Tag Archives: 400m

The hills are alive…

The hills are alive with the sound of music. The grunting and groaning of a group of sprinters digging deep and working hard is music to my ears anyway.

For those who missed it, and would like to do it this weekend, here’s what we did.

The Hills of Hudson Field.

5 reps of the long hill in the corner

50/60/70/80/100 % with a jog back down the side for recovery.

2 minutes.

5/4/3/2/1 reps up the short sharp hill with 2 minutes recovery.

2 minutes

backward up the short hill x 2 with 2 minutes recovery.

2 minutes

Backwards up the hill in the prone press up position (for a rest)

2 minutes.

3 x long hill in the corner at 100%

Oh, we ran there and back as well from the track as a warm up.

Trey Hardee Abs

Opportunity

 

Yes. This is it, the 2 minute core workout that will take about 10 minutes to start with. By Xmas you’ll be banging through this in 2 minutes and have abs of steel.

3 Times a week as a minimum please, but feel free to do these every day!

Trey Hardee 2 minute Abs

Michael McIntyre – Skip, Skip….Hooray!

 

Thursday was our lovely Michael McIntyre session. Details are as follows:

The Michael McIntyre session

This session is named after the comedian because of his skipping. There is a decent amount of skipping in this session.

It is a special endurance session. Part plyometric, part lactic tolerance, part endurance.

Each set is a combination of 75% build-ups, and skips. The length of the build ups vary. Skips are always 50m.

The sequence is as follows:

111-112-121-211-121-112-111

The session

Set 1

100m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 2

100m Build up

50m Skip

100m build up

50m skip

200m build up

50m very slow jog (not walk)

Set 3

100m Build up

50m Skip

200m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 4

200m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 5

100m Build up

50m Skip

200m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 6

100m Build up

50m Skip

100m build up

50m skip

200m build up

50m very slow jog (not walk)

Set 7

100m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

 

Great session, very tough. Lots of skipping and running. Early season magic!

Beast Camp, what beast camp?

Beast Camp

There will be no beast camp this year. I know, I know. You’re all gutted.

Because of the make up of the group this year I’m going to do something slightly different. We’re going to do some conditioning work, but only in terms of instruction. You’ll be given a schedule to complete in your own time.

The first four weeks are going to be very technical. We’re going to do all the drills, but to perfection. We’re also going to do some stability and preparation work.

But don’t despair, it’ll still be hard work. I don’t want you to worry!

Details will be posted on this site, including the conditioning work, flexibility work etc.

Beast Camp Session 4 with @LewisFuller – Innovation

The last session of week 1 of Beast Camp ended with a great innovative session by Coach Fuller.

The session was based of 4 exercises and a pack of cards. The exercises were Skydivers, Squat tuck jumps, lunges and wrestler press-ups (or spiderman press ups or Bends and MFs)

Each exercise was represented by a suit from the shuffled pack of cards. The athletes took turns drawing a card, the card represented the exercise. A 9 of spades for example was 9 lunges on each leg. And so on until all the cards had gone.

Tough session, but kept interesting by the random nature of the next exercise. Very innovative session and the kids enjoyed it, even though it hurt.

Coach Fuller’s greatest innovation – make them hurt and they still like you at the end. I must figure out that last bit!!

Beats Camp Week 1 Video Log

 

Day 2 Video Log

 

Day Zero – Project Elite

This will now be focused on a one-year training program to deliver Jake Ness to the Youth Olympic Games in Nanjing in the 400m and for delivering Lizzie Clifford to World Junior Championships in Oregon. There will also be general training information for the City of Salisbury Sprint Group as a whole.

We will cover as much information as possible. Training programmes in detail and in overview, how the training went, times and test data, weights, 1RMs video logs and all the sundry information that we can cover, like food, hydration, races etc.

A lot of this will also cover other members of the team, but this blog will be specific to Jake. If people have comments or questions on the training please add them. We are happy to share our experience and obviously we have no idea whether we will succeed or fail.

The starting point is that we heard about the YOG in 2014. The difference in age group means that Ben Robbins and a couple of others are too old (although we wish Ben all the best in getting to the World Juniors – he’s a great athlete and we’d love to see him get there). At the moment though we don’t know if GB are even taking a team and what they will set the standards to. For now, we are just going to work on the assumption that they are and going with the World Junior qualifying standard from 2103 of 48.00.

At the moment, that puts Jake in pole position, although Kim Sobotie and Matthew Pagan are snapping at his heels. We have decided to give it the full Dave Brailsford treatment and look for the marginal gains over and above the regular training. We have three coaches supporting Jake and adding in their ideas.

The rough cut plan will be added onto this blog which will cover right up to the outdoor season and the qualifying period. We will also cover specific training calendars and sessions.

The training plan for 2013_14 is based on last years Clyde Hart-style plan, overlaid with Vern Gambettas 14 day microcycle principle which I really liked.

Additionally, we have added the following:

  • A daily nutrition plan
  • A warm weather training camp in Q1 2014
  • Intermittent Hypoxic training in April and May
  • A hook up with Beet-it for beetroot juice on their elite program.
  • An active recovery swimming session instead of complete rest on Sundays.

Competition level will be naturally higher due to the U20 age group, but the aim will be to run at the highest possible level all year. This will include trying to secure and invite for the British Indoor Champs, and for the Loughborough and Bedford Internationals. Ideally this will represent in the national junior squads but we will cover our bases here in the first instance.

More details will be added as we go along, but this is Day 1 of 238 to the end of qualifying (assumed end of June). It all starts now.