Week 1 of my new training block still strength focused but moving the specificity dial a notch and getting some more acceleration work trying to get that su bingtian start for indoors.
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So welcome back to the 106 Diaries so this week we are on week one of a new training cycle so I’d finished my first cycle of training for the offseason and at this point I was feeling you know relatively fresh after the d load especially considering how fatigued I
Got during the first week of the training block and I think I explained in the last video but essentially I sort of didn’t Rel load for I think five or 6 weeks and I was doing quite intense training before that even and I think that just sort of like Fri me then we
Del loaded and I felt a lot better but I feel like if I’d taken maybe like a little break in between that cycle and the start of the offseason prep that maybe would have done me well or done me better certainly but it is what it is
Just have to keep battering on through keep getting on with it that’s all you can do really but yeah so this is actually some drills that you’re seeing now that I’ll often do before I do Sprints so on this day it was like really cold so I did most of my warmup
In a little gym so I did some other like jogging stuff some multi-directional movements to warm up on this like Turf section a gym that was maybe like a mile from the track and then I also did like stretches and stuff there so that I could like lie on the
Ground and do that and then obviously like drove down to the track and did those like skipping drills there that’s like that’s quite a common thing that I’ll do those drills that you just saw there I’ll do those usually before I Sprint and I’ll do like a few buildup
Reps on Sprints usually it just sort of depends sometimes I won’t build up and I’ll just sort of add the buildups to the sort of like main sets of the rep so if it was like for example I think this day was like 6 * 20 M so instead of
Doing buildups I just kind of went straight into the 6 * 20 but I just built it up like first rep at 70% or 80% or whatever next at 90 then 95 then we’ll push a little more especially when it’s cold like this like I feel like
It’s more important to be a bit more cautious and take a bit longer to really get warm before your sessions if you’re training in the cold if you’re in the northern hemisphere that’s like a major key but yeah that was the session there it was very cold wasn’t able to get up
To an indoor track unfortunately before work so I just had to get the session done then shower and head to work so after the work I went and did my lifts though did some power snatches some back squats Cales and then I think push-ups and like banded walks or something like
That as well I think it was not necessarily in that order I think was like I think it was pretty much in that order to be fair actually but yeah so I did those power snatches it was nice to do power snatches cuz I hadn’t done power like heavy power
Snatch snatches in a while other than like I think I did like hang power snatches during the summer but I’ve not done them for a while so it was good to have that backing training and then as well with the squats they moved really well so 115 kilos moved the fastest it
Ever has it actually moved faster than even what 110 kilos was moving like during the summer so that’s definitely a really good sign and a sign that I’m a lot stronger forever you have like weights moving fast you’re obviously then going to be stronger when it comes to lifting you
Know heavier weights so that was definitely a good sign but I didn’t get a video of the sixes like the six reps that I did with that weight but um yeah I think that was just because my I think my finger was wet from like condensation
In the gym and then when I tried to click record it didn’t really record for some reason so there’s that and then yeah Tuesday was just conditioning as you can see now I did these like diagonal runs and there’s a little physique check here because you know I’m
Feeling feeling a bit bigger been taking creatin so feel like the creatin really helping you know helping me look a bit bigger it’s giving me some more water weight I guess but yeah definitely feeling the effects of that then Wednesday’s session was some 10 m flies
With a 20 M running now on this track there’s like two little markings where I’ve like set my cones up that were that said like 30 m 20 M so I was assuming that that was right and that someone had measured it correctly however now I’m like not really sure because I measured
It like not long ago and it was like 9 M 55 or something like that I need to go back and officially measure it but yeah so I think this was like a 9 M 55 fly and I want to say I was probably closer to like a
1.06 uh 30 um 10 m fly with 20 M running and then yeah I did my usual weekly C movement movement jump that I’ve been doing for the past few weeks hit 776 Ms for the flight time which was you know pretty much the exact same as last
Week so I think still obviously quite fresh from last week so I can’t complain getting some good high quality training in then I did like so many jumps like I actually jumped way too much because I flred my knee pain up because I think so the main main reason my knee pain flared
Up is cuz I basically did double the amount of volume I did last week instead of saying like hey let’s just add in like maybe a few more jumps this week I added in like you know twice as many jumps cuz I did all these box jumps and
That didn’t help my case and I don’t really know why I decided to do this and then jump on top of that but who knows who knows what goes through my mind sometimes I feel like sometimes I’m very self-destructive when it comes to training and I think this was just one
Of those moments where it’s like I just wanted to try and box jump I think it was 61 in and then I just kept going for it and going for it and going for it and then I was like Hey I want to kind of do
Some jumps like I did last week I’ll do some three-step jumps and we will see if I can improve from last week’s flight times and I did so that was good I managed to I think jump my highest ever from a three-step although I don’t really have much data on like three-step jump
For like high checks like this so it’s a bit of a a strange PR but I will take I’ll take a PR where I can get a PR honestly so I was happy to obviously jump my highest ever from three steps and you’ll see in a few videos
Time what I got up to when I went to my top secret training camp that I’m not going to reveal the location of yet unless you unless you like follow my Instagram and you’ve seen it already but yeah so that session was solid I was actually graduating this day so I had to
Kind of do all those jumps and I had to jump in a shower get ready head over to graduation get my robes get everything sorted so I did all of that in the morning did did the training in the morning then graduation in the afternoon
Then went out with my family for a meal which took I think I got back at like 10:30 at night like back home and then I think I started training at like 11 and finished at maybe like half past midnight just past midnight maybe like something like
Thereabouts but yes we did the reverse lunges similar to sort of last week did the pause rdl’s well not last week this is week one sry so not similar to last week cuz it’s a new cycle but yeah did these reverse lunges did some pause Roman deadlifts I actually really like
The pause rdl’s because I feel like they’ve definitely helped strengthen my back a little bit which I feel like has always has been like a weak point for me like I’ve always struggled with maintaining back tightness when doing sort of like any kind of lifting you
Know for like deadlifts I guess even for cleans to an extent but I feel like because my back squat strength and my clean power is sort of like um the relationship is correlates quite well in terms of like if my back squat strength goes up my clean will go up so I feel
Like that’ll always sort of have me in a I’m trying to think of the word for it it’ll have me in a like a way where my back sort of is strengthened enough through the squats so that I’m able to maintain that tightness for the cleans but I definitely feel like the Romanian
Deadlifts have helped out with that as well so feel like that’s been a good addition to this training cycle then of course another conditioning day so John wanted to go hard with the conditioning so we did some 150s 150 tempos goal Pace was like 23 to 24
Seconds but I was in trainers on a wet track and it was not it was not fun especially cuz the wet tracks in Scotland like a lot of them will have moss on them so that just like makes it even worse it makes it really slippy then it was Hill Sprints the day
After and then lifting as well Hills were you know just basically like I think Hills at the moment I just sort of added way to get volume into training and then clean pools pause squats Fridays again just sort of like a lower intensity day in terms of like lifting
In terms of sprinting to give me a bit of rest but we’re still want to get some training volume in develop some qualities getting me ready for this season opener so that the plan but yeah clean pools with 105 um were they weren’t too bad they weren’t they’re not moving as I would
Have liked them to but but you know I don’t know I guess I can’t really complain too much and then 85 kilos on the PA squats was moving like really well was getting a very good intent on these reps so this was a solid session as well then finished off on Saturday
With some intensive tempos over 200 M goal Pace was 29 seconds and I think I hit 29 for all of the Reps at least um so yeah that was another good session but hated absolutely hated my life cuz I think it was like I think week one was
The week that was really wet oh no I think it was week three actually was the week that was really wet so I’ll explain that in the next video but I didn’t get any footage of that but yeah that’s been week one of the new cycle and yeah that is everything so I
Will see you in the next episode soon hopefully
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