Well back from trials and this is what went on:

I pushed a 3.67.6 which was the fastest time for a brakeman (a driver pushed a 3.66) on the day by 1000th of a second lol. This both shows a big improvement from me 400th from my peak time 3.71 last year but also shows the quality of the squad last year as this time would have seen me finish 6th last year and end up on world cup with GB2.
I am very pleased with the improvement because it shows both that my training plan for the bobsleigh has been ideal and also because I did not plan a peak for this trial rather I just finished a training cycle and had a deload. However the next trials in september which could see me ending up on GB 1 sled (form depending, hopefully improve my 300th-500th of a second).
I also sprinted a 3.87 for a 30m sprint (1000th of second quicker and 6kg heavier than last year!) Pleased with my power/weight ration improvement.


I am planning a peaking cycle of 6 weeks for these trials bringing in elements that I havent really trained for about a year.
The plan is to keep to the same protocol however switch the emphasis to both peak power and power maintenance.
I will be using cluster sets for power cleans, complex jumps and also contrast sets. Running, i will start with 2 weeks uphill running followed by 2 weeks flat running and then a final 1&1/2 week downhill.

I am extremely positive about the improvements both that I have made and will hopefully continue to make. The road to russia 2014 is well and truly looking promising but with a few side trips to junior world champs (2011 Salt Lake City) and other such events on the way. Touch wood!

Anyway here is todays session. Felt Great!

Dynamic warm up

1.A Power Clean (cluster sets of 2,2,2,2 with 10 secs rest between each 2, only on top 2 sets)

50kgx8
70kgx8
90kgx8
95kgx8 Cluster set
100kgx8 Cluster set

Really explosive and catch was nice.

1.B Drop Tuck Jumps

3x5 reps

2.A Front Box Squat

60kgx8
80kgx8
100kgx8
105kgx8

Strong

2.B Counter Movement Jump

3x5

3.A Bench Press

60kgx8
70kgx8
80kgx8
90kgx8

3.B Glute Bridge

80kgx8
100kgx8
110kgx8
120kgx8

Powerful drive

3.C Jump Push Ups

3x8

4.A Pull Ups

8xBW
6.5xBW lol

Really good session today, cut the workout time by around 30-40mins by not taking as many warm up sets on my main lifts. It seemed to help both the top sets but also my freshness throughout the session. Happy

Well done on the trials mate

awesome news mate! well done, looking forward to seeing the prgression from here. once i get myself back into good shape again i might have to travel down from blackpool to scouseland for session with u and k dawg hahaha

Yeh get yourself down, its a fun session!

Session 2 (Week 1)

1.A Power Clean

50kgx5 Hang Clean
60kgx5
70kgx5
80kgx5
90kgx5

100kgx5 Power Clean
105kgx5 Power Clean (Cluster Set 2,2,1 with 10 sec rest between each cluster)
80kgx5 Hang Clean Fast!
110kgx5 Power Clean (Cluster Set 2,2,1 with 10 sec rest between each cluster)
80kgx5 Hang Clean Fast!

I used the hang cleans in the warm up to practice my dip for the catch. I then used the drop sets to do some contrast training for my explosiveness

2.A Standing Long Jump-Hurdle Hop (2 legs)

2x5BW

3.A Narrow Stance Squat

60kgx5
100kgx5
120kgx5
140kgx5
145kgx5

All came up nicely

3.B Single Leg Jump and Balance

BWx5x2

4.A Bench Press

60kgx5
70kgx5
80kgx5
90kgx5
95kgx5

4.B Weighted Glute Bridge

80kgx5
100kgx5
120kgx5
130kgx5

5.A Ab Roll Outs (Kneeling)

BWx8x3

5.B Box Jumps

BWx5x2

Nice session, I am pleased that I can now use this type of training to peak rather than already being at my peak.

Week 1 (Session 3)

1.A Power Cleans

60kgx5
70kgx5
80kgx3
90kgx3
100kgx3
110kgx3 -- Contrast set of 80kgx5 Hang Clean Fast!
115kgx3 -- Contrast set of 80kgx5 Hang Clean Fast!
80kgx5 Fast!

I changed my position slightly on these today, I leaned more forward than usual and when I got the right balance of glute pull on extension it was a far better lift. I felt I could put a lot more into it and it was also more fluid.
However I felt that if I set up to high I reduced the amount of glute and hip drive I could get which really affected how quickly I could pull.

2.A Narrow Stance Squats

60kgx5
100kgx5
120kgx3
140kgx3
150kgx3 --Contrast set 100kgx4 Fast!
155kgx3 --Contrast set 100kgx4 Fast!

These felt very solid today, felt I could put another 5kg but kept it at 155 so I can progress each week and keep the weight moving quickly.

3.A Standing Long Jump-Hurdle Hop

BWx5x2

3.B Box Jump

BWx5x2

These are really quick!

4.A Bench Press

70kgx5
80kgx3
90kgx3
95kgx3
100kgx3
102.5kgx3

5.A Glute Bridge

80kgx5
110kgx3
130kgx3
140kgx3

Pleased with how well I am recovering at the moment, I am taking on board a bit more protein, keeping the carbs clean and also taking digestive enzymes. I feel I am getting a lot more from my food.

I am also looking forward to seeing the improvements over the next few weeks, I can already feel that I am faster and my rate of force development is getting better.

It's interesting what you say about taking digestive enzymes and the benefits you have had. Is that yoghurt based? Or powdered?

Have you found any difference? Taking powdered at the moment. It just feels to me that I am recovering a lot quicker but that could be other factors I don't know.

Back from a good push and sprint session. Learnt a lot about getting good sprint technique, mainly I have been wasting energy by bringing my legs out to the side and I practiced today keeping as linear as possible from a linear start and noticed a big difference. My leg recovery and turnover also seemed to improve from this.

Coop_de_Ville wrote:Have you found any difference? Taking powdered at the moment. It just feels to me that I am recovering a lot quicker but that could be other factors I don't know.

Back from a good push and sprint session. Learnt a lot about getting good sprint technique, mainly I have been wasting energy by bringing my legs out to the side and I practiced today keeping as linear as possible from a linear start and noticed a big difference. My leg recovery and turnover also seemed to improve from this.

Some people suggest bringing your legs out to side for first few steps then running with legs linear after that actually helps more

Week 2 (Session 1)

Dynamic Warm Up

1.A Power Clean

60kgx5
80kgx5
90kgx5
95kgx3

97.5kgx8 (Cluster set 2/2/2/2 15 seconds rest between each cluster)
102.5kgx8(Cluster set 2/2/2/2 15 seconds rest between each cluster)

80kgx5x2 Fast

Some slight alteration to technique and it was feeling really good and snappy, starting with my shoulders over the bar more an finding both hip drive and shrug can be as fully explosive as possible.

2.A Drop Tuck Jumps

BWx5x3

3.A Front Box Squat

60kgx8
80kgx8
100kgx8
107.5kgx8

Good for the core as usual

4.A Bench Press

60kgx8
80kgx8
90kgx8
92.5kgx8

5.A Glute Bridge

80kgx8
110kgx8
115kgx8
125kgx8

6.A Box Jumps

BWx5x2

Nice session

Week 2 (Session 2)

Dynamic Warm Up

1.A Power Cleans

60kgx5
80kgx5
90kgx3
100kgx3

107.5kgx5 (Cluster Set 2,2,1 15sec rest between each cluster)
80kgx5 Fast!
112.5kgx5 (Cluster Set 2,2,1 15sec rest between each cluster)
80kgx5 Fast!

2.A Standing Long Jump-Hurdle Hop

BWx5x2

3.A Narrow Stance Squats

60kgx5
100kgx5
120kgx5
140kgx5
145kgx5
150kgx5

These felt good, felt the quads really firing through.

3.B Box Jumps

BWx5
BWx10

4.A Bench Press

60kgx5
80kgx5
90kgx5
95kgx5
97.5kgx5

5.A Glute Bridge

100kgx5
120kgx5
130kgx5
135kgx5

6.A Pull Ups

BWx5x4

6.B Ab Roll Outs (Kneeling)

BWx8x4

Really good session, all over in 1hr 30 including warm up.

Week 2 (Session 3)

Down to Bath today, did a double session. On the push I practiced my leg stride, making sure it was keeping straight rather than coming out to the side. It felt like it made a huge difference!

Weights Session.

1.A Power Clean

60kgx5
80kgx3
100kgx3
110kgx1

112.5kgx3 (Cluster Set 1,1,1 with 20-30 seconds rest)
80kgx5 Fast!
117.5kgx3 PB (Cluster Set 1,1,1 with 20-30 seconds rest)
80kgx5 Fast!

Happy with how the top set came up, had one more in me I felt.

2.A Narrow Stance Squats

60kgx5
100kgx4
120kgx3
140kgx3
155kgx3--Drop Set 100kgx4 Fast
160kgx3 PB--Drop Set 100kgx4 Fast

Once again my quads really felt good, these came up really quite quickly.

3.A Bench Press

60kgx5
80kgx3
90kgx3
100kgx3

3.B Glute Bridge

90kgx5
110kgx3
130kgx3
145kgx3

4.A Standing Long Jump-Hurdle Hop

BWx5x3

High carb day today and with it being a double session have eaten alot! All good carbs though.

Week 3 (Session 1)

Dynamic Warm Up

1.A Jump Squat

60kgx5x3

Get more and more explosive each week.

2.A Power Clean

50kgx5
70kgx5
90kgx5

100kgx8 (Cluster set 2,2,2,2 with 10-15 sec rest between cluster)
105kgx8 (Cluster set 2,2,2,2 with 10-15 sec rest between cluster)

The top set came up nicely. My predicted 1RM on power clean from this top set is 130kg. Which is what I planned to be around at the end of this cycle.

3.A Box Jump

BWx5x3

4.A Bench Press

60kgx8
80kgx8
90kgx8
95kgx8

5.A Glute Bridge

100kgx8
110kgx8
125kgx8

6.A Narrow Stance Front Box Squat

60kgx8
80kgx8
100kgx8
110kgx8

Once again quads firing nicely.

Too heavy on the jump squats IMO.

The most recent research puts optimum power output as occurring with about 20% of your 1RM IIRC.

Cheers for that Cleaves. Will do them at 36kg in my next cycle which is a speed phase, so that would be ideal.

Week 3 (Session 2)

Tough session! Feeling a bit tired as expected but lifted straight after work which wasnt ideal due to the amount of screaming kids pestering me!

1.A Power Cleans

60kgx5
80kgx5
90kgx5
100kgx3
105kgx2

110kgx5 (Cluster Set)
80kgx5 Fast!
115kgx5 PB(Cluster Set)
80kgx5 Fast!

Very happy with this top set, it was very tough getting my head right and focusing for the form, but it came up nicely!

2.A Bench Press

70kgx5
80kgx5
90kgx5
95kgx5
100kgx5

3.A Narrow Stance Squats

60kgx5
100kgx5
120kgx3
140kgx3

147.5kgx5
152.5kgx5

3.B Box Jumps

BWx5x3

Week 3 (Session 3)

Final session of this cycle, really started to feel tired towards the end of this week and glad to have a week off. I am off to Belfast to see a doctor chick who I was dating when she was back in Liverpool. It should be a fun weekend!

Foam Rolling + Dynamic Warm Up

1.A Power Clean

60kgx5
70kgx3
80kgx3
90kgx3
100kgx2
110kgx1
115kgx1

120kgx3 (Cluster Set 1,1,1 15 sec rest between each)
80kgx5 Fast

Made up with this top set, the first 2 reps were quite poor as i was focusing on getting the duck under. Somebody in the gym said to me on the last rep focus on the extension and the catch will sort it self out. Well I did that and it flew up! Best rep of the day!
Also pleased as before my July trials this was my 1RM

2.A Narrow Stance Squats

60kgx5
100kgx5
120kgx3
140kgx1
157.5kgx3----- 100kgx4 Fast!
162.5kgx3 ----- 100kgx4 Fast!

3.A Bench Press

60kgx5
80kgx5
90kgx3
100kgx3
105kgx3

3.B Standing Broad Jump-Hurdle Hop

BWx5x3

4.A Glute Bridge

100kgx3
130kgx3
140kgx3

5.A Chins, Hammer Grip

BWx5
+10kgx3
+15kgx3

Very happy with this cycle, some great results.

how you finding the powerhumps then?

I really like them Ash, but I am cutting them out of this next cycle just to lower volume.

First session of this new 2 week cycle before trials, the aim is to potentiate and also maintain/improve max strength and power.
Felt very strange today being back after 6 days off, have had my head in other places too (women troubles). Its amazing how not having a focus can take its toll on your mind set and allow other things to drift in.

1.A Jump Squat

Barx5
40kgx5
50kgx5x3

2.A Power Clean

50kgx5
60kgx5
80kgx3
90kgx3
100kgx3
105kgx3

80kgx5 Fast!
110kgx3
80kgx5 Fast!

3.A Narrow Stance Squats

60kgx5
80kgx3
100kgx3
120kgx1
140kgx1

145kgx3
100kgx4 Fast!
150kgx3
100kgx4 Fast!

4.A Bench Press

60kgx5
80kgx3
85kgx3
90kgx3
95kgx3

4.B Jump Push Ups

BWx5x2

120kg powercleans is beast. Nearly matches my 125kg PHC.

Excellent training routine, hefty weights, impressive strength, I like it!

I'm also curious about the digestive enzymes. Not that I've got any issues, but I am tempted to give them a try if it helps me get "more" from my food, particularly as I'm now having to neck something like 3500 calories a day to get my necessary energy input, and sometimes I end up having to eat rather later on in the evening than is ideal. Which particular enzymes? Were they just an all-in-one branded mix?

Cheers guys!

Yeh I have found the digestive enzymes to be quite useful, can definitely feel less bloat and also less gas. I have got an all in one enzyme which has Betaine, Pancreatin, Papain, Bromelain, Papaya Fruit Powder, Fumed Silica.

Todays session was good. Did a push session at Bath and did a few combination pushes and my legs are feeling good in both power production and turnover.

Weights Session

1.A Jump Squat

50kgx5x2

2.A Power Clean

60kgx5
80kgx5
90kgx5
100kgx3
110kgx1

115kgx2----80kgx5 Fast!
117.5kgx2----80kgx5 Fast!

Came up really quick.

3.A Narrow Stance Squats

60kgx5
80kgx5
100kgx4
120kgx2
140kgx1

150kgx3----100kgx4 Fast
155kgx3----100kgx4 Fast

These sessions are going nicely. I have 4 sessions left before the next set of trials, so the aim is to be as activated as possible. So I am keeping the intensity high but working sub max (around 90-95%) so I can get a fast lift. Going to ramp up to a set of near 1RMs at some point next week.

by look of all these sessions you are beggining to lift weights pretty fast! hahaha

Thanks Ash, I am very pleased with how I am lifting and also how I am feeling my lifts.

Session 3 of 6

Dynamic Warm Up

1.A Power Cleans

50kgx5
80kgx5
90kgx3
100kgx3
110kgx1

116kgx2----80kgx5 Fast
121kgx2----80kgx5 Fast

2.A Narrow Stance Squats

50kgx5
70kgx5
100kgx4
120kgx2
140kgx1
150kgx1

155kgx2----100kgx4 Fast!
160kgx2----100kgx4 Fast!

3.A Push Press

Barx5
20kgx3
40kgx3
50kgx3
60kgx3
70kgx3

Really positive and productive session

Looking beast today coopo. Impressive cleans despite piece-of-shit bar.

Session 4/6

1.A Jump Squat

Barx5
40kgx5x2

2.A Power Cleans

60kgx5
80kgx3
90kgx3
100kgx2
110kgx1
115kgx1
120kgx1----80kgx5 Fast
125kgx1 PB ----80kgx5 Fast

3.A Push Press

50kgx3
60kgx3
70kgx3
80kgx3

4.A Narrow Stance Squats

60kgx5
80kgx3
100kgx1
120kgx1
140kgx1
150kgx1
160kgx1
165kgx1----100kgx4 Fast
170kgx1----100kgx4 Fast

5.A Pull Ups

BWx5x2