12/23 At KC. Joe trained with Brandon from the Badgers. Started with circles, swings, over/unders, deadlifts (220#), lateral lane hops, elevated push ups and hurdle mobility. Did stride, pickup, accel before some practice starts and then 30m timed accels from blocks. Joe posted a best of 3.95 -- just a few hundredths off his best-ever mark of 3.89. Hurdling consisted of 6-step powers, 3x1H block (39 and 42), 3x2H block (42 and 39 -1), 3x4H (39 -2). Block work was side-by-side. Splits were around 1.2 mostly. Nathalie did the same workout (lower of course) minus the 30m accels, which she had done in a previous workout. Made good progress on block starts with 8-step as well as 3-step, which we got out to about -1.5. Ran most of the hurdles at 27 or 30. Splits were always under 1.3, some at 1.2 -- very good.
12/26 At KC. Joe and Nathalie did circles, swings, A skips, carioca, side shuffles. 2x5 deadlifts (270/180), L+R 1-leg hops, elevated push ups and hurdle walkovers. Did a few hurdle drills: hangovers, pullovers and pull off -- all working the trail leg. Some 6-step power hurdles plus 1. Block starts over 1, starting low and working up. 4x3H from blocks (-1' 27 / 39-42-42-39). 3x4H from 3-pt. (-6"). Stretch.
12/2 At KC. Joe, Nathalie and Mollie did circles, swings, over/unders, deadlifts (180/270), single-leg hops, elevated push ups, walkovers. Some 4- and 6-step power hurdles followed to work on hip displacement into hurdle. 3x3H 5-step (-3", R, R). Women did 5x2H (-3", R, R, R, R). 3x4H (-3" / -2). Joe did 4x2H (-3, R, R, R) and 2x4H (-3 / R). Bands and stretches.
Tuesday, December 24, 2013
Thursday, December 19, 2013
Workouts: 12/17, 12/19
12/17 At KC. Guest coach Brian Main led the group. Ramp jumps as part of jump circuit predominated.
12/19 At KC. Kasey, Nathalie, Mollie, Annika, Jana and Joe trained together. Circles, swings, over/unders, deadlifts (150-170)(Joe: 185 straight bar), line hops, elevated pushups and walkovers (2 sets). Square up and run-off drills. 6-step power hurdles. Block starts (27-30-33) (Joe: 33-36-39), 2x each height. Worked some on blocks but also on good mechanics from drills -- squared up, on ball of foot, aligned over hurdle mark, trail leg pull through. Box exercises -- bridge, thrust, alt jumps, step ups (2x10). Quality is getting better and more consistent on hurdles. Three-step work after break.
12/19 At KC. Kasey, Nathalie, Mollie, Annika, Jana and Joe trained together. Circles, swings, over/unders, deadlifts (150-170)(Joe: 185 straight bar), line hops, elevated pushups and walkovers (2 sets). Square up and run-off drills. 6-step power hurdles. Block starts (27-30-33) (Joe: 33-36-39), 2x each height. Worked some on blocks but also on good mechanics from drills -- squared up, on ball of foot, aligned over hurdle mark, trail leg pull through. Box exercises -- bridge, thrust, alt jumps, step ups (2x10). Quality is getting better and more consistent on hurdles. Three-step work after break.
Wednesday, December 18, 2013
UWM: Joe kicks off season with sub-9 effort
12/6 At UWM. Joe ran 8.95 in 60H, good for 7th in a tough field. Brad tried HJ, but opening height of 5-5 was more than he could clear at this point. He also ran a 60 (8.20) and threw 10.83 in SP.
Monday, December 9, 2013
Workouts: 12/9, 12/10, 12/11, 12/12, 12/13
12/9 At KC. Kasey, Nathalie, Annika, Jana, Zuzka and Mollie did circles, swings, over/unders, 3-5x deadlifts (150/170#) followed by 5 bunny hops and 10 elevated push ups. Stride, pick up and acceleration as prep for 3x30m timed accelerations. Best times: Kasey 4.67, Nathalie 4.67, Mollie 4.73, Jana 4.97, Annika 4.99, Zuzka 5.38. Kasey, Nathalie and Mollie all ran faster than their previous bests from prior years. 6-step power hurdles plus 2 1-step hurdles. Block starts working on 8-step (or 9) to H1, ranging from 22s up to 30s. Band work. Stretching.
12/10 At KC. Tonight's high jumpers were Alex, Kasey, Annika, Jana, Mollie, Mike, Jerome, Matt and Brad. Did usual warm up and then a few short approach jumps and run throughs. Didn't count jumps but most took about 6 to 10 jumps with full approach at challenging heights. For the first night jumping with a regular bar at some decent heights, the night went well for most. Alex, Kasey and Mollie made some nice bars, and Jana and Brad made some good improvements and finished with some good jumps. Jerome got off some nice jumps at some good heights, especially for our facility. Mike not as sharp as last week, having some footing issues, not getting a good block at plant. Annika still needs to get a more consistent approach so as not to get steps too long coming into the plant. Matt needs to stretch tall at takeoff and get to the top before starting layout -- just rushing that a bit. Kasey moved her mark back to 50.
12/11 At KC. Joe and Brad practiced hurdles tonight. Joe's warm up included 2x5x210 deadlifts followed by bunny hops and elevated push ups. Did a pick up and an acceleration followed by a few 6-step power hurdles into 1-step and then 3-step. Worked H1 from 33 to 42 off falling start and 3-pt. Block starts over 2 42s and then 3 42s. Ht splits around 1.25. Shifted down to 39s, running 1.2s, and working acceleration through H3. Finished with a few more 39 reps, working on keeping hips square and finishing a powerful trail leg. Brad's night consisted of multiple 6-step power hurdles at various heights and 8-step 3-pt starts at various heights up to 39, mostly focusing on lead leg mechanics and cut down timing.
12/12 At KC. Mollie did some 6-step power hurdles, including some with a 1-step and 3-step. Block starts over 1H with a couple reps each at 27, 30, 33. Finished with a couple reps over 4H 27 -3 and then joined sprint group.
12/13 At KC. Brad, Nate and Matt warmed up and then did some slow lows and an acceleration and block start before 3x 30m timed accels. Bests: Logan 4.08, Matt 4.10, Nate 4.48. 6x6-step power hurdles plus 1-step. 6x1H starts (Matt on blue marks, others on red). 4x4H (Matt on blue -2 36/33, others on red at 27). Stretching/rolling.
12/10 At KC. Tonight's high jumpers were Alex, Kasey, Annika, Jana, Mollie, Mike, Jerome, Matt and Brad. Did usual warm up and then a few short approach jumps and run throughs. Didn't count jumps but most took about 6 to 10 jumps with full approach at challenging heights. For the first night jumping with a regular bar at some decent heights, the night went well for most. Alex, Kasey and Mollie made some nice bars, and Jana and Brad made some good improvements and finished with some good jumps. Jerome got off some nice jumps at some good heights, especially for our facility. Mike not as sharp as last week, having some footing issues, not getting a good block at plant. Annika still needs to get a more consistent approach so as not to get steps too long coming into the plant. Matt needs to stretch tall at takeoff and get to the top before starting layout -- just rushing that a bit. Kasey moved her mark back to 50.
12/11 At KC. Joe and Brad practiced hurdles tonight. Joe's warm up included 2x5x210 deadlifts followed by bunny hops and elevated push ups. Did a pick up and an acceleration followed by a few 6-step power hurdles into 1-step and then 3-step. Worked H1 from 33 to 42 off falling start and 3-pt. Block starts over 2 42s and then 3 42s. Ht splits around 1.25. Shifted down to 39s, running 1.2s, and working acceleration through H3. Finished with a few more 39 reps, working on keeping hips square and finishing a powerful trail leg. Brad's night consisted of multiple 6-step power hurdles at various heights and 8-step 3-pt starts at various heights up to 39, mostly focusing on lead leg mechanics and cut down timing.
12/12 At KC. Mollie did some 6-step power hurdles, including some with a 1-step and 3-step. Block starts over 1H with a couple reps each at 27, 30, 33. Finished with a couple reps over 4H 27 -3 and then joined sprint group.
12/13 At KC. Brad, Nate and Matt warmed up and then did some slow lows and an acceleration and block start before 3x 30m timed accels. Bests: Logan 4.08, Matt 4.10, Nate 4.48. 6x6-step power hurdles plus 1-step. 6x1H starts (Matt on blue marks, others on red). 4x4H (Matt on blue -2 36/33, others on red at 27). Stretching/rolling.
Tuesday, December 3, 2013
HJ approach marks
Kasey: 8 / 26 /50
Brad: 13 / 27 / 55
Annika: 8 / 26 /48
Jana: 8 / 26 / 49
Madeline: 8 / 27 /52
Alex: 8 / 25 / 47
Matt: 13 / 26 / 52
Jerome: 13 / 27 / 60
Mike: 13 / 26 / 53
Mollie: 8 / 27 / 52
Brad: 13 / 27 / 55
Annika: 8 / 26 /48
Jana: 8 / 26 / 49
Madeline: 8 / 27 /52
Alex: 8 / 25 / 47
Matt: 13 / 26 / 52
Jerome: 13 / 27 / 60
Mike: 13 / 26 / 53
Mollie: 8 / 27 / 52
Monday, December 2, 2013
Workouts: 12/2, 12/3, 12/5, 12/6
12/2 At KC. Set a record for most women at an MSOE hurdle practice -- 6! Kasey, Nathalie, Mollie, Annika, Zuzka and Jana. Circles and swings followed by deadlifts (130-150#), rebound jumps, pushups. 4x 4-step power hurdles into 2 1-steps with runoff. 4x 4-step block starts into 22" hurdle. 4x 6-step block starts into 22"H. Also did some oppo work with 3x3 27s at 22' off 4-step power. Finished with band work.
12/3 At KC. Another record tonight -- most high jumpers at one MSOE practice --10! Kasey, Brad, Annika, Jana, Madeline, Alex, Matt, Mollie, Jerome and Mike. Everyone did standard warm up activities and then about 6 run throughs, some with scissors jumps. Shifted to some 8" ramp jumps off 4-step, 6-step and full approach. Most jumped 15-20x, working on plant angle and layout. Everyone had good jumps from time to time, and Mike had solid, consistent jumps with nice rotation every time. Jerome started finding his rhythm and plant angle later on and, of course, was up there around 7-0 on the bungee. Kasey moved her approach back a foot and that helped her speed through the turn. Looking for more consistent layouts. Brad only took a few jumps to avoid re-injuring his leg. Annika and Jana did very well for their first night with full-speed jumps. Jana was getting nice vertical and rotation around the bar at the end when she started to keep her head back a bit longer. Matt was similar. Once he started keeping the head back, he was able to improve his rotation around the bar and had some nice jumps. Annika was good when she brought the speed through the turn. Alex with a class at 5 didn't get as many jumps, but her approaches were consistent and the jumps she got were good. Mollie coming in after 5 didn't get as many jumps, either, but she also improved her layout at times and showed good consistency in the approach. Madeline had great rotation around the bar but will need to improve approach speed, which will help her lean into the turn more and avoid jumping into the bar. All in all, it was a very good night. We got a lot of jumping and made a few corrections. Finished off with some special exercises, including one-leg box jumps, rim jumps, stair jumps, medball ups (doubles and singles). Stretched.
12/5 At KC. Joe did circles, swings, stride drills, over/unders and a strength series with deadlifts (190), box ankle pops and elevated push ups. Hurdle walkovers, sideovers, skipovers. 6x6-step power hurdle into 2 1-step hurdles (33). Block work 4-step, 6-step, 8-step -- all at 27. 3x4H (-1 27) with ht splits around 1.15. Major points of emphasis were: alignment, posture, lead leg fold, lead leg cut down and left arm (lead) pulling back with elbow in. Made good corrections on those items. Will try to maintain those improvements at higher heights next time. Finished with band work and stretching.
12/6 At KC. Matt, Brad and Nate warmed up and then did walkovers, sideovers and skipovers (reg and oppo). Worked 6-step power with runoff. Worked blocks to 4-step (22), 6-step (27) and then 8-step (30-33). Band work. Stretching/rolling. Nate was much improved -- better takeoff point and hurdle mechanics as a result. Matt worked a bit on amplitude of arms off the line and turnover into H1. Brad worked on changing head position at "set" (looking back to feet) to avoid popping up on step 1. His reps were limited because of his previously injured leg tightening up. Good practice -- maxed out speed, hit the step and takeoff targets, and had good aggressiveness. Ready to move up a notch next time and add another hurdle.
12/3 At KC. Another record tonight -- most high jumpers at one MSOE practice --10! Kasey, Brad, Annika, Jana, Madeline, Alex, Matt, Mollie, Jerome and Mike. Everyone did standard warm up activities and then about 6 run throughs, some with scissors jumps. Shifted to some 8" ramp jumps off 4-step, 6-step and full approach. Most jumped 15-20x, working on plant angle and layout. Everyone had good jumps from time to time, and Mike had solid, consistent jumps with nice rotation every time. Jerome started finding his rhythm and plant angle later on and, of course, was up there around 7-0 on the bungee. Kasey moved her approach back a foot and that helped her speed through the turn. Looking for more consistent layouts. Brad only took a few jumps to avoid re-injuring his leg. Annika and Jana did very well for their first night with full-speed jumps. Jana was getting nice vertical and rotation around the bar at the end when she started to keep her head back a bit longer. Matt was similar. Once he started keeping the head back, he was able to improve his rotation around the bar and had some nice jumps. Annika was good when she brought the speed through the turn. Alex with a class at 5 didn't get as many jumps, but her approaches were consistent and the jumps she got were good. Mollie coming in after 5 didn't get as many jumps, either, but she also improved her layout at times and showed good consistency in the approach. Madeline had great rotation around the bar but will need to improve approach speed, which will help her lean into the turn more and avoid jumping into the bar. All in all, it was a very good night. We got a lot of jumping and made a few corrections. Finished off with some special exercises, including one-leg box jumps, rim jumps, stair jumps, medball ups (doubles and singles). Stretched.
12/5 At KC. Joe did circles, swings, stride drills, over/unders and a strength series with deadlifts (190), box ankle pops and elevated push ups. Hurdle walkovers, sideovers, skipovers. 6x6-step power hurdle into 2 1-step hurdles (33). Block work 4-step, 6-step, 8-step -- all at 27. 3x4H (-1 27) with ht splits around 1.15. Major points of emphasis were: alignment, posture, lead leg fold, lead leg cut down and left arm (lead) pulling back with elbow in. Made good corrections on those items. Will try to maintain those improvements at higher heights next time. Finished with band work and stretching.
12/6 At KC. Matt, Brad and Nate warmed up and then did walkovers, sideovers and skipovers (reg and oppo). Worked 6-step power with runoff. Worked blocks to 4-step (22), 6-step (27) and then 8-step (30-33). Band work. Stretching/rolling. Nate was much improved -- better takeoff point and hurdle mechanics as a result. Matt worked a bit on amplitude of arms off the line and turnover into H1. Brad worked on changing head position at "set" (looking back to feet) to avoid popping up on step 1. His reps were limited because of his previously injured leg tightening up. Good practice -- maxed out speed, hit the step and takeoff targets, and had good aggressiveness. Ready to move up a notch next time and add another hurdle.
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