Maria Lavelle's Triple jump journal

Posted In: Training Journals

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    Participant
    Adistarhj on #211244

    Friday March 28th 2014

    Active rest. Long hours at work with walking and “easy labour”. Allergies are really bothering me at the moment. It’s pollen season here now, so I’m tired with swollen eyes and a stuffy nose. It usually lasts for a couple of days, then I have “adapted”.. so this rest day came in handy.

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    Adistarhj on #211257

    Sunday March 28th 2014

    Back in training after the little ‘allergy-break’

    Warm-up:
    Jog, skip, dynamic stretch, drills, strideouts, static stretch, jump drills.

    Triple jump:
    From 2 x 2 (30’10) PB!
    From 4 x 2 (34’1) PB!
    From 6 x 2 (35’5) = pb
    From 8 x 2 (36’7) PB!

    Bounding:
    RRLRR x 4
    5-bound x 5
    5-hop x 5

    Awesome practice today! New PB’s in triple jump from 2, 4 and 8 step approach! The one from 8 is just about 1 foot shorter than my actual TJ PB. According to my former coach, there should be about 1m difference from an 8 step approach to a full one. Let’s hope that’s correct ๐Ÿ˜€

    Over the past weeks I’ve been triple jumping twice a week and it has worked great so far, but I think my legs will be happy if I reduce to one per week. And then maybe add a session with only plyometrics instead.. Like 10-bounds, 10-hops, and more “low impact bounds” without spikes, and occasionally some hillbounds too.

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    Adistarhj on #211288

    Monday March 31st 2014

    Warm-up:
    Barbell drills, dynamic stretching

    Weights:
    Power snatch 3×55, 3×77, 3×88, 3×99, 1×110, 1×115.5 lbs
    Clean & Jerk: 2×77, 2×77, 2×99, 2×110, 2×121, 2×132, 1×143
    Power clean: 1x2x154
    Pushpress: 5×66, 5×77, 5×88, 5×99, 5×88
    Narrow bench: 5×55, 5×66, 5×77, 4×88, 3×88, 5×77
    Box squat: 5×99, 3×143, 3×154, 3×165, 3x3x176

    Core:
    Hanging leg-raises

    – 120minutes –

    A really good session, both snatches and c&js were better than last week. Slightly more explosive, but still a little hezitant compared to the way I lift in competition. The push- and benchpresses were okay.. I normally don’t do them at all, but I have come to realize that as long as I don’t gain too much muscle mass from it, I might as well include them into my schedule.. at least every now and then ๐Ÿ™‚

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    Adistarhj on #211299

    Tuesday April 1st 2014

    Warm-up:
    Jog, skip, dynamic stretch, drills, static stretch, strideouts

    Sprint: (4minutes break)
    6x60m
    2x40m

    A rather short session. The long breaks in-between really helped a lot on the quality of each run. I need to work on top speed from now on, as I accelerate very well, but from there.. I’m just arms and legs al over the place.
    Tomorrow I’ll rest.. A LOOONG day at work.

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    Participant
    Adistarhj on #211625

    Thursday April 4rd 2014

    Warm-up:
    Barbell drills

    Weights:
    Hang power snatch 3×77, 3×88, 3×99, 3×110, 2×115.5, 3×110
    Hang power clean 3×99, 3×115, 3×126, 3×137, 2×143, 3×148, 3×143
    Clean pull 3×143, 3×154, 3×154, 3×165

    Stairs:
    Different combinations x 20 sets (The stair has 24 steps)

    Sprint
    5x40m at 70%

    A total of 120 minutes. High quality all the way through. Worked a 9-hour shift right afterwards.. maybe not the best way to recover from the workout though.. Anyway, the snatches were better than last time, yeey!
    Tomorrow is restday again.

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    Participant
    Adistarhj on #211765

    Saturday April 5th 2014

    Warm-up:
    Jog, dynamic stratch, tj drills, 5×10 different bounds.

    Triple jump:
    From 2 x 4 – 9.20m / 30’2
    From 4 x 4 – 10.30m / 33’9
    From 6 x 3 – 10.60m / 34’9
    From 6 trip x 3 – 11.45m / 37’6 (PB!)

    Bounding:
    5-bounds x 5 – 16.20m / 53’1
    5-hops x – 16.00m / 52’6

    Cool-down:
    Easy runinng.

    120minutes total.
    Had a hard time getting the arm-action right today.. It was like this: “Double – single – single arm swing.. Instead of double all the way though. I didn’t jump very far from a short approach either. But when I tried jumping from an easy flying 6 step approach I finally hit right. 11.45m / 37’6ft which was a new PB by far ๐Ÿ˜€ ร›ber-short ground contact time compared to earlier, I didn’t even put in any effort. I think that’s how a triple jump really sould feel like: Powerful & Effortless ๐Ÿ™‚
    The plantar fascia is still bothering me after a jump session, but taping helps.

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    Participant
    Adistarhj on #211766

    Sunday April 6th 2014

    Warm-up:
    Jog, stretch

    Core:
    A bunch of different crunches, twists and turns.

    45minutes.

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    Participant
    Adistarhj on #211826

    Warm-up:
    Barbell drills, dynamic stretch, warmup-sets.

    Weights:
    Power snatch: 2x2x25, 3x2x35, 3×42.5, 2×47.5, 2×50, 1x3x52.5, 2×52.5.
    Clean & Jerk: 2x2x35, 2×42.4, 2×50, 2×55, 1x6x60
    Clean pull: 3×50, 3×60, 3x4x70.
    Squat: 3×40, 3×50, 3x4x60.

    (I’ve decided to stick to kg without converting)
    Power snatches were passive again today.. didn’t extend enough -> the bar was too far out from the body in the catch. Still managed to do a double at 52.5kg though. The clean pulls are coming along and the squats were pretty decent too.

    120 minutes, 3820kg

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    Participant
    Adistarhj on #211903

    Tuesday – April 8th 2014

    Warm-up:
    Jog, dynamic stretch, sprintdrills x 6, stridepouts x 4, static stretch.

    Sprint:
    6x60m (3min break)
    4x30m sled pull
    2x40m

    Cool-down:
    4x30m bounding/hopping.

    Good! But felt a little drained after the warmup.. Probably because I only ate like 200 kcal beforehand.

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    Participant
    Adistarhj on #212017

    Warm-up:
    Jog, dynamic stretch, tj drills, bounding.

    Triple jump from 2: x 4 โ€“ 8.80m
    3-hop from 4: x 6 โ€“ 9.80m

    Didn’t get to do nearly as much as I’d planned today bacause that left plantar fascia is really bothering me! I’m pretty sure it’s my TJ shoes.. There’s a tiny hole in them where the sand comes inside the of the sole – which creates a bump right under the inner side of my heel – and that makes me jam it every time. I’ve had them since 2010, and done about 65 kilometers of bounding in them .. so yeah they’ve probably served their time.

    60 minutes, 36 jumps.

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    Participant
    Adistarhj on #212094

    April 11th 2014

    After two days of intensive rehab for my heel I was back in the gym today!

    Warm-up:
    Barbell drills.

    Weights:
    Power clean hang 3×35, 3×45, 3×50, 3×50, 3×55, 3×60, 3×65, 2x70kg.
    Jerk from rack 3×40, 3×50, 3×55, 2×60, 2x60kg.
    Squat 3×40, 3×50, 3×60, 3×60, 3×62.5, 3x60kg.
    Romanian deadlift: 8×35, 6×55, 6×65. PB!

    Cool-down:
    3x30m, box jumps.

    Uploaded via instagram.. hence the weirdo edit:

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    Participant
    Adistarhj on #213591

    April 14th 2014

    I decided to take this ‘heel irritation’ seriously, so no training for me today. 3rd rest day in a row.. sucks. But I have to prove to myself that I’m a smarter and more mature athlete now – I don’t wanna push things and wind up with some longlasting plantar fasciitis crap.
    I’m basically walking for about 9 hours non-stop everyday at work though, so it might actually be good for me to take it easy for a few days.

    The heel itself is pretty pain free now, I’ll try again tomorrow ๐Ÿ˜‰

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    Participant
    Adistarhj on #215193

    April 16th

    After another 6 days of rehab and no training I decided to give it a try again today. Got a nice workout in:

    Warm-up:
    Barbell drills, warm-ups sets.

    Power snatch hang: 3×35, 3×35, 3×40, 3×45, 3×50, 1×52.5, 3×52.5, 3×52.5 kg.
    Power clean hang: 3×35 3×45, 3×55, 3×60, 3×65 kg.
    Squat: 3×40, 3×50, 3×55, 3×60, 3×65, 3×60 kg.
    Romanian DB deadlift: 8×35, 8x2x40kg.
    Cool-down: 3x30m run, 5x boxjumps, 10 st. verticals.

    The power snatches were by far the best with todays session. Did a total of 10 lifts at 50kg or more.
    The power cleans were pretty okay too. 65kg felt easy and technically good. I still struggle a little with ‘pushing through’ in the squats though. I can power clean 77.5kg, and legpress 200kg, but only squat 75.. so yeah that one needs work.

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    Participant
    Adistarhj on #216117

    April 18th 2014

    April 18th 2014

    Warm-up:
    200m Jog, 300 rope umps, drills, footwork, bounding, 2x60m strideout.

    Bounding
    11-bounds: x 4

    Triple jump:
    From 4: x 4
    From 6: x 4 โ€“ 10.40m-ish.
    From 8: x 3 โ€“ 11.05m.

    Cool-down:
    Barefoot running, prehab in the sand (see video below)

    100 minutes, 100 jumps. Broke in my new triple jump shoes. Took it rather easy on the jumping, and it felt ok. After trying out different jumping styles, I’m thinking about going back to the single arm-shift. My to best jumps today were with the single, so maybe it’s a better fit for me. WIll try to experiment a little to figure it out shortly ๐Ÿ˜‰

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    Participant
    Adistarhj on #223735

    Saturday April 19th 2014

    Warm-up:
    Jog, drills, strideouts.

    Sprint: (Break = 3minutes)
    10x40m max effort.

    Decent workout. 60 minutes.

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