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coolcolj
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Sunday 3rd September - Cycle 3 Get Lean+Maintain Strength - Week 11 - Day 1 - Speed/Power - Microcycle 9
Workout at local rugby field down the road.
Fairly warm, and the sun did eventually come out. Body weight the same as last session, so at least a constant variable, and speed was up. Plus my jump as well, but not sure.
Legs and hips felt decent enough. Didn't feel hyper, but I was productive.
And even though I did more than last time, I don't feel as hammered and achey/sore. Shins felt pretty good for the first time in ages, although I did jarr my old ankle injury slightly...
Halfway through the workout, a little girl from a family hanging out at the park came and followed me around, watching me train and asking all those questions young kids always do..she even mentioned to me "you have big legs" after looking at my calves walking behind me
Body weight at gym - 214bs in sweat pants and t-shirt
Workout time - ?
Workout rating - 8/10
Warm up
warm up - 15 sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.
- 15mins worth up to this point
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then two 360 pivots to each side.
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
Vertical Jumps and Altitude drops on Concrete/Tarmac floor, off steps
warm ups - did a set of 2 altitude drops and 1 depth jump going higher time
Rotation 1) 2 x standing Vertical Jump + 2 Altitude drops off 5 steps (about 32 inches) - sticking the landing + Depth jump off 4 steps (about 26 inches ) trying to break the fall as quickly as I can
Rotation 2) same, but vertical jump was an inch higher
Rotation 3) same, slightly lower
First set of jumps was about the same before, but on the 2nd set I was able to touch an inch higher than a mark on the wooden panel on the brick wall.
Which I think is higher than I've ever jumped here, but I'm not sure.
Pretty effortless all round, but I did land a bit deeper on the last depth jump , which jarred my old ankle injury a bit due to a stretch in the ankle's lesser range of motion.
Speed Hops - 12 inch step - hand timed
warm ups - did a few on a 6inch step and a few on 12 inches
10 reps as fast as possible
Rotation 1) missed....
Rotation 2) 7.4 secs
Forgot to do em on the first rotation. Sure made a difference on my sprints after doing em on the 2nd rotation though. Not bad, nice and springy, but with room for improvement. Only did one set as I wanted to leave more gas in the tank for the sprints, and best to ramp up things slowly to allow my feet and lower legs to adjust to the forces.
Sprints - 3 point start - in spikes - Grass field - hand timed
Warm ups - 1 min rest between each rep
2x2 40m runs up to 80% speed
3 point start into short burst, coast then a 10m 90% effort acceleration 2x2
Multiple runs per rotation - 3 mins rest between runs
Vertical jump before running, on most runs
Rotation 1) 30m sprint - stuffed up timing , 4.25 sec
Rotation 2) 30m sprint - 4.15 sec, 60m run - 7.9 secs
Rotation 3) 60m sprint - 7.88 sec, 7.75 secs
What can I say, my hamstring function has improved dramatically! No quad pump and no achey hips. Felt much smoother, but not as good as I have been before, but its a start. And the times on the stopwatch and video back me up. 30m sprint drops from 4.22 to 4.15sec, 60m sprint from 8.05 to 7.75 sec since the last session at the same bodyweight. Top speed felt higher.
clip of the first three 30m runs. Looking smoother, and pulling more with my hammies. I managed to capture my jump and this shuffling jig I tend to do before each run - although you may need to increase the video size to see it better
right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_Sprint30m_BW214_4.25_4.15sec_3Sept06.mpg
I prefer the 60m runs, as I can get a better flow and rhythm going, 30m is over way to quickly. In fact the last 60m run, felt the best everywhere, start, acceleration, stop speed etc.
Called it a day there, no need to overload myself right now.
I was also able to do more runs. Improved movement efficiency = greater work capacity. I wasn't even sore and tight afterwards, so I didn't bother stretching anything at the end. My right hamstring did complain in the earlier warm up runs, but it was fine when it mattered.
Best of all my shins felt great, slight ache in the warmups, but no issue at all in the longer 60m runs at the end, where they usually start to hurt.
Calf work is really doing the biz. They have gotten bigger from em, as that little girl noticed
But I'm getting faster and the pain is gone, so it's all good. I never used to believe in calf work, as Charlie Francis would say it ain't needed and a bad thing. That maybe the case if your 180lbs or under and fairly lean, but us heavier folks need it to be able strengthen the feet and lower legs to help absorb the forces !
Workout at local rugby field down the road.
Fairly warm, and the sun did eventually come out. Body weight the same as last session, so at least a constant variable, and speed was up. Plus my jump as well, but not sure.
Legs and hips felt decent enough. Didn't feel hyper, but I was productive.
And even though I did more than last time, I don't feel as hammered and achey/sore. Shins felt pretty good for the first time in ages, although I did jarr my old ankle injury slightly...
Halfway through the workout, a little girl from a family hanging out at the park came and followed me around, watching me train and asking all those questions young kids always do..she even mentioned to me "you have big legs" after looking at my calves walking behind me
Body weight at gym - 214bs in sweat pants and t-shirt
Workout time - ?
Workout rating - 8/10
Warm up
warm up - 15 sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.
- 15mins worth up to this point
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then two 360 pivots to each side.
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
Vertical Jumps and Altitude drops on Concrete/Tarmac floor, off steps
warm ups - did a set of 2 altitude drops and 1 depth jump going higher time
Rotation 1) 2 x standing Vertical Jump + 2 Altitude drops off 5 steps (about 32 inches) - sticking the landing + Depth jump off 4 steps (about 26 inches ) trying to break the fall as quickly as I can
Rotation 2) same, but vertical jump was an inch higher
Rotation 3) same, slightly lower
First set of jumps was about the same before, but on the 2nd set I was able to touch an inch higher than a mark on the wooden panel on the brick wall.
Which I think is higher than I've ever jumped here, but I'm not sure.
Pretty effortless all round, but I did land a bit deeper on the last depth jump , which jarred my old ankle injury a bit due to a stretch in the ankle's lesser range of motion.
Speed Hops - 12 inch step - hand timed
warm ups - did a few on a 6inch step and a few on 12 inches
10 reps as fast as possible
Rotation 1) missed....
Rotation 2) 7.4 secs
Forgot to do em on the first rotation. Sure made a difference on my sprints after doing em on the 2nd rotation though. Not bad, nice and springy, but with room for improvement. Only did one set as I wanted to leave more gas in the tank for the sprints, and best to ramp up things slowly to allow my feet and lower legs to adjust to the forces.
Sprints - 3 point start - in spikes - Grass field - hand timed
Warm ups - 1 min rest between each rep
2x2 40m runs up to 80% speed
3 point start into short burst, coast then a 10m 90% effort acceleration 2x2
Multiple runs per rotation - 3 mins rest between runs
Vertical jump before running, on most runs
Rotation 1) 30m sprint - stuffed up timing , 4.25 sec
Rotation 2) 30m sprint - 4.15 sec, 60m run - 7.9 secs
Rotation 3) 60m sprint - 7.88 sec, 7.75 secs
What can I say, my hamstring function has improved dramatically! No quad pump and no achey hips. Felt much smoother, but not as good as I have been before, but its a start. And the times on the stopwatch and video back me up. 30m sprint drops from 4.22 to 4.15sec, 60m sprint from 8.05 to 7.75 sec since the last session at the same bodyweight. Top speed felt higher.
clip of the first three 30m runs. Looking smoother, and pulling more with my hammies. I managed to capture my jump and this shuffling jig I tend to do before each run - although you may need to increase the video size to see it better
right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_Sprint30m_BW214_4.25_4.15sec_3Sept06.mpg
I prefer the 60m runs, as I can get a better flow and rhythm going, 30m is over way to quickly. In fact the last 60m run, felt the best everywhere, start, acceleration, stop speed etc.
Called it a day there, no need to overload myself right now.
I was also able to do more runs. Improved movement efficiency = greater work capacity. I wasn't even sore and tight afterwards, so I didn't bother stretching anything at the end. My right hamstring did complain in the earlier warm up runs, but it was fine when it mattered.
Best of all my shins felt great, slight ache in the warmups, but no issue at all in the longer 60m runs at the end, where they usually start to hurt.
Calf work is really doing the biz. They have gotten bigger from em, as that little girl noticed
But I'm getting faster and the pain is gone, so it's all good. I never used to believe in calf work, as Charlie Francis would say it ain't needed and a bad thing. That maybe the case if your 180lbs or under and fairly lean, but us heavier folks need it to be able strengthen the feet and lower legs to help absorb the forces !
