Wednesday Morning
Dips 10/Pullups 7/Pushups 20

Wednesday Evening - 7pm - Warm
Knox Masters
The Half Marathon Hcp was on tonight
at Knox so i just went along to do some
training.
Warmup around 4kms Bike ride
Lots of stair running followed by jumps
firstly going up single stairs then later
up double stairs aiming for height etc.
Then a couple of sets of 10 box jumps
at around 20' height and that was it for
the night.
Still feeling the Psoas so no running for
a while yet.



Tuesday Morning
Dips 10/Pullups 7/Pushups 20

Tuesday Evening - 5.20pm - Warm
Conditioning Session
Warmup 400m slow jogging pace then 100m
hard walk
3 sets of high knees/bum kicks/goosesteps
Stretching in the lunge position both sides
GHR 2 x 8 (hold 3secs at the top)

Circuit in rotation - (21/15/9 reps) for time
Pushups
Box Jumps - 18"
Medball Throwdowns - (3kg)
Skipping - single unders (210/150/90)

Time 9:48

DL's 2 x 3 x 60kgs/1 x 5 x 60kgs

Sat/Sun - Rest

Monday Morning
Dips 10/Pullups 7 (PB)/Pushups 20

Monday Evening - 7pm - Cool
Various
Warmup 400m slow jogging pace then 100m
hard walk
Stretching in lunge postion both sides
3 sets of high knees/bum kicks and goosesteps
4 x double stepladders runs - very fast

Strength Circuit (21/15/9 reps - except 200m)
Rotation of 3 rounds for time
Box Jumps
200m run
SDHP
Pushups

Time 9:33

DL's 2 x 3 x 60kgs/1 x 5 x 60kgs
(A definate feeling of these being lighter this
week!!!)

Still some feeling around the Psoas area so no
racing just yet.

Friday Morning
10 Dips/6 x Pullups/20 Pushups/10 GHR


Friday Evening - 7.45pm - Mild Indoor
Strength Circuit & Conditioning
Warmup 400m slow jogging pace then 100m
hard walk.
A few reps each of the circuit exercises to
get ready for the session ahead.

4 rounds of each in rotation for time -
Dead Hang Pullups 6 (6/4/3/2)
Air Squats 30 (30/24/16/12)
Pushups 20 (20/14/10/8)
Medball Fig 8's 30 (30/24/20/16)

Time - 8.18

Thursday Evening - 7pm - Cool
Strength Session
Warmup 400m slow jogging then 100m
hard walk.
5 x Sumo Deadlift High Pulls/2 x Dips

7 rounds rotation for time -
KB (20kgs) SDHP x 10 (10/10/10/10/10
/10/0)
Dips x 5 (5/5/5/3/3/3/0)

Time - 5.35

As you can see i only got to 6 rounds
and had to stop at 3 on some of the dips.

Squat Jumps x 10
Tuck Jumps x 15

Wednesday Morning
9 Dips/6 Dead Hang Pullups/19 Pushups

Wednesday Evening - 7.00pm - Mild
Knox Masters - Just some training tonight
Warmup 800m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x grandstand single steps - sharp and quick
3 x 30m strides
300m NOT - nominate own time
I decided to enter this with a nominated 60s
and go very easily and i did just that in 62.66
8 x grandstand step jumps working on height
and depth upon landing.

Tuesday Evening - 6.00pm - Mild
Warmup 3 sets of high knees/bum kicks
Conditioning Circuit - 4 rounds for time
200m run
20 Medball throwdowns (3kg)
12 Kettlebell Sumo DL High Pulls (20kg)
10 Box Jumps (18")
10 Pushups

13.35

2 x 10 DB Push Press (35kg)
Stretching in the lunge position

Monday Evening - 6.30pm - Mild
Speed Session - Knox Aths Track
(well that was the idea anyway!)
Warmup around 500m slow jogging around
the grass areas (soccer fields) outside the
track enclosure - followed by 3 sets of
high knees/bum kicks and stretches in the
lunge position.
3 x goosesteps and 2 or 3 easy strides to 30m.
Then into the track to test myself out a little.
3 x single grandstand steps concentrating on
driving my knees and arms up at high speed.
(no apparent pain or problems with doing them)
2 x 10m 3pt starts and straight away i could
feel that sharp pain or tightness in the left psoas
again.
End of session.

At home -
DL's - 60kgs 2,3,5 reps with 5min breaks.

I have been working on some massage with
different size tennis balls etc to try and loosen
up the psoas - we'll see how it goes but i won't
be sprinting for a little while. Slow jogging and
general running doesn't seem to be a problem
so i might stick to that for a little while and give
it some time.

Sunday Evening - 6.45pm - Cool
More Conditioning
The following done in a rotation -
AMRAP 15 - As Many Rounds As Possible
in 15mins
200m run - (8 rnds completed)
10 Box Jumps - 18" (7 rnds completed)
5 Pushups - (7 rnds completed)
(I was aiming for somewhere around 7
or 8 rounds in that time so all is good).

Then a few minutes of skipping practice

3 sets of Roman Twists x 30
DL's 2 x 3 x 60kgs/1 x 5 x 60kgs

Pretty tough but i think i'll change the
pushups to 10 instead of 5 as i don't feel
that 5 is doing very much.

Friday Evening - 6.15pm - Mild
Conditioning Session
Warmup 400m slow jogging pace then 100m
hard walk.
3 sets of high knees and bum kicks
Circuit Training - 4 sets of -
Medball throwdowns x 20 (3kg)
Russian Twists x 30 with 10kg plate
Skipping single unders x 100
Burpees x 10
60sec rest between each set.

Stretching each side in the lunge position.
Psoas gradually improving.

Again a tough session for me! It just shows
that i'm lacking the condition that i want.


Earlier this afternoon -
Deadlifts 3 x 5 x 60kgs working on good form

Thursday Evening - 6pm - Very Warm
Conditioning Session
Warmup 400m slow jogging pace then 100m hard
walk.
3 sets of high knees/bum kicks and goosesteps
Stetching in lunge position each side
These 4 exercises done in circuit fashion with
a set of 40 side to side medball swings - 5.5kgs
arms out in front between each one.
4 sets each of -
Box Jumps 3 x 5 contacts - 18"
Burpees x 10
Medball figure 8's x 20
Squats with 20kg kettlebell brought up to chin
(not quite sure what to call them!) x 10

Hanging knee raises x 10
GHR x 8 (with 3kg medball)

Well that was quite tough in this heat but i
feel that i need some conditioning at this time.
Psoas rehab seemingly coming along well.

Tuesday Evening - 6.30 - Very Warm
Continuation of rehab
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
Stretches in the lunge position both sides
GHR - 3 x 10
3 x Strides 40/50/60m
Medball work including throws/side to side and
hand to hand for about 20mins solid.
Box Drop jumps - 18" drop then up to another 18"
400m run at a steady but not fast pace then
a very hard 250m walk followed by 150m at about
3/4 pace.
A very pleasing session - i feel that i am healing
quite well.

Monday Evening - 6.30pm - Warm
Continuation of rehab
Warmup 400m very slow jogging pace then
100m hard walk
3 sets of high knees/bum kicks/gentle
goosesteps and running A's
Stretching - deep lunge position both sides
Medball work side to side first with 3kg then
5.5kg - then 10 throws with each
GHR - 3s x 5r x 5sec hold
3 x 15 kettlebell swings - 20kg
1 x 10 box jumps - 18"
3 x 10 jump squats
2 x 10 weighted crunches (3kg) on hyper bench
250/150 jog/walk to cooldown

Sunday Evening - 6.30pm - Mild
Various - My first workout of any kind since last
Wednesday as i've been waiting for my Psoas pain
to go away. The workout was just a gradual sort
of easing into a few different things without doing
too much to agravate my condition.

Warmup 400m very slow jogging pace followed by
3 sets of high knees/bum kicks and easing gently
into goosesteps.
A set each of dips/pullups and pushups
A series of stretching exercises targeting the area
of the psoas etc.
3 x 40m strides on treadmill set at 6degs
Medball exercises (various) with 3kg then 5.5kg
3 x 8 hypers (new hyper bench)
2 x 15 kettlebell swings - 20kg
2 x 15 box jumps - 18 inches
Session ended there as i had an urgent errand
to run at short notice.

I will be closely monitoring how i go over the
next week or two and will be very unlikely to do
any racing for at least 2 weeks or more.

Wednesday Evening - 7pm - Warm
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps.
Around 4 or 5 practice starts again testing out
my groin etc. (probably should have done some
strides also!)

120m Hcp - 5th of five (dead heat??) and not
that far behind the winner. I didn't get my time
but it probably wasn't bad as the winner was
14.15
Pulled up quite sore but still determined to run in
the relay.
200/400/600 relay - i ran the 200m leg and ran
very well as i felt much more warmed up than
earlier - team finished second.

Problems again though as i have come up very
sore just like last week. Something will have to
be done as i can't continue on with it like t

Tuesday Evening - 6.30pm - Cool
Various
Warmup 3 sets of high knees/bum kicks/
goosesteps and B skips

5 x 10m practice starts 3pt (testing groin)
Abs work with 3kg and 5.5kg medballs
3 or 4 sets of each including side to side,
hand to hand and front to back swings that
are similar to those you would do with a
kettlebell.
Abs feel nicely worked after that and the
practice starts seemed to go ok with only
the first one giving me a little soreness from
driving forward. I will race tomorrow night
and hope that all is ok. Really the only way
to find out i guess.

Monday Evening - 8pm - Mild Indoors
Light Medball Abs workout

A session of various exercises targeting
my abs from all angles using both a 3kg
and a 5.5kg medball.

Groin seems to be pretty much ok now
but still a little lower back pain. I'm still
hoping to be ok to race on Wednesday
evening over 120m.

First session since Wednesday when i suffered
some sort of groin strain etc.

Sunday Evening - 6.30pm - Humid
Light Tempo/Various
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x med ball arms straight out side to side etc.

60m++60m++60m++60m++60m+
+60m++60m++80m++90m++90m
(++ = 60s)
These were done fast relaxed @ 12 degrees
of incline on the treadmill using proper sprint form.
I kept them short to test out my groin gradually.

3 x 10 Squat Jumps - unresisted
3 x 12 kettlebell swings (20kg)

Later while watching the Rugby League World
Cup game i did some hand to hand work with
the 3kgs medball.

A little sore after this - i will monitor it closely
Nothing much to worry about at the moment.