

saltojump5 on January 15, 2007 at 8:56 am #57007

Sun 1/14

warm-up A  30 min.

guided TJ session #2:  SLJ's, lots of 1st phase passing, familiarization w/ movement, hips, etc. etc.

cool-down/dynamic & static stretching  15 min.

notes: it was good today. low impact technique work ~ 2 hrs+ session. kept very warm throughout workout, and that helped tons. was very smooth on 3 particular 1st phase passes. can't wait to see the video.

[saltojump5]

saltojump5 on January 16, 2007 at 11:54 am #57008

***week 21, 10th week of SPP***

Mon 1/15

warm-up B w/ TJ phase rehearsal 30 min.

general strength circuit–2 x circuit4 (35 sec. rec. b/n exercises & 3:30 rec. b/n sets):

1. divebombers (12 reps) 2. wide stance bodyweight speed squats w/ multi-directional MB press (12 reps) 3. MB figure 8's (24 reps) 4. single arm front DB (20 lbs) swings (7 reps each arm) 5. single arm DB squat thrusts (6 reps each arm) 6. 10 hanging straight leg raises w/ 5 sec. static hold 7. walking lunges (24 contacts) 8. MB big circles (10 reps each direction) 9. 12 DL MB slams 10. light weight single arm DB (20 lbs) snatches (7 reps each arm) 11. SL MB diagonal chops (6 reps each leg) 12. staircase form skipping to top (2 sets of 20 skips)

hodge-podge/obstacle course cool-down/dynamic & static stretching 15 min.

icing  15 minutes

***1 hr. layover***

Tiger Balm application, seated leg raises, self-massage, SL squats, and all the other patellar remedial goodies

notes: still a good circuit. felt pretty good today. patella aches when cold, but warms up to the occasion and never gets worse now. I test it w/ little eccentric hop downs, nice and easy, and those feel good too. thing just aches when I straighten my leg completely and flex my quad, but it's like I can do everything on it. I'm a little scared to test it w/ some jumps. I will sprint and lift on it tomorrow, and that will be my segway  🙄

[saltojump5]

saltojump5 on January 18, 2007 at 11:52 am #57009

Tues 1/16

warm-up A  30 min.

short speed: 3 x [30, 40, 50m] (lying prone starts 1st set, 4 pt. stance starts 2nd set, walk-in starts 3rd set) w/ 3:30, 4:30, 5:30 rec's {360m vol}

12 lb. shot throws OHB: 6 throws, best attempt = 51'10"

classic snatch  2×3 @ 80%, 2×3 @ 85% (145 lbs) w/ 3:30-4:30 rec's

SLJ's: 6 attempts, best attempt = 10'0"

cool-down/dynamic & static stretching  10 min.

notes: very fast today. my buddy was getting frustrated w/ me pulling away from him, cuz we're usually together. all this rest has helped my speed even more. it is exhiliarating, and I'm glad I can sprint, since my patella gimped out on me w/ the triple jumps back when. it feels great to be fresh, and I'd love to blow the lid off of that which conceals the 50' gem when my patella stops being sore for jumps really soon…first time I've ever tried those shot throws, and that was gratifying too. would have liked to have done more for a workout, but I'm watching the total workload on account of taking those days off. I'd rather keep being fresh, cuz all I do is jump really. also, SLJ's sucked, so I knew I should call it a day and bank the joy of speed.

[saltojump5]

saltojump5 on January 18, 2007 at 12:08 pm #57010

Wed 1/17

warm-up B  25 min

ext. tempo @ 70% (on astro-turfed indoor track today): 11x100m @ 14.8-15.6 sec. w/ 1:20 rec. b/n reps {1100m vol}

cool-down/static stretching 12 min.

notes: felt good. only feel patella discomfort at end of workout, during cool-down lap. alright, so I've taken 'er back down to stage 1  :thumbup:  gonna make a run for pre-injury levels of comfort & relief & confidence  :thumbup: :thumbup: :thumbup:  flying speed tomorrow. plan is to let go of weightlifting altogether in the last couple weeks of indoor season, jack up speed & elasticity values, have fewer rounds of jumps at the meets, and see about catching a flyer in there somewhere. ha ha!! 

[saltojump5]

saltojump5 on January 19, 2007 at 8:41 am #57011

Thurs 1/18

warm-up A  30 min.

accelDev: 2x25m lying prone starts w/ 3:00 rec.

maxV: 4 x flying 30's w/ 25m build-up zone, 5:30 rec's

1 approach

cool-down/dynamic & static stretching  10 min.

notes: quads were really tight & sore today, esp. rt. quad. as such, I decided to time the sprints next Tues…started out fast today, but the quads wouldn't loosen up any. I decided to shut 'er down and call it a day after the approach. iced, self-massage, some Bengay, & some etc. hard to believe Tuesday's workout made me like this today. I am raring to go otherwise. Don't know why, but I feel good about the situation…it's making me crazy for jumps. this will all make sense soon…

[utfootball4]

utfootball4 on January 19, 2007 at 8:46 am #57012

[b]Thurs 1/18[/b]

warm-up A  30 min.

accelDev: 2x25m lying prone starts w/ 3:00 rec.

maxV: 4 x flying 30's w/ 25m build-up zone, 5:30 rec's

1 approach

cool-down/dynamic & static stretching  10 min.

notes: quads were really tight & sore today, esp. rt. quad. as such, I decided to time the sprints next Tues…started out fast today, but the quads wouldn't loosen up any. I decided to shut 'er down and call it a day after the approach. iced, self-massage, some Bengay, & some etc. hard to believe Tuesday's workout made me like this today. I am raring to go otherwise. Don't know why, but I feel good about the situation…it's making me crazy for jumps. this will all make sense soon…

why flying 30s?

[saltojump5]

saltojump5 on January 20, 2007 at 11:37 am #57013

why flying 30s?

What? Why not flying 30's?

[saltojump5]

saltojump5 on January 22, 2007 at 8:43 am #57014

Sun 1/21

warm-up A  30 min.

guided TJ session #3: lots of short accels/builds/approaches, 1st phase passing, other low impact technique work

cool-down/static stretching  12 min.

notes: felt very good today. ~ 2 1/2 – 3 hr. session. probably could have taken full triple jumps from short approaches, but, just to be sure, I'll wait a little bit longer before having a go at it. very fresh today…man I'm feeling it now! the Bengay crept up on me today.

[saltojump5]

saltojump5 on January 23, 2007 at 11:00 am #57015

***week 22, 1st week of pre-comp***

Mon 1/22

warm-up B w/ TJ phase rehearsal 25 min.

general strength/jumps circuit–2 x circuit3 (abbreviated to 10 exercises) (30 sec. rec. b/n exercises & 3:00 rec. b/n sets):

1. SL prisoner squats (6 reps each leg) 2. compass jumps (20 contacts) 3. mountain climbers (30 total) 4. twist step-ups (10 reps each leg) 5. Cossack extension (Russian dance) (12 leg exchanges) 6. walking twist lunges (20 contacts) 7. treadmills (30 total) 8. lunge extension walks (20 contacts) 9. lateral pogos (12 each direction) 10. low walks-forward (20 contacts)

cool-down/static stretching 12 min.

notes: patella sore today, whereas it was not sore at all yesterday. this thing is day-to-day, and that aggravates my patience a little. how can a man drop the bomb when his patella tells him "hold on here"? screw that. I will will myself to good health. 

[utfootball4]

utfootball4 on January 23, 2007 at 11:02 am #57016

you have been having lots of injuries lately, whats going on????

[saltojump5]

saltojump5 on January 23, 2007 at 11:56 am #57017

you have been having lots of injuries lately, whats going on????

A few different things, I think. One thing is that I've been more distracted from my own workouts, as I put more time and energy into coaching the kids, now (which I do enjoy). We've got like 4x as many jumpers as last year, and they're all on a different page, starting up at different times and coming on diff. days, etc. It is a bit draining. I saw you had a shitty workout today and that gave way to some shitty coaching. Same thing here today. 

Also, they are trying to save $ on the heating bill for the bldg…they keep it at about 49 degrees inside at best, and we have to wear hats and jackets and shizzle throughout the workout…which is unnerving. Also, it's hard to stay relaxed sometimes when there are soccer balls flying around you. I would love to return to the relaxation I had this summer.

It's been very cold outside, and it seems to me I've always felt the aches and pains return at this time of year, and things get much better when the temp. gets above 65 degrees. It's kinda depressing up here…no-one is getting any sun these days. I believe sunlight goes a long ways toward health.

Also, I took a couple missteps and went for too much with those depth landings/complexes. Also trying to finish a workout while distracted/hurried and demonstrating jumps to the kids while cold is a no-no.

I'm starting to think one can only sustain so much high intensity work, and then your body sends you these messages to back off, even though you thought things were going great…just kind of creeps up on you and lets you know one day.

Let me know if you see anything else I might be overlooking.

I'll get there…I really don't care how long I have to wait. All I need is 1 jump over 50' & another over 24' and I can hang up the shoes.

[saltojump5]

saltojump5 on January 24, 2007 at 12:15 pm #57018

Tues 1/23

warm-up A w/ TJ phase rehearsal  30 min.

4 x 50m build-ups

30m test-4 pt. stance crouch start (4 trials, no blocks, speed trap timing gate timed) 4:00 rec. best result: 4.05 sec. (best ever= 3.98 sec. 11/29/06)

30m fly test-(3 trials, speed trap timing gate timed, 28m accel zone used) 7:00 rec. best result: 3.21 sec. (best ever = 3.17 sec) w/ a fastest 10m split of 1.05 sec. (best ever = 1.04 sec. multiple times)

SLJ test (4 trials) best result: garbage (best ever = 10'10")

single arm barbell split snatch (from floor) 4×2 each arm @ 90 lbs, 100, 110, 125 lbs  new PR!!!  :thumbup: :dance: :thumbup:

cool-down/dynamic & static stretching  12 min.

notes: legs felt on the tired side today, and I felt slow compared to last week's sprints, but the times were still decent. I think all those sprints/builds on Sunday, and then the circuit at 9:00 pm last night caught up w/ me today. anyway, now I know I was running my fastest ever last week, because today's decent times didn't even compare w/ last week's blaze. I'd say I'm still within striking distance, and that is a good thing now. trick knee felt fine today…must have been some good barometric pressure today, or something. single arm snatch was easy, so I know I can get my goal of a big dog on each side.   

[saltojump5]

saltojump5 on January 25, 2007 at 11:21 am #57019

Wed 1/24

warm-up B  25 min

ext. tempo @ 70-75% (on astro-turfed indoor track today): 10x100m @ 14.4-15.2 sec. w/ 1:15 rec. b/n reps {1000m vol}

hurdle mobility: 10×10 clearances holding med ball

cool-down/static stretching 10 min.

notes: my new shoes are doing the trick. I broke down the old ones in just 3 months, so that is also a PR  :thumbup:  a good day w/ the club jumpers. they are making some good breakthroughs. I looked over, and our pole vault coach was also coaching his arse off  🙂

[saltojump5]

saltojump5 on January 27, 2007 at 12:39 pm #57020

Thurs 1/25

off

Fri 1/26

warm-up C  25 min.

1 set of 6 contacts alt. leg bounding (from standing start)

1 x 4 step approach TJ (preceded by short walk-in)

2 x 6 step approach TJ's (preceded by short walk-in)

single arm barbell split snatch (from floor) 3×2 each arm @ 90 lbs, 100, 110 lbs. w/ 3:00 rec.

cool-down/dynamic & static stretching  12 min.

notes: gave my patella the test today, and it passed. first time back bounding/TJ'ing on it in 3 weeks, and I accidentally unloaded some huge jumps  :thumbup: :thumbup: :thumbup: ! My buddy stood there w/ his jaw dropped. I feel good again.

[saltojump5]

saltojump5 on January 30, 2007 at 12:26 pm #57021

Sat 1/27

Meet #1 
55m  6.82
TJ (10 step, low speed approach, 3 attempts only)  Foul (big), 43'3 1/4" (stutter step), Foul (big)

bodyweight 179 lbs.

notes: not happy with the results. things to improve upon for 55m…timed warm-up poorly and hadn't recovered and settled/relaxed by the time they called us to the blocks, hurried warm-up, no accels as primer, blocks were spiked to ground and bunched to the line, disallowing normal settings (should have removed spike and had someone stand on them. things to improve upon for the TJ…won't have to test it out w/ TJ's day before meet, will solidify short approaches, too, in order to eliminate stutter stepping. 43'3 1/4" jump also left from a foot behind the board. rounds 1 and 3 fouls were big, though, and I was deep into the pit. very elastic and loose, but knee hurt after the first jump. I will start to get after it more next time w/ more speed.

Sun 1/28
off

***week 23, 2nd week of pre-comp***

Mon 1/29

warm-up C w/ TJ phase rehearsal 25 min.

2x4x50m upright sled pulls w/ med/light weight first set & light weight 2nd set (easy build pace, sporatic & enjoyable recovery)

4 x DL SLJ w/ 8 lb. weight vest

4 x each leg SL SLJ w/ 8 lb. weight vest (2 reps stationary start, 2 reps 1 step momentum builder each leg)

2×10 split squat jumps w/ 8 lb. weight vest

2×10 alt. leg step-up jumps w/ 8 lb. weight vest

1 x 10 pogos for height w/ stiff legged plantarflexion landing & reset (single responsed, not consecutive)

several sledge hammer whacks (8 & 12 lb sledges) @ sandbag on pedestal from sandpit stand

some DL hops over sandbag on pedestal from sandpit w/ stiff legged sandpit landing

more sledge whacks

cool-down/dynamic & static stretching  12 min.

notes: the plan is to go Mondays w/ resisted runs/resisted plyos/speed-strength/breaking inertia, etc, Tuesdays w/ box jumps/combination jumps/bounding to sandpit for technical development, Wednesdays w/ pure speed/approaches/first phase passing, Thursdays warm-up/stretching/maybe some hurdle mobility and core work, Friday off, Sat compete (3 jumps only), Sun TJ technical session w/ Kangaroo Track club. The idea is a shift on the spectrum throughout the week from speed-strength to pure speed, 2 days of recovery which has always done my body good, and then explode. all sessions are brief and relatively intense. should be a good stew for me, allowing for full recovery mentally and physically, so as to allow my speed to play out. fun workout today. the best was whaling on that sandbag w/ the sledges (thanks wsgeneral  :thumbup:) my training mate's foot got tripped up on it, as he failed to make clearance on his hop over, and he tumbled face first to the other side. he got pissed at it, so we whaled on it some more.   

[saltojump5]

saltojump5 on January 31, 2007 at 11:32 am #57022

Tues 1/30

warm-up C w/ TJ phase rehearsal 25 min.

combination/multi-jumps (all to sandpit):

4 x short approach TJ's from 2-4 step walk/jog in

4 x 8-9 contacts alt. leg bounding from 2-6 step walk/jog in

4 x LLR-LLR from 2-6 step walk/jog in

4 x DL ground-to-box-to ground etc. jumps (through 5 boxes, various heights)

1 x each leg SL ground-to-box-to ground etc. hop & hold the landing (through 5 boxes, various heights)

cool-down/dynamic & static stretching  12 min.

notes: an enjoyable day. short and sweet…as promised. 

[saltojump5]

saltojump5 on February 1, 2007 at 12:20 pm #57023

Wed 1/31

bodyweight 176 lbs and almost sinewed  :thumbup:  :online:  :thumbup:

warm-up A w/ TJ phase rehearsal 30 min.

speed/technique

3 x 50m builds

6 x approaches (used 119'0" 18-step run, preceded by 4-step walk-in 133'0")

5 x short approach LJ's

2 x 1st phase TJ passing (flatland/from full approach/top speed) *filmed, result = 16'8" 1st phase pass

notes: a very good day. started out sore and very sluggish, but it turned into one of the best sessions to date. approaches were very fast, smooth, and relaxed. short approach LJ's were so-so. 1st phase TJ passing was superb. on my 16'8", everything came through the board w/ a natural release and swing of the free limbs. stayed level and there was no collapse upon ground contact coming out of it. I could sense there'd be even phase distribution if I were to finish that one.

[saltojump5]

saltojump5 on February 2, 2007 at 12:06 pm #57024

Thurs 2/1

warm-up B w/ TJ phase rehearsal 25 min.

2 x 55m builds

isometric core stabilizers–prone elbowstand, left and right lateral handstand, supine elbowstand  45 sec. each + 10 leg raises

notes: feeling good.

[saltojump5]

saltojump5 on February 4, 2007 at 10:44 pm #57025

Sat 2/3

Meet #2
LJ  21'6 3/4"

used 122'6" 18-step run, preceded by 4-step walk-in 136'6" 
4 attempts taken (last one a foul w/ 22'2" distance travelled courtesy mark)

bodyweight 180 lbs.

[saltojump5]

saltojump5 on February 6, 2007 at 12:43 pm #57026

Sun 2/4

guided TJ session #4

*check out the video clips from these sessions at  https://www.kangarootrackclub.org/gallery.htm
click on the ones that say Brian (that's my alias  :cool2:)  feedback welcome!

warm-up A  30 min.

2 x 55m builds

3 x 4-5 contacts alt. leg bounding to sandpit from rocking 1-step start

3 x 12-step approach TJ's: 45'8", 46'0", 45'8"

3 x 1st phase TJ flatland passing from full approach (used 120'0" approach, preceded by 4 step walk-in 134'0")

cool-down/static stretching  12 min.

notes: It's coming along nicely now! I've regained relaxation. I think I'm within striking distance of getting my 50 footer, seeing that this now came in practice, the day after a meet. Exciting times they are!

[saltojump5]

saltojump5 on February 7, 2007 at 10:50 am #57027

***week 24, 1st week of comp***

Mon 2/5
off

Tues 2/6

warm-up C w/ TJ phase rehearsal 25 min.

combination/multi-jumps (all to sandpit):

4 x short approach TJ's from 2-4 step walk/jog in

4 x 5-6 contacts alt. leg bounding from 2-6 step walk/jog in

4 x LLR-LLR from 2-6 step walk/jog in

2 x DL ground-to-box-to ground etc. jumps (through 5 boxes, various heights)

1 x each leg SL ground-to-box-to ground etc. hop & hold the landing (through 5 boxes, various heights)

cool-down/dynamic & static stretching  12 min.

notes: very explosive. another great day. 

[saltojump5]

saltojump5 on February 8, 2007 at 10:55 am #57028

Wed 2/7

warm-up A w/ TJ phase rehearsal 30 min.

speed/technique

3 x 50m builds

4 x approaches (used 119'0" 18-step run, preceded by 4-step walk-in 133'0")

4 x 1st phase TJ passing (flatland/from full approach/top speed) *filmed, result = 17'11" 1st phase pass

cool-down/dynamic & static stretching  12 min.

notes: a fine day once again. workout unfolded the same way as last week, as far as my body's response…started out sluggish, but the workout turned into some good stuff. 3 more 1st phase passes at around 16'5"-16'9", which were very smooth, and that 17'11", which was pretty smooth, but with a hint of turbulence. I'm gonna clean it up, and 18' a little smoother could lead into a pretty nice pass-pass-jump in a meet situation, in my estimation.

[saltojump5]

saltojump5 on February 9, 2007 at 10:40 am #57029

Thurs 2/8

warm-up C w/ TJ phase rehearsal 25 min.

2 x 55m builds

isometric core stabilizers–prone elbowstand, left and right lateral handstand, supine elbowstand  45 sec. each + 10 leg raises

notes: keeping on with the trend of feeling good. a rewarding day of coaching. there's this dark horse, who just came to us in his senior year w/ average marks…he's responding unbelievably to the workouts (esp. the weight training), hittin' them 6 days a weeks. he's been bouncin' off the walls, and I'm hard pressed to keep restraining him from doing too much. anyway, today he posted a 1.00 sec. laser across 10m in his 10th sprint (40m+) of the day (weeks back he only had a 1.10). this signifies he's capable of dropping a 23'9" LJ, if the speed is in check with the strength, as well as form. the only other jumper I've had go this fast, who posted 0.99, ended up w/ a 24'4 1/2" LJ last season. also, a girl got a 1.22 today, which indicates she could produce a 17'5" LJ. I am happy, because they've been putting in the time and have been consistent with their training since 1st week of November. I remind you that these jumpers have been largely doing things Elitetrack style the past 2-3 years, which has made all the difference…so thanks!

[saltojump5]

saltojump5 on February 11, 2007 at 9:08 am #57030

Fri 2/9
off

Sat 2/10

Meet #3
TJ  48'4 1/2"  :dance: :dance: :dance:

used 120'6" 18-step run, preceded by 4-step walk-in 134'6"
4 attempts taken–all legal jumps (perfect on the board) 46'8", 47'8" new PR!!, 48'4 1/2" new PR!!  :thumbup:, 47'8"

bodyweight 178 lbs.

notes: well I didn't deliver that 50' jump I had intended, but I did PR by over a foot. didn't sleep well at all last night…my mind was racing over thoughts of the meet (about 3-4 hours of sleep). came feeling great, nevertheless. timed the warm-up perfectly this time. was in the zone from the beginning…relaxed, with an air of nervous optimism, looking to enjoy the ride. first time in forever that I was clean on the board w/ my attempts. very springy & explosive today. didn't utilize all my speed, though, maybe cuz in the back of my head I knew I had taken it from 12 steps w/ my longest attempts from practice, to 18 steps in today's meet, for the full jump. the 48'4 1/2" jump had about a 17'-15'-16'4 1/2" breakdown for the phases…I was also still falling backward and sideways on the landing, so I was losing distance there. thought I was gonna hit my 50 footer on the last jump, cuz the momentum of the rounds was going my way…instead I lost focus, got greedy, lost my balance in the jump, while carrying on w/ explosive effort anyhow. the end result is that I traumatized my rt. knee in the third phase. don't know what the heck is up with it…it is real weird feeling. hopefully it's just shell shock and I'll be OK soon. it's definitely different than the patellar tendonosis, which feels pretty OK now. whatever…yeah I'm a little worried, but also happy enough with the day. 

[saltojump5]

saltojump5 on February 26, 2007 at 10:29 am #57031

Sun 2/25

bodyweight 181 lbs.

took 2 weeks off due to what I think is a knee sprain/possible partially torn meniscus. finally could walk well again, so I did this:

very light & gingerly jog/walk/lying leg pedal 4 min, stationary bike 4 min, lying leg pedal

warm-up B w/ TJ phase rehearsal  25 min.

15 x 25m ramp runs w/ walk-back recovery

GS/light weights circuit–2 x circuit1 (30-40 sec. rec. b/n exercises & 3:00 b/n sets):
1. high box step-ups w/ hold (10 each leg) 2. bench dips 1st set (25 reps)/ regular dips 2nd set (9 reps) 3. single arm OH MB wide stance deep squats (12 total) 4. SL stand lat/front 10 lb. DB raises w/ free leg TJ swooping action (5 each direction/each leg stand) 5. squat thrusts (12 reps) 6. SL stand sweeping single arm w/ free leg TJ swooping action (12 each leg stand) 7. kneeling MB throws from chest (12 reps) 8. SL stand 10 lb. DB double arm swings (12 each leg stand) 9. single arm bent over rows w/ 25 lb. DB (12 each arm) 10. SL DB stiff legged anterior reach w/ 25 lb. DB's (10 reps each leg stand) 11. lat. pull downs (12 reps)

cool-down/dynamic & static stretching  12 min.

notes: 2 weeks in hell left me with your typical nourishment of chocolate, ice cream, and alcohol. I am now in limbo. it is very blue here. there comes a time, though, when every triple jumper needs to work out, even in limbo…

[saltojump5]

saltojump5 on March 6, 2007 at 1:12 pm #57032

Mon 2/26

stationary bike  4 min.

warm-up A  25 min.

power clean & split jerk  2×4 @ 55%, 2×4 @ 60% (115 lbs) w/ 2:00-2:30 rec. {16 total reps olys}

deep back squat  2×4 @ 60%, 2×4 @ 65%, 1×4 @ 70% (225 lbs) w/ 1:15 rec.

deep front squat 2×4 @ 60%, 2×4 @ 65%, 1×4 @ 70% (185 lbs) w/ 1:15 rec. {40 total reps squatting}

explosive MB: 4 reps OHB, 4 reps OH w/ 2:00 rec. b/n each set of 4

cool-down/static & dynamic stretching  12 min.

bench press 3×4 @ 60%, 3×4 @ 65%, 2×4 @ 70% (125 lbs) w/ 1:15 rec. {32 total reps pressing}

stretched the pecs 

core: 10 hanging bent leg raises w/ 5 sec. static hold, 40 standing Russian twists w/ 35 lb. plate, 20 DL Eagles

notes: knee made the warm-up labored, but was feeling good as the workout progressed.

[saltojump5]

saltojump5 on March 6, 2007 at 1:35 pm #57033

Mon 3/5

warm-up A  30 min.

dynamic hurdle flexibility: 1×10 each direction bent knee, 1×10 each direction straight leg

5 x each leg of leg drives on wall

accelDev/resisted runs: 2x10m tire pull, 3x15m tire pull, 3x10m unresisted-4 pt. stance starts, 3x15m unresisted-seated turnaround starts w/ 1:30-2:00 rec's {140m volume}

6 reps standing LJ to sandpit (best attempt= 10'3")

back power jerk 1×5 @ 60%, 2×5 @ 70% (155 lbs) w/ 2:30 rec. {15 reps}

deep back squat 3×10 @ 50% (185 lbs) w/ 2:00 rec. {30 reps}

4 reps standing VJ

cool-down/static stretching  11 min.

notes: did the workout with the club jumpers today. I think I'm over the sprain, but I'm pretty certain there's torn miniscus in there. I can pretty much do everything, it's just kinda livin' with it not quite right in there (grinding/twanging/not fluid). the knee felt pretty good for starters, but stiffened and aches again now, after the workout. things felt kick arse otherwise. got an MRI today. they had to start over cuz I accidentally started movin' to the music (BPM baby!) and my elbow bumped the control stick and shifted the bed…miss lady operator was a triple jumper back in her day, so all was OK  :thumbup:

[saltojump5]

saltojump5 on March 8, 2007 at 10:45 am #57034

Wed 3/7

warm-up C  25 min.

turnarounds: 5x50m & 4x50m @ 85% w/ 15 sec. rec. b/n reps & 4:00 rec. b/n sets {450m vol}

low/med intensity multi-jumps (30-60 sec. rec): 2×15 DL pogos, 2×15 DL zig zag line pogos, 2×15 DL prisoner floor-to-box squat jumps, 2×20 alt. leg step-up jumps

play time: SL stand MB partner battle (12 puts each leg stand), partner band heckle w/ SL MB battle, circle crawl

deep front squat 4×3 @ 60% (185 lbs), 6×3 @ 65% (205 lbs) w/ 1:15 rec.

stiff legged deadlift 3×10 @ 135 lbs. w/ 2:00 rec.

alt. leg rhythmic front DB split jerk 3×10 @ 40 lb. DB's

cool-down/dynamic & static stretching  12 min.

notes: OK, so I can do all of these workouts, oh but man my knee smarts. something aint right in there. Gonna get the thing healed, come surgery or high water, because the drive is still there. I will hit 50'.

[Beau Brehm]

Beau Brehm on March 14, 2007 at 5:57 am #57035

Good luck man. Did you get results from your MRI yet?

[saltojump5]

saltojump5 on March 14, 2007 at 10:15 am #57036

Thanks. No, I am still waiting for the results.

[saltojump5]

saltojump5 on March 19, 2007 at 1:04 pm #57037

Fri 3/16

warm-up C  25 min.

build-ups & some light TJ technique

some intermediate lifting

notes: I was very surprised by my strength levels today…thought they would have fallen off more. must be the junk food I'm eating now and whatever they're injecting into our cows and mightier meatier chickens these days  :bigsmile:

[saltojump5]

saltojump5 on March 19, 2007 at 1:08 pm #57038

Tomorrow I will begin Jonathan Edwards' 1995 training. The good doctor still hasn't called with the results of my MRI, but I'm tired of waiting…I waited so long my damn knee seems to have gone and healed itself. Oh well, what you gonna do? Oh yes, triple jump.

[saltojump5]

saltojump5 on March 20, 2007 at 11:26 am #57039

Mon 3/19

stationary bike 4:00, bodyweight squats, bodyweight lunges

snatch light warm-up sets, snatch working sets (triples, doubles, and singles)

snatch max 188 lbs

notes: near PR today. I bettered Edwards by 1 lb. in today's test. felt very good. it's funny how much more easily the weights come when they're not preceded by 2 hrs. of track work or an extensive and (often) overdone re-warm-up for the weights session. more tests tomorrow. I do feel dizzy…I think it came from lots of motor unit recruitment…tomorrow should get interesting. 

[saltojump5]

saltojump5 on March 21, 2007 at 11:20 am #57040

Tues 3/20

bodyweight 185 lbs.  :thumbdown:  :wow:  :thumbdown:

warm-up A  30 min. w/ TJ phase rehearsal

2 x 60m build-ups

30m test (3 trials, from 4 pt. stance, no blocks, laser timed) best result: (w/ 10m splits) 2.00  1.18-3.18  1.09-4.27 sec.  :thumbdown:  :laugh:  :thumbdown:

SLJ test (3 trials) best result: 10'0"

overhead backward 12 lb. shot throw (3 trials) best result: 51'0"

38 push-ups

55 crunches

dynamic & static stretching

notes: I can tell I haven't been squatting/deadlifting…it really hurt the first 10m of my 30m test today. I usually get about 1.7_ to 1.8_ for the first 10m, not 2.00. The time-clock blazed me up and humbled my ambitions today. felt like a pile overall, except for maybe the shot throws, which were pretty OK. power clean & hang snatch maxes tomorrow.     

[utfootball4]

utfootball4 on March 21, 2007 at 12:42 pm #57041

goodluck on your comeback

[saltojump5]

saltojump5 on March 21, 2007 at 10:18 pm #57042

Thanks ut. I'll see what we can learn this time around.

[saltojump5]

saltojump5 on March 22, 2007 at 10:59 am #57043

I posted this in the rehab thread, but I'll post it again here for congruence with my journal:

The doctor just called with the results of my MRI. He said I didn't damage the meniscus, but that I broke cartilage loose in small chunks…the cartilage being the type that wears out as you get older and can lead to arthritis. He said it was hard to tell the extent of the damage. He didn't steer me toward surgery, because it is trickier and can have more complications than a meniscus repair actually…6 weeks of non weight bearing/inactivity, extended rehab, with the possibility of it not being a success, and having to go back with a donor's cartilage and screw it in me. He eluded to the idea it might be better to see how this progresses on it's own.

I have a hunch that although surgery is more difficult, the fact that I didn't damage the meniscus is more promising for my body to heal itself naturally.

Does anyone have any experience with this? Do you believe supplementation (glucosamine, condroitin, MSM, fish oil leaning on EPA, Wobenzym N enzymes, etc) can actually help to rebuild cartilage or alleviate this problem? What is the general outlook for this type of injury? 

Considering whether or not I should continue jumping. Now I'll post my workout from today.

[saltojump5]

saltojump5 on March 22, 2007 at 11:12 am #57044

Wed 3/21

stationary bike 4:00, bodyweight squats, bodyweight lunges, some treadmills & other general movement

power clean  5 reps,4,3,1,1,1  w/ 88 lbs, 111, 135, 199, 243, 253 lbs. new PR!!  :thumbup:  :dance:  :thumbup:

hang snatch (from above the knees) 1 rep, fail, 1, 1  w/ 133 lbs, 163 fail, 153, 163 lbs. new PR!!  :thumbup:  :dance:  :thumbup:

notes: good ole Jonathan ain't got nothing on me today! I tied his power clean max for today…the beginning of his training. I was also within 2 lbs. of his hang snatch. this is good new, cuz if I decide to carry through with this, I can go off of his numbers/percentages and see if mine get bigger too.  :laugh: 😆

[flight05]

flight05 on March 24, 2007 at 4:13 am #57045

[b]Wed 3/21[/b]

Notes: good ole Jonathan ain't got nothing on me today! I tied his power clean max for today…the beginning of his training.

huh?

u know his numbers were in kilos right?

[saltojump5]

saltojump5 on March 24, 2007 at 11:29 am #57046

huh?

u know his numbers were in kilos right?

Yes, I know. I already made all the conversions. His journal says he started his training with a power clean max of 115 kilograms, for example. That converts to 253 lbs. If it said he did 253 kilograms, well that would be 558 pounds, and he would seriously threaten Hossein Rezazadeh for the super heavyweight Olympic weightlifting title.

[saltojump5]

saltojump5 on March 24, 2007 at 11:39 am #57047

Fri 3/23

some easy TJ technique:

technique rehearsal (stationary & walk-throughs)
4 x 1st phase passing flatland to sandpit
3 x low speed 6-step approach TJ's

notes: felt good. the magic pills (glucosamine, fish oils, etc) are starting to work to make the knee feel better. they make a difference, no lie. I basically get a whole week off after maxing out, as called for by Sir Edwards…today I just decided to see what I had for demonstration purposes for the kids. outlook is good.

[flight05]

flight05 on March 25, 2007 at 4:35 am #57048

ok i just didnt see anywhere where he started with only 115kg all the singles seemed over 130kg

what do u do for your rehearsal stuff?

[winnesota]

winnesota on March 25, 2007 at 6:37 am #57049

haha I told you those magic pills work!

[saltojump5]

saltojump5 on March 25, 2007 at 1:19 pm #57050

ok i just didnt see anywhere where he started with only 115kg all the singles seemed over 130kg

what do u do for your rehearsal stuff?

Oh yeah, Lorien didn't post what Edwards did in January, when he tested his maxes at the onset of his training. Mike followed up with a link to January & February, as well as the article by his coach:

https://elitetrack.com/images/janfeb1995.jpg

As for rehearsal, it's probably stuff you already know about the technique…I just do lots of it. Actually, some of the stuff I practice comes from the discussion on TJ that you had with Mike about 4 years ago (there's an old thread in here somewhere which is good). You know…how to receive the ground, rocking heel-to-toe/full-footed contacts, projection of the hips well beyond the support leg on all 3 phases, not being in a hurry to cycle the leg through, etc. Also, the rehearsal ties into the new technique I'm using with the sweeping single arm-over the top. I practice the typical posterior pelvic tilt (thinking projection of high beams from the hips), leading with the hips, pelvic rotation (thinking swivel vs. frozen), opposite arm to leg working in unison & as mirror images of one another, focusing the line of balance to the middle, vertical shin angle through moment of departure during approach rehearsal (stepping down onto an imaginary/arbitrary takeoff mark…love to feel pinched), etc. As for stationary drills, one of them is holding the desired body position that we want off the board by holding an arm out and leaning into a partner or wall…takeoff leg is fully extended back on the "board", hips in front, straight driving angle, etc. Another is from a single leg stand, doing a repeat free leg motion of driving the knee, but then soon after allowing it to extend through its swooping miss at the ground…this is done working the sweeping single arm at the same time. Most rehearsal is done in slow motion, so we can absorb and internalize the motions throughout the mock triple jump. It actually gets you very comfortable and relaxed with the event, imagining how it will feel at various points.     

[saltojump5]

saltojump5 on March 25, 2007 at 1:35 pm #57051

haha I told you those magic pills work!

Yeah, ha! Even if it is just mental, or time's passing which is healing, I'll take it! Makes ya feel the hope! But I've heard good things about the Glucosamine.

[saltojump5]

saltojump5 on March 29, 2007 at 8:49 am #57052

Wed 3/28

stationary bike 4 min, bodyweight squats, bodyweight lunges, some treadmills & other general movement

power clean  warm-up 1x6x133 lbs,  target 3x6x187 lbs (73%)

hang snatch (from above the knees)  3x6x121 lbs (73%)

bench  3x6x135 lbs (73%)

*used 3:30 rec. b/n all sets & a 5:00 rec. b/n exercises

–12 min rest–

6x50m @ 90% w/ 4:00 rec.

dynamic & static stretching  10 min.

notes: a fine day. tomorrow looks scary.

[saltojump5]

saltojump5 on March 30, 2007 at 7:33 am #57053

Thurs 3/29

Warm-up C  25 min.

endurance bounding: 3×12 each leg SL hops, 3×12 alt. leg bounding, 3×12 LLR-LLR, etc. w/ 1:00 rec. b/n left SL hops & right SL hops & 2:00 rec. b/n all other sets (used low speed 4 step run-in on all) {144 total contacts}

Jonathan Edwards GS/body weight circuit: 3 sets of 15 exercises, minimal rec. b/n exercises & 30-60 sec. rec. b/n sets

15 push-ups, 15 lying hip lifts, 7 each arm seated MB twist and throw, 35 sec. body bridging from floor-to-box (upper hamstrings), 25 contacts octagonal jumps, 6 x 10 sec. rollover supine & prone handstand isometric core stabilizers w/ alt. leg support, 20 twist crunches, 45 sec. superman, 30 treadmills, 20 crunches, 7 glut-ham raises, 10 pogo singles for height w/ stiff legged plantarflexed landing & reset, 20 bench dips, 15 sec. each leg stand on wobble board w/ sweeping single arm action, 10 split squat leg exchange jumps

static stretching  10 min. & again 2 hrs. later for 12 min. w/ warm shower

notes: man it's been a long time since I've done some extended bounding. whereas I don't necessarily agree with it, it was prescribed for today, and I did enjoy it…it went very well and I kept up the speed. bounding done in trainers across grassy football field. circuit was another story. circuit give me pounding headache. I do not like circuit that still wear me down. 

[saltojump5]

saltojump5 on April 2, 2007 at 2:05 am #57054

Fri 3/30

warm-up C  25 min.

2x55m build-ups

4x130m @ 95% w/ 11:00 rec. (done on indoor track)  times= 16.0, 15.5, 15.7, 15.5

barefoot cool-down/dynamic & static stretching 12 min.

notes: felt good.

[saltojump5]

saltojump5 on April 3, 2007 at 11:14 am #57055

Mon 4/2

warm-up A  w/ TJ phase rehearsal  30 min.

jumping routine: 4 x 1st phase TJ passing (lower speed, shorter run, flatland to flatland), 1 x 6-step approach TJ (preceded by 4 step walk-in)–no measurements taken

power snatch  3x6x133 lbs (70%)

hang clean (from above the knees)  3x6x178 lbs (70%)

bench  3x6x135 lbs (73%)

*used 3:30 rec. b/n all sets & a 5:30 rec. b/n exercises

–1 hour layover–

abbreviated warm-up A w/ TJ phase rehearsal  20 min.

jumping routine: 4 x 1st half of 1st phase free leg drill (lower speed, shorter run, flatland to sandpit), 4 x 6-step approach TJ's (preceded by 4 step walk-in)–no measurements taken

dynamic & static stretching  12 min.

notes: everything felt great for the first part of the workout. I was really jumpy & eager for the TJ'ing during the warm-up…then we tried jumping into our water-logged 'sand'pit. it simply did not give, it was like clay on the landing. made my kneecap hurt something irregular trying an entry into that muck. we called it off and headed to the weightroom. after the weights, I finished the jumping routine from 6 on my own at another site. it wasn't so good, cuz my body was tight, rt. patella tendon was sending a message again, and I had lost most of my fight on account of this blasted weather. I swear I'm moving out of this God-forsaken state. I got the will, but it ain't providing the way.   

[saltojump5]

saltojump5 on April 4, 2007 at 12:15 pm #57056

Tues 4/3

warm-up A  25 min.

2 x 55m build-ups

5 x 50m fast w/ 5:30 rec.

dynamic & static stretching  12 min.

notes: felt very good today. the CNS is sharp.

[saltojump5]

saltojump5 on April 12, 2007 at 11:58 am #57057

Wed 4/4

stationary bike 4 min, bodyweight squats, bodyweight lunges, some treadmills & other general movement

power clean  warm-up 1x6x133 lbs,  target 3x6x199 lbs

hang snatch (from above the knees)  3x6x121 lbs

bench  3x6x135 lbs

*used 3:30 rec. b/n all sets & a 5:30 rec. b/n exercises

–12 min rest–

5x50m relaxed w/ walk-back recovery

dynamic & static stretching  10 min.

notes: a bit tight for those striders after the weights. otherwise, workout was fine.

Thurs 4/5

Warm-up C  25 min.

endurance bounding: 3×12 each leg SL hops, 3×12 alt. leg bounding w/ 1:00 rec. b/n left SL hops & right SL hops & 2:00 rec. b/n all other sets (used low speed 4 step run-in on all)

static stretching  10 min. & again 2 hrs. later for 12 min. w/ warm shower

notes: Edwards notes that his legs were sore on this day, so he cut out the rest of the endurance bounding. He also notes that he cut out the circuit because he felt faint. I welcomed both cuts to the workout today, cuz I felt I could use some rest, as well. my knees were feeling banged up, but I am counting on my body's natural release of growth hormone from doing the strength training to repair and rebuild. I hope this to be true  :bigsmile:

Fri 4/6

warm-up A  w/ TJ phase rehearsal  30 min.

2 x 55m builds

5x140m @ 95% w/ 12:30 rec. (done on indoor track)  times= 17.2, 17.5, 17.8, 17.0, 16.9

cool-down/dynamic & static stretching  12 min.

–25 minute layover–

power snatch  3x6x133 lbs

hang clean (from above the knees)  3x6x178 lbs

bench  3x6x145 lbs

*used 3:30 rec. b/n all sets & a 5:30 rec. b/n exercises

static stretching  10 min.

notes: 140's felt great, even though I forgot to get on my horse in the middle rounds. I remembered and cranked things up a notch. They still felt great, even though I was hauling a tub of lard 10 pounds overweight. weights felt explosive too.

Tues 4/10

warm-up A  w/ TJ phase rehearsal  35 min.

2x55m builds

1 x full TJ approach–used 118'6" 18 step, proceeded by 131'6" 4 step walk-in

4 x 1st phase TJ passing *filmed (full approach, full speed, flatland to flatland) distances = 16'0", 16'5", 16'5", 16'7"

2 x 5 contacts alt. leg bounding to sandpit

4 x 6-step approach TJ (preceded by 4 step walk-in) best attempt = 41'7"  :thumbdown:

–15 minute rest–

power clean 3x6x199 lbs

hang snatch (from above the knees)  3x6x124 lbs

bench  3x6x145 lbs

static stretching 2 hrs. later for 12 min. w/ warm shower

notes: approaches/1st phase passing felt very good. no disruptions to momentum coming out of those ones. jumping session from 6 steps was labored, due to patellar tendonosis…Edwards got away from me today  :sniff:  I am happy that I can jump, though, albeit with discomfort, because it will go away soon. This I know.

Wed 4/11

warm-up C w/ TJ phase rehearsal  25 min.

2x55m builds

4x50m fast (done in hallway, in trainers)

cool-down/dynamic & static stretching  12 min.

notes: Edwards notes that his legs were sore today, so he just did what you see here. I felt the exact same way, so I feel good about following in suit. things are pretty good otherwise. knees are garbage today…it is really day-to-day. tomorrow will be good again…I can feel it.   

[cliffordwinburn]

cliffordwinburn on April 12, 2007 at 10:08 pm #57058

10 lbs tub of lard?!  What'd you do?  :).  Edwards training is day to day literally?  How's that working out compared to programs you've done in the past?

[Beau Brehm]

Beau Brehm on April 16, 2007 at 3:10 am #57059

This log is very interesting.. when will you be competing?

[saltojump5]

saltojump5 on April 24, 2007 at 11:54 am #57060

10 lbs tub of lard?!  What'd you do?  :).  Edwards training is day to day literally?  How's that working out compared to programs you've done in the past?

Ha! Yeah, it's called Dairy Queen & Perkins & overall gluttony when you're feeling bad for your situation. Getting past injury now, so no more of that.

Edwards really trimmed the fat from his workouts. Every day he is banging away, but the workouts are less than half of the duration of what I was previously doing. I like that he felt free to take time off when he felt he needed to recover more, or had a slight tweak. He'd pick it up some days later and bang away again. This esp. helped just now when I tweaked my calf. I took 4 days off, came back to it perfectly healthy again, and didn't lose a stride. 

His workouts seem OK. They're good in that it's a type of training I really haven't done before, so the overall stimulus is leading to different gains in ways. Best program I've ever done, though, is what I put together 2-3 years ago, molded after the methodologies of Mike. As long as I don't get crazy and try to do excess of that program, or jump ahead & try to progress too quickly (as was the case this past fall), it is a gem of a way of putting things together. I've used it for a couple of years with my jumpers, too, and they've made awesome gains. This is definitely the site to be at.

[saltojump5]

saltojump5 on April 24, 2007 at 12:02 pm #57061

This log is very interesting.. when will you be competing?

Thanks. Glad you like it. No specific dates to start competing. I prefer to first get under 180 pounds again and have it coincide with Edwards' first competition, or at least his jumping session. Also, I'm coaching high school track, so we have lots of meets and practices I probably shouldn't miss. In no hurry, but always trying to stay sharp and within striking distance for go-time. My mentality is all or nothing actually, so I'm trying to get back into the "all" realm, for a big bang. 

[saltojump5]

saltojump5 on April 27, 2007 at 8:28 am #57062

Thurs 4/12

stationary bike 4 min, bodyweight squats, bodyweight lunges, some treadmills, crazy crawling, & other general movement

power snatch  3x6x133 lbs

hang clean (from above the knees)  3x6x178 lbs

bench  3x6x135 lbs

*used 3:30 rec. b/n all sets & a 5:30 rec. b/n exercises

–12 min rest–

5x50m relaxed w/ walk-back recovery

dynamic & static stretching  10 min.

notes: felt good today

Fri 4/13

warm-up C  25 min.

endurance bounding: 3×12 each leg SL hops, 3×12 alt. leg bounding, 3×12 LLR-LLR, etc. w/ 1:00 rec. b/n left SL hops & right SL hops & 2:00 rec. b/n all other sets (used low speed 4 step run-in on all) {144 total contacts}

Jonathan Edwards GS/body weight circuit: 3 sets of 15 exercises, minimal rec. b/n exercises 60 sec. rec. b/n sets

15 push-ups, 15 lying hip lifts, 7 each arm seated MB twist and throw, 35 sec. body bridging from floor-to-box (upper hamstrings), 25 contacts octagonal jumps, 6 x 10 sec. rollover supine & prone handstand isometric core stabilizers w/ alt. leg support, 20 twist crunches, 45 sec. superman, 20 treadmills, 20 crunches, 7 glut-ham raises, 10 pogo singles for height w/ stiff legged plantarflexed landing & reset, 20 bench dips, 15 sec. each leg stand on wobble board w/ sweeping single arm action, 8 split squat leg exchange jumps

static stretching  10 min. & again 2 hrs. later for 12 min. w/ warm shower

notes: I may have been misinterpreting the journal on the circuits. it actually just says endurance bounding + circuit. Later on, when circuits are alone for that day, it says circuits (plural). this is probably when he went 4 times through. after end. bounding, it is an awful chore. I actually tweaked my left calf today in the circuit (2nd round)…it started with the glut-ham raises, under fatigue, and then worsened with those silly pogo singles sticking the landing plantarflexed…those don't belong in a circuit…my mistake and another misinterpretation. circuits today absolutely floored me. I layed there nautious for 25 minutes afterwards, not knowing up from down. 

Sat 4/14

gingerly warmed-up A  w/ TJ phase rehearsal  30 min.

2 x 55m builds

1x130m @ 95% (done on outdoor track)  time= 17.6

cool-down/dynamic & static stretching  12 min.

notes: calf strain from yesterday prevented me from continuing this workout, so I shut 'er down.

Thurs 4/19

warm-up A  25 min.

2 x 55m builds

6x130m relaxed and fast  ~90% (done on outdoor track) w/ 5:15 rec.  times= 17.1, 16.8, 16.5, 16.3, 15.9, 16.1

notes: pressed for time to do the workout today, so I shortened the recovery. 4 days off worked magic. felt very good today. got stronger from round to round. that's all.

Fri 4/20

stationary bike 4 min, bodyweight squats, bodyweight lunges, some treadmills, crazy crawling & other general movement

hang clean  warm-up 1x6x133 lbs,  target 3x6x187 lbs

bench  3x6x145 lbs

*used 3:30 rec. b/n all sets & a 5:30 rec. b/n exercises

core: 6 hanging tuck leg raises w/ 10 sec. static hold, 36 lying on bench leg lifts/lat. leg swings, 12 sit-up MB tosses, 20 straight leg toe touches, 20 DL Eagles, 20 clocks, 6 each direction standing MB twist tosses, 20 stooped barbell twists, 10 MB reach & hike, 60 sec. seated progressive recline

Mon 4/23

warm-up A  w/ TJ phase rehearsal  35 min.

2x55m builds

4 x short approach run w/ 1st phase TJ passing

6 x hop & hold the landing (triple jump sequence)

2 x LLR-LLR to sandpit from ~6-step  low speed run-in

3 x 6-step approach TJ–low speed (preceded by 4-step walk-in)  *no measurements taken, but they were deep  :thumbup:

3 x 10-step approach TJ–low speed (preceded by 4-step walk-in)  *one measurement taken= 44'9  :biggrin:, others were also deep ~45'  :thumbup: :biggrin: :thumbup:

–15 minute rest–

power clean  warm-up  1x6x133 lbs, target  3x6x199 lbs

hang snatch (from above the knees)  3x6x133 lbs

bench  3x6x154 lbs

dynamic & static stretching  12 min.

notes: jumping session felt superb…3 foot improvement on distances over the last jumping session. great speed maintenance through the phases. distances were nice, seeing that I wasn't bringing much speed on the approach run. I can go big probably.

Wed 4/25

warm-up B  25 min.

"the circuit" (modified): 2 sets of 20 stations, minimal rec. b/n exercises & 2:30 rec. b/n sets:

10 push-ups w/ alt. leg support, 20 sec. prone elbowstand stabilizer, 20 crunches, 45 sec. Capoeira, 20 mountain climbers, 20 sec. left handstand stabilizer, 15 lying leg lifts, 45 sec. Capoeira, side slide (8 each direction), 20 sec. right handstand stabilizer, 15 twist crunches, 8 burpees w/ push-up, 8 each arm brick overhead presses, 15 sec. each arm brick overhead hold w/ figure 8 walk, 60 sec. seated progressive recline, 45 sec. Capoeira, 8 walking lunges, 10 sec. left hand & rt. foot prone stabilizer, 10 sec. rt. hand & left foot prone stabilizer, 15 supermans, 10 sledge hammer whacks

more sledge hammer whacks (absolutely devastated big metal desk  :bigsmile:  :wow:  :bigsmile:)

dynamic & static stretching  12 min.

notes: ha ha! I love it! we went to town on that desk. sledge punctured a hole in the metal table top, and was sticking right out of it. we extracted the thing and whaled away again. the middle drawer broke away and crashed to the ground. the damn thing was in shards by the time we were finished with it. lady distance coach even got in on the fun. I was pumped the rest of the day. thinking of using this as a neural wake-up for our next high school meet. circuit replaced Edwards' racketball, by the way.

Thurs 4/26

stationary bike 4 min, bodyweight squats, bodyweight lunges, some treadmills, crazy crawling & other general movement

power snatch  bar warm-up & 1x6x90 lbs,  target 1x6x153 lbs, 2x6x143 lbs

hang clean (from above the knees)  3x6x173 lbs

bench  3x6x154 lbs

*used 3:30-4:00 rec. b/n all sets & a 5:30 rec. b/n exercises

–5 min rest–

4x50m relaxed 90% w/ 4:00 rec.

dynamic & static stretching  10 min.

notes: tired today. weights felt heavier than usual. endurance bounding + circuit tomorrow  :barf:, but I'll keep circuit to the singular, one time through. if Edwards called for more than once through, well then he should have annotated it in the plural, circuits, doggonnit.

[cliffordwinburn]

cliffordwinburn on April 30, 2007 at 10:24 am #57063

You must be crazy strong!  Glute Ham raises are the hardest thing ever in my opinion.  I can't even do 1.  That's awesome progress!  41 to 45 from 6 step slow speed!  That's just amazing.  Maybe I'll do some Edwards training…  Nice work so far!

[saltojump5]

saltojump5 on May 2, 2007 at 9:20 am #57064

Thanks. It feels good getting healthy again. This is fun stuff!

[saltojump5]

saltojump5 on May 2, 2007 at 9:37 am #57065

Sun 4/29

bodyweight 183 lbs. and falling

warm-up C  25 min. w/ TJ phase rehearsal

endurance bounding: 3×12 each leg SL hops, 3×12 alt. leg bounding, 3×12 LLR-LLR, etc. w/ 1:30 rec. b/n left SL hops & right SL hops & 2:30 rec. b/n all other sets (used low speed 4 step run-in on all) {144 total contacts}  best distance of all bounding actually came on the 12 contacts of LLR-LLR, etc. = 42 meters  :thumbup:  *bounding done on grassy football field

"the circuit" (modified): 1 set of 20 stations, minimal rec. b/n exercises:

10 push-ups w/ alt. leg support, 20 sec. prone elbowstand stabilizer, 20 crunches, 45 sec. Capoeira, 20 mountain climbers, 20 sec. left handstand stabilizer, 15 lying leg lifts, 45 sec. Capoeira, side slide (8 each direction), 20 sec. right handstand stabilizer, 15 twist crunches, 8 burpees w/ push-up, 8 each arm sledge overhead presses, 15 sec. each arm sledge overhead hold w/ figure 8 walk, 60 sec. seated progressive recline, 45 sec. Capoeira, 8 walking lunges, 10 sec. left hand & rt. foot prone stabilizer, 10 sec. rt. hand & left foot prone stabilizer, 15 supermans, 10 sledge hammer whacks

dynamic & static stretching  12 min.

notes: today was nice. I only got stronger with every round of the bounding. best effort came on the very last set, where I got that 42 meters. this ties my personal best average of 3.5 meters (11'6") per bound. for the best to come on the repeat triple jumps is promising, because it tells me my phases are nice and even. circuit was manageable, with just once through. don't think I could have appreciated more sets of circuit than that. Edwards calls for 11 days off now. imagine that  :exclamation:  since I took some days off already in there where I shouldn't have, I am looking to take a little less time off than 11 days. I feel well rested, taking the days off where I need them.   

[saltojump5]

saltojump5 on May 3, 2007 at 11:02 am #57066

Wed 5/2

warm-up B  25 min.

general strength circuit–2 sets of 15 stations (variable rest as needed b/n exercises & 3:30 rec. b/n sets):

1. 12 push-ups w/ alt. leg support 2. stationary SL stand TJ form routine in sandpit 3. 8 overhead sandbag press & toss in sandpit 4. 3 each lead knee hold lying supine swivel to invert core stabilizer 5. 15 sec. each leg stand on wobble board w/ sweeping single arm action 6. 8 split squat leg exchange jumps in sandpit w/ overhead sandbag hold 7. 35 sec. body bridging from floor-to-box/bench (upper hamstrings) 8. 6 each arm V-sit MB twist toss  9. 6 x 10 sec. rollover supine & prone handstand isometric core stabilizers w/ alt. leg support  10. 20 bench dips  11. 20 treadmills 12. 5 each arm deep squats (in sandpit) w/ single arm overhead sandbag hold 13. 20 twist crunches 14. 6 each leg sandpit-to-high box step-ups w/ single arm overhead sandbag hold  15. SL stand MB battle (8 tosses each leg stand)   

dynamic & static stretching  12 min.

notes: it was fun, but my back is kinda sore. gotta get to the bottom of this and find the culprit. circuit wasn't in Edwards' journal (he is resting). this was my jumpers' workout, and I felt like joining them.  I came into today revved up.

[saltojump5]

saltojump5 on May 10, 2007 at 8:00 am #57067

Wed 5/9

stationary bike 4 min, bodyweight squats/hop squats, bodyweight lunges, eagles, scorpions, crazy crawling, & other general movement w/ full range of motion emphasis

power clean  warm-up 1x4x133 lbs  target 4x4x199 lbs

hang snatch (from above the knees)  4x4x143 lbs

bench  4x4x165 lbs

*used 4:15 rec. b/n all sets & a 5:30 rec. b/n exercises

medicine ball/core work

dynamic & static stretching  12 min.

notes: I am so amped to be back. the week off was sweet, & now I'm ready to go here. hang snatch got serious today, but I learned to up it a notch, and then it started to snap to. feeling refreshed & I think I want some jumps. 

[saltojump5]

saltojump5 on May 11, 2007 at 10:50 am #57068

Thurs 5/10

warm-up C  25 min. w/ TJ phase rehearsal

6x100m @ 90% w/ 1:45 rec. target time= 12.5 sec (based on 11.4 estimated best)
times= 12.4, 12.8, 12.5, 12.6, 12.8, 13.0

barefoot cool-down/dynamic & static stretching  12 min.

notes: I shouldn't have eaten that footlong sub shortly before the workout. Edwards did 6×100 80% in snow. Fortunately, it was about 85 degrees and without snow for us, so I saw 90% without the drag. I really wasn't feeling it today, and note where the monkey pounced. 

[saltojump5]

saltojump5 on May 14, 2007 at 9:30 am #57069

Fri 5/11

stationary bike 4 min, bodyweight squats/hop squats, bodyweight lunges, some treadmills, crazy crawling, eagles, scorpions, & other general movement

power snatch  warm-up 1x4x111 lbs  target 4x4x153 lbs

hang clean (from above the knees)  4x4x209 lbs

*used 4:15 rec. b/n all sets & a 5:30 rec. b/n exercises

general strength/ light weights circuit–1 set; 30 sec. rec. b/n exercises:
1. 20 bench dips 2. 12 overhead MB squats 3. 10 each direction lateral/front dumbbell (DB) raises 4. 12 squat thrusts 5. 45 sec. SL stand rhythmic 8 lb. DB double arm swings 6. 12 lying supine MB power drop and toss 7. 24 rhythmic alt. leg split jerks w/ 55 lb. fat bar 8. 10 each arm single arm bent over rows 9. 10 each leg stand SL stand DB anterior reach 25 lb. DB's 10. 12 lat. pull-downs 11. 6 each leg MB knee throws (from 2 point stance) w/ lunge

dynamic & static stretching  12 min.

notes: very explosive…conquered some serious hang clean numbers for me. circuit felt good too.

Sat 5/12

bodyweight 181 lbs. & falling, less appalling, leaning on TJ appealing  :smug:

warm-up A  w/ TJ phase rehearsal  35 min.

2x55m builds

technique *filmed:

4 x SLJ's to sandpit  *all ~10'3"

4 x 15m of approach run w/ check mark at 6th stride 1:45 rec.

4 x full approaches w/ 4:30 rec. *used 18 stride 119'6" run, proceeded by 4 step walk-in 133'6"

2 x short approach run w/ 1st phase TJ passing  *smooth

2 x 6-step approach TJ–low speed (preceded by 4-step walk-in)  *they were deep

2 x 10-step approach TJ–low speed (preceded by 4-step walk-in)  *one measurement taken= 46'0"  :thumbup: :biggrin: :thumbup:

notes: morning session. with my jumpers for today's practice, so I did the equivalent in runway work of the 5x60m portion that Edwards had. Edwards did do a short approach jumping session though, so we are close here. felt very good, very explosive. I am very close to my all-time bests for short approach TJ's. I actually felt like I was picking up speed throughout the jump itself. it is interesting how well today went, seeing that yesterday I pounded weights heavier than I'd ever gotten up for that amount of reps. I am starting to love this Edwards training! …am feeling like I did in the days leading up to my all-time PR from back in February. my buddy PR'd by over a foot again in the TJ this weekend. I am very happy for him…he was ecstatic & could hardly catch his breath. that definitely merits some more  :thumbup: :thumbup: :thumbup:  uhhh!

[saltojump5]

saltojump5 on May 16, 2007 at 8:00 am #57070

Mon 5/14

stationary bike 4 min, bodyweight squats/hop squats, form walk, bodyweight lunges, eagles, scorpions, crazy crawling, bodyweight high box step-ups, & other general movement w/ full range of motion emphasis

power clean  warm-up 1x4x133 lbs  target 4x4x220 lbs

hang snatch (from above the knees)  4x4x143 lbs

bench  4x4x165 lbs

*used 4:15 rec. b/n all sets & a 5:30 rec. b/n exercises

dynamic & static stretching  12 min.

notes: felt good & strong. also, I got more explosive with every round.

Tues 5/15

warm-up A  30 min. w/ TJ phase rehearsal

6x100m @ 95% w/ 6:30 rec.  target time= 11.9 sec (based on 11.4 estimated best)
times= 11.9, 12.1, 11.8, 11.7, 11.9, 11.9

notes: felt pretty good. my acceleration sucks, b/c I haven't been working that like I did for the last couple of years until February.

[saltojump5]

saltojump5 on May 17, 2007 at 11:26 am #57071

Wed 5/16

stationary bike 4 min, bodyweight squats/hop squats, form walk, bodyweight lunges, eagles, scorpions, crazy crawling, bodyweight high box step-ups, & other general movement w/ full range of motion emphasis

power snatch  warm-up 1x4x111 lbs  target 4x4x153 lbs

hang clean  4x4x209 lbs

bench  4x4x165 lbs

*used 4:15 rec. b/n all sets & a 5:30 rec. b/n exercises

dynamic & static stretching  12 min.

notes: felt great doing snatch. I'm mad at the hang clean, because it made me tweak my upper abdominal (rt. side)…this is the second strain in a week on it from that hang clean. I put a belt on after that (it came in the second round), and finished up. the belt helped not to feel the discomfort. I got stuck in my belt for 30 minutes and had to have the secretary help free me. it was too tight I guess. 

[saltojump5]

saltojump5 on May 18, 2007 at 9:33 am #57072

Thurs 5/17

stationary bike 4 min, bodyweight squats, form walk, bodyweight high box step-ups, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

general strength/light weights circuit–3 sets; 15 sec. rec. b/n exercises & 2:45 rec. b/n sets:
1. 20 bench dips 2. 6 each arm single arm overhead MB wide stance deep squats 3. 10 each direction/each leg single leg stand lateral/front dumbbell (DB) raises 4. 10 squat thrusts 5. SL stand sweeping single arm-over the top 6. 12 lying supine MB power drop and toss 7. 12 each leg stand SL stand 10 lb. DB double arm swings 8. 10 each arm single arm bent over rows 9. 10 each leg stand SL stand DB anterior reach 20 lb. DB's 10. 10 lat. pull-downs 11. 6 each leg MB knee throw (from 2 point stance) to wall w/ lunge & OH catch

dynamic & static stretching  10 min.

notes: late session…tired going into it, but revived & alive doing it itself. abdominal tweak subsiding. outlook is good.

[saltojump5]

saltojump5 on May 26, 2007 at 10:46 am #57073

Sat 5/19

warm-up A  w/ TJ phase rehearsal  35 min.

2x55m builds

4 x SLJ's to sandpit  *best = 10'0"

3 x full approaches w/ 4:30 rec. *used 18 stride 119'6" run, proceeded by 4 step walk-in 133'6"

3×6 consecutive hurdle hops resisted (8 lb. Vest), 2×6 consecutive hurdle hops unresisted w/ 2:00 rec.

4 x short approach run w/ 1st phase TJ passing  *nice

2 x 6-step approach TJ–low speed (preceded by 4-step walk-in)  *not so great

2 x 8-step approach TJ–low speed (preceded by 4-step walk-in)  *not so great

1 x 12-step approach TJ–low speed (preceded by 4-step walk-in)  *43'6" kinda bad

2 x short approach LJ's  *best = 20'1"

cool-down/dynamic & static stretching  12 min.

notes: morning session very similar to last Sat. with my jumpers for today's practice again, so I did the runway work and more TJ's instead of the 6x60m & only 2 TJ's that Edwards had. hurdle hops and 1st phase passing were the highlights. all else was disappointing.

Wed 5/23

warm-up A  w/ TJ phase rehearsal  35 min.

2x55m accels

4x100m @ 95% w/ 8:00 rec.  target time= 11.8 sec (based on 11.3 estimated best)
times= 11.7, 11.5, 11.6, 11.7

dynamic & static stretching  10 min.

notes: felt very good today. runs felt effortless. I was charged the rest of the day  :bouncing:

Thurs 5/24

jog/walk w/ TJ phase rehearsal  4 min, bodyweight squats, form walk, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

tests: 182 lbs bodyweight, 9'7" SLJ, 39 push-ups, 55 crunches

dynamic & static stretching  12 min.

notes: Edwards kicked my arse on today's tests. I can do better than this.

Fri 5/25

:thumbup: :thumbup: :thumbup:  I am so pumped up right now. My high school long jumper very nearly broke the 25 year old state record today. At first the tape measure read that he had tied it with a 24'9 1/4" jump. We then used the metal tape measure to make things official. That tightened things up a bit, so he only got a 24'8 3/4". There was no wind and he had 2 inches of board left. It was a great series too. damn  :thumbup: :thumbup: :thumbup:

:biggrin:  I am still pumped up right now. My other high school jumper from our winter program fouled a triple jump that should have been legal. it was damn near 50 feet. On his next one, which was a mark, he got a 48'5 1/4". He also gat a 23'8" LJ. Both of these guys are the benefactors of the knowledge you all bring to this website. Thank you.  :thumbup:

noters: BTW, I did not work out today. Edwards took the day off. More testing tomorrow and Sunday.

[utfootball4]

utfootball4 on May 26, 2007 at 10:49 am #57074

look like you are falling off on your slj?

[saltojump5]

saltojump5 on May 26, 2007 at 10:57 am #57075

look like you are falling off on your slj?

Yeah man. I'm not happy with that one bit. I think it's b/c I'm not doing any heavy squats, deadlifts, or even jump squats in this training. I know it's not critical to what I'm trying to achieve, but damn, my manpride.

[utfootball4]

utfootball4 on May 26, 2007 at 10:59 am #57076

[quote author="utfootball4" date="1180156814"]
look like you are falling off on your slj?

Yeah man. I'm not happy with that one bit. I think it's b/c I'm not doing any heavy squats, deadlifts, or even jump squats in this training. I know it's not critical to what I'm trying to achieve, but damn, my manpride.
[/quote]

u think those heavy squats, dl and jsq helped you slj that much, i thought it was mainly from your jump background

[saltojump5]

saltojump5 on May 26, 2007 at 11:05 am #57077

u think those heavy squats, dl and jsq helped you slj that much, i thought it was mainly from your jump background

maybe you're right. now that I think about it, I had a 10'0" SLJ in high school before I even weightlifted at all. I do think that those heavy deadlifts a couple of years ago got me my best, 10'10", though. It was coming really nicely then.

[saltojump5]

saltojump5 on May 28, 2007 at 10:06 am #57078

Sat 5/26

stationary bike 4 min, bodyweight squats, form walk, bodyweight high box step-ups, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

general strength/light weights circuit–2 sets; 15 sec. rec. b/n exercises & 2:45 rec. b/n sets:
1. 20 bench dips 2. 7 each arm single arm overhead MB wide stance deep squats 3. 10 each direction/each leg single leg stand lateral/front dumbbell (DB) raises 4. 12 squat thrusts 5. SL stand sweeping single arm-over the top 6. 12 lying supine MB power drop and toss 7. 20 speed rhythmic front split jerk w/ 55 lb. fat bar 8. 12 each arm single arm bent over rows 9. 10 each leg stand SL stand DB anterior reach 30 lb. DB's 10. 12 lat. pull-downs 11. 6 each leg MB knee throw (from 2 point stance) to wall w/ lunge & OH catch

dynamic & static stretching  10 min.

notes: didn't know what "circuit test" entailed, so I just did a circuit twice through. ran out of time to do max bench test, so I put that tomorrow. didn't feel energetic on circuit. I haven't been eating frequently enough, being at these track meets/on my feet too long working the things. 

Sun 5/27

warm-up A  w/ TJ phase rehearsal  35 min.

2x55m builds

30m test (laser timed, no blocks, 4 pt. stance start, 4 trials, 4:00 rec)  *best = 1.78  1.19-2.97  1.13-4.10

4 x 60m @ 100% w/ 6:30 rec. (Edwards did 5x60m)

4 x short approach run w/ 1st phase TJ passing  *legs heavy

3 x 10-step approach TJ (preceded by 4-step walk-in)  *didn't jump well b/c of bad 1st phase departure position  *best = 44'0" disappointing (Edwards = 54'5")

12 lb. shot overhead backward test (4 trials) *best = 48'5" (Edwards = 50'1")

bench press test  1×5 @ 135 lbs, 1×3 @ 185 lbs, 1×4 @ 205 lbs. w/ 2:30, 5:00 rec's (Edwards = 203.5 lbs x 1)

dynamic & static stretching  10 min.

notes: my low end power is lacking. I did a few more 30m trials, and cut out one of the 60m sprints that Edwards did. I'm not sure at what % he was doing those 60's, or if he did the exercises in the order they're listed, but it seems odd…jumping sessions or bounding/hurdle hops are often listed after 60m sprints or heavy lifting. makes my legs less fresh than they could be. anyway, I didn't do too well today, but I surprised myself w/ the bench, popping off 4 reps (I could have done 5 or 6 I think). I find it funny how Edwards notes he was very flat on his 10-step TJ, and records a 54'5". maybe he meant level, as in a good thing. 

[hscoach]

hscoach on May 28, 2007 at 8:17 pm #57079

i love reading this journal. continue to keep us up to date with all the details!

[saltojump5]

saltojump5 on May 29, 2007 at 10:38 am #57080

i love reading this journal. continue to keep us up to date with all the details!

Thanks hscoach. I'm glad you enjoy it. Every thing I do, it all goes in here.

[saltojump5]

saltojump5 on May 29, 2007 at 10:46 am #57081

Mon 5/28

warm-up C  25 min.

light lifting:

power clean  1×5 @ 133 lbs, 1×4 @ 153 lbs, 1×3 @ 173 lbs. w/ 2:30, 3:30 rec's

power snatch  1×4 @ 111 lbs, 1×3 @ 121 lbs, 1×2 @ 131 lbs. w/ 3:30 rec's

dynamic & static stretching  10 min.

notes: refreshingly light

[saltojump5]

saltojump5 on May 29, 2007 at 11:01 am #57082

Thought I'd add some videos to the epic. The first is some TJ phase rehearsal, leading to a 1st phase pass.
The second is of my 10-step approach TJ, on Sat 5/12, which went 46 feet  :thumbup:

You can hit stop and then advance frame by frame with the right arrow on your keyboard.

Boom!

Funny thing. Some dude from Turkey posted one of my videos from this summer on youtube  :laugh:
So here's a third:  https://youtube.com/watch?v=serJLoqHwN0

[saltojump5]

saltojump5 on June 1, 2007 at 10:56 am #57083

Wed 5/30

bench  warm-up  1×5 @ 135 lbs  target 1×4 @ 175 lbs, 1×3 @ 185 lbs, 1×2 @ 200 lbs, 1×1 @ 205 lbs, 1×1 @ 210 lbs w/ 2:30-5:30 rec's

stretched the pecs  35 sec. each pec.

notes: I am not being lazy. I was simply following Edwards' protocol of "working the weights back in". As with him, that 210 lbs popped up really fast for me. Bench was really easy today.

Thurs 5/31

bodyweight 178 lbs.  :thumbup:  :online:  :thumbup:

warm-up C  25 min. w/ TJ phase rehearsal

endurance bounding: 2×10 each leg SL hops, 3×10 alt. leg bounding, 2×10 LLR-LLR, etc. w/ 2:00-3:00 rec. b/n all (used short approach run-in on all) {90 total contacts}  *travelled 35 meters on a set of L leg SL hops & a set of LLR repeats = ties my personal best average of 3.5 meters (11'6") per bound.  *bounding done on grassy soccer field

dynamic & static stretching  12 min.

notes: felt great today. every round got better. workout paralleled what Edwards did…a short bounding session. I am pleased with the feel of the session. good things to come probably.

[saltojump5]

saltojump5 on June 5, 2007 at 11:31 am #57084

Fri 6/1

stationary bike 4 min, bodyweight squats, form walk, bodyweight high box step-ups, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

hang clean  warm-up 1×3 @ 133 lbs  target 1×3 @ 177 lbs, 1×3 @ 187 lbs, 1×3 @ 199 lbs

power snatch  1×3 @ 133 lbs, 1×3 @ 143 lbs, 1×3 @ 153 lbs

*used 4:30 rec. b/n all sets & a 5:30 rec. b/n exercises

6x60m relaxed w/ slow walk-back recovery + 45 sec. (done in school hallway in trainers)

dynamic & static stretching  12 min.

notes: very explosive today. the bar almost punched in my nose on the snatch.

Mon 6/4

warm-up A  w/ TJ phase rehearsal  35 min.

2x55m builds

4x25m block starts on da curve @ 100% w/ 3:00-5:00 rec.

2 x flying 20's w/ 30m buildup zone & 4:30 rec.

3×6 hurdle hops (consecutive, unresisted) w/ 2:45 rec.

dynamic & static stretching  12 min.

notes: still very explosive. felt great. I skyed on those hurdle hops.  :bouncing:  I did this workout with my jumper who is peaking for the state meet…it should replace Edwards' 6x60m OK. Also, I will do the circuits portion tomorrow instead of today. then it appears Edwards calls for 10 days off. I may give it 6 or 8, since I've rested some days in there already. Oh and Tonnisha said my block starts were very nice. did feel fast & powerful, yes.  :thumbup: 

[RunnerMan]

RunnerMan on June 5, 2007 at 2:17 pm #57085

then it appears Edwards calls for 10 days off. I may give it 6 or 8, since I've rested some days in there already. Oh and Tonnisha said my block starts were very nice. did feel fast & powerful

are you using those timetable planners of Edwards that were posted here a while ago? I'm sure he must have forgotten to put things in or something because 10days off would peak you, and he seemed to do it whenever, wherever, and almost constanly. There were more days he was doing nothing then actually training, lol, that IS IF you are following the table planner I've seen. I'd personally hate having that long off if I was in solid training, you'd come back refreshed – far too refreshed(peak), and the tightness and DOMS would return to a degree. Then again, everyone is different, and I know you said you were aiming to follow Edwards plan, and you're doing just that – with what seems like very good results, and also, I spose you can't argue with Edwards 18.29 lol

[saltojump5]

saltojump5 on June 5, 2007 at 11:56 pm #57086

What are the timetable planners? I never saw those in here. Nothing came up in a search just now. Let me know if you find it. I'm just following the journal that was posted in here.

I'm not so sure that he did forget to put things in his journal. In the article by his coach, in which he presented the journal, he said it was a blow by blow account of everything he did. Also, after each break we see in the journal, he drops his weights numbers down for a couple of sessions upon returning to them. Soon afterward, they rise again. Also, ukjumper confirmed with a coach who is friends with Edwards' coach that this is what he did.

It does seem unconventional, all those breaks in there. I guess I'm following it with somewhat blind faith, but it does seem to be working well. I haven't noticed any DOMS, actually, and maybe that has to do with the sessions being brief, and only olympic lifts and bench being used for weights…it all leans on the neurological. heavy squats, etc. would most certainly give the DOMS/tightness.

But, yeah, 18.29 is pretty sweet. 

[Nick Newman]

Nick Newman on June 6, 2007 at 2:05 am #57087

yes you have to remember, he never trained this way all his career….the majority of his work was already done in the previous year…his base level was already so high…all the plyos etc was done previous years…he didnt need it all anymore…and he knew exactly what he did need to do…my coach said that his way isnt something anyway should follow (unless for fun) because he was an extra ordinary athlete…

without reading everything, have you jumped well yet?

[saltojump5]

saltojump5 on June 6, 2007 at 10:31 am #57088

Well, the previous year didn't flow into 1995. There was that 6 month period of illness/inactivity. But yeah, I decided to follow his training because I felt I had some of the same previous training experience already in place. Granted, I am not an extraordinary athlete, but there are some of the other common threads…same age as Edwards when he did it (29 yrs), 15 year training age, large base level, including tons of the boundings/plyos/etc. in previous years, and tons of previous volume. I believe the new type of training can help me to make gains, too.

I actually haven't jumped in a meet yet, because I am not at that point in Edward's journal. Some of the short approach jumps have gone very well, where I'm right there with my practice personal bests already (46'). Also, my weightroom numbers for olys are better than they've ever been. So far, I'm right there with Edwards on those, and I think I can hit that 300 lb. power clean like he did in this particular year of his training. Speed is getting better.

I'm doing this kinda for fun, but also out of curiosity. I got nothing to lose, except maybe some more articular cartilage in the knees. If it can get me to 50-51', I will be amped.

[Nick Newman]

Nick Newman on June 6, 2007 at 3:08 pm #57089

That is really encouraging…that is how i knew i was in good shape during indoor, i was jumping from a short approach better than i previously did from a full…my best is 7.54m and last week i jumped 7.60m from 16 strides, so im really glad its working for you…im very impressed.

[saltojump5]

saltojump5 on June 6, 2007 at 9:41 pm #57090

Nice work on the PR! That is a big jump from only 16 strides. That is good to know, because there's a kid I coach with whom I don't know if I should move his approach from 18 strides to 20 strides in order to hit the biggest jumps. It looks like you can continue to go huge from shorter approaches, too, though. When do you think you'll be at 18+ strides, and what effect do you think it will have on your distances?

[Nick Newman]

Nick Newman on June 7, 2007 at 1:37 am #57091

well this weekend im going from a full..my first comp and im expecting far…7.60+ my peak is not until july 26th so we'll see…i feel good though.

[saltojump5]

saltojump5 on June 8, 2007 at 5:31 am #57092

Tues 6/5

warm-up C w/ TJ phase rehearsal  25 min. 

3 circuits (once through each; 15-30 sec. rec. b/n exercises; 3:15 rec. b/n circuits)

general strength/weights circuit1:
1. 20 bench dips 2. 7 each arm single arm overhead MB wide stance deep squats 3. SL stand alt. lateral/front 10 lb. DB raises (10 each leg stand/each direction) 4. 12 squat thrusts 5. 10 each leg stand SL stand sweeping single arm-over the top 6. 12 lying supine MB power drop & toss 7. 20 rhythmic front split jerks w/ barbell 8. 12 each arm 30 lb. DB's single arm bent over rows 9. 10 each leg SL stand DB anterior reach w/ 20 lb. DB's  10. 12 lat. pull-downs 11. 7 each leg MB knee throws (from 2 point stance) w/ lunge       

general strength/weights circuit2:
1. 10 pull-ups 2. 5 each leg SL squats (pistols) 3. 10 each arm/each leg stand SL stand alt. arm 20 lb. dumbbell press 4. 12 burpees 5. 20 push-ups 6. 10 each leg step-ups 7. 12 lat. pull-downs 8. 20 contacts walking lunges 9. 12 each arm 30 lb. DB's single arm bent over rows 10. 12 reps MB overhead catch & hike 11. SL stand alt. lateral/front 10 lb. DB raises (10 each leg stand/each direction) 12. 20 windmills w/ 15 lb. DB???s       

general strength circuit3:
1. SL prisoner squats (5 reps each leg) 2. compass jumps (20 contacts) 3. mountain climbers (12 to each side) 4. twist step-ups (10 reps each leg) 5. Cossack extension (Russian dance) (12 leg exchanges) 6. twist lunges w/ 35 lb. plate (10 reps each leg) 7. treadmills (15 reps each leg) 8. walking lunges (20 contacts) 9. lateral pogos (12 each direction) 10. low walks-forward (20 contacts) 11. duck walks-forward (16 contacts)

sprawled out lay  20+ min.

notes: the janitor found me lying in the corner of the gym with my world spinning. circuits are ill.

[saltojump5]

saltojump5 on June 16, 2007 at 9:59 am #57093

Mon 6/11

warm-up C w/ TJ phase rehearsal  25 min.

bounding: 3×6 alt. leg bounding, 6×6 LLR-LLR w/ ~1:45-2:00 rec.  b/n all (used short approach run-in on all) {54 total contacts} *bounding now done in TJ spikes, on runway, to sandpit  **bounding was sweet

power clean  warm-up 1×3 @ 133 lbs, 1×3 @ 177 lbs  target 1×1 @ 253 lbs *ties all time PR  & then 2 fails @ 253 lbs, 1×1 @ 243 lbs & then fail @ 243 lbs @ 1×1 @ 220 lbs, 1×3 @ 220 lbs

hang snatch 1×1 @ 153 lbs & then fail @ 153 lbs (jacked up nose), 1×1 @ 133 lbs, 2×3 @ 133 lbs

*used 5:30 rec. b/n all

dynamic & static stretching  12 min.

notes: today started out very nicely and then took a turn for the rough. Edwards came back after 10 days off and then sent his weightroom numbers through the roof. I couldn't believe how much he jacked them up all of a sudden. I could have maybe dealt with it better if I had done the weights first, like he did. The weightroom was occupied at the time, however, so I did the bounding first. my legs were pretty tired going into the weights right afterward, so I knew it was going to be tough. sure enough, my numbers were all over the place, and then I almost broke my nose going for broke on that hang snatch. I should have heeded the warnings, b/c the bar almost punched in my nose on the snatch last time. well now it did, and there I lay with blood pooling in my hands. it kinda looked like my nose hooked right after that, but now it looks OK again. I finished up and called it a day. bounding was awesome, by the way. my trick knee with the arthritis hurt like hell at first, but then felt great after a few sets. I had to keep moving the departure cone back and back with every round, to get in 6 contacts still, b/c I was bounding further with every round. it was the best of times and the worst of times. 

Tues 6/12

beach warm-up  35 minutes

beach circuit + swimming 10 lengths

dynamic & static stretching  10 min.

notes: I love this one. It was good relief, enjoyable, and a change of pace. Hot hot, though ~95 degrees and sunny. took it at an easy pace. same circuit as last summer. balance was tested many times in this one, and it was very very good. swapped the 6x60m Edwards did today with the circuit he did 2 days later. no bigee.

Wed 6/13

stationary bike 4 min, bodyweight squats, form walk, bodyweight high box step-ups, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

power snatch  warm-up 1×3 @ 111 lbs  target 1×3 @ 153 lbs, 2×3 @ 163 lbs

bench 3×3 @ 165 lbs.

hang clean 1×3 @ 199 lbs, 1×3 @ 209 lbs.

*used 5:15 rec. b/n all

6x60m relaxed w/ slow walk-back recovery + 45 sec. (done in school hallway in trainers)

dynamic & static stretching  12 min.

notes: today was a better day than the last weights session. I'm OK with my numbers, because I realize they're still continuing to climb…they just don't spike drastically like Edwards' right now. hang clean felt explosive, and I'm just realizing now that a counter movement on that helps and is permissable to use. 60m strides felt good.

Fri 6/15

warm-up A w/ TJ phase rehearsal  30 min.

2 x 55m builds

6x60m @ 100% w/ 6:45 rec. (used short walk-in on all)

dynamic & static stretching  12 min.

notes: very hot out today, ~95% and sunny. that's OK, cuz sprints were fast.

[saltojump5]

saltojump5 on June 24, 2007 at 1:17 pm #57094

At Indianapolis right now. Are you all there, too? MaNY have been online lately, but few have posted on this site. Great meet, huh? Will get back to ttraining upon arrival back home. workouts good. Just back from Tikki Bob's, the Ugly Monkey, and the Slippery nOodle.  Training was going well before the excursion. HPC seen all around the meet, likely doing a great job. Will update journal shortly.

[saltojump5]

saltojump5 on June 28, 2007 at 11:19 pm #57095

Sat 6/16

jog/walk 4 min, bodyweight squats, form walk, bodyweight high box step-ups, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

bench  warm-up 1×5 @ 135 lbs, 1×4 @ 175 lbs  target 1×3 @ 193 lbs

power clean 1×3 @ 133 lbs, 1×3 @ 177 lbs, 1×3 @ 187 lbs, 1×3 @ 197 lbs  *very explosive

split snatch 3×3 @ 133 lbs  *also very explosive

*used 2:45 rec. b/n sets & 4:00 rec. b/n exercises

dynamic & static stretching  12 min.

notes: did what was called for today…bench & easy clean & snatch. it was a nice change to go light and fast.

Mon 6/18  testing

bodyweight 183 lbs.

warm-up A w/ TJ phase rehearsal  30 min.

2 x 55m builds

2x30m (from 4 pt. stance start, no blocks, laser timing unavailable) w/ 3:30 rec. *felt fair

SLJ (4 trials, to sandpit) *best = 10'0"

overhead backward 12 lb. shot throw (3 trials) *best = 48'5"

41 push-ups

60 crunches

dynamic & static stretching 12 min.

notes: felt ok, but not the greatest. 30m sprints were actually kinda pleasing.

Tues 6/19  testing

jog/walk 4 min, bodyweight squats, form walk, bodyweight high box step-ups, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

split snatch  1×3 @ 133 lbs, 1×2 @ 143 lbs, 1×1 @ 173 lbs, 1×1 @ 182 lbs, fail @ 192 lbs, 1×1 @ 192 lbs (successful)

bench  1×4 @ 135 lbs, 1×3 @ 175 lbs, 1×2 @ 195 lbs, 1×1 @ 205 lbs, 1×1 @ 225 lbs

*used 3:00-6:00 rec. b/n sets & 4:00 rec. b/n exercises

6x60m easy w/ walk-back rec. + 30 sec. (done on indoor track, in spikes)  *felt very good

dynamic & static stretching  12 min.

notes: came within 3 lbs. of PR on the split snatch. also, was only 6 lbs behind Edwards' snatch max for today's testing

Tues 6/26

jog/walk 4 min, bodyweight squats, form walk, bodyweight high box step-ups, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

power clean  warm-up 1×4 @ 177 lbs  target 1×4 @ 221 lbs, 1×3 @ 231 lbs, 1×2 @ 241 lbs, 1×1 @ 251 lbs, 1×1 @ 261 lbs  new all-time PR!!  :thumbup:  :dance:  :thumbup: 

bench  warm-up 1×5 @ 153 lbs  target  3×3 @ 197 lbs.

*used 4:00-6:30 rec. b/n sets

hurdle hops (unresisted, consecutive, 4'9" spacing, 39" height)  5×6 w/ 2:30 rec.

6x60m easy w/ walk-back rec. + 30 sec. (done on indoor track, in spikes)

warm shower w/ static stretching 2 hrs. later

notes: first day back after 6 days off. was at Indianapolis Nationals. met Todd Lane on the plane, and then Mike and Coach formerly known as at the meet. today's workout…I knew it was going to be a good day from the start. felt strong & energetic, even during the warm-up, which I also conquered. that power clean was something else. damn. I fought it and went for a walk with it while stabilizing, but it ended up up there and racked on my body. I am happy with the new PR. I am staying about 20 lbs behind Edwards on each of those clean sets. hurdle hops didn't feel as zippy as when I do them before weights, but hey, that is the trade off for the moment. a good day.

Wed 6/27

warm-up A w/ TJ phase rehearsal  30 min.

2x60m easy w/ walk-back + 1 min. rec.

-5:00 rec-

4x60m @ 100% (used walk-in start) w/ 6:30 rec.  *very fast

dynamic & static stretching  12 min.

notes: felt just a little sore. I am pleased with how fast. speed is coming back to me now. I can feel it.

[utfootball4]

utfootball4 on June 28, 2007 at 11:21 pm #57096

dont understand your training are you still jumping or what?

[saltojump5]

saltojump5 on June 28, 2007 at 11:31 pm #57097

I'm just carrying on, following Edwards' journal. remember, I'm 2 months behind b/c of the knee injury, so I got a late start. otherwise I'd be jumping in meets. I haven't done a meet since last Feb when I got hurt, but I've been taking short approach jumps in practice. I'm just using this as a sampler, giving myself time to heal completely, seeing what this training is all about. don't think there will be any meets left by the time I get to those in Edward's schedule. that's ok, b/c I'm learning and getting set up for next season. actually July 9-19th I'm going to do a TJ camp with Coach Muñóz, so this training will lead into that, where I'll let some fly. I may pick up with this plan again after that camp.

[utfootball4]

utfootball4 on June 28, 2007 at 11:33 pm #57098

so whats your plan for next year, when are you starting ur gpp etc?

[saltojump5]

saltojump5 on June 28, 2007 at 11:56 pm #57099

I think I'll get to the portion of training where Edwards hit his 60'6" jump. For me, that would be the end of August. I'll similate it the best I can, and I can get up for practices pretty well. That should be plenty for this season. Then I'll do 3 weeks of rest/non track related activity. Then I'll hit my own plan GPP beginning the middle/end of Sept. I made some mistakes last year and I think I know what to do this time around. 

[utfootball4]

utfootball4 on June 29, 2007 at 12:01 am #57100

I think I'll get to the portion of training where Edwards hit his 60'6" jump. For me, that would be the end of August. I'll similate it the best I can, and I can get up for practices pretty well. That should be plenty for this season. Then I'll do 3 weeks of rest/non track related activity. Then I'll hit my own plan GPP beginning the middle/end of Sept. I made some mistakes last year and I think I know what to do this time around. 

what mistakes did you make?

[saltojump5]

saltojump5 on June 29, 2007 at 12:07 am #57101

too many short end jumps (VJ, SLJ, etc) and 100% accels in GPP at the beginning of my training (esp. after 1 month off, when my body wasn't ready for that much explosive activity)…it lead to those quad strains. Also, too many depth landings, done too high, and often with a single leg…that gave me the patellar tendonitis. also, too much complexing, too soon. it may have worked, but not after 1 month off entirely b/n seasons. finally, demontrating short approach jumps while cold, after not having properly cooled down. cutting the workouts too close to our club training. not enough attention given to recovery/restoration b/n sessions. maybe some EMS for me, huh?   

[saltojump5]

saltojump5 on June 29, 2007 at 8:45 am #57102

Thurs 6/28

lying leg pedal, jog/walk 6 min (including skill session on arms during walking segments), bodyweight squats, form walk, bodyweight high box step-ups, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

split snatch  warm-up 1×3 @ 133 lbs  target 3×3 @ 173 lbs

hang snatch 3×3 @ 153 lbs

*used 5:00 rec. b/n sets & 6:00 rec. b/n exercises

hurdle hops (unresisted, consecutive, 4'9" spacing, 39" height)  5×6 w/ 2:15 rec.

dynamic & static stretching  12 min.

notes: slightly lethargic coming in, but felt good as things progressed. I am mentally jumps-ready…just have to get the bodyweight down. hung 8-12 lbs. behind Edwards today.

[saltojump5]

saltojump5 on July 2, 2007 at 7:30 am #57103

Fri 6/29

warm-up B w/ TJ phase rehearsal  30 min.

2x55m builds

general strength circuits 3, 5, and 3 again (15-30 sec. rec. b/n exercises & 3:00 rec. b/n sets):

Circuit3: 1. deep SL squats (pistols) 5 reps each leg 2. compass jumps 20 contacts 3. mountain climbers 15 to each side 4. twist high step-ups 10 reps each leg 5. cossack extension 12 leg exchanges 6. twist lunges 20 total contacts 7. treadmills 15 reps each leg 8. walking lunges 20 total contacts 9. lateral pogos 12 each direction 10. low walks-forward 20 total contacts 11. duck walks-forward 16 total contacts

Circuit5: 1. 15 push-ups w/ alt. leg support 2. 20 sec. prone elbowstand stabilizer 3. 20 crunches 4. 45 sec. Capoeira 5. 20 mountain climbers 6. 20 sec. left handstand stabilizer 7. 15 lying leg lifts 8. 45 sec. Capoeira 9. side slide 10 each direction 10. 20 sec. right handstand stabilizer 11. 15 twist crunces 12. 8 burpees w/ push-up 13. 10 hop-squats 14. 10 each leg stand stationary rhythmic 1st phase TJ w/ sweeping single arm 15. 70 sec. seated progressive recline 16. 45 sec. Capoeira 17. 8 walking lunges 18. 10 sec. left hand & rt. foot prone stabilizer, 10 sec. right hand & left foot prone stabilizer 19. 15 supermans

Circuit3: 1. deep SL squats (pistols) 5 reps each leg 2. compass jumps 20 contacts 3. mountain climbers 15 to each side 4. twist high step-ups 10 reps each leg 5. cossack extension 12 leg exchanges 6. twist lunges 20 total contacts 7. treadmills 15 reps each leg 8. walking lunges 20 total contacts 9. lateral pogos 12 each direction 10. low walks-forward 20 total contacts 11. duck walks-forward 16 total contacts

dynamic & static stretching  12 min.

notes: probably the best I've ever felt doing circuits. was sleepy and reluctant to start the workout coming into it, but felt very good throughout. wasn't winded, and was ready to jump into the next station every time. balance still very good, esp. on the high wall twist step-ups. could pause up there forever, it seemed. 8 burpees w/ push-up I liked for the first time.

Sun 7/1  jumping session

warm-up A w/ TJ phase rehearsal  35 min.

2x55m builds

3 x 14-step approach preceded by 4 step walk-in

3 x 1st phase passing from 14-step approach preceded by 4-step walk-in 

5 x 14-step approach TJ's preceded by 4-step walk-in: 44'3", 44'3", 45'0", 44'5", 45'3"

1 x low-speed shorter approach TJ (demonstrated for the guest Red Bull ladies  :smug_b: ) *no measurement taken

dynamic & static stretching  12 min.

notes: it's been a good while since I'd last done TJ's in practice, so I wasn't as sharp as I could have been. I'm still not going for it. if I go for it, I can go bigger I think. things felt pretty good considering I'm not so lean right now. I was perfect on the board w/ 4 out of the 5 jumps. this is new to me, b/c I always foul. wanted to work on that accuracy today, and it worked. the gals liked this thing called triple jump, and then they saw off in their redbullmobile.

[saltojump5]

saltojump5 on July 3, 2007 at 8:48 am #57104

Mon 7/2

lying leg pedal, jog/walk 6 min w/ TJ phase rehearsal, bodyweight squats, form walk, bodyweight high box step-ups, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

power clean  warm-up 1×4 @ 177 lbs  target 3×3 @ 231 lbs

bench  warm-up 1×5 @ 155 lbs  target 3×3 @ 199 lbs

*used 5:30 rec. b/n target sets & 4:00 rec. after warm-up sets & b/n exercises

–6:30 rest–

6x60m relaxed w/ walk-back rec. + 30 sec. (done on indoor track, in spikes)  *felt very good again

dynamic & static stretching  12 min.

notes: didn't care to work out, but once I was doing it, it was good. clean is getting easier, and I may jack up those values soon. strides were smooth yet strong.

[saltojump5]

saltojump5 on July 6, 2007 at 11:54 am #57105

Thurs 7/5

warm-up A w/ TJ phase rehearsal  35 min.

2x55m builds (faster than usual)

5x60m @ 100% w/ 6:30 rec. (used walk-in start on all)

dynamic & static stretching  12 min.

notes: late workout 11:00pm-12:30am. sprinting at night can be exhilarating. first 60m sprint was very fast. the rest were also fast. I missed yesterday's workout, but I'm not going to sweat it. it is very much like tomorrow's.

[saltojump5]

saltojump5 on July 7, 2007 at 10:19 am #57106

Fri 7/6

lying leg pedal, jog/walk 6 min w/ TJ phase rehearsal, bodyweight squats, form walk, bodyweight high box step-ups, bodyweight walking lunges, treadmills, eagles, scorpions, crazy crawling, hop squats, & other general movement w/ full range of motion emphasis

split snatch  warm-up 1×3 @ 133 lbs  target 2×3 @ 163 lbs, 1×3 @ 173 lbs

hang snatch  1×3 @ 153, 1×3 @ 158, 1×3 @ 153 lbs

*used 5:30 rec. b/n target sets & 4:00 rec. after warm-up set

–14:00 rest–

hurdle hops (unresisted, consecutive, 5'0" spacing, 39" height)  5×6 w/ 2:15 rec.

–6:30 rest–

6x60m relaxed w/ walk-back rec. + 30 sec. (done on indoor track, in spikes)  *felt decent

dynamic & static stretching  12 min.

notes: didn't feel very powerful today on weights. legs felt heavy going into hurdle hops…I messed up the first set and busted up a hurdle. then I got serious and returned to sharpness. 60's were reserved at first, then got zippy by the late rounds. beach circuit tomorrow…we're looking at 95 degrees and sunny. 

[saltojump5]

saltojump5 on July 9, 2007 at 8:09 am #57107

Sat 7/7/07

beach warm-up  25 minutes

beach circuit

notes: hot out. we skimmed it down a bit and took it at a more relaxed pace. it was still good. fitness level is in place.

[saltojump5]

saltojump5 on July 10, 2007 at 9:25 am #57108

Mon 7/9  Kangaroo Track Club Triple Jump Summer Camp Day 1

warm-up A w/ TJ phase rehearsal  30 min.

3 x 5-7 step approach 1st phase passing *filmed

~9 x longer approach 1st phase passing *filmed

dynamic & static stretching  12 min.

notes: I'm putting the Edwards training on hold for 2 weeks. It's time again for the TJ summer camp with Hugo. This is gonna be fun! I was super charged during the warm-up. 1st phase work was OK, but I need to be taller through departure and flight (hips were behind a bit). Also, I need more relaxation. Muscle elasticity could be better, and that will come if I leave the max strength weights alone for a couple of weeks, and go with the speed. Other than that, I was pretty good.   

[saltojump5]

saltojump5 on May 8, 2008 at 8:52 am #69640

277 lb. power clean

[Chad Williams]

Chad Williams on May 8, 2008 at 7:23 pm #69646

I see the 9 months off was sufficient rest . . .

[saltojump5]

saltojump5 on May 8, 2008 at 9:45 pm #69648

Oh, haha! This was actually from this past winter. Mike got me to it, before an old injury came back to bite me. I just wanted to put the number in the journal, because it was a sweet memory.

Rest can do that for you, though. I hit my previous PR 2 winters ago, 253 lbs, day 1 back, after about a month and a half off altogether.

There had been a lot of training since the Edwards experiment, which I haven’t put in the journal.

Nothing now.

My entire mission will now be to train for the long jump, only so I can drop a 24 foot jump in practice next year, and make a cocky kid I coach bear witness to the deed lol!

Thanks for perusing my entries.

[Chad Williams]

Chad Williams on May 8, 2008 at 10:04 pm #69649

I have perused before. This is now my third and final name. Was D3 and CW, but once Mike let me blog, he thought it best to use my full name. Glad to see you back in the forum.

[winnesota]

winnesota on May 9, 2008 at 7:15 am #69655

Oh, haha! This was actually from this past winter. Mike got me to it, before an old injury came back to bite me. I just wanted to put the number in the journal, because it was a sweet memory.

Rest can do that for you, though. I hit my previous PR 2 winters ago, 253 lbs, day 1 back, after about a month and a half off altogether.

There had been a lot of training since the Edwards experiment, which I haven’t put in the journal.

Nothing now.

My entire mission will now be to train for the long jump, only so I can drop a 24 foot jump in practice next year, and make a cocky kid I coach bear witness to the deed lol!

Thanks for perusing my entries.

LOL!

[saltojump5]

saltojump5 on May 9, 2008 at 10:49 am #69656

I have perused before. This is now my third and final name. Was D3 and CW, but once Mike let me blog, he thought it best to use my full name. Glad to see you back in the forum.

Ha! CW, I never made the connection. I’ve been reading your blog. I love it, especially the insights into tapering for conference and going with your gut. I’ve messed that up in the past, and want to get that right…having it all come together. So have your hamstring and adductor healed yet from your go at it?

[saltojump5]

saltojump5 on May 9, 2008 at 10:51 am #69657

[quote author="saltojump5" date="1210263338"]Oh, haha! This was actually from this past winter. Mike got me to it, before an old injury came back to bite me. I just wanted to put the number in the journal, because it was a sweet memory.

Rest can do that for you, though. I hit my previous PR 2 winters ago, 253 lbs, day 1 back, after about a month and a half off altogether.

There had been a lot of training since the Edwards experiment, which I haven’t put in the journal.

Nothing now.

My entire mission will now be to train for the long jump, only so I can drop a 24 foot jump in practice next year, and make a cocky kid I coach bear witness to the deed lol!

Thanks for perusing my entries.

LOL![/quote]

LOL!!

[Chad Williams]

Chad Williams on May 9, 2008 at 7:16 pm #69665

[quote author="Chad Williams" date="1210264491"]I have perused before. This is now my third and final name. Was D3 and CW, but once Mike let me blog, he thought it best to use my full name. Glad to see you back in the forum.

Ha! CW, I never made the connection. I’ve been reading your blog. I love it, especially the insights into tapering for conference and going with your gut. I’ve messed that up in the past, and want to get that right…having it all come together. So have your hamstring and adductor healed yet from your go at it?[/quote]

Yeah, they seemed to have healed. It is my knee that is giving me the most trouble. I had osgood as a youngster and I hit my knee pretty hard in the fall. It held up for the meet but it set me back pretty good. I was on my ass for about 2 weeks nursing it and I finally feel like it is back to around 80-85% or so. So, the goal is to get back into shape make it an annual thing and this time be a little more prepared for it.