Tag Archives: athletics

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.

4x100m – England on Penalties

Great Britain 4x100m Relay at the Beijing World Championships 2015

I know it’s a football reference, and I haven’t watched a football match for many years, but the GB relay team has the same air of inevitability about it that an England Penalty shoot-out had. You just knew. It didn’t matter what your hopes were. You just knew.

Read the rest of the article on speed endurance.com here:

http://speedendurance.com/2015/08/29/england-on-penalties/

Justin Gatlin – The Man No-One Wanted to Win

Here’s a speed endurance.com article I wrote

The Man No-One Wanted to Win

Well, okay.

There was one person who wanted him to win, discounting the non-haters.

Justin Gatlin wanted Justin Gatlin to win.

Gatlin doesn’t understand why people hate him. People don’t understand why Gatlin is unrepentant and expects people to like him. In other words, they don’t understand why he doesn’t understand. I’ll try and clear it up for both parties with some biased pseudo-psychology.

Read more in the link below:

http://speedendurance.com/2015/08/27/the-man-no-one-wanted-to-win/

Seb Coe- The First 100 Days

Here’s a post I made on speed endurance.com.

Seb Coe is at a crossroads.

What should have been the role he was born for, the IAAF presidency, he has instead inherited a poisoned chalice. The 2016 Olympics could be the most pivotal for track and field athletics in its history. The Russian systemic doping and the IAAF blood doping scandals, coupled with”The Justin Gatlin” situation have come together to create a perfect storm.

Click the link below to read more.

http://speedendurance.com/2015/08/23/seb-coe-the-first-100-days/

Athletics Indoor Season 2014/5

Winter Competitions are as follows:

December 14 – Enfield and Haringey Open Meeting

Entry form can be found here

This is a ‘warm up’ event. A pre-season friendly if you like.

We are considering taking a mini bus but this will only be organised if there are sufficient entries.

As you will see on the same link, there is also a competition on the 04 January. I will not be going to that one, but you are free to enter if you like. Please let me know you’re going though and what you’re entering.

January 17/18 SEAA Under20/Sen Championships

These are the South of England Indoor Champs.

Entry can be found here

Jenny, Lucy and/or I may be going to these, but there will be no mini-bus. This is the main indoor competition for most of you but you need to organise your own transport.

January 10/11 SEAA Under15/17 Championships

Same goes as above.

These are the South of England Indoor Champs.

Entry can be found here

Jenny, Lucy and/or I may be going to these, but there will be no mini-bus. This is the main indoor competition for most of you but you need to organise your own transport.

National Age Group Championships 7-8 March

England Athletics Website is down as I write. I’ll update  this later.

However the entry standard for 2013 (the only one I’ve got on my computer) are below. If you are within these standards, or close, you should enter!

entry standards

Other events

London Indoor Games Sen/U20 31 Jan/01 Feb

London Indoor Games U17 24 Jan

London Indoor Games U15 25 Jan

British Indoor Championships 14-15 February

Circuit Training and Track October

Saturday 11 October:

Weight Training starts at 10:30 with Sutts. Do not be late. All Group 1 athletes must attend unless I’ve already excused you.

Monday 13th October:

Circuit Training at Bishops Wordsworth School.

7-8pm.

Mandatory for Group 1 athletes (unless I’ve exempted you). All other groups it is optional but advised.

Conscious Competence: Week 1 training summary

Week 1 of the season has gone well so far and we’ve started to move to conscious competence which is our aim for Xmas.

All the coaches have seen the direct effects of the new movement challenges and preparation, as I’m sure some of you have. The new movement patterns won’t automatically embed themselves though. Just because we see it in the preparation work, in the sessions doesn’t mean you’ve learned it.

There are four stages of skill acquisition as follows:

Unconscious Incompetence:

This means you can’t do something, or you don’t have a particular skill, but you don’t know. This is where we were before we started this training season. You didn’t realise until Craig came how poor the back side mechanics were.

Conscious Incompetence:

This is where we are now. You know you are struggling to learn a new movement pattern, but it’s difficult. It feels clumsy because you have to concentrate on the movement. It feel slow.

Conscious Competence:

This will be the future state where you can perform the movement when you mean to but if you stop thinking about it, you will lapse back into “bad habits”.

Unconscious Competence.

This is where the movement patter is so ingrained it feels natural. Like folding your arms. It’s an unconscious movement. You don’t think about it. Try folding them the other way.  If you are normal left over right, try right over left and see how it feels.

Weird right? Thats what we are trying to do at the moment. We’ve made you change arms (figuratively) and we won’t finish until you forget that you’re even doing the new movement, but this will take time.

Practice

The biggest thing you can do to accelerate this is to practice. If you feel you are struggling then practise at home. Do the “channel 4’s” with the thigh slap. At home, in your bedroom. You can do them on the sport. You will learn the movement and it will start to get easier.