Got lazy with my old journal for several reasons: Got demotivated and nearly gave up sprinting alltogether, however I have since been training with my University athletics team since October and have become motivated once again and loving training more than ever. I was disappointed with last season since I failed to PB in all sprint events. Although I did have some great acheievements, but I was still unhappy about personal improvements.
Where I’m at now:
Started training back in early October with the University, after about 2-3 months off. I’ve found that a new group and a new set-up has made me start to enjoy the whole process of training again. I did have a minor setback around Mid-November when I had a recurring calf injury. I had a strength imbalance, my right calf was stronger than my left, so when it was overworked my left calf was unable to cope. I went to see a physio about it, and I was given a few exercises to strengthen it 7 days a week. But has not been serious enough to stop me training, and I’m hoping to get back to full speed next week. I’m going to try and keep training in running flats as much as I can.
Well, I’m going to keep this quite brief. Goals are to produce PB’s in both 200m/400m and keep getting stronger. But I’d like to get under 52 seconds for the 400m’s.
Mon-Tempo’s + Flex/Mob
Tue-University training (Track) + Lifting + Plyos on occasions.
Wed-Tempo’s + Flex/Mob
Thu-University training (Track) + Lifting
Fri-Tempo’s (If I can get them done, as Fridays are busy for me) + Flex/Mob
Sun-University training (Hills) + Lifting
I’m doing tempo’s as an addition to my training, as the University train 3 times a week. For Flexibility/Mobility I’ve been following Joe DeFranco’s Limber 11 and it has been working very well so far. For lifting, I’m still following Wendler’s 5/3/1, with some Power cleans before Deads/Squats. Lower body has been getting stronger continuosly but upper body is still fairly weak, as it always has been. Nutrition-wise; I try to east as cleanly as possible, but I’m not taking any supplements.
I think I’ve covered everything there.
As of today . . .
10 x 100m, 30 sec between reps
Followed it up with a quick general strength circuit:
Push ups x 10, BSS x 10 each leg, V-ups x 10, BW rows x 10, Step-ups x 10 each leg, Superman with a twist? x 10 (Not sure what to call it, saw Usain Bolt doing it on a video off you tube, works the lower back pretty well though), repeated x3 with 60 seconds between reps.