Swatts 2010 Outdoor Season

    Posted In: Training Journals

        • Participant
          swatts on April 6, 2010 at 9:21 am #16639

          Hey all, I’ve been a bit of a lurker on this site for sometime. Decided to log my outdoor season, hopefully it will be of some benefit. So, a little background info, I am a high jumper just coming off a fairly successful indoor season that led to my current pb of 2.11m. I feel like I am capable of much more, and am very excited for a solid outdoor season. My competition schedule begins in late June.

          Stats
          Age: 20
          Height: 6’2″
          Weight: 170 lbs

          Backover – 1.70m
          Standing LJ- 3.35m
          Standing TJ- 10.15m
          Overhead BT- 12.80m

          Have not done any really max testing, but here are some lifting stats…
          Hang Clean – 1 x 225 lbs
          ATG Squat – 3 x 280 lbs
          ATG Front Squat – 3 x 225 lbs
          Hang Snatch – 3×135 lbs (work in progress)

          Seasonal Goals
          *Not Jump 2.0x in a meet again
          *Make team for NACAC U23 Champs(Canadian btw)
          *Jump 2.15+ at least 3 times.

        • Participant
          Nick Newman on April 6, 2010 at 12:59 pm #96892

          Massive standing TJ!

        • Member
          af678480 on April 6, 2010 at 2:54 pm #96893

          Good luck with your journal Swatts. I can’t wait to read it. That is a respectable PB. Is your outdoor season usually better than your indoor?

        • Participant
          swatts on April 6, 2010 at 11:01 pm #96895

          Typically I improve 5-8 cm in the outdoor season, hopefully that will be the case again this year..

        • Participant
          swatts on April 7, 2010 at 11:14 am #96932

          Speed
          3×20
          3×30
          3x30m Flys

          Plyos
          8×10 Hurdle Hops
          4x40m Bounding
          6×3 Stair Jumps

          Lifting
          4×6 Front Squats @ 205 lbs
          4×6 Bench @ 135 lbs
          3×6 Hang Snatch for speed @ 115 lbs

        • Participant
          Matt Norquist on April 7, 2010 at 11:24 am #96938

          Will look forward to reading. 1.70 is a big backover, too!

          What’s your VJ?

        • Participant
          Nick Newman on April 7, 2010 at 12:29 pm #96942

          Speed
          3×20
          3×30
          3x30m Flys

          Plyos
          8×10 Hurdle Hops
          4x40m Bounding
          6×3 Stair Jumps

          Lifting
          4×6 Front Squats @ 205 lbs
          4×6 Bench @ 135 lbs
          3×6 Hang Snatch for speed @ 115 lbs

          tons of volume all around i see…

        • Participant
          swatts on April 7, 2010 at 1:14 pm #96951

          On a good day my running 1 legged vert is around 40-42 inches, standing vert is around 28-30 inches.

          Yes I am currently in the 2nd week of a four week cycle that contains high volume for me..

        • Participant
          swatts on April 8, 2010 at 10:36 am #96992

          Hurdle Mobility

          Tempo – 2x3x250m

          Ab circuit

          static stretching

        • Participant
          swatts on April 9, 2010 at 11:37 am #97037

          2x3x30m Hills

          3x 30m Skips for Height
          3x Combo bounds(LLRRLLRR)(grass)
          2×5 Drop Jumps

          5×5 Hang Clean @ 205 lbs
          5×5 Step Ups @ 135 lbs

          Foam Rolling

          Still had some residual doms from Tuesday, shoulda ice bathed Wednesday night :-/

        • Participant
          Nick Newman on April 9, 2010 at 11:54 am #97040

          Who coaches you? Yourself?

        • Participant
          swatts on April 9, 2010 at 12:17 pm #97041

          I designed this outdoor season’s plan myself with some input from my university coaches. Its the first time I’ve planned out my season to such detail, so theres bound to be some bumps. Its all a bit of a learning process for me.

        • Participant
          swatts on April 10, 2010 at 10:11 am #97082

          2x4x100m easy strides

          Short static stretch & shin ART

          Pedestal routine

          3 x 10 Straight Leg Raises w/7 lbs
          3 x 10 Decline Leg Raises
          3 x 10 Lateral Crunches w/45 lbs
          3 x 10 BW Reverse Hyper

        • Participant
          swatts on April 12, 2010 at 8:13 am #97150

          April 10, 2010 – Day Off

          April 11, 2010

          Did some technical work today, even though I couldn’t get on a set a mats due to some red tape at the facility I train at, very frustrating…

          – Worked on Transitions first with two markers, trying to really get that consistent early since I struggled with it indoors

          – Through a series of pop up like exercises on curves and into the LJ pit I worked remaking my arm gather, which used to be leaving my Right arm up on the fourth last stride. I’m trying to transition into leaving my Right arm back on the 3rd last stride. Hoping this will allow me to be a little faster in the curve. (double arm tech btw)

          10x Backthrows with 7.26kg – measured the furthest one, PB of 13.83m
          3×5 Bounds

          Lifting
          4×8 Quarter Squats @ 405 lbs
          4×6 Deadlifts @ 265 lbs
          3×6 Back Extension @ 95 lbs

        • Participant
          swatts on April 13, 2010 at 9:51 am #97198

          Short Warm up

          7x50m strides barefoot on the turf
          20 mins of static stretch
          Foam Rolling
          Abdominal Circuit

        • Participant
          swatts on April 14, 2010 at 11:13 am #97258

          2x3x30m

          5x40m Bounding
          3x30m Skips for height
          3×5 Hops
          6×3 Stair bunny hops
          3×5 Backthrows with 7.26kg – Furthest one 14.53m (PB)

          5×6 Front Squats @ 205
          4×6 Hang Snatch @ 115 for speed
          4×6 Bench Press @ 135
          4×5 Pull ups @ 10 lbs

          Lifting was very good today, definitely getting stronger 🙂 cant wait to move down to some low reps in two weeks!

        • Member
          af678480 on April 15, 2010 at 4:14 am #97290

          You seem to do a lot of plyo volume. Do you suffer from shin splints very often? When you do your bounds do you concentrate on speed or height?

        • Participant
          swatts on April 15, 2010 at 4:32 am #97291

          I used to suffer from shin splints badly last year, but I think I’ve slowly adjusted to training on hard surfaces. Still get them on occasion, but they are always very manageable and do not affect my training.
          Right now I am doing what I consider endurance bounding, Just looking for quick/crisp ground contacts and maintaining momentum throughout. Next cycle ill be doing much less bounding volume, and ill be focusing on achieving distance, as well each rep will contain no more then 5 bounds.

        • Participant
          swatts on April 16, 2010 at 11:59 am #97366

          April 14th – Day off b/c of bad time management with school :-/, had planned on doing tempo and GS work…

          April 15th

          3x30m Flys
          5x40m Bounding
          5×3 Stair Hops
          5×3 SL Stair Hops
          2×5 Drop Jumps
          2×5 Depth Jumps

          6×5 Hang Cleans @ 205
          6×6 Step Ups (135,155,rest @ 185)

          Absolutely freezing out today, 4 degrees, couldn’t get completely warmed up so I cut back the speed work a a bit. This is likely one of my toughest session of the season where volume is concerned, quite tired after all this.

        • Participant
          swatts on April 17, 2010 at 8:25 am #97412

          Tempo 2x5x200

          Foam Rolling
          25 min Static Stretch
          Ab Circuit

          Ice Bath later..

        • Member
          af678480 on April 17, 2010 at 9:04 am #97413

          When is your first outdoor meet?

        • Participant
          swatts on April 17, 2010 at 10:11 am #97421

          I’m not 100% sure yet, the meet schedule in my area as it stands right now is pretty sparse, so I may have to take a trip somewhere. Ideally I’d like to open around the last week of May but that may not happen. Its frustrating because I have qualification standards I have to hit before July 5th..

        • Participant
          swatts on April 19, 2010 at 7:44 am #97524

          April 17th

          Day Off

          April 18th

          Not encouraging at all to see snow in April, luckily I still managed to find some time with some pits indoors today. Worked on carrying speed and holding position on a much wider curve then I’m used to. Usually for my short approach jumps i’m ~3 meters out from standards, Today I was around 4.20-4.50 range.. much wider. Definitely felt much faster and smoother through the curve, though I struggled getting the inwards lean, thus jumped straight into the bar on many attempts and didn’t rotate well. There were a few that I nailed though.

          8x Back Over
          6x Run through
          5x Scissors Kicks @ 1.70-1.90 (PBed @ 1.86)
          12x Short Approach Jumps @ 1.90-2.00

          5×8 Quarter Squats @ 425 lbs
          5×6 Deadlifts @ 225
          4×6 Back Ext. @ 85 lbs

        • Participant
          swatts on April 20, 2010 at 10:05 am #97555

          Short Warm up + Strides

          Hurdle Mobility

          Foam Rolling and Static Stretch

          Med Ball Circuit

        • Member
          af678480 on April 20, 2010 at 11:30 am #97563

          [b]April 17th[b]

          Day Off

          [b]April 18th[b]

          Not encouraging at all to see snow in April, luckily I still managed to find some time with some pits indoors today. Worked on carrying speed and holding position on a much wider curve then I’m used to. Usually for my short approach jumps i’m ~3 meters out from standards, Today I was around 4.20-4.50 range.. much wider. Definitely felt much faster and smoother through the curve, though I struggled getting the inwards lean, thus jumped straight into the bar on many attempts and didn’t rotate well. There were a few that I nailed though.

          8x Back Over
          6x Run through
          5x Scissors Kicks @ 1.70-1.90 (PBed @ 1.86)
          12x Short Approach Jumps @ 1.90-2.00

          5×8 Quarter Squats @ 425 lbs
          5×6 Deadlifts @ 225
          4×6 Back Ext. @ 85 lbs

          Are you changing to a wider approach or was that just for those particular drills?

        • Participant
          swatts on April 20, 2010 at 1:03 pm #97570

          I’m changing to a much wider approach, my reasons being.. During the indoor season I went with a very tight curve which allowed me to be consistent because it was easier for me to create rotational forces. It was hard on the body (ankles in particular) and didn’t offer the potential for big jumps, but since I had no where to practice my full approach during the entire indoor season, I went with the slower approach on a tighter curve. But, now that the outdoor season’s here and I have a place where I can tinker around with my full, I’ll be looking to make it wider/faster.

        • Participant
          swatts on April 21, 2010 at 11:18 am #97597

          April 20

          Three weeks of solid training done, looking forward to unloading a bit this week. Didn’t do a whole lot of speed work probably wont do much on Thursday either.. left hamstring is still pretty sore and tight from Sunday.

          4x10m
          2x20m
          1x30m

          3x50m Bounding
          4×10 Hurdle Hops

          3×6 Front Squats @ 205
          3×6 Hang Snatch @ 115

          Next meso will look like this for the most part

          Mon – Strides, Hurdle Flex & GS Work
          Tues – Speed, Bounding & Weights
          Wends – Tempo & Static Flex
          Thurs – Plyos/Technical Work & Weights
          Fri – Strides on grass, Hurdle Flex & GS Work
          Sat – Rest
          Sun – Technical Session(~10 Jumps) & Weights

        • Participant
          swatts on April 22, 2010 at 10:46 am #97629

          April 21

          Tempo-2x3x200m

          30 min Static Stretch

          Sauna & Pool

        • Participant
          swatts on April 23, 2010 at 10:33 am #97663

          April 22

          Long Warm Up
          8x Overhead Backtoss with 7.26 kg shot (Pbed with 14.95m)

          2x10m
          2x20m
          2x30m

          2x30m Bounding
          1×5 Drop Jumps
          1×5 Depth Jumps

          2×5 Cleans @ 205
          2×5 Step Ups @ 205

          Have been feeling really flat and stiff so far all week, weird since this is a very easy week compared to the others, expected to feel much fresher.

        • Participant
          Nick Newman on April 23, 2010 at 10:38 am #97665

          Shouldn’t be a surprise. Your overall volume has been very high.

        • Participant
          swatts on April 23, 2010 at 10:59 am #97667

          Yeh I know, but I did very similar volumes in the indoor season, and remember feeling much better during the easy weeks..

        • Participant
          swatts on April 24, 2010 at 10:57 am #97703

          April 23rd

          Warm up + Strides + Hurdle Flexibility

        • Participant
          swatts on April 26, 2010 at 3:29 am #97732

          April 24

          Technical Practice – fairly cold today outside again today, legs felt pretty dead as well. Focused on running mechanics in the curve and my penultimate step. Trying to fix my toe drag as I bring the free leg through at takeoff. Its always more pronounced when my approach is slower, so I think just increasing the speed/frequency in the curve will have a positive effect, as well as having a much more active push-pull penultimate. Bar clearance technique is coming around as well.

          5x Backovers
          8x SA jumps(1.90-2.05)
          6x FA jumps(1.90-2.05)

          Lifting
          3×8 @ 425 Quarter Squats
          3×6 @ 225 Deadlifts
          2×6 Hamstring Curls

          April 25

          Day Off

        • Participant
          swatts on April 27, 2010 at 12:27 pm #97778

          April 26

          Strides + Hurdle Flexibility

          Abdominal Circuit

          Med Ball Circuit

        • Participant
          swatts on April 28, 2010 at 10:09 am #97800

          April 27

          Forced to go indoors today, thus had to improvise a little..

          Speed – Felt really good today, despite sore hamstrings
          – 20,30,40,50,20

          3×5 Bounds for distance (~20m no pit – 10m run in)
          2×5 Hops(each leg) for distance (~18m – jog in)

          10 x Back toss with a 3kg medball (didn’t have a 4kg shot)

          Lifting

          3×3-85% ATG Backsquat (265-275-275)
          8×2-45% Explosive Bench

        • Participant
          swatts on April 29, 2010 at 7:45 am #97816

          April 28

          Tempo- x2(100,150,200,150,100)

          30 Mins of static stretching

          Back Flexibility Exercises

          Foam Rolling + tennis ball work

        • Participant
          swatts on April 30, 2010 at 9:36 am #97855

          Felt pretty flat today :-/ Cleans were poorly done, cant seem to coordinate the 2nd pull very well at all, had to do hangs instead.

          Plyos
          5x Combo Jumps (Depth jump into 4 hurdles)
          3×4 Single Leg Hurdle Hops
          3×3 Running Single takeoffs over hurdles
          1×5 Single Leg Drop Jump
          1×5 Single Leg Depth Jump

          Lifting
          4×3 @ 90% Hang Cleans – 211
          3×3 @ 90% Jerks – (155-181-203)

        • Participant
          swatts on May 3, 2010 at 10:39 am #97945

          April 30th

          15 mins on the bike

          Med ball & Ab Circuit

          May 1st

          Approach work and short/full jumps today. Was running into a 3-4 m/s headwind that kept gusting and blowing the bar off, wasn’t a quality practice.

          Lifting later in the day-

          4×3 Hang Snatch @ 85% – 135 lbs
          8×2 Jump Squats @ 60%$ – 135 lbs

          May 2nd
          Off

        • Participant
          swatts on May 4, 2010 at 11:32 am #97970

          May 3

          Hamstrings were really sore / tight today, hopefully will be good to tomorrow

          5x60m strides on grass

          Dynamic Flex

          Trigger point work, foam rolling and ice bath

        • Participant
          swatts on May 5, 2010 at 11:55 am #98022

          May 4

          Finally got a 20 deg+ day for the first time in weeks! had a small cramp in my right hamstring at the end of the fourth fly, Squats went very well, felt much easier than last week.

          Speed
          1x 10,20,30m
          4x30m fly(20m accel)

          10x Backtoss with 12 lb shot

          4×5 Bounds
          2×5 Hops
          2x LLRRLLRR

          Lifting
          3×4 Backsquats @ 90% (255,275,275,275)
          4×5 Hamstring curls
          8×2 Explosive Bench @ 50%
          4×5 Pull Ups

        • Participant
          swatts on May 6, 2010 at 8:07 am #98050

          Easy Tempo on turf 10x100m

          Static stretching & trigger point stuff w/ tennis ball

          Left Achilles was bothering me.. probably take it pretty easy tomorrow as well..

        • Participant
          swatts on May 17, 2010 at 7:53 am #98218

          Seeing as how the site seems to be back in operation, I guess i’ll resume my log.. Last week or so has been, pretty good, starting to build in alot more rest then I used to, feeling better already.. About to enter a three week block, then get right into the start of my season, which is now later then originally anticipated, due to a change in goals.

          Today

          6x50m easy
          ART, Self Massage, Foam Roller
          3×75 Crunches
          3×10 Hanging Leg Raise
          3×10 Plate Twists with 35
          3×10 Incline Sit Ups

        • Participant
          swatts on May 22, 2010 at 2:26 am #98337

          Monday – OFF

        • Participant
          swatts on May 22, 2010 at 2:29 am #98338

          May 18th
          3x30m Flys on curve (20m accel)
          15x FA
          3×5 Bounds
          2×5 Hops

          4×3 BackSquat @ 90% (255,275,275,275)

        • Participant
          swatts on May 22, 2010 at 2:34 am #98340

          May 19th

          6x100m Tempo
          45 Min Static Stretch

          May 20

          Hang Cleans felt great, finally put up 225 again fairly easily at that..

          10x OBT with 4kg
          6×5 Hurdles Hops with depth jump
          6×3 HJ take offs over hurdles
          2×5 Hops for speed
          2×5 Single Leg Depth Jumps

          4×3 Hang Cleans @ 90% (215,215,215,225)
          4×3 Jerks (155,155,155,155)

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