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Thread: DMA's Coaching Thread

  1. #21
    Member DMA's Avatar
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    Re: DMA's Coaching Thread

    Ange.

    The loss of homes (and life-have not heard of any yet!) is horrendous. I think most Australian cope with bush fire, as most native Australian trees need fire to regenerate. I barely slept for 3 days, as I was concerned about friends and their famrs- as no one had heard from them. Thankfully they are all fine as are their livestock and buildings (just), they just had no way of communicating to let us know.

    The brilliant part is how our fellow human beings are there supporting the affected people. People are doing whatever they can, I read this morning a region in Queensland (Lockyer Valley) that was destroyed by flood last year (maybe 2011) is raising money for Tasmania (my home state) because Tasmania raised money for them. The Lockyer valley is yet to get back on its feet from the flood.

    The main fire in Tasmania has been going for a week, and is not yet controlled - but it has slowed down due to wonderful effort of the fire fighters. A friend of mine down there fighting the fires said for the first 3 days they had 6 hours sleep. Thank god for our friends in other Australian states and New Zealand who have sent teams over to help.

    This weekend the sports body is Hobart, is starting its appeal to help people from the sport affected by the fire, by raising money and asking them what they need to help.

    That being said, I do not wish a disaster on anyone. I hope all CF members, in this case, from Australia are all okay. A few days ago Australia as a continent recorded the hottest average temperature ever of a tad over 40 degrees Celsius (I think the range was 25-45+ degrees throughout the entire country)

    We will recover, but it will take time.
    Continuing to learn is one thing in life that has to continue.

  2. #22
    Member DMA's Avatar
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    Re: DMA's Coaching Thread

    dunalley.jpg

    Just to give you a visual imagine of the fire. The cluster of buildings in the foreground is the school that was destroyed by the fire. The fire front had recorded temperature of just under 60 degrees celsuis and wind of 80km/h.
    Continuing to learn is one thing in life that has to continue.

  3. #23
    Member DMA's Avatar
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    Re: DMA's Coaching Thread

    We are into the 3rd week of the GPP2

    Week 1
    Monday 2 x 2 x 200m; 2 minutes/reps, 40 minutes rest/set
    Set 1 25.8 and 28
    Set 2 26 and 29
    Weights session
    Triset 1 Deadlift 3 x 5 x 75, Kettlebell Swings 3 x 12 x 20kg, Hip Hinge Jumps on Box 3 x 5
    Set 2 1 Arm Kettlebell Press from Bridge 2 x 3 x 20kg, Pallof Press 2 x 30 seconds each side
    Set 3 Boxing Focus Bags 3 x 30 seconds

    Tuesday Big Circuit

    Thursday
    3 x 30m Sleds with 15kg, 3 minutes rest
    2 x 30m, 3 minutes rest
    2 x 3 x 60m, walk back/reps, 10 minutes rest/sets
    2 x 40m starts, 4 minutes

    Friday Big Circuit

    Sunday 6 x 30 metre starts

    Week 2
    Monday 2 x 300+150m (first 300m pace + honest 150)
    Set 1 39 + 19
    Set 2 39 + 21
    Weights session
    Triset 1 Deadlift 3 x 5 x 77.5, Kettlebell Swings 3 x 12 x 20kg, Hip Hinge Jumps on Box 3 x 5
    Set 2 1 Arm Kettlebell Press from Bridge 2 x 4 x 20kg, Pallof Press 2 x 30 seconds each side
    Set 3 Boxing Focus Bags 3 x 40 seconds

    tuesday Tempo 300, 500, 600, 500. 300

    Wednesday to Saturday - Athlete went camping with girlfriend

    sunday - No training

    Week 3

    Monday 2 x (3 x 50m + 1 x 300m) aim was finishing 300 pace around 40sec

    Set 1 300 time 41
    Set 2 300 time 40
    Weights session
    Triset 1 Deadlift 3 x 5 x 80, Kettlebell Swings 3 x 12 x 20kg, Hip Hinge Jumps on Box 3 x 5
    Set 2 1 Arm Kettlebell Press from Bridge 2 x 5 x 20kg, Kneeling Chop and Press 2 x 30 seconds each side
    Set 3 Bent Row 2 x 6 x 50, Walking Front Hold Push Up Planks 2 x 40 seconds
    Set 4 Boxing Focus Bags 3 x 50 seconds

    Athlete did lots of walking whilst camping, but missed his speed session.

    The Week 4 Monday session is being replaced by a Handicap carnival. He is entered in 3 events, 100m, 100m, and a 300m, so he will get between 3 and probably 5 races instead of the planned session.

    Athlete is starting to understand that we have not done much specific speed work, and have been concentration (trying to) on maximum speed and back end 400m speed. I am hoping the plan means he is hitting 400 personal bests by State Champs. To make the final you will need to be running sub 53 - his pb is 53.63 - based on last years results.
    Continuing to learn is one thing in life that has to continue.

  4. #24
    Administrator Angela Coon's Avatar
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    Re: DMA's Coaching Thread

    Quote Originally Posted by DMA View Post
    dunalley.jpg

    Just to give you a visual imagine of the fire. The cluster of buildings in the foreground is the school that was destroyed by the fire. The fire front had recorded temperature of just under 60 degrees celsuis and wind of 80km/h.
    I really loved Australia as did Charlie and we knew the southern part was suffering from a drought which I am pretty sure has not changed.
    It is hard to imagine how mother nature can make life very difficult for some people and it's pretty cool how when the going gets tough some of the tough get going.

  5. #25
    Member DMA's Avatar
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    Re: DMA's Coaching Thread



    Attempt

    Start of two athletes.
    Continuing to learn is one thing in life that has to continue.

  6. #26

    Re: DMA's Coaching Thread

    cant see the vid..

  7. #27
    Member DMA's Avatar
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    Re: DMA's Coaching Thread

    Quote Originally Posted by pindaman View Post
    cant see the vid..
    I am not surprised, that is the sort of thing that happens with me ;-)

    I will see if I can find another way of doing it - although I might put up a better effort of the athlete next time.
    Continuing to learn is one thing in life that has to continue.

  8. #28
    Member DMA's Avatar
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    Re: DMA's Coaching Thread

    Yesterday he run in a handicap racing for the first time. He run off the novice mark, and was behind a number of people faster then himself. The good things is he wasn't blown out of the water, and nearly made the semi in the main race. He finished about 2-3 seconds behind a 49 second 400 runner who started 2 metres in front of him. My guy has a pb of 53.6. He also got 3 hard runs out. Once I know the times of his races, I will post.
    Continuing to learn is one thing in life that has to continue.

  9. #29

    Re: DMA's Coaching Thread

    The video is not viewable because it's sourced from your facebook and only members of your Facebook can watch it.

    I have found Facebook to output very poor video quality.

    I used to use Vimeo, but it became problematic and also stopped outputing hi-resolution (I use 1080p60 video), which for a service that I was paying for, I felt that to be inexcusable.

    Youtube outputs good quality video, it is easy to use, has lots of other uses and each video is as secure as you want it to be.

  10. #30
    Member DMA's Avatar
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    Re: DMA's Coaching Thread

    Quote Originally Posted by rich121 View Post
    The video is not viewable because it's sourced it from your facebook and only members of your Facebook can watcj it.

    I have found Facebook to output very poor videw quality.

    I used to use Vimeo, but it became problematic and also stopped outputting hi-resolution (I use 1080p60 video), which for a service that I was paying for, I felt that to be inexcusable.

    Youtube outputs good quality video, it is easy to use, has lots of other uses and each video is as secure as you want it to be.
    Yeah it is linked to facebook (I have my account as private), I will see if I can transfer some videos to my youtube account.
    Continuing to learn is one thing in life that has to continue.

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