4x100m relay 4x400m relay 10-for-10 100m 100m dash 100m hurdles 110m high hurdles 110m hurdles 200m 200m dash 400m 400m hurdles 800m 2012 London Olympics ABL allen johnson Aries Merritt ateneo ateneo basketball league Ateneo Track & Field Athletics Barcelona basketball boxing carl lewis Celeb christophe lemaitre D2003 Daegu Darya Klishina Darya Klishina (Дарья Клишина) david oliver dayron robles derek redmond Diamond League European Championships football Helsinki henry dagmil heptathlon high jump hurdles injury Istanbul Javelin Jumps liu xiang Liu Xiang (刘翔) London Long Jump Manny Pacquiao marestella torres Moro olympics Philippines plyometrics pole vault Rene Herrera rizal Russia sprints Track & Field track beauty track beauty of the week training triple jump Tyson Gay uaap ultra Usain Bolt Verena Sailer weights World Championships World Indoor Championships Yohan Blake
Daily Archives: June 26, 2010
June 26, 2010Posted by on
I felt lazy today. Perhaps it was the week-long sleeplessness rearing its ugly head. I shook off the callings of a quiet Saturday and dragged myself all the way to Ultra. Whilst stuck in crawling, bumper-to-bumper EDSA traffic, I noticed the gray skies. I wouldn’t want to be rained out again like last week. This time around, however, I came prepared with rain gear.
The weather was surprisingly cooperative. I trained for about an hour this afternoon. After a short, 2 lap warm-up, I did a set of plyometric one-step hurdling drills – the first time in more than two years. It was a refreshing change to the hurdle walk-overs I’ve been doing the past 5 months.
Although I haven’t really worked out over the hurdles as much as I wanted to , the fundamentals are still quite strong. I loved the sensation of fast hip action and momentary flight. My form still needs more fine tuning.
With my confidence bolstered to record highs, my 5-step hurdle clearances (low hurdle height) went smoothly. I found my hurdling rhythm once again. Despite some obvious creaks due to my 2-year absence, every facet of hurdling went smoothly – the knee lead, the extension of the lead leg, the arm action, the lead leg cut and the trail leg action.
A couple more workouts like these and I’ll be ready to try out the three-stride pattern.
To end the track workout, I did 4x150m sprints (80% effort). Resting 1:30 in between sprints, the workout was not a walk in the park. I then went to Celeb for weight training session.
Plyometric hurdle drills
5-step hurdle clearances
Pull-ups/Bench Press super sets (2×10)
Stiff-legged dead lifts/Leg extension/Leg curl compound sets (2×10)
That was one helluva GREAT WORKOUT!