Nick Newman 2014 Training Log

Posted In: Training Journals

  • Nick Newman
    Participant
    Nick Newman on #120408

    Todays training – General Fitness

    – Short warm up, static flex

    – 20 minute moderate rowing

    – Weight circuit – 2×15 each (DB shoulder press, DB bench, Supine pull ups, DB rows, band chest press, upright side raise, cable rows, supermans, v ups)

    – Jump circuit (low box) – 2×10 each (up downs, lateral up downs, split jumps, lateral split jumps, single leg up downs, side split jumps)

    – Core stability – 2×30 sec holds on stability ball (4 exercises)

    Last hard ish day really. Feeling really tired. Rest tomorrow and then start unload.

    Goals for next weeks testing are as follows:

    10m – 1.75
    20m – 2.90
    30m – 3.93

    SVJ – 37 inches
    AVJ – 42 inches

    Clean – 305
    Deep squat – 345

    Nick Newman
    Participant
    Nick Newman on #120422

    Today

    Short warm up, static flex
    sprint drills, dynamic flex

    5x15m sprints – 3pt
    5x15m sprints w/ 10 jog in

    Ran 1.83 for 10 today. I usually improve a tenth from week 3 to unload week so am excited about that. My left IT band is however really really bad right now. It came out of nowhere really. Hoe it’ll be better soon.

    Nick Newman
    Participant
    Nick Newman on #120434

    Friday:

    Power Clean – 4×4 @buld up (242)
    Front squat – 3×5 @light
    Bench + step ups – 3×6, 3×5 @moderate

    Cleans went well this day. Felt great.

    TEST WEEK:

    Today:

    8x 10m sprints from 3pt start

    Easy day. Starting unload now. Felt very explosive but technically really poor today.
    First test tomorrow.

    Nick Newman
    Participant
    Nick Newman on #120436

    Testing day 1:

    OHB 16lb shot throw – 15.85m PR

    Standing Vertical jump – 35.8 inches

    DEEP squat Max – 356 lbs PR (178lb body weight)

    Static testing day today. REALLY pleased with the results. Squat has always been my weakest of the lifts so to finally hit twice body deep is exciting. Didn’t squat beyond 250 really during the cycle also. Vertical up slightly and OHB will be over 16m real soon, had some technical issues there.

    Rest tomorrow

    Easy day on Wed

    Main testing day Thursday.

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    Participant
    Zack Trapp on #120438

    What else are you going to test?

    Nick Newman
    Participant
    Nick Newman on #120441

    Approach Vertical

    10,20,30m sprints

    Power Clean

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    Participant
    utfootball4 on #120444

    Testing day 1:

    OHB 16lb shot throw – 15.85m PR

    Standing Vertical jump – 35.8 inches

    DEEP squat Max – 356 lbs PR (178lb body weight)

    Static testing day today. REALLY pleased with the results. Squat has always been my weakest of the lifts so to finally hit twice body deep is exciting. Didn’t squat beyond 250 really during the cycle also. Vertical up slightly and OHB will be over 16m real soon, had some technical issues there.

    Rest tomorrow

    Easy day on Wed

    Main testing day Thursday.

    Not bad – for an athlete your weight. I like to see speed/power athletes squat 370-480 and bench 275-345 range.

    Nick Newman
    Participant
    Nick Newman on #120445

    480 squat for a long jumper?

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    Participant
    Matt Norquist on #120446

    480 squat for a long jumper?

    Imagine it wouldn’t hurt, but a near triple bw A2G squat would be massive, and hard to do without gaining weight – and not many (any) world class long jumpers are doing that kind of weight and certainly not benching 300+

    Something tells me the 5 best LJers of all time averaged a low/mid 300 squat (if they even squatted) and 250ish bench press…

    Nick Newman
    Participant
    Nick Newman on #120448

    I’d agree Matt

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    Participant
    utfootball4 on #120450

    [quote author="NickJumps" date="1377647405"]480 squat for a long jumper?

    Imagine it wouldn’t hurt, but a near triple bw A2G squat would be massive, and hard to do without gaining weight – and not many (any) world class long jumpers are doing that kind of weight and certainly not benching 300+

    Something tells me the 5 best LJers of all time averaged a low/mid 300 squat (if they even squatted) and 250ish bench press…[/quote]

    Those are general strength/power numbers. Not saying any athlete must squat 480 – those are the ranges i look for in a speed/power athlete (T&F, footballer etc) in that weight range….

    Nick Newman
    Participant
    Nick Newman on #120451

    I think your ideals are a little extreme for a non weight lifting athlete.

    Matt I agree being able to squat 3x would hurt but i the training needed to do that would hurt the development of speed and power for a long jumper. Too many sprinter/ jumper athletes spend too much lifting heavy squats in training and dont factor in what that’s doing to their speed/ power sessions and overall speed/power development.

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    Participant
    utfootball4 on #120452

    I think your ideals are a little extreme for a non weight lifting athlete.

    Matt I agree being able to squat 3x would hurt but i the training needed to do that would hurt the development of speed and power for a long jumper. Too many sprinter/ jumper athletes spend too much lifting heavy squats in training and dont factor in what that’s doing to their speed/ power sessions and overall speed/power development.

    Not at all – I have several wr/db/rbs hitting those numbers in their sleep.

    Nick Newman
    Participant
    Nick Newman on #120453

    For what?

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    Participant
    Martijn de Lange on #120455

    Football apparently.
    Seems to rhyme perfectly with this recent study.
    Players getting bigger and stronger but not faster over the course of college.

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