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  1. Replies
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    Re: Do you need SE for speed development

    Limiting training to 60m and jumps and avoiding the lactic energy system won't elicit all the physiological responses to training, neuromuscular, metabolic, hormonal, anabolic responses etc.
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    Re: Coming back from chronic achilles

    Thur 11/04

    Track was booked out due to uni games. Warm up track was booked by soccer. No wonder why Track/ Field underachieve's in this country. I ended driving to a grass track.

    reverse bend...
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    Re: Coming back from chronic achilles

    Tues 9/4

    mod intensity double leg jumps box / vertical
    block clearance
    RDL 70x6x3 , inclines press 8 s 10 r 50%, 3x3 hops
    10min easy x 3


    reverse bends 50x5, 100x2 17,16,
    starts on...
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    Re: Coming back from chronic achilles

    Sat 6/4

    -20 minutes easy
    - block drills


    Sun 7/4


    easy 20 minutes
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    Re: Coming back from chronic achilles

    Fri 05/04

    a) upright rows 3sx6 rep/ RDL /
    b) 18 min hard run - 4x100 15.9,13.7, 13.5, grass wet
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    Re: How to delete forum account?

    Try again in 2032.
  7. Replies
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    Re: Coming back from chronic achilles

    Wed 03/04

    a) easy 15 minutes run spikes - accelerations synthetic
    b) low volume circuit
    c) easy 10 minutes 100 strides concrete, started to get dark no light at the track

    Th 04/04

    a)...
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    Re: RB34 Training Journal

    I noticed there is not that much running volume. This is probably due to ongoing injuries. Why not try to increase the length of treadmill runs up to 15 minutes and add some box jumps to stimulate...
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    Re: Coming back from chronic achilles

    Tue 02/04

    a) 18 min run easy ( short strides synthetic )
    b) RDL 180 singles very easy / 3s 12 overhead press
    c) 2k hard ( 60x5) flying 20x2 (10 build up)
  10. Thread: 4x100

    by Sharmer
    Replies
    4
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    199

    Re: 4x100

    That be a double T in the NBA these days for taunting.
  11. Replies
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    Re: Coming back from chronic achilles

    Mon 01/04

    a) easy 21 min run- soft grass
    b) 8 min run 60x3
    c) 10 min run 100x2 16s, accelerations 10-20 grass
    d) gym mobility/ bench 60% 8-10 reps x 8 sets
  12. Replies
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    Re: Coming back from chronic achilles

    29/3 Fri

    short warm up


    30/3 Sat

    a) mobility gym
    b) starts on track, 1x100 from blocks
  13. Replies
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    Re: Coming back from chronic achilles

    My shoulders are good probably because i have never lifted heavy overhead. I don't do split jerks because I find it can flare up my wrist. B/N split jerk can load up the lower back when lowering it.
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    Re: Coming back from chronic achilles

    One year all I did a lot of snatch pulls with emphasis on ankle extension, that year was my best vertical jump scores. I've always found that power cleans /power snatch are not a good indicator of...
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    Re: Coming back from chronic achilles

    29/03 Th


    am) SLRC 3x10, general gripe strength work

    Last two days off no sprinting or track. Felt very stiff in the warm up.
    50x2, 30m strides easy x 2
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    Re: Coming back from chronic achilles

    I find that OL are a bit risky in terms of injury so i keep away. I do ATG squats but not heavy. I periodise snatch pulls/ clean pulls but in my current phase I am doing moderate intensity single...
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    Re: Coming back from chronic achilles

    22/3 Friday

    am) b.squats singles up to 140, RDL singles up to 160- circuit

    pm) b. squat singles up to 150, 8s 2 r x 120, incline press singles up to 110 pause, circuit

    strength pretty good...
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    Re: Coming back from chronic achilles

    I ran my best times as teenager. Squat 220 parallel , deadlift 250 ( 220 this week) , bench 140. I train with some power lifters with 310kg deadlifts, they have encouraged me to compete in...
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    Re: Coming back from chronic achilles

    I don't do it every offseason. But in 2014 I did a lot and had a good season 2015/2016. I combine it with it strides and do plyometrics to maintain power.

    The first 4 weeks is hell as it takes a...
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    Re: Coming back from chronic achilles

    Wed 27/3

    am) upper body circuit

    Easy day, iced my quads/hamstrings. Hip flexor stretches.
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    Re: Coming back from chronic achilles

    I have no issues handling volume just intensity. In the off season I do cross country runs up to 5-8k without any issues. Flares occur with speed and mostly in spikes.
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    25,288

    Re: Coming back from chronic achilles

    When adding a training session I copy and past the last 7 days as I can get an overview.
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    295
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    25,288

    Re: Coming back from chronic achilles

    22/3 Friday

    am) b.squats singles up to 140, RDL singles up to 160- circuit

    pm) b. squat singles up to 150, 8s 2 r x 120, incline press singles up to 110 pause, circuit

    strength pretty good...
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    295
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    25,288

    Re: Coming back from chronic achilles

    Some old advice from CF. I am running at Stawell (Saturday 20 April, Sunday 21 and Monday 22 April 2019) I think after this comp I will introduce 300mx5 and drop the pace to 17s per 100m which is...
  25. Replies
    295
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    25,288

    Re: Coming back from chronic achilles

    22/3 Friday

    am) b.squats singles up to 140, RDL singles up to 160- circuit

    pm) b. squat singles up to 150, 8s 2 r x 120, incline press singles up to 110 pause, circuit

    strength pretty good...
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