Author Topic: acole14's journal  (Read 91364 times)

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acole14

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Re: acole14's journal
« Reply #1365 on: January 22, 2019, 11:40:10 pm »
+6
I didn't really end up training or testing my vertical any more up to the end of last year. I got annoyingly busy with work - definitely could not fit in going to the courts beforehand, or much of anything.

I had a bit more of a chat with some of the coaches down at the athletics track near my house. I got absolutely nowhere with the council to try and have it unlocked - huge waste of time. But, I eventually sweet-talked my way into paying a small fee to be able to use the track (and gym) there any time Mon - Thurs. Weekend access would be sweet but I might need to invest a bit more time there to ask about that.

The other interesting thing, unbeknownst to me, is that each Thurs at 7PM, year-round, the club run a competition, with a sprint (60-100m) and long sprint (200-400m) each week, for just $1 entry. Had I known that, I would have been down there each week, but the old fellas who run this place aren't particularly web-savvy, and their website is completely unhelpful. Anyway, near the end of last year and this year, I've gone down for a run, because I can also get a lot of jumps in at the long jump pit. I still have pretty decent speed thanks to staying fit and also from power-training: ran a 11.95ht 100m and a 7.7ht 60m over the last few months. I nearly strained my calf trying to run a 300m, so I have lost some endurance in that regard, but that's not surprising.

I cancelled my gym membership, because I can squat at the gym at the track 1x/week, and that's all I was really using the gym for. It's an ancient gym, but it has everything you'd need. Otherwise, I can do banded goblet squats at home with weight plates for assistance work, and get lots of jumps in 2x/week at the track.

I like the vert comp idea that Coges came up with (as I was doing that for the last year and it's good motivation), so my plan is to basically keep doing what I was doing, but with a bit more sprinting (just a bit, not enough to get distracted - although I would like to keep sprinting as something I could do as I get older). I want to get my running VJs up again to have a few shots at dunking at the courts when I get the chance. I might really get my act together and draw out a yearly plan with phases, as I like to do, but so much of it is contingent on bloody work. I don't want to get to the weekend warrior level, but I can definitely see how it happens. Work will consume your existence if you don't make a big effort to keep up other activities (it's happened to most of my friends now).

adarqui

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Re: acole14's journal
« Reply #1366 on: January 23, 2019, 03:14:37 pm »
+3
nice.

as for the work+training combination, it took me a while to figure out. for me, it seems like competition is the key. that's why i sign up for tons of races. with a race nearly every weekend, there's an endless amount of motivation.

that's why those thursday competitions sound great. compete nearly every week. try to dominate :D :ninja: :ibrunning:

pc!

acole14

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Re: acole14's journal
« Reply #1367 on: January 23, 2019, 08:25:51 pm »
+4
nice.

as for the work+training combination, it took me a while to figure out. for me, it seems like competition is the key. that's why i sign up for tons of races. with a race nearly every weekend, there's an endless amount of motivation.

that's why those thursday competitions sound great. compete nearly every week. try to dominate :D :ninja: :ibrunning:

pc!

Yep 100%. That's why I was so glad to find out about it. I went from barely being able to run at enough comps (a few years ago in the amatuer athletic program here) to being able to run a 100m every week :huh:

vag

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Re: acole14's journal
« Reply #1368 on: January 24, 2019, 05:01:49 am »
+3
Very true. milestones keep motivation up like nothing else. In the past I used the ski trip i always do end of February for a squat benchmark and the end of 'training season' before summer holiday for RVJ benchmark. Adding races to this helps, my 'big' races are 2 per year for now, October and April. So i have my major milestones at February, April, July, October. Almost quarterly, works good! :D
woot

acole14

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Re: acole14's journal
« Reply #1369 on: February 12, 2019, 10:25:10 pm »
+4
My training has been pretty much this for the last month:

M - general foam roll, few prehab exercises (whatever is sore!), back extensions

T - track session 1
  • 400m/prehab exercises/dynamic warmup (~20mins)
  • Jumps:
    • Broad Jumps x 6 - recent best: 2.70m
    • Squat Jumps x 3
    • SVJs x 3
    • some v. light 1-step SLRVJs into sandpit off both legs x 3-4
  • Sprints
    • 60m x 5-6 or 60m-80m-120m with ~walkback recovery
    • 100run-100jog-100r-100j-100r-200j-200r (60-70% speed)
    • 200m jog barefoot on grass (for my calves/feet)

W - home gym 1
  • Foam roll/stretch/warmup exercises
  • UB:
    • Pullups 3x8
    • Pushups 3x10 (lol)
    • Banded stuff  - a ton
  • Core
    • Banded twists - heaps
    • Lying leg raises: 2x20
    • 200m jog barefoot on grass (for my calves/feet)
  • LB
    • Back extension: 3x15-20@10kgs
    • BSS: 3x12/leg @ 10kgs
    • Calf raises

Th - track session 2 (this is the comp night)
  • 400m/prehab exercises/dynamic warmup (~20mins)
  • Jumps (not as many as Track#1):
    • Broad Jumps x 3
    • SVJs x 3
  • Sprints:
    • Sprint warmup - few run-throughs and practice starts
    • Short sprint, usually 60-100m
    • Long sprint, usually 200-500m
    • 200m jog barefoot on grass (for my calves/feet)

F - general foam roll, prehab, back extensions

S/Su - home gym#2

Exactly the same as home gym#1, but with less UB (just banded stuff) and some jumps at a ceiling target (approx 10-15 SVJs, 10 DSVJs). Have only done this one once so far this month - prior to this it was just the same.

Once I get comfortable with this structure and stronger in the BSS/back ext (I'm not giving these 100% atm), I will move to a new phase with the weight vest. Hopefully some squatting once a week too. I've definitely lost some vertical power, SVJ and broad jumps down from historical averages.

A 60m standing start:
<a href="http://www.youtube.com/watch?v=6yYUhjYw3hE" target="_blank">http://www.youtube.com/watch?v=6yYUhjYw3hE</a>

Coges

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Re: acole14's journal
« Reply #1370 on: February 13, 2019, 05:39:29 pm »
+3
Looking good mate.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky