Background: after having to stop weightlifting due to knee injuries and of course sprinting, I would like to carry on after rehab to compete in the masters 60m, 100m, and 200m by the time I hit 30.
I've now got the all clear to start squatting again, and am working hard to lose the years of fat accumulation.
However, I have seemingly lost a massive 13" off my vertical jump since I last tested it as age 23 (I'm now 36).
My previous results from age 19 (I have lost my journals from the previous years from age 12) were:
19 - 29"
20 - 31"
21 - 30"
22 - 31"
23 - 32"
Today against the back wall of my house: 18"
I am hoping this is mainly due to loss of muscle strength in my legs, and putting on so much fat, both of which I'm now beginning work on.
I shall be hitting the track again for the first time in a decade, in September. Starting from next week (or whatever day they deliver the squat stands), I shall be using a preparation programme for three sessions a week:
Sprint specific drills: 20 minutes:
Toe walks
Elbows and knees drills
Flick kicks
Undulating run
Back run
Etc
4x40m technique runs, moderate pace (non-fatiguing).
Power clean/snatch pull (alternate) 3x2 (Starting light c.50kg/110lbs)
Paused squats 3×3-5 (using the same weight as for clean pull, accelerating, but non-fatiguing).
Step ups (no weight) done for time, 3x 30 seconds
Calf raises 3x8-12
Flexibility work, focussing on knee flexors and hip extensors.
This should be enough to test my knee stability and improve on it enough before hitting 60m runs and starts.
Speed step drills, toe walks, butt kicks, knee raises.
Weights:
Snatch pull. Haven't lifted for so long (3 years), so tested a comfortable max. 90.
@80% 72.5kg 5x2
Front squat (paused) 65kg 5x3
Hip thrusters (explosive)
40kg 10
50kg 10
60kg 8
Hip belt calf raises 70kg
12.11.9.8
Twisting sit ups 20.20.12
Stretching 10 minutes.
Some pain in left shoulder and elbow. Experienced some knee pain 30 minutes later (very brief).
Track work:
Drills (toe walks, alternate knee raises, knee raises, bounding).
Rolling starts 20m x 4
Technique work.
10 minute cool down and flexibity (ironic given the temperature and humidity).
Had some knee pain before going to the track, eased off now but right Achilles feels achey.
Rain stopped play for grass track, so indoor drills and mobility:
Warm up 10 minutes, focussing on ankle and hip mobility.
Jumping, hop-skips, hops, alternate high knees, drop jumps, high knees.
Standing starts x 5
Core stability exercises: leg raise session (3 variation cycle).
Cool down and lower body flexibility.
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