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  1. #1
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    Sprint training journal

    This is in addition to my over-35s journal which I shall keep separate and keep for tracking upper body strength work (https://igoodies.000webhostapp.com/?viagra=showt...hp?t=175638491).

    Background: after having to stop weightlifting due to knee injuries and of course sprinting, I would like to carry on after rehab to compete in the masters 60m, 100m, and 200m by the time I hit 30.

    I've now got the all clear to start squatting again, and am working hard to lose the years of fat accumulation.

    However, I have seemingly lost a massive 13" off my vertical jump since I last tested it as age 23 (I'm now 36).

    My previous results from age 19 (I have lost my journals from the previous years from age 12) were:
    19 - 29"
    20 - 31"
    21 - 30"
    22 - 31"
    23 - 32"

    Today against the back wall of my house: 18"

    I am hoping this is mainly due to loss of muscle strength in my legs, and putting on so much fat, both of which I'm now beginning work on.

    I shall be hitting the track again for the first time in a decade, in September. Starting from next week (or whatever day they deliver the squat stands), I shall be using a preparation programme for three sessions a week:

    Sprint specific drills: 20 minutes:
    Toe walks
    Elbows and knees drills
    Flick kicks
    Undulating run
    Back run
    Etc

    4x40m technique runs, moderate pace (non-fatiguing).

    Power clean/snatch pull (alternate) 3x2 (Starting light c.50kg/110lbs)
    Paused squats 3×3-5 (using the same weight as for clean pull, accelerating, but non-fatiguing).
    Step ups (no weight) done for time, 3x 30 seconds
    Calf raises 3x8-12

    Flexibility work, focussing on knee flexors and hip extensors.

    This should be enough to test my knee stability and improve on it enough before hitting 60m runs and starts.
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  2. #2
    Registered User YoelDovid's Avatar
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    Only managed the basics due to an emergency.

    Drills, technique.

    Power clean from knee: 50kg 3x2
    Squats (accelerating) 50kg 3x5
    Hip belt calf raises 60kg 10.9.8
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  3. #3
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    Drills, technique, focus on toe walks, hip flexion and bounding.

    30 minutes.

    Weights: snatch pull 50kg 5x2
    Front squat: 50kg 3x5
    Hip thrusters: 30kg 3x8
    Hip belt calf raise: 65kg 14.9.8
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  4. #4
    Registered User YoelDovid's Avatar
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    Speed step drills, toe walks, butt kicks, knee raises.

    Weights:
    Snatch pull. Haven't lifted for so long (3 years), so tested a comfortable max. 90.
    @80% 72.5kg 5x2
    Front squat (paused) 65kg 5x3
    Hip thrusters (explosive)
    40kg 10
    50kg 10
    60kg 8

    Hip belt calf raises 70kg
    12.11.9.8

    Twisting sit ups 20.20.12

    Stretching 10 minutes.

    Some pain in left shoulder and elbow. Experienced some knee pain 30 minutes later (very brief).
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    Registered User YoelDovid's Avatar
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    Note: no training on Sunday, fasting for Tisha B'Av
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    Registered User YoelDovid's Avatar
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    Track work:
    Drills (toe walks, alternate knee raises, knee raises, bounding).
    Rolling starts 20m x 4
    Technique work.
    10 minute cool down and flexibity (ironic given the temperature and humidity).

    Had some knee pain before going to the track, eased off now but right Achilles feels achey.
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    Warm up: box jump 18" (can't jump higher because of low ceiling. Don't have to land in deep squat position either).

    Power clean 70kg 5×2
    Box squat 18" box (parallel) 70kg 5×5
    Step ups 18" + 10kg 3×10 each leg leading
    Twisting sit ups 20. (+5kg) 2×10
    Barbell twists bar 20 + 5kg 15 +10kg 15.

    Stretching: psoas, hamstrings, Achilles and quads.
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    Rain stopped play for grass track, so indoor drills and mobility:

    Warm up 10 minutes, focussing on ankle and hip mobility.
    Jumping, hop-skips, hops, alternate high knees, drop jumps, high knees.
    Standing starts x 5
    Core stability exercises: leg raise session (3 variation cycle).
    Cool down and lower body flexibility.
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