Thursday Evening - 7.45pm - Indoors
Core Work

6 x 3mins Boxing Bags (2 each SBall/F-C/Heavy)
5mins various medball abs

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
2 x 10m Pushup starts
1 x 10m 4pt start

100m - 2nd in 12.7 (very close to PB)
about 20mins later
300m Hcp (i ran 5th off -16m so ran 284m
didn't get times but did feel fast.)

5 x 15 Tuck Jumps

Very pleased with tonights effort.

I decided after Wednesday to have an unload
week! As it has turned out i have not trained at
all since then until tonight -

Monday - 7pm - Indoors (Heavy Rain outside)
3 sets of high knees and bum kicks
8Dips/5DHPullups/18Pushups
5 x 4secs fast running A's on mini tramp
(rests 90s)
3 x 15 box jumps
5mins various medball abs

Masters this week will be 100m and 300m Hcp

Wednesday Evening - 7pm - Mild
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
1 x single grandstand steps
2 x 10m pushup starts
2 x 10m 4pt starts

70m - 2nd in 9.6 - mucked up the start and
really didn't run my best
200m relay - ran the second leg and chased
very hard but again didn't feel that fast.
4 x 15 Tuck Jumps
200m slow jog cooldown.

Not my best night tonight - perhaps didn't
drink enough water during the day today and
also possibly not fully recovered from a very
hard speed session on Monday.

Tuesday Evening - 7.30pm - Mild
Tempo Session
3 sets of high knees and bum kicks

12 x 100m @ 19s w/30sec rests

5 mins various medball abs


Tomorrow night - 70m and 4x200 relay

Monday Evening - 6pm - Mild
Speed/Power etc
Warmup a short jog followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides

3 x 10m Pushup starts
4 x 20m 4pt starts
3 x 30m 4pt starts
1 x EFE (20/20/20)
1 x FEF (20/20/20)

4 x 15 Tuck Jumps
9Dips/6DHPullups/20Pushups
5mins various medball abs

Sun - Rest
Sat - Rest

Friday Evening - 6pm - Mild
Speed/Power etc
3 sets of high knees/bum kicks/goosesteps
2 x 10m Pushup starts
8 x 10m 4pt starts
3 x 15 Box Jumps (18')
3 x 15 Tuck Jumps
10mins various medball abs
DL's 2 x 5r x 60kgs

Thursday Evening - 7.15pm - Cool
Tempo Session
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups

12 x 100m @ 19s w/30s rests

Wednesday Evening - 7pm - Cool/Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
1 set of single grandstand steps (fast feet)
2 x 30m strides
3 x 10m pushup starts
1 x 10m 3pt start

60m - 1st in 7.69PB (big breakthrough)

30mins later -
2 x 30m strides
3 x 10m pushup starts

80m - @ 95% (done as SE work)
3 x 15 Tuck Jumps

Very happy with tonight and i know that i
have a lot of improving to do in my start.
I also seem to excel when the temperature
drops which i know is quite unusual for a
sprinter. Happens every year though!!

Tuesday Evening - 7pm - Mild
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups
2 x 12 GHR
10mins of various core work including
medball abs and Psoas stretch/strength

Monday Evening - 5pm - Mild
Speed/Power etc - Knox Track
Warmup 400m slow jog followed by
3 sets of high knees/bum kicks/goosesteps

3 x 10m Pushups starts
1 x 15m 3pt start
3 x 22m 3pt start
2 x 30m 4pt start
1 x EFE 20/20/20
All of the above with at least 1min per 10m
rest periods
200m Jog cooldown

3 x 15 Tuck Jumps
2 x 10 Split Squats (using 12" step)
Various Psoas stretching for strength

Sunday Evening - 6pm - Mild
Tempo Session
Warmup 400m slow jog then 100m hard walk
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups

12 x 100m @ 19s w/30s rests

Saturday Late Arvo - 4pm - Mild
Speed/Power etc
Warmup short jog
3 x high knees/bum kicks/goosesteps
9Dips/6DHPullups/20Pushups

2 x 10m pushup starts (weighted vest)
3 x 10m 3pt starts (weighted vest)
3 x 10m 3pt starts

3 x 15 Box Jumps (18' - weighted vest)
1 x 12 Squat Jumps (weighted vest)
1 x 12 Squat Jumps

5mins various abs with medball

3 x 30m Hills

Thursday Evening - 5pm - Mild
Tempo Session
Warmup 400m slow jog then 100m hard walk
3 sets of high knees and bum kicks
8Dips/5DHPullups/18Pushups

12 x 100m @ around 19s w/30s rests

5 mins various medball abs

Wednesday Evening - 7pm - Cool
Knox Masters
Had the Flu or similar all week!
Ok still not 100% but i needed to run anyway!
Warmup 400m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
3 x 30m strides
3 x 10m Pushups starts

80m - 2nd in 10.38PB (even with a bad start)

8 x 20m starts - flat out - 2mins rest
2 x EFE (20/20/20) - 2mins rest

Kept it very short and anaerobic tonight so
as not to agravate my cough.

Saturday Evening - 6.30pm - Cool
Warmup a short jog
3 sets of high knees/bum kicks/goosesteps
3 x 10m Pushup starts (weighted vest)
2 x 10m Pushup starts
2 x 15 Box Jumps 18" (weighted vest)
1 x 10 Squat Jumps (weighted vest)

A shortened session today due to lack of
time and having managed to pick up some
sort of head cold or flu (marvelous!!)

Friday Evening - 6pm - Cool
Tempo Session
Warmup 400m slow jog then 100m hard walk.
3 sets of high knees and bum kicks
8Dips/6DHPullups/20Pushups

100+100+100+100+
100+100+100+100+
100+100+100+100 (about 19s w/30s rests)

5mins various abs with medball

Thursday Evening - 6.15pm - Warm/Humid
Warmup a short jog followed by
3 sets of high knees/bum kicks/goosesteps
8Dips/6DHPullups/20Pushups
3 sets of Fast Running A's
2 x Pushup Starts
3 x 10m 3pt Starts (weighted vest)
2 x 10m 3pt starts
2 x 15 box jumps (18' w/weighted vest)
1 x 12 squat jumps (weighted vest)
10 mins various abs with medball
1 x 3r x 60kgs DL

Wednesday Evening - 7pm - Warmish
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
1 set of single grandstand steps
2 x 30m strides and 1 pushup start

100m - 1st in 12.80 (blitzed it !!!)
200m - 2nd in 27.23 (much better)
I feel that these times are going to start
to come down from now - I'm back !!

3 x pushup starts
1 x 60m strides to finish.

I was very focused before the 100m and
got a good start and felt that i accelerated
well.