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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Tuesday 15th August - Cycle 3 Get Lean+Maintain Strength - Week 8 - Day 2 - Speed/Power - Microcycle 9
Workout at local rugby field down the road.
Getting warmer now, spring is approaching so I was able to get into shorts and t-shirt to train. Pretty darn heavy though! Some 13 lbs heavier than the last time I sprinted, and I'm sure slower. At least I'm much healthier now - my hamstrings don't feel like they are about to tear off the bone, old right ankle injury didn't flare up like before when, shins only slightly ached towards the end, feet felt good and I was able to walk normally after the session. Best of all, even despite the the gain in weight, my Vertical Jump is higher than ever and with zero knee issues!
Body weight at gym - 211lbs in shorts and t-shirt
Workout time - ?
Workout rating - 8/10
Warm up
warm up - 20sec 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.
2 x 40m acceleration runs to 60% speed - 1min rest
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 )
Rotation 2) same
Rotation 3) Just did the 2 standing vertical jumps --> still high and snappy
Strong and solid landings, no problems at all, even with the gain in weight!
VJ was done next to a brick wall at the club house. First time doing so here, so I don't have a reference point, but eyeballing the difference between my reach and where I touched, it looks higher. Felt pretty explosive. The concrete/tarmac there was uneven, so the landings were a bit dodgy, but no knee or leg issues.
30m sprints - 3 point start - in spikes - Grass field - hand timed
Warm ups - did a few prime time, sideways and backward runs
Multiple runs per rotation - 3 mins rest between runs
Rotation 1) 4.25 sec , 4.29 sec
Rotation 2) 4.41 sec , 4.47 sec
Rotation 3) 4.28 sec , 60m run - stuffed up timing, did another - 7.75 secs
As you can see quite a lot slower, old best at 198lbs or so was 3.85 secs.
I felt bloated, need to drop some weight. Form a bit ragged and rusty as well. Seemed to be push running a bit, something doesn't look right. More of a problem when I run in spikes, like I get too high on my toes or something.
Really felt it in my upper hammies and glutes though, for the first time, so my hip extension seems to be better at least.
Tweaked my left inner/rear part of groin. Left leg's hammies and adductor are much tighter, so that's probably why, need to fix it.
Shins and feet much better now, calf work does seem to be helping.
Speed Hops - 6 inch step - hand timed
10 reps as fast as possible
Rotation 1) 5.74 sec
Rotation 2) slipped
current best is 5.69 sec but that's at the gym on that springy rebook step, so this isn't to bad on a concrete step. Too easy for me now. Will move up to a 12 inch step next time.
Workout at local rugby field down the road.
Getting warmer now, spring is approaching so I was able to get into shorts and t-shirt to train. Pretty darn heavy though! Some 13 lbs heavier than the last time I sprinted, and I'm sure slower. At least I'm much healthier now - my hamstrings don't feel like they are about to tear off the bone, old right ankle injury didn't flare up like before when, shins only slightly ached towards the end, feet felt good and I was able to walk normally after the session. Best of all, even despite the the gain in weight, my Vertical Jump is higher than ever and with zero knee issues!
Body weight at gym - 211lbs in shorts and t-shirt
Workout time - ?
Workout rating - 8/10
Warm up
warm up - 20sec 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.
2 x 40m acceleration runs to 60% speed - 1min rest
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 )
Rotation 2) same
Rotation 3) Just did the 2 standing vertical jumps --> still high and snappy
Strong and solid landings, no problems at all, even with the gain in weight!
VJ was done next to a brick wall at the club house. First time doing so here, so I don't have a reference point, but eyeballing the difference between my reach and where I touched, it looks higher. Felt pretty explosive. The concrete/tarmac there was uneven, so the landings were a bit dodgy, but no knee or leg issues.
30m sprints - 3 point start - in spikes - Grass field - hand timed
Warm ups - did a few prime time, sideways and backward runs
Multiple runs per rotation - 3 mins rest between runs
Rotation 1) 4.25 sec , 4.29 sec
Rotation 2) 4.41 sec , 4.47 sec
Rotation 3) 4.28 sec , 60m run - stuffed up timing, did another - 7.75 secs
As you can see quite a lot slower, old best at 198lbs or so was 3.85 secs.
I felt bloated, need to drop some weight. Form a bit ragged and rusty as well. Seemed to be push running a bit, something doesn't look right. More of a problem when I run in spikes, like I get too high on my toes or something.
Really felt it in my upper hammies and glutes though, for the first time, so my hip extension seems to be better at least.
Tweaked my left inner/rear part of groin. Left leg's hammies and adductor are much tighter, so that's probably why, need to fix it.
Shins and feet much better now, calf work does seem to be helping.
Speed Hops - 6 inch step - hand timed
10 reps as fast as possible
Rotation 1) 5.74 sec
Rotation 2) slipped
current best is 5.69 sec but that's at the gym on that springy rebook step, so this isn't to bad on a concrete step. Too easy for me now. Will move up to a 12 inch step next time.
coolcolj
New member
Sleepy, but don't feel drained. Posterior chain and calves feel smashed up. Not a DOMS kind of soreness but a structural kind of ache. Makes me move gingerly.
weighed 95.3kg 209.66lbs straight out of bed in underwear
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x10
25 min walk. easy stretching for whole body after
weighed 95.3kg 209.66lbs straight out of bed in underwear
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x10
25 min walk. easy stretching for whole body after
ChinkNasty
New member
quick question colin, u read a lot so I figure you might know 
... is there any evidence that a high protein diet (especially with eggs and red meats) suppressing your immune system in any way? I've been sick a lot it seems this summer...it might be that I'll get a small cold and push through it with heavy workouts and I just never recuperate fully? help me out here brotha
... is there any evidence that a high protein diet (especially with eggs and red meats) suppressing your immune system in any way? I've been sick a lot it seems this summer...it might be that I'll get a small cold and push through it with heavy workouts and I just never recuperate fully? help me out here brotha
coolcolj
New member
ChinkNasty said:quick question colin, u read a lot so I figure you might know
no, but training too hard definitely weakens the immune system...so instead of pushing hard, maybe you should back off
anytime your speed lifts feel like crap, your overreaching
ChinkNasty
New member
coolcolj said:no, but training too hard definitely weakens the immune system...so instead of pushing hard, maybe you should back off
anytime your speed lifts feel like crap, your overreaching
aight coo, thx man
SgtSlaughter
New member
just wanted to chime in and say I love your training log, very detailed and articulate
edit...
Also, I'm curious to hear how you rate your progress over the past 3 years of logging here in this thread and your future goals... and/or what you hope to achieve by this training (if it has veered from "explosive mofo" of 3 years ago)
edit...
Also, I'm curious to hear how you rate your progress over the past 3 years of logging here in this thread and your future goals... and/or what you hope to achieve by this training (if it has veered from "explosive mofo" of 3 years ago)
coolcolj
New member
sgtslaughter said:just wanted to chime in and say I love your training log, very detailed and articulate
edit...
Also, I'm curious to hear how you rate your progress over the past 3 years of logging here in this thread and your future goals... and/or what you hope to achieve by this training (if it has veered from "explosive mofo" of 3 years ago)
thanks
progress has been average, mostly because of my dieting issues and lots of experimentation. But I have learnt a lot the last 2 years, something you don't really learn from books or from others, you just have to stick it out through an apprenticeship of sorts on your own
I'm still aiming for awesome hops, 40inches first up and 44 long term, that has been my life long ambition
But it isn't the only thing, otherwise I'd make more sacrifices in how I train and really channel things to that effect. But other things like getting lean etc all help as well.
----
Could use more sleep. Hamstrings pretty darn sore. Feet and lower legs feel funny.
weighed 96.1kg 211.42lbs straight out of bed in underwear
getting heavy!
Had planned to train today, but don't feel in the mood, so I skipped it
asdfzxcv
New member
Always enjoy reading your journal,it is very precise and informative.I have noticed that your bodyweight has been increasing lately,what do you think your body composition is in terms of bf% currently and what are you aiming for long term?
I would imagine you would want to get fairly lean later on in order to improve power/weight ratio,but I dont know much about that side of things so im just guessing.
I would imagine you would want to get fairly lean later on in order to improve power/weight ratio,but I dont know much about that side of things so im just guessing.
coolcolj
New member
asdfzxcv said:
I'm probably around 16-17% BF. I have gained a little fat, but a lot of muscle mass too. I wish I was one of those really lean, skinny guys that can train hard, eat a lot and not pile on too much musclemass and fat, while getting strong as hell!
kinda like this guy..Reggie Bush, although he only has a 37 inch or so standing VJ
The stats say he did 40.5 inches, but they measure their reach with 2 hands in the combines...
http://www.youtube.com/watch?v=H2sL2qHv7wY
Yeah bodyweight is my enemy, fat and musclemass. My legs and hips are more than big enough, but my leg strength isn't where I want it to be which is annoying as that doesn't leave me much options to getting that strength
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